September 9, 2021
Anti-Aging: Riding Smarter As You Age Part 1
By Coach John Hughes
Although you may be able hold off slowing down for years, at some point aging will catch up with you. Here are tips on ways both on and off the bike you can compensate for the physical loss. Read more.
Shimano Di2 Derailleur Failure Part 2
By Jim Langley
So far 37 comments have dropped on last week’s story about replacing an old worn-out Shimano Di2 electric shifting front derailleur. I closed the article asking for your thoughts on e-shifting and you delivered! Thank you.
If you missed the story, catch up here: Thoughts on Wearing Out my Shimano Di2 Front Derailleur. Be sure to continue to the comments section below the feature because there’s a lot of interesting and helpful feedback. If you’re considering a new rig with electric shifting but haven’t made up your mind, I bet some of the input will sway you one way or the other. Read more.
SPONSOR: Aero Tech Designs AeroReflective Rain Jacket
The AeroReflective Rain Jacket is perfect for adding protection when the conditions are poor. This 3 in 1 jacket is packed with features that make it very versatile. The AeroReflective jacket is fully waterproof with taped seams and a DWR coating. This fabric also provides excellent protection in windy situations. When it the temperature gets to warm for a jacket, the sleeves and hood are easily removed to convert this jacket into a windproof vest.
When visibility gets low, the AeroReflective Rain Jacket answers with a ton of reflectivity. This jacket uses a special fabric that has reflective elements built in that cover the arms and back. There is more reflective piping on the back, so when indirect lighting hits the jacket from a passing motorist, their light is reflected back to them making you more visible and adds safety.
Other features include: a cinch on waist and hood to prevent cold air from getting in, a zipper garage so the zipper does not snag you, a longer tail to protect against road spray, and a back vent to prevent moisture build up and regulate temperatures.
Men’s: Small – 5xl and tall: https://www.aerotechdesigns.com/reflective-waterproof-cycling-jacket.html
Women’s: XS – 4XL: https://www.aerotechdesigns.com/women-reflective-cycling-rain-coat.html
Get Fitter and Faster – With an Inner Tube
By Martin Sigrist
If you have an inner tube that is punctured beyond repair don’t throw it away, it could make you both fitter and faster.
Old inner tubes can easily be repurposed, they make great resistance bands that can be used in training to build strength, train stability and “distract” joints whilst doing mobility exercises (that is apply tension to a specific area of a joint to lock it into an ideal position while moving it). Read more.
WHOOP Strap 3.0 and WHOOP App Review
By Sheri Rosenbaum
Are you a data junkie? Want to know how your body is responding under the strain of training? Are you getting enough sleep to promote recovery? Is your body primed for that race or challenging ride? WHOOP combines its fitness strap with a mobile app (iOS and Android) to provide real-time daily personalized fitness, sleep, and recovery data to let you optimally train. Read more.
What is Road Cycling Good For?
QUESTION: What is road cycling good for? Some of my friends are telling me that gravel riding is better. Others say mountain bike riding is better. What about road cycling? – Justin C
RBR’S STAN PURDUM REPLIES: Road cycling includes everything from an occasional low-speed neighborhood ride to running errands on a bike to bicycle commuting regularly to work, to touring the country on two wheels, to vigorous peddling as one’s sport and fitness program, to competitive bike racing — really, any cycling that takes place primarily on hard-surface pavement. Read more.
Quick Tip: How to Adjust your Bicycle Helmet Correctly
A reader named David wrote in to say he always seems to have problems getting his helmet to fit correctly.
“This may seem basic, but it seems to be a problem I have encountered with several different helmets. I never seem to get the straps adjusted just right and always seem to have excess strap in the way. One strap or the other usually ends up rubbing against my ear. There are a number of resources available for fit but they don’t really explain the secret on how to adjust the straps. Any advice will be appreciated!” Read more.
Update on Air Quality and Exercise
By Coach John Hughes
Last week I wrote in Exercise Safety and Air Quality that experts suggest exercising indoors when the air quality is bad. Yesterday National Public Radio reported that Sheltering Inside May Not Protect You From The Dangers Of Wildfire Smoke. “A series of studies looking at crowdsourced indoor air quality during wildfire smoke events has found that the most insidious part of wildfire smoke — microscopic particles [PM 2.5] so small they can infiltrate a person’s bloodstream, exacerbating respiratory and cardiac problems — can seep through closed doors and shuttered windows, making air hazardous in homes and businesses.” Read more.
Sleep Improves Athletic Performance
Sooner or later, every serious exerciser learns that after a hard workout, they feel sleepy and need to go to sleep to recover. Older people may need even more sleep after intense exercise than younger people. A recent review of 37 studies recommends that competitive athletes and serious exercisers should consider napping 20 to 90 minutes every afternoon. One study recommended that athletes training near their limits should try to nap 90 minutes, because increased quantity and quality of sleep helped athletes improve performance. 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 Strava?
Other Cool Stuff to Read
Men’s Health: Beer May Be a Better Post-Workout Drink Than We Previously Thought
Sunflowers and Pedals: Why You Should Consider a Custom Wheel Set vs. Production
Bicycle Retailer: Peloton’s revenues exceed $4 billion, but growth slows and losses mount
Road.cc: How to use Strava to make you fitter