July 13, 2023
Learning from the Pros: Heat and Hydration
By Coach John Hughes
In the 2018 Tour de France, which culminated with the climb of L’Alpe d’Huez, it was 28C (82F) in valleys and 21C (70F) on top of climbs. The stage featured two Hors Catégorie climbs, each over 2,000 meters (6,500 ft.), before the finish on L’Alpe d’Huez at 1,950 meters (6,060 ft.). About the earlier climbs the Cycling News live blog commentator said, “It is so warm today that capes and gilets (vest with windproof front and mesh back) are not needed.”
Although the ambient temperature wasn’t that high, heat was an issue. Read more.
More Tube & Flat Tire Prevention Tips
Jim’s Tech Talk
By Jim Langley
Thanks so much for the assist with Chuck’s question last week. He asked for your recommendations for inner tubes and puncture prevention. I’m sure your tips helped him and other readers with the same question.
Because flat tires are by far the most common breakdown, today I want to share a couple of your comments and answer a few related questions that were asked. Read more.
The New Garmin Edge 540, 840, and 1040 Standard and Solar Cycling Computers – Which should I buy?
By Sheri Rosenbaum
Frequently, people ask me, “Which Garmin computer should I buy?” My response is always the same, “Depends on budget, the type of riding you plan to do, and the features you need.” The first answer should be fairly simple to determine. If you only have a certain amount budgeted for a new cycling computer, that helps narrow down the model. The second answer might be more difficult ― the type of riding you plan to do will determine the features you need. What features do you need versus which are nice to have? If you are new to cycling, you don’t want to outgrow the unit in a couple of years. Read more.
How much exercise does an electric bike give you?
QUESTION: How much exercise does an electric bike give you? Is it enough to benefit my health? —George V.
RBR’S STAN PURDUM REPLIES: My friend Murray is a long time cyclist who, as he neared 80, switched from his regular bike to an ebike. He’d always kept track of his bike miles, and, because he gained weight easily, he used a standard formula to calculate how many calories he burned when riding those miles. But now that his pedaling is assisted by a motor, he decided that he should discount his caloric burn by 50%. This was his own decision, as he could not find any established formula to measure how many calories are typically burned per mile while riding an ebike. Read more.
Quick Tip: When to Take a Rest Day Before an Important Event
Take a rest day 2 days before, not the day before.
If you’re training hard to get ready for a race, century, day-long tour or other important event, you want to be feeling fresh and lively on the big day.
I am Convinced Putting Sunscreen Under a Jersey is a Waste of Time and Money, and so is UV Rated Apparel
by Lars Hundley
Recently, two of our regular excellent Road Bike Rider commenters made claims on an article we ran about wearing sunscreen. They both pointed out that neither of them had ever been sunburned through a jersey over multiple decades of cycling, nor had anyone else they know been sunburned that way either. Read more.
State Bicycle Launches Carbon All-Road
In January of 2023, State Bicycle Co. shook things up with its first carbon road frameset, and they carry the momentum with their all-new Carbon All-Road / Gravel option – priced for the people (starting at $1,999). Read more.
Every Form of Weightlifting Benefits Strength and Muscle, Researchers Find
The precise details of weightlifting routines might not be as critical as previously thought, according to a new study from McMaster University. Whether you lift heavy or light weights, or how many times you do it, the key to strength and muscle growth appears to be consistency in resistance training. Read more.
Summer Riding Bundle
Summer is when we ride the most and Summer Riding Bundle by Coach John Hughes teaches you all you need to know to have your best summer ever.
- Cycling in the Heat, Part 1: Ride Management
- Cycling in the Heat, Part 2: Hydration Management
- Preventing and Treating Cramps
A detailed look into the causes of cramps, prevention techniques, and tips (both on-bike and off-bike, including photos) for breaking and flushing cramps. - Eating and Drinking Like the Pros
What pro riders consume before, during and after a stage and the benefits for cyclists at all levels. Eating and drinking like the pros offers recreational riders the same nutritional benefits, which you can customize to your own needs at a fraction of the cost of commercial sports food and drink, if you choose to make our own. I worked with a professor of nutrition and an expert on hydration and electrolytes (both experts are cyclists) in creating recipes for both sports drinks and food.
Question of the Week
Have you ever gotten a sunburn or tan underneath your jersey?
Cool Stuff to Read
Cycling Independent: The Beater Bike
Bicycle Retailer: Is the Bike Boom bubble bursting?
Most Clicked Last Week
A Chain Tip from “Fixieguy” and a Tube Question from “Chuck”
End Notes
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