May 14, 2020
Ask the Coach: What Should a Beginning Cyclist Eat and Drink, pt. 2?
By Coach John Hughes
Last week I wrote about What a Beginning Cyclist Should Eat, which applies to all roadies. The American College of Sports Medicine (ACSM) recommends, depending on how big you are, consuming 25 to 60 grams of carbs (100 to 240 calories) per hour after the first hour of exercise. Note that the recommendation is only for calories of carbs. This week I’ll cover what to drink. This also applies to all roadies. Read more.
Are Bicycle Bottles Safe to Drink From?
By Jim Langley
You might recall that back a couple of Tech Talks, we reviewed a biodegradable bicycle bottle from Elite. It being one of the first pollution-fighting bidons we’d seen, we awarded it our highest rating of 5 stars. The review is here if you missed it: Elite Jet Water Bottle and Vico Carbon Cage Review. Read more.
Endura FS260-Pro Bib shorts DS II, Pro SL Jersey II and Pakajak
By Sheri Rosenbaum
Endura Sport is another new company I met with at CABDA Midwest back in February. I stopped by the booth and the reps took me through their line of road and MTB gear. What impressed me was the quality of the fabrics and construction, as well as the breadth of their product line. I narrowed down my request to three items to test and review. The first is a packable windproof jacket that is available in both men’s and women’s versions. Second, is a summer lightweight jersey, also available for men and women. Lastly, in my quest to find bibs that take into consideration the needs of women when nature calls, I selected Endura’s DropSeat design that gives a new twist to the solution. Read more.
Summer Riding Bundle: Cycling in the Heat 1 & 2, Handling Cramps, Eat & Drink Like Pros
Summer is when we ride the most and Coach John Hughes teaches you all you need to know to have your best summer ever. Summer Riding Bundle, which gives you the info you need to ride better and more comfortably:
- Cycling in the Heat, Part 1: – Ride Management. 20 pages
- Cycling in the Heat, Part 2: – Hydration Management. 21 pages.
- Preventing and Treating Cramps. I haven’t cramped in decades. 10 pages on what causes cramps, how to prevent them and what to do to break a cramp so you can keep riding.
- Eating and Drinking Like the Pros: How to Make Your Own Sports Food and Drink — Nutritional Insight from Pro Teams. 15 pages covering what the pros eat and drink, what you can learn from this, how to make your own sports drinks, gels and solid food, and what to eat at a minimart.
Using Zones To Find Out What Sort Of Rider You Are
By Martin Sigrist
Power meters have been in widespread use for a while now and so there is lots of data from lots of different types of riders. As a result we know the wattages typical for every type of rider from a grand tour winner to complete beginner. Read more.
Quick Tip: Turn Your Back into a Sail
A strong wind is lots of fun when it’s coming directly from behind. Most roadies have learned to make the most of it by sitting high with hands on the bar tops, exposing their back to the gale.
Here’s a way to get max benefit from wind that’s coming from a rear quarter, more of a crosswind than a tailwind. Read more.
Common Causes of Cycling Knee Pain
At some time, one out of three cyclists suffers serious knee pain (Am J Sports Med, 2010 Dec;38(12):2494-501). It often occurs with a new bike, upon returning to cycling after a long hiatus, or when you are trying to increase either your intensity or your mileage. If your knee starts to hurt while you are on your bike, stop riding and try to find out the cause. Read more.
Quick Tip: It’s Not Just About the Cleat Float
This quick tip comes from Coach Rick Shultz, an IBFI Level 3 certified professional bike fitter.
More cleat float is not necessarily your solution to knee pain. Sure, you want a little float. But it’s much more important to have your cleats adjusted correctly. Read more.
Question of the Week
Do you carry food and energy drinks on your rides?
Other Cool Stuff to Read
Bicycle Retailer: Mavic’s US operations unaffected by troubles in France, CEO says
CNBC: Peloton sales surge 66%, as more people buy their indoor bikes
Stan’s: Stan’s NoTubes Launches New Podcast
VeloNews: Has Road Tubeless Finally Arrived?
CyclingTips: 8,848 meters in under eight hours: Gaimon sets record for fastest Everesting