CyclingTraining – Crashing on a bike.mp4 – YouTube

A youth spent in gymnastics and wrestling means my first response to a fall is the tuck and roll. It has saved me from serious injury in each of the falls I have experienced over the last decade. I no longer have anything like the flexibility I once had. Fortuneately the tuck and roll doesn’t require flexibility–Corrie

CyclingTraining – Crashing on a bike.mp4 – YouTube.

Bean Nutrition and Health Benifits for Cyclists | Bicycling Magazine

Beans!–Corrie

If we had to pick a fuel champion for cyclists, beans would be the clear winner. Not only are they versatile, tasty, and easy on the wallet, says sports nutritionist Cynthia Sass, MPH, RD, “they provide protein, fiber, minerals, antioxidants, and slow-burning carbs.” In fact, few foods cram so many ride-fueling nutrients into so few calories. Here are five ways beans will improve your riding. —Kelly Bastone

via Bean Nutrition and Health Benifits for Cyclists | Bicycling Magazine.

Training–tech or perceived exertion?

Paul has gotten into cycling in a big way and is still a long way from knowing what he can do on a  ride. Heart Rate monitors area  popular training tool, but I like what Matheny says about “perceived exertion.” If you are competitive cyclist training for a race,  use the tech, but otherweise stay with perceived exertion and alternate hard and easy days.–corrie

True confession: all these heart rate formulas confuse me, too. If there were a “perfect” range for training and recovery rides, it seems like the experts would agree. In fact, no such ideal heart rate exists. That’s because heart rate for a given power output varies from day to day depending on your state of hydration, mental condition, whether you’re overtrained or fresh, and environmental conditions such as heat and humidity.

via Issue No. 540: 3-Step Brake Tune-Up | Road Bike Rider.

Bicycling Really Did Save My Life | Easy As Riding A Bike

Health is a good reason to ride. It just isn’t enough. You’ve got to ove riding. And, as the writer learned, riding isn’t enough on the health front either. Darn!–Corrie

 

When I arrived at the emergency room, my coronary arteries were blocked in three places.  I had both a 90% and 100% blockage in the LMCA – the “widow maker” artery – and a 90% blockage in the circumflex artery.  It took three angioplasties during two separate procedures to clear the blocked arteries and three stents to keep them reopened.

via Bicycling Really Did Save My Life | Easy As Riding A Bike.

Sunscreen Primer

We spent so much time last spring hoping the sun would finally come out, we may have forgotten how dangerous our extended time in the sun can be.–corrie

Sunscreen works in one of two ways: It either blends into the skin and absorbs UVA and UVB rays (more on those below), or it sits on top of the skin and reflects damaging rays.

The types that blend into the skin use chemical blockers such as avobenzone and Mexoryl, which can degrade in the heat and through sweat. They must be reapplied regularly if you’re exposed for an extended period of time.

via Issue No. 536: Handling the Heat: Reader Suggestions | Road Bike Rider.

Are You Wearing Arm Coolers Yet? | Bike Noob

I’m seeing lots of what look to be white arm warmers. They are arm-coolers, if you remember to wet them. Really they are meant to protect you from ultraviolet rays from long ours on the bike. –Corrie

 

It’s mid-summer in Central Texas (and everywhere else in the Northern Hemisphere) and that means blistering sun and hot, hot temperatures. Most of us grit our teeth, make sure we have ice in our water bottles, and slather on the sunscreen before heading out on a ride. But this year, some riders are showing up with another arrow in their anti-heat quiver: arm coolers.

via Are You Wearing Arm Coolers Yet? | Bike Noob.

It Takes More Than Water | Bike Noob

I’m guilty of not drinking enough. I often do my daily 30 mile ride with only one bottle and hardly touch that. On a long ride, I like two. I’ll put water in one and fill the other with Gatorade or the like. If you are underhydrated you will feel the bonk just like being undernoourished. I have never need to resort to salt-tablets, but cramping is another signal you are not replenishing fluids–fluids with electrolytes. –Corrie

 

Summer temperatures are here in Texas now. Austin got its first 100-degree day (38C) this week, although thankfully, we’re way behind last year’s ridiculous 90 days of 100 degrees or more.

via It Takes More Than Water | Bike Noob.

Training for Speed and Endurance

I like to say I don’t trai. I just ride. And that’s pretty much the truth, but I do ride often and for long distances. While I don’t go in for hill repeats, and other interval work, I do like to vary the pace from day to day and even within the ride. –Corrie

So, endurance isn’t only about how long you can ride. It’s how fast you can ride, too. How many cyclists have you heard bemoan their century time and chalk it up to poor endurance when the actual problem was their speed?

via Issue No. 530: A Roadie’s Story – Riding Paris-Roubaix | Road Bike Rider.

Weight loss and Water

I’ve lost a lot of weight this year. Trying to keep it off is actually more difficult as my mileage increases. Yes, when I ride centuries and can eat pretty much anything I want, but the trick is to ignore that cnetury-appetite in the days following a long ride.

And I’ve definnite;u seem tjos water retention problem. For me, though, the extra weight either goes away quickly or I may not see the difference in weight after the ride. That’s better than seeing a drop–If you see that drop, you are not eating and drinking correctly. You should finish at about the same weight you started.–Corrie

 

You rode 170 miles in 2 days at an average speed around 15 mph. You ate and drank just enough. You were excited about the opportunity to do consecutive long rides because you want to lose 10 pounds and certainly 170 miles would incinerate plenty of body fat.

via Issue No. 530: A Roadie’s Story – Riding Paris-Roubaix | Road Bike Rider.

Top Tips For Sunscreen and Sunblock for Cyclists | BicycleSpokesman.com

Reapply after 1-2 hours of sweating? Nope, I’m afraid I haven’t been doing it that often. Generally only before I go out and maybe a bit again after lunch.

 

As a cyclist, you likely spend lots of time in the sun.  Here are some tips to make sure that you get the most protection from the sun.

via Top Tips For Sunscreen and Sunblock for Cyclists | BicycleSpokesman.com.

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