August 10, 2023
Ask the Coach: Explain Lactate Threshold, Lactic Acid and Cramping
By Coach John Hughes
RBR Reader Maude asks, “Over the past several years, there has been considerable discussion that lactic acid buildup is NOT responsible for cramping and after-exercise muscle pain. Yet you and other publications continue to use “lactate threshold” as some sort of line in the sand. I’d like to see an article discussing this area.” Read more.
Your Bike Cleaning Tips & Product Suggestions
Jim’s Tech Talk
By Jim Langley
There was a lot of interest in last week’s Tech Talk titled How to Keep Your Bike Clean. Notice that the title wasn’t “How to Clean Your Bike,” however it did include a video showing how to do that.
That’s because it’s easier to clean a bike regularly than to clean it rarely. And the point of the article was to never let your pride and joy go so long without a wash that it becomes a grimy mess. Read more.
HandleStash Handlebar Bag and Stem Bag – Quick Review
By Sheri Rosenbaum
HandleStash was inspired by spilled coffee while cruising the beach in southern California. Adam, the creator of HandleStash, was trying to carry a coffee while riding and had nowhere to put it. The coffee kept jumping and splashing on every bump. Read more.
Being Active Can Help to Prevent Cancer
By Gabe Mirkin, M.D.
It is established that a regular exercise program is associated with reduced incidence of heart attacks and some types of cancers. Several recent studies show that you don’t have to have a formal exercise program to gain these benefits. Just being active is also associated with reduced likelihood for certain cancers. You can stay active by climbing stairs, mowing your own lawn, washing your dishes and so forth, Just keep on moving — don’t sit in a chair or lie in bed all day long. Read more.
Is 500 watts enough for an ebike?
QUESTION: Is 500 watts enough for an ebike? I’m in the market for one and I want sufficient power. —Jamie J.
RBR’S STAN PURDUM REPLIES: Generally, yes. In fact, some ebike manufacturers speak of 500-watt motors as the best “all-purpose” size for bikes. Read more.
From Sitting to Standing on a Bike
If you watch closely during pro cycling coverage, you’ll often see the pros make a smart little move each time they go from standing to sitting.
Keep an eye on almost any rider. He won’t just plop onto the saddle. He’ll extend his arms as he sits, pushing the bike forward to put the saddle under his butt. Voila! Nearly a foot of free road. Read more.
How Can I Force Myself to Slow Down?
Question: I’m an average cyclist who rides about four times a week for a total of under 100 miles. The problem is that I always go all-out. No matter what I try, I can’t seem to make myself slow down. If I diligently monitor my speed, it creeps up and soon I’m in time trial mode at over 90% of my maximum heart rate. How can I manage my rides better? — Carl S. Read more.
Moots Introduces Race-Focused Gravel Bike: The Routt CRD
By Lars Hundley
Moots, a renowned bike manufacturer, has announced the launch of a new gravel race bike, the Routt CRD (Complete Race Design). According to the company, the new model incorporates all the knowledge acquired over ten years of creating versatile gravel bikes. It’s targeted at gravel racers, optimizing speed over diverse and rough surfaces, whilst still promising the classic Moots ride quality. 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. Hughes 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
How often do you clean your bike?
Cool Stuff to Read
Cyclist.co.uk: Opinion: In defense of steel bikes
Canadian Cycling: Road bike tire pressure guide: Tailoring to various events and conditions
Dave Moulton’s Blog: Take a look at what is in your sports drink and energy bars
Endurance.biz: Strava offers tool to calculate carbon savings
Most Clicked Last Week
End Notes
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