 "If your arms are cold, cover your legs."
As I rode around on a chilly fall day, I was filled with extra motivation and joy with how many cyclists were out and about. One pattern I began to see, however, was long sleeves on top and bare legs on the bottom for many of the riders. I get it. It feels invigorating, and it looks "pro." And your legs don't "feel" cold. (Check out the article below for the WHY.) However, what I did notice as my ride progressed throughout the morning, was the local top performers, some of which are former pros, all had their legs covered along with their arms. No, they're not "soft", that's for certain. There are many reasons why those incredibly successful and strong women and and men have been doing our wonderful sport for so long, one of which is taking steps to ensure that longevity. One of my goals as a coach and lover of all things bike, is to help make sure people can ride bikes for as long as they live. It's a great sport for LIFE, but there are some precautionary measures that need to be considered to keep us all rolling. A joint in our bodies that potentially takes a toll from riding a bike is our knees. There are steps we can take to help keep our knees healthy and functioning well starting with a proper bike fit and avoiding large increases in volume and/or intensity. But protection from the environment is important as well. As the temps drop, we also need to consider protecting our knees. Not only our knees, but all of the hard working muscles in our legs. I've long been a proponent of keeping knees and legs covered, but this podcast from Fasttalk really gets into the "why" and how damaging that pushing our muscles and joints in the cold can be. Cold, Bare Legs Make You Dumb, Not Tough https://www.fasttalklabs.com/fast-talk/cold-bare-legs-make-you-dumb-not-tough/ The title is perhaps a bit harsh, but really drives the point home. Although it looks "cool" to wear a long sleeved jersey and shorts, it's just not a good idea. And I fully agree that just knee or leg warmers with a short sleeved jersey is not particularly stylish. In that case, just cover your arms and legs. If it will be warming up during the course of your ride, you can always stop and take the warmers off and stash them in your pocket. My own personal rule is 65 degrees or below, my knees and legs are covered. Do what makes you feel good, but keep in mind the words of Coach Connor that if you're overdressed you're maybe uncomfortable, but if you're underdressed, you're doing damage. Who wants to do damage? So get yourself a set of leg warmers and maybe some knee warmers and keep your legs happy. What's your take on covering your legs? Post a comment or question below. Ride on and enjoy these great early Fall days! Cheers, Coach Brian
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 I was first introduced to Andy Blow and Precision Hydration many years ago, but I really got to know their philosophy and science in 2020. When the pandemic hit, I took the opportunity to get as much sports science and coaching education that I could. One of the certificates I earned was through Precision Hydration and TrainingPeaks. While this field continues to evolve, the basic tenants of Precision Hydration, which are grounded in science, practice, and good sense, have stood up to the test of time.
Here’s great listen about hydration, sodium, and cramping: https://extramilest.com/blog/extramilest-show-43-andy-blow/ Despite it being a running focused podcast, the principles can certainly be applied to cycling and other endurance sports. I’d love to hear your thoughts, questions, and general musings! Cheers, Coach Brian  It's fairly appropriate that as I type this there's a solar eclipse going on and viewing parties all over the north east. I hope the disposable glasses truly do their job, and this certainly speaks to the power of the Sun. We'd perish pretty quickly without it, but like so many things, too much can be detrimental. Maybe extremely detrimental.
It's almost impossible to be a part of the cycling multi-verse and not have heard the term "marginal gains." This term was made popular in 2015 by the commentators of many big bike races, most notably Le Tour de France, as they discussed Team Sky's approach of making sure every detail was taken care of. According to CNBC, "Sir Dave Brailsford, former performance director of British Cycling, revolutionized the sport using the theory of marginal gains.... As this thinking became a culture and a philosophy shared by all members of Brailsford’s team, they kept searching for any and every area where they could make tiny improvements. Their goal was a marginal or 1% gain in every aspect of their training and environment. Individually, each incremental change may have seemed unnecessary or random, but collectively, they helped create a powerhouse with a level of success that became the envy of the cycling world." Well, this post is certainly about something relatively easy and "small" that we all can do, but its impact might not be so marginal. I'm referring to making sure that, as we head out for 30 minute quick ride or an all day adventure, we put on that sunscreen and/or protective layers. On a very surface (no pun intended) level, getting sun burnt just hurts. It's uncomfortable, can make sleeping tough, and generally make you feel more tired than you are. From a performance standpoint, if your body is using significant resources to repair damaged skin, and then those resources are not available to repair your body from the effects of training. Sun burn is a form of inflammation, something we typically want to minimize. Continuing along the lines of performance, if the burn is uncomfortable enough to disrupt sleep, you have now robbed your body of that most crucial time of repair and adaptations. The poor sleep can also negatively impact your next training session, and the snowball effect continues. But the most important consideration is the long term damage that sun burn does to our skin, which can lead to much more serious implications down the road. From the MD Anderson Cancer Center: "How your skin changes during a sunburn When ultraviolet radiation from the sun reaches the skin, it damages the skin cells and causes mutations in their DNA. “Our bodies have a lot of amazing mechanisms to prevent and even correct these mutations,” George says. “But if the skin cells get more UV exposure than they can handle, the damage may be beyond repair, and the cells die off. Blood vessels dilate to increase blood flow and bring immune cells to the skin to help clean up the mess. All this causes the redness, swelling and inflammation we associate with a sunburn.” The sunburn will eventually heal, but some of the surviving cells will have mutations that escape repair. These cells could eventually become cancerous. Can you reverse sun damage? Some beauty products claim they can reverse sun damage or even stimulate cell repair. But no research has shown that any topical skin care product or lotion can reverse sun damage. “There’s no simple way to undo sun damage yet,” George says. “But there are lots of simple ways to prevent it by being sun-safe and avoiding sunburns.”" So that's the key right there: prevention. I am much more careful now than I was in the past, using both chemical and mechanical forms of sun protection. I got these arm skins (arm coolers) from Champion Systems pictured to the left a couple of summers ago and love them for their speed and effectiveness. Speed? Yes, much faster than applying sunscreen to my arms for a sunny jaunt on my bike. Are they hot? No, I'm not going to say they're "cool", but up to mid 80's they don't bother me too much. There's lighter options and colors out there, too. They make them for your knees and full legs, too. Do watch with your kit. Some jerseys these days are almost see-through and don't provide much of a Ultraviolet Protection Factor (UPF). In addition to my clothing, I hit the sunscreen religiously now. Most on the time I use the goopy zinc based stuff, but I figure if I'm going for it, I probably should use something healthy and decent. For those super long days out in the sun, I'll even throw a small tube or stick in my pocket and re-apply. I know, I know. It's just one more thing as you're trying to get out the door for your 60 minute lunch ride or squeezing in 75 minutes before that next client meeting. But the 5 minutes you take to protect your skin, can turn into hours and hours saved by not having to go to the dermatologist. And that of course can transition from an inconvenience to a serious problem very quickly. Here are some good articles with sunscreen options, how and when to apply, as well as more information and tips: https://www.bicycling.com/bikes-gear/g20005485/the-best-sunscreens-for-cyclists/#:~:text=Goldman%20suggests%20applying%20sunscreen%20to,a%20long%20period%20of%20time https://www.skincancer.org/blog/cycling-and-sun-protection/ https://www.theproscloset.com/blogs/news/cycling-sunscreen-and-sun-sleeves And this podcast really only touches on the issue, but if you've been in the mountain bike world for a while like I have, it might really hit home with you, too. Travis Brown was one of the mountain bike superstars from the 90's into 2000's, and to hear him talk about his scare with cancer was very, very real: Colby Pearce on Fasttalk So let's all take care of our largest organ so we can keep riding our bikes and enjoying other out of door activities for the rest of our lives. As a coach, I want to foster life-long cyclists so let's all stay healthy. There are so many options now with sprays, creams, sticks, etc. that we really don't have an excuse. Do it for yourself, do it for your loved ones, and, at the very least, do it for performance. Cheers, Coach Brian  I wrote a post a couple of months ago (Free Speed!) about reconnecting with Dr. Matt Miller, a longtime friend and fellow mountain bike racer.
From his site, www.mtbphd.com : “Dr Matt Miller is a sports scientist and entrepreneur focused on MTB rider performance. He was the first to publish findings on using FTP to predict MTB race performance and pioneered braking analysis on the trails. Matt is the Inventor and Founder of BrakeAce, the world's first brake sensor and analysis app. BrakeAce was successfully funded on Kickstarter in August 2021. He has coached gravity and endurance MTB racers 1-on-1, including riders earning multiple USA National Championships and top-10 overall finishes in the Enduro World Series. He continues to consult for major brands in the industry and publish educational science content for mountain bikers.” Matt lived in Pennsylvania when I met him and we raced many of the same regional and national events. He was always so much fun to be around and once he aged up, a great competitor to race against. Most of the time I only saw the back of his jersey, though. Now he lives in New Zealand, with some of the best trails in the world right down the street from his house in Rotorua. Riding destination for sure! I was honored to be invited as a guest on his podcast, Demystifying MTB, with the two of us getting into a great discussion about The Top Three Mountain Bike Training Tips. Within in the episode I presented my three best tips which include some workouts to help you get faster on the trail. Dr. Matt and I share many training philosophies and it was really fun talking about some great training ideas and the why behind them, with an occasional trip down memory lane. Here’s a link to the YouTube version: https://youtu.be/SdS5ReLSRC4 But if you’re more of an audio only type of person, here’s a link to the podcast on Matt’s site: https://www.brakeace.com/podcast/episode/2859ee5a/top-3-tips-for-mtb-training I’ve been on a few podcasts before but this was the first mountain bike specific one. If you have any suggestions, comments, feedback, or the like, please shoot me an e-mail or leave a comment here. Also, please pass on the links to anyone that you think may be interested, as well as to folks who would want to learn more about BrakeAce, the world’s first brake power meter. The first round of orders have been shipped and Dr. Matt is currently taking pre-orders, so don’t delay! Order here: https://www.brakeace.com/shop What’s YOUR best mountain bike training tip? Post this up or any questions or comments below. Until next time, keep working on that aerobic engine. Your mountain bike will thank you. Cheers, Coach Brian  Happy Pi Day! Yeah, I'm a math nerd at heart. Despite the bitterly cold temperatures, 30 mph wind gusts, and sideways snow here in the North East, spring is right around the corner. We've sprung the clocks forward and have that extra daylight in evening, just begging us to get off of our trainers and out on the road and trail. Let's go get that fresh air! Many of us are fully conditioned to the cold weather at this point of the winter, and even a 60 degree day feels pretty darn warm. Unfortunately, as liberating as shorts may feel, our legs can actually take on damage if we ask them to work exposed to the cold temps. In an effort to keep you riding strong and healthy, I bring you my PSA of: "If your arms are cold, cover your legs." Turns out, we have a lower density nerve receptors in our legs compared to our arms, and that's why our arms can feel cold but our legs feel fine. Source: https://journals.physiology.org/doi/full/10.1152/jn.00313.2020 And I know...it looks "pro" to have a long sleeved jersey with bare legs but it looks like you're a complete "noob" if you have leg warms with a short sleeved jersey. Bonus tip: Just wear a long sleeved jersey AND leg warmers and you'll be fine. I've seen it time and time again. As I go our for a ride in these transition seasons, the veteran, accomplished cyclists will almost ALL have their legs covered. On the flip side, the weekend warrior is out there with bare legs. I've seen it as far as ear covers and bare legs, or even winter shoe covers and bare legs! Another example that is forever etched in my memory was an early season training race. It's a Tuesday night, probably right around 60 degrees, and we're all rolling around with bare legs and a jacket warming-up. In rolls this legit pro with a jacket a leg warmers on. "Surely this guy must be soft." Nope. He was just smart. He proceeded to lay down the smack on us all and for many seasons to follow. I would imagine the philosophy of really taking care of his body and not making things harder than they need to be was a pillar of all of his training. Below is my post from last fall as well as a link to a great podcast. If you're not sold on protecting your body, check it out! --------------------------------------------------------------------------------------------------------------------------- One of my goals as a coach and lover of all things bike, is to help make sure people can ride bikes for as long as they live. It's a great sport for longevity, but there are some precautionary measures that need to be considered to keep us all rolling. A joint in our bodies that potentially takes a toll from riding a bike is our knees. There are steps we can take to help keep our knees healthy and functioning well starting with a proper bike fit and avoiding large increases in volume and/or intensity. But protection from the environment is important as well. As the temps drop, we also need to consider protecting our knees. Not only our knees, but all of the hard working muscles in our legs. I've long been a proponent of keeping knees and legs covered, but this podcast from Fasttalk really gets into the "why" and how damaging that pushing our muscles and joints in the cold can be. Cold, Bare Legs Make You Dumb, Not Tough https://www.fasttalklabs.com/fast-talk/cold-bare-legs-make-you-dumb-not-tough/ The title is perhaps a bit harsh, but really drives the point home. Although it looks "cool" to wear a long sleeved jersey and shorts, it's just not a good idea. And I fully agree that just knee or leg warmers with a short sleeved jersey is not particularly stylish. In that case, just cover your arms and legs. If it will be warming up during the course of your ride, you can always stop and take the warmers off and stash them in your pocket. My own personal rule is 65 degrees or below, my knees and legs are covered. Do what makes you feel good, but keep in mind the words of Coach Connor that if you're overdressed you're maybe uncomfortable, but if you're underdressed, you're doing damage. Who wants to do damage? So get yourself a set of leg warmers and maybe some knee warmers and keep your legs happy. What's your take on covering your legs? Post a comment or question below. Ride on and enjoy these great early Fall days! Cheers, Coach Brian Thanks for the insight Brian. I remember the roadies from way back when suggesting to keep the knees covered in 60 degrees and less. Never thought too much of the reasoning behind it. Do you think the same applies to us mountain bikers? Slower speeds in the woods, lack of wind,etc Thanks for reading and for the question, Jack! by Dr. Matt Miller (a.k.a. MTB PHD)  Yeah, right…”Free Speed.” Believe it or not, it’s out there for the taking and this is not an infomercial. Any endurance athlete obviously has to have the physical capabilities and engine to perform their sport. But there are ways to get faster without improving our fitness. In a very skill dependent sport such as off-road cycling (mountain bike, cyclocross, and even gravel to some extent), this is even more evident. One of the most important skills in these disciplines is effectively applying (or not) your brakes, but can we measure something like this? Thanks to Dr. Matt and his amazing team, now we can! I’ve known Dr. Matt Miller for over 20 years now. Dr. Matt and I were at many of the same races back when he lived in Pennsylvania and I got to know him well through my junior teammates. Personally, Matt is super fun to be around, an excellent cyclist, and overall a great guy. And now, he is literally the MTB PhD. Dr. Matt has a master’s degree in exercise science and earned a PhD with a focus on mountain bike descending. So in addition to all of his great personal qualities, you can add super smart and experienced to the list. He now resides in New Zealand with trails right outside of his door. Perfect testing grounds for his amazing creation.  24 Hours of Allamuchy 2004 Matt and I were both on winning teams that year. Matt and his teammate took the two-person division, and I was on the winning Men's Elite 4 Person Team. Good times  Besides Matt’s extensive knowledge, research, and application of exercise science, he has also invented the world’s first brake power meter. Sound awesome? It is! It was recently showcased here on Pink Bike: Brake Ace on Pink Bike https://www.pinkbike.com/news/hq-tour-brakeace-worlds-first-brake-power-sensor-app-combo.html Brake Ace will now allow coaches and riders to actually quantify their braking and how it impacts their riding, both positively and negatively.  That which can be measured can be improved.
Along with this amazing device, Matt and his all-star team developed an app to collect and make sense of the data while providing actionable steps for improvement. The app delivers many meaningful metrics, but also breaks it down with your “flow score” and provides three “key opportunities” where you can find the greatest gains. For each key opportunity you improve, it will find another. To pull it all together, Dr. Matt also wrote a companion book that we can all learn from even without a Brake Ace. However, after reading the book, you will quite likely contact Dr. Matt to order your Brake Ace. The name of the book is, you guessed it, Free Speed. Matt and I had a great video chat a month ago, and right after the call I went straight to his site and got the book. It was written really well and an easy and engaging read. While reading it, there were many times I felt like I was actually having a conversation with Dr. Matt. He broke it down to a language that is easily understandable. I might be at a slight advantage having been a math teacher for 20+ years and with extensive education in the cycling and coaching world, but he delivers it without getting too techy. However, the science is there if you have an interest in diving in deeper. While the book thoroughly describes how Brake Ace and its app can be used to help make you faster, there are also concepts and drills that can be practiced without a Brake Ace. My question really would be, “why practice this without a Brake Ace?” Here’s a link to his book on his Brake Ace site: Free Speed https://www.brakeace.com/product-page/free-speed-the-brakeace-book And on Amazon: Amazon Free Speed https://www.amazon.com/Free-Speed-Guide-Finding-Brake/dp/B0BPGMSSHB I also encourage you to check out his two podcasts: Demystifying MTB https://www.brakeace.com/podcast These are mountain bike centric, but certainly some of the episodes could be applied to other off-road disciplines. Dr. Matt’s is joined by Rohan Martin, a.k.a. The Sweaty Techie, who has an amazing resume of decades in the technical world of ANT+, Bluetooth, wearables, and more. And now Brake Ace. He also rips it up on the mountain bike. The Performance Advantage Podcast https://www.performanceadvantagepodcast.com/podcast This one is presented from more of a training and science standpoint brought to us by Dr. Matt and his co-host, Dr. Will O’Connor. Dr. O’Connor specializes in running endurance coaching and is an accomplished runner himself. I recommend this episode first to learn more about Brake Ace: Five Ways to Get Faster Without Getting Fitter https://www.performanceadvantagepodcast.com/podcast/episode/30da38a6/99-or-5-ways-to-get-faster-without-getting-fitter Brake Ace is a smart investment for all of us that want to get faster. Yes, you should train with consistency. Yes, you should build your endurance engine. Yes, you should hire a coach. And yes, you should check out this amazing tool that can help you improve your riding. You can find more about Dr. Matt at: MTB PHD : https://www.mtbphd.com/ and let him know I sent you there. Find your flow! Coach Brian A Simple Tip to Keep Your Feet Warm “Once my hands and feet go, it’s all over,” said every other athlete that I’ve worked with and lives in a place that gets a “cold” winter. Here’s a little hack to keep in mind, or to pass on to others and save your ride. I’ve been riding with winter mountain bike shoes since around 2000, and I highly recommend this as serious consideration your winter cycling footwear. Mine are particularly warm, have great grippy soles if I need to hike or warm up with a coffee, and I don’t have to struggle with booties/shoe covers. However, booties are the next best thing, in my opinion. I’ve logged thousands of miles with booties for sure. And booties with winter boots...single digits! I also have a whole drawer full of Seal Skinz socks (thanks, Seal Skinz!) that are primarily made to be waterproof, but that also makes them windproof and warm. Of course there’s the guidance that’s often given to make sure you keep your core warm, and this will help to keep your extremities in better shape. But what happens if you get out there and realize that you underestimated the “real feel?” Or your buddy shoes up with no cold protection for their feet and you want to make sure they both of you can still have a good ride? Or you’re traveling and don’t have your warm gear and want to head out on a rogue cold day? Here’s a nice little hack that you can use to help keep your feet warm on the cold and windy winter days. I used this once way back in the day, but have seen others clearly embracing this fix out on rides. It’s very simple: Put your socked feet inside of a plastic bag and then inside your shoe. You can cut off the excess on top or tuck into your tights or leg warmers if it’s long enough. This technique also has the extra bonus of keeping your feet dry (from the outside at least) from wet weather or puddles. You do need to be careful that if it’s raining or snowing that the precipitation or splashing can get up and over and into the bag. That is definitely something you’ll want to avoid. I even saw this as a roadside fix. I was out on a cold winter rides with my teammates, and one of them had undressed their feet. We were out in the middle of nowhere, at least 20 miles from any store. I remember he found two plastic shopping bags on the side of the road and created his emergency oversocks. It wasn’t attractive, but we rode for several more hours and he was not uncomfortable enough to have to head home. This article goes into a little more depth, but it’s not to complicated a concept: https://www.montaguebikes.com/folding-bikes-blog/2014/02/keep-your-feet-warm/ Have you ever done the plastic bag trick? What’s your best tip for keeping your feet warm? Post these answers and questions or comments below. Until next time, may your extremities never cut your ride short. Coach Brian I am laid up this winter but found great solace in my cheapo flat bar, flat pedal starter commuter hybrid in winter. I now use heated insoles from Amazon. I charge them via USB the night before, and if I leave it on the lowest level, I can easily get 4 hrs of warm feet. Before that, I used sandwich bags (fold-over, not zipped) and still carry some as backup sometimes. KEEP YOUR WATER BOTTLES FROM FREEZING ON YOUR COLD WINTER RIDES I can remember the first time I rode long enough in temps that my water bottle started freezing up. At first I didn’t believe it, but I unscrewed the top and sure enough, I had made my own personal slushie. It was a bit of a badge of courage, until I really needed a drink and then it was just annoying and keeping me from hydrating. I have to admit that I still get a kick out of riding in conditions to freeze bottles, I also take... a very easy step to make sure some of my water stays water. Very simply, I rotate bottles in and out of my back center pocket. If it’s super cold, I’ll make sure to have two outer layers with pockets and put my bottle in the pocket under the outer layer. This technique works amazingly well to keep your fluids fluid. One key is to make sure you start with one of your bottles in your pocket so it doesn’t even start freezing. Then, after 15-30 minutes, depending on how cold it is, rotate your bottle from your bike cage to your pocket and vice-versa. Keep this rotation going, drinking all the while, and you’ll be less likely to be chipping away the ice from the inside of the bottle in pursuit of some liquid satisfaction. By sticking to a timeline, you’re also possibly more likely to drink on these cold days were we don’t always feel like we need or want to drink, but its super important. Here’s a good read on the importance of staying hydrated in the winter: https://pezcyclingnews.com/toolbox/toolbox-winter-hydration-for-better-training/ What’s your best winter hydration tip? What do you do to keep your bottles freezing? Leave a comment or question below. May your water stay water! Coach Brian I got a pair of GCN thermoses that will accept hot liquids (or warm) and they are basically soup or coffee thermoses. Not cheap but they keep liquids at acceptable non solid/frozen temps long enough to outlast any ride and are designed to fit in bottle cages! Sounds like a worthy investment. Thanks, Alberto!  “I just rode my bike 4 hours last weekend, so of course I can go for 5 miles on my first run of the year”, said the cyclist who is then hobbling around for the next week.
Many cyclists look to add other activities into their weeks during the “off” season, and running is a very common sport to incorporate. Yes, we have the heart and lungs to complete almost any endurance exercise, but, without taking it slowly and considering past running experience, running can be painful or downright detrimental. However, if done right, it doesn’t need to be painful, but is it helpful? There are multiple layers of this question. One, is there a potential performance benefit for a cyclist that incorporates running into their training program? Two, could the benefit be through helping to make us healthier human beings and more versatile and durable, hence producing an indirect benefit to our primary sport? Three, is there a mental component that running will give us a break from riding and let our minds reset? Four, is it actually detrimental to our performance and/or overall health? There are not easy yes/no answers to each of these questions. I believe it’s important to us to use our muscles differently, especially during the winter months when there will be many hours where we’re locking into a stationary bike or trainer. Running isn’t the only way to accomplish (XC skiing, snow shoeing, hiking, etc.) this, but running is typically very accessible and most likely we all have some history of running, even if it dates back to our youth. First and foremost, I see running as a healthy human benefit, which can then secondarily improve our cycling through durability and injury prevention. This is especially true if you mix it up and do some trail running where the movement is even more dynamic and stresses (good stress) our muscles, connective tissue, and bones in even more dynamic ways. If you are considering incorporating running into your routine, it’s important to check your ego and start slow and short. Like really, really slow and really, really short. Cyclists are often used to rides of 2 or more hours, with some folks riding 6 or more hours regularly. We have the engine in our well developed heart and lungs, but we just don’t have the chassis in our muscles and joints. Make those first half dozen (or more) runs short, like 10-15 minute short depending on your history and how long it’s been since you last ran. Those first “runs” should probably also be more of a jog, and if you’re not an experienced runner, make them jog/walks. Jog for 30 seconds, walk for 60 seconds or some easy combination like that. Have patience. Progress slowly. You’re not looking to break any speed records here, but to just acclimate your body to the demands of running so you can actually then start to do some work. You do yourself no justice of heading out for your first run, banging out 10 miles, and then not being able to move for the next week. Or worse and actually injure yourself. Then, once you’re “used” to running and residual soreness does not appear, if it works in with your goals and objectives, you can slowly add some intensity into your routine. Science has shown that there can be real benefits, particularly in the area of VO2 Max work that running can stimulate better than cycling. If this is not part of your dial up or you’re prone to injury, then just keep it easy and use this to build your aerobic system while strengthening your body. Don’t rush into the intensity, especially if you’re coming off and long and hard cycling season. Running is typically more abusive that cycling, evidence in the number of “former runners” that I coach who came over to the light side due to running related injuries. However, running does not have to equate to injury with patience and proper equipment. Here’s a great podcast from the folks at Fasttalk that really gets into the meat of it all and lays out some actionable steps for starting, or re-starting a running component of your training: https://www.fasttalklabs.com/fast-talk/should-cyclists-run-and-should-runners-cycle-with-lauren-vallee/f So again, take your time, be OK with going slow and not far, and enjoy the slow roll. Who knows, maybe a multi-sport event is in your future for 2023. At the very least, you may find you’re a healthier and happier human being! Cheers, Coach Brian  I’m a fast drinker. I’ve always been. It’s not a great habit, and I learned recently that it may actually be detrimental to my performance. And while I’m actually better with not chugging while riding than off the bike, it’s important both during and outside of exercise.
I’ve often read that it’s better to sip water slowly throughout your ride than to take in large gulps or to chug, but I never really knew the reason why. Of course there’s the “sloshing” that some folks will experience in their stomachs with taking in two much liquid at one time during exercise. This is worse for runners than cyclists, but can still be a problem for cyclists. It can also upset your stomach or make you feel bloated if you drink too quickly. An underlying scientific reason to not drink large amounts quickly is that it can actually dehydrate you as it will activate the kidneys. According to, Coach Cindy Stonesmith ACSM HFS, “It’s important to sip throughout the day, because ingesting a large amount of fluid over a short time will over activate the kidneys leaving you more dehydrated.” As someone who’s spent hundreds of hours riding and racing on rough terrain, I fully recognize that sometimes you just have to drink quickly when you get a chance. An example would be a short dirt road section between challenging singletrack sections in a mountain bike race. On that smoother section, you need to get in what you can. But largely, it seems beneficial to sip your fluids while staying true to your hydration plan. If you’re targeting 30 ounces an hour, taking in 5-6 ounces over 6-5 sips through the course of the hour is quite likely more beneficial, and not detrimental, compared to slamming 15 ounces twice. Something to experiment with both on and off the bike. It might lead to more effective hydration, and, if nothing else, it could mean less trips to the little boys’ or girls’ room. Here are two great, quick reads that might shed some light on your hydration strategies and make it more effective. https://time.com/5646632/how-much-water-to-drink/ https://www.precisionhydration.com/performance-advice/hydration/how-much-should-i-drink/ Sip that drink! Coach Brian |
AuthorCoach B.L. is the head coach at BJL Coaching and an avid racer and cycling enthusiast himself. Categories
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