As someone in the midst of doing a PhD who often wishes they had more time for their other passions, this is a really inspiring person to hear from. I also hope this was a test-run to sign her to GCN, she'd be a great fit.
What an excellent video, great work, and Yewande, what a woman! how does she manage to do so much!? PHd, coaching, training and winning sprints against Hank!! Keep up the good work.
Brilliant video. Yewande is super human! Not only is she killing it on the bike, but coaching rowing and working on a PhD? That is just awesome. Smart and strong is a deadly combination. Keep on brings more videos like this-both in content quality and in guest quality!
Be good to see a series where each of the presenters take a different skill/discipline and show how they train for each one and how that may differ. For example, Hank training to be a sprinter, Ollie for hills, Manon for gravel, Si for cycle cross, Conor road races, and Alex staying on his bike (joke), maybe crit racing. And then towards the end of the year they enter a race in that discipline.
Nice tidy training video...and Yewande seems to be very approachable and down to earth in her presentation style. If she can come back in future videos that would be great! The other dude seems okay.....
Very interesting video and well done. It was nice to meet Yewande. What an impressive person. Hard to imagine she could fit so much into one day. I think she would make a great addition to the GCN presenter group. However, I’m sure we will have to wait until she successfully completes her PHD. Thank you.
@@gcn Id love to learn more about her PhD and use of wearables. & of course a race against the mighty Hank would give us all the entertaining pain we crave for 😁
Why does her colour matter? All that should matter is that she or he is the best at this discipline and best able to communicate the intended knowledge. I'd hoped that by 2023 the hypocrisy of affirmative action and tokenism had become obvious and passe. Overall I think this piece of cycling wisdom could have been conveyed by someone with better communications skills.
@@cyclingclub4030 oh dear. The fact that you have to write this, clearly demonstrates the why. Nothing in anything I said that suggests tokenism. She's a clear example of hard work ambition and success. Like I said, we need more positive black role models like her, because my peers certainly won't be learning such values from you. Just love or don't care, it's an easier life. X
@@gcn LOL 😆 Seems like another opportunity to try and break Hank without damaging the travel budget - can Hank hang with a Yewande developed training plan for six weeks? #moreYewande
She did, but working with Hank she couldn't help but get more comfortable towards the end. Even sneaking in the question about the helmet. I think on the 10 coffees in 200km bike ride video he only took it off to pass out 😉
I commuted to work about 30km a day, round trip, and would always pull away from red lights with this type of effort (I like to think I'm racing or something). Without realising it I think I had a really good balance of aerobic and strength training in my ride.
Commuting is the way to go! It's great how you can fit in workouts on even the smallest of rides! Did you catch Hanks video on getting fit on your commute? 👉th-cam.com/video/ujLvtAT6WSs/w-d-xo.html
Been using TrainingPeaks for a decade. Best feature? Not TSS, not badges, but the ability to look back over the years and see what you've done and where you are compared to previous years.
Hank’s comment about Florida (finding a bridge to do a max effort on) is pretty spot on. Although, here in Tallahassee and throughout much of North Florida, especially within 20 or 25 miles from the state line with Georgia, there are some decent gradients that will work just fine.
It's astonishing the strength track cyclists have in their legs. I can't imagine the amount of hard work they need to be doing to keep that at the necessary level to be competitive. Amazing.
More @Yewande!!! she should be a GCN regular - because most importantly she know what she’s talking about and is a genuine inspiration and funny! Plus shows cyclists come from diverse backgrounds
Slow cadence (60 rpm) with as much power as I can exert without leaving HR Zone 2. It's a balancing act. Up to nearly three hours in one go. My strength/power has gone through the roof. No need to force the issue.
It depends on whether you are a hard gainer or soft gainer. I am a hard gainer, and now (with this year "celebrating" the 5-0), without additional strengh training (now leg press three days a week, before Squats with weights as often, until my back collapsed once, I had to throw off the curl bar), I would never get strenght in my legs, althought I am already riding with low cadences again (on hilly roads the average is 65-69, on the flat around 75-78), but I ride massive gears, with a 11-23 11 speed on the rear, and for sure no compact crank in front. My strenght is (due to being a hard gainer) not "going through the roof", but as this is a matter of weeks and month (and not of days, for those who just started doing that, and wait for fast results), the time will show, as soon as ist is again warm enough to ride in short/short, with my rule28 sleeves and aero socks on again. By the way, if you go uphill on the big ring at around 44-49 rpm, the following descend is faster than with going uphill with high(er) cadences and lower gears, at least for me (why ever this is this way).
i couldn't be bothered to clean/service my bike so the gears haven't been changing properly. so i just left it on the 5th cog and commuted all week in the same gear. amazing how i've got stronger over the week, despite the tired legs
OMG! A female intruder into the GCN Boys' Club? Hyper intelligent, witty, talented and switched on enough to wear mitts. I'm sure she doesn't have enough time, but she'd make a superb main presenter, possibly only the second woman in the international GCN network.
im in florida and its always huge climbs.... climbs against 20+mph head winds. both directions. every single ride. cant even use aero wheels here because of the wind
I use TrainerRoad for my structured training (along with strength training 4 days per week). I’ve gained 30 watts on my FTP in the last year doing that. 😀
Yewande great! I would like to know more about different Training Apps without this quite anoying advertising aspect. Just Information. Like to see more of Yewande very inspiring Woman.
Completely not related to this video, but I just found out Kenya has a modest cycling culture. It would be awesome if you did a video there. Just putting it out there.
BRILLIANT video Hank and Yewande! Lots of accessible tips for strength training! Yewande is an inspiration with the traing coaching rowing AND doing a P hD! Hats off!(and great beating Hank in that sprint) Thanksso much cgn for accessing the expertise of such a competent strength trainer who also happens to be a POC! Well done all! Moreof this please!
Great video with some really interesting drills there. Question on the medium and longer efforts. RPE is 9.5 and 7 respectively - would it be correct to say for those that measure power, than the 9.5 would translate to 95% of FTP, and the longer efforts would be 70%, or not really? Both seem like they may be a bit low for their respective amounts of time. If Yewande or Hank could give us a steer on that it would be appreciated 🙂
RPE is kinda dependant on the Time Period. Whereas % of FTP does not factor in the Time Period. Maybe think if it as % of VO2Max. So it's 9.5 of your Max for 2 mins. Basically it's a learning process, try the first Rep and if you think you can go harder do for the next Rep. Next session and try harder if you think you can, so that you're starting at a higher point than you were in your previous session. After a couple of times repeating the session, you'll figure out what your RPE for a 2 minute effort is.
timestamp 16:16 a bridge in Florida DOES work quite well! And this coming from a Rocky Mountain mountain biker converted to a South Florida roadie hahahaha
So sorry for coming across as an utter git....... but Yewande will you marry me? Thanks from a bloke in London who considers himself to be a gentlemen.
Sorry guys, but this is watered-down and recycled content from 5-6 years ago. Matt, Dan and Si offered much more detailed and comprehensive advice related to this topic and it was a lot more entertaining. I suppose it's hard to come up with something new and/or better all the time, but this is neither 🤗
Could be gesture of comforting her being in front of the camera. Never know what the discussions are during filming. These are not shot in one take I suppose
Way to try to ruin a good thing. You should probably watch the other channel GCN which stands for global chess network. They don't touch each other at all.
What are your favourite on-the-bike strength drills? 🚴💪
climb and suffer lol
Pushing big gears on a climb while 'dancing' out of saddle! I also it seated but out of the saddle is more fun!
As someone in the midst of doing a PhD who often wishes they had more time for their other passions, this is a really inspiring person to hear from. I also hope this was a test-run to sign her to GCN, she'd be a great fit.
She will be a brilliant addition to GCN
What an excellent video, great work, and Yewande, what a woman! how does she manage to do so much!? PHd, coaching, training and winning sprints against Hank!! Keep up the good work.
She is super impressive! Hope you feeling fired up to get stuck into some training 💪
Quite charming too!
Such a wonderful video - highlighting the voice of such an intelligent, strong, and accomplished woman. Way to go Yewande and GCN!
Brilliant video. Yewande is super human! Not only is she killing it on the bike, but coaching rowing and working on a PhD? That is just awesome. Smart and strong is a deadly combination. Keep on brings more videos like this-both in content quality and in guest quality!
Be good to see a series where each of the presenters take a different skill/discipline and show how they train for each one and how that may differ. For example, Hank training to be a sprinter, Ollie for hills, Manon for gravel, Si for cycle cross, Conor road races, and Alex staying on his bike (joke), maybe crit racing. And then towards the end of the year they enter a race in that discipline.
Nice tidy training video...and Yewande seems to be very approachable and down to earth in her presentation style. If she can come back in future videos that would be great! The other dude seems okay.....
Very interesting video and well done. It was nice to meet Yewande. What an impressive person. Hard to imagine she could fit so much into one day. I think she would make a great addition to the GCN presenter group. However, I’m sure we will have to wait until she successfully completes her PHD. Thank you.
Great Idea to see a multi cultural team of presenters.
Yewande is exactly the aspirational role model we need in cycling! more more more 😁👍🏿
She's great right! What would you like to see her do next? 🙌
@@gcn Id love to learn more about her PhD and use of wearables. & of course a race against the mighty Hank would give us all the entertaining pain we crave for 😁
@@gcn I'd like to here more about her choices in helmets for people with a lot of hair
Why does her colour matter? All that should matter is that she or he is the best at this discipline and best able to communicate the intended knowledge. I'd hoped that by 2023 the hypocrisy of affirmative action and tokenism had become obvious and passe. Overall I think this piece of cycling wisdom could have been conveyed by someone with better communications skills.
@@cyclingclub4030 oh dear. The fact that you have to write this, clearly demonstrates the why.
Nothing in anything I said that suggests tokenism. She's a clear example of hard work ambition and success.
Like I said, we need more positive black role models like her, because my peers certainly won't be learning such values from you.
Just love or don't care, it's an easier life. X
Yewande looks very comfortable in front of camera. A future GCN presenter in the making perhaps?
We loved working with her! She's too strong for us though... showing hank up on in those efforts 💪
I was thinking the same Phil G
@@gcn if she ever decides to join, she should use a commuter bike to compensate for the higher power.
@@gcn LOL 😆 Seems like another opportunity to try and break Hank without damaging the travel budget - can Hank hang with a Yewande developed training plan for six weeks? #moreYewande
She did, but working with Hank she couldn't help but get more comfortable towards the end. Even sneaking in the question about the helmet. I think on the 10 coffees in 200km bike ride video he only took it off to pass out 😉
Yewande is so informative and inspiring. Nice to see a woman of color too. I hope to see her on the channel again.
I commuted to work about 30km a day, round trip, and would always pull away from red lights with this type of effort (I like to think I'm racing or something). Without realising it I think I had a really good balance of aerobic and strength training in my ride.
Commuting is the way to go! It's great how you can fit in workouts on even the smallest of rides! Did you catch Hanks video on getting fit on your commute? 👉th-cam.com/video/ujLvtAT6WSs/w-d-xo.html
Yewande's giggle when clipping in is infectious 😆
Been using TrainingPeaks for a decade. Best feature? Not TSS, not badges, but the ability to look back over the years and see what you've done and where you are compared to previous years.
Great information from Yewande. Give her a job at gcn
I’d love to see a follow up video of what her in gym strength training routine is
Hank’s comment about Florida (finding a bridge to do a max effort on) is pretty spot on. Although, here in Tallahassee and throughout much of North Florida, especially within 20 or 25 miles from the state line with Georgia, there are some decent gradients that will work just fine.
More Yewande please!
This was the most helpful training vid I've ever seen on GCN! Yewande's tip have been super helpful for me since I first saw this vid a few weeks ago
Yewande is so loveable. Please feature her again. 🙂
It's astonishing the strength track cyclists have in their legs. I can't imagine the amount of hard work they need to be doing to keep that at the necessary level to be competitive. Amazing.
Yewande was great, as another PhDer I'd love to hear more about balancing work/uni/health/family which is so hard.
More @Yewande!!! she should be a GCN regular - because most importantly she know what she’s talking about and is a genuine inspiration and funny! Plus shows cyclists come from diverse backgrounds
Yewande!! Wow wow wow what an inspiration you are! A fan here, from this video only 💖
Slow cadence (60 rpm) with as much power as I can exert without leaving HR Zone 2. It's a balancing act. Up to nearly three hours in one go. My strength/power has gone through the roof. No need to force the issue.
It depends on whether you are a hard gainer or soft gainer. I am a hard gainer, and now (with this year "celebrating" the 5-0), without additional strengh training (now leg press three days a week, before Squats with weights as often, until my back collapsed once, I had to throw off the curl bar), I would never get strenght in my legs, althought I am already riding with low cadences again (on hilly roads the average is 65-69, on the flat around 75-78), but I ride massive gears, with a 11-23 11 speed on the rear, and for sure no compact crank in front. My strenght is (due to being a hard gainer) not "going through the roof", but as this is a matter of weeks and month (and not of days, for those who just started doing that, and wait for fast results), the time will show, as soon as ist is again warm enough to ride in short/short, with my rule28 sleeves and aero socks on again. By the way, if you go uphill on the big ring at around 44-49 rpm, the following descend is faster than with going uphill with high(er) cadences and lower gears, at least for me (why ever this is this way).
First black person on GCN that I recall. Nice!
i couldn't be bothered to clean/service my bike so the gears haven't been changing properly. so i just left it on the 5th cog and commuted all week in the same gear. amazing how i've got stronger over the week, despite the tired legs
Yewande is absolutely amazing!💪🏿
What were you talking about??? I could not hear a thing because I could only stare at Yewie! She is absolutely an inspiration 😍😍😍
I love the shout-out to the great state of Florida. Although I am not sure if Hank was making fun of us or not. 😉
Great vid! Just got time to watch this video with the future GCN presenter, Yewande Adesida 👍
As a former collegiate rower and current cyclist, I approve of this content.
Awesome video, nice to meet you Yewande. Maybe you can give a Hank a run for his money like taking Hank sculling?
We think she can give Hank a run for his money on the bike 💨
She would make a great addition to the GCN team....
What a wonderful person ,,more track riders please GCN
Yewande is so amazing!!
Great video. That's all I can say. Actually I find it quite inspiring how we can actually use a video like this to improve your other life's aspects.
That's one very strong Lady Hank i thank you both for a very informative video ☝
Love this video, very informative and interesting
Great video and really helpful to add these sessions to my 2022-3 training plan bank. cheers guys.
What a charming, articulate young athlete! 😃👍🏻👏🏻👏🏻👏🏻👏🏻
yewande is awesome !!
You're not to shabby yourself Harriet! When are you coming back on the channel? Bikepacking next maybe? 🏕
Great Video! Love to hear more on this.
Great vid, well done both 🎉
I think strength training also helps with mental strength to which is more important on pushing yourself.
Great point! Being mentally fit is super important! Do you work on this specifically? 👀
@@gcn something we should all do working on mental resilience but also taking the time to just think of nothing and destress
GREAT video!! Helmets on in coffee shops... Classic! LOL!!
Would be nice to add Yewande to the GCN presenters staff.
Great video! Can i ask how long the rest time should be between reps? Cheers!
That was a great help. Thank you.
Thanks what we like to hear! Will you be using trainingPeaks for your riding?
@@gcn Will certainly be looking into it. I need a structured plan to push me on.
My knees blew out just watching those low cadence sets
Kudos on the invited!!!
@blackcyclist I wanted to say something but you said it best. So glad to see some diversity here and Yewande seems awesome.
Thanks. 👈🏿
OMG! A female intruder into the GCN Boys' Club?
Hyper intelligent, witty, talented and switched on enough to wear mitts.
I'm sure she doesn't have enough time, but she'd make a superb main presenter, possibly only the second woman in the international GCN network.
She has larger quads than Hank, great video
When I see the state of your roads, I take heart.
Where are you riding? You quickly learn the best routes around here 👀
@@gcn Bucharest, Romania. But some of the roads down here might as well be over there.
@@gcn That unmistakable Swiss-cheese look...
im in florida and its always huge climbs.... climbs against 20+mph head winds. both directions. every single ride. cant even use aero wheels here because of the wind
Get her on the Presenting Team!
Get in the gym for the gainzzzz
I agree with other comments, GCN should see if Yewande could be a regular presenter. GCN is very male and white.
I really like trainingpeaks, but I still find it ridiculous that if you buy a plan you don't get premium features for the duration of the plan.
I’m just a normal bike rider but I hope to become a professional rider one day.
I use TrainerRoad for my structured training (along with strength training 4 days per week). I’ve gained 30 watts on my FTP in the last year doing that. 😀
Great to hear! How is that higher FTP effecting your ridding? 👀
@@gcn It definitely makes it more challenging as the workouts progressively get harder, but I’m feeling stronger as a cyclist!
Brilliant 🤙
I snapped a chain doing a standing start effort
Yewande great! I would like to know more about different Training Apps without this quite anoying advertising aspect. Just Information.
Like to see more of Yewande very inspiring Woman.
cool video, as usual
Completely not related to this video, but I just found out Kenya has a modest cycling culture. It would be awesome if you did a video there. Just putting it out there.
Is there a way you can use your head unit, I have a Element Bolt, to prompt the interval timings when on a free ride or planned route?
A really interesting and enjoyable vid, thanks. Yewande can do those hill sprints can't she? Whew!
Living in a flat location, these sessions are good for simulating hill reps
Im doing zwift 5 days a week.
10-12 week ftp training plus tour de zwift haha
BRILLIANT video Hank and Yewande! Lots of accessible tips for strength training! Yewande is an inspiration with the traing coaching rowing AND doing a P hD! Hats off!(and great beating Hank in that sprint) Thanksso much cgn for accessing the expertise of such a competent strength trainer who also happens to be a POC! Well done all! Moreof this please!
Thanks for the tips Yewande and Hank will have a crack at it on my next ride.
Oh does Orbea sponsor GCN as every presenter has an Orbea 🤔
The chemistry between these two was awesome - could James have finally met his match? Who knows where this could go - "safety first" 😉😉
I think GCN have found a new presenter!
Great video. lots of good information. Also, one of the few times I've seen a black person on GCN, which is awesome.
Great video with some really interesting drills there.
Question on the medium and longer efforts. RPE is 9.5 and 7 respectively - would it be correct to say for those that measure power, than the 9.5 would translate to 95% of FTP, and the longer efforts would be 70%, or not really? Both seem like they may be a bit low for their respective amounts of time. If Yewande or Hank could give us a steer on that it would be appreciated 🙂
RPE is kinda dependant on the Time Period. Whereas % of FTP does not factor in the Time Period.
Maybe think if it as % of VO2Max.
So it's 9.5 of your Max for 2 mins. Basically it's a learning process, try the first Rep and if you think you can go harder do for the next Rep. Next session and try harder if you think you can, so that you're starting at a higher point than you were in your previous session. After a couple of times repeating the session, you'll figure out what your RPE for a 2 minute effort is.
Thanks for the vid. I hope to get my ftp up to 130 watts 😭
Hey, the next GCN presenter, PhD and rider! Give Olie some challenge!
Safety first...even in the cafe. 😄
💪🏿💪🏿💪🏿
Great video but......Hank, there are rules about wearing a helmet at coffee. Should be in Velominati Top Ten. 😁😁
Gee... it really makes me want to rush out and subscribe to Training Peaks.
Loved the video - GCN needs to be more diverse.
timestamp 16:16 a bridge in Florida DOES work quite well! And this coming from a Rocky Mountain mountain biker converted to a South Florida roadie hahahaha
Did Hank get dropped straight off the bat?!
It would appear so! He better going with some strength training 💪
Safety first Hank. Always keep that helmet on 😜
this was a very "handsy" video. Easy tiger... easyyyy
Why does it have to be on an incline? Can't you just push out the power on the flat?
Cadence, speed and distance. Harder to find a really long straight road without lights junctions traffic & other obstacles. 👍🏿
I lift 50 kg dead weight on my cycle and ride
You're not going to gain much power doing that🙃
which bike is she on?
Looks to be the Women's version of the Specialized Tarmac. The Handlebar is the main indicator.
Pure, not interesting ТrainingРeaks ad......
👍👍👍👍👍👍👍👍👍👍👍👍
Nice - You pronounce her name "Ye-wan-day" 🤓🤭
This video was an add...
So sorry for coming across as an utter git....... but Yewande will you marry me? Thanks from a bloke in London who considers himself to be a gentlemen.
How will this superb young lady feel when the inevitable self identifying individual surpasses her will no real talent or training?
Sorry guys, but this is watered-down and recycled content from 5-6 years ago. Matt, Dan and Si offered much more detailed and comprehensive advice related to this topic and it was a lot more entertaining. I suppose it's hard to come up with something new and/or better all the time, but this is neither 🤗
Cute couple!
Just pointing out, I don't think I've ever seen GCN presenters putting their hands on the back of male guests that much. It made me feel a little icky
Could be gesture of comforting her being in front of the camera. Never know what the discussions are during filming. These are not shot in one take I suppose
Way to try to ruin a good thing. You should probably watch the other channel GCN which stands for global chess network. They don't touch each other at all.
🙄