#6 - Eat properly before and during rides. #7 - know the route for cheeky energy savings and strategic pulls #8 - ride.....alot. like 6 days a week alot. find the time even it means 5am rides. you'll surprise yourself how fast you get #9 - electrolyte replacement during ride #10 - always ride a clean bike
#8 is tricky though, friend of mine got started with cycling during covid lockdown and he did 5 / 6 days a week. After a short period he was exhausted. For a beginning rider the first 80% of fitness (making that number up) can be reached quickly, but somewhere down the line your body needs to rest and recover too. I would rather say, make time for one LONG ride each week (3+ hours) and then ride every other day or so. Or what I do, ride to work in the morning 40km and back in the evening, twice a week. Its free training hours for me on days where I wouldnt have time to ride 80km in one ride
Good advice. Beginners: Right before it's your turn to pull, check your speed. Maintain but don't exceed that speed during your pull. You can even slow down (a bit) as the pace line usually doesn't mind a break (esp if you are not known as one of the stronger riders) and there may be riders off the back that need to catch up or rest a bit. The more riders in the pace line, the shorter the pulls. Do your time at the front and peel off. When you drop off, don't slow down too much as you could get dropped off the back. Your work is usually not done until you are back on the wheel of the last rider!
+Jeffrey A. Thistle thanks bro, it was going to be a simple list video, then just got carried away LOL. I am proud of this one. My favorite tip video is the everything you need to know about racing, and this one is a close 2nd.
I just started riding with the race group in my local rides last year and at first I was always doing massive pulls hammering the hills and then always got dropped half way. Funny thing is like you said I knew better but I wanted to impress them, lol. When you can't overpower them you have to ride smarter than them. :)
You're putting out some of the best tutorials on our sport for intermediate-level folks trying to get better. It's certainly shaping my thinking. Nice work!
I used to ride as a 180 pounder and in certain types of rides, I would push the pace approaching a climb from the front, then I would try to hold a pace barely fast enough to not get swamped by everyone at first. Slower than the climbers want to go. Eventually they realize they have to pass you, then you can do the drift like you explain. Basically I do the opposite of what they want. They want to back off and prepare before the climb, then they want to drop the hammer when it starts. I try to make them do the opposite. I guess this is a tip for survivng climbs as a big rider or sprinter. It works better the shorter the climb. You can at least deny them an acceleration on the start of the climb which alone helps if you know they are going to climb faster.
Good tips I know I have learned a lot by riding with faster guys and getting dropped multiple times on a single ride than I never would have staying with the slower groups.
The tip of alternating muscle groups is top notch. It's probably one of the greatest tips to have in your Arsenal. I attack a climb the same way always start the climb with super high cadence usually 95+. Then when the climb becomes super steep I'm outta the saddle with a 65-75 cadence.
quick tip for Fast-Twitch riders: I learned this about a year ago and it has helped me improve in all areas of riding, i.e. climbing, flats. Focus on 4/4 method with pedals strokes. By this I mean, four strokes with your left leg, somewhat resting the right left, then vice versa, four strokes with your right leg as the majority of power. Soon enough it will come without thinking about it and you will even be able to increase your ratio ex: 5/5, 7/7. It all depends on what works for you. I hope this helps riders out there like me who struggled with climbing burnout and/or not riding to full potential on the flats/rollers
stupidasso77 I initially started using this technique on tough climbs but soon there after I realized that it can benefit you on the flats as well. It essentially just giving one leg a short amount of rest, or less power required from that leg while the other works. Soon enough it will become intuitive and you wont even have to think about it; your body will decide while leg to rest and when to do so
I started dong this technique and it definitely works! tested it out on couple of climbs already and heart rate is 2 ppm lower at same wattage too. thanks for that.
This sounds really cool and makes sense. I am super new to cycling as a hobby/training (just under a month now) but am already addicted and looking for ways to push my self farhter and faster. I will def be trying this for sure!
Love the truths you are putting out. Sure, ya gotta practice breath control so your buddies think ya did it easy, inside is your Arnold clip. Sad you exposed the start up a conversation trick. Hope none of my riding group watch this. Great advice
all this is very valuable information, i 'm kind of shy guy around lots of people and i end up avoiding group rides and end up riding solo. i wish i didn't feel this way, and i think i'am a pretty strong rider probably stronger than most the guys in the group, any tips on on this, i watch a lot of your videos so keep on posting and i'll keep on watching.
Good point on taking reasonable pulls. I've found the groups and people I ride with don't mind doing the work for less able cyclists. I ride with groups of all abilities now, form those stronger than myself to those less strong. I want to be there for the less able cyclists and pay back to the sport what has been given to me. However, you are absolutely correct, you need to take challenging rides. Not only does it improve fitness but handling and technique as well.
Good advice. You're missing one thing: In a short (< 5 min) climb, I frequently see even very experienced cyclists going into the red too soon. So I often start at the front, and let myself slip to the back of the group. THEN as people start dying, I find I am able to step up my work rate and get myself back to the front. So the advice would be: "Manage your effort carefully on the climb: don't be intimidated by the speed of the pace at the start of the climb, most of the time the people who are killing it are going at an unsustainable pace." Probably doesn't apply to riding with Levi, but for most group rides involving cat 1/2 cyclists, I think this is good advice.
Very awesome tips man! I know this is an old video but as a noob into the hobby and training, I am trying to soak up everything I possibly can. I am working on getting myself to a place where I can do 40-50km without stopping or slowing down too much before I find a group to ride with around here (actually rode past a nice group of about 15ish dudes who all said hi and were very nice) I love your camera perspectives for your actual riding videos and its cool to follow your career and learn about what its like to enter the competitive scene, even if it as at a sort of amateurish level. I have long term goals to be where you are at, so I will keep watching and keep improving!
gdoggcasey good advice matures like a vintage wine 🍷 😂 hope the improvement is going well. I use Strava to record my rides because I can celebrate improvement with my personal segment PR’s. To begin with, do regular rides as often as you can, the stamina for distance will come naturally. Find a group or club to ride with.
i want more...to xgalvan1; never eat before a ride,unless you are ok with your body weight....as a matter of fact ,you can do up to 4hrs without solid food.high caloric liquids can get you out and back easily.
I started road cycling about three years ago when you were the first RU-vidr that I followed. You encourage me to go faster and focus on diet, managing energy and so much. I also love those Oakley sunglasses that you were. Any chance I could snag a pair from you please?
Ride a fixed gear bike on some of your solo rides, even if you gotta throw a front brake on it. I guarantee come time for a group ride on road bikes you’ll have way less trouble keeping up and fighting through pain thresholds.
if you have no choice to race with huge power and w/kg deficiency (me), slip to the front part of the group secretly before an uphill. It is easy to forget but make the mistake of staying at the back a few times too often legs and heart will blow up and the peloton will be gone in less than 20min of a 4hr event. This is video has a lot of good info.
Well done Vegan, thanks for the advice...I particularly find useful alternate muscle groups, most of the times I´m able to follow stronger mates doing this
One question, one comment. Under the point of position, you mention letting yourself slide from the front to the back on a climb. What about where you need to be *at* the summit? I've often been gapped in a big way when I wasn't absolutely right on the back of the group as they summit. I think it is easy to lose the group right at that point. When riding Double Centuries here in CA I've tried to draft tandems in order to increase my pace and I've found if I am not in contact with them at the summit *and* ready to work on the down hill to stay there, I'll get gapped. Regarding conversation, I just recently found out that my riding companions on our weekly lunch ride would often ask me non-yes/no questions at the bottom of a climb, especially ones they thought would make me tell a story, all to get me more winded along the climb. And I never figured it out on my own!
Hi VC! Thanks for the tips and overall infos and vids. One learn alot with you. Thanks for that mate. but to spark a conversation one need to be able to breath in the first place.... when I'm riding with much faster guys than me, I found this to be nearly impossible ehehehe most of the time I'm much more close to vomit than any thing else :) But again, awesome tips...
OMG I think i was going to cry xD im a new cyclist and love it, but everyone is stronger and better, they all are pros, but I really love all you're tips!! and Im the only Girl..Vegan...cyclist, WHERE! can i get vegan jerseys :D thanks lots of love from Ixtapa Zihuatanejo (mexico) you need to bring your family xD
love the tips for standing/sitting on climbs. Any advice for someone whos relatively new and has trouble climbing out of the saddle during high stress situations? I would say 10-15 seconds out of the saddle and im dying.
+Tracy Parkes yea, practice standing for a long time. Do an entire climb standing. I can ride 40 min standing, so start at 1min/1min standing /sitting . Then 2/2 and so on, upto about 15min eventually.
I agree wholeheartedly with the comments from TVC. GCN did a ride video with Alberto Contador that you should look up. One awesome takeaway is the guy that many consider the best standing pedaller in the world right now is that way because he TRAINS for it. It blew my mind that he said he'll sometimes do entire hour efforts out of the saddle with no break to sit. CRAZY! Like TVC said here also, the more you push that type of training, the better it'll become, but you have to force yourself to embrace the weakness until those muscle groups and cardio start to acclimate.
Tracy ...Also, use timed intervals. Pick a hill nearby, use time and/or distance. Increase the distance and/or time out of the saddle. Another Big Big Big deal is consistency per / week with out of the saddle sessions. Make sure overall that your seated climbs are the major portion of your training, but you can build in a % of out of the saddle climbs also. ....plus, a trainer will perfect your form for out of the saddle climbs also, ....use time and different gearing there to be overall stronger. Saving time on a trainer, even if it's just a 20 min session is a Big Big Big deal. a local pro gave me these tips. hope that helps.
I have been doing a lot of riding solo lately due to a back injury and resulting fitness changes. I have been slowly getting back in with my crew. Today, for example, i rode with one guy and my 40km time was 10minutes faster than my usual solos time. It doesn't mean that I dont push when i am by myself but you travel quicker with others - wind, motivation all of that
I like the conversation idea - I (as a younger, newer rider) like to ask “when did you get into cycling” ... it’s a light topic that’s not touchy, people love telling their history story lol, and Ive noticed that older guys love helping and teaching some noob and giving tips and tricks they learned through their journey
Great advice. One thing we do in our group rides is only pull for 30-40 seconds. Helps a lot when going into a headwind and keeps everyone fresh. Going along with data, look for shortcuts in case you do get dropped. We have a couple of loop rides and if I get dropped, I take a shortcut and am able to have the main pack of riders catch up to me on the way back in.
I did my first group ride yesterday with people who have many times more experience than me and are a lot fitter and almost got dropped, but I pushed and kept up. I didn't do many turns though but wasn't getting much draft.
Excellent bonus tip.. I never thought of cutting rides short via starting later or ending sooner (ego I guess??) but that makes perfect sense when wanting to hang with the thoroughbreds. Thanks
I've heard that suggestion several times of changing cadence and muscle groups, but is changing muscle groups a thing you have to consciously change or does your body do it naturally when you change position or cadence?
Nice advices. Position: plus, if you're in the back and there is a break between you/your group and those in front, it can be super hard to fill the gap.
You forgot soft pedaling! It is a big help when you are full boil but don't want to change your rhythm or slow down. It is also great when you are trying to break someone and your legs are getting toasty from your current effort.
Sit right behind the biggest rider and accept that as the slope increases and the speed drops they will drop you, as the advantage of being in the wind shadow drops.
recover your heart by going from a high cadence to a lower cadence, thus moving the exertion from your heart to your legs. ...the other thing i take from here.
