April 6, 2023
Anti-Aging: Spring, Summer and Fall Resistance Training
By Coach John Hughes
As we age resistance training becomes more important. I call it resistance training because strength training has the connotation of going to the gym and lifting free weights or using machines. You can do your resistance training at home without buying a lot of equipment. Read more.
A Gearing Story
Jim’s Tech Talk
By Jim Langley
To start, thanks everyone for the helpful responses on lowering road and gravel bike gearing, which our last Tech Talk was about. It’s an important topic for all cyclists from beginners to experts and not only because our needs change over time. 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″.
What is a SAG stop in cycling?
QUESTION: What is a sag stop in cycling? I am signed up for a century ride in June, and the web site mentions sag stops and sag support.—Jay H.
RBR’S STAN PURDUM REPLIES: On organized group rides, a sag stop is a predetermined location along the route where beverages, snacks (perhaps even lunch), a floor pump, tools, spare tubes, (sometimes even a mechanic), porta-pots, first-aid workers, etc. are available to the participating cyclists — in short, a temporary setup with items and services the riders might need to continue the ride. Read more.
Types of Carbohydrates, Not Amount, Associated with Heart Disease and Diabetes
Eating carbohydrates contained in plants is associated with reduced heart attack and stroke risk, while eating sugar added to prepared foods and drinks is associated with increased heart attack and stroke risk. Researchers evaluated data from 110,497 healthy people who did not have heart disease or diabetes and followed them for 9.4 years. They found that: Read more.
Could You Boost Your Cycling Endurance by Training Your Breathing Muscles? Maybe!
by Lars Hundley
Training your breathing muscles may provide longer-lasting benefits than previously believed, according to new research published in Experimental Physiology. The study revealed that the strength gains from five weeks of inspiratory muscle training, a specialized form of weight training focusing on the muscles used for breathing, persisted for an additional five weeks after the training had ceased. Read more.
Quick Tip: How to Adjust Your Helmet Straps Correctly
A reader named David wrote in to say he always seems to have problems getting his helmet to fit correctly.
“This may seem basic, but it seems to be a problem I have encountered with several different helmets. I never seem to get the straps adjusted just right and always seem to have excess strap in the way. One strap or the other usually ends up rubbing against my ear. There are a number of resources available for fit but they don’t really explain the secret on how to adjust the straps. Any advice will be appreciated!” Read more.
Preventing Cycling Ailments Bundle
Four article bundle on Preventing Cycling’s Ailments by Coach John Hughes includes:
- Preventing and Treating Cramps
- Butt, Hands, Feet: What you can do to prevent pain in these areas. I review the factors that contribute to discomfort on the bike including your choice of a bike, anatomical issues, bike fit and technique. I cover in detail the different causes of saddle sores, numb hands and hot foot, what to do to prevent these and how to treat each if necessary.
- Nutrition for 100K and Beyond: The information in this column applies to all roadies no matter how far you ride. I teach you how to avoid hitting the wall with dead legs or bonking with a fuzzy depressed brain. I combines the best of current research with 40 years of riding experience to teach you proper sports nutrition for cycling. I cover how to estimate how many calories you are burning, what to eat and drink during a ride and what to eat and drink before and after rides.
- Gaining a Mental Edge: How to use sports psychology to solve problems. I teach you the mental skills to deal with problems when they do occur.
Question of the Week
Have you had a bike stolen in the last 10 years?
Cool Stuff to Read
Road.cc: 5 cool tech products to track your bike from Topeak, Lezyne and Bikefinder
Outside: The Physiology of a 24-Hour Mountain-Bike Race
Canadian Cycling: Sprinting tips for the spring: Work on your kick for the early races
Bicycle Retailer: Gary Fisher teams with battery technology company on new e-bike project
YouTube: We Tested Gravel Equipment in a Wind Tunnel and the Results Were Surprising
Most Clicked Last Week
Going to Lower Gearing on My Gravel Bike