Brain Benefits of Exercise Diminish After Short Rest

Found this in the New York Times this morning.

Good for us “older” folks …….

Original article, click here.


Before you skip another workout, you might think about your brain. A provocative new study finds that some of the benefits of exercise for brain health may evaporate if we take to the couch and stop being active, even just for a week or so.

I have frequently written about how physical activity, especially endurance exercise like running, aids our brains and minds. Studies with animals and people show that working out can lead to the creation of new neurons, blood vessels and synapses and greater overall volume in areas of the brain related to memory and higher-level thinking.

Presumably as a result, people and animals that exercise tend to have sturdier memories and cognitive skills than their sedentary counterparts.

Exercise prompts these changes in large part by increasing blood flow to the brain, many exercise scientists believe. Blood carries fuel and oxygen to brain cells, along with other substances that help to jump-start desirable biochemical processes there, so more blood circulating in the brain is generally a good thing.

Exercise is particularly important for brain health because it appears to ramp up blood flow through the skull not only during the actual activity, but throughout the rest of the day. In past neurological studies, when sedentary people began an exercise program, they soon developed augmented blood flow to their brains, even when they were resting and not running or otherwise moving.

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3 Ways to Use Your End of the Cycling Season Fitness

3 Ways to Use Your End of the Cycling Season Fitness

by Coach OB

Original article, click here.


A sure sign of summer coming to an end is the loss of daylight hours and cooler temperatures. For both the competitive rider and the club rider, your season is approaching its final phases. Since you have trained hard all spring and summer, you are probably still carrying some good form. Before you get into the, “I need to start getting ready for 2017” mindset, take advantage of your current fitness. Keep your motivation high by setting new goals, taking on new challenges and working on your weaknesses. A change in routine will give your mind and body a much needed rest.

Set Goals

A good start to maximizing your late summer fitness is using it to achieve new goals. Maybe there is a hill you always ride and can use your good form to set a new record for yourself. Or, this might be the perfect time to log that century ride that you were not able to do during the season.

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Dream Realized

This was posted on Facebook by one of my clients:

Well the Hyde Park Blast is behind me finally and even though I didn’t accomplish what I wanted, I did have fun. The reality of a very full career and aging has me admitting that I’ll never be a pro racer (not that I ever thought I would!). I really appreciate the coaching and encouragement of Coach OB. He is a great coach and friend. If you are looking to improve your cycling I highly recommend him. Thanks to Ann M for her constant encouragement and friendship. And of course, Jeff. I’m looking forward to returning to bike riding versus bike training. Time to get back to gears and beers!! Long live G4B. Next adventure is Peru! Watch out Peruvians, Ann Mooney, Melissa  and myself are headed your way!!!

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The Basics of Group Ride Etiquette

The Basics of Group Ride Etiquette

By Coach OB

Original article here.

Group rides are not only social, but a great way train and compare yourself to others. No matter what type of group ride you seek, participation in these rides improves your skill and opens new doors for training. I have been doing group rides since December of 1985. To this day, the group ride plays an important role in my program.


It goes without saying that we all try to practice safe riding. Group rides can have the tendency for riders to get caught up in the moment causing lapses in concentration. Getting carried away not only puts you at risk, but also your fellow riders.

Just because you are in a large mass of riders does not mean you can you can disobey traffic laws. No matter if the group ride is slow or fast, the rules of the road still apply. Be familiar with state or local bicycle traffic laws so you know the rules when it comes to riding on the road with a group. You are not only responsible for yourself, you now have to take into consideration the safety of others.

Know What to Expect

Before heading out the door and joining a specific group, ask other riders or do some research so you know the intended pace of the ride. Showing up to a Monday evening ride with recovery on your schedule only to have the ride be a hammer session puts you in a difficult spot. Do you give up your pre-programmed training and go with the group or do you let them go on and ride by yourself? This is an important question to ask if you are following a training plan.

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Dream Realized

For many years, ever since I starting cycling and racing, I’ve watched the Hyde Park Blast Pro 1/2 race and been in love. I’ve raced pretty much every category over the years- cat 5, cat 4, cat 3, Masters, etc. I’ve always watched the Pro 1/2 later the night after I raced and thought ‘some day…some day I’m going to man up and do that race and survive and finish it!’ Last year, I tried and failed…

Well, last night was “Some Day”…

With Coach OB’s help and guideance this year, last night was one of the finest and most proud moments of my cycling career. I’ve won a bunch of races, raced at nationals, etc. But finishing the Blast is something I’ve always wanted to do, partly because it is so hard. It is the pinnacle of bike racing within 100 miles of Cincinnati. I finished last night, 28th, just out of the money.

But finish I did, dream realized, would not have every made it without Coach OB guiding the way. You Rock, Bro. YOU ROCK!
Greg Tombragel, June 2016


Online cycling coach, Cincinnati cycling coach, bike racing coach

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What my client’s say …..

From Eugene C.  New York City

On line cycling coach, coach OB, Ohio cycling coach, training with power






If you’re looking for a supportive, enthusiastic coach to have in your corner who lives and breathes cycling, you’ve found him. Coach OB is always positive, detail-oriented and knowledgeable about any issue I’ve raised from workouts to equipment to the mental aspect of the sport.

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Leaky Bottles

Got tired of my bottles leaking with my Infinit mix in them.  So I used my old Garmin rubber mounts and made “O” rings.  Worked PERFECTLY!!!

Coach OB, online cycling coach, training with power, increase LT

Improvised “O” rings

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23% Increase in LT!

Coach OB, cycling coach, online coaching, training with power, increase your LT







Greg Tombragel and I have been working together since November 2015 for this very week! On Tuesday, Greg go 21st in the USAC Masters 40-44 road race and today he go 12th is the 40-44 criterium. Since working with me, we increased his LT by 23% from December to May. He was BANG ON FORM for this week! Good job Greg!!!!!

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