May 19, 2022
Gravel Riding part 1: Fun for Everyone
By Coach John Hughes
“To be unbound is to be untethered and unrestrained.” (UnboundGravel.com)
Riding gravel gives you many more options than pavement! You don’t need to do an organized event. Gravel roads go where fewer people go. Because there’s less traffic, gravel roads are safer and may be a better way to get from A to B than a paved highway. Sometimes riding a few miles on gravel between two paved roads is a much more direct route. Most rural areas are a mix of pavement and gravel. Read more.
Do As I Say Not As I Did
Jim’s Tech Talk
By Jim Langley
Maybe you’ve heard the saying “even smart people make dumb mistakes.” Not that I’m feeling particularly smart about now, but I’ve been repeating that old saw lately trying to stop thinking about a recent very dumb mistake. Maybe sharing it will save one of you from making it. Read more.
How to Deal With Numb or Tingly Fingers Cycling
By Coach Fred Matheny
Cycling can make your hands buzz like a beehive or, worse, put your fingers to sleep.
Hand discomfort is usually caused by improper bike fit. But poor riding technique also plays a role. Gripping the bar in one position for long periods is a sure way to make hands and fingers feel like an electrical current is running through them. Read more.
Smith Ignite Aero Helmet with MIPS and Koroyd Review
By Sheri Rosenbaum
Are you looking to eliminate a little drag and increase aerodynamics for your next race? Or want a slight edge for that spirited group ride with the club? Smith recently introduced the Ignite Aero helmet. The sleek low profile, lightweight design, comfortable fit, and MIPS and Koroyd protection features combine for an excellent choice when buying an aero helmet. Read more.
Resistance Exercise Becomes Even More Important As You Age
Recent studies suggest that lifting weights can help to prolong your life (Brit J of Sprt Med, published online February 28, 2022). An analysis of 16 studies including almost 480,000 people, 18 to 98 years of age, found that those who spent 30 to 60 minutes per week in strength training had:
• 40 percent lower risk of premature death
• 46 percent lower risk of heart disease
• 28 percent lower risk of dying from cancer Read more.
Endurance Training and Riding
To learn how to train effectively, eat correctly and ride an endurance ride, don’t miss the bundle of three eArticles from Coach John Hughes: Endurance Training and Riding.
- Beyond the Century describes training principles and different training intensities and how to integrate these into program of long rides. Although written for riders doing longer events, all of the principles also apply to shorter events. Hughes designs an 8-week plan to build up to a century and then plans for rides of 200 km ride (about 125 miles) and 300 km (about 188 mi.) The plans could be easily adapted to shorter rides. He explains how to incorporate multiple endurance events into a single season.
- Nutrition for 100K and Beyond provides you with the information you need to fuel your engine before, during and after endurance rides.
- Mastering the Long Ride gives you the skills you need to finish your endurance rides. Effective training provides your base, and proper nutrition gives you the fuel. The key to success is to use your smarts to complement your legs.