July 28, 2022
Anti-Aging Ask the Coach: How to Train for Endurance
By Coach John Hughes
Joe Lowry writes, “I’m 64 years old, in good health and have been physically active including riding bikes off and on my entire adult life. I have been riding for about two months and built up to riding 28 miles at an average speed of 14.5 mph. I ride the long ride 1 time per week with shorter rides of 15 to 20 miles 2 times per week at the same speed. Am I riding too fast to build endurance? I’m trying to understand the conversational pace you reference on the website.”
Coach Hughes, “You’re asking a good question. Read more.
A Little Tech from The Tour de France
Jim’s Tech Talk
By Jim Langley
The Tour de France is one of the largest showcases of new road cycling technology. While I’ve never been lucky enough to be there, the tech trends are widely reported. Here are some of the things that I thought were interesting in what to me was the best Tour de France in decades. Read more.
Skratch Energy Gel, Bar and Electrolyte Drink Review Roundup
By Sheri Rosenbaum
Skratch Labs recently introduced several new products and flavors to their sports energy drink and fuel line. I’ve used several of the company’s products for years and welcomed the opportunity to test some new items. The items listed below are available online or retail; however, your LBS may not carry all the flavors or variations in packaging. Read more.
VELO Angel Rise+ Saddle Review
By Coach Rick Schultz
VELO sent me the Angel Rise+ to review. This saddle comes in one width – 158mm and is offered with 2 rail options – titanium or steel. I chose this saddle to review since it had the largest cutout of their offerings. Read more.
All Exercise is Good, and Vigorous Exercise is Better
By Gabe Mirkin, M.D.
An analysis of more than 36,861 deaths in a study of 403,681 participants found that the greater the proportion of vigorous exercise to total exercise, the less likely a person was to die from a heart attack, die from cancer, or die from any cause during the 10 study years. The U.S. Physical Activity Guidelines recommend trying to exercise for 150 minutes a week for optimal health, and this study showed that when compared to people who do not exercise that much, people who exercise 150 minutes or more each week are 23 percent less likely to suffer heart disease, 12 percent less likely to develop a cancer, and 15 percent less likely to die from any cause. Read more.
Hydrating Like the Pros
Coach John Hughes
I just watched a flat stage of the Tour de France. 40C (104F) and the tarmac was softening. As if racing in the heat weren’t enough, the sticky tarmac makes the racing harder. The highs have been around 100F in the Denver area. We start our rides at 7 a.m. when it’s in the low 70s. The pros start in the afternoon! Read more.
Why flared handlebars for gravel riding?
QUESTION: I’ve been looking at putting different bars on my titanium gravel bike, and I see that a lot of riders are using flared bars. Why flared bars for gravel riding? What’s the advantage? And is it ok for the road, because I also ride on the road with this bike fairly often. – Michael T Read more.
Cycling in the Heat Bundle: Ride & Hydration Management
Coach John Hughes has twice won the Furnace Creek 508, racing 508 miles including through Death Valley, one of the hottest places on earth! He has finished the Race Across AMerica across the southern US in August. Cycling in the Heat Bundle shares what he has learned from decades of riding and coaching.
1. Cycling in the Heat, Part 1: Ride Management is 19 pages and covers how to acclimate to hot conditions, how to train in hot months, what to wear, eat and drink, how to cool down if you overheat, and how to deal with heat-related problems.
2. Cycling in the Heat, Part 2: Hydration Management is 21 pages and covers how to determine how much you should drink depending on your physiology and sweat rate, how best to replace your fluids and electrolytes, the contents of different sports drinks, how to make your own electrolyte replacement drinks, how to rehydrate after a ride, and how to deal with hydration-related problems.
Question of the Week
What do you put in your water bottle on most rides?
Cool Stuff to Read
Sticky Bottle: Nolan suffers multiple broken bones after riding into trap set on trail
VeloNews: Jonas Vingegaard on Tour de France dominance: ‘We’re totally clean, you have to trust us’
Wall Street Journal: Cycling’s Superteam Is Finally in Charge of the Tour de France
Gear Junkie: ‘Lack of Support’ Shutters 2022 North American Handmade Bicycle Show
End Notes
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