November 11, 2021
Anti-Aging New Exercise Recommendations
By Coach John Hughes
In my columns and eBooks I use the recommendations of the American College of Sports Medicine (ACSM) on Exercise and Physical Activity for Older Adults. (2009). In 2018 the U.S. Department of Health and Human Services published Physical Activity for Americans, 2nd ed. The 118 pages include a chapter on Active Older Adults. This applies to all older adults. I found this very helpful book while doing research for my eBook Cycling in Your 70s, 80s and Beyond. The recommendations are similar to those of the ACSM; however, the new guidelines are more detailed. These are major conclusions. Read more.
Proper Torque Wrench Use For Bicycle Maintenance
By Jim Langley
With the mainstreaming of carbon frames and components – and at so many price points – you probably already know that the best way to safely tighten modern carbon parts is by owning and using a torque wrench. Torque wrenches allow you to tighten metal parts properly, too.
But did you know that even some experienced mechanics use torque wrenches wrong? And that incorrect use can damage or break parts the same as not using a torque wrench? Read more.
What Ashwagandha Could Do For You
Two Encounters Lead to This Column
A friend who doesn’t cycle and suffers from depression visited me unexpectedly. He noticed a bottle of ashwagandha on my kitchen counter and remarked he never knew I battled the disease, too. I told him I didn’t, that my battle was with sarcopenia and since ashwagandha has been shown to increase testosterone levels, I was taking it to maintain muscle mass. Not much later on a group ride, someone behind me said 10 mg of melatonin guaranteed him a good night’s sleep — the same supplement and dosage I use at times. The guy beside me declared something worked even better than melatonin for him: ashwagandha. Read more.
Voler Bibs Review
By Rick Schultz
I’m a member of several Facebook bicycle-related groups. One question that keeps popping up is “What’s a good set of bib’s / bib-shorts?” And, as always, there are as many suggestions as responders. Really no help for the poster.
But I actually have a realistic Long-term test of a pair of bib shorts. Read more.
Quick Tip: Green Is the New Black
By Greg Conderacci
Recently, RBR launched this new series to enlighten our ultra-cool readers about the benefits of dorkiness. In Part I, we explored screening your helmet; in Part II, we messed with your handlebars; in Part III, we reflectorized your machine; in Part IV, we prepped you for flats; in Part V, we praised electrical tape; and in Part VI, we recommended kinesiology tape for sore knees; and in Part VII, we raised your aerobars.
Today, we’re making a fashion statement: NEVER WEAR BLACK JERSEYS. Read more.
Garmin Rally RS200 and XC200 Power Pedals – First Look
By Sheri Rosenbaum
Garmin launched their Rally Power Pedals in late March of this year, replacing their Vector 3 model. The Rally intrigued me because Garmin touted how easy it is to swap from bike to bike and swap pedals to accommodate different cleats by moving the spindle from one set of pedals to the next. I like the premise of going from the SPD-SL 3-bold cleat (RS200) on my road bike to an SPD 2-bolt cleat (XC200) on my gravel ride. Read more.
Mind Training for the Tour
By Martin Sigrist
In late 2005, after years of trying and failing, I finally managed to get my weight down to what doctor’s would consider not unhealthy. I’d lost over 40 pounds of fat, around a fifth of my bodyweight, mainly by buying a recliner exercise bike and spending a couple of hours a day on it watching boxed sets (including all seasons of “24” which I found provided the perfect amount of relatively mindless excitement to keep me going. Highly recommended.). Read more.
Anti-Aging Update on Exercise and Longevity
By Coach John Hughes
Several weeks ago I wrote a column on Anti-Aging: Research on Longevity. I just read about a new large scale study on the effects of sitting too much.
Many of us spend most of our time sitting down. Other than doing a few chores I’ve been sitting all morning. As we head into winter and ride less, we probably sit more. Read more.
Alex Dowsett Record Attempt
By Rick Schultz
Analysis of Alex Dowsett 11/03/2021 Hour Record attempt. Alex fell short of Victor Campenaerts’ hour record by 534 meters (1,752 ft). Alex rode 54.555 km (33.8989 miles) in one hour while Victor (setting the world record in April of 2019) rode 55.089 km (34.2307 miles) in one hour. Read more.
A Guide to Cyclocross for Roadies
By Darren Cope
By now you’ve most certainly heard of it. You have maybe even seen it, and some of you probably have friends who do it. What is it? Cyclocross of course! It’s also the fastest growing segment of the sport of cycling, and a whole lot of fun! If you’ve come this far, hopefully you’re prepared to learn a bit more about what cyclocross is, how it can benefit you as a roadie, and what to expect when you start to race. Read more.
Anti-Aging E-Book: 12 Ways You Can Slow the Aging Process
Anti-Aging: 12 Ways You Can Slow the Aging Process, by Coach John Hughes, explains the physiology of aging and how to assess your current fitness. It includes exercise programs for cardiovascular health and endurance, training with intensity, resistance training, getting more flexible, improving your balance and slowing bone loss. It includes a dozen stories about their personal experiences by riders ages 54 to 82.
Question of the Week
Other Cool Stuff to Read
Canadian Cycling: Watch how much faster a WorldTour rider is than a regular cyclist
VeloNews: The bike that won the first Dirty Kanza in 2006
Road.cc: Guy steals bike with an angle grinder in public, no one cares or stops him