Newsletter Issue No. 980
September 2, 2021
Exercise Safety and Air Quality
By Coach John Hughes
RBR reader Gary F. asks, “With all of the smoky days this summer and the air quality index running around 150 or so, do you curtail or modify your workout schedule to avoid the smoke?” Read more.
Thoughts on Wearing Out my Shimano Di2 Front Derailleur
By Jim Langley
Way back in 2009 Shimano introduced their first electric-shifting Dura-Ace 7970 Di2 groupset. Di2 is short for Digital Integrated Intelligence (Di2 = DII, get it?).
In case you haven’t tried or followed the electric shifting trend, I’ll explain what DII means in terms of advantages (feel free to scroll ahead if you’re already electrified).
I’ll try to explain based on today’s Shimano e-shifters since things have changed a lot in the years since Di2 debuted. We now also have SRAM’s amazing eTap shifting, which is wireless, but I’m mainly talking about Shimano today. Late breaking news: Shimano just announced their Dura-Ace 9200 and Ultegra 8100 groups that are semi-wireless. AND, maybe even more shocking, that they will no longer be making mechanical Dura-Ace and Ultegra parts! Read more.
The Wiggle Room in the Weight Room: Part II
By Kevin Kolodziejski
Where Muscle Strength, Pedaling Power, and Riding Endurance Meet
The Original Rock and a Hard Place
It’s a good story to recall to remind you of an important element of the Part I article.
In “The Adventures of Ulysses,” an anthologized abridgment of The Odyssey found in some junior high school literature books, Ulysses exhorts his oarsmen to “keep to the middle way” as they enter a narrow strait — and for good reason. Scylla, a huge, Venus flytrap-like monster with six heads on long snaky necks that hungers for human flesh, inhabits one shore. Charybdis, a massive bladder of a being that sucks in and then spits out the sea three times a day creating whirlpools no vessel can withstand, lurks near the other. Read more.
Interview with Jack Thompson – The Amazing Chase
By Sheri Rosenbaum
If you followed this year’s Tour de France, the name Jack Thompson indeed surfaced. This ultra cyclist wasn’t riding in the peloton but instead set out on July 5th, riding the exact route two stages per day for a total of 10 days. His goal was to catch the peloton, overtake them, and beat them to Paris. Spoiler alert, he did. Below is my interview after he completed The Amazing Chase. Read more.
Rusty Hip Hinge Hack
By Martin Sigrist
Takeaway: The hips play a huge part in enabling us to move freely and live without pain. However in normal day to day activity they may remain static and become “rusty”. The result can be reduced mobility and referred pain, for example in the back or knees. Fortunately it is possible to help resolve this at source using a simple exercise to remind the hips how to move correctly. Read more.
Suspected Carcinogens in Some Sunscreens
In May 2021, an independent testing lab, Valisure, found elevated levels of benzene, a suspected carcinogen, in some sunscreens. As a result, Johnson & Johnson recalled five kinds of Neutrogena and Aveeno sunscreen sprays, and CVS stopped selling some of its sunscreen products (Dermatology Times, May 25, 2021). 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
Do you use electronic shifting on any bikes?
Other Cool Stuff to Read
Rocket7: Would you spend up to $2,049 on fully custom cycling shoes? You could!
Cycling News: Lauren De Crescenzo: You can’t fake gravel racing
Outside: A Real-Time Fuel Gauge for Endurance Athletes. Supersapien Glucose Monitor.
VeloNews: A look at tire plugs for road tubeless
End Note
