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Intelligent Cycling Training

Cycling Resources
Updated 4/10/2014

Success cycling on a century or other bike ride involves:

Hughes cycling training coaching Physical Training
Hughes cycling training coaching Healthy Nutrition
Hughes cycling training coaching Proper Equipment
Hughes cycling training coaching Mental Preparation


This collection of articles on these topics will help you achieve success in your cycling ride(s). I’m building the library so check back frequently.

New   Safety—John Hughes, Almost all accidents are preventable—Here’s how.

New   Endurance Training and Nutrition—10-20% off bundles of eArticles.

  1. Endurance Training and Riding—3-articles
  2. Cycling in the Heat—2-articles
  3. Cycling Past 50—3-articles

New   Spring Training—John Hughes, How to structure your training to build endurance and cruising speed for a summer of cycling.

New   Spring Training Podcast—John Hughes, Podcast with George Thomas on training for spring.

General

Cycling in the Hot Weather—Tips on how to ride both when the weather is hot and when you’re hot from riding hard in mild conditions.

First Ultra—John Hughes, A three-part article on how to train for cycling more than 100 miles.

  1. First Ultra, Training For—John Hughes, Training for endurance to ride more than 100 miles.
  2. First Ultra, Nutrition For—John Hughes, Day to day nutrition during training and on long bike rides.
  3. First Ultra, Finishing the Ride—John Hughes, Preparing before and tactics during the bike ride.

Older Cyclists, Training For—John Hughes, Training for older cyclists (age 50+) using Elizabeth Wicks as an example. Wicks is training in 2013 to break her age 65-69 record in Calvin’s Challenge 12-hour race.

Preparing for a Century The Six Success Factors—John Hughes, PDF of the talk on preparing for and riding a century or 200K at the Denver REI on June 19, 2012.

Mastering and Finishing Endurance Bicycle Rides—John Hughes, Final preparations for a bicycle ride of 100 km or longer and how to manage the ride to a successful finish.

Stop Cycling’s Showstoppers—John Hughes, Cycling showstoppers can largely be eliminated on a century or brevet by learning how to prepare for bike rides and how to deal with cycling problems on the road.

Physical Training

Training for Endurance Podcast—John Hughes, Podcast with George Thomas on training for cycling endurance.

Training for Brevets, John Hughes, a two-part article

  1. Base Endurance Training—for brevets from 200K to 600K.
  2. Building Power and Peaking—for 1000K and 1200K brevets.

Healthy Cycling Past 50—John Hughes, Cycling and other training for a longer, healthier and happier life.

Optimal Recovery for Improved Performance—John Hughes, How to recover fully to ride your best.

Intensity, How to Incorporate—John Hughes, The best training is to vary the intensity while cycling from very easy endurance rides to fast, hard rides.

Effective Cycling Training, RMCC 2012 Varying the Intensity—John Hughes, PDF of the talk delivered at Rocky Mountain Cycling Club seminar on training for and riding a century or 200K at the Denver Flagship REI March 7, 2012.

Strength Training for Century, Brevet and Endurance Cyclists—John Hughes, A two-part article with exercises to develop leg strength, improve muscle balance, strengthen connective tissues, improve upper body endurance and develop core strength.

  1. Basic Strength Training—Overview of strength training for cyclists and basic exercises without any equipment for the early season
  2. Advanced Strength Training—More advanced exercises to continue building strength.

Benefits from Base Training—John Hughes, Why and how to train at an easy endurance pace.

Event Selection—John Hughes, How to select and prioritize centuries, brevets, double centuries and other rides.

Core Strength Training—John Hughes, Illustrations of core strength exercises. A strong core provides a stable platform to anchor the leg muscles, increasing power, and supports the upper body, reducing upper body fatigue.

  1. Basic Core Strength Training—Basic exercises to learn movement patterns and develop core strength without any equipment.
  2. Advanced Core Strength Training—Advanced exercises using a Stryofoam roller and an exercise ball to develop core strength.

Stretching—John Hughes, Illustrations of seven key stretches, especially those for muscles prone to cramping, plus other beneficial stretches.

Effective Cycling Training, China 2011 Varying the Intensity—John Hughes, PDF of the talk delivered at the 2011 International Conference on Cycling and Health in Shanghai and at three other universities.

Cramping, how to prevent and treat—John Hughes, What to do before and during a ride to prevent cramps and how to break and flush one if it strikes you.

Peaking for Endurance Cycling Events—John Hughes, Effective training is the least amount of riding wnecessary to result in continuing improvement.

Beyond the Century, How to Train—John Hughes, Training for and riding brevets from 200 km to 1200 km and longer.

Brevet(s) & Double Century(s), John Hughes, a two-part article:

  1. Brevet & Double Century—Basic training for a brevet and double century.
  2. Fast Brevet & Double Century—How to train for a fast brevet or fast double century.

Effective Training Rides, Warren McNaughton & John Hughes, a two-part article:

  1. Set Specifc Objectives—How to set training objectives before key bicycle rides, listen to your body while cycling and document what you learn.
  2. Sample Training Objectives—For cycling a brevet series.

Massage for Cycling—John Hughes, How to do self-massage for recovery from cycling.

Older Riders, Training For—John Hughes, Training for older bicycle riders (age 50+) using Peter Lekisch as an example. Lekisch was the first 60+ cyclist to finish the solo Race Across AMerica.

Recovery: A two-part article:

  1. Nutrition—Ed Burke, Ph.D. & John Hughes, Theory and practice applied to cycling including training, long rides and multi-day events.
  2. Non-Nutrition—Massage, stretching, applying heat and ice and other techniques for recovery from cycling.

Healthy Nutrition

13 Nutrition Tips for a Century and Brevet—John Hughes, What to eat before, during and after for your best century or brevet.

12 Hydration Myths—John Hughes, Facts about hydration, dehydration and electrolytes.

Nutrition, Both On & Off the Bike—John Hughes, Podcast with George Thomas on healthy nutrition for training and performance.

Ultra Nutrition, For a Ride Over 100 Miles—John Hughes, Day to day nutrition to support good training and on the bike nutrition for good performance.

Winter Nutrition, —John Hughes, Meeting energy and hydration needs in cold weather.

Eating & Drinking Like the Pros—John Hughes, How to Make Your Own Sports Food & Drink—Nutritional insight from pro cycling teams.

Nutrition Mantras for Endurance—John Hughes, No matter how hard you train if you don’t fuel properly, finishing a long ride will be difficult. Follow these mantras for nutrition for endurance cycling.

Eating for 100 km and Beyond—John Hughes, What to eat before, during and after a cycling event.

Eating for Events—Susan Barr, Ph.D., RDN & John Hughes, How to estimate your energy requirements and eat on every 24-hours for cycling events.

Experiment of One—John Hughes with commentary by Susan Barr, Ph.D., RDN, Personal example of solving nutrition problems while cycling.

Calorie Estimator—Download spreadsheet to calculate total calories burned while cycling based on distance, average speed, total climbing and rider weight.

Proper Equipment

Clothing for Winter—John Hughes, how to stay warm while cycling in the cold.

Equipment review by ultracycling legend Ken Bonner. Bonner rides about 18,000 miles (30,000 km) per year, mostly on roads in the wet Pacific Northwest of the U.S. and the West Coast of Canada.

Bike Fit—John Hughes, How Andy Pruitt at the Boulder Center for Sports Medicine assesses cyclists and sets up their bicycles.

Choosing a Long Distance Bicycle—Lon Haldeman

Testing Equipment for Long Rides—Warren McNaughton & John Hughes, How to test and perfect cycling equipment and clothing before the season.

Points of Contact—John Hughes, Advice on avoiding discomfort on the butt, hands and feet while cycling.

  1. Part 1
  2. Part 2

Randonneuring Bike—Jan Heine, What makes a good randonneuring bicycle.

Equipment for 1200 km—Mark Vande Kamp, Jan Heine & Alex Wetmore, A survey of cycling equipment in PBP 2007. Which types of bicycles were faster? Which had the highest DNF rate?

Generator Lights—Jan Heine & Andreas Oehler, Testing the efficiency of generator hubs for bicycles.

Mental Preparation

Sports Psychology Training for Cyclists—John Hughes, Even though we may plateau physically through learning mental techniques we can continue to improve our performance.

Not Fun?—John Hughes, What do to when a bicycle ride stops being fun.

Mental Training Techniques, John Hughes, A five-part article:

  1. Calming the Emotions—How to breath and relax before and during bicycle rides.
  2. Gathering Energy—How to ride in the moment and feel energized.
  3. Managing Pain—How to use breathing to ride through painful moments while cycling.
  4. Creating a Positive Attitude—How to use thoughts and images to improve performance while cycling.
  5. Visualizing an Event—How to preview the physical and emotional sides of a bicycle ride.