November 17, 2022
Cycling-Specific 30-Minute Full Body Workout
By Coach John Hughes
I designed this program to work on cycling-specific cardio, strength and technique.
Last week I made the case that following The 80 / 20 Principle is the optimal way to gain the most fitness. Roughly 80% of your exercise should be at a moderate intensity and 20% should be a vigorous. Read more.
How Rear Derailleur Limit Screws Work
Jim’s Tech Talk
By Jim Langley
Today’s topic was suggested by “Fixieguy,” who often posts helpful comments on this column. This time he emailed me asking for help setting up a new bike, which he called a “Dingle Speed.” Dingle Speed, I thought? What the heck is a Dingle Speed?
It turns out – as Fixieguy kindly explained – that a Dingle Speed is slang for a Single Speed that has 2 rear cogs. So the D is short for Double; at least as far as I can figure. And instead of one speed there are two speeds – so you can have a gear for the hills along with your cruising one. Good idea! Read more.
Garmin Smart Scale Index S2 Quick Review
By Sheri Rosenbaum
Cyclists can be weight weenies, focusing on staying thin to increase their power-to-weight ratio. But weight isn’t everything. With the new Garmin Smart Scale Index S2, you can measure key body composition metrics, monitor them over time, and see if you’re meeting your goals. Read more.
Zwift Hub Direct Drive Smart Trainer Review: Installing, Updating, and Riding
By Rick Schultz
I bought the new Zwift Hub Direct Drive Smart Trainer, but I typically use the app ROUVY to ride and don’t typically use Zwift. Here’s my experience using the Zwift Hub without using it on Zwift for those who use other apps. Read more.
How much wind is too much for cycling?
QUESTION: How much wind is too much for cycling? It’s very windy where I live, and I am a little bit afraid of the gusts. Any tips? —Debbie F.
RBR’S STAN PURDUM REPLIES: One of the first things that new riders learn from experience is that cycling into the wind or dealing with a strong crosswind requires much more effort than having the wind behind you or riding on a calm day. More experienced riders will tell you that given the choice between pedaling up hills or into a strong wind, they’d rather have the hills — because with hills, you eventually reach the top and get some relief, whereas wind usually keeps blowing, offering no relief. Read more.
Pearl Izumi Expedition PRO Shoes Quick Review
By Sheri Rosenbaum
What do you get when you combine a road and MTB shoe?
Pearl Izumi did just that. They blended the lightweight and stiffness of a road shoe with the durability of an MTB shoe to come up with the new Expedition PRO. At 319 grams for a size 42, this shoe is perfect for long gravel or MTB rides. I found it durable, breathable, and comfortable, yet with a stiff sole for ideal power transfer to the pedals. Read more.
Lack of Exercise is Worse Than Prolonged Sitting
by Gabe Mirkin, M.D.
A recent study followed 105,677 participants from 21 countries for an average of 11 years, and found that those who sat for 6-8 hours a day had a 13 percent increased risk for early death and heart disease, while those who sat for more than eight hours a day had a 20 percent increased risk. Furthermore, those who sat the most and exercised the least had a 50 percent increased risk, while those who sat the most and exercised the most had only a 17 per cent increased risk. Read more.
Is Cycling Good for 50 Year Olds
By Coach John Hughes
Dick S writes, “I know I should get more exercise and lose weight. I tried jogging and it hurts and isn’t any fun. I’m an okay swimmer but it’s hard to make time to get to the pool. I’m embarrassed to go to the gym because I’m not in very good shape. Would riding a bike be good for me? 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. He 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: 12 Ways You Can Slow the Aging Process incorporates the latest research and most of it is new material not published in his 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
Have you ever crashed because of the wind?
Cool Stuff to Read
Momentum Mag: A look at some of the worst bike lanes on the planet
Canadian Cycling: Three riders on one Italian amateur gran fondo team banned for doping
Road.cc: The indoor cycling arms race: are virtual training platforms getting better and better?
VeloNews: Bradley Wiggins’ bankruptcy claim grows to $1 million
End Notes
Hanging out at the bike shop, old school.
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