February 27, 2020
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Ride, Eat, Enjoy
By Coach John Hughes
Ever hit the wall? Then you understand the title of this column!
In last week’s newsletter there was an excellent column Cycling Nutrition: How to Eat during Rides by Arnie Baker, MD. I’ve coached at camps with Dr. Baker and have several of his books. Read more.
Your Great Comments and More on CO2 Inflators
By Jim Langley
Obviously, CO2 inflators are wildly popular and fascinating, too! Believe it or not, last week’s Tech Talk about these tiny ride-savers – which was actually an article from 2017 (because I was away RVing and riding in beautiful Half Moon Bay, California) – now has over 50 comments old and new.
Thanks so much for sharing your tips and advice. Since these handy almost-instant inflators are so common, let’s look at some of your suggestions and thoughts. I’ll weigh in where it might add value. Read more.
Sponsor: Performance Alpaca Cycling Socks by Fo//ow Ho//ow
Follow Hollow socks outperform competitors largely due to their 80% baby alpaca proprietary blend thread. Check out the RoadBikeRider.com review by Sheri here. After a very successful Kickstarter launch, these socks are in stock and available to order right now directly from the company. Why not add some to your sock drawer? Find out more.
Pedaling With the Parsons
By Stan Purdum
During each of the last several winters, I have ridden a loop tour in Florida with a group called The Pedaling Parsons. I just returned from this winter’s ride, having enjoyed eight days of cycling in sunshine and temperatures that ranged from moderate to hot, depending on the day and the hour. Read more.
Icebreaker Cool-Lite Meld Zone Sports Bra Review
By Sheri Rosenbaum
I’m always on the lookout for new or innovative products to test and review for RBR. This item from Icebreaker was a result of a post in a Facebook group called Mountain Biking Ladies. Somehow the discussion meandered to sports bras. I responded that I have been searching for one that truly wicks sweat away from my body. The problem is that you can have a great wicking base layer and jersey, but the darn sports bra is soaking wet by the end of a ride. For winter rides it’s even worse. Wet translates to being chilled and uncomfortable. Read more.
Cycling Nutrition: How to Eat After Rides
By Arnie Baker, MD
- Refueling after exercise is a proven recovery strategy.
- The sooner the better. Refueling during exercise is best.
- Prompt refueling benefits both endurance and strength athletes.
- Prompt refueling benefits aerobic and anaerobic work.
- Aim to ingest at least 50 grams of carbohydrate (200 calories) within the first 30 minutes after exercise and again every hour for the next 3 hours, up to caloric deficit. Read more.
Hey Coach, What Do You Ride?
By Rick Schultz
As a USAC coach and elite bike fitter, one question I get all of the time is “What do you ride?” I currently have 3 bikes: 2012 Cervelo R5CA, 2015 Giant TCR Advanced, 2018 Trek Madone 9.4. They share the chainring gearing and all 3 have dual power meters. Cervelo is running Assioma DUO power meter pedals, the Giant is running Rotor 2inPower and the Trek dual 4iiii. All 3 bikes have Bryton sport head units. Read more.
Quick Tip: Shift Your Chain Back On
On a ride with a buddy right beside me, I once shifted the front derailleur and the chain fell off the outside of the big chainring. My friend could barely call a warning before I had shifted the chain right back into place. He was amazed. He’d never seen this trick even though he’s an experienced rider. Read more.
The Placebo Effect and Supplements
Fifty-two percent of North Americans spend $41 billion a year on over-the-counter food supplements. A review of 277 clinical trials on 992,129 participants, using 24 different supplements, found that nutritional supplements were not associated with increased lifespan or prevention of heart disease. Read more.
Healthy Nutrition Past 50
Healthy Nutrition Past 50 addresses the vital role that healthy nutrition plays in helping you stay active, energetic, happy and fulfilled into your 50s, 60s, 70s – and beyond. Coach John Hughes reviews what to consume while exercising, including the key roles of carbohydrates, fluid and electrolytes. And he discusses how to eat preventively in order to reduce your risks of the most common health conditions as you age: Heart disease including stroke; Diabetes; Being overweight, which increases your risk of heart disease and diabetes; How to reach and maintain a healthy weight; and Osteoporosis.
Question of the Week
Do you take any supplements for cycling performance?
Other Cool Stuff to Read
VeloNews: Davis Phinney discusses his pro cycling career
Outside: Sorry USA Cycling, but gravel won’t save you
Bicycle Retailer: Serotta bikes are back!
Bicycle Retailer: Learn from Holland. 20 mph ebike assist is too fast for mixed use.
USA Today: How’s your core? This 62 year old former Marine did a world record plank that lasted 8 hours.
End Notes
Who else is ready for warmer spring weather? I know I sure am. March is just around the corner, fortunately.
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