July 21, 2022
Anti-Aging: Max Heart Rate – A Coach’s View
By Coach John Hughes
When I started racing ultra-distance in the 1980s riders were just starting to use heart rate monitors. Now they’re ubiquitous. Healthline just published a review The 10 Best Heart Rate Monitor Watches of 2022. Some of the fancier so-called smart watches give you training zones based on your maximum heart rate. Walk into a gym and there’s probably a chart on the wall with training zones also based on your max heart rate. Both the watches and the chart use the formula of (220 – your age) to estimate your max heart rate. The formula is based on averages and not very useful. The averages are derived from a cross-section of people ranging from coach potatoes to life-long athletes. Even among similarly fit cyclists max heart rate will vary because it is largely a function of genetics. Read more.
More Thoughts on Modern Bike Components
Jim’s Tech Talk
By Jim Langley
Let me start by thanking all of you for the thoughtful, helpful and entertaining comments in response to last week’s column about the problems with Shimano going all in on electric shifting. As of this morning, the letters are still coming in. I have read and enjoyed every one. I was a little surprised there weren’t more dissing me for underappreciating electric shifting. Read more.
Cycling Apparel for UV Protection
Some cyclists prefer preventing sunburn with apparel rather than sunscreen. On long rides, you can easily sweat away all your sunscreen and end up burned. Others simply like to double up and use both.
We’ve rounded up the top UV blocking cycling products we could find to keep you protected from the sun. Did we miss any of your favorite sun blocking products that have performed well for you on the bike? If so, please let us know about them so we can update and add them. Read more.
Machines For Freedom Gear Roundup
By Sheri Rosenbaum
Machines For Freedom is one of the few cycling apparel companies that embrace any size rider and offers high-quality, fashionable gear in extended sizes from XXS to 3XL. And they also use models on their website that reflect the wide range of body types that enjoy biking.
Recently the company sent me a sampling of their new gear to test and review. Below are my thoughts on the items. Read more.
What Can Undo Eating Right, Losing Weight, Riding Enough? Unrealistic Expectations
By Kevin Kolodziejski
What do I remember about the 1992 Summer Olympic Games? The Dream Team. It was, without a doubt, the greatest assemblage of basketball talent ever. And who can forget how they utterly annihilated their competition? Read more.
Cycling 100 Miles a Week: Making it Happen
By Stan Purdum
Many cyclists set 100 miles a week as a cycling goal but accomplishing that requires some training, scheduling and gumption. For people who ride frequently, the effort of pedaling 100 miles spread over seven days is not in itself that difficult. But for those who are just beginning 100 miles in a week can sound like an impossible goal. Read more.
How to Ride Safely in the Summer Heat
By Coach John Hughes
I raced the Furnace Creek 508 through the Mojave Desert and Death Valley twice. 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. Read more.
Anti-Aging E-Book 12 Ways You Can Slow the Aging Process
Anti-Aging: 12 Ways You Can Slow the Aging Process, by Coach John Hughes, incorporates the latest research and most of it is new material not published in his previous eArticles on cycling past 50, 60 and beyond. The eBook explains why intensity training is important for older riders and includes how to do intensity exercise and different intensity workouts. Learn the pros and cons of gauging intensity using rate of perceived exertion, heart rate and power.
- Explains how to get the most benefit from your endurance rides. It has sample training plans to increase your annual riding miles and to build up to 25-, 50-, 100- and 200-mile rides. It explains why both endurance and intensity training are important and it integrates endurance and intensity training into an annual plan for optimal results.
- Describes the importance of strength training and includes 28 exercises for lower body, upper body and core strength illustrated with photos, including an annual plan to integrate strength training with endurance and intensity training.
- Includes an annual plan to put together all six of the aspects of aging well: cardiorespiratory exercise, intensity training, strength workouts, weight-bearing exercise, stretching and balance. The book concludes with a chapter on motivation.
Question of the Week
Cool Stuff to Read
Bicycle Retailer: No longer with Trek, Gary Fisher is having fun being Gary Fisher at Eurobike
GCN on YouTube: Cyclist Vs Longboarder: Who Is Faster?
CycleVolta: New Shimano automatic shifting and antilock brakes
Cyclist.co.uk: Eurobike 2022: Hot new gravel gear from Shimano, Reynolds, Schwalbe and more