December 26, 2019
PDF version for Premium Members is here.
Ask the Coach: Strength Training for Older Roadies
By Coach John Hughes
My long-time friend Bruce Perry asked me a good question. I met Bruce and his wife Becky when we rode the PAC Tour Transcontinental in 1988. Bruce and Becky rode tandem. We averaged 152 miles / day for 17 straight days. I remember a couple of days that were almost double centuries. Bruce reminisced, “As I remember the trip now, it was not severely physically challenging but for me it was more the mental challenge a few times and the last couple days.” I agree – it was tough getting on the bike at dawn and trying to finish the stage before dark… and then doing it again the next day. Read more.
How to Clean Bicycle Wheels
By Jim Langley
We’ve talked before about washing bicycles after rainy rides. My advice was to remove the wheels to make the task of washing them easier. However, I didn’t provide complete instructions for cleaning wheels. Two thoughts made me decide to go into more detail today. First is the fact that wheels have become so much more expensive and you might like to keep them shiny. And second, there’s actually a lot to cleaning bicycle wheels. Read more.
Quick Tip: Decide Where You Stand on Replacing Bike Components
There are different schools of thought on replacing components, so you have to figure out what camp you belong to. Some people want to get every last inch out of their components and are perfectly willing to keep them going even if the performance drops off a bit. Then, the other camp wants things to operate perfectly and they replace components before their performance goes downhill one bit. Read more.
Anti-Aging 12 Ways You Can Slow the Aging Process
Anti-Aging: 12 Ways You Can Slow the Aging Process, by Coach John Hughes, explains in detail the best ways to do cardiorespiratory endurance exercise and intense cardio exercise to meet the recommendations of the American College of Sports Medicine (ACSM). The eBook includes upper body, lower body and core strength exercises that you can do at home. Each is illustrated with photos. There are also chapters on weight-bearing, balance and flexibility exercises. The strength, weight-bearing, balance and flexibility programs all meet the recommendations of the ACSM and are important complements to riding your bike.
Garneau Mudstone Winter Cycling Boots
By Sheri Rosenbaum
Snow, rain, mud, who cares! There’s never bad weather, just bad gear. If you want to ride all year long, you need the gear that will stand up to the elements. Garneau’s Mudstone Winter cycling boots will help extend the riding season. These boots are warm, water-proof and provide great traction on or off the bike. Read more.
Quick Tip: Breathe Better on Your Ride
If you’re like most cyclists, hills are a real limiter. You do fine on the flats but on steep stuff your lungs scream. You gasp for breath and soon slow to a crawl. Get help from the technique known as belly breathing. Read more.
More Cycling Stuff to Read
VeloNews: Staying warm on long alpine descents.
Outside: There’s no such thing as the wrong bike.
Bicycling: Not just a gravel bike. This is a SUPER gravel bike.
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