Over 50? Intervals Can Help You Feel Fast Again
Cyclists over 50 often lose the explosive "punch" needed for sudden surges, even though their endurance remains solid. Research shows anaerobic power declines faster than aerobic capacity, but targeted interval training can reverse that trend. One to two high‑intensity interval sessions per week improve cardiorespiratory fitness, metabolic health, and muscle power without excessive volume. Proper recovery—48 to 72 hours between hard days—is essential for sustainable gains.
Lower Back Pain After Riding? Try These 7 Fixes
Cyclists frequently experience lower‑back pain, often traced to bike fit, weak core muscles, and hip imbalances, according to Dr. Matthew Silvis of Penn State Hershey Medical Group. Adjusting stem length, saddle position, and handlebar height can eliminate excessive stretch and...
Over 50? Here’s How to Decide If an E-Bike Is Right for You
The article examines whether seasoned cyclists over 50 should adopt e‑bikes, weighing recovery benefits, pain mitigation, and social inclusion against the risk of reduced training stimulus. Experts agree that age‑related slower recovery and consistency challenges make pedal‑assist appealing, especially for...
Is Cycling Really Good Cardio? The Data Reveals It’s Better Than You Think.
The Bicycling Show’s latest episode confirms that cycling provides cardio benefits on par with running and swimming, while delivering a lower‑impact workout for joints. Experts explain how sustained riding improves VO2 max, lung capacity, and heart‑rate variability, making it an...
Want to Crush Steep Climbs? Rowing Might Be the Missing Link in Your Cycling Training.
Rowing machines are emerging as a powerful cross‑training tool for cyclists aiming to improve climbing performance. The article outlines how the full‑body, low‑impact nature of rowing strengthens core, legs, and back while boosting aerobic capacity. It provides a specific interval...
Will a New Road Bike Make You Faster?
The article examines whether a new road bike automatically makes a rider faster, noting that while modern frames deliver marginal aerodynamic and component improvements, the gains are often measured in single‑digit watts. Tests of Trek’s Madone line show a $13,500...
Tight Hips After Riding? This Compression Wrap Was Made for Cyclists Like Us
The Hyperice Normatec Elite Hips is a $599 portable air‑compression wrap designed for cyclists’ tight hips, glutes, IT bands, and lower back. Weighing 3.4 lb with up to four hours of battery life, it offers seven pressure levels, Bluetooth control, and...
Best Power Meters of 2026: 7 Ride-Tested Favorites for Road, Gravel, and MTB
Bicycling’s test team evaluated dozens of power meters and highlighted three stand‑outs for 2026: the Favero Assioma Pro RS‑2 pedal, Garmin Rally 210 pedal, and SRAM Force E1 AXS spider. The Favero unit combines dual‑sided measurement, lightweight construction and a lower price point,...
The Bicycling Show About Bicycling: Ascend Any Climb Easier With These Expert Tips
The Bicycling Show released an episode where editors Tara, Tom, and Trevor break down expert climbing strategies for cyclists. They emphasize that increasing power is the most effective way to tackle uphill sections and recommend using GPS data to pace...
Hometown Races Like Easton's Twilight Criterium Can Help Build Fitness. Here's How to Conquer Them.
The Easton Criterium, a 0.71‑mile, six‑turn circuit in Pennsylvania’s Lehigh Valley, draws riders nationwide each Memorial Day weekend. Coach Daniel Holloway, a 21‑time national champion, shares a detailed race‑day playbook that includes a structured 30‑minute trainer warm‑up, precise pre‑race fueling,...
7 Knee-Strengthening Exercises That Prevent Pesky Knee Pain
Although cycling is low‑impact, knee pain affects a sizable share of riders. A study of 116 professional cyclists found 23 percent experience knee discomfort, and the rate is likely higher among amateurs. Experts explain that prolonged sitting and weak core, glute,...
The Secret to Smarter Training Isn’t on Your Wrist. It’s Already Inside You.
The article advocates using Rate of Perceived Exertion (RPE) as a core training cue for cyclists, arguing that it cultivates a mind‑body connection that technology alone cannot provide. By learning to interpret breathing, muscle tension, cadence and mental strain, athletes...
Want an Affordable, Trail-Ready MTB? 9 Hardtail Mountain Bikes for Every Budget
Hardtail mountain bikes remain the entry point for most riders, offering a lightweight, affordable alternative to full‑suspension machines. Bicycling’s editors evaluated a range of models—from budget‑friendly options like the Eastern Alpaka to premium carbon frames such as the Specialized Rockhopper...
The Gear Upgrades That Make a Century Ride Faster and More Comfortable
The article outlines the top gear upgrades that can make a 100‑mile (century) bike ride faster and more comfortable. It recommends low‑friction chain wax, a top‑tube bag for easy nutrition access, aerodynamic helmets, and the Ekoi PW8 pedal system for...
How to Increase VO2 Max So Your Hard Efforts Feel Easier
VO₂ max, the body’s capacity to intake and use oxygen, is a key driver of cycling performance. Research shows that high‑intensity interval training (HIIT) can boost VO₂ max by up to 46% within six months, while long, slow distance rides...
Can Creatine Supplements Help You Ride Faster?
Creatine monohydrate, a well‑studied supplement, can increase phosphocreatine stores in muscle, enabling faster regeneration of ATP during brief, high‑intensity efforts. Research involving cyclists and other anaerobic athletes shows measurable gains in sprint power, hill‑climb bursts, and final‑lap accelerations, especially when...
How Many Minutes of Cycling a Week Improve Heart Health?
Recent research confirms that regular cycling delivers substantial cardiovascular benefits. A 2021 systematic review of 17 studies covering nearly 479,000 people found a 23 % lower all‑cause mortality and a 24 % lower cardiovascular mortality for higher cyclists. The analysis identified roughly...
Stop Saddle Sores Before They Start: The Cycling Bibs and Shorts Our Testers Swear By
The Bicycling test team evaluated a wide range of cycling shorts and bibs, highlighting options for every budget and riding style. Recommendations include Pearl Izumi Attack as the best overall, Pearl Izumi Quest for value, Rapha Core for mid‑range durability,...
Power Meter “Accuracy” Claims Are Misleading. Here’s What They Really Mean.
Power‑meter manufacturers tout ±1 % to ±2 % accuracy, but the figure reflects how closely a device repeats its own readings in a lab, not how near it is to true power. In real‑world riding, variables and drivetrain losses mean meters can...
“Just Do It—Even If It’s Only Five Miles.” A Senior Cyclist’s Advice for Beginners
Patricia McNeal, 64, began cycling in 2011 after her husband persuaded her despite an initial return to the shop. A stroke in 2013 reinforced her belief that cycling saved her life, prompting an aggressive return to riding. She has since completed...
The Best Cycling Upgrades For Riders In Their 50s
Bryan Banducci, a veteran cyclist over 50, outlines upgrades that prioritize safety, comfort, and efficiency for mature riders. He recommends rear‑facing radar or bar‑end mirrors to reduce traffic anxiety, wider tires and frames for smoother rides, and a professional bike...
Coach Juliet Starrett Has the Secret to Riding Strong Into Your 50s, 60s, and Beyond
Juliet Starrett, a former extreme‑water champion turned mobility entrepreneur, champions the concept of "durability"—a blend of strength and mobility—to help cyclists thrive past their 50s. She argues that aging riders must counter declining bone density and stiffness by adding two...
Best Rear Bike Lights for Safer Riding in 2026—8 Top Picks + 3 Editor-Tested Radar Taillights
The article reviews the eight best rear bike lights for 2026, highlighting both traditional LED units and radar‑enabled taillights. It details key specifications such as lumens, battery life, charging method, and unique features like automatic brake illumination and vehicle detection....
If You Want to Improve Your Breathing Performance on the Bike, You Need to Get Familiar With This Muscle
Cyclists often overlook the diaphragm, yet it powers the breath that fuels every pedal stroke. Research and expert insight reveal that many riders habitually breathe shallowly, using chest muscles instead of the diaphragm, which limits oxygen intake and hampers performance....
How Many Miles Should You Ride?
Cyclists should aim to log three to four times their target race distance each week, a guideline from USA Cycling‑certified coach Jakub Novak. Beginners start with time‑based rides, then increase mileage by roughly 10% weekly for eight to twelve weeks...
5 Core Exercises for Seniors to Improve Balance and Stability
A new senior‑focused core routine, created by trainer Kurt Ellis, features five no‑equipment exercises designed to boost balance and stability. The circuit—Beast Hold, Crab Toe Touch, Modified Star Plank, Kneeling High Plank with Alternating Reach, and Forearm Plank with Alternating...
Is Seltzer Water Like LaCroix Actually Healthy?
Seltzer water, including popular brands like LaCroix, hydrates just as well as still water, according to studies published in the American Journal of Clinical Nutrition. Flavored varieties use natural fruit essences that are FDA‑GRAS, despite recent lawsuits alleging synthetic additives....
Exercise Is Even Better For Your Brain Than We Thought—And in Surprising Ways, New Report Shows
A new umbrella review from the University of South Australia confirms that regular exercise enhances brain health, memory, and overall cognition for people of all ages. The analysis, the largest of its kind, found the most pronounced memory gains in...
How to Train for Hills Without Hills, According to Coaches
Cyclists in flat regions can still train for hills by using high‑gear, low‑cadence intervals, leveraging headwinds, and focusing on climbing posture. Coaches Patrick Carey and Ann Trombley recommend zone 3‑4 efforts on flat or rolling terrain, and specific interval structures that...
Four Rules for Fueling that Every Senior Cyclist Should Follow, According to a Dietitian and Cycling Coach
Senior cyclists are being urged to overhaul outdated fueling habits by eating before, during, and after rides. Nutrition expert Namrita Brooke recommends ingesting roughly 50 grams of carbohydrates per hour on the bike to sustain performance. She also stresses timing...
Persimmons Might Become Your New Favorite Fruit and They Bring the Health Benefits
Persimmons, an orange‑tinted fruit native to East Asia, are gaining attention as a nutrient‑dense option for athletes, especially cyclists. In the U.S., California harvested over 30 million pounds in 2019, with two main commercial types—sweet Fuyu and astringent Hachiya—available from September...
Century Training Mistakes Cyclists Make and How to Avoid Them
Cyclists training for a 100‑mile century often mismanage intensity, volume, and nutrition, jeopardizing performance. Coaches Pav Bryan and Samuel Thompson stress riding easy days in Zone 2, executing VO₂ max intervals, and gradually building mileage. They also warn against over‑reliance on FTP,...
Does Cycling Build Muscle? Experts Explain
The article explains that cycling can contribute to muscle growth but is far less efficient than dedicated strength training. It distinguishes between hypertrophy and pure strength work, noting that beginners, older riders, and clinical populations can gain noticeable strength from...
How I Fixed My Sore Knee with 3 Simple Foam Roller Exercises You Can Do at Home
Cyclist Trevor Raab experienced recurring right‑knee soreness that persisted despite ice, rest, and ibuprofen. A certified trainer identified tight quads, calves, and poor core stability as the root causes and prescribed three daily foam‑roller exercises. After four weeks of 15‑30 minute...
Here’s Your Checklist for How to Lower Your Resting Heart Rate—And How Long It Will Take
A recent Bicycling article outlines a practical checklist for lowering resting heart rate (RHR), emphasizing at least 150 minutes of moderate‑intensity cardio or 75 minutes of vigorous activity each week. It adds endurance rides, interval training, stress‑reduction practices, a whole‑food...
Download the Bicycling Workout App, All Out Studio, to Train With Fitness Pros
All Out Studio has launched a new Bicycling Workout app that delivers cycling‑specific strength, mobility, core, and age‑targeted training sessions. The library features video‑guided programs created by certified trainers such as Jen Kates, Bryan Krahn, Winnie Yu, and Ebenezer Samuel....
The Health Benefits of Ashwagandha and What to Know Before You Try It
Recent clinical trials suggest ashwagandha root extract can lower stress hormones, improve sleep quality, and enhance physical performance, particularly in male participants. A 60‑day study showed a 28% cortisol reduction and significant anxiety relief at 300 mg twice daily. Sleep research...
Stop Saddle Pain: 12 Editor-Tested Bike Seats for Pressure Relief and All-Day Comfort
Riding discomfort often stems from ill‑fitting bike saddles, prompting Bicycling’s editors to test and rank 12 models for pressure relief and all‑day comfort. The guide highlights top picks across categories, from the Prologo Dimension Tirox for road and mountain use...
No Metric Predicts Climbing Speed Better Than Watts Per Kilogram. Here's How Yours Stacks Up.
The power‑to‑weight ratio (watts per kilogram) is the premier metric for estimating a cyclist’s climbing speed, translating raw power into how quickly each kilogram of mass can be moved uphill. While absolute watts dominate on flat terrain, weight‑adjusted power shines...
I’m Still Riding Fast in My Sixties. Focusing on These Three Skills Is My Secret to Longevity.
Peter Abraham, a former pro cyclist now 62, attributes his continued speed and endurance to mastering three core skills: comfortable group riding, precise cornering, and a competitive mindset. Over the past 15 years he rebuilt his fitness while coaching Bicycling’s...
Stinner’s Gibraltar Podium Is Built for Riders Not Chasing the Trends
Stinner’s Gibraltar Podium brings the company’s custom‑grade titanium expertise to a production line, offering a stock version of its flagship Gibraltar model. The frame features straight‑gauge TIG‑welded titanium, a relaxed geometry, and UDH‑compatible dropouts, positioning it for stable, comfortable all‑road riding....
Road or Gravel, There’s a Gran Fondo for Every Rider in 2026. Which Route Fits Your Goals?
Gran fondos—long‑distance, organized rides popular in Europe since the 1970s—have exploded across North America, with both road and gravel formats now commonplace. In 2026 the continent will host hundreds of events, ranging from 25‑mile beginner routes to 150‑mile endurance challenges,...
I Love Riding Streaks—Here’s Why You Shouldn’t Do Them
Cycling enthusiasts often chase daily riding streaks to build habit, boost mileage, and gain social validation. While streaks can reinforce consistency, the article highlights how relentless riding without planned rest leads to burnout, overtraining, and performance plateaus. Expert insights from...
A Cycling Fueling Guide for Rides of Every Length
Cyclists often over‑consume carbs, leading to gastrointestinal distress and reduced performance. The American College of Sports Medicine advises 30‑60 g of carbohydrate per hour, matching the intestine’s absorption ceiling of about one gram per minute. Mixing glucose with fructose or maltodextrin...
The Newest E-Bikes Are More Powerful Than Ever. Does That Mean You’ll Need To License and Insure Your E-Bike Soon?
E‑bike manufacturers are rapidly escalating motor output, with upcoming drive units promising up to 1,500 watts and 150 Nm of torque—levels comparable to small gasoline scooters. Specialized’s recent over‑the‑air update already lifted its Turbo Levo 4 motor to 850 watts, signaling the start of a...
Best Road Bike Tires 2026: 10 Editor-Tested Tires Worth Buying for Speed, Traction, and Puncture Resistance
Bicycling’s test team evaluated ten road bike tires for 2026, ranking them by speed, traction, durability, and puncture resistance. The list includes all‑season Continental GP5000 AS TR, lightweight Vittoria Corsa Pro Speed, and high‑mileage Gatorskin, among others, with detailed specs such as...
Cycplus AS2 Ultra: Small, Accurate, and Good Enough to Leave the CO2 at Home
The Cycplus AS2 Ultra is a pocket‑sized electric tire inflator that weighs just 107 g and measures 2.5 × 1.75 × 1 in. In lab tests it inflated a 28 mm road tire to 65 psi in 42 seconds and a 2.3″ mountain‑bike tire to 20 psi in 45 seconds, while...
The Best High-Intensity Training Workouts for Cyclists
High‑intensity interval training (HIIT) is gaining traction among cyclists as a time‑efficient way to boost aerobic power, mitochondrial function, and race‑day performance. Recent studies show that two weekly HIIT sessions can raise VO₂ max and peak power by 2‑4 % in well‑trained...
Cannondale CAAD14 Is Finally Here—And It Refuses to Be a Carbon Copy
Cannondale has officially launched the 2026 CAAD14, reviving the iconic aluminum road‑bike lineage with a retro‑inspired frame that shuns carbon‑copy aesthetics. The bike offers three complete builds—from a $2,499 entry model to a $7,499 premium version—featuring disc brakes, internal cable...