Newsletter Issue No. 957
March 18, 2021
14 Training Rules for Older Riders
By Coach John Hughes
1. Experiment of one We’re each an experiment of one, i.e., your training should reflect your personal goals, riding history, current fitness, weekly and monthly schedules, etc. – not a cookie cutter program you’ve read some where. I’m recommending these training rules in response to a reader’s question. You can adapt these rules for your own training. Read more.
Finish Line’s Bicycle Clean & Lube Line-Up
By Jim Langley
In the official west coast office of Road Bike Rider, I go through my share of lubes and cleaners. So I was happy to receive a care package from Finish Line to replenish my dwindling supply. I’ve used products from the brand whose logo is the checkered flag for years – and they only make quality stuff. Read more.
Quick Tip: Make a Zip Tie “Flint Flicker”
By Greg Conderacci
Many years ago, when tires were much more delicate than they are today, riders mounted “flint flickers” – little wires to keep small stones and pieces of glass from sticking and causing flats. Read more.
Smith Optics Shift MAG Sunglasses Review
By Sheri Rosenbaum
Smith is known for its superior optics for not only sunglasses but goggles, too. Their new Shift MAG didn’t disappoint. Launched last month, the Shift MAG comes with ChromaPop lenses, MAG technology for easy swapping of lenses, and a lightweight frame. Read more.
Take Advantage of the Second Glycogen Window to Bicycle Better
By Kevin Kolodziejski
Two months ago, a conviction of mine enkindled this column. That while benefits of bicycling abound, you and I really do so for the same reason: to feel good, to feel bad — to magically cram three weeks’ worth of ups and downs in three hours of exercise. Read more.
Best Made in USA Cycling Shorts and Bibs
by Lars Hundley (This article is sponsored by Aero Tech Designs.)
I bought my first pair of Aero Tech Designs cycling shorts back in 2013, after learning about them in the back of Bicycling magazine. Years later, I still have several of their shorts in regular rotation in my cycling apparel drawer. Read more.
Why World Records in Endurance Sports Events Keep Getting Faster
by Gabe Mirkin, M.D.
On May 6, 1954, Roger Bannister ran the first sub-four-minute mile. In the 66 years since that world record was set, more than 1600 men have run sub-four-minute miles. The current world record is 3:43.13.The incredible improvement in world records in endurance events in all sports is mostly due to changes in training techniques, with workouts that are now so intense that they cause a lot of muscle fiber damage and the athletes have to spend more days doing slower recovery workouts. 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 why intensity training is important and the pros and cons of gauging intensity using rate of perceived exertion, heart rate and power. It includes how to do intensity exercise and different intensity workouts. The book explains how to get the most benefit from your endurance rides. It has sample training plans to increase your annual riding miles and to build up to 25-, 50-, 100- and 200-mile rides. It integrates endurance and intensity training into an annual plan for optimal results. Anti-Aging: 12 Ways You Can Slow the Aging Process incorporates the latest research and is your comprehensive guide to continuing to ride well into your 80s and even your 90s.
Question of the Week
What’s your post ride nutrition like?
Other Cool Stuff to Read
Bicycle Retailer: Supplier-owned bike shops are the ultimate concept stores
Bike Radar: Startup reveals airless tire made from nickel titanium alloy
Cycling Tip: Grading Gravel – How Do You Define Off Road Surfaces?
End Note
What are watt hours? Watt hours are used as a guide for you to know how long a full charge of an ebike will last.
Calculate watt hours by multiplying the volts of the motor by the AH (amp hours) of the battery. For example, a 36V motor with a 10 AH battery will be rated as 360 watt hours. So if you are using 250 watts, the life a full charge of that battery should be around 1 hour 15 minutes. (360 divided by 250)