Training For Endurance When Short On Time | Ask GCN Anything
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- On this week’s Ask GCN, Emma and James sit down to answer your cycling related questions. Remember to get your questions in with the #Torqueback, or if you are in need of some help with your training, use the #AskGCNtraining.
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In this edition of Ask GCN, we address how to train your endurance when you are short on time, how to train for sprints and flat riding when you live in the hills, how you can know when to buy a new bike and whether blood donation has a negative effect on your performance.
Remember to leave your questions in the comments below. 👇
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Watch more on GCN...
GCN Show Ep. 289 📹 gcn.eu/show289
Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / www.bettiniphoto.net/
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Leave us a comment below! - กีฬา
Get in your #askgcntraining questions here 👇
iron that shirt...
#askgcntraining I've been reading about Critical Power and W' compared to FTP. I know I can improve my CP but can I increase my W' and if so what kind of workouts will help?
#torqueback hi! As I train and ride in the beautiful mountains of Colorado, people have actually told me at a stoplight that my bike looks too small for me. I’m quite comfortable and at 5’10” its a 54cm bike which fits my inseam of 32”... my saddle is high enough, have a great angle at the knees too. it’s not the first time that I’ve been told. what “tells” other people that it’s too small? Visually what can you tell from another rider if it’s small?
Neck pain could be helmet choice,is gravel guy using peaked MTB helmet? Guaranteed krick in the neck
#askgcntraining Discovered gcn & Zwift back Oct '17. When I learned what ftp was I tested and following the ftp plans I've raised my ftp from 193 to 246. Improvements have slowed now and as I want to get up hills faster my question is, should I continue to focus on my ftp plans or should I be doing some other training? Great show
Thanks so much for your answer! I'll definitely let you know how it goes.
I had no idea Danny Zuko and Sandy knew so much about cycling.
No doubt they can go like greased lightning.
I really enjoy all your segments. Have any of you ridden in Utah in the USA where I’m from?
I'm baffled about the comment regarding there being no evidence that stretching increases flexibility. Was this specific to cycling? As a martial artist of 22 years, I can assure you that stretching is precisely how you can achieve incredible flexibility.
HI Matt, check out these links www.livescience.com/48744-how-does-stretching-work.html and www.ncbi.nlm.nih.gov/pubmed/15233597
GCN, You haven't showed any evidence that stretching is not useful for endurance cycling. In the Pubmed study you cited they did not consider what happens after 5-6 hours of cycling with closed hips and chest. There are many advantages of opening your hips (at the very least, glutes and hip flexors) after 5-6 hours of cycling where your hips are always closed.
I don't like stretching, so when I heard about the lack of evidence a few years ago, I stopped feeling guilty for never stretching.
Can you link studies supporting your claims?
I started a full on stretching regime at the start of the year. My flexibility and cycling performance have gone through the roof. If 40 year old me could give 20 year old me one piece of cycling advice, it would be stretch. Every single day.
You answered a question I didn't even know I had! The platelets question was perfectly timed. We have a bit of a shortage here in the States. If it's going to make cycling hard then there's no way I'll risk it.
If you can donate platelets specifically, you will replace those more quickly than Emma was saying. Her answer was regarding donating whole blood, where the volume is replaced quickly, but the blood is then more dilute with less oxygen carrying capacity.
So check if your blood donation centre can filter the platelets, and re-infuse your erythrocytes (red cells).
Thanks both, that's a great video
Cheers Gethin, glad you enjoyed it
As someone who was recently anemic from blood loss. A lack of red blood cells will have a very noticeable impact on your performance. Anemia can cause crushing headaches and expect to be winded by basic activities like walking up stairs. I didn't notice the effects quite as much on the bike but my speed, power and endurance were all heavily reduced. Iron supplements can help but as always talk to your doctor before starting any new supplements.
Great questions and answers on this episode
Cheers Nikola!
To Eoin: You could try doing some stretch exercises for you pecs. A really common cause of neck pain is that you spend lots of time doing some activity (cycling is one such activity but just having a regular desk job in front of a computer also is) where your arms are predominantly in front of you. This tends to lead to short pecs, which pulls the shoulders forward. Since the body has a tendency to try and keep a decent posture this will have your neck muscles perpetually trying to pull the shoulders back, which will eventually make the neck muscles hurt from overuse. I have no idea why your new bike would have triggered this and it's fully possible that the problem you're having is an entirely different one, but if you have the problem, stretching the pecs will most likely eventually pull the shoulders back, so your neck muscles can get some rest.
I miss Matt......
Yeah... I don't hate the new presenters but the channel is less appealing without Matt.
Der Eidgenosse It's the Team Sky method: get all the best people on your team so that they're not on the other team ...
Ollie is a great addition but the channel seems less matey now,Matt, Si and Dan were brilliant together.
It is purely for creating more sponsor money I would venture. as with most things once its grown and developed they ruin the format that got them to the point when they feel money and revenue is more important. Understandable but, often as is the case with the ''new'' GCN most is poorly done
Me too, like loosing a friend, can they bring him back sometimes???
#askgcntraining hi GCN, thanks for great videos! Should I eat a recovery protein bar straight after a ride, after a lunch, or wait some time and eat it later? Thanks!
Have you guys done a review of the Tannus tires? I am waiting for the tech to improve, is it there yet?
Hi GCN, love your vids!
I am fairly new to the sport of cycling, but have been experiencing some pain in my thigh muscles. I recently aimed for my first 100k ride, I was well prepared and fully energised. However, after about 2300ft of climbing and 40 miles, I got this excruciating pain in my thighs. Even after stopping it continued; just managed to get home. Was I just not ready? Or could this pain be something to do with my cleat alignment, as I have had it before at the end of longer rides. #torqueback
#askgcntraining I have recently started following a structured training plan with a power meter. I have prescribed intervals of set watts but wen out on the road my watts output seems to go up and down over my interval meaning my average and NP power have a big discrepancy over a ten minute effort. I frequently seem to jump training zones too. Should I focus on the NP power or average power for sessions? I use 10s average power data on my headset to try stay in a zone. Love your work guys!
I would like to watch a video about cleaning sealant debris from rims or tyres too.
It is only con for tubeless tyres to tubed tyres.
#askgcn #torqueback Hi, I've just bought some new wheels with internal Rim width of 19mm. When I put on 25c clincher tires on them, the measured width comes out to 28mm. Should I pump the tires to the recommended Psi for 25c or 28c for my weight ? Thanks! Keep up the good work.
Emma and James do it great and have good chemistry! Really enjoyable see them!
Thanks Petinka
Follow up on the blood donation question. Is there any kind of supercompensation when recovering from blood donation? In other words, would one, given the same training effort, end up at a higher level after donating blood than after not donating?
Always enjoy the shows
Cheers Phillip
#askgcntraining : How to be efficient on sprints/standing climbs with a wide hip? Either my bike is rocking from side to side like 60° or my hip. Is there a fix or just accept it for what I have?
#Torqueback. Can you share any guidelines for cleaning my helmet? Should I clean the pad liner periodically for example to keep it free from germs/bacteria from sweat? Thanks!
Would neck pain during a ride be caused by too wide handlebars? I sometimes get a bit of pain in my neck/shoulder area during a long ride, and one suggestion I read is to go with narrower handlebars.
#askgcntraining I am just starting my training again following a fibula stress fracture & am building up slowly on the trainer. My friend rides MTB and uses oval chainrings and suggested it may help with the pedal stroke. Do you think oysmmetric is a good idea for training on my road bike? Thanks
#torqueback Hi there. I understand that a number of the GCN team are using tubeless setups, and, more importantly perhaps are very happy with the results. Is there a sealant that you can recommend? I am finding even small punctures don't fix and I am reduced to using inner tubes in my Mavic USTs more often then not. I love the idea in principle (no inner tube etc), but in practice... meh.
Keep up the great work. Many thanks.
#askGCNtraining how can you cycle for a long time in an aero position without getting a really sore back?
I’d suggest improving your core and back strength and getting a professional bike fit in addition to the practice suggestion that Mr Grumpy listed.
#torqueback How often do I need to change the sealant in my tubeless tyres? Does the sealant go off faster if you don't ride as much?
#askgcntraining I normally train 4/5 months to peak at the beginning of July (CTL 55), then I decrease my activity (CTL 25). What is the minimun number of zwift session I should do in a week during the rest of the year to maintain a decent form over the winter months? What kind of sessions?
Did you ever do a follow up on Emma's bike fit to see how the changes that were made worked out in real life? Haven't seen it in the videos unless I missed it. Really interested to know if there was much 'improvement' or did it cause complications. 07:45
#Torqueback hi GCN, I'm new to cycling (loving it so far!!) and hope it will also improve my stamina for taekwondo and soccer. If I'm looking to invest in power meter, how much of a difference in accuracy will the single-sided vs the double sided version. I know that my weaker foot is significantly worse than my stronger side. Will I benefit from using the double-sided power meter?
#Torqueback Recently bought a new aero frame and im looking to slam my stem but dont want to cut the steerer tube before im sure i can fit that position, is it possible with a carbon steerer to run multiple spacers above the stem for a few rides before getting the saw out? (I have heard you can damage the carbon if the compression bolt isnt in line with the stem)
I didn't know Emma was from Norwich too! 😀 'way The Canaries!
#torqueback I'm torn between buying a new bike or buying a smart trainer to keep training in winter in Canada. What would you suggest? Thanks!!
#AskGCNtraining I have an event, you must cover 12 miles in 30 minutes, course is flat. What is the best approach, keep the full 30 in one go, 2x15 efforts with a break, 3x10? My guess is 3x10 and later 2x15 but at what point do you switch?
#askgcntraining Can you share how often and some cycling specific exercises to do for strength training both on and off season ? i would like to keep a routine year round incorporating cycling with weights without overtraining. thanks !
Emma's the best.
10:54 you guys missed the part of whether the pros would ever go tubeless. I'd say highly unlikely. Tubulars are lighter and still ridable for short distances while flat. Plus they have pro mechanics to do all the gluing
#askgcnanything. Hi there. I took up cycling as of 2 years ago. Started with a cheap used aluminum frame bike. Last fall bought a full carbon and really hit the indoor training. I admit I am a fair weather cyclist so I don't ride in much less than perfect weather. Today though I went out with gusty winds of 35-40 kph. First time in a long time I found my hands were going numb. Would wind cause this or is it my cut back in riding as the weather has been off this past month and it has caused me to gain more weight?
#askgcntraining long question, in 2020 here in Vancouver Canada we are holding the world fondo UCI championship. ( Emma are you coming?) .. my question is during the 2019 Whistler fondo event participants can qualify in their age groups for the 2020 event. I will be 55 in 2019 so wanted to see if there was a long term strategy to plan and train and to peak prior to event ( 12 month strategy ? ) I am entered in the 2018 event to give me some insight on the course . Thoughts ?
#Torqueback Hi CCN, the last couple of weeks I got caught in a few spots of rain, first time since riding on carbon wheels. Although I'm very happy with the braking performance in the dry, I found in the wet braking performance isn't even half as good. So bad in fact that for my 6-day sportive in the Dolomites later this year I feel that I have to go back to aluminum rims. My question is, are there any modern carbon wheels around that in the wet are just as good as aluminum rims, or is my experience pretty typical for carbon braking performance in the wet?
Needless to say I don't have disc brakes.... yet.
#Torqueback , the other day climbing a hill that was about 10% (putting down a solid 400 watts), a very large dude on a huge framed ebike with tires and fenders that literally were the size of a motorcycles went flying past me at 40kph or something dumb like that, with him not even bothering to pedal at all.
So when does an ebike stop being a bike and instead become an electronic motorcycle that happens to have pedals in case your battery goes dead?
Whatever that thing was, it should require a license plate.
#torqueback is a 19-20cm saddle to bar drop to much considering i'm 16. I'm quite tall standing at almost 190cm and have a 58cm frame with 130 mm -21 deg stem. What do the pros use
#Torqueback Hi GCN, I want to do road cycling and cyclocross, but with only one bike. Should I get a road bike, and have a set of cross wheels to switch to when doing cross, or get a cross bike and put road wheels on it when i'm doing road riding? I ride on the road more and I'm thinking of getting a road frame so I can go as fast as possible on the road, but i'm not sure. Thanks
#askgcntraining I have joined a cycling club that has crit races every Sunday. I do well on the flat tracks but when there is a climb on the track I can not keep up the efforts and then I get dropped. What training should I do to do better on the hilly crit tracks?
Is there really any substitute for long hard rides? I tried a variety of "time efficient" endurance training sessions before a bike packing event and still struggled with 120-150km and 2,000-m climbing a day. My heart and lungs were OK, but my leg muscles took at least a week to get used to the work.
Gianfranco Zola was an absolute legend! This coming from a Man Utd supporter.
#askgcntraining I'm 6 weeks away from a 200 mile race. My ftp is 302. What should I do to train my remaining 6 weeks?
#AskGCNtraining
For a given overall training load and duration in a set period of time eg week or month, would it be better to do more shorter rides or fewer longer rides to gain the best fitness results?
Comments for _Sajmon495, Jens Digmann_ and _Emily:_
_@Sajmon495_ -- If you've ever suffered a muscle cramp, seizure or spasm after intense exercise, then you'll know the importance of stretching. It is the fastest and simplest treatment. So, if you train hard, I recommend stretching immediately after you stop cycling in order to stave off possible problems. This is extra important if you will be sitting for long periods of time after intense cycling. I usually cycle early in the morning at dawn. Afterward, I go to work and sit at a desk. Stretching immediately after cycling is an effective preventative for muscle trouble. On the other hand, if you seldom train hard -- if most of your cycling is "low intensity" -- then you may rarely need to stretch.
_@Jens Digmann_ -- Using foam in place of air pressure for tyres has major problems. With air, you can vary the pressure to suit the weight on each tyre and the road and weather conditions. No such adjustment is possible with the foam. If you are a small person with a low body weight, you may find that the foam is too stiff, producing an uncomfortable ride. If you are a large person with a high body weight, you may find the foam is too soft and the tyre may compress too much, allowing your rims to impact rough pavement. And there is no way to temporarily reduce the stiffness of the foam for wet or cold weather. The idea of foam in tyres has a huge appeal because it virtually eliminates flat tyres -- but the negatives described above can be serious when high performance is a goal.
_@Emily_ -- The easiest way to clean chainrings is with the chain off. Then you can use a rag with a little degreaser on it to wipe the teeth clean. But you'll never be able to get the teeth completely clean in the hard-to-reach places (like the outer side of the small chainring on a 2x drivetrain). Two things to avoid: (1) Do not spray a degreaser toward your bottom bracket. You may get degreaser into it and damage it's lubricant. (2) Do not use a wire brush. I don't know why James would use a wire brush on a bike -- it will scratch it. If you need to use a brush, use a plastic one. For example, an old toothbrush with stiff bristles is great for the chainrings.
As Emma mentioned, cleaning the chainrings is only part of the job because, if your chainrings are dirty, your chain, cassette and the jockey wheels of your rear derailleur will also be dirty. So you must clean the entire drivetrain or your chainrings will become dirty again on your next ride. Cleaning the drivetrain is easier if you can remove your chain. Some chains (like most SRAM chains) have a removable link (SRAM calls them PowerLocks) which enables you to quickly remove the chain. And the type of lubricant you use on your chain can have a large effect on how quickly your drivetrain gets dirty and how frequently it should be cleaned. Generally speaking, if you cycle in wet weather, a water-resistant wet lube is often the best (like Park Tool CL-1). But, if you mostly cycle in dry weather on clean roads, a dry lube (like Molten Speed Wax) can be a better choice because dirt doesn't stick to it as much as the wet lubes. And, with a dry lube, there is much less cleaning needed on the chainrings, cassette and jockey wheels.
D.Eldon just YES all the way
#askGCNtrainning. I think to get draft from another rider, you would not need a large group, but could use the strategy that geese employ. What do you think.
#torqueback Hi, GCN. I know the Zwift is most famous of the cycling apps, and I must admit, I enjoyed it in the past, when sharing turbo trainer with fellow cyclist. However considering getting it for my own this winter season, but I am dreading expense of new laptop, turbo and Zwift subscription all at once. Are there are other apps as good as that one, and cheaper/less equipment (laptop) demanding. Any recommendations? Thanks Barbara
Check our VirtuGo and Road Grand Tours. These are both Zwift competitors that are in a free beta use period. If your concern is the performance demands on the laptop as opposed to the subscription cost, the you can look at using Zwift on your phone (or Apple TV) or look at apps like TrainerRoad or Sufferfest, which have a similar cost per month but don't put the same demands on the graphics of your computer as Zwift and other similar apps.
#torqueback Do big muscular legs have any downsides except added weight?
#AskGCNtraining Should I do long, easy rides or short rides with more climbs and faster to improve my stamina and strength ?
Simon Babo faster and climbing would be your answer for the improvements you want. Long easy steady rides will keep you just that, nice and steady in fitness levels
#askgcntraining I'm a high school runner with a 4:36 mile, i just got a road bike and clip in shoes and i went for my first ride and i did 16 miles at 16.5 mph is that good for a beginner?
#AskGCNtraining: Just returned from my first holiday without a bike in years as it was not practical to take it with me. I did some running to maintain fitness. What is the best way to take quickly regain fitness (e.g. get back to the same level). Thanks Kurt
Basically you could answer every question by showing a sprinting Chris Opie.
Lukas Adamson everyone wants to see a sprinting Chris Opie. There can't be enough of Chris' sprints. Chris' sprints never get boring %D
Elena's right, we cannot get enough of Chris' sprinting videos
What's the most aero position for my QR axle? #Torqueback
Any hacks or tips for handling with massive sweat in the summer heat?
Sweat dropping from my soaked helmet inner-pads it's freaking annoying.... I do sweat freaking a lot, really a lot and it's really bad when it drops onto my glasses..
I constantly have to take off my glasses and holding my head to the one side and pressing my forehead into the helmet to get rid of all that sweat....
This solution cases problems with dense traffic and it's awful, sweat runs over my arms and hands. On really hot days like today, I need to do that constantly .... every 10 - 15min until it starts again dropping... I thought about cycling cap under the helmet but I am afraid of overheating my head and my helmet does not fit really well with a cap under it.
Anything else?
#Torqueback
Can you do a review of the Ferrari SF01 bike that's just come out?
Would be curious to see how Formula 1 technology measures up to the absolute best in cycling.
Personally, I have always perceived putting degreaser on the bike as a bad idea. Especially if you're going to smear it around the components liberally. The problem is that degreaser can work its way to the bottom bracket, jockey wheels and hub bearings/hub body engagement system. All of which are designed to be sealed away from dirt and dust, but degreaser can work its way and deteriorate the lubrication in those parts.
Maybe I'm just anal, but one of best purposes for a quick release link such as the KMC Missing Link is that you can quickly remove your chain for cleaning and relubrication. I use an old water bottle or Nalgene water bottle dedicate to chain cleaning. Pop some degreaser in along with hot water, soak and shake and that will allow you to really get the insides clean! Then dry the chain, rinse and dry the bottle, drop the chain back in...spray some lube, shake, and install it back on the bike. For the rest, I actually pull the crankset and cassette off the bike to clean.
However, if I am just going to clean the whole bike, I use body wash...more gentle than dishsoap and does just fine removing dirt, grime and the nasty grease in the drivetrain. I only remove the parts about every 3 mo. depending on how nasty they are.
#askgcntraining My question is about potential strength, and gender! I'd like some training advice for keeping up with my husband who is both lighter, and stronger than me! He weighs between 56 and 57 kg, and has an FTP around 200, and he's particularly good at climbing. I weigh approximately 61-62 kg, and have an FTP of approximately 150. I've been training on Zwift for about 6 or 7 months, although admittedly without a strict schedule or intent. While my power has only increased from 143 to 148 in the past 6 months, I have gotten noticeably faster climbing hills, cutting off in some cases minutes of my best times. But for all my efforts, my husband can still destroy me on both the flats, AND the hills! He's kind enough to wait for me at the top, but what would be the best way to train to keep up with him so I don't feel I'm always slowing him down? Or, do I have to accept the fact that, as a female person, I will always be a bit less strong than my man? How do I know when I've "maxed out" my potential abilities? I'd like to mention that he doesn't care at all how fast I am, and would ride with me no matter what :)
Charlotte K technically, women have less muscle than men. Your man is lighter and more of that weight is working muscle. So theoretically, you carry more extra weight uphill than he does. I kinda have the same problem, so I try to optimize every small thing. Like, shed all extra weight from my bike, always ride in an optimal gear, pace correctly to not fade before the hill ends, alternate sitting and standing. By the way, climbing standing is harder on heart&lungs, but you can use weight to your advantage and throw in a little bigger gear.
P.S. there was a video from Emma about climbing. Watch that and do hill reps
You are under 2.5 watts per kilo, and your husband is only around 3.5 watts per kilo FTP. I suggest taking on a basic structured training program such as those suggested by Joe Friel or even the pre-made ones like in TrainerRoad. It sounds like you're new to training, so you should expect good gains pretty quick. As for maxing out your potential, everybody is different, but it seems that most people I know seem to peak around 5.0 watts per kilo. For me, I don't ride much any more and have only within the past 2 weeks began any training again, and at 80 kg my FTP is 328, netting 4.1 watts per kilo, which is enough to basically go ride wherever I want as long as I don't expect to be hanging with the front group the whole time. I feel that overall I am about average fitness for a cyclist, so try shooting for 4.0 watts per kilo as a good baseline for comfortably completing whichever ride is your goal without fear of a DNF.
Option 1) Feed him cake. Option 2) Divorce.
@charlotte you can also adjust the weight in zwift. Put yours at 50k and your husbands on 65kg u can keep up :)
#AskGCNtraining Hi GCN! I live close to the Alps and would like nothing more to explore them on the bike, but I can't seem to sustain my power up anything more than a mild incline. My heartrate climbs almost as fast as the road until I inevitably blow up and have to catch my breath for a few minutes only to repeat the same bit until the road flattens out again. I'm doing much better on the flat, where I seem to be one of the faster riders out and about. Training into headwind hasn't really helped me as I get more of a choppy wind in my region so it lets off before I need to.
Is it just a matter of increasing my FTP or are there sessions I can do to specifically target sustained power delivery?
I have seen similar figures on my MTB, but since all my power data is calculated rather than measured I really can't say for sure... My natural cadence up a hill is a bit lower, but that is mirrored on the MTB where I have a whole smaller chainring to bail me out. From an effort level both feel similar, but I recover between strokes on the flats? I'm really stumped, anything more than 6 % for about 500-600 metres almost certainly means a mandatory break for me.
bbman85: Start saving for a power meter! When you know your power, you'll know why your climbing sucks!
#TORQUEBACK Which race is considered to be the hardest of all? Would be interesting what the peloton thought.
#torqueback . My question is, is there any manufacturers making a gravel E bike. I know that there is plenty of ones being made with front suspension, but this does not interest me, thanks, Greg.
#askgcntraining is there a difference in ftp when riding on the flats and riding on the hills because i do seem to put in more(and longer) power on the hills(mountains) then on the flat? thx and love all of the new presenters grtz from belgium
#TORQUEBACK looking for thoughts for a new purchase. Endurance bike with Ultegra DI2 and Fulcrum Racing 44 aero wheels or Ultegra with Reynolds Assult 41mm carbon clinchers.
Thank you,
David
at 6:54, is that a 60mm deep wheelset?
#AskGCNtraining.
Has any one of you experiance with Humon Hex?.
It looks very promising.
At 4:00 it says effrots I can’t read anymore and I can’t comprehend the videos
I’m ded thx gcn
Hi GCN. That had me flumoxed also. There's a computer technology called spell check you could use to avoid this. There's also a paper version called a dictionary. But I believe there are also some really old school people who just learned to spell 😉
I like James. I think he is better when he is not scripted. IMO his personality shows more when he is not trying to sound all official and serious. I think he is like Matt in that respect. I thought the Dutch Corner video showed his potential when he is more relaxed. But, making off the cuff comments can get you in trouble if the ideas are not well thought out first. Know the script, but maybe put your own words, smile, personality and perspective into it.
I have been riding for about 4 years and improved a lot in the first 2-3 but I seem to be plateaued around 2 (comfortable)-2.6(FTP) W/Kg. I want to keep improving as I'm only 26 but am overwhelmed at trying to find a long term focus for my rides to keep improving. Help #AskGCNtraining
How do I get GCN to stop multiple feeds on the same topic in my facebook?
#AskGCNtraining. Hi from New Zealand. I have just completed the Zwift 10-12 week FTP builder and increased my avg from 192W to 218W avg using the 1 hour 13 test. Is that a good increase? What Zwift training should I do now? Have a 148km ride at end of Jan 2019 www.cyclechallnge.co.nz that I would like to do under 5 hours then I plan on doing "all the mountain stages" tour at the Tour De France next year. Any help much appreciated.
#Torqueback Are Smart Trainer suppliers conning us? Tackx Flux can do 1500 watts and only a 10% climb! I never output 1500 watts and I can get up 20% climbs (admittedly quite slowly). I do not understand why a Smart Trainer capable of 1500 watts says it can't achieve a gradient of more than 10%, it doesn't make sense. Maybe they mean 10% at 50kmh with a 95kg rider, but that seems a bit weird. Your thoughts and possibly a bit of science would be appreciated.
How should I combine cycling and running training sessions? #AskGCNtraining
You could check out the content from our friends over at GTN!
#AskGCN Help! I'm suffering from withdrawal symptoms after the end of Le Tour! I've looked at related health pages and there's nothing there to help me recover, how do I cope?! There's a whole year till the next 😭
A wire brush? On alloy chain rings? N-o-o-o-o-o ooo o!
#askGCNanything living in Glasgow with the European championships being on I have seen loads of pro cyclist out on the roads, should they not give a nod or a wave like everyone else? I have been blanked by at least 5 riders.
#Torqueback how can a bike be too small?.. I dont really get it, the seat goes up and down and the height and length of the stem can be adjusted so what really does the frame size have to do with it?
Nathan Brown the frame would be somewhat shorter. Yes, you can move your saddle back, but it still changes geometry an the way you sit.
#torqueback My mom - who actually doesn't know much about cycling - recently asked me the following question and I was blown away by it because i never thought about this: Now Froome has been allowed to ride the TDF after his salbutamol incident, it seems like he isn't really at his best. He doesn't have the yellow jersey and he didn't win any stage yet. He also hasn't shown us his absolutely amazing climbing skills. Is this a total coincidence?... Or is he more careful with the use of some substances - like salbutamol - because they are keeping a close eye on him after the salbutamol incident, and is that the reason why he isn't "at his best"?
He looked pretty impressive winning the Giro. I think it's more that trying to win 4 Grand Tours in a row, eventually takes a toll on your body.
David A it could indeed be that. I think he's suffering a lot mentally as well.
JOHN Franco Zola?!! Oops, James...
(Great first effort on #askgcn btw ☺)
Attack of the blondes
Wow is this the first binaural video from you guys?
#askgcntraining
In the winter i want take up boxing, would boxing be beneficial to my cycling performance?
misterYELLOW it would come in handy when ducking and weaving hedge rows on corners
I box, and the work outs are sooo good.
Most programs are perfect for staying lean and just murdering your cardio. You will, obviously, get a lot more arm musculature work but nothing that would hold you back on the bike like heavy body building might. GO FOR IT!
cycling and boxing are a great combo, you'll see benefits at both ends!
one thing I've learned the hard way, though, is that your knees will be getting a completely different load/stress in a boxing gym as compared to on the bike, so make sure you take care of them.
and, of course, don't go full "naser bouhanni", i.e. don't go throwing straight rights at your fellow cyclist, lol
Could come in handy for self defence if you find yourself in the same peloton as Jonny Moscon.
It's what Gianni Moscon does, hasn't done him any harm.
#askGCNtraining Some basic tips for someone about to participate in their first competitive race?
Caleb Scarborough train towards it, do not forget rest days. Plan ahead for the day of the race, do not sleep past it, bring all your kit and stuff you need. Look at the route you will be taking, if necessary, tape a little note with important things to your stem. Arrive a little early before the start in case some confusion happens. Watch some videos of pros to come up with strategy.
Thats all I could come up with but I never raced lol.
#Tourqeback Im dirt poor journalism student, I bought myself a used MBK bike online but just realised it's an XL and I ride an L, what can I do to make it ridable for me??
#TORQUEBACK How does someone become sports director in a team if he had never been pro?
How do I get GCN to stop Spanish language feeds in my facebook
Matt had the charisma and that’s a fact. He just had that X factor element that made talking about even boring subjects quite interesting. Simon has it too but in a arguably more likeable and less needy way. Guy on the left here comes nervous or not that interested whereas the lady just seems a very nice person and I know she has a fantastic cycling background. Gcn not quite the same laid back and watchable edge it used to have. No doubt things improve with time with new presenters
James H please, James is fresh off the bike so far, give him time and stop complaining! You'd be nervous too if they stuck you on TV
Agree. some people just adapt easily and are ''natural'' others will never reach that level. Lasty is not a natural but, I don't mind his style some of the new presenters are just seat fillers
How do woman take a comfort break do they wear special shorts
stephen ward Steve I’m sure you were being serious but that did make me laugh out loud
James H I've seen the guys stop on TV but practically its got to be different for women racing although there races are shorter
Remember how Emma told us to go to the loo before a ride? XD In some other similar discussion I heard, you can roll up one leg of the shorts and pull them over to the side, like in a one piece swim suit. If you wear half shorts, you could pull them down, but… TV cameras all around? It's about time they design women's bib shorts with a velcro flap.
Elena Dolgin's tip is useful too if you wear cycling overalls and can't go full Dumoulin for some reason.
How do you manage the degreaser and it's possible affect on the environment as there are likely thousands of cyclist degreasing daily? Is there a biodegradable degreaser?
MRo there are lots of bio degreasers. I use a citrus spray by Finish Line that’s biodegradable but it’s flammable and toxic now that I read the can. I can’t make much sense of that... Simple Green or some similar brand probably has something. Check the LBS or a health food store.
I use Simple Green. It is effective, biodegradable, and I love the scent!
I use Dawn dish washing liquid diluted in water.
Scot Skinner +1 dish washer. Hand friendly, food safe
#torqueback so I follow Si on Strava and ive noticed he doesn't reveal his power numbers? Is this a gcn dark secret?What is he hiding? #powergate great show and keep it going
Are Emma and James long lost siblings?
#torqueback Now Ollie has a new employer, has he got out of doing the Redhook Crit?
#torqueback And are we going to hear what happened with his Strava segment on the short Pyrenees stage? Perhaps that will be on the Racing News Show
Feedback: Any chance of translating FTP into an equivalent LTHR? I wonder how many viewers actually have a Power Meter. Pretty sure it's a minority.
This reminds me of the Chris Evans version of Top Gear.
#askgcntraning what to eat before a ride ?
Lorenzo Tancredi they had it in an old video. Do not eat right before a ride (or you'll feel heavy) but your last meal before it should have lots of carbs.
th-cam.com/play/PLUdAMlZtaV113GGigX9Mvavm31CPtemdW.html
This
Elena Dolgin thank you
A Full English breakfast will see you right.
Thanks guys! But why is elbow grease the answer for everything? Someone please make a hack.
Emily hack: have a mechanic friend %)
If without jokes, there is such thing as a chain cleaning machine. You put chain cleaner in, the machine on the chain and pedal back. I use the same principle on cassette and chainrings: dip an old toothbrush in chain cleaner, hold it against the cogs and pedal back. Leaves everything neat and clean and works really fast, only downside is you get sprayed with dirty water. Also, WD40 helps to take old grease off.
Elena Dolgin chain cleaners are great, can clean the chain with little to no mess. It's the cassette and chainrings which are annoying. Some people have cleaners for their house, I think I need a weekly bike cleaner to come clean mine haha.
Emily now that I think of it… you might consider waxing your chain instead of greasing it. I didn't try it myself, but people who did say it's great. I can imagine wax wouldn't rub of on the chainrings so much. Also the chain will be squeaky clean and require maintenance less often. Masterlink helps with taking it off when you need to. Another chain cleaner hack i've heard is take it off (via masterlink), soak and shake it in a bottle of petrol/whitespirit. Instant clean.
Elena: I second that. I'm new to waxing and, so far, a total convert. The wax (I'm using Molten Speed Wax) is solid, so it basically doesn't stick to the chain rings, and it barely attracts dirt. My drivetrain isn't any dirtier than the frame, and touching the chain doesn't give "chain tattoos". You really want to get your drivetrain super clean before waxing, though. And you want to get the chain really, really clean before waxing (it took me about four long baths in mineral spirits, including one overnight, and a couple of baths in white spirits before getting it sufficiently clean), otherwise you won't get the best results. GCN did a waxing video where they probably didn't get the chain really clean since they experienced what are apparently symptoms of a chain with oil residue. Or just splash out about 100 euro to get a pre-waxed chain when you order the wax so you won't have to worry about the cleaning bit.
You guys are the best, but Eoin is pronounced Owen 🙈😂
😂
#Torqueback Don't the riders ever complain about the petrol and diesel cars smoking from the exhaust in the race? Why can't/haven't the teams changed their cars to electric with so many in the market with good range to cover the race length? One problem i face when I commute is the smoke blasting to my face from these cars......