Colin Delderfield

172 Added | 5 Magazines | 3 Likes | 1 Following | 3,621 Followers | @CDderfield | I'm a mid 40s working dad; dedicated to my family first and foremast. Totally committed to my other love ... running and training to run.

How to Banish Patellofemoral Pain Syndrome for Good

In 2012, just months before that year’s Olympics, 800-meter runner Nick Symmonds felt a sharp pain under his kneecap. There had been no traumatic event. It just flared up one day during a regular training run. With a little trial and error, he quickly found that his pain abated when he ran at …

Pain

All About Bikepacking Cargo Cages, Anything Cages and Oversized Bottle Cages

A relatively recent innovation for bike travel is the myriad of speciality cages that can optimise water and gear storage on your bike. You’ll find …

Bikepacking

How To: Not Starve while Bikepacking

What to bring, and how to turn it into food<p>A day on the bike is enough to generate a sizeable appetite, but a day of pedaling a bike laden with gear …

How to Make Granola Bars with Peanut Butter

Granola bars are basically cookies except that you can pawn them off as healthy energy food. In other words, the ideal trail treat.<p>While tasty (and …

Understanding stamina key to fitness for 81-year-old runner

Jim Feist's physical fitness certainly doesn't suggest his age.<p>Running at 81-years-old is about understanding science, Jim Feist says.<p>The Ellerslie …

Dumbbell complex training for faster running

Photo: ShutterstockRunning faster race times requires more than just running further or choosing the right shoe. The scientific literature supports …

Workouts

2 Strength Exercises Every Runner Should Do | Men's Health

The lunge and stepup combination creates unstoppable, power-packed legs that go faster for longer.<p>You can plug one of these movements into a total-body circuit as your leg exercise.<p>Or you can program a 10-minute lower-body workout. Choose either the lunge or the stepup (or mix between both!), and …

Ned Overend Is the Champion Cyclist Who Never Grows Old

It’s two days after Ned Overend’s 60th birthday, his back hurts, and he’s staring into the weeds at Suicide Six—billed as one of the oldest ski areas in the East—puzzling out how to avoid a broken hip. He pushes his gray carbon cyclocross bike up a 30-degree slope, noting ruts, loose dirt, a toad, …

Road Bikes

7 Running Injuries and How to Avoid Them

Logging lots of miles? Here's how to sidestep the most common pain-related issues.

Running

Achilles Tendinitis | Runner's World

New research shows how changing your stride can keep you healthier.<p>Don’t let foot or achilles issues keep you off the road.<p>A runner worries after hearing that certain drugs can cause damage to tendons.<p>Researchers find altered hip mechanics in runners with Achilles tendon problems.<p>Put injuries …

Learn SQL with This Free Three-Hour Course from Codecademy

SQL is the world’s most popular language for managing and manipulating databases. Today, Codecademy launched a free Learn SQL interactive course that …

4 Bike Fit Tips to Knock Out Knee Pain

The simplest ways to find your perfect seat height and cleat position<p>You could spend a century's worth of riding time calculating your seat height with all the formulas out there. Five-time Tour de France winner Bernard Hinault swore by his method of multiplying his inseam by 0.885, while fellow …

Tour de France

Researchers Study 94-Year-Old with 627 Marathon Finishes

Don McNelly said to be model of lifetime fitness.<p>Don McNelly ran his first marathon in 1969, when he was 48. Three years later, he recorded his lifetime best, a 2:51 at Boston.<p>He wasn’t even warmed up.<p>In his 60s, McNelly ran roughly 20 marathons a year. In his 70s, McNelly completed 295 marathons …

Marathons

Why I Love Trangia Campstoves

<b>Steve Tober has been travelling with his bike for over 20 years and in all that time, he’s only used one stove: the Swedish made Trangia.</b><p><b>In this</b> …

Run for Your Knees

More evidence that your knees can handle mileage.<p>One of the perennial questions runners get is “Won’t all that running ruin your knees?” The research that exists actually tends to show that runners are no more likely, and perhaps even less likely, to get osteoarthritis than non-runners. This isn’t …

Creative Commons Attribution

What Running In the Heat Does to Your Body

Heat and humidity can be grueling for runners. Apply this expert advice to power through even the steamiest workout conditions<p>After a slow start, …

4 Signs You Should Retire Your Running Shoes | Competitor.com

Running shoes don’t last forever, but you can’t necessarily follow the old adage that each pair will last 400 miles either. Running in old shoes can …

Shoes

Is it Okay to Split up My Long Run?

Here’s why you really need to hit those longer miles all at once.<p><i>Lee asks: I'm training for my first marathon. My question concerns my long runs. Can I split them up? For example, when my schedule says to run 20 miles, can I run 10 miles on Saturday and 10 miles on Sunday? Or, do I need to run all</i> …

Marathons

Extreme Endurance Running May Lead to Signs of Blood Poisoning

Two studies show ultrarunners with less adequate training put their bodies at extra risk.<p>Going into your next marathon or ultra with minimal training might have more averse affects than you think. Doing extreme endurance events for several hours may cause gut bacteria to seep into your bloodstream …

Medical Research

What’s the difference between rest and active recovery?

Your body needs rest to recover and get stronger from hard workouts. Rest and active recovery (including gentle cross-training) are both tools we can …

8 Things Your Sweat Is Trying to Tell You

Clue in to your health on your next ride with these perspiration signals<p>No one likes riding in drenched bib shorts or feeling the burn of sweat dripping in their eyes while out on the roads during the summer. But these annoyances have a purpose—sweat is actually the body's (pretty brilliant) …

Wellness

Study shows exercise directly affects cancer tumours

Cancer patients are often advised to exercise, and it’s easy to understand why. A cancer diagnosis is life-shattering, so patients often fall into a …

Why You Need Hills In Your Running Routine

Once you understand the benefits, beginning to run inclinces will make you stronger.<p><i>I'm new to running, so I'm reading as much as I can about training. Running hills is mentioned pretty often. Why is it important to include hills, and how do I incorporate them into my weekly training?</i><p><i>Mike</i><p>Dear …

Marathons

Runners, You Need to Do These 4 Exercises That Prevent Knee Pain - Women's Running

<i>*Courtesy of POPSUGAR Fitness</i><p>When you ramp up mileage too fast or are new to running, you can be hit with the dreaded runner’s knee, or pain and …

How to Troubleshoot a Skipping Derailleur

3 Quick And Easy Ways To Prevent Running Injuries

<i>By Jason Fitzgerald, founder of Strength Running, for Life by DailyBurn</i><p>We get it. You want to get better at your sport while keeping running injuries at bay -- but you're busy. You don't have time for an extra 30-minute strength session on top of your current training plan. And forget about that …

Exercise

5 Expert Tips for Proper Running Form

Shares 737<p>There’s more to knowing how to run than simply lacing up your sneakers, hitting the road and doing what feels natural. Research shows that …