Bike Noob

Because I'm Always Learning Something New

  • Home
  • About
  • Contact
  • Partners

Getting Back on the Bike: Road Cycling Tips for Older Cyclists

05.28.2024 by Scott Jangro // 1 Comment

Spring is here, though I’m no spring chicken! Getting older is filled with its own unique set of challenges, especially when it comes to staying active and healthy. As someone who recently decided to hop back on the bike after a few years off, I can tell you firsthand that it’s no easy feat. Throw in the fact that I’m cycling at an altitude of 6600 feet, and the difficulties compound even further. But with the right approach and mindset, it’s absolutely possible to overcome these obstacles and rediscover the joy of road cycling.

When I decided to get back into cycling, I was excited but also a bit apprehensive. It had been years since I last rode regularly, and I knew I was in for a challenge. The first few rides were rough. My legs felt like lead, my lungs were burning, and I struggled with balance and coordination. It was disheartening, to say the least. But I reminded myself that progress takes time, and each ride would get a little bit easier.

Living and cycling at 6600 feet above sea level adds another layer of complexity. The thinner air at higher altitudes means there’s less oxygen available, which makes every pedal stroke feel harder. I noticed that my heart rate was higher than usual, and I had to take more frequent breaks to catch my breath. Hydration also became crucial, as the dry air can lead to quicker dehydration.

Tips for Building Endurance and Stamina

  1. Start Slow and Steady: Don’t expect to ride long distances right away. Begin with shorter rides and gradually increase your distance and intensity. This approach helps build endurance without overexerting yourself.
  2. Incorporate Intervals: Adding interval training to your rides can improve your stamina. Try alternating between periods of high intensity and recovery. This method can help your body adapt to the demands of cycling at altitude.
  3. Stay Consistent: Consistency is key. Aim to ride regularly, even if it’s just for a short duration. The more you ride, the more your body will adjust and improve.

Managing Joint Pain and Muscle Soreness

As we age, joint pain and muscle soreness can become more prevalent. Here are some strategies that have helped me manage these issues:

  1. Proper Bike Fit: Ensuring your bike is properly fitted to your body can make a significant difference. Consider getting a professional bike fitting to adjust the saddle height, handlebar position, and other components.
  2. Warm-Up and Cool Down: Always start your rides with a proper warm-up to get your muscles ready and end with a cool-down to prevent stiffness and soreness. Warm-ups are not something I’ve ever really done as I never really felt any benefits. I tend to warm-up live, and just start out a bit slower rather than just go hard.
  3. Stretch Regularly: Incorporating regular stretching into your routine can improve flexibility and reduce muscle tension. Focus on areas that tend to get tight, like the hamstrings, calves, and lower back. Also something that I’ve neglected in my younger days, I find that this helps as I get older.

Leveraging Other Activities to Supplement Fitness

While cycling is my main passion, I’ve found that incorporating other forms of exercise into my routine helps keep me active and balanced. One of my favorite supplements is using my Hydrow rower. It’s nowhere near as solid a workout as cycling, but it keeps me active when I can’t make the time to get on the bike. Rowing offers a fantastic full-body workout and helps maintain cardiovascular fitness.

Additionally, running and even walking can be excellent ways to stay fit. Running builds cardiovascular endurance and strengthens the legs, while walking is a low-impact exercise that can be easily incorporated into daily routines. These activities are particularly useful during off-seasons or when the weather isn’t conducive to cycling. If I’m ever feeling like I’m in shape, I can always rely on a 2 mile run to put me back in my place!

Staying Motivated

Finding the motivation to keep riding can be tough, especially when progress seems slow. Here’s what has worked for me:

  1. Set Realistic Goals: Setting achievable goals can provide a sense of accomplishment and keep you motivated. Start with small targets and gradually increase them as you improve.
  2. Join a Community: Riding with a group or participating in local cycling events can provide camaraderie and encouragement. It’s always more fun to ride with others who share your passion.
  3. Celebrate Milestones: Take time to celebrate your achievements, no matter how small. Each milestone is a step towards better health and fitness.

Getting back on the bike as an older cyclist is undoubtedly challenging. But with patience, persistence, and the right strategies, it’s possible to overcome these challenges and enjoy the many benefits of cycling. Remember, every ride is a victory, and the journey itself is the reward. So, gear up, stay hydrated, and hit the road with confidence.

Like this:

Like Loading...

Categories // cycling, fitness

Are BCAAs and EAAs Good for Cycling?

05.26.2024 by Scott Jangro // Leave a Comment

If you’ve spent any time in the fitness world, you’ve probably heard about BCAAs and EAAs. But what exactly are they, and are they beneficial for cycling? Let’s dive into the details and see if these supplements can give you an edge on your rides.

What Are BCAAs and EAAs?

First off, let’s break down what these acronyms stand for. BCAAs are Branched-Chain Amino Acids, which include leucine, isoleucine, and valine. These are essential amino acids that your body can’t produce on its own, so you need to get them from your diet or supplements. EAAs, on the other hand, are Essential Amino Acids. This group includes all nine amino acids that your body can’t make, including the three BCAAs.

Why Consider Supplements?

So why should cyclists consider taking BCAAs or EAAs? Well, amino acids are the building blocks of protein, which is crucial for muscle repair and recovery. When you’re cycling, especially on long or intense rides, your muscles undergo a lot of stress. Supplementing with BCAAs or EAAs can help reduce muscle soreness, enhance recovery, and even improve endurance.

Benefits of BCAAs for Cyclists

BCAAs are particularly popular because they’re believed to be directly involved in muscle protein synthesis. Here are some potential benefits for cyclists:

  1. Reduced Muscle Soreness: BCAAs may help decrease muscle damage, leading to less soreness after tough rides.
  2. Improved Endurance: Some studies suggest that BCAAs can help delay fatigue, allowing you to ride longer and stronger.
  3. Enhanced Recovery: By supporting muscle repair, BCAAs can help you bounce back quicker, ready for your next ride.

Benefits of EAAs for Cyclists

EAAs provide a broader range of amino acids, which can be beneficial for overall health and muscle function. Here’s how they might help:

  1. Complete Protein Support: Since EAAs include all nine essential amino acids, they ensure you’re getting a well-rounded amino acid profile, which is crucial for muscle repair and overall recovery.
  2. Muscle Preservation: EAAs can help prevent muscle breakdown, especially during long endurance rides where muscle catabolism might occur.
  3. Improved Immune Function: Some amino acids play a role in immune health, which is important for keeping you on the bike and out of bed with a cold.

How to Use BCAAs and EAAs

If you decide to give BCAAs or EAAs a try, timing can be important. Many cyclists take them before, during, or after their rides. Pre-ride can help with endurance, while post-ride can aid in recovery. You can mix them with water or add them to your favorite sports drink.

My Experience

I’ve experimented with both BCAAs and EAAs during my cycling journey. I noticed that BCAAs helped reduce the soreness after particularly grueling rides, making it easier to get back in the saddle the next day. EAAs seemed to offer a more comprehensive recovery boost, especially after multi-day cycling events. Overall, both supplements had their merits, and it really comes down to personal preference and how your body responds.

Final Thoughts

So, are BCAAs and EAAs good for cycling? They can be, depending on your needs and goals. They’re not a magic bullet, but they can definitely support your training and recovery. As always, it’s best to try them out and see how they work for you. And remember, supplements should complement a balanced diet, not replace it.

Happy riding, and here’s to fewer sore muscles and more epic rides!

Like this:

Like Loading...

Categories // Nutrition

How to Fix Numb Toes When Cycling

05.25.2024 by Scott Jangro // Leave a Comment

Cycling is all about finding that perfect balance between comfort and performance. Sometimes, even the smallest tweaks can make a huge difference. Recently, I decided to tackle an issue that’s been bugging me for a while – numb toes. After some research and talking to a few fellow cyclists, I decided to try new inserts in my shoes, specifically ones with arch support. Here’s how it went.

The Problem: Numb Toes

For the longest time, I’ve been dealing with numb toes during and after my rides. It’s annoying, uncomfortable, and definitely takes away from the joy of cycling. I realized that my current shoe inserts offered little to no arch support, and I began to wonder if that was the root of the problem. So, I decided it was time to make a change.

The Solution: Inserts with Arch Support

I picked up a pair of inserts with decent arch support from my local bike shop. These inserts promised to provide better alignment and distribute pressure more evenly across the foot. The idea was that proper arch support would alleviate some of the strain on my toes and improve overall comfort.

The Experiment

With my new inserts in place, I was eager to hit the road and see if they made a difference. Here’s how it played out:

  1. First Ride: Immediately, I noticed a different feel in my shoes. The arch support was noticeable but not intrusive. As I pedaled, the pressure felt more evenly distributed, and my toes felt less strained.
  2. Subsequent Rides: Over the next few rides, I paid close attention to any changes in comfort and performance. To my surprise, the numbness in my toes gradually decreased. The longer I rode, the more I appreciated the support from the new inserts.
  3. Long Ride Test: The real test came during a long weekend ride. Typically, this is when the numbness would be at its worst. This time, however, I felt a significant improvement. While there was still a hint of numbness towards the end, it was far less severe than before.

The Results

Overall, the inserts with arch support made a noticeable difference. Here’s a breakdown of the results:

  • Reduced Numbness: The numbness in my toes significantly decreased. It’s not completely gone, but the improvement is substantial.
  • Improved Comfort: My feet felt more comfortable throughout the ride. The arch support provided a stable and supportive base, which made a big difference on longer rides.
  • Better Performance: With less discomfort, I found it easier to maintain a consistent pace and focus on my riding.

Final Thoughts

If you’re experiencing numb toes or general discomfort in your cycling shoes, I highly recommend trying inserts with arch support. It’s a small change that can make a big impact on your comfort and performance. Of course, everyone’s feet are different, so what worked for me might not work for you. It’s all about experimenting and finding what makes your rides more enjoyable.

Have you tried different shoe inserts or made any tweaks to improve your cycling comfort? Share your experiences in the comments – I’d love to hear what’s worked for you!

Happy riding, and here’s to more comfortable and enjoyable miles on the road!

Like this:

Like Loading...

Categories // Equipment

  • 1
  • 2
  • 3
  • …
  • 374
  • Next Page »

Get Email Updates

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 259 other subscribers

Categories

  • Accessories
  • Bike fit
  • Bikes
  • Blogging
  • Books
  • clubs
  • Cold weather
  • Community
  • Commuting
  • Components
  • crash
  • cycling
  • Equipment
  • Favorite rides
  • fitness
  • food
  • guest post
  • Heat
  • Injury
  • logs
  • Maintenance
  • Mental
  • Nutrition
  • Odds 'n ends
  • People
  • Poll
  • Racing
  • Records & stats
  • Review
  • Rides
  • running
  • Safety
  • soreness
  • Specialized
  • Technique
  • Technology
  • Tips
  • tires
  • training
  • Travel
  • Uncategorized
  • Home
  • About
  • Contact
  • Partners

Recent Posts

  • Getting Back on the Bike: Road Cycling Tips for Older Cyclists
  • Are BCAAs and EAAs Good for Cycling?
  • How to Fix Numb Toes When Cycling
  • How to Find and Vet a Bike Club
  • Celebrate Pearl Izumi with Big Savings in the Memorial Day Sale

Categories

  • Accessories
  • Bike fit
  • Bikes
  • Blogging
  • Books
  • clubs
  • Cold weather
  • Community
  • Commuting
  • Components
  • crash
  • cycling
  • Equipment
  • Favorite rides
  • fitness
  • food
  • guest post
  • Heat
  • Injury
  • logs
  • Maintenance
  • Mental
  • Nutrition
  • Odds 'n ends
  • People
  • Poll
  • Racing
  • Records & stats
  • Review
  • Rides
  • running
  • Safety
  • soreness
  • Specialized
  • Technique
  • Technology
  • Tips
  • tires
  • training
  • Travel
  • Uncategorized

Archives

  • May 2024
  • December 2023
  • November 2023
  • March 2022
  • October 2020
  • November 2018
  • May 2018
  • September 2017
  • November 2016
  • October 2016
  • January 2016
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011
  • December 2010
  • November 2010
  • October 2010
  • September 2010
  • August 2010
  • July 2010
  • June 2010
  • May 2010
  • April 2010
  • March 2010
  • February 2010
  • January 2010
  • December 2009
  • November 2009
  • October 2009
  • September 2009
  • August 2009
  • July 2009
  • June 2009
  • May 2009
  • April 2009
  • March 2009
  • February 2009
  • January 2009
  • December 2008
  • November 2008
  • October 2008
  • September 2008
  • August 2008
  • July 2008
  • June 2008
  • May 2008
  • April 2008
  • March 2008
  • February 2008

Copyright © 2026 · Modern Studio Pro Theme on Genesis Framework · WordPress · Log in

Go to mobile version
%d