5 Essential Gym Exercises For Weedy Road Cyclists

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As road cyclists we aren't especially known for our upper body strength and rippling muscles. However, having stronger arm and core muscles will actually make you faster on the bike as well as aiding injury prevention. Ollie and Si hit the gym to show you 5 basic workouts specifically designed to make you cycle faster.
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Thanks to Stanza Fitness for their help and expertise in this video. (And for lying about the weights Ollie and Si were lifting)
It's vital that you master the correct technique and form for these exercises in order to avoid injury. Don't use larger weights until you feel confident that you have progressed.
Do you pump iron to help you ride faster? Which exercises do you prefer? Let us know in the comments below 🏋️‍♂️
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6 июл 2024

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Комментарии : 542

@gcn 4 года назад

Do you pump iron to help you ride faster? Which exercises do you prefer? Let us know in the comments below 🏋️‍♂️

@R6ex 4 года назад

Amateur here. My main focus is still on various comprehensive leg exercises to increase leg & glutes strength, ending with some generic core & upper body exercises for balance in body strength distribution. Push-ups, pull-ups, inclined pull-ups, chest press, flys, dips, planks, sit-ups, leg-lifts.

@pisacenere 4 года назад

Do DEADLIFTS!!!!!!!

@dennismicallef9350 4 года назад

Pretty sure my 5/3/1 habit helps my climbing strength but the added size of my upper body isn't very aero... :P I love lifting and cycling; trying to find a balance usually means they both suffer from my fatigue. I'm going to test out a 3 day low volume weight lifting routine, with 2 or 3 20min. hiit cycling sessions per week on my trainer over the winter.

@jasonosunkoya 4 года назад

Squats, deadlifts and lunges, 5/3/1. I come from a bodybuilding background and I'm shooting for both track cycling and Criterium racing. Road cyclists shouldn't shy away from the gym, squat heavy as you can, start light but build up till you're hitting well over 100KG+, your sprints will thank you

@clos2132 4 года назад

Question guys. I am a huge fan of barbell squats. If I squat say Friday, am I good to ride my bike Saturday or should I allow a day for recovery?

@sirairness24 4 года назад

I find it exceptionally fitting during the month of Halloween to have these two skeletons share a video on weightlifting lol!! Keep up the good work boys! Love the channel!!

@gcn 4 года назад

Skeletons are spooky, luckily Olie and Si are very ripped and muscly, maybe that was what scared you instead of the skeleton?

@sirairness24 4 года назад

@@gcn lol you know what that definitely could have been it! Always enjoy the content you all are great!

@kellymoses8566 2 года назад

@@gcn They are only muscular compared to teen girls.

@martijnvreys2910 4 года назад

"Tilt forward ever so slightly". Ollie bends in half. "Now come down slowly". Ollie drops down faster than Froomey pedalling whilst sitting on the top tube.

@lancezeigler8452 4 года назад

These two are so comical. Can't believe Ollie's arms are skinnier than Si's..lol.

@edmarkey4057 4 года назад

Makes me wonder how they were strong enough to open the door to the gym...

@gcn 4 года назад

Well that's only because they're both RIPPED

@ivansemanco6976 4 года назад

@@edmarkey4057 May be some kind of electricaly driven doors?

@Eldreherre 4 года назад

@@gcn Ripped to the BONE!! :)

@sudduthjonathan 4 года назад

The only thing getting ripped here is the tissue paper to dry my watering eyes.

@moritzsauer1249 4 года назад

The moment you realise how thin their arms are actually 🙊

@gcn 4 года назад

Don't you mean how big and muscled?

@sudduthjonathan 4 года назад

In some circles, they wouldn’t even be considered “arms”.

@carlosemiliano00 3 года назад

Don't you mean AERO?

@IsaG99omes 9 месяцев назад

They are the type who last longer... on the Road

@MLLD00 4 года назад

The level of humour here is wonderful. Ollies timing is near perfect. Best gym video I've seen.

@xyzasdf 4 года назад

Enjoyed the video, simple, easy to execute exercises and I feel like I may finally have the confidence to supplement my riding with some gym workouts.

@jamesmckenzie3532 3 года назад

A year old, but excellent series fir building soft upper body strength and stability. A coach had me doing step ups and I just touched the box and then lowered. Strengthens the "small" stabilizers used when you stand and sit down. Also, they strengthen the tendons and increase flexibility.

@user-bv3lr3en2q 3 года назад

ollie you were such a good student here, all ears and no complaints at all

@Cyclonut96 3 года назад

Just found this video, very informative and well presented. Liked and subscribed! My favorite two GCN presenters. Will add these exercises to my cycling training. Have to, since just getting Treck Madone SL6 :-)

@yellekoeel12 4 года назад

Just two days ago I was talking to a LBS owner and he commented that (male) professional cyclists are ripped from the abs down, but have the upper bodies "of a ten-year old boy". And how many times have we heard the "presenters", Si especially, self-deprecate because of weak(er) upper body strength. Hundreds? Well, I'm tired of it. It's about time GCN addressed this topic. Lift weights, guys and gals. It's good for your bones as well as your muscles. And this is true the older we get. (I know of what I speak; I'm 68.)

@gcn 4 года назад

Pretty sure this video hopes to address that Lee!

@yellekoeel12 4 года назад

@@gcn It struck me that exercises 1,2 and 5 seemed to be mostly about legs; exercises 3 and 4 were upper-body oriented. As good as the "leg" ones are, the problem of cyclists' weak upper bodies aren't really addressed by those. If we ride to obtain/keep a healthy body, we shouldn't allow ourselves to neglect our chests, neck-shoulders, and arms. If I'm not mistaken, upper body supersets using light weights* and 10-20 >SLOW< rep's will be remarkably helpful for increased strength without bulking up. All it takes is 10-12 minutes of one continuous superset and you're done. (* Begin with 2-10# dumbbells from your local Walmart.)

@pbridges1388 4 года назад

This is awesome. I personally like to work out in a gym and was searching for a solid video on how to train in a gym and benefit my riding. Thank you for making this content!

@Diffusion8 4 года назад

Awesome to have Si back doing serious videos!! Love ya mate!! 😍🤪🤗

@normadicn5700 4 года назад

@GCN I get this video might have been done for promotional purposes but it adds the variety we are all screaming for. Keep it up. Don't be afraid to do things that don't involve them on their bikes as long as its related to road cycling. Cheers.

@grumpynerd 4 года назад

If I had to recommend a single exercise, it would be deadlift. Deadlift is the most fundamental thing there is: picking a weight off the ground. That works the entire posterior chain, which is very useful in cycling as well in every day life. Deadlift will prevent you from hurting your back lifting bag of groceries or putting in window air conditioners, but it also works the exact same set of muscles you use climbing out of the saddle. After a few months of deadlifts and squats, it felt like I was on an ebike on short hill climbs. Except for the omission of deadlifts, the lifts recommended in this video make sense. I would like to point out something about the box step ups, though. The biceps femoris has two movement functions. It both flexes the knee, which is of only minor importance in cycling, and it extends the hip, which is very important. The biceps consists of two parts, the "short head", which does knee flexion and the "long head" which does hip extension. To work the long head, the box you use for step ups has to be quite tall, so your knee join is thoroughly flexed when you put your foot up. If the box is not tall enough, you'll be working your quads, which as a cyclist are probably already plenty strong. I do barbell squats for working the biceps long head, but I go lower than most people do because I've got unusually good hip flexibility. You will *know* if you go low enough because you'll feel it in the part of the biceps just under the glutes. But you should learn this with a trainer because bad form can lead to knee injuries. Box step up is a good and safe alternative for biceps training, although as a more compound movement squat does more for you. Again you will know you're doing it right because of burn and fatigue in the extreme upper rear of the leg. Another thing to consider is pylometrics: jumping up onto the box. This will help train explosive power for sprinting. Another technique to use if you are doing barbell squats is to periodize -- don't continually push heavy weights, but spend a few weeks now and then lifting lighter weights with explosive speed.

@BikeRacingWithoutMercy 4 года назад

Matthew Leo I love the Deadlift too - builds the strength through the glutes and hams - too often neglected by us cyclists

@MrTwinckl3Toes 4 года назад

Personally wouldnt recommend it to more casual gym goers though, can be very dangerous if not done correctly

@BFinesilver2 2 года назад

I used to deadlift 250kg before I injured my back. I don't do weights anymore, just occasional bodyweight exercises. 99% of people are better off riding their bike more if they want to get better at cycling. Height and therefore Leverage makes differences in force production. Beyond a certain strength, it isn't beneficial to do weights as it is never going to be specific to the task. Chris Boardman is a good example. He could only squat 60kg. A certain Connor Dunne was producing 450+w FTP once. It wasn't a function of his amazing strength. It was a function of his long legs.

@Twistedstance 2 года назад

If the idea of deadlifting is frightening, daunting, or just plain impossible with what you have at home, you might find that Goblet Squats give a satisfying glute-leg burn, especially if the exercise has a long eccentric phase - that is, take a good 4 seconds or so on the "squatting down" part, and a nice, controlled, swifter push UP. With the weight clasped in front of your body, you'll also be recruiting your core for stabilisation, but due to the tight nature of the movement, you won't be in danger of throwing out your back into strange, new, and exciting (although potentially painful) shapes!

@goku445 Год назад

@@BikeRacingWithoutMercy I found glutes very active when cycling. Mine "doubled" in size. But strangely enough I got muscle soreness in the hams next day by doing light squats even after being fairly well trained in cycling.

@Ajumi- 10 месяцев назад

you both are just amazing! xD loved it!

@markfeldman6509 4 года назад

looks like a nice grouping of exercises for flexibility balance and strength. going to get going on them on a daily basis.Thanks for the input.

@collin7776 4 года назад

Cycling and rock climbing, two sports that benefits from being light but one focus on leg strength and the other has a upper body bias.

@TesterAnimal1 4 года назад

Collin Yep. I do both. Bouldering, and lots of ring work and core.

@sudduthjonathan 4 года назад

You forgot jockeys (horse racing). 😆

@creeperkinggamer9184 2 года назад

Great list, thank you so much!

@douglaspate9314 4 года назад

Good looking gym and the trainer totally in tune with how to explain each exercise. Good one!

@stephenauckly 4 года назад

Perfect heading into the off-season. More like this!

@gcn 4 года назад

Thanks Stephen

@echostrix924 4 года назад

I really need this to get ready for our long long ride this upcoming summer

@Arustokrat812 4 года назад

Thanks for the tips. Would've been great to see a similar video about gym exercises which can improve cycling performance.

@BobMaulucci 4 года назад

Good practical stuff! THANKS.

@sgtrod 4 года назад

You guys are absolutely hilarious, love it 😆 another great vid!

@jorgitogaitan 4 года назад

Amazing video fellas! Thanks

@eschwarz1003 2 года назад

Very helpful. thx

@WaechterDerNacht 4 года назад

Great video! I just go to gymnastics for my strength training... Maybe not as refined for the movemtens in cycnlibg, but pretty good for overall strength.

@cleal91 4 года назад

Yes please! More of these!!

@mikedickerson3944 4 года назад

Brave lads. The GTN crew won’t soon let you forget about this one.

@a.campos891 4 года назад

So funny and instructive. Thanks guys.

@michaeldsimpson4203 4 года назад

Olympic style and old school Tae Kwon do has given me insane stuff to practice and improve so much of this crossed over started tkd when I got out of school at 19 .but I was a Junior cyclist from the age of 12 when I started doing double centuries .so one style to add to the other style it's frigging endless now

@kinialdo 4 года назад

So funny to watch them two in the gym. Like fish out of water! :))))

@gcn 4 года назад

We must be watching different videos, they're clearly very at home and well practised. Can't you tell from their rippling muscles? 😉

@dlbutler 4 года назад

@@gcn Noticed you specified 'road cyclists.' That way, you don't find yourselves next to Hoy, Bauge or Forstemann.

@rube3k 4 года назад

Kettlebells exercises such as the swing, clean, snatch, Turkish get ups are great exercises for transferring across to the bike.

@philipwooldridge9606 4 года назад

The only strong thing here is Si's sock game.

@madmonkeycycling9098 4 года назад

Squat & deadlift. That will make you faster, stronger, healthier and increase testosterone.

@sirspankalottt 4 года назад

Came here to say this. Squats ftw.

@toomuch9762 4 года назад

sirspankalottt not much use for fixing muscle imbalances. Bulgarian split squats and lunges are top dog

@toomuch9762 4 года назад

Peter G you should not squat first. Before you even touch a barbell or do any compound movement, you should strengthen all connective tissues and iron out any muscle imbalances. And even before that you should iron out any mobility flexibility issues that can hinder the movement. I hope you’re not a coach because you haven’t a clue what you are talking about

@G_Dawg 4 года назад

Hip thrusts are also very good for building good strong glutes, its not an exercise just for the ladies despite what some think!

@rsoss92js 4 года назад

@Peter G I'd argue that as a total beginner, building strength should come after learning proper form and becoming familiar with the movement of each exercise. Even with little to no weight it's possible to injure yourself with bad form.

@craignittolo3040 4 года назад

I'm enjoying the good laughs watching you 2 thanks for the cycling tips

@gcn 4 года назад

Thanks for watching Craig!

@Kim_Miller 4 года назад

I can just imagine the producer coming into the studio a few weeks ago and asking everybody to take off their shirt, then picking the two with the skinniest arms and saying, "OK, Si and Ollie, here's a video we want you to do. Oh yeah, and this is Carlo."

@Ge0Ann 4 года назад

I’m actually inspired to go to the weight room at my gym!

@scottw6598 4 года назад

Looks like there is hope for us all!

@16012009 4 года назад

WAW, nice... you guys. Acctually, is possible to see some little muscles building up. Those excercises were very important to me to ride Audax 2019 in Brazil.

@gcn 4 года назад

Thanks Ivan, cross training can be really important!

@Quepedal 4 года назад

Finally! an interesting and constructive video after a few months to forget

@ABFPV584 4 года назад

Great video guys. My dream job is to be the trainer! I personally prefer calisthenics and yoga as the best forms of cross training for literally anything, not just cycling. Core training is incredibly important for power transfer.

@ayayaka188 4 года назад

Needed this

@austinshields8627 4 года назад

0:42 Those guns! Those perfectly sculpted tan lines! Amazing!

@jamonzonv 4 года назад

Excellent GCN! Please more of this kind of videos! Which help us cyclist be better

@gcn 4 года назад

Thanks Juan

@BikeRacingWithoutMercy 4 года назад

Juan Antonio Monzón Very much - this is a great start. Completely agree that there’s loads of value for us from this

@henski241 4 года назад

@simon Richards , I must say ,this is more like the content I expected when I clicked on it this time. Nice one.

@ornoth 4 года назад

I found kayaking good for upper body, except any day nice enough to go kayaking, I wanted to spend on the bike!

@arbeiterfrage6334 4 года назад

more like this please🙌🏻

@1nulcearfamily224 4 года назад

More of this. I love the sytrical feel of this video

@gcn 4 года назад

Thanks Monkey it was fun to film

@olamarvin 4 года назад

Steep hills are great cases for upper body strength. If you can resist the sideways wagging caused by your monster torque, you'll be more efficient, last longer, win glories, marry models etc etc.

@BikeRacingWithoutMercy 4 года назад

Ola Leier Well said - totally agree

@jameswitte5676 4 года назад

I would like to see another video but concentrating only on upper body and stomach/core. Thanks

@BikeRacingWithoutMercy 4 года назад

james witte I cover this in some of my vids

@madlfcdc5890 4 года назад

Lol. Talk about self-deprecating. Love it.

@kathleenpovey333 4 года назад

Si and Ollie are such good sports.

@fredrikvicar9408 Год назад

Hi. I wonder if you could make a video on disposition of training over a year preparing for riding in the Italian mountains next year. I’ve got twelve months, my bike, the gym and a bicycle trainer. And would love to be in best possible shape for Stelvio next year. Thanks 🥳

@leehewitt9559 4 года назад

Great video lads!

@stevenvroom6969 4 года назад

Warming up core excersices 1. Plank 3x40 sec 2. Hoover+side steps 3x40 sec 3. Plate woodchoppers 4x15 each side 4. Reverse woodchoppers 4x15 each side Strenght 1. back squats and/or front squats 2. Deadlift and/or sumo deadlifts 3. Kettlebell swings 4. Barbell hang clean and press 5. Walking lunges 6. Bent over row 7. Barbell push press All excersices 3x8 rest 1 minute. This is one of the many examples I can give. Little bit of advanced excersices but with all these explosive excersices you gain so much strength (no bulk).

@ninjaraivideos 4 года назад

Great job guys👍

@stuartmcgill5065 4 года назад

Really useful video! Thanks a lot :-))

@gcn 4 года назад

Thanks Stuart

@temperedwell6295 4 года назад

Why no pushing exercise such as bench press, overhead press, military press, push ups, or dips? It appears that bulgarian split squats, step ups and lunges are redundant. All three of them are good unilateral exercises that combine balance with strength, and work the same muscles pretty similarly, and none of them is as good for building overall leg and body strength as is the good old fashioned high bar squat. I always thought that the dumbbell row and inverted row pretty much work the same muscles and that the inverted row is an exercise used to progress a pull up or chin up, i.e., the weakling's chin up. I am far from an elite biker, but I feel great glute activation and stronger on the bike a day after performing heavy dead lifts. There are many great exercises, but if I had to choose five, they would be squats, dead lifts, bench press, overhead press, and pull ups.

@BikeRacingWithoutMercy 4 года назад

tempered well As a cyclist I love these upper body moves also

@tendadeipopoli982 4 года назад

In my experience is useful to add climbing in the routine of the week.

@sethfrankel3542 4 года назад

I get that these are gym exercises, yet it would have been really helpful to show an “at home” version for the ones that require gym equipment.

@nerdexproject 4 года назад

You are hilarious! 😂 Much love :'D😘

@kirkek-ak6379 4 года назад

love it very educational

@gcn 4 года назад

Thanks Kirk

@nicolasismirnioglou5894 3 года назад

These are all good movements to aid in pedaling power and stability on the saddle. However, I would recommend some frontal plane movements to help with some of the muscular imbalances caused by cycling all of the time.

@bikecommuter24 Год назад

I walk and run short sprints, I do about 5-6k three times a week. I'm 60 with a bit of arthritis so doing some exercises I can't do some I use a chair for support. I'm lucky my local bike trail has a work out station on it, with bars, arm rings and such plus a set of different raised steps for doing those step ups. I also make sure I do a proper warm and cool down stretch routine before going on a walk, on my Bicycle I take it easy and slow to let my muscles loosen and warm up. I do weights but small weights and more reps I'm still losing weight, I'm at 68kg now aiming to get to 63kg I like the combination of walking and cycling I enjoy both activities and the "Me" time and watching my health improve and hopefully get a bit stronger. It must be working I changed my eating habits and my doctor took me off my cholesterol pills and one of my blood pressure pills I only take one small pill every day. Sorry (not really) for the long post but I hope to show that someone at my age can see results and improvement if you put in the time and work I know I won't be like when I was in my twenties and thirties when I could do a century on a mountain bike LOL only did that once. I just got back into distance walking in December of 2021 and took up bicycling in June of this year, I think the two complement each other the walking helps with bones and posture and the cycliing helps with my cardio among it other benefits. Oh one last thing my blood pressure used to be in the 150-90's now Im around 115-120-70's which for me is great my doctor is very pleased with me I went from obese to overweight. I don't do bicycling just for fitness I commute to work by bike most of the time and just go for rides for the fun of it, I got a commuter bike for now but looking at an e-bike but I'm getting better at riding and I might just get a road bike for fun. Cheers oh did Abby and Carl have you warm up before these exercises or is those exercises part of a warm up?

@Venus1Star 4 года назад

I have very good stamina and it helps in the gym. I'm ready for my next set in like 10 seconds... plus I can take in more air on big pushes than most people can, maximizing my power more. Good stamina helps strengthen be more effective and sustainable.

@Venus1Star 4 года назад

@Peter G I'm pretty strong. deadlift 500 and 400 pound squat. Also my resting heart rate drops as low as 38 bpm.. but its mostly between 42-46. I take very long bike rides a few times a week 40-60 miles sometimes more. STAMINA + STRENGTH you can do amazing things

@sbusiello 4 года назад

ollie ropping off that block... awesome :)

@Twistedstance 2 года назад

I used to do heavy bulgarian split squats with barbells and single leg press. My only real regret now about leaving a gym is that I can't do these exercises quite the same anymore. They're good fun!

@jazfrogtune 4 года назад

One way i have a balance tone muscle on upper and lower body is with cycling and calisthenics. Both of these has big benefits for my daily job 😀

@peters8046 4 года назад

Every day is leg day! That's all the gym advice you need.

@MichaelWilliams-iv6dj 4 года назад

This is when I really wish Emma was still on GCN. Nothing more fun than watching here school Ollie and Si, though they do tend to good sports about getting humiliated

@danielandersson3539 3 года назад

Ollie's bar rows are really good actually.

@ronnyverduyckt898 4 года назад

First thing nice socks Si. I do 2 times a week a power training 3 muscle group at time and core training. Maybe i'm not the fasted but i like it.

@sfalcons1 4 года назад

Can we get more of these demonstrating more exercises for cyclist? These were useful.

@gcn 4 года назад

Thanks Otterking we'ev got a few more ideas!

@pxduffydc 4 года назад

OtterKing HEY OC, check out Maximum Overload for Cyclists. I wouldn’t recommend diving right in without a trainer but they make a very compelling argument for strength training. Book + Web site.

@Dazbog373 4 года назад

Step one: grow a man bun. Step 2: that's it.

@Diffusion8 4 года назад

Lol! 🤣

@cohensylvester5191 4 года назад

Eww🤣

@sudduthjonathan 4 года назад

Thanks guys! Great video demonstrating how to teach your grandmother how to lift weights! 😂😉

@gcn 4 года назад

If your grandmother is an incredible athlete that is 😉

@miket2394 4 года назад

I do mainly weighted calisthenics such as pull-ups, push ups, squats etc.

@lauravo3355 2 года назад

I liked this! More workouts please!

@gcn 2 года назад

Have you checked out our dedicated "GCN Training" Channel?

@lauravo3355 2 года назад

@@gcn just did!! Thank you for the recommendation. Stronger rider in the making

@trevorhayes5414 4 года назад

For all of us that don't have this gym equipment (or can't stand going to the gym!), can Stanza Fitness advise 5 strength-building exercises using our body weight, like planks, for home workouts instead?

@gcn 4 года назад

Thats a great idea!

@lb4050 4 года назад

All of those exercises can be performed without any gym equipment. Just be creative with what you find at home. Maybe you need to get your hands on some dumbells or rubber bands for mor resistance when your wheights go up but other than that nothing special needed

@mnbv5555cxz 4 года назад

Also Emma did a video a while ago and included some good body weight/at home stuff. she uses a balance ball but they're cheap

@TesterAnimal1 4 года назад

Trevor Hayes www.decathlon.co.uk/cross-training-rings-id_8491880.html These are pretty much all you need.

@timm9842 4 года назад

I use an elliptical machine at home. It works for me. At 73 I’m keeping cycling at low key riding level. Parks are about it for me.

@mahmoud5461 4 года назад

😊😍 thank you.

@topogelido 4 года назад

"It's about getting stronger.. Hop-hopefully.." the story of my life

@pedrocaetano5032 4 года назад

Hi Gcn! When you im the video say, for exemple, 6 Sets (6-8 Reps on each side) Is 6 Sets on each side or 6 in total ?

@trufflemonster5399 4 года назад

#askGCNtraining I recently completed a 100 mile ride and my legs etc have pulled up really well BUT my wrists, hands and forearms are knackered. I’m finding it hard to even turn the keys in my car ignition. I’m not weedy; I curl 20kg and bench 60kg. Would this be caused by poor position on the bike? I spent around 150km on the hoods and 10km on the tops. Any advice is appreciated. Thanks!

@chrisroe6603 4 года назад

8:24 Nice bit of editing magic going on there...looks like that kettlebell went from 24 kg to about 4 kg in the blink of a camera. That or Si has a huge upperbody and dwarfs the 24 kg bell

@gcn 4 года назад

Clearly it's Si's rippling muscles

@SayMcGillicuddy 4 года назад

I went to post exactly this. Right hand reaching down, then cut to Si holding KB in his left hand. Genius.

@thomaskerkhoff579 4 года назад

Please advise on these exercises for seniors (age 60-80+ years)

@richardlu6706 4 года назад

This was a great video, but I would have liked to hear a short explanation on how each exercise benefits motions on the bike.

@BikeRacingWithoutMercy 4 года назад

Richard Lu I clover some of this in my vids

@windnomade7431 4 года назад

Really great workout..practise it for some years...good for wattage bazooka

@chrishey6891 4 года назад

Ollie rocking the Adidas Samba nicely in the gym there!

@SethMcClaine 4 года назад

More videos of watching you guys work out please! (J/K :-P)

@paulyd71 4 года назад

Cheers Lads. Thought I’d do the Bulgarians and power step after the 20 mile commute to work. I’m walking like f**king John Wayne this morning and have a tough 50 miler tomorrow