By Coach John Hughes Nutrition for gravel rides is similar to nutrition for other endurance rides, with these differences: Riding rough roads takes more energy per mile. One study on The Effect of Cycling-specific Vibrations on Neuromuscular Performance tested 30 trained cyclists. The study found “Oxygen consumption (+2.7%) and heart rate (+5%–7%) increased significantly … [Read more...] about Eating and Drinking on Gravel Rides
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An Effective and Low-Cost Homemade Sports Drink
By Coach John Hughes What’s the best sports drink for you? One you like and will drink! And also provides the calories you need. The American College of Sports Medicine (ACSM) recommends consuming 25 to 60 grams (1 to 2 ounces or 100 to 240 calories) of carbs per hour after the first hour of exercise. This is sufficient for several hours of exercise. Here’s the cost per … [Read more...] about An Effective and Low-Cost Homemade Sports Drink
Anti-Aging: Max Heart Rate – A Coach’s View
By Coach John Hughes When I started racing ultra-distance in the 1980s riders were just starting to use heart rate monitors. Now they’re ubiquitous. Healthline just published a review The 10 Best Heart Rate Monitor Watches of 2022. Some of the fancier so-called smart watches give you training zones based on your maximum heart rate. Walk into a gym and … [Read more...] about Anti-Aging: Max Heart Rate – A Coach’s View
Newsletter Issue No. 1021
June 16, 2022 Anti-Aging: I'm 50 Again! By Coach John Hughes I’m actually 73 but I feel like I’m 50 again! Sitting in my office I see my training journals going back to 1973 I feel morose about how much fitness I’ve lost due to aging. Read more. Should You Get an Ultrasonic Parts Cleaner? Jim’s Tech Talk By Jim Langley It’s been a fun week … [Read more...] about Newsletter Issue No. 1021
Ask the Coach: How Massage Helps
By Coach John Hughes In the Tour de France on Saturday the riders raced through the Alps in the rain. Phil Liggett pointed out that late into the night the soigneurs would be massaging the riders and the mechanics would be working late into the night to get everything ready for Sunday’s mountainous stage. An RBR reader asked about using a roller on his muscles, a form of … [Read more...] about Ask the Coach: How Massage Helps