Rest Vs Recovery For Cyclists | Ask GCN Anything
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Ask GCN is back to answer all your cycling related questions. This week we find out what you should do on your rest day, the best upgrade and how to stay motivated when you've had time off the bike.
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James and Emma are back for this week's ask GCN. The highlighted question this week is asking if it's better to do a recovery ride or completely rest on your rest day. Firstly, let's look at the terminology. A rest day is when you do not spend any time training or exercising. Recovery, on the other hand, is the techniques or actions taken to maximise your body's repair after training. Active recovery is used by numerous athletes because it helps to increase fresh oxygen flow to the muscles. A recovery ride would likely include an easy spin, and of course, coffee!
Remember to get in your questions using the #Torqueback and you have a question about training use the #AskGCNtraining
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Remember to get your questions in using the #torqueback or if it's to do with training #AskGCNTraining 👇
Global Cycling Network #torqueback When I go hard, I tend to bend my torso(especially when trying not to move it), any tips?
Best upgrade? A power meter IMHO. Then wheels or Di2 -- in no particular order. Both were amazing upgrades for me.
Why didn't you answer the question about shaving your arms ? You mentioned it in the intro ..
#torqueback what is the best/ safest way to itch your head while traveling at a fast speed and can't get the itch through the helmet vents? Thanks All, keep up the great videos!
#torqueback #AskGCNTraining My cardio gives out before my muscles say stop, can you suggest some good cardio training on the bike? I don’t use HRM or power, and a flat ride for my area is 2000ft elevation gain. Thanks! I love your channels!
I know many people pointed it out before, yet it cannot be stated often enough: Emma is such a great addition to the team. She provides valuable information and backs it up with proper research - thanks for explaining the benefits of active recovery in such a great way! :)
Cheers Rv 👍
Whoaaaaa Emma. Hard not to love Dr. Emma. She's very articulate and very apt at explaining scientific researches in easy to understand terms! Not to mention they went the extra miles (kilos) to search the article in the first place to respond to a seemingly simple question too. Chapeau.
I'm recovering after a Zwift session watching Artic Race of Norway and listening to Matts cracking commentary on Eurosport 👍😁
God, I miss Matt. It's just not the same anymore.
Bet he'd have something to add to the subject of helmet maintenance...
Yep. Much as I like the new crowd (even when they don’t answer my questions), Matt was truly great.
agreed, Matt was cheesy and funny
What happened to him?
He moved to Eurosport, GCN made a video wishing Matt good luck.
Great stuff. Emma knows how to assimilate information and then share it really well. Fluent and articulate. Great to listen to.Also, I know Zwift is great, but what's the cheapest way into virtual reality training if you don't need to compete online - just a basic interactive screen that recognises your training bike effort?
Washing your helmet regularly is sound advice. Give it a good going over in the shower. It can get a bit messy, especially if you haven't done it for a while, but you do feel better for doing it.
Great show. Feels better to answer fewer questions more thoroughly than answering lots of questions quickly and with short answers. Good to see you settling down in front of camera a bit more James - slowing down and being more concise with your responses etc. Keep it up guys!
lad you enjoyed this week's ask!
agree , mental recovery is also very important to stay motivated to push the body into higher zones. Whatever and where ever you go to feed your soul. thanks for discussing this
rieckstudio You're welcome!
Advice on traing for hills on the flat is all very good. But there's a couple of bits that you can't replicate. The additional load on your body to maintain balance a (much) lower speeds (in my case sometimes barely more than walking pace!). there's also the aspect of going from a steep downhill, round a tight corner (often strewn with gravel, rotting leaves, potholes and cow shit) and being faced with hitting a steep wall with very little momentum and in too high a gear - you can only really practice that by doing it.
There's also a mental aspect. When I'm riding out with a quicker group, I'm fine on the flat and gentle hills keeping up, even pulling on the front. But as soon as it gets above 5% or so, its like I'm pedalling backwards. I just can't seem to maintain the output when it gets steeper. On flatter strava segments, I'm often in the top 5% of riders, but on any uphll segment I'm down around the 50% or worse. I know I'm not putting out my best power, as my heart rate never gets close to the maximum I can get when flat out on the flat. I max out at about 165-170 on a hill, but will be 175-180 on a flat course.
when I see a 20% wall rising in the distance (I live in the Lake District so LOTS of them) I struggle. I seem to end up at the cadence that matches my breathing rhythm. But too high geared and I grind to a halt. I know losing a stone or so would probably help, but my weight is staying resolutely at 13.5st irrespective of the amount of exercise I do or what I eat. Maybe I'm just dense ;-)
In the Midwestern states, we call that headwind a midwest mountain at 25mph out of the west.
Another great show! I’ve also been mean to compliment Emma on how amazing a bike ambassador for cycling she is . Thank you . Come to northeast Tennessee next spring and enjoy the blue ridge mountains and the parkway . The southern hospitality will be overwhelming. Bring all the guys also .
Sounds awesome, thanks for the invite!
Very useful episode! The natural silk bandana is your best underhelmet friend: both in heat and in cold. It evaporates moisture, controls sweat drips, and in case of low temps keeps your head warm. Did you know that silk does not loos insulating properties when wet?
People! Demand GCN logo bandana in the GCN shop!
Definitely going to ride into a headwind
I just started cycling from 2 months for 3 times a week . 13 km + 13 km from home to work . How many months of casual cycling will I be able to reach a level where I can do 50+50 km ? Thank you guys . I have learnt a lot of stuff from your videos. GCN FOREVER.
I had sweat running to my eyes with my old helmet.. I cut a rectangular piece of mesh fabric from an undershirt to put inside helmet.. It was stretchy enough to stretch to the shape of head when wearing helmet. And it worked so well. That helmet was manufactured at 2004. It had really boor ventilation and the padding was just whisking sweat in, but not drying.. and then when it was full of sweat and I run over a small pump, it squeezed a portion.. ,(maybe a spoon full) of sweat out of padding.. it dripped out from front at middle... It was so horrible. That helmet was also pretty heavy in today standards... but with that mesh fabric, there was no sweat running at all.. that "rag" was also sticking out from rear where it could dry.. I was really amazed how well it worked.. I couln't believe how big difference it made. These technical fabrics, that they use for sport garment really are amazing..
Emma, I don't live in Bath but have visited lots as my daughter went to uni there. I found lots of big climbs, Weston Hill (Landsdown hill), Shaft road are just a couple for example. You should try the Bike Bath for other great climbs.
Jolly Giant thanks Jolly! I agree Bath has some fantastic climbs - but they’re not very long in comparison to real mountains. So for training for Taiwan KOM for example... 7-8 minutes isn’t much!
I live in a place where temps over 30* C and high humidity are all too common. I find that there's only one good solution to sweat on your glasses in in your eyes. It's a headband called the Halo. It has a rubber strip on the inside that prevents any sweat from getting to your face. I have several and alternate them on consecutive days.
Thanks for the answer GCN very informative!
You're welcome Paul, glad we could be of help!
What's up GCN! I love your videos! Keep up the good work!
Cheers Ethan 👊
I have been using halo sweat bands for many years. They have a Ridge on the inside which channels the water away from your eyes.
I'm going to do a recovery ride because I never tire of being on my bike. But I know I do need to ease up some days to avoid overtraining and possibly injury.
Connie Back
A constant problem for me. I always end up going too hard.
If you don't have hills where you are, a short looping route will simulate one on a windy day. Part of the way you're into the wind, and then you're out of the wind for roughly and equal amount of time. Try to maintain a constant cadence.
Another great AskGCN, my favourite of all the GCN shows. Tin Tin is a great addition to the team.
Glad you enjoy AskGCN!
#TorqueBack I have an endurance geo bike (Giant Defy) currently with stock wheels and all the spacers under the stem. What would provide more aero gains - lowering the stem to get a more aero position, or deep section wheels? Would it look stupid to have deep wheels on an endurance frame?
I'm getting on a bit and I have a pretty relaxed cycling position with about an 80mm drop from saddle to bars. Would an aero bike have any noticeable effect on my speed? Or am I creating too much drag to have any benefit from an aero bike? #torqueback
Awesome video and info!
Thanks Eric 👍
AskGCNTraining I did not yet have a very long ride like an over 100 plus Ks. How do I increase my endurance or is there a way to increase my long distance power without doing one?
#torqueback from a fellow female 5ft1 rider. I want to transition to shorter cranks. Riding 170mm atm and experiencing slight discomfort on 70km+ rides (ramming your knee into your chest down at the drop bar position is really no fun and makes breathing way harder...) Is there any scientific sound recommendation which length to go for? Can't decide between 165mm Shimano cranks or the variable Rotor ALDHU which give you options down to 150mm? Thanks for your input!
#AskGCNTraining I recently started commuting to work on my bike, about 22 km each way. On days where I commute to work, should I still do my regular training in addition to that? I don't know if the commute is intense enough, but I also don't know if I will be fresh enough to put in as much effort as I should during training, or if it would lead to overtraining. If I should be training in addition to the commuting, any advice on how to make the commute more intense/closer to training so I only have to commute on those days I go to work?
I train with power, but in winter on winter bike with HeartRate Monitor. FTP is 340 and FTHR is 165 (max. HR is 186). I am 39 years old. This is taken during normal conditions, but lately, as it is very hot, heart rate is much higher, I keep getting notifications (after longer high intensity rides) that I should correct my FTHR (lastly yesterday) to 169 (so it measured for an hour or 20min-5% to that amount). Is this then my new FTHR also for winter training, or does HR in these extra hot conditions not count, as one gets tired earlier and therefore HR is higher? Should I have two FTHR, one for winter and one for summer (if needed)? #AskGCNTraining
Hello, I was doing a DYI bikefit on my new road bike. My saddle height is already in a perfect spot wherein i followed your video on how to set them up correctly. Currently i am setting up my saddle fore/aft following the KOPS method. For some reason i moved my saddle to its "MAX" measurement (forward) so the string will align with my pedal axle, however after doing a couple of rides my front knee starts to hurt. what could be the possible cause of this issue? I'm also seeing most of the cyclist that i came across with i noticed that their saddle measurement or alignment is somewhere in the middle (wherein mine is totally on MAX (forward) is this normal? Just started cycling about a month ago. *greetings from Quebec,Canada
#AskGCNTraining i am going on an extended vacation that I cannot bring my bike with. What workouts can i do traveling with no equipment to keep my cycling fitness from suffering? Keep up the great work GCN!
i have a 62 mi gran fondo coming up in 8 weeks and i need to train. however due to my current work schedule i'm only able to ride my bike on the weekends (or at 3am on the weekdays) . what's the best way for me to train for the gran fondo? as i don't have an indoor trainer (still saving for one) are there other types of workouts or training programs i should look into? #askGCNtraining
#askgcntraining I often do interval sessions. When I'm finished with the intervals I like to do a sort of time trial to go home. Pretty much an effort that I can sustain for some time but that starts to hurt after a while. Is it any good to do that or is it better to go home with an easy spin after your hard interval session?
#torqueback Is there a middleground to the ceramic speed derailleur rollers and the nylon cogs with metalbushings you get from the likes of shimano?, I mean a sealed ball bearing wouldn't hurt?
#Torqueback I have been cycling by myself for awhile now and want to do group rides. What is the best way to find and take part in group rides?
#Torqueback #AskGCNTraining recently started riding with a Garmin. Purchased the edge 130 simply for the Strava live segments. I don’t race and only ride for fitness. Will I benefit from a heart rate monitor? And perhaps even power meters? I find the set up interesting but do I need it?
#askgcntraining Hi, GCN! I'm sure this gets asked a lot but if I only have 1-2 hours a day for training, am I better off doing 2 split sessions a day at higher intensity or one longer session at 80-90% intensity compared to the split? I used to do 2 split sessions (commutes to work! ;) ) but now that I work from home, I can more or less choose when to go, although due to other obligations I generally have no more than 2 hours available. I generally have been doing 2-4 1 hour sessions flat out with a couple recovery rides a week and just got back from a 40 mile ride and feel utterly exhausted in a way that my 1 hour time trials just can't get me feeling, hence making me wonder the benefits of the longer sessions.
I think The reason why track bikes are used for hour record is that the track bikes are more efficient than geared bikes with derailleurs. No loss of power with a chain dragging though the derailleurs. Plus track bikes have nothing but pure power in every pedal stroke, to the rear wheel. Also chain alignment on road bikes every time you shift the chain is not inline and the track bike chain is always inline.
#torqueback Hi GCN, do you have some advice on how to deal with cycling related (or at least triggered) prostate issues? Since i started riding 2 years ago I developed (or triggered) chronic pelvic pain, also called chronic prostatitis, and it has already kept me off the bike a few months in total. I already changed saddles a few times, got my position checked specifically for this issue and I already took all kinds of prescribed drugs which help a bit but dont make it disappear. Any advice would be most welcome, thanks!
My commute is 25 miles each way and i can currently manage it twice a week plus weekend rides. I generally stick to zone 2 on the way in but I find i'm tired on the return journey and don't feel i get a quality session in; struggling to hold sweetspot and ftp intervals. Is this a sign i'm doing too much on my commute into work or getting my nutrition wrong in the day? #AskGCNTraining
#AskGCNTraining Ahead of the cylocross season, would it be more beneficial for my training sessions to replicate a race situation/intensity or to be a varied mix of intervals, bike handling, sweetspot and longer rides?
Hey GCN however the winter is coming and i’m going to enter in a under 19 Team and i’d like to start training with power... what do you recommend? A great indoor trainer or a powermeter?
#AskGCNTraining
Love the videos. Should you be getting UCI approved frames or does it even matter? Planning on getting a new bike but none approved frames are cheaper and fits better on the budget. Like Cube Attain GTC bike for example. #torqueback #AskGCNTraining
What is the most breathable mask I can wear while cycling? I'm not concerned about smog it's mostly because I like to ride bike paths that are around wooded areas and I'm sick of inhaling entire swarms of day flies when I'm between efforts. My current mask is too stuffy and often fogs up my glasses. I'd like something that doesn't restrict air as much. #torqueback
#torqueback Dear GCN! I've bought my first ever road bike this March (Bianchi Via Nirone 7), which I love. I'm planning an upgrade for next season, but I'm torn between getting a Wahoo Elemnt Bolt (which is a lovely piece of tech), and a new pair of wheels to replace the factory Shimano RS010s. Which upgrade would you go for if the budget for the wheels is 700 pounds at most? Thanks for any input!
#Torqueback is 21 years old too late to become pro? And if it's not, how do I start? My clavicle is completely healed now BTW, thanks for your help guys!
Any studies on using resting heart rate as an indicator for what to do for rest/recovery?
Hi folks - With regard to localised pain, I find that I get pain in my neck and traps when riding. This hampers me when I tuck into more aero positions (drops/tri-bars) as it's painful to look up & ahead at the road. What do you think could be a likely cause? I'm definitely at the lower end of ride frequency/distance so I wonder if it could be a matter of my body adjusting as I feel my positioning is good with loose bent elbows, relaxed upper body and majority of movement in my legs alone. I'm 6ft riding a 58cm 2013 Trek Madone 4.2
Any advice would be much appreciated - big fan from Ireland. #Torqueback
#AskGCNTraining I know winter seems far away but how could I train my endurance on a turbo trainer without spending hours in the saddle ?
Can you replace or upgrade the bearings in your wheels?
#AskGCNTraining I did not yet have a very long ride like an over 100 plus Ks. How do I increase my endurance or is there a way to increase my long distance power without doing one?
#AskGCNTraining question to Emma, how to use Zwift while training for ultramarathon? I run 4-5 days a week, should I do Zwift workouts in between running days or zone 2 all the way?
I wear a headband when riding. All the time. I hate sweat getting into my eyes especially when I know I have a chance of beating my PR on a steep climb 😊
#torqueback how do you guys attack cobblestones streets?
And what pressure would be recommended for this type of street?
#askgcntraining Do you think training 3 days in a row is beneficial? For example: Monday off, tues/wed/thurs on, Friday off, sat/sun on. Some say it’s helpful others says you’ll get burnt out. I’ve been wanting to get the view of a qualified and experienced cyclist :)
#torqueback #askgcnanything is it beneficial to cross-train with running or is it better to just use that time on the bike?
#torqueback how do you transition from weekend warrior to doing some amateur racing? Any chance of a video series on this?
#Torqueback
hi, last season i traind with a aluminium bike during the week and in the weekend races with a carbon bike, why do you ask
Are you thinking?, so i have to push harder with a aluminium bike and with a carbon bike less
But does it actualy help?
I shave my arms and legs. Mostly because it is easier to apply sunscreen in summer and moisturiser in our cool and dry winters.
Same
My alma mater gets a mention - yah! Well, at least I think Emma is trying to say Vrije Universiteit Brussel at 3:34.
The Dutch Vrije means Free (as in free from religous or political control - the Francophone version is the ULB - Unvirersité Libre de Bruxelles). Vrije is pronounced like "free" mashed up with "fry" but beginning with a "v" rather than an "f".
Thanks Fraser! And sorry for my pronunciation !
#torqueback Ollie mentioned in his vlog that he's restricting carbs for better fat-adaptation. I'd love to know more about how/when/what he's eating for his training.
How do I train for mountains if my area is only hilly, there is not long enough flat to do long efforts
#TorqueBack I'm a very heavy rider (nearly 100kg) , what pressures should i be riding my tyres on? Is there a rule? Plus what are the best training I can do on my bike to help with weight/fat loss? #AskGCNTraining
If you have no mountains to train on, here is the solution. A smart trainer, a trainer road or zwift training plan. On trainer road there are dedicated climbing plans to help you out.
As I’m getting my first bike computer soon I’d like to know if there’s a pacing strategy involved in doing an ftp/fthr test #AskGCNTraining
#tourqeback I am preparing for an endurance race that is at altitude (LoToJa). I live at sea level and I want to know if there is anything that I can do off the bike that will help me acclimate. I will arrive at altitude 3 to 4 days before the event. Are there things that I can do at sea level before arriving? Are there things that I could do after arriving?
Hey! Love the videos. Couple of queries: I thought the 'extra weight on the wheel' thing had been mostly debunked... It seems pretty common knowledge (and sense?) now that weight on the wheel vs anywhere else only really matters when accelerating (doesn't matter at all when climbing, and weight anywhere makes zero difference on the flat at constant speed). Am I missing something? Secondly, surely the reason you use a 'track' bike for an hour record over a road/tt bike is nothing to do with UCI regs but rather that you simply don't need more than 1 gear (you are going at constant speed for the whole thing), and only really care about aerodynamics? Thanks!
you are right about weight vs acceleration (inertia). On steep climbs there is always negative acceleration by gravity and that's why weight matters a lot. When climbing, every push on the pedal is an acceleration to counter gravity
The big new debunk is that aero drag matters more for acceleration than weight matters for acceleration. Another reason deeper is better. So weight doesn’t even matter for fast accelerations.
Bath is quite hilly so it's really good for Intervals isn't it?
Are there any disadvantages from having a wider tyre on the front instead of the back? #torqueback
I want to ride more during winter now I got my brand new bike, but I live in Belgium. Have you got any tips for me to keep on training during winter? #AskGCNTraining
I know it's a bit of a semantic argument but the whole 'rotating mass' vs. stationary mass is a bit misleading. Looking at it extra-close the most important part is lowering weight as far as possible from the centerline. Therefore, hubs are important for weight but much more important is the composition of the wheel and most importantly of all, the RIM! If I were looking for lightweight wheels (not for aero or anything else) I would much rather know how much the rim, nipples and spokes weigh than the hub (unless we're talking about something that is truly heavier like a Rohloff or other internally geared hub but that is a different reason completely for choosing a wheelset).
#AskGCNTraining Hey GCN! What is the most efficient way of traning if you only have 6 or 7 hours every week when training for an endurance event? Should you do a 100 k ride every 3. day and then rest the other two days, or should you rather split the training up so you have a 35 k ride every day? What do you think??
#torqueback How does the women’s pro peloton deal with menstruation? Do the teams have to track their rider’s cycles or do they insist that all riders get on hormone controls? Do they just ignore the subject and hope for the best?
Is there any method to cover up the scratches on my shifters? #torqueback
#AskGCNTraining hi guys, I live in an area where there are hardly any flat quiet roads. Mostly rolling hills. Can I still do an FTP test and would it differ from a typical FTP test on a flat road?
Upload your video about ranger cycle life hack
#torqueback is it safe to reverse a seat post I.E. flip is 180 degrees?
Rest or recovery, it all depends on why you ride what kind of riding do you do. I really don’t care about speed or racing, I like to ride as far as possible, the more km’s the better. I do zero ride rest days, short coffee cafe rides, plus cross training days (swimming). Works for me.
Great, whatever works for you Kevin!
What percentage of ftp for a recovery ride? How long? Is 80 watts the magic number?
Probably even less than that for real recovery. James said Smith about 80w!
banshee maczero
Found the answer from where Training Peaks sets my Zone 1, which is 115 W. So someone with a higher ftp than mine would be able to go harder on a recovery ride. So now my question is how long is a recovery ride? 30 min? One hour?
#TorqueBack - On the podium at Bink Bank Tour Matej Mohoric seemed to have both the Dutch and Belgium stripes on his sleeves. Since he is from neither country and hasn't won their championships is this a clothing mistake?
Hey all, I have a question, or two, about fasted training. I have recently become a father and turned 40 so no doubt the pounds are about to start piling on as I eat more and cycle less (at least in the short term). Lots of people talk about fasted training to stay trim and Olly is using it for his everesting training. I've heard differing opinions about how long/far you have to ride before it takes affect. However, I wonder if the important metric how many calories you burn? #AskGCNTraining
My commute to work is about 40km. Depending on my route and effort level Strava tells me I burn between 800 to 1000 calories. Will I see any benefit from fasting (without breakfast) and how will my previous night's dinner affect the training and effort required, say a lentil salad vs a spaghetti bolognaise?
p.s I've done this a few times now with Emma's banoffee in a pint waiting at the office :D
How often should you retest your ftp to still have accurate training zones ? #ASKGCNTRAINING
Hi! It is rare to see training tips adapted to different age groups. I am 45 years old and clearly notice how my body changes. I'll recover more slowly, losing explosiveness and mobility, to name a few. I read an article now about a man of my age who uses short sprints on max 15 seconds up hills as an important part of his half marathon training. Is this something a half-old cyclist can learn from? Do you have any suggestions on how to include such sprints in my training and how they should be performed? #AskGCNTraining
For the guy who has sweat drip in his glasses it’s a running trick but would work for him rub a thin line of Vaseline just above your eyebrows the sweat follows the line around and drips down your cheeks missing your glasses
Is there any science about what leg position is best (more aero) on a non-pedalling descent, the feet in the usual 3 and 9 o’clock position, or a 12 and 6 o’clock? #Torqueback
Sloth on a Bike some expert on gcn once said left foot forward
Feet on the top tube, jokes.
Just like shoulders or arms, getting the feet/legs as close to the body will be more aero.
3 and 9 o'clock should be more aero. But maybe in a high crosswind, up wind leg at 12 and downwind leg at 6 o'clock might be faster??? But I still put money on 3 and 9 o'clock.
3 and 9 o'clock would probably be more stable which in turn could mean you could get more aero
#AskGCNTraining is it possible to measure my FTP/Vo2 Max without a power meter/Vo2 meter? I weigh 75kg i can average out 160bpm, i measure 175cm and i weigh 75kg
I literally find it hard to recovery ride on Zwift! I get drawn into the sprints etc ...can't help it. Literally an easy ride out on Bike is only way I can keep to slow and easy 😂
What happened to “shaving your arms”?
It apparently got shaved off.
LOL!
Do you, or did you ever, spend time working on muscle activation as a way of increasing your efficiency? We always hear lots about recruiting your glutes to super-charge your output, but I suspect that many people struggle with this (witness mashing of pedals). What are you thoughts on this in terms of potential gains and also ways to work on this, like particular drills or exercises that worked for you. Thanks in advance #AskGCNTraining
I do it and, it has greatly improved my comfort on the bike, especially when riding all day long. That's one of the benefits of stretching that many people disregard, for instance, stretching your hip flexors, in order to activate your glutes, in order to relieve tension on your back. I also use a neurocognitive approach that allows me to train my proprioception, even when I am on the bike.
If during a long-distance flat time trial, such as those which take place during a grand tour, the Olympics and World Championships, do you think that if every rider were forced to ride on standard road bikes with standard kit (i.e. helmet, shoes, jersey etc.) that the final standings would be the same as if they were to all ride using bikes and kit specifically designed for time trials? #torqueback
I shave my ears
It's all about the marginal gains
#AskGCNTraining IMHO, you cant prepare for climbs on the flats. Besides the lower/power cadence of the climb, there is also the overheating due to lower speed/airflow. Also, concerning the rest/recovery: why not spend some quality time inspecting/cleaning/repairing you bike? Save your money on workshops/gym, and strengthen your bond with your bike ;)
I think when you just sit around and are passive all the metabolites don’t really get flushed out. They just kind of collect in your lymphatic system if that makes any sense? Not sure if this is even scientifically correct at all but that’s sort of my imagination coming into play...
#torqueback What's faster: Aero Bike in a "comfort" position or a non-aero bike in a "flat back" position
Dare I say dealing with the sweat under my helmet !! cycling cap on backwards under your helmet.
I don't need to wash under my helmet any more...not since the operation 😅
#torqueback question for the sprinters: I've gotten to the point where I can spin my legs pretty fast in an all out sprint. The problem is my arms (swinging the bike side to side) can't keep up, often throwing me off-balance. Any tips to synchronize that better?
Just shift to a higher gear to lower your cadence. If you are completely spinning then you should train your core as it is the muscle that is responsible for balance .
Naynoona 111 normally I would shift higher, but in Chris' how to sprint video, he recommended to be in the middle of the cassette for tailwind sprints
Recommendations are just that: recommendations. I'd advise to play around with cadences and after the ride look which was fastest.
okimy thanks for the recommendation (;
Ideally you'd be throwing the bike around as little as possible. The better your core strength the more stable you are. Moving the bike side to side just wastes energy and slows you down
#ASKGCNTRAINING what is heat training and how can I add it in my programm correctly?
#AskGCNTraining What is better between intervals: complete rest or gentle spinning, or anything else?
Gentle spinning, need to keep the legs moving