Quick Ways To Get Fitter For Cyclists | GCN's Quick Fitness Tips

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Getting fit can take time. Cycling for hours a day, every day, but seeing no fitness gains straight away can be really frustrating! Fortunately, it's not all about spending time in the saddle - so Manon's here with her top fitness tips to help you get fit quick!
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Опубликовано:

12 июн 2024

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Комментарии : 202

@gcn 3 года назад

Were there any tips we missed that were essential for you? Share them with us 🚴‍♀️

@ManuLFE 3 года назад

Including some crosstraining with mainly cardiovascular and resistance exercises, like burpees, jumping jacks, plank, chair and so on. A great way to develop your cardio and strengthen your core, hence being able to avoid unnecessary movements while on the saddle. Plus it's a good way to improve your overall fitness!

@ViveSemelBeneVivere 3 года назад

Calisthenics.

@mangethegamer 3 года назад

I have a tip for you. Hold Manon hard, don't let her go. She's been the greatest addition to GCN in many years.

@ElonMuckX 3 года назад

Ride up hills! The steepest hill that you can still spin on. You don't have to ride up fast, just get up that hill. I'm a sprinter/puncheur, so hills suck, but I do it because it's the fastest way to stay fit.

@randomchick1234 3 года назад

I've been doing my cycling commute with panniers...with milk bottles filled with water in them, to prep for my upcoming bike packing trip

@CycoWardDrew 9 месяцев назад

We tackled assembling the bike as a family project. ru-vid.comUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.

@RSQD22 3 года назад

As the great Eddy Merckx once said: "Ride as much or as little, or as long or as short as you feel. But ride.”

@tortangtalong1 3 года назад

"Ride with no reason."

@maxpaws3977 3 года назад

I said that to my wife... She's still not putting out.

@southern_leyte8230 3 года назад

I agree, first just get out on the bike, it's just enjoyable to ride.

@hughoxford8735 3 года назад

GCN's tip about getting up in the morning, having a strong coffee, and going out before breakfast has worked wonders for me. You don't have to be out for long, an hour or so. And it sets you up for the day. Overcoming the morning inertia is the big challenge, but you never regret it.

@discbrakefan 3 года назад

“Long easy rides won’t get you fit”... and yet long zone 2 rides are recommended for base fitness by most coaches and exercise scientist. Maybe it should be “long easy rides won’t make you fast”.

@EdwardAlexanderSmall 3 года назад

Long zone 2 rides will make you fast... if you have 16+ hours a week to train. Your workload capability is dictated by Volume, Frequency, Intensity. If you increase one, you should decrease another. How much you can take depends on your physiology and fitness. Zone 2 targeted training is high volume, mid frequency, low intensity. Very effective, but time consuming, so most casual riders have to increase the intensity and lower the volume/frequency to compensate. Less optimal, but still works.

@EdwardAlexanderSmall 3 года назад

Also just noticed that an important word was missed in your quote. "Quick" Zone 2 sessions take a lot of patience to get fit. But the benefit is that you won't "top out" or plateau, really. If you just do hard intervals, you'll improve initially but then hit a wall. Doesn't tend to happen for the zone 2 approach, but it does feel slower

@LaurentGoderre 3 года назад

@@EdwardAlexanderSmall so true!! I have bit the said wall so I switched to a polarized schedule of 80% zone 2 rides and 20% high intensity (Sweet spot or vo2max). It still requires a lot of time but a bit less with the high intensity ones in there

@Abraksas112 3 года назад

walking 10 miles will benefit you but running those 10 miles will really make a difference. Also walking 10 miles up an mountain will do way more for you than on flat roads. Long easy rides are good too but if you really want to get fitter (and or faster) you should push yourself

@Richey13 3 года назад

@@Abraksas112 Not necessarily, working on base fitness people benefit more from long zone 2 rides. You see that as the season goes on people will shift their focus from base fitness to event-focused workouts. It's impossible, even for insane athletes like Sagan and Roglic, to consistently ride HIIT rides and not burn out. Most pros do long rides with intervals mixed in, but they only really do HIIT MAYBE twice a week, the other intervals are, at most, 80-85%.

@johnlauer7187 3 года назад

This really works ! work has been crazy and I have been doing short sharp rides for about 2 months now. I haven't exceeded 45k on a ride since July. I have won 3 sprint KOM's since then. I am +60 years old beating much younger people. And Manon you are fantastic !

@AsiaGrass 3 года назад

Rest days are the worst. I want to grab my bike and take a ride 24/7 and then I remember, it's a rest day.

@enuazeal 3 года назад

what rest days?

@brookes79 3 года назад

I prefer active recovery, just do 5-6 miles at a easy pace

@JoeJoe-lq6bd 3 года назад

Riding on a rest day won't kill anyone. Just go out and ride easy (and I mean easy. Whenever I see people out for an easy ride, they're going too hard for an easy ride and too easy for training) for a couple hours if you want. World class runners don't stop walking on their rest days.

@rivolinho 3 года назад

Cycling days are the worst. I want to sit down and watch RU-vid 24/7 and then I remember it's a cycling day.

@eddiel7635 3 года назад

Every day is a rest day

@LUCYDIAMONDBOXER1 3 года назад

I've always found rowing to be beneficial for my fitness. All round workout and stress free on joints. Plus very good for core work which transfers on to position and power on the bike.

@JB00092 3 года назад

I agree i row when its raining and cant get out on my bike.

@leonstuij9540 3 года назад

Rowing and cycling are very much alike. Almost all power from rowing comes from the legs (most people don't realize this) a lot of rowers cycle a lot to help get fitter. I know as I am a rower :p

@LUCYDIAMONDBOXER1 3 года назад

@@leonstuij9540 yes that's true most of the pull is in the legs. Rowing is great for the CV and definitely makes you stronger on the bike.

@charlienyiti5880 3 года назад

I suppose thats why emma pooley is so good, she started as a rower

@FlatSpinMan 3 года назад

Is Manon shooting this in front of Hank’s serviceman’s entrance?

@DanuelNuel 3 года назад

Yeah, I'm still fat dude, riding 3h 3-4days per week and some day only off roads in forest. After a year, I loose 20kg without any diet. But more important is improved stamina - now without any problem I can do 50+ km per ride and I feel wonderful. All you need to do is steady progress and new milestones every month.

@Mububban23 3 года назад

Great work mate, keep it up!

@DanuelNuel 3 года назад

Nah! It's really easy when you do what you love :D

3 года назад

amazing shot of Si and Ollie on the bench press!

@TradersMBA 3 года назад

Awesome video Manon, I went down the wrong path of just thinking the more KM’s I do the fitter I will become 🙈, always learning something new from you ❤️👍🏼

@Beesa10 3 года назад

Like most of us I enjoy my food and drinking beer but I've found that reducing my food portion sizes, 1 egg instead of two, two sausages instead of three, 1 slice of bread instead of two etc, avoiding soft drinks/junk food and doing additional short sharp bursts of exercise has helped me lose lard and increase my fitness

@dbanbery 3 года назад

My attitude to my own fitness: Move to Yorkshire 3-4 rides a week, 18 miles minimum ride distance Smash hills. Find the short sharp nasty ones and spank yourself up them repeatedly.

@gilliangolding8722 3 года назад

Hello Manon this was very inspiring thank you. I took on board your great sugestions and setting goals works. I started with a 5.3 mile hilly ride which at the start of the summer took an hour and 10!! I know !! It wasn t pretty...bit of a shocker : ( i discovered gcn and have taken all the great knowledge to progress...you know, gears, cadence, efforts, cycling wisdom. My pb now is 31 minutes on an old mb so a huge thank you. Gill Golding from deal in kent.

@maxs6775 3 года назад

To half your time is impressive

@gilliangolding8722 3 года назад

@@maxs6775 thank you ! I m very much the beginner. Next goal is to get up the hills with more power and improve the time. Where are you in your cycling? What are your goals?

@maxs6775 3 года назад

@@gilliangolding8722 " I started 5 months ago age 51 ! Average 23 kmh over my favourite segment of 15 km and spent 4 months training determined to average 30 kmh and under 30 mins including 3 sets of traffic lights to slow me down! Got a few small Kom and best of year , so I just keep training and hoping to improve

@rhobson 3 года назад

I'm a very casual rider, but my biggest tip/struggle: watch your diet and cut out the booze. When I ride not having anything to drink on the past couple days, everything goes like a breeze. If I had a couple too many on the days prior, it's a nightmare. And if you drink on the day before, give up or you might end up in a bad situation. As for the food, I try to eat well on the two meals prior to the rides (as I only ride once a week, max).

@andyolsen4517 3 года назад

Injured for a few weeks and have state champs soon 😖 glad this came

@3dScience8 3 года назад

Thanks for uploading!!

@azrulshahreen 3 года назад

Brilliant tips Manon... Will take that advice... 👍

@vOCesUGa1 3 года назад

Manon has bigger guns then the fellas!!

@alexmark9147 3 года назад

Thank you for the tips. Watch your video make my thousand stress away..

@elmerrichardson6413 3 года назад

I run 2-3 miles on rest days. Been doing this for about 6 months, for me being that I'm 6'5, running really keeps my legs in shape for riding.

@ah-oh-esh7349 3 года назад

Thanks for the tips.. Beginner here..

@gcn 3 года назад

No worries - hope they help! 🙌

@Mattventuring 3 года назад

Unless your only goal is to get fit don't get hung up on on training. Just get out, ride, enjoy yourself and the fitness will follow.

@neilwillis4694 3 года назад

Ah those lanes look familiar. That's on my mini hill sprint loop. It's a half hour ride with sprints uphill into Lullington, Buckland Dinham, Great Elm and back into Frome. 10 minute warm up and coold down either side. Perfect

@mashthereddevil 3 года назад

Thank you for the tips Manon....Beginner here😀, bought a week back.

@curtisf.r6233 3 года назад

Great tips and advice! Thanku💯👍😎

@hisdadjames4876 3 года назад

Honestly, I prefer a long gentle descent with a handy tailwind. Dead miles bring me to life!

@craighoover1495 3 года назад

Nice backdrop for this one. What is the castle/ruins please? Also loved the path vegetation tunnel. Cheers everyone!

@tobiasbouma4071 3 года назад

If you would like to read the video title in the broader perspective, you could also argue that besides consistency, consistent training "quality" is an important aspect. That, and dedication. You can ride 200-300k per week and get incredibly fit if you can manage to get 20-30 minutes threshhold work in on all but one day of the week. Note that not all jobs allow you to be as tired as you will be from such a training schedule so YMMV.

@callcenterguy1975 3 года назад

I take a more relax ride during Monday to Thursdays with a just few sprints, then go on an intense 50km ride on Sundays. I find it helpful to ignore my bike for 2 days. It helps me get motivated and not get tired of it.

@lyssword 3 года назад

As an age of empires 2 fan, I appreciate castles

@lwittrock1 3 года назад

Great video!

@5492sparky 3 года назад

Great tips Manon. 👍

@andyclark8991 3 года назад

Massive thumbs up for awesome video.

@Redditstories477 3 года назад

Me feeling like I’m getting fitter just by watching this on my sofa

@gilliangolding8722 3 года назад

Yeah...no. Are you inspired?

@MsStrong30 3 года назад

Hi Manon, thanks for the tips! I'll share two things about my training. First, I travel a great deal with my job and I'm often living out of a suitcase and hotel rooms. Sometimes I take my bike with me, but not often. It is difficult for me to get in 3 rides a week. Second, I do have a goal! I tried to ride up a hill here in Pittsburgh, PA with a 15% average gradient, and is about 1/2 mile long. I failed. Since then I have found out that there is a hill here in my city with a 30% gradient but only about 65 meters long, with one section (6.4 M long) of 37% grade. Canton Ave., steepest road in America. The goal, to ride up it! Wish me luck.

@brianbuday8639 3 года назад

Richard Stiger amazed that city engineering permitted the building of any road that steep. Good luck man 👍

@grimreaper3526 3 года назад

With FALL approaching, what should I do to prepare my bike for winter storage & is there something I need to buy to prepare?

@prestachuck2867 3 года назад

Great video shot in Hank’s front yard! 😉

@jedisdad2265 3 года назад

Need this after 2 months off due to COVID

@leehewitt9559 3 года назад

Nice one Mannon!..

@ChrisCapoccia 3 года назад

chocolate bar after a hard ride could be a great compromise that still builds training

@jannarose3946 3 года назад

I just want to feel happy again. Like when I was a kid I woke up happy now I roll out of bed looking for an excuse to keep living. Recently I started using Forwago and I think it helps me. I feel that I am on a good path to become a happier person. Wish me luck!

@richardedward123 3 года назад

Nice job, Manon.

@valderja 3 года назад

Nice tips. I just like to try to get out every couple of days for at least an hour. Maybe a once weekly 2+ hour ride. Becoming a fan of Manon too. Those powerful legs. 😙

@robbiegreen769 3 года назад

Thanks Jason for the quick reply but I've had a pro fit so seat height is not the problem, I'm riding a 2018 s works roubaix so it's a very comfortable bike, I guess ill have to put up with the pain, may some bonjella might numb it, cheers m8 .

@RedCometNurse 3 года назад

Setting goals for myself is hard because I know the guy who is setting those goals and he is full of crap.

@billinhouston3291 3 года назад

Can't trust that guy at all, at least in my experience.

@kylewernert9785 3 года назад

The overall best way to get quicker is increase your LT/FTP. Long intervals of 20 - 40min slightly below LT will make you ride like a god. You are trying get your body to process oxygen more efficiently. Once you go above LT, you are essentially suffocating yourself, you are not breathing.

@TheUltimateULTRA 3 года назад

Instead of avoid “dead miles” you should just avoid doing easy rides if you want to gain fitness but if you enjoy them go for it. Just don’t work too hard on the easy rides so you go harder on the harder rides

@Timeo_Danaos_Et_Dona_Ferentes 3 года назад

Hi from Russia! What do you think about spin-bike and bike trainer rollers? What better for technical ride? (Sorry for my English 😬)

@kihunhwang8666 3 года назад

감사합니다.

@martinbarabe4643 3 года назад

I am getting older but still quite fit. I love cycling and am a crossfit addict. At least once a week, i ride my bike to crossfit 22km, do my WOD, then ride back 22km. I try to keep a 30kph speed to and from. Not an easy task on leg day...

@mathewadams2929 3 года назад

Manon is my new favorite hostess. Strong, fit, really good at talking to the camera. Plus she's cute as a bonus.

@michaelobrien4259 3 года назад

Manon is good value.

@CheeseyWotsit 3 года назад

1:19 Manon's house looks nice.

@oraszuletik 3 года назад

Manon's mansion

@khaledzaidan 3 года назад

a bit outdated, though...

@JoshB-zc5jb 3 года назад

I think its hanks mansion

@chrisfromfrome9016 3 года назад

It's the rear entrance to Orcharleigh house near Frome, I ride past it most weekends, a really beautiful area to cycle.

@user-tq3ud9zi7w 3 года назад

The GCN office is an actual castle!

@funofflying15 3 года назад

I'm absolutely not interested in PB's or a fast pace, but I am interested in keeping fit. For me though at 63 years & 100kg, I would much prefer the longer ride than busting my b*lls and trying to give myself a heart attack! Surely the 1400km that I've covered over the last five months must have had some positive benefit to my health?

@katiel7166 3 года назад

For sure! Regular, moderate exercise is great for your overall health. It won't make you as fit as you *could* be, but if your goals don't require you to be maximum fit, then you don't need to bust a gut trying for it.

@mohdizraf 3 года назад

You're a legend.

@cookin1965 3 года назад

Just keep riding!!

@Dragon1165 3 года назад

Dedication and consistency ride with added weight a few times a week .

@gilliangolding8722 3 года назад

Yes ! My work backpack 😆

@PlayfulCoaCoa 3 года назад

Nice castle

@BrunodeSouzaLino 3 года назад

Are there any efficient ways of improving your average, rather than only trying to raise your top by constantly hitting a wall?

@simonsaville9962 3 года назад

I don't think Hank was in when Manon called round, probably in his tardis of a shed dabbing 'Baby Bio' on his 'tache!

@sventice 3 года назад

I don't actually work out on my bicycle at all; I just ride. I don't own a car, and ride virtually everywhere I go: work, shopping, social things, etc. On weekends, I try to go for medium-length recreational rides, maybe 3-6 hours, but if I don't manage to do it, I don't beat myself up about it. Excluding the weekend fun rides, I put in about 100-150 km/week, which isn't a huge amount, but enough to keep me reasonably fit, and this plan (or rather, no plan) makes me happy. Riding is my escape from stress, not a cause of it.

@brentonedwards9756 3 года назад

There is no poll on the app as mentioned in video

@hcom01 3 года назад

My God you look great on regular clothes too. Thanks for the advice. I've been riding for 6 years and lost 30 pounds, but right now I'm in some sort of plateau, meaning 205 pounds. I will try these and see the results. Thanks.

@JasonDBike 3 года назад

Diet!

@wilcorobijn 3 года назад

First! Very quick. Thanks for the videos gcn!

@xnestapl 3 года назад

How to get fitter: go out and ride. The end :D

@gefloigle 3 года назад

And lay off the Ding Dongs and Ho Ho’s. 😉

@brianbuday8639 3 года назад

To quote Eddy Merckx when asked how to improve? He just said " Ride lots". 😎

@SergioTorosyan 3 года назад

A little advise is appreciated: I just want to stay healthy. I'm 47 years old, I ride 3-4 days a week (rarely 5 days), 30-35 miles non-stop, my heart rate is in zone 2 about 5% of the time, zone 3 about 75-80%, and zone 4 15-20%. Will you recommend this rate or it's too match for my age?

@maxs6775 3 года назад

You know your own body ! When cycling hard , you naturally have to slow down when your mind , legs or lungs say so !

@uelevangelista569 3 года назад

1. Consistency is Key 2. Set yourself goals 3. Plan some sessions 4. Avoid dead miles

@cathalkenneally1614 3 года назад

I don’t do enough on the turbo trainer to be honest. It’s a magnetic one and I don’t think it’s worth investing in a smart trainer as I may not use it enough

@myklonsip 3 года назад

I knew Mano was the queen of GCN but now she has her own castle.

@jonarbuckle1102 3 года назад

Is that your house? That looks really cool

@okoljskoinzinirstvo9353 3 года назад

Let me just say I am more and more in love with Mannon...

@JasonDBike 3 года назад

We need a 'cutest moments of manon'!!!

@kurt4ble 3 года назад

you guys should react to yowamushi pedal

@JasonDBike 3 года назад

The animation is pretty sick too. I saw a trailer where one shifted gears and the sparks flew off the chain 😁

@lari5km51 3 года назад

Can I use this if I am just starting up? Do not have enough mileage to-date but sure would want to be fit!

@deanbutler1467 3 года назад

Yes, but just tailor it to your level... if you've had an easy day, maybe push harder tomorrow... if today was difficult, maybe easy day tomorrow... maybe 2 days on the bike, 1 day off, and don't get too fixated on long distances, as long as you push hard sometimes!

@43bikeguy 3 года назад

Definition of long and short rides would be helpful and doesn’t this depend on topography as well?

@ltu42 3 года назад

The definition depends somewhat on what was your typical load during the past 6 weeks or so (CTL). If you've been mostly doing on hour rides a few times a week, then a 50 km two hour ride might be a long ride for you. But generally something above 3-4 hours is a long ride. Terrain might reduce the average speed, but if you use time and intensity to gauge your rides, it makes no difference.

@godcomplex7918 3 года назад

What canyon is that?

@tooklik 3 года назад

I like Manon.. cool

@SuicidelG 3 года назад

I noticed that if I just play soccer I can hop on a bike and do 100 miles alongside my brother who bikes alot lol..... Thats my training regimen.

@francisisrael6725 3 года назад

Hi Manon 😀

@3101199 3 года назад

How can i get fit for a long bikepacking experience?

@mikeb9303 3 года назад

short and fast, long and slow, intervals, all up hill, none of it works alone, just time in the saddle that's the key, enjoy your riding, we prolly will never be top shelf but mentally you will know your limits, we're not all made for racing and cycling is not always about how fast you can go, power levels VO2 max's etc.... No numbers is what I'm shooting for in 2021

@Mattventuring 3 года назад

I'm the same and but do intervals if I only have a small amount of time or if it's not nice out (no indoor training).

@TimpBizkit 3 года назад

Connect your bicycle to a generator and a microwave. Put the microwave in a low power setting and heat up some soup. The microwave will pulse on full power and off. Bam natural interval training

@literaghugj2520 3 года назад

👍

@ellenbitner9689 Год назад

Im 4'11, which should i get

@ElonMuckX 3 года назад

2:42 only 2-3/4 away from Chris Frome's house!

@chrisfromfrome9016 3 года назад

You're not wrong!

@ElonMuckX 3 года назад

@@chrisfromfrome9016 :)

@chrisfromfrome9016 3 года назад

@@ElonMuckX I may have the same first name as him and I do live in the town with pretty much the same name as him but I definitely ain't got his FTP!

@gilliangolding8722 3 года назад

....i left out that 5.2 is my commute to work, so 10 ish a day...

@TimHornik 3 года назад

Best advice is to be happy with yourself and base your goals around you. When I started training for specific events, my goals centered around capabilities and lives of others. Well that only let to failed attempts and annoyance why my FTP remained low. Since switching over to focusing on what makes me happy coupled with adhering mostly to my structured training plans from Trainer Road, my FTP reached a level that pleases me and remained consistent. Fact of life is we are all different with different genetics, priorities, barriers, and reinforcements, so do what is right for your training aspirations.

@robbiegreen769 3 года назад

Hi, I'm trying to get fit again after having a full knee replacement, the problem is my bum is really sore, I do an 80km ride on Saturday but cant ride on the Sunday, it's not chaffing it's just bloody painful, I've changed seats, I use butt butter but after 35kms it starts to hurt, is there anything I can use or do to lessen the pain in the butt, cheers, Robbie.

@JasonDBike 3 года назад

I suppose your Saddle hight correct? A saddle too high will put too much pressure on the butt. Too low any your knees start to hurt. Do shorter rides, gradually build up endurance. Try different saddles. A wider saddle will chafe more, where a narrower saddle will have more pressure. Find a balance. Hope it helps.

@hughoxford8735 3 года назад

Obvious question: have you had a proper bike fit? Can I make a suggestion? Drop your saddle completely, or remove it. Then try cycling. You will get a feel for your proper position because your body will want to go into it.

@dong-yoonlim6819 3 года назад

where did manon's orbea go...

@dgenerationx5855 3 года назад

Bought by canyon 😂

@Mububban23 3 года назад

They have multiple bike sponsors - Canyon, Pinarello, Orbea and that can change over time I suppose

@letriciabrowder2942 Год назад

Im struggling to find a balance, I just wish I could train 5 days a week and work only the weekends, but unfortunately, it's the other way around 😢

@robjones1495 3 года назад

If you set yourself a goal don’t tell anyone what it is. People that set goals and keep those goals to themselves are more likely to achieve the goal.

@israelakowe9304 3 года назад

Truly more miles do not make you get fitter naturally. I do a 74km ride on a bi-weekly basis and I'm not getting the expected results. Thanks for the tips Manon!

@TRBNTR98 3 года назад

If you're only doing 1 ride every 2 weeks, then it's unlikely you will see improvement, regardless of the intensity.

@israelakowe9304 3 года назад

So true @Maxim Turbin. I intend to start doing more structured rides at least 3 times a week with a day of rest in between. Thanks for clearing that out man! 🙂

@TRBNTR98 3 года назад

@@israelakowe9304 3x a week will definitely let you show improvement. I started training 1 year ago doing 3x80mins @ 90% FTP every week and that improved my average speed over the 80 mins by about 8kmh (22kmh-30kmh). This Summer I settled into training harder again and improved my FTP in 3 months by 25W with 3-5 sessions a week. Early improvement will be massive, hope you enjoy it!