February 6, 2020
Should You Do Intensity Training This Winter? (Part 2)
By Coach John Hughes
It depends on how much riding you did over the fall and what your objectives are. Elizabeth Wicks races 12- and 24-hour events. Last week I discussed how 76-year-old Wicks trains for sustained speed. She does a specific type of intensity training, sweet spot workouts (described below), which are the optimal way to build sustained power. This week I describe how a 62-year-old man should train for climbing power. Read more.
A Better Pack for Bike-Commuting Professionals
By Jim Langley
By “professionals,” I mean those who need to wear business attire at work, such as suits and dresses with nice shoes. While it’s possible to carefully roll or fold most clothing and get it – and wingtips or heels tucked away in ordinary backpacks – large enough ones, anyway – that does not always end well. Read more.
Sponsor: Susie’s Smart Breakfast Cookie
If you aren’t eating two servings of fish every week, you might not be getting enough Omega 3 in your diet. According to WebMD, “Not only does your body need these fatty acids to function, but also they deliver some big health benefits.” Each Susie’s Smart Breakfast Cookie provides 2 grams of Omega 3s from sources including walnuts, flaxseed and canola in the form of a delicious cookie that comes in flavors including Orange, Cranberry Nut, Gingered Apple, Banana Coconut and Cocoa. Use one to fuel up on a ride, or as a breakfast replacement. Learn more about the Breakfast Cookies here.
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Start Winter Rides Into the Wind
Going out on a cold weather ride? Consider starting out into the wind. This becomes increasingly important as the temperature falls. Why? Wind chill.
The wind-chill effect is why air feels colder than the actual temperature. Here’s an example. If it’s 50 degrees and calm, it feels like, well, 50 degrees. But if it’s 50 degrees and a 15-mph wind is blowing, wind-chill charts tell us that it feels like 36 degrees. Big difference. Read more.
Selle SMP VT30C Saddle Review
By Rick Schultz
Attending a recent West Coast bike show, Selle SMP gave a talk on a new saddle they were coming out with. They received a lot of feedback from the road cyclists to build a more traditional and shorter road saddle. Read more.
Bontrager JFW Winter Gloves and Garneau Bigwill 2 Winter Gloves Review
By Sheri Rosenbaum
As with most riders, keeping my hands warm on cold winter rides can be a challenge. That’s why I’m always on the look out for warm winter gloves that also provide dexterity to shift gears and securely grip the handlebars. I found two models that met the criteria, Bontrager’s JFW and Garneau’s Bigwill 2 winter gloves. My testing included cycling (road and fat), snowshoeing and shoveling snow, demonstrating they both serve as multi-use gloves. Read more.
Exercise Treats Insulin Resistance
Up to 70 percent of North Americans adults will develop diabetes or pre-diabetes, usually from insulin resistance caused by excess fat in the liver and muscles. Exercise helps to empty fat from the liver and muscles, so exercise helps to prevent and treat diabetes. Read more.
Quick Tip: Don’t Make This Cornering Mistake
The main cornering mistake most riders make is not using their eyes. Instead of looking at the turn carefully, well in advance of approaching it, they stare too near their front wheel. Scanning the corner early helps you choose the correct speed and best line. Read more.
Your Best Season Ever 2-Article Bundle: Plan Your Training, Peak For Your Event
In Your Best Season Ever: Plan your Training, Peak for your Event, Coach John Hughes explains how to use current training science to plan and reach your goals.
In part 1, Hughes walks you through the same process he uses with clients to assess strengths and weaknesses, develop attainable goals and how to create a personal multi-month plan with phases to reach those goals. Learn how to create your personal workouts including: exercising at the right intensities, recovering fully to allow progress, measuring progress, and adjusting the plan.
In Part 2, learn how to develop, test and employ a personal strategy for your big event of the season. Hughes uses as examples a hill climb, a time trial, fast club rides, a 100K and a 100-mile ride. Extrapolate from these to develop a peaking strategy for your own events.
Question of the Week
How much of your cycling training is done on the trainer?
Other Cool Stuff to Read
VeloNews: A look at the lastest gravel tires of 2020.
Bike Radar: Redshift really did throw everything but the kitchen sink at these bars
Outside: The usefulness of journaling for athletes
Geezabars: One of our newsletter subscribers developed these cool ergonomic road bars.