September 1, 2022
Eating and Drinking on Gravel Rides
By Coach John Hughes
Nutrition for gravel rides is similar to nutrition for other endurance rides, with these differences:
- Riding rough roads takes more energy per mile. One study on The Effect of Cycling-specific Vibrations on Neuromuscular Performance tested 30 trained cyclists. The study found “Oxygen consumption (+2.7%) and heart rate (+5%–7%) increased significantly in the presence of vibration. … Vibration is a full-body phenomenon. However, the impact of vibration on propulsion is limited as the main propulsive muscles at the thigh are not majorly affected. The demands on the cardiopulmonary and respiratory system increased slightly in the presence of vibration.” Read more.
Clamping Carbon Bicycles in Repair Stands
Jim’s Tech Talk
By Jim Langley
Before we get to today’s topic, thanks are in order for all your potentially life-saving comments on our speed wobble columns last week and the week before. These stories will be an awesome resource going forward. Catch up here if you missed the articles (Part 1 and Part 2) and be sure to read the comments. Read more.
Haftners Custom Design Bouclier Aero Socks – Quick Review
By Sheri Rosenbaum
Do you have a favorite kit and there’s no matching socks to complete the look? Or a club kit, but they didn’t sell socks with it? Now Haftners offers custom-made cycling socks for even one-off orders. The company has developed a printing process that takes their white Bouclier Aero sock and transforms them into a custom design. Read more.
Stress Less, Sleep More, Live and Ride Better. Read Before Bedtime
By Kevin Kolodziejski
You may feel I’m prying, but in an effort to better you and your pedaling I’m asking: “What’s your number-one source of happiness?” While you consider that question (and maybe even my insolence), I’ll tell you about how I answered when asked exactly that one day in a classroom setting. Read more.
Ask the Coach: How Can a Beginning Cyclist Improve?
By Coach John Hughes
Bill P.: I’m 40 years old and my doctor says I need more exercise. I walk our dog and garden; otherwise I’m sedentary. I tried running and that hurt and I don’t know how to swim. I got a road bike and have been riding for a couple of months. I ride about 10 – 15 miles a day four or five days a week. I really enjoy it. What should I do to improve? Read more.
Shimano Groupset Hierarchy for Road Bikes, Explained
by Stan Purdum
For road bikes, Shimano currently offers several different groupsets for road bikes, from very high end to entry level. But even the lower-tier sets keep getting better; Shimano introduces its innovations in the higher tiers, and then, with each new generation, those improvements trickle down to the lower ones. The company has separate groupsets for gravel and mountain bikes, and some road riders mix in some components from those for special purposes on their road bikes, but here, we are focusing on the road-bike sets. Read more.
Frame and Bikepacking Bag Roundup
By Sheri Rosenbaum
Are you looking for ways to carry more gear on a gravel or overnight ride? Or maybe even on a work commute? Finding the right bag for the adventure can be challenging, but here are a few options depending on your needs. Read more.
Cycling Shoes Slightly Too Big
QUESTION: I just bought a pair of expensive road shoes online and they’re slightly too large. I know — I should have gotten them from my local bike shop and tried them on first. But the deed is done, so is there any way to make them fit? They’re fine with thicker socks but I want to wear conventional thin cycling socks. — Bailey G. Read more.
Nutrition For 100k And Beyond
Nutrition for 100K and Beyond. In this eBook, Coach John Hughes gives you the principles and recommendations for eating before, during and after a ride. He wrote the Nutrition for 100K and Beyond for roadies — it also applies to gravel riders. Although written for rides of 100K and farther, all riders can learn from it. Hughes explains how to estimate about how many calories per hour you burn and describes what to consume for endurance, tempo and intensity rides. He explains the difference between simple and complex carbohydrates and describe the glycemic index, which measures how fast your blood sugar rides after eating or drinking a specific item. Hughes also discusses hydration and electrolytes and concludes by discussing what you should eat every day to ride your best.
Question of the Week
Do you own a smart trainer?
Cool Stuff to Read
Gear Junkie: Is the Great Bicycle Shortage Coming to an End, or Just Getting Started?
Cycling Weekly: Recall: Trek warns customers with the Aeolus RSL VR-C handlebars
VeloNews: What goes into training for Race Across America?
End Notes
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