March 23, 2023
The Important Role of Carbohydrates
By Coach John Hughes
RBR Reader Chris e-mailed me, “I have questions following up on last week’s column on Anti-Aging: How to Improve Your Diet and Performance This Winter. You wrote, ‘Eating the optimal mix of carbs, protein and fat off the bike will improve your performance on the bike. On the bike eating correctly to fuel your different energy systems will increase your endurance and capacity to go harder.’ Please explain in more detail.” Read more.
Monumental History of the Climb to Kaiser Bicycle Ride Published
Jim’s Tech Talk
By Jim Langley
Arriving via email this week was a very short note from a cycling friend, Kenneth Herrington who is with the Fresno, California Cycling Club.
It said, “Just want to let you know. Mark Perkins has published the complete history of the Climb to Kaiser. 700+ pages.” Read more.
Sponsor: Cadence App
All the functionality of a bike computer, plus advanced features found only on dedicated devices costing over $300.
Turn by turn navigation, Garmin Varia Radar support, Strava Live Segments, complete customization, support for all your Bluetooth sensors, and way, way more!
See why Outside Magazine said “In a sea of fitness apps, Cadence stands out.” and users rave “Better than Strava”, “Does everything my Garmin does”, and “Better than my Hammerhead Karoo 2″.
Ornot Cycling Winter Gear Roundup
By Sheri Rosenbaum
About a month ago, Trevor from Ornot contacted me asking if I’d like to review their women’s winter gear. Chicago isn’t giving up its winter weather just yet, with only teasing of the 50s and then back below freezing. In fact, as I sit writing this review, it is a blustery 24 degrees with 60-second snow squalls followed by sunshine. The adage “if you don’t like the weather wait five minutes” holds true. Read more.
How far can you bike tour per day?
QUESTION: How far can you bike tour per day? I’m planning to ride a trip self-contained. —Al J.
RBR’S STAN PURDUM REPLIES: Touring self-contained — carrying all your gear on the bike — somewhat affects the number of miles you can ride each day. Those readers who are thinking about touring with sag support, where your gear is transported for you, can likely add a few additional miles to the figures I will mention. Read more.
Quick Tip: Keep Your Spare Tube in a Sock
This tip will help you protect your spare tubes. Follow my tip and you won’t have to suffer the problem I did, many years ago. I was in a long mountain bike Enduro event and I got a flat tire. Read more.
How to Fix Loose Bicycle Handlebar Tape or Tape with Gaps
PROBLEM: Your handlebar tape loosens and shows gaps, especially on the top curves just behind the brake levers.
SOLUTION: Re-wrap the tape starting at the bar end and finishing near the stem. Read more.
The Latest on Irregular Heartbeats in Lifelong Exercisers
By Gabe Mirkin, M.D.
Many studies show that a lifetime of vigorous exercise makes the heart stronger and healthier and does not harm it. However, as I reported earlier, a few studies that got a lot of media attention suggested that chronic intense exercise can damage the heart to cause irregular heartbeats. Read more.
Cycling Past 50 Bundle
In this 4-article series, Cycling Past 50, Coach John Hughes shares what you need to do as you age into your 50s and beyond – using cycling and other exercises – to increase your longevity and improve your enjoyment of life! These articles apply whether you are just taking up cycling and exercise or you’ve been a cyclist for years and intend never to stop.
- Healthy Cycling Past 50 – what happens as we age and how to incorporate cycling and other exercise activities into our daily lives to stay healthy and active for many years.
- Performance Cycling Past 50 – how to train to achieve more specific cycling goals given the physiological changes of aging.
- Off-Season Conditioning Past 50 – how to best work on your off-season conditioning given the physiological changes of aging.
- Healthy Nutrition Past 50 – what to eat and drink to support both a healthy lifestyle and continuing performance.
Question of the Week
Do you own a time trial or triathlon bike?
Cool Stuff to Read
Silca: Why aerodynamics matter at all speeds
Cycling Weekly: Strava recognises French velociraptor as largest GPS drawing ever made by bike
Bicycle Retailer: State of Retail: What percentage of your ‘COVID customers’ are still riding?
Psychology Today: Are You Really an “Endurance Junkie”? Unlikely.
CNBC: To escape the rat race, this pair cycled 15,000 km along the route from Finland to Singapore