Newsletter Issue No. 1062
March 30, 2023
Avoid Cycling Injuries with These Tips
By Coach John Hughes
Your legs make about 5,000 revolutions each hour you ride! In one study of 518 recreational cyclists an astounding 85% reported at least one non-traumatic injury in a year. The affected joints were:
- 48% neck of which 31% required medical treatment
- 41.7% knee of which 11.5% stopped cycling for an average of 42.8 days
- 30.3% low back of which 2.7% quit cycling.
Going to Lower Gearing on My Gravel Bike
Jim’s Tech Talk
By Jim Langley
In case you read about my new Trek Checkpoint SL 5 Gravel Bike in this space back in February, I want to share that I’ve changed my mind on the bike’s stock gearing.
What I wrote in that review was this: “Due to a parts shortage my bike came with a Praxis Alba 48/32 crankset instead of the GRX’s 46/30. I still get a nice low gear that’s working fine.” Read more.
A Surefire Sports Supplement
By Kevin Kolodziejski
In the health-and-fitness column I’ve been writing for newspapers since 1989, I make the claim in bigger print you just read once or twice a year. And when I do, I always emphasize that it’s true for all people. Whether you’re 18 or 80. Whether you want to build muscle or maintain it. Whether you’d like to lose body fat or gain fitness. Read more.
Cycology Women’s Bib Shorts and Long Sleeve Jersey – Quick Review
By Sheri Rosenbaum
The three words I use to describe Cycology jerseys are colorful, performance, and fun. Their designs are unique, and you’ll surely find one that speaks to your colorful inner self. Recently the company sent me their Aloha women’s long-sleeve jersey to test and review. A woman could use some warm weather and sandy beach vibes this time of year. Read more.
With all the numbers on a tire, how do I know what size tube to buy for my bike?
QUESTION: How do I know what size tube to buy for my bike? I bought a road bike used, and I need a new tube. A friend told me to look on the sidewall of the tire but there are a lot of numbers on there, so which one do I use? —Pat R.
RBR’S STAN PURDUM REPLIES: The very first thing to determine is whether you actually need a tube. Many bikes produced in recent years have tubeless tires. So ask the seller or google the model of tire to determine if you need a tube or have to repair the tire itself (which is another whole article). You can also take the wheel and tire with you to your local bike shop and have them tell you, and if you do need a tube, they’ll happily sell you one in the correct size. Read more.
Why is my heart rate on the trainer different than in an outdoor race?
QUESTION: Hello: I am trying to reconcile my power and heart rate data. During a 2022 New England hillclimb, my normalized power for about 90 minutes was 193 watts, and my average heart rate was 168 bpm. During a one hour indoor training ride this weekend, my normalized power was about the same at 196 watts, but my average heart rate was only 139 bpm. Why would it be so much lower for about the same power? – Mark G Read more.
10 Tips to Prevent Saddle Discomfort
By Coach John Hughes
In a survey of RBR readers, saddle discomfort and saddle sores were the most frequent physical problem while riding. In another study of amateur endurance cyclists more than 60% reported butt pain and of these cyclists about 50% had to alter the riders riding style or temporarily stop riding. Read more.
Spring Training Ebook: 10 Weeks to Summer Fitness
In Spring Training: 10 Weeks to Summer Fitness, Coach John Hughes describes five different types of training rides and recommends several combinations for different riders with various objectives.
Endurance rides at a conversational pace build your endurance.
Brisker tempo rides to build your cruising speed.
Rides with Sweet Spot sections to increase your power.
Rides with Lactate Threshold bursts to train you to hammer.
Active recovery rides help you to recover from the other types of training so that you can do more and improve faster.
Question of the Week
Do you own a touring or bikepacking bike?
Cool Stuff to Read
Sacbee.com: 91-year-old spends 5 days hiking 24 miles across Grand Canyon — sets world record
Bike Rumor: Aerodynamics vs. Weight: What’s the Tipping Point for Pro and Amateur Cyclists?
Cyclist.co.uk: Number crunching: How to understand bike handling
Bikepacking.com: Friction Brifters!? A Peek at the Growtac Equal Control Lever
Most Clicked Last Week
How far can you bike tour per day?
End Notes
