As an Englishman, it usually causes me physical pain to compliment our crackhead cousins up north, but I have to hand it to this guy-his videos are top-notch! His swearing and his comedic timing is so sharp it could slice through a haggis.
This guy is an expert and he has very good advices for cycling performance! And very funny sometimes! 😂 I like his teachings and the way he does do it!
I'm new to cycling. I weighed 114kg 6 weeks ago. I started eating high protein and vegetable meals with satiating unprocessed carbohydrates to support exercise. I've been riding on my wahoo 3-5 days a week then aiming (in the pit of winter) to ride once a week 30-50kms. I've dropped nearly 5kg in that time. The last time I did my usual 30km ride I had strava achievements on nearly every section. Not to mention, I'm broadly less stressed and more positive. This advice is perfectly time to help me sustain this.
My weight firstly went down quite a lot, but now I've gained 4/5kg, my clothes are so baggy it's unbelievable, to point of having to now buy new cycling shirts & shorts ( XXL to L shirts, XXL to M shorts ). Muscle mass is heavier than fat, so I don't really worry to much about weight
Brilliant advice, brutally delivered! It’s refreshing to see good advice given so honestly & with humour! I’ve been guilty of these traits in the past & am just now slipping back into my old ways…so thanks, it’s exactly what I needed to hear!
Exactly, bang on the money. Same message as Peter Attia, an American bloke delivers sound advice re bodyfat %. Some cycling journalists bang on about how the latest bike is 150 grammes lighter than previous model and it can be felt on the hills. What utter BS. My fastest times were set on a 23lb steel bike when i was 38 years old and 12 stone. Now 13 stone 4lb at 63 years old im no fool and know its the rich living and 4" bigger wasteline thats slowing me down rather than trotting out the age excuse. Still run 5km parkrun in 23 minutes so not gonna sob.
Argh :) I WAS FAT :) Now I'm bulky. Still need to shred some 10 kgs. But I was 111 kg back in 2022. As an ex tennis player it was crazy for me. The breaking moment was the day I tried to reach and get my shoe laces - It was like I was suffocating by my own belly :) And It made me change lots of things in my life. I started eating less - I actually started eating SLOWLY, enjoying the food by using small dish, small bowls, small glass. I also quit drinking, vaping. But the most important things was that I went back on my bike at least 3 times a week. First time was like I died on the very first push (after 10 seconds I puked :D ). But I kept going over and over again. Now I'm 93-94 kgs with about 20% bodyfat and I'm targeting 85-86 kgs - I'm 1.84m
Heed the advice everyone, I'm 62 years old reasonably fit, but I was about 10 kg overweight and eating all the foods that taste so good but are bad for you. One small heart attack later I've learnt my lesson. Don't leave it too late!.
5:11 I ride 4 to 5 times a week. I eat in a 7 hour window. 2pm to 9pm. Definitely ride before i eat at 2pm, some days before work. I also gave up alcohol in early April. I've gone from 190lbs to 175lbs in 80 days. I believe the work out before eating is the best for getting rid of the fat. You'll gain muscle as the days go by riding. Thanks for the tips coach! Hell yah from Minnesota.
I actually saved 2x20g buying carbon bottle cages and it costed only 2x20 euros. Also reduced about 300g on pedals, saddle and helmet for about 350 euros in total. That's almost as good as having a pee. Also added 200g for bullet-proof unti-puncture tyres, because riding hassle-free is more important!
Hey, your vid came across and I was like what can this video bring me more ? It did do a lot ! I was hesitant to buy crisps and cookies 2h ago and I was like F that, let's stop these habits and in a month I won't even have the craving for them at all. And your video anchored that further ! So yeah thanks for all that and another wake up call of not to be lazy in any (especially when it comes to eating) And also thank you for the basecamp, just joined it ! That's some dedication you have there to help out people !
Brilliant advice as always. I love the honesty about a lighter bike etc. I asked a bike fitter once about aero handlebars and he said don’t bother. I admire that kind of honesty, considering what people are prepared to pay for the latest technology etc
I train on a 28lb steel bike including 10k climbs. One day a week I ride my Tarmac. Its a noticably big strength booster, Always a few 🏆. But the real surpruse, I'm now keeping up on group rides with the rockets . And eating in a 6 hour window to reduce digestion energy wasted.
Getting the rest of the family to go along with the new regime is very difficult for some of us. Being bloody minded and ignoring the complaints is a skill we need to learn. Difficult enough making ourselves get on the turbo after a shite day at work .... persuading the missus that lentils are yummy is worse.... 😂
I do almost every ride fasted Eat only once a day (about 6pm) with 'real' food Lots of meat eggs etc Since I've been doing this I've lost a stone Feel loads better in myself & performance on the bike has improved 10 fold
My Dolan carbon fibre steed is as heavy as a bag of flour. Its ME; I am the culprit. FAT- I even have 'Fat lad at the back' on my bib shorts (not even messing) I go out with the lads on a sat & get dropped on hills, flats, basically get left behind. Point I am going to make here is: I enjoy getting out, if i am out peddling I am not in the pub and its great for my mental health. But I am going to take heed of this fellas advice!
my question is using swift they want you to have cadance of 115 mine is only in the 80s how do you spin that fast, without spinning yourself off the bike and keeping the Watts at 90 ... help please
ok, i shall try the 10 hour eating window eating every 3 hours. I usually do high protein low carb so my serving size will have to be pretty small...hmm....
I lost 10 pounds this year and when I started riding in July, my heart rate wasn't in the normal zone. Wait, I mean my heart rate wasn't as high as when I rode the same routes at the same time frame and effort in the past. Is it because I'm not carrying 10 pounds up the hill? I'm still fat, but did losing that small amount of weight really affect my heart rate?
@@glendahunt8013 yes that's very well possible! I lost a lot more last year and gain back half of what i lost but hr dropt last year a lot and now gaint again. Also when you are eating a lot of suger your hr increase a lot. So keep on the good work mate👍
I'm that crazy person that is searching for hours to find the one product that has actually fat in it. This world is going downhill faster than we could have imagined... What keeps us weak is no fat in our food, the only good thing we had is gone now.
Takes balls to point out human made flaws, allthough depending on cronical heath issues some weight loss just for the sake of it could possibly hinder performance. ofc we are talking about the minority here, to prevent cronical issues and improve muscle/fat ratio only swaeting your face off works :
But the basic morning weight, nude or just with skivies, is your base weight and comparable weight for the day, for you, which is all that matters. Not the bike and all that stuff. Those additions aren't your freaking weight! No one is fooling themselves using that or going by that. Very right about the weights of bikes and the cost of that. If we all simply ran 1980s steel bikes with old school components we'd all be in better shape and we'd be taking riding in a more traditional way without the fluff, and without the bullcrap. If all of the bike technology since the 1970s vanished it would be better overall, like with shaving razors.
I think your next video should be "you are fatter than you think". It's not that most serious cyclist don't aware of their body weight, it's just a whole lot of people think well they are just strong and to lose weight they'll lose muscle... So they are hesitated to take that step front. However from my observation there's almost no amateur cyclist that's at the extreme edge of risking losing muscle... People forget what a raw steak looks like that fat lives in between muscle tissues... Your big bulky muscle... actually constitutes much more from fat than just muscle fiber... I made the mistake before probably from the same source of all those videos/articles that say you'll risking losing muscle only to find that those articles are mostly for pros. For most amateurs that don't train 20 hrs/wk and eat like a king -- "Just lose it".
A lot of judgement and assumptions there coach , you’ve got idea or perhaps no compassion for the myriad psychological reasons people eat or their underlying metabolic conditions that may effect their weight despite their genuine best efforts to be healthy
Don't forget to join my exclusive Free Cycling Basecamp. Hope to see you there 😉
www.bulletproofcycling.com/join?
I don’t need to shave the hair off my legs to go faster. I need to shave 15 pounds off my gut to go faster.
Go get a razor and shave the fat, quick!
I don't think anybody shaves their legs to get faster. It's so that the legs look so much better and cleaner, and muscles more defined.
When he said "You're fat" it cut deep ngl. So deep that I spat cookie crumbs as i burst into tears
As an Englishman, it usually causes me physical pain to compliment our crackhead cousins up north, but I have to hand it to this guy-his videos are top-notch! His swearing and his comedic timing is so sharp it could slice through a haggis.
Haha love it. I have to do a video about my daughter being an Essex girl!!!! 🤣🤣👍👍👍
😂😂😂😂
No chips and beer today 😩 had enough yesterday 😲
This guy is an expert and he has very good advices for cycling performance! And very funny sometimes! 😂 I like his teachings and the way he does do it!
I'm new to cycling. I weighed 114kg 6 weeks ago. I started eating high protein and vegetable meals with satiating unprocessed carbohydrates to support exercise. I've been riding on my wahoo 3-5 days a week then aiming (in the pit of winter) to ride once a week 30-50kms. I've dropped nearly 5kg in that time. The last time I did my usual 30km ride I had strava achievements on nearly every section. Not to mention, I'm broadly less stressed and more positive. This advice is perfectly time to help me sustain this.
My weight firstly went down quite a lot, but now I've gained 4/5kg, my clothes are so baggy it's unbelievable, to point of having to now buy new cycling shirts & shorts ( XXL to L shirts, XXL to M shorts ). Muscle mass is heavier than fat, so I don't really worry to much about weight
Brilliant advice, brutally delivered!
It’s refreshing to see good advice given so honestly & with humour!
I’ve been guilty of these traits in the past & am just now slipping back into my old ways…so thanks, it’s exactly what I needed to hear!
Exactly, bang on the money. Same message as Peter Attia, an American bloke delivers sound advice re bodyfat %. Some cycling journalists bang on about how the latest bike is 150 grammes lighter than previous model and it can be felt on the hills. What utter BS. My fastest times were set on a 23lb steel bike when i was 38 years old and 12 stone. Now 13 stone 4lb at 63 years old im no fool and know its the rich living and 4" bigger wasteline thats slowing me down rather than trotting out the age excuse. Still run 5km parkrun in 23 minutes so not gonna sob.
Argh :) I WAS FAT :) Now I'm bulky. Still need to shred some 10 kgs. But I was 111 kg back in 2022. As an ex tennis player it was crazy for me. The breaking moment was the day I tried to reach and get my shoe laces - It was like I was suffocating by my own belly :) And It made me change lots of things in my life. I started eating less - I actually started eating SLOWLY, enjoying the food by using small dish, small bowls, small glass. I also quit drinking, vaping. But the most important things was that I went back on my bike at least 3 times a week. First time was like I died on the very first push (after 10 seconds I puked :D ). But I kept going over and over again. Now I'm 93-94 kgs with about 20% bodyfat and I'm targeting 85-86 kgs - I'm 1.84m
Lycra Begby, love it 👌🏻
Heed the advice everyone, I'm 62 years old reasonably fit, but I was about 10 kg overweight and eating all the foods that taste so good but are bad for you. One small heart attack later I've learnt my lesson. Don't leave it too late!.
5:11 I ride 4 to 5 times a week. I eat in a 7 hour window. 2pm to 9pm. Definitely ride before i eat at 2pm, some days before work. I also gave up alcohol in early April. I've gone from 190lbs to 175lbs in 80 days. I believe the work out before eating is the best for getting rid of the fat. You'll gain muscle as the days go by riding. Thanks for the tips coach! Hell yah from Minnesota.
He encourages me to lose some weight. You know, i really spent some money for 20g lighter bottlecages 😅
“Don’t be tired”. No wiser words have ever been spoken. Thanks Coach !!!
This means get better rest before rides. Try harder, kid
I actually saved 2x20g buying carbon bottle cages and it costed only 2x20 euros. Also reduced about 300g on pedals, saddle and helmet for about 350 euros in total. That's almost as good as having a pee. Also added 200g for bullet-proof unti-puncture tyres, because riding hassle-free is more important!
World class video! Thank you very much!
Hey, your vid came across and I was like what can this video bring me more ? It did do a lot ! I was hesitant to buy crisps and cookies 2h ago and I was like F that, let's stop these habits and in a month I won't even have the craving for them at all. And your video anchored that further ! So yeah thanks for all that and another wake up call of not to be lazy in any (especially when it comes to eating) And also thank you for the basecamp, just joined it ! That's some dedication you have there to help out people !
Brilliant advice as always. I love the honesty about a lighter bike etc. I asked a bike fitter once about aero handlebars and he said don’t bother. I admire that kind of honesty, considering what people are prepared to pay for the latest technology etc
I train on a 28lb steel bike including 10k climbs. One day a week I ride my Tarmac. Its a noticably big strength booster, Always a few 🏆. But the real surpruse, I'm now keeping up on group rides with the rockets . And eating in a 6 hour window to reduce digestion energy wasted.
Excellent Coach
Getting the rest of the family to go along with the new regime is very difficult for some of us. Being bloody minded and ignoring the complaints is a skill we need to learn.
Difficult enough making ourselves get on the turbo after a shite day at work .... persuading the missus that lentils are yummy is worse.... 😂
Piękny materiał. Brawo.
I do almost every ride fasted
Eat only once a day (about 6pm) with 'real' food Lots of meat eggs etc
Since I've been doing this I've lost a stone
Feel loads better in myself & performance on the bike has improved 10 fold
My current scales don't do bmi.
But weight wise I've lost 12lbs. Dropped my cholesterol.
Thanks for the kick in the fanny!
The two large full water bottles on my bike weigh 4 pounds.
My Dolan carbon fibre steed is as heavy as a bag of flour. Its ME; I am the culprit. FAT- I even have 'Fat lad at the back' on my bib shorts (not even messing) I go out with the lads on a sat & get dropped on hills, flats, basically get left behind. Point I am going to make here is: I enjoy getting out, if i am out peddling I am not in the pub and its great for my mental health. But I am going to take heed of this fellas advice!
I couldn't take my eyes off the fried breakfast in the background
I like this guy 👏🏻
well said
Bardzo dobry film i przekaz. Zgadzam się z tobą w stu procentach. Pozdrowienia z Polski
Missing a big one: better quality and longer sleep.
my question is using swift they want you to have cadance of 115 mine is only in the 80s how do you spin that fast, without spinning yourself off the bike and keeping the Watts at 90 ... help please
Absolute truth! Can I vote for you in the UK election coach? Eat nutritiously, keep moving, keep flexible and stay living.
Great advice, but as he's Scottish I felt threatened 😂😂😂😂
As a Performance Dietitian, he nailed this.
We’ve got to go to Mordor Frodo
So Scott, after an hour of zone 2. If I just peg it on the last hill home? Is that counterproductive?
Nope
ok, i shall try the 10 hour eating window eating every 3 hours. I usually do high protein low carb so my serving size will have to be pretty small...hmm....
I lost 10 pounds this year and when I started riding in July, my heart rate wasn't in the normal zone. Wait, I mean my heart rate wasn't as high as when I rode the same routes at the same time frame and effort in the past. Is it because I'm not carrying 10 pounds up the hill? I'm still fat, but did losing that small amount of weight really affect my heart rate?
@@glendahunt8013 yes that's very well possible! I lost a lot more last year and gain back half of what i lost but hr dropt last year a lot and now gaint again. Also when you are eating a lot of suger your hr increase a lot. So keep on the good work mate👍
That's hard to hear for a lot of people.....
I'm that crazy person that is searching for hours to find the one product that has actually fat in it.
This world is going downhill faster than we could have imagined...
What keeps us weak is no fat in our food, the only good thing we had is gone now.
Algorithm points me to sweary Scottish tough-love cycling coach. Subscribed.
Takes balls to point out human made flaws, allthough depending on cronical heath issues some weight loss just for the sake of it could possibly hinder performance. ofc we are talking about the minority here, to prevent cronical issues and improve muscle/fat ratio only swaeting your face off works :
You shouldn't hook a load onto your saddle.
To my MAMIL brothers.... keep the faith and embrace your Lycra busting girth! He's clearly only addressing the youth 😂
So only eat in a 10hr window but eat 6x in that 10 hrs? So 14 hrs of “fasting”?
I liked this veidio
But the basic morning weight, nude or just with skivies, is your base weight and comparable weight for the day, for you, which is all that matters. Not the bike and all that stuff. Those additions aren't your freaking weight! No one is fooling themselves using that or going by that. Very right about the weights of bikes and the cost of that. If we all simply ran 1980s steel bikes with old school components we'd all be in better shape and we'd be taking riding in a more traditional way without the fluff, and without the bullcrap. If all of the bike technology since the 1970s vanished it would be better overall, like with shaving razors.
I think your next video should be "you are fatter than you think". It's not that most serious cyclist don't aware of their body weight, it's just a whole lot of people think well they are just strong and to lose weight they'll lose muscle... So they are hesitated to take that step front. However from my observation there's almost no amateur cyclist that's at the extreme edge of risking losing muscle... People forget what a raw steak looks like that fat lives in between muscle tissues... Your big bulky muscle... actually constitutes much more from fat than just muscle fiber... I made the mistake before probably from the same source of all those videos/articles that say you'll risking losing muscle only to find that those articles are mostly for pros. For most amateurs that don't train 20 hrs/wk and eat like a king -- "Just lose it".
30 percent body fat here. I'm ashamed ... 😢
Greetings! What kind of helmet do you wear, may I ask?
A heavier bike makes you fitter. Nobody brags about going to the gym and doing more reps with less weight.
GET OUT OF MY HEAD 🤣😂
Eat more = Ride more
Is basecamp the same as the now defunct school of kinetic cycling?Hmmmmm.
👋👍
I would actually gain a kilo or two. But those useful kilos. =)
😂 the only way you have 10 extra kilos is if you are including you bike and kit in that number 😂
yes, that’s what he is talking about👍🏼
A lot of judgement and assumptions there coach , you’ve got idea or perhaps no compassion for the myriad psychological reasons people eat or their underlying metabolic conditions that may effect their weight despite their genuine best efforts to be healthy