TboneNYC10 this IS actually a good tip. In fact, take a piss too. Sure you can go piss en route but Usually you don’t really want to stop whilst the need to take a piss can still bother you.
Last time I well and truly bonked, I happened to be close to a street festival that was happening. I coasted in, bought 6 donuts, ate them all in 2 minutes, then spent the next hour lying in the grass, staring up at the sky, and waiting to see if I would die or if I'd eaten enough to get me home. Barely made it.
Bonking: When all you have is a tiny circle of vision in front of you, and everything else is blurry and dark. And you just want to lay at the side of the road because everything in the world is terrible and hates you.
I once was on a ride where I bonked. And I was about 20kms from home. Which was considerably uphill. My family was on vacation at the moment and no parents would be able to pick me up. So... Yeah. Next time I rode that same track, I prepared more food, sought out where are some public fountains to refuel my water bottle and the next attempt went so much smoother.
I've lost over 20kgs the last 6 months and decided it was time for a road bike. Been watching your videos for a few weeks and decided to go to the local shop instead of online - best decision I could've made. Thank you, Francis, for all the help!
Okay you didnt ask for it but my 5 are; - Get clipless pedals. get used to them and thank yourself later. - Create a short loop that you can repeat. Makes tracking improvement and getting home much easier if needed. - Buy a really good pair of bib shorts, Helmet and padlock. I can personally guarantee all 3 will be great investments. Oh and always wear the helmet. - Track your rides. Strava or other apps are generally free to use and can be great impetus for future improvement (beating x kilometres or burning y calories). - Francis was 100% right on food. It's is always better to be bringing food back than to wish you had more. The same goes for water, if you eat every 20 mins drink every 5. And if you do now ride, you have technically joined one club; The big cycling family and everyone always welcome! Stay safe.
Yes agree! I was scared shitless of clipless until I just jumped in and did it. Wouldn't change back now for anything. And yes, having a regular circuit from which you can track average speed and with an app, heart rate, calories etc is brilliant. I think it is the heart rate change that tells me most about my change in fitness (tho I'm no expert).
@@adamsmithintin2803 In essence, yes. There are 4 main phases to pedal stroke as I see it. The pushdown, The pull back, the up-pull and dead phase over the top. Each phase utilises different muscles at different points. With Clipless pedals you may well not see a greater efficiency in you pushdown, however your ability to pull back and pull the pedal over is massively improved and recruits your hamstrings more readily. This should mean the collective effective effort of other muscles is reduced meaning longer rides, or more power output for the same period. I personally find that my cadence increases slightly when clipped in. There is also something to be said for standardising the position of the foot as you should be trying to repeat the same motion over and over to best recruit the muscle fibres and improve muscular output. Sorry for the lengthy response btw!
Alejandrojewell18 yeah I have noticed the difference I don't really cycle much but I can now fly about the roads and up hills with little effort. Only issue is I haven't got the positioning in my right shoe right yet but I can sort that. I'm getting a sore back from hunching over so I think I might buy an endurance bike.
Tip: I learned as a beginner cyclist training and racing in the 70's (and thereafter through today in triathlon) that you should "eat before you are hungry, drink before you're thirsty, shift often and before you need to (that's what all those gears are for)". I believe that this mostly holds true today, especially for the drinking on shorter rides. If you wait until you are thirsty or hungry, its too late! Bonking: Years ago on a 75-mile group ride I had two bottles (1 water, 1 electrolyte - no food or gel), at a planned stop to refuel I topped off both bottles with only water and later on the bike sprayed about 1/3 of that on my head and legs while riding (dumb). Three miles from the finish (my car in the parking lot) my legs stopped cooperating and cramped like no body's business. There was no position on the bike that helped, and limped in barley able to get each foot over the crank without cramping up worse. Getting my leg over the the bike to get off and walking were even more amusing to all. After you have gotten to that kind of "bonk" threshold, there's no quick fix! Once again, please refer to the "tip" above!
I prefer strava, its actually more user friendly and kinda has same route plan engine as komoot has. And its also very easy to connect strava routes with strava and your bike computer.
As somebody who fell for the first time on my side after stop, this is my advice: do not make sudden stop ("nice place to stop", "oh, bench", "nice view") without remembering to unclip pedal first.
I had the same thing happen to me the other day made it 41 miles and was dying in 102 weather. Started throwing up and ran out of water. Had to call the wife to pick me up. It was embarrassing.
Breaking my bonking virginity: I was out for a 125km ride with a couple of friends in a very humid 33C and was relatively new to cycling. I did not pack the right nutrition nor a sport drink. Around 85KM, my body started to breakdown and it was as if I hit a brick wall. I was hunched over my handlebars and could barely push the pedals. Luckily, I had packed ample water so dehydration was not a factor. I quickly purchased a sport drink and that seemed to recover my low blood sugar level so I (moronically) kept riding. At 95km, my body shutdown and I could not speak coherently. My friends quickly called my wife to pick me up as I was lying on a bench outside of an amusement park. She came armed with chocolate bars and blueberries! Since then, I have chatted at length with a coach regarding nutrition and riding. I have since cycled over 13000km of relatively trouble free riding.
A great bike shop is definitely key. Trek, the shop I went to stopped me from purchasing a bike that was too large, and explained why it wouldn't work. Eventually they got me on a better fitting and even cheaper bike. They have been amazing to work with.
If you buy from a local shop - they can help you choose the right type of bike (hybrid, MTB, road etc) - but more importantly help you get the right size frame!
I am fortunate to have had a father who loved cycling and got into the sport early on. In my early fifties I met some triathletes who encouraged and coached me all the way to IM completions. Their influence and guidance is invaluable.
I just came back from a three day bike tour with a freind: I'm 14, a real beginner, 11kg bagpack, 100km a day, 1000 vertical meters a day... I was HYPERBONKED
Bonking - I did it once climbing a hill and I said to my companion "leave me here, go on without me, you don't understand"...so my buddy got me a Gatorade. I cycled for the rest of day.
I planned on doing a 50 mile ride the other day, accidentally did 73, and bonked hard. I called my wife to pick me up and she was not happy when I was 2 hours behind schedule.
Great advice for the beginner and excellent reminders for experienced riders. My height is 185cm and my first bike was 60cm. I was practically sitting on the top tube. The shop where I purchased the bike should have never sold that to me. I then went to a 58cm frame set and now I am looking at a 56cm. The point being that I don't have a BikeFit James anywhere near me and would jump at the chance to experience the time with him (I live in the US). Your advice on eating while riding is so important...especially on long rides and even more important if there is climbing involved. Good stuff Francis! BTW - love the new intro; very creative and very you.
Awesome video! I just finished a 30-day cycling challenge! I wish I would have found this video before I started my challenge. Would have made my life so much easier 😂
I am renouned in my friends group and family for prefering the "cold" more than the heat. I barely ever feel cold and one time my dad got angry at me when i was younger for seeing snow, putting on a shirt and trousers and rushing outside to play in the snow. Also me and my twin brother once escaped into the snow as babies stark naked. I prbably felt cold but i don't remember.
Some years back I bonked when I didn’t know how to fuel, I could barely turn the pedals. Luckily a few miles from home a club rider named Ian checked me a bar, never forget!
When you had a back wind and you have ridden too far. On your way back, you suddenly realized, that you had no energy left to get home, against strong head wind.
Nice list! I would say learning how to use gears and when/what to shift to would be a big one as well. I remember for my first few years of cycling I would hang out on too high of a gear and have a super slow RPM, and I see a lot of beginners make the same mistake. Also knowing when to shift front vs rear...broke a chain in the middle of a 30mi course once because I tried shifting halfway up a hill. 🤦🏼♂️
This is a great comment. I've been riding a year and this has often been at the back of my mind, whether I'm "doing it right". Some things a beginner will eventually work out themselves, like that downshifting before you stop at a red light is a good idea! But I'm sure there are other nuances in shifting strategies that I haven't yet learnt, like you said about when to change front vs rear. In all the videos I've watched and forum threads I've read, you only normally see mention about not 'cross-chaining'. Strange how something quite fundamental doesn't seem to be communicated well to beginners. Anyway I feel sufficiently comfortable with the handling, braking, emergency repair and just getting home safely now, so I will start looking into these more intermediate skills. Cheers!
My recommendation to friends that ask me about buying a new bike, if you are in between frame sizes going by the size chart, go for the smaller size as you can always change components (stem, bars, seatpost) to make the fit better if it feels a bit too small. Buy a bike frame that is slightly too big then you can't cut anything off the frame and lessening the stem length will generally make the handling poorer. This came from experience as I am always in between a medium and a large frame on size charts.
Yes, with modern compact frames we have a lot of leeway with seat height. It's the "effective top tube" length that is important now. That is the length the top tube would be if it was horizontal. Agree also your point about a smaller frame. A longer stem doesn't do much harm because you shouldn't have much weight over the front wheel. But I do like twitchy.
Tip: Learn how to actually use your emergency tools. Things like taking out tyre with tyre levers and then replacing inner tube. But make sure to find the culprit of the puncture (could be something sharp like metal wire stuck on the outer tyre) otherwise you may puncture the new inner tube... Happened to me.
Bonking makes me feel I want to vomit and my legs wont function so I have to lie down. Also it gets thrice worse if you live in a place with a hot and humid climate.
The customers who came back for the 2-week tune-up were my favorites. It showed they cared and it prevented a lot of problems down the line. Plus, they always wound up buying something while they were there. When riding in the cold you're creating your own 15-20+mph wind chill. Wind-proof clothing more important than insulation value. There are beanies, gloves, shoe covers, leg warmers, vests and jackets all come in windproof fabrics. Any of these will be warmer than their non-windproof counterparts. Most of the windproof fabrics are able to take a DWR spray to increase water resistance.
Find some paths (there are plenty in NYC) or ride quieter streets, the boardwalk, parks, etc. with less or zero traffic until you get confident with handling the bike. Learn to fall, stop and turn properly (seriously, because a fall will likely happen at least once). Once confident and your feel you are vigilant enough to hit the streets, choose routes that are not terribly jammed with speedy and congested traffic and do use bike lanes where available. It may also help to ride with a group, as cars tend to be more cautious with a gaggle of cyclists. I ride a Brompton and joined their NYC Meetup group, though I ride solo alot. I also have plenty of lights and use them in the day as well if I am going to be in traffic. More importantly have fun! You don't have to ride in the street if you prefer not to.
Over years of commuting and bike rides, I've now got my key to how much clothing is appropriate to given temperatures. I admit that I prefer to cycle a bit more quickly to warm up rather than overheat so feel free to adjust this by a few degrees: >14°c = shorts and jersey 7-14°c = shorts, jersey, leg warmers, gilet, gloves
Been riding for almost two decades and I wish someone had sat me down and explained this. I remember years of not carrying any spares, unable to change a tube anyway if I needed, and with no clue about nutrition.
@@tomgarner5965 Not really. I ride without them because I'm lazy or have the mindset of "I just had a puncture so I won't get another one for a while." Usually go a few weeks without a spare until I can be bothered getting another one.
I did the same because I only rode locally but as I’ve strayed further afield I now carry spares and food - still haven’t had a flat out on my bike though? Clearly I just don’t rise enough.
Great list. I agree with everything. Especially the bike club. I would add , train indoors in the off season. Zwift, training peaks, etc. It’s so helpful to not get lazy around the holidays and dark January and February days.
I bonked before on a 50 mile ride because I hardly ate anything, I had 6 mile left to get home and I kept stopping and just crying because it felt so hard but I managed to get home and scoff hah
How long have you been cycling? I barely picked up cycling the past 3 months as quarantine was leaving me bored out of my mind. I was lucky enough to find parts to put a road bike together. August I did 250 miles all together. My longest rides were only 25 miles.
Another bonus for buying from a local shop: local shops generally host group rides. so right away you get a new bike AND a new group of people to ride with.
I honestly didn’t know about bonking and having to eat when riding , totally makes sense to what iv been experiencing when using the bike (new to biking) glad I came across this video Thank you
Great tips Francis! You nailed it with food! I started cycling in '17 and I bonked a few times, until I realized what the pockets on the back of the jersey are for. Now the pockets are full of carbs, gels, etc. and bottles have Accelerade 4:1 mixture. Also I want to give a shout out to James, on bike fit Tuesday video a while back, taught me cleat placement on my shoes, that has made a HUGE difference in my speed! His is advice is invaluable. Say Hi to Daisy, stay safe and ride on.
Bonked around 50km with still 20km to go.. at first I was too proud the accept the cereal my mate wanted to give me, 2km later I was begging for it. It literally revived me
Genuine, solid advice. Definitely worth getting in with your new local bike shop. Rides and technical advice readily available. They will also be your new ‘dealer’ when you get itchy for upgrades, so always good to stay friendly.
I got to be honest we all love cycling videos this is just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I love when I always watch one of these, and then put up my heavy playlist I love like Delta Parole and then I just go haaaaard!!!! Tactic hasnt let me down yet.
Went to my local store for my first ever bike, they said I should have a 56 frame.. I'm 195cm , really just trusted them. Had back issues from reach/frame size. Now ride a 62, nailed out 3 x 250+km rides in the last 6 months and all in total comfort. Amazing what the right fit can help you do.
4:42 almost made the same mistake this week when I got an ALR4. They kept saying I was 56cm because I'm over 6'0". However the standover height test failed and in any type of sudden stop, the frame would be hitting me. Chose 54cm. Best decision ever!
this is AWESOME! thanks! I bought my first adult bike from a local shop (local is kinda relative as the shop is about 55 miles away). but, they are most helpful and also understand I can't ride right away (hip replacement surgery 5 months ago) ... I have no idea how anyone would not like this video as it is MORE THAN PERFECT!
I don’t know how seriously you meant the above but bonking is not about running out of fat. It’s about running out of carbs within your muscles. It’s why the only thing that works is getting some food on board.
thehomme that was a joke. But when you keep the right hearth rate zone, hydration and salts, you will be able to endurance for looooooong time. Just give your liver time to break fat and do metabolic stuff. Each pound of body fat give you around 3500-4000 calories. Tour de France almost done without food. 😆
@@drigobarreto Yeah I have never bonked. My goal has been to be metabolically robust! I have been on and off the ketogenic diet loads of times and now I can switch from a sugar burner to a fat burner without really feeling it. I must say it's been really amazing to see.
I say the most important thing is to get a bike that fits you well. If you cannot enjoy your bike you will not ride it. I got an online bike and i couldn't ride my bike comfortably for 1 year and a half. Unfortunately in my city there are no bike fitters. I went to one but he was inexperienced. After 3 handlebars and 4 stems, which i tried them in countless position i finally found a comfortable riding position. Your suggestion to buy from a bike shop is very good. I would add to it, if the people are not very experienced, ask if you can ride the bike for 1 hour. I will give you an idea of how you feel on it.
Only been doing it two years but I’ve yet to truly bonk. I’ve come close on some 50 mile rides, but I’ve always taken enough clif bars and water with to make it.
Something I'm learning with regards to food is that you need to have a backup plan in case your planned coffee/bacon sandwich cafe stop is unexpectedly closed. Really not nice to do 30km, looking forward to that stop all the way, and then you don't get it and have another 30km to do on just a banana and an energy bar.
Same here, in New England we have Winter for like 9mos a year. I went for a quick spin yesterday in this season's latest Winter kit, & I loved it, spend money on warm waterproof clothes. Merino wool isn't cheap, or vegan but it's warm, dries quick & doesn't stink. The rest of my kit especially Winter is all GORE & Rapha, with Ale & Chinese copies mixed in to stretch the wardrobe lol.
The whole temperature thing moving from MTB to road/gravel is a bit of a shocker, would be 5-7°C which is cool but shorts weather for MTB but add in the wind chill of being out in the open, brrrrrr. Plus one on bringing a gilet and arm warmers for those cool morning starts. Fifteen does seem a bit warm though as everyone here is out and about in casual shorts as soon as the temp. hits 12°C. Have noticed a tendency for a lot of new cyclist to have their saddles way to low as well. And the regular eating and water breaks is an always brilliant recommendation.
I'd say I've seen more new riders overdressing than underdressing. My rule if thumb is different to yours though. For me if it's double figures I'm short sleeves and shorts and don't wear tights unless it's under 6. My main tip for new riders is to not go full gas all the time. That's what I did. Your progress will suffer. So at least 10 min warm up and the same for a cool down.
10 degrees in shorts and jersey?! Madness if it’s dry. Properly dangerous if it’s wet and windy. The only exception I’d possibly make is if it’s a race around 10-12 degrees and dry then shorts and jersey probably ok depending on personal preference
@@thehomme each to there own. I'm comfortable that way. Curious as to why you think it's dangerous to dress that way. I hope you don't think road cycling kit is going to protect you in a fall
I am so glad I learned to ride a bike when I was little. It is a skill I am so thankful I never forgot. that being said when I started riding again I had a lot to relearn..not the actual getting on the bike and pedal part but how the bike itself moves, feels, the weight ect ect. that was over a year ago and now I am back on it. I enjoy it a lot and so thankful that is one thing we never forget how to do. I am blessed. If you have never ridden a bike it is not hard to learn and well worth it and a skill you never forget.
Great vid! Would be good to do a guide for someone looking to get into cycling with a £500 budget. I get asked that a lot from friends who can't realistically spend more than that. I normally advice ebay. Would be interested in your thoughts!
That's easy, go to Decathlon and buy a Btwin Triban. You'd be hard pressed to find a better cheap bike. GCN recommends them. I wish I'd bought one instead of splashing out on a Giant Defy that I still want to replace and won't get anywhere near what I paid back
I rode 30 miles north and turned around to find a tremendous headwind had developed. About 10 miles from home I ran out of fuel and bonked. The heat, the wind...it was brutal. I went on autopilot and limped home, one painful pedalstroke at a time. I hit the couch and literally was asleep within seconds.
Pro tip, dont be worried if your a 'larger person like myself, I was always self conscious about wearing decent clothes when cycling but most guys and girls don't care and won't notice 👌 all have the same passion and love
Bonked hard last week... took my bike back to uni and unplanned road closures led to a very, and I mean very, steep uphill ride instead of just flat. Luckily made it home but it was a close call and spent over an hour just laying flat on my bedroom floor when I got home. Horrible feeling, always bring some food with you for emergencies
The other weekend riding in Yorkshire and I bonked 45 minutes in to a 4 hour ride... didn’t know that was even possible ! Let’s just say I was in the hurt locker for the next 3 hour’s
Only started cycling 4ish years ago and started by taking my bike on the train and riding 40 miles home. Didn't take any money , only a phone, so that I couldnt catch a train home. One time I got within 4 miles of my home, coming off the hills. I came over all nauseous and my legs stopped working and I fell into the hedgerow. I was like a jelly mess. Rang up the wife. She arrived in the car, I took the slap across the head. She took me home. Never again!
I found this video quite helpful! I've been cycling for a long time now, but without really knowing any of the technicalities behind it... frame size, chainring ratio, cycling shoes with various pros and cons... all of these things are still hieroglyphics to me. I've invested a lot of time getting into hiking, wild camping and outdoor cooking over the course of the pandemic. I would like to potentially combine my hammock setup with a bicyle and do tours over a few days, where I can to explore new regions. You really have a lot of freedom this way... cycle wherever you want, cook wherever you want, sleep wherever you want!! But another few months of reading, learning, and spending tons of money on bicycle gear are probably going to go into that. Getting into new outdoor activities is always pretty technical (if you want it to be fun), and it's very expensive as well.
Francis, BONKING sucks and it something that you have to 'WELL IN ADVANCE' prepare the body for. In addition to hydrating and taking nutrition during. Sometimes people think it's only from not properly drinking or eating while on the bike. We have to properly prepare beforehand as well. BONKING SUCKS and it makes the ride frustrating and even more humbling. Thx for sharing!!! 🕊
I finally bit the bullet last November and bought winter cycling kit after three years of suffering. It's impossible to put into words how much more enjoyable winter riding has become. Ever since I started cycling I've completely underestimated the effectiveness of dedicated kit for each season. Being dry and comfortable helps me go faster than any top end group set or deep section wheels.
Awesome vid. My top tip is wear any regular cycle gear. I bought the saxobank kit when I first got started and it was like painting a target on my body. Had 70 year olds flying past me. It was a bit disheartening. But keep turning those pedals and you’ll soon be hitting the magic 100 whether it be Kms or Miles
Got lost while training hills in Wicklow Ireland with very little water and snacks.. Kept saying just over this hill is our left turn that never came. Bonked.. Was convinced Id never get on a bike again..was out again the following week more knowledgeable
Even your 6th bike is worth buying from a local shop, its always the better option. If something breaks on a canyon you need to ship it back to them (it took them 6,5 weeks to fix a broken gear shifter on my roadracebike) bought my other 5 bikes locally.. if something is wrong with them it generally takes 1-5 workdays depending on the problem. So buy locally is *always* a good advice!
Good video, best advice was Buy from a Cycle shop. My top tip.......Recovery is just as important as the ride, this will help your body and muscles in the long run and get stronger for the next ride. There are a lot of good advice videos on line. Be safe.
Tip one on the bike shop is spot on.....Buying a bike/frame that aren’t right for you costs not just dollars, but costs in body aches and pains until you sell the bike and then go get a proper fitting at a shop. Made that mistake myself when I started back into biking.
to expand on the second tip: having a light meal before going out on a ride helps a lot so that you don't have to bring food out with you. if it's a long trip always know about toilets, water fountains and food stops near the route you're going on.
I bought a frame from eBay and built my own retro bike as my first bike, I learned a lot more and spent a lot less for a good groupset than I would if I bought one from the shop.
Tip: Figure out from internet research and talking to friends and borrowing their bikes what you want. Then get it used from craigslist. Then take it to a bike store to tweak and get any accessories you need. Like a new car, your new bike loses a high percentage of its value just from rolling out of the dealer's lot. Bike stores have a limited selection of bikes. And they are going to sell you one. At full price, plus their markup.
Did La Marmotte and bonked on the final climb which is Alpe D'Huez. That was a world of pain. Fortunately, there's a cafe halfway up where I had two choc croissants and a coffee. Probably cost me more than 30 mins. I've found eating before you feel hungry helps a lot.
