October 26, 2023
An Experiment of One, pt. 4
By Coach John Hughes
You’re unique. You’re similar to other riders in some ways and differ in other ways. In this series of Experiment of One columns I’m giving you a number of different anti-aging columns from which you can read the ones most applicable to the unique you.
The first three columns were about physical and exercise factors. This week I present equally important factors in how well you age: good nutrition, equipment and your mental attitude. Read more.
10 Hydraulic Disc Brake Tips
Jim’s Tech Talk
By Jim Langley
Last week I told you about attending a mechanics class on hydraulic disc brakes at the United Bicycle Institute #bikeschool in Ashland, Oregon. It was well worth the time and cost ($250). Here’s that story: Getting Schooled at the United Bicycle Institute.
This week I’m sharing 10 tips about hydraulic discs and working on them that I learned at the seminar. Read more.
Reader’s Declaration About Exercise Applies to Cycling — and More
By Kevin Kolodziejski
“Get deep, go fast,” I always say to my cycling companions.
Well . . . not really. If truth be told, I’ve never even said it to them once.
I know giving unsolicited cycling advice, especially on serious group rides — and especially if it’s condescending — is more than a faux pas. It can cause mid-ride ostracism. I know because I took part in one years ago. Read more.
Coospo H9Z Heart Rate Monitor Review
By Brandon Bilyeu
Coospo is a Chinese exercise technology company that was founded in 2014. Their first product was the Coospo fitness app, but they quickly moved on to hardware in 2016 with GPS cycling computers, heart rate monitors, and cycling speed/cadence sensors. Their heart rate monitor range currently contains three armband models (optical sensor, $40-$60) and three chest strap models ($30-$50). Chest strap heart rate monitors are still considered more accurate and reliable than optical sensors, though optical sensors continue to close the gap. Coospo sent me their top-of-the-line H9Z rechargeable chest strap heart rate monitor to test out. Read more.
OOFOS Recovery Footwear – Quick Review
By Sheri Rosenbaum
OOFOS might be tricky to pronounce, but it offers a range of footwear that prioritizes foot recovery after workouts or rides. I had the opportunity to test two of their styles, the OOmega OOahh slide sandal, and the OOcloog recovery clog. Both models feature the innovative OOfoam technology, which boasts 37% higher impact absorption than traditional foam materials. Read more.
Quick Tip: Figuring Out Your Dominant Leg
By Rick Schultz
Here are several quick ways to check which is your dominant leg.
Looking through the recent Question of the Week had me thinking of a quick way to determine which of your legs is dominant. Read more.
How often should I take a break on long bike rides?
QUESTION: How often should I take a break on long bike rides? I usually ride about 20 or 25 miles, so I don’t stop at all. But I’m going to start doing some longer 50- and 60-mile rides and try for a century ride in a few months. —Larry J.
RBR’S STAN PURDUM REPLIES: There’s no one-size-fits-all answer to that question because your fitness, the weather, the terrain, the type of bike you are riding, the temperature, your goal for the ride (e.g., getting done quickly vs. enjoying the ride) and even things like mental attitude that day and the availability of suitable break locations can affect how often to take a rest stop. Read more.
All Exercise Can Help to Lower High Blood Pressure
A review of 270 controlled studies with a total of 15,827 participants found that all forms of exercise can help to lower high blood pressure: aerobic exercise, resistance strength training, combined aerobic and resistance training, high-intensity interval training and isometric exercise training. Surprisingly, isometric exercise training was found to be the most effective way to lower both systolic and diastolic blood pressure. All studies in this review measured exercise periods of at least two weeks. Read more.
Anti-Aging: 12 Ways You Can Slow the Aging Process, by Coach John Hughes, incorporates the latest research and most of it is new material not published.
The book explains how to get the most benefit from your endurance rides and the importance of strength training. It has sample training plans to increase your annual riding miles and to build up to rides of 25-, 50-, 100- and 200-miles. The book explains why intensity training is important, the pros and cons of gauging intensity using rate of perceived exertion, heart rate and power. It includes how to do intensity exercise and different intensity workouts. It integrates endurance and intensity training into an annual plan for optimal results.
Question of the Week
Have you broken any bones cycling?
Cool Stuff to Read
Cyclist.co.uk: Opinion: 1× gearing on road bikes is where it’s at
Cycling Weekly: American cyclist sets Strava art Guinness World Record with a 983-mile Latin cross
Men’s Journal: Another Pro Cyclist Retires Due To Cardiac Issues
Inlander: A loner learns to love group cycling with Spokane Bicycle Club
Cafe Anne: Meet Your NYC Ebike Delivery Worker
Streets.mn: Ending Our Obsession With Bike Helmets
Cycling News: Dutch rider Mark Groeneveld dies age 20