5 of the Biggest Cycling Myths, DEBUNKED!
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- เผยแพร่เมื่อ 24 ก.ค. 2024
- Here are 5 of the biggest cycling training and nutrition myths that I see continually being perpetuated. As always we go into the science to get to the bottom of each myth.
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Studies I used in this video:
www.tandfonline.com/doi/abs/1...
bjsm.bmj.com/content/38/4/488...
journals.lww.com/acsm-msse/Fu...
bjsm.bmj.com/content/43/6/401...
www.tandfonline.com/doi/abs/1...
journals.lww.com/menopausejou...
journals.lww.com/nsca-jscr/Fu...
www.asep.org/asep/asep/Niles1...
journals.humankinetics.com/do...
jissn.biomedcentral.com/artic...
www.physiology.org/doi/full/1...
europepmc.org/abstract/med/14...
europepmc.org/abstract/med/10...
www.tandfonline.com/doi/abs/1...
onlinelibrary.wiley.com/doi/a...
journals.lww.com/nsca-jscr/Fu...
onlinelibrary.wiley.com/doi/a...
citeseerx.ist.psu.edu/viewdoc/...
onlinelibrary.wiley.com/doi/f...
andrewvs.blogs.com/files/stre...
www.bmj.com/content/325/7362/...
www.cochranelibrary.com/cdsr/...
europepmc.org/abstract/med/19... - กีฬา
After watching your videos for at least year now, I'm unable to watch gcn anymore. Your presenting is cleaner, no stupid music, fresher, funnier, less bull, and down to the point. And less shilling of course (besides of hypergain beast mode)
We are on the same page my mate 😃
I agree
Bro, I ordered HyperGainBeastMode and now the watts are leaking out of my ears.
yes!Agree
I think the channels achieve different purposes, and both doing their thing quite well. Let's face it, GCN's reach is lightyears beyond Dylans and to achieve that they had to get much more casual that Dylan would ever want. This also means that GCN can reel people into the cycling world (as was the case for me, GCN played a huge role there) which Dylan for sure can't with his narrow field. And now that i gained more experience i can enjoy his content for what it is. Neither are better or worse than the other in my book.
Thanks, Dylan. Thanks to 'evidence', I now have even less friends than before.
We need a study to tell us what number of friends optimises performance. The evidence will be surprising, in any case. 😂
@@fkhan98 It seems to have an inverse proportion
@@fkhan98 "Less friends", is an always-optimal life-cadence.
Everyone else is a stretchy protein-basher, anyway.
hmmm....I read a few months ago that the more intelligent people tend to have fewer friends...maybe this is why lol
@@tonysadler5290 technically correct, the best kind of correct
That “I would” was absolutely perfect. Thanks for all the great content and congrats on the big win at Shen.
Yes, I was going to comment on the 'I Would' as well! I would vote for putting in more of these quick, snappy little comments/interjections from BHD
I was going to post this, thanks for doing so already 😉. 4:28, that‘s meme-material right there!
I don't need cadence studies, i just put the easiest gear and die throughout the ascend regretting my life choices
SAME
LOL
How does this guy not have 10 million subscribers? Easily the most informative channel I've come across on TH-cam!
Perfect, never have electrolyte drinks, hate the trainer, never have post ride protein drinks, hate spinning, never stretch. Been doing right all along
@Paul Wieringa I don't know, 330 ftp at 45 for a 140lbs guy ain't bad
👍😂😂😂😂🏴☠️
“I would!” Almost fell off my bike laughing
me to :D
Brilliant
I almost needed to pause the video from laughing too hard.
hahahah me too
Dylan is missing the point on this myth. He should say "if you went for a 1.5 ride and you only rode for 1 hour without coasting, and the other 30 minutes where spend sitting in traffic hardly raising your heart rate. Would you count that as 1 hour?"
If I ride on the trainer for 1 hour I got 1 hour of focused work done. If I go outside for 1 hour, I loose at least 10 minutes both ways getting out of the city. And for many people its even more.
I've been stretching my entire life. My entire life is a lie. At least I can reach my own heels.
Which likely is only helpful or relevant when you're in the prison shower.
@@hobbs2005 dude calm down 😂
My scientific experiements have conclusively found that having a nice laydown, instead of a hard or long ride, will solved the cramping problem 100%.
After almost 35 years of trying all these 5 myths I have pretty much came to same conclusions.
Just a point about streching - most cyclists start streching (in combination with strenght exercises) because they have shortened muscles and muscle imbalances - hunched backs etc., if you have lower back pain in you daily life then cycling pain free, because you corrected your posture, will improve your performance - I am not sure it will cure cancer though :-). I also remember it was a nice feeling when I could look back if there is a car behind me without letting my left hand off the handlebars. When doing strenght exercises, like squats, you need to do it in a decent form. If you cannot stand straight in your daily life, there is not much point in loading your shoulders with heavy weights to squat to improve your cycling power. You can get injured. This does not make your claims false, I just felt some people might overgeneralize what you claim and get wrong impression that streching cannot prevent pain and injury.
Totally agree with you! 👍
I've mentioned it before on one of his videos, but stretching has HUGE implications for my performance. I'm quite young (24), but I never really took stretching seriously when I got into exercising as an adult, as a result, I always struggled to put out peak performance because my legs consistently felt like rocks, equally, I started getting lower back pain after long rides, which while I didn't have constant pain, just lingering stiffness, it was amazing how much it saps my functional leg strength.
Since I incorporated stretching into my routine (mostly focusing on stretching after rides as I find stretching before doesn't help as much, and its more about keeping generally loose and improving flexibility). While stretching itself didn't result in the gains, it enabled me to consistently train harder. What I used to think was muscle fatigue was quite often just tightness. I was amazing once I was able to tell the difference, doing back to back harder sessions and races, longer rides etc;
My FTP went from 270w (4.0W/kg) to 308w (4.7W/kg) because I was actually able to train properly, with reduced tightness and pain. I still get bouts where my muscles get very tight, I guess i'm just more predisposed to it, but I certainly hate this culture of dismissing stretching. It's a rubbish feeling when you go out for a ride, try riding at threshold or up a hill, and the legs just turn to rocks and say no, despite your heart rate being fine, and otherwise being recovered.
I also want to add that stretching is different to warming up. Static stretching is also a myth and a hot topic in bro science. Warming up (like 10 minutes low intensity ride on a roller or before race, or lifting at lower weights on weight lifting) is beneficial for the muscle.
Correcting posture is more about strength training than stretching. Incorrect posture is the result of some muscles getting over utilized while the corresponding muscle is underutilized. So, strengthening the muscles that are underutilized should fix posture.
Though, from your description, I think you may be talking more about mobility. I wouldn't mind seeing some studies on the effects of stretching on mobility. Intuitively, I think that's the real benefit of stretching.
@@LockeLeviathan Thanks for your input. I am talking about mobility insofar as it results from correcting bad posture and is not a goal per se (like in gymnastics or swimming) - e.g. hunched back means that you need to turn most of your trunk if you want to look behind you (limited mobility) - and streching is basically trying to move to positions that your body will not want you to go easily (extending mobility in certain positions). But it is true that strenght training is just as important. Doing only one without the other can make the whole situation worse - streching can result in an injury since shortened muscles usually overcompensate for weakened muscle groups while strengthening shortened muscles might result in making the ovrcompensation worse. But I hope I am not misunderstood. I agree with the fact that static stretching to warm up can actually negatively affect your performance in the following training session. I remember all that streching before our running sessions when I was a kid. But even back than there was some intuition that doing a shorter dynamic streching before a session is ok while doing a longer static streching before running is a dubious activity. It also depends on the problem. While you might loosen you hip flexors by strenghtening your belly, and I would be worried about strenching them without strenghtening the abdominal msucles first, it would be very hard to fix hunched back just by strenghtening the muscles that keep your shoulder blades from being in a loosened position. The shortened muscle groups are just too big and too strong for that. Usually you get some mixture of streching and strengtening, that mixture might be different for different problems.
I like people who care about facts. You care about facts. I like you.
“...why we need to look at the evidence of our beliefs....for life in general” 🙌🏼👊🏼🤘🏼
I ride my trainer with a cadence of 95 while drinking protein.
with a heavy stretching session before and after?
And wearing your hat backwards 😂
You guys don't stretch during the session? Pff. Amateurs.
I occasionally suffer from foot and toe cramps in bed at night.. a 1/4 - 1/2 teaspoon of salt under my toungue which is then gargled with a mouthful of warm water for 20-30 secs... and the cramps go almost immediately.
Surprised if it does not also apply to marathon runners cramps..
Paul Hope I’ve read articles that support what you’ve said. Soy sauce is another easy hack. Apparently ‘just the taste of salt’ gets rid of the cramp, as this is faster than the body can process the intake of salt.
Thank you for taking a science-based approach to cycling training!! I have one word of caution, and I believe you often do seem to mention conflicting results, which I believe comes from experiments with low number of participants and little-to-no number of repeated experiments. I am not calling out this video in particular, but I think a lot of these scientific studies you mention should be taken with a grain of salt. For example, a P value = .05 with low population in a study can produce 30-50% false positives.
All that said, I still appreciate that you are thinking critically about how to train and improve fitness.
On that last point you made, Id like to see some videos on non cycling stuff where you dive into the studies that have surprising results.
As a runner who played alot of football (soccer) when I was younger, I have always stretched pre and post exercise. However I stopped stretching after seeing your first video on the topic and my life has been so much better since, thank you!
Great videos! You have a sober and neutral perspective on your topics and you're a good lecturer who doesn't need any distractions to make it easier listening. Keep up the good work!
I derive much information and enjoyment from viewing your content. Always super informative as well as entertaining. Thanks
I just discovered you and SO appreciate your in depth info.... AND the sense of humor. I LOVE it when I get a good out loud laugh!
great format. so much better than listening for 2 hours on other training vids to hear 10-15 mins of info of use.
Thanks for all of this work and valuable insights, Dylan. Keep it up :)
Could you perhaps make a video on the effects of percussion therapy via the use of massage guns? i.e., hypervolt, theragun, etc.
Great job, as always. As a self-aware trainer junkie, I held my breath while you went through Myth #2. hahaha! Of course, you are correct. Duration and intensity are what matter. I will throw in that you may be able to better target desired intensities at specific durations to achieve desired adaptations better on a trainer (especially if you don't have good access to roads that work well for interval work) -- that's my only additional point for folks to consider. As we approach Standard Time, and lose afternoon daylight, #trainerseasoniscoming. :)
Great stuff, Dylan. Thanks for continuing to put it out.
great video Dylan, the overall cadence part still gets me.
THANK YOU! I am also glad to see the Army did a study on stretching. When I was in the Marines, a lot of the officers and senior staff NCOs were obsessed with stretching before running. I hated it! It always made my legs feel "off" as I ran and it slowed my PFT time. (I typically ran the 3 miles in just under 17 minutes.) I thought maybe I was weird or something.
I've always felt weeker from static stretching before riding , feeling great now after switching to dynamic stretching, great advise from a bodybuilder friend
Good Stuff as always! It’s amazing how often what we think is true isn’t.
Great video but I think you missed the point slightly on myth #2 - I think all the “rule” refers to is that for a given hour of elapsed time riding inside gives you more time “working”. This is both because (a) there’s less setup/teardown time such as cleaning your bike, pumping up tyres etc so you can spend more time cycling and (b) there are no road junctions and traffic lights etc so you spend a greater percentage of a given hour actually pedalling.
not only traffic, teh study itself is flawed - the participans couldn't use fan indoors vs outdoors 35kph full body ventilation. its just bad science.
If that study truly included setup time, washing etc. then the myth isn’t actually a myth at all. Nothing is exact but interval training for 90 minutes is tougher for me than outdoors at 90 minutes unless the heat is super high and it’s matching the interval exactly, which is really tough to do outside with all the interferences.
Your videos deserve millions of views. Objectiveness is the main thing of why I watch your videos. Keep the good work Dylan. Greetings from Colombia (South America)
When I first started watching this channel, I thought "Who is this punk-ass kid? He looks and sounds like one of my smart-aleck grad students." Well, I have grown to love this channel. I appreciate how it is research-based, and I like how the relevant sources/quotes/graphs are presented. Kudos to Dylan Johnson. --J. Menickelli, Ph.D. in Kinesiology
its flawed research based. for example the indoor vs outdoor study is conducted with 0m/s airflow indoor vs 35kph full body ventilation outdoors. its just bad science.
It's youtube comment, you don't need to flex your status, or whatever.
--Hanif Faris, PhD FHD 4K in Computer Monitor.
Plus it has backwards hat Dylan!
I hope one of the smart-aleck grad students reads that! ;)
How could you dis Backwards Hat Dylan without a mention? Not only are Dylan's coaching and overall cycling knowledge top-notch defying his years, he's got the smart-ass kung-fu covered strong with BHD. :)
" I would ".
Hey Dylan, great piece of comedic editing! On a serious note, I am a coach based in Sydney, Australia and often refer my riders and club mates to your videos. Thanks for sharing the information. A great mix of valuable information and entertainment. It must be a lot of work doing these so thanks for all your effort. Really appreciate it.
Thank you!
That almost made me spit out my coffee 🤣
@jcsrstsame here 🤣 bhd is a real gem, isn't he?
@@DylanJohnsonCycling You're using a paper that uses indoors 0m/s windspeed basing your videos. You're charlatan. Use real paper pdxscholar.library.pdx.edu/cgi/viewcontent.cgi?article=5553&context=open_access_etds
Thank you for doing all the work for us. Really appreciate your channel.
I LOVE these "debunking" videos! Very useful info that allows me to unclench 😉
Great content! Thanks for putting this stuff together
I love your videos!!! One of the best, if not the best youtuber on cycling and coaching. Easily.
Thanks Dylan for a great video with a lot of useful information.
This information is golden. I don't stretch before rides, but I do stretch in the gym. Knowing that it doesn't help performance that much and it can even potentially lead to injuries due to relaxed muscles is very helpful.
Great video! Would be awesome to see another video with how to recover the fastest. Essentially how to get back on the bike quicker after a long ride. Just an idea. Big thanks for making awesome videos!
Great appreciate the research you share in your videos!
New to your channel. Love it, keep it up! Really loved the race analysis video you did about that 150 mile NC race. Could you do more race analysis videos? Even if they're races from a year ago or so... It really helped me to hear about your race strategy, specifically dealing with the other competitors and anticipating their moves. Unless you've already made other videos about that, that I haven't found yet....
Marco Pantani - even a 1 second photo reference gets my "like".
Hey so firstly thank you for taking the time to look into these topics.
I was curious about your research of stretching. I also have done research into this subject and would be curious to here your results on DYNAMIC stretching which has shown to reduce injury during exercise. Also, I was curious to hear your findings on effects of stretching on muscle recovery as opposed to external factors like soreness etc.
Again thanks for driving in on this. Keep up the great work
Excellent video. Thanks for busting those myths!
Backwards hat Dylan is hilarious this episode, 1 word lol
This video will save a lot of people a whole lot of time, effort, and money. Well done Dylan Johnson! It would be great if you could do a video on those leg compression things that people use for recovery...
Dylan super great videos. Amazing preparation and insights.
The cramping/electolyte myth is very resilient. And don't even get me started with the vitamin/supplement industrial complex ...
Someone is ALWAYS trying to sell you something, that's all you need to know.
Don't forget protein shakes!
Everyone's different!!(key words)
The more one trains and learns their avatar, the better they'll be able to FLOW like Water.
I prefer 90rpm+ and if the HR or breathing gets too high, I'll hit a lower rpm until I'm ready to rip again.
Just yesterday I was actually thinking this during my Vo2.
Just sharing what works 4 me.
Great videos Dylan! I am relatively new to cycling more seriously as a prime component of my fitness routine. The videos are extremely helpful in integrating the latest science into the time I have to train while in easing my cycling knowledge. Can you provide some examples of post training session or race nutrition options which fall in line with the scientific evidence?
Thank you for an excellent video. I think you sell it short with myth busting. They are actually valuable tips for all cyclists. I have been riding sportives for 10 years and found the evidence based approach really valuable. Would be good if you gave some suggestions - ie. what can I do about cramps. I will defiantly watch some more of your videos - hopefully all of the same high quality.
Top quality content, Dylan. Thank you!
I wasn't incredibly surprised until you mentioned the stretching. I stretch after every ride but on my ride tomorrow I'm not going to stretch afterwards since it looks like it's just a placebo. Loving the vids btw.
I love your videos! I’m not performance oriented but the information you give helps me to not hurt myself (im past 40). I just wanted to add my experience about stretching. I ride approx 10h per week and I spent lot of time working on a computer. Stretching is helping me to reduce stiffness of my back and legs, without doing it I have trouble changing positions(seating, standing).
As usual: helpful information, well presented. However, this video didn't contain much that wasn't already covered in previous videos from you.
Great information. Learn new things again. Science doesn’t lie. Thanks for sharing.👍🏼
Once again great information. Regarding stretching, I think that, just like cadence, there is probably an individual component. I have found repeatedly that when I don't stretch religiously I develop knee, ankle, or hip pain. When I am stretching every day I have little problem. As you said at the end of your segment, these are not muscle injuries and I doubt there is a recovery component of my stretching, but I have learned through repeated experience that if I slack off on my stretching I'm going to regret it in a couple of weeks as one of these joints starts to bother me. To be fair, I'm also a runner and a triathlete and so I'm doing more than just getting on the bike each day.
Dylan. Everyone of your videos is AWESOME
based on my experience, cramping happens because of over-exertion of the leg muscles .. like when you are used to riding only 50km, and in your next trip you went double or triple (100 or 150km) right away ..
as for spinning (high cadence) vs grinding (low cadence), my experience again tells me that you don't stress much your leg muscles when you spin .. thus reducing the chances of cramping ..
Great summary! I'm in much better shape thanks to your videos! Still want to see you riding with a selfie stick.
I was able to get through IT Band issues by stretching. But that's different from the performance and injury studies he is discussing.
I think the stretching comments are very misleading. I've personally found huge benefits from stretching, but if I were to just stretch arbitrarily before a ride in an isolated case, it wouldn't make a difference. And I guess it also wouldn't make a difference or perhaps hinder if you are otherwise fine, though if you've been sat at a desk all day for months on end and do hard cycling, I find I become stiff as a board, and its not something that just resolves itself magically in a warm-up, or goes away with recovery..
as I age I find that going for a short (15 minute) walk works for me to aid my recovery....
the stretching take is mindblowing, thanks for the research
Thank god for backwards hat Dylan! Without his insight, these segments would totally fall apart.
Wow, nice research! Thank you for sharing 😊
There's a lot of cycling content on YT, but I have to say, these are really good. I know of not other source which crams in this many factual bits supported by studies, and uses them to build a clip. Each one if genuinely interesting and relevant.
Wow. The Bro is harsh this week.
" he looks like he came from puberty three days ago" 🤣
...ADROPISADROP! (drops mic)
Damn, that was the only useful cycling video I've seen. Thank you for your efforts.
Excellent content as usual. Thank you.
G’day Dylan, great high quality content as always and very beneficial for me as an enthusiastic Cyclist! Top notch!👌 Just a quick question, is there any chance to have an episode of about Sweet Spot training sessions, one thing I am very curious about it and would be awesome to have your thoughts on that topic! Thanks mate, really appreciate your work! 👍👍👍Cheers!😊
Coincidentally I was melting away on my trainer as I watched this video. I could pretty much swear that trainer rides are much harder, but now that I haven’t been to any group rides in over 6 months I can finally see that outdoors is just as hard as the trainer. Possibly even harder now that I don’t have anyone blocking the wind for me. 🤣🤣
hopfully you have a decent fan. I have known a few people who go crazy and didnt have a fan for indoor rides tht defintely would make them feel alot harder
They are same difficulty. The research he uses uses no Fan i.e. ventilation at all in the lab test. Read the paper. this dylan is charlatan
@@888899999888 I feel the zero coasting aspect for the trainer also can give the illusion of it being harder. but its just diffrenet vs higher power outside but coasting here and there.
@@Demon09-_- dude it's not about coasting. It's that they did not use any body ventilation in the lab. Like you know those fans, wahoo headwind, anything pops when you hear it?
@@888899999888 I think its never so cut and dry as its only ventilation making people feel like indoor is harder. But if you have zero ventilation its defintely a huge factor. And the wahoo headwind is quite the overpriced unit for what it is. But it has some nifty features
As a Sports med PT, I really like your approach, Dylan. I’d like to offer up there is a difference in the literature in general when it comes to performance impact of static stretching versus dynamic or neuromuscular stretching. Research shows static stretching before an athletic event generally provides no performance benefit. But dynamic stretching before an athletic event ,however, has shown to improve peak force production. I agree that static stretching should not be obsessed over when searching for performance benefits, but dynamic stretching has merit.
Thank you for this! I remember learning tons about dynamic stretching and static stretching and the differences, but I started doubting myself after this video lmao.
Dylan, I love your science based content. I was a subscriber from the first video I watched. Can you do a video on creatine as a supplement for cycling? Are there any benefits or negatives? What about using creatine during the off-season when lifting? I can’t seem to find many scientific based videos on this and think you’d do this topic great justice. Thanks in advance!
Many people has small cramps on feet or hands in certain movement patterns, which none of are based on mineral deficiency, rather on biomechanics of the whole hand/foot and the muscle strength, path and of course pattern. People who only swim at their holidays experience this on bigger muscles in the water, quite often. Great video! Cheers!
I always do a cool down after my rides. I never stretch. I never have issues with sore muscles. In fact, now that I never stretch, my muscles are less sore than they've ever been.
Keep up the awesome work Dylan
your videos are fantastic, keep it up! i would like to add some info though. It's worth highlighting that it is static stretching that is detrimental to power but dynamic stretching has been shown to be neutral or beneficial. Also studies have shown that if dynamic stretching is performed after static stretching then the power loss is reversed yet the range of motion improvements remain. I would say there is very good evidence supporting the use of stretching for prevention of musculotendinous injury although i agree it is much less relevant to cycling than it would be in other sports.
Great video. As usual...Stretching is part of physical therapy to restore range of motion, so it does have a place somewhere for someone. If your normal activity doesn't put you in a full range of motion and then the cycling does...maybe this is where the older crowd "needs" to stretch prior to riding if that is their only physical activity.
"Great! Continue stretching." 😂😂😂
What a great video! I think a lot of these myths were based on some truths, but over time ballooned to include too many general situations.
Very informative video that is backed up by science. What about doing warm ups before an exercise or a race? Is that beneficial or also a myth?
What about the obstacle and hand/eye training factor in riding outdoors? That has to have some effect on overall fitness in terms of training on a real ride versus an indoor trainer.
Interesting presentation, thanks.
So all this time, stretching after a ride... I should have been eating ice cream?!?
Nicely done! WAY too many people rely on anecdotal "evidence" when it comes to making "scientific" decisions!
I believe this is your best Video ! Thanks a lot !
4:1, carb:protein ratio is what I was always given by my coaches. But they always emphasized food vs supplements as a source.
How about in the case of senior athletes who might be more prone to sarcopenia?
Hey Dylan, I used to not stretch and started getting uncomfortable pain in my lower back, and stiffness in my mid back and glutes and hamstrings. I used my insurance and went through physical therapy to improve my mobility through stretching and strength conditioning for my core and hips and I promise that it feels like magic and I feel no discomfort now, since then I stretch everyday and am significantly more flexible. Disclaimer, I ride a lot in drops and I dropped my stem. Your thoughts? I figured it depends from person to person but I always recommend stretching to people when they complain about being in an aero position too long
Yeah, the studies are very specific and are not considering long term stretching, especially in the hips and lower back, you can effectively change what muscles are firing and how much when you become flexible enough to change position to a certain extent along with the aero gains, test a bunch of pro riders already there and you will see no gains, test a bunch of riders who are not there and haven't dedicated months or years to gain real flexibility and you wont see a gain either. Pretty sure there are studies showing benefits of stretching in other athletics and goals, but the consensus seems to be not to stretch before an event, the referenced stretching studies are all during and before activities which has been debunked for some 20 years.
Great info as always Dylan I have always been a big believer in a balanced meal post workout and have worked best with ingesting carbs, proteins n well fats as well, have a question, have you ever taken a look into exercise induced anemia / ID/ IDA ? Because i've noticed during bouts of heavy training like 14-15 hr weeks i tend to get symptoms for anemia so tested CBC and yeah the rbc count was low.... would be interesting to see what your thoughts are on the subject matter.
Thanks, Dylan ! Can you explain us about using home altitude tents in training ? Thanks in advance
Good info here. Thanks for sharing.
hahahaha 'cured my cancer' you're awesome, dude. That was hilarious and your flow is good.
Another great video Dylan.
Lets be honest we all love cycling videos this is just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I love when I always watch one of these, and then put up my heavy playlist I love like Delta Parole and then I just go haaaaard!!!! Tactic hasnt let me down yet.
Definitely agree on that indoor /outdoor thing. Although the turbo is in the office, 5mins prep 1hr or so, quick shower working. Turbo FTP 3.8wpkg out side Wpkg 4.1
Hey, would nice to see a vid on latex, tubeless and so on. I always feared latex, but they feel nice and fast on the road
My record for cramping was a 7 mile (24 minutes, uphill finish) time trial. I found my cramp (calf) was caused by having the toe clips make my feet too far back and thus tip-toed on the pedals. The longer lever on the calves tires them out. Possibly the seat was also a bit high but most likely the cleats too far forward if you ride clipless.
I think stretching is good for feeling comfortable on the bike and to help counterbalance bad posture caused by your riding position
I don't always consume carbs after my rides, but when I do, I go for the gusto! Helps with the pain too!
Hey Dylan, can you please add videos of training results? I am interested on knowing how it would take to see the benefits of the training strategies you recommend. For instance, If I do an off season training how many mi/hr faster I can reasonably be next year?