Sorry for the delay in getting today's PDF version posted. We had a technical issue that had to be overcome. The PDF is now posted for our Premium Members who prefer that version. Just click this link to to access the PDF issue: https://roadbikerider.com/images/newsletter_pdfs/RBR-Newsletter-6-29-17.pdf. Again, our apologies for the delay. Have a terrific Independence Day weekend!
By John Marsh Welcome to Summer (to all of our Norther Hemisphere readers)! It's the time of year we roadies live for – when the weather allows us to ride just about whenever we want. Of course, we do have to keep top of mind the effects of the sun and the heat on our bodies as the temperatures begin to rise. We offer a trio of articles today with a range of advice aimed at exactly that:
By Coach John Hughes I raced the Furnace Creek 508 through the Mojave Desert and Death Valley in 1989 and 1993. I set a course record and won both times. I raced for over 30 continuous hours in each of those two races. The 508-mile race, with 35,000 feet of climbing, is a qualifier for the Race Across AMerica. I wasn’t the fastest rider—many would have beaten me in a 40-km time trial. I wasn’t the lightest rider, nor was I the best climber. But I was the smartest about riding in the heat! Here’s what I learned about racing in the heat, which I’ve "road tested" as a coach working with ordinary roadies over the years since.
By Coach Rick Schultz When in the sun, you want to protect your skin against the harmful ultraviolet (UV) rays that can cause damage across a range up to and including cancer. But what about the parts of your body covered by your jersey, shorts, etc? It seems that cycling apparel in the past few years is increasingly featuring sun protection as a standard feature, especially in "warm weather" gear. Ultraviolet Protection Factor, or UPF, indicates what percentage or fraction of UV rays can penetrate the fabric.
By John Marsh It’s already been sizzling for the past few weeks in many parts of the country, and summer temps will eventually rise everywhere else, too. As a service to readers as we enter “sun season” again, we’re running the following column taking a look at the basics of sunscreen: what’s in it, how it works, what do the letters and numbers mean, etc.
In this new eArticle and new 5-article bundle, Coach John Hughes provides a range of targeted advice to make you a better cyclist. From the six success factors to cycling improvement (in How to Become a Better Cyclist) to getting the most out of your training, to maximizing your use of intensity for performance improvement, to optimizing your recovery, to nutritional insights into how the pros eat and hydrate. Each one of these eArticles is terrific on its own merits; together, they make an indispensable set. The new Better Cyclist bundle totals 140 pages and is available at the special price of $15.96; the Premium Member bundle price of only $13.57 is a savings of $11.38 off the full price! Non-Premiums save $8.99 off the cover price vs. purchasing all 5 articles individually.
By Jim Langley With the mainstreaming of carbon frames and components – and at so many price points – you probably already know that the best way to safely tighten modern carbon parts is by owning and using a torque wrench. Torque wrenches allow you to tighten metal parts properly, too. But did you know that even some experienced mechanics use torque wrenches wrong? And that incorrect use can damage or break parts the same as not using a torque wrench?
By Coach Rick Schultz As both a coach and bike fitter, I know that I and my fellow practitioners sometimes throw out acronyms as if the entire world understands exactly what our peculiar lexicon means. I also know that being able to "speak the language" with your coach and/or fitting professional will help you get the most benefit from their services. With that in mind, I thought I would explain a couple of those bike fit acronyms you might have heard before but not really have understood.
By Gabe Mirkin, M.D. Two excellent recent studies from Germany and Vanderbilt University in Tennessee tell us that us excess salt: causes hunger, rather than thirst; breaks down muscle and fat; may be a primary dietary factor in the high rates of obesity, diabetes, heart attacks and strokes in North America because it raises blood levels of adrenal hormones (cortisol) (Journal of Clinical Investigation, April 17, 2017). The common belief is that increasing salt intake increases urination and the more you urinate, the more fluid you have to drink to replace the fluid that you have lost. However, that's not the case.