August 18, 2022
Anti-Aging: Interval Training Increases Longevity
By Coach John Hughes
Multiple studies describe the benefits of intensity training for older adults. This column describes the research and benefits.
According to the American College of Sports Medicine (ACSM) “The recent enthusiasm for interval-based exercise can be traced to research from Canada and Europe in the early 2000s. The research in Canada started with exercise protocols that required participants to pedal at an all-out intensity for 30 seconds before recovering for a few minutes and then doing it again and again several more times. In contrast, the European research utilized relatively long but less intense intervals in cardiac patients. Findings from these studies demonstrated that interval-based exercise is a powerful tool for improving exercise performance and health.” Read more.
Things to Know About Speed Wobble
Jim’s Tech Talk
By Jim Langley
Speed wobble, which is also known as high-speed shimmy (and “death wobble” by motorcyclists) – and likely by other names outside the USA, is a dangerous condition that every rider should know about. It can happen on any bicycle, even electric ones. Due to their suspension plus wider and usually knobby tires, as well as the rougher terrain ridden, it’s much less likely to occur on mountain bikes. Read more.
Don’t Ride to Eat, Eat to Ride, and Two Foods to Do Both Longer
By Kevin Kolodziejski
In the eyes of a certain poet-philosopher who last saw the light of day when penny-farthing bikes with 5-foot front wheels were all the rage, I am most certainly a cyclist. Maybe you are as well. But it has nothing to do with the number of miles we’ve ridden or races we’ve won. Read more.
Quick Tip: Warming Up and Cooling Down on a Bicycle Ride
Start Slow, Finish Slower
Why do many experienced roadies begin their rides pedaling so easily? And regardless of how hard they eventually end up riding, spend the last 10 minutes spinning so slowly that little kids could keep up? Read more.
Why Are My Bowels So Active Before Hard Rides?
QUESTION: I’m 51 and a strong recreational cyclist who does about 250 miles a week, including two hard 40-milers with local racers (who seem to look younger every year). Recently, my body began “helping” me prepare for each week’s two competitive rides by sending me to the bathroom several times on those days. I worry that I’ll have diarrhea while riding, though I never have. Read more.
Weekend Warriors Gain Full Benefit From Their Exercise
By Gabe Mirkin, M.D.
A recent study found no significant difference in death rates between adults who exercised once or twice a week versus three or more times a week, as long as they exercised moderately for a total of 150 minutes or vigorously for 75 minutes per week. 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, has individual chapters on each of the types of exercise the American College of Sports Medicine recommends: cardiovascular both endurance and intensity; upper, lower, and core strength; weight-bearing, flexibility and balance. Hughes includes interviews with Gabe Mirkin (recommendations from an M.D.) Jim Langley (importance of goals), Andy Pruitt (importance of working on your skeleton, posture, balance, muscle mass), Muffy Ritz (recommended activities for older people, especially women), Malcolm Fraser (recommendations from an M.D.), Fred Matheny (importance of strength training), Elizabeth Wicks (motivation) and five other male and female riders ages 55 to 83. Anti-Aging incorporates the latest research and most of it is new material not published in my previous eArticles on cycling past 50, 60 and beyond. It’s your comprehensive guide to continuing to ride well into your 80s and even your 90s.
Question of the Week
Do you get bathroom jitters before a big bike event?
Cool Stuff to Read
Road.cc: 6 road bike upgrades you don’t actually need
Canadian Cycling Magazine: Pro tips: Gravel bike set-up with Michael van den Ham
CyclingNews: Wind tunnel tested: Which aero road wheels are the fastest?
Road Bike Action: Slamming Stems: a Decade Old Debate