January 13, 2022
Anti-Aging: Core Strength in 1 Hour a Week
By Coach John Hughes
No matter how long and how hard you train on your bike, as the decades pass your aerobic capacity and muscular power will inevitably decline. You can slow the rate of decline as explained in my 106 page eBook Anti-Aging: 12 Ways You Can Slow the Aging Process.
Improving your strength – both generally and especially your core is one of the ways to slow – even reverse – your declining performance. Read more.
Is It Okay to Run Lower Than Recommended Pressures?
By Jim Langley
Before we tackle today’s Q & A, I want to make sure you are aware of reader Bruce H’s tip for a deep dive into chain lubricant testing and results.
While we covered a lot of ground in our chain care articles and comments the last couple of Tech Talks (thank you very much!), Bruce recommended two companies that are actually testing lubes, publishing results and selling their own and other favorite lubes. You can also buy chains they’ve fully prepared and optimized – pretty cool if you’re looking for every advantage. Read more.
What’s My RPM?
By Martin Sigrist
Takeaway: Your cadence is one of the most important factors in determining how fast and how far you can go on a bike. So it’s sensible to spend a little time experimenting and ensuring that your rpm is best for you in all the conditions in which you will ride. Read more.
Wahoo SYSTM App Review
By Sheri Rosenbaum
At the end of September, I wrote about Wahoo Fitness launching their new SYSTM app, and promised I’d update RBR readers after a few months of testing. Be sure to read my earlier article to understand the app’s functionality. Read more.
Overtraining, or Too Much Exercise
by Gabe Mirkin, M.D.
A regular exercise program can help to prevent disease and to prolong lives, but every serious exerciser learns sooner or later that exercising too much can cause injuries and health issues. A recent study from Austria reports that emotional symptoms can often be an early sign that a person is exercising too much: restlessness, mood changes, irritability, emotional instability, recurring states of fear, emerging indifference and reduced performance motivation. Read more.
Short Intervals Are Best
by Gabe Mirkin, M.D.
Interval training means that you alternate bursts of intense exercise with slow exercise until you feel tired. Short intervals are defined as lasting less than 30 seconds each, while long intervals usually last more than two minutes each. The most efficient, time-saving and health-benefiting way to exercise is to use short intervals. 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, includes chapters on how to meet the American College of Sports Medicine’s recommendations on aerobic, high intensity aerobic, strength training, weight-bearing exercises, balance and flexibility. He includes sample weeks and months for different types and amounts of exercise. He gives you plans to build up to 100 km and 100 mile rides, including a plan to increase over two years your annual riding from around 4,000 miles (6,500 km) to over 5,000 miles (8,000 km) a year. You can easily modify the plans for different annual amounts of riding. Hughes discusses the importance of recovery and how to gauge if you are getting enough recovery. Learn how to combine the different kinds of training into programs that balance training and recovery.
Question of the Week
Have you ever had problems with overtraining?
Cool Stuff to Read
Outside: 5 Insights from Training with a Continuous Glucose Monitor
Bike Rumor: Rubber tread SMART airless METL tire prototype is 50% lighter
VeloNews: A very elaborate Zwift setup with ice packs!
Cycling Weekly: Eight HIIT workouts for faster rides
Daily Mail: Harrison Ford, 79, likes to wear all black cycling clothing.
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