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Newsletter Issue No. 900

February 6, 2020

PDF version for Premium Members is here.


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.

Read what RBR Premium Member Randy Birch had to say about them here. Or read Sheri’s review of the cookies on our site.

Use coupon code RBR2020 for 10% off entire order


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

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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

By Gabe Mirkin, M.D.

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.

Learn more.


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.

Reader Interactions

Comments

  1. James Fitch says

    February 6, 2020 at 11:02 am

    For the last few weeks, I have not been able to get to the part of the Question Of The Week where I can vote. I can only see the results. Some sort of bug?

    Reply

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