December 12, 2019
PDF version for Premium Members is here.
8 Tips for Endurance Training This Winter
By Coach John Hughes
When very cold weather hits, outdoor endurance riding isn’t possible. Or it it? My client Elizabeth Wicks who lives in Massachusetts rode 75 miles one very cold Sunday. Another client Rob (also in Massachusetts) reported, “Our weather continues to be ‘rideable’. Thursday ride was cold at 18 degrees but so far the only snow we’ve seen is flurries.” He rode 50 miles on Monday. Ted in Virginia rode four hours on Monday and Joe in Pennsylvania rode three hours on Monday. Read more.
More on Centering Rim Brakes (Sidepull Brakes)
By Jim Langley
Last week, we gave Larry tips for fixing his rim brakes. They were often moving out of position and needing centering to avoid them rubbing the rim on one side. This is a common problem for lots of roadies with rim brakes. So it was nice to see some helpful additional tips posted in our comments by “Akta1,” “Kerry Irons” and “Joan.” They raised more issues about rim brakes and keeping them centered that are worth going over. Read more.
Zealios Betwixt Chamois Cream Review
By Sheri Rosenbaum
Last week we had a few comments when people saw the headline and initially assumed my Trail Butter review (a food product) was for chamois cream. This week I’m actually writing about chamois cream!
Cyclists seem to have no problem discussing saddle issues or virtually anything going on with their southern region. We’ll chat about everything from saddle sores to numbness to hygiene (waxing vs not waxing). The topic of chamois cream usually comes up. Some use it, some do not. I’m in the camp that always uses chamois cream. Read more.
Cycling Past 50 Bundle
In this 4-article series, Cycling Past 50 Bundle, Coach John Hughes shares what you need to do as you age into your 50s and beyond – using cycling and other exercises – to increase your longevity and improve your enjoyment of life! These articles apply whether you are just taking up cycling and exercise or you’ve been a cyclist for years and intend never to stop.
Includes the eArticles: Healthy Cycling Past 50, Off-Season Conditioning Past 50, Healthy Nutrition Past 50 and Performance Cycling Past 50.
Quick Tip: Bicycling in the Cold Rain
Cold winter rain is tough on bikes and riders. The roads are slick, visibility is low and after the ride your reward for getting soaked is a big bike-cleaning project. No wonder most cyclists hate to ride in the rain.
The biggest obstacle is getting out the door in the first place. It’s warm and dry inside; cold, wet and nasty on the road. The couch is much more appealing. Read more.
Retaining Strength with Aging Improves Quality of Life
By Gabe Mirkin, M.D.
If you don’t exercise regularly and vigorously, expect to lose a significant amount of muscle strength as you age, and expect that loss of strength to reduce the quality of your life. A 15-year follow-up study showed that older people who lift weights at least twice a week had a 46 percent lower death rate within the study period, a 41 percent lower death rate from heart attacks, and a 19 percent lower death rate from cancer, compared to the control group that did not lift weights. Read more.
Question of the Week
Riding in the cold, which body part gives you the most trouble?
More Cycling Stuff to Read
NY Times: Park It, Trucks: Here Come New York’s Cargo Bikes
Medium: What happened to bike racing in the US?
Outside Online: Ticketing Cyclists is Pointless and Cruel
VeloNews: The impact of endurance training on the cardiac health of women
End Notes
I’ve been trying out The Sufferfest indoor training app for the past several weeks with my smart trainer, and I like it. Wahoo bought The Sufferfest in July. If you’re the kind of person who likes to watch pro cycling videos while you ride your trainer, then you’ll love The Sufferfest. They have a ton of licensed pro cycling video that they use as a storyline behind many of the training videos. You can pretend you’re chasing down the pro breakaway while you do your intervals at the correct wattage to line up with your current fitness level and help improve it. The Sufferfest also has a very active Facebook group where you can interact with other people who use the software. They have their own twist on calculating fitness called 4DP, which measures your 5 second peak power, your 1 minute peak power, your 5 minute peak power and the traditional 20 minute FTP (functional threshold power). It gives you a more detailed look at your strengths and weaknesses on the bike. There’s much, much more to the app and I’ll have a full review soon.
During many years of riding road and mountain bikes I have found an application of chamois cream applied over a light coat of Bag Balm to be an unbeatable combination. No clogged pores, saddle sores or other problems in the down-under region and that includes many centuries on the road and numerous 5-hour rides on rocky,, root-covered dirt trails. . .