February 14, 2019
Carbo-Loading: A Coach’s View
By Coach John Hughes
Recently, Dr. Mirkin wrote a very informative article about why Carbohydrate Loading Does Not Work. His column is directed at racers. I coach regular roadies — not racers — and have a somewhat different point of view.
In the 1970s before the Davis Double Century, Roger, Steve, Gareth and I used to carbo-load. For four days we exercised and ate virtually no carbs. Because the brain can only burn carbs we were bonked and in terrible moods for the four days. Then for three days we ate lots of carbs. The night before the ride we’d eat pizza and pasta. Jim Langley may remember the Davis Double and this regimen. We couldn’t tell if carbo-loading helped but we sure hated the first four days! As Dr. Mirkin pointed out subsequent research has demonstrated that classic carbo-loading has no benefit. Read more.
Getting Home on a Damaged Bike Wheel, Part 2
by Jim Langley
To set the scene for what we’re covering here in part 2, let’s say we were JRA (just riding along) one fine morning, when, with a “snap” as loud as a rifle shot, a spoke broke in the rear wheel. Or, we could have run through a pothole and damaged the rear wheel.
Either way, we’re now standing safely off to the side of the road with a bike that has a wobbly rear wheel that won’t spin without bumping into the frame. Fortunately, we read part 1 and we own and have the correct spoke wrench for our rear wheel with us. What follows is how to get the wheel straight enough to ride home. Read more.
Electrifying Murray Brings Back the Joy of Cycling
By Stan Purdum
In 2011, while living in Ohio, I cowrote a book with Murray Fishel titled Pedaling on the North Coast: Biking the Streets of Greater Cleveland. It’s a narrated guide to 18 bicycle rides in the greater Cleveland area, published by the University of Akron Press.
The collaboration with Murray was the result of a chance meeting on a group ride. We didn’t know each other beforehand, but after exchanging names, Murray recognized mine and mentioned that he’d read a book I’d written titled Pedaling to Lunch: Bike Rides and Bites in Northeast Ohio. That book narrates 20 rides in that part of the state. Read more.
Pearl Izumi Tour (Men’s) and Sugar (Women’s) Road Shoe
By Sheri Rosenbaum
The classic lace up road shoes of the past have come back in vogue. In December, Pearl Izumi launched their version of this classic style in both a men’s (Tour) and a women’s (Sugar) version. Construction is the same for both styles and they are available in black or white. The only difference is sizing and lace color. Since I wear a 45, I tested the men’s version in white with red laces. A second set of laces comes with every pair…in my case black. This allows you to go bold or subdued. Read more.
The same principles of good nutrition for endurance apply on rides from two hours to 12 hours and beyond. All endurance riders can learn from the eArticle Eating for 100K and Beyond. It explains how to estimate how many calories you burn on rides and what you should eat on rides to avoid bonking.
It compares sports bars with grocery store alternatives. It explains how to estimate your fluid and electrolyte requirements and evaluates different electrolyte supplements.
Eating for 100K and Beyond is just $4.99.
10 Great Reasons Why You Should Continue Training on Your Bicycle Year Round
By Fred Matheny
Cycling is traditionally a summer sport. Feeling the breeze on your bare legs and the sun’s warmth on your back is as much a part of riding a bike as lubing your chain. There’s something deeply wrong, many casual cyclists would argue, about riding in the cold with snowflakes sticking to your sunglasses.
Traditionalists may contend that you need a break from training. Do something besides ride in winter, they counsel. Run, ski, play basketball. Wean yourself from the bike, and from serious exercise, to build enthusiasm that will carry you through the three seasons of cycling. In this view, only serious racers should train all year round—and only because they are getting paid to do so. Read more.
Your Home Bicycle Workshop
By Jim Langley
While you may have no interest in becoming a pro mechanic or even of setting up a pro work area, if you ride a bicycle I bet you already have some kind of home bike workshop. Maybe it’s just where you top off your tires, lube the chain and make minor adjustments. It might be in a hallway in your apartment, or a corner in your garage, the only spot you have to store your two-wheeler. Even if that’s all you have, you probably already realize some of the benefits of having a place to work and of maintaining your own
machine. Read more.
Question of the Week
Do you train year round on a bike, or do you take time off during the winter?