For the pace line question a good tip if you are not in a race is calling Last Man! To let people know that you are the last one in line and hope it starts to catch on
Thanks for answering my question. Shame my latest adventure resulted in my front wheel getting stuck in mud and me ending up in hospital concussed having gone over handlebars! The bike is fine at least!
13:22 - Robert, like they stated - it's usually a bad scene for most everyone. Around here, in the more friendly groups, the last person on the paceline will yell "LAST!" as the rider off of the front is falling back past them. That helps a lot. Another three key factors: 1.) don't 'pull' the paceline so hard that you kill all your ability to jump back on. This takes a long while to get used to pacing while, at the same time, doing most everything one can for the group, and it is eternally easier with a power-meter (which I still don't have). 2.) one way or another, if the main paceline is normally doing 25 to 24 MPH, and you pull 25, then drop to 24 MPH, pull off before you drop to 23.8 MPH or lower... by that time, you're too spent. 3.) Pay attention to who doesn't have the paceline etiquette to take their turn on the front at a graceful rate - some riders, when it is their turn to go on front, jump nearly instantly to 3 or 4 MPH faster than the drop-off lead was last going (though perhaps justified if the drop-off lead didn't pull off fast/early enough, and somehow dragged the entire group to be well below their expected speed), and this inevitably tends to drop the last lead from the paceline. It's those kinds of riders who are OK to be behind in a paceline, but you don't want one of them to be the guy right behind you when you're done taking your turn.
Maybe I'm a bit idealistic, but if riding in a group becomes more psychologically tiring and annoying due to the need to pay attention to all these official and unofficial rules, as well as people shouting and being disrespectful to each other for whatever the reason, I'd rather ride alone or find another group. I for one really don't mind if some people stay in front (significantly) less than me, I'm not going to spoil my day by shouting at others, nor am I going to start judging whether they really can't do better or they're just lazy. It's about having a good time together, not about racing each other or comparing dick sizes.
I road my entry level cross bike today because it was raining and it has disk brakes and my nice Di2 carbon road bike with rim brakes and carbon wheels makes me nervous if I get caught in heavy rain. Being able to stop is pretty important. The cross bike weighs a ton but impervious to weather. But it was a great workout even though average speed was low. Good to have bikes for any weather.
My favorite way to find new roads/routes is to just set out a few hours time (incl some leeway) and get on my bike and head in a new direction. Doing this on my CX bike leaves me plenty fun and I basically just tend to favor every dirt road and or anything that is going away from civilization. The moment you found a nice little place and have NO IDEA where you are is great. Be sure you can always back track and or bring your GPS/phone so you can find your way back home, not knowing where you are is fun but not knowing how to get back home isn't.
Thanks for the Strava Heat Map tip. I wasn't aware of that. Looks like I will have a few more routes to discover in my neck of the woods. Keep up the good work!
I think its a good idea to do alot of walking after a hip fracture and eventually jogging. The rationale is that you need the shock of impacts from gravity (weight bearing exercises) to increase bone density and healing. Ideally its a good idea to consciously not limp. That way you are moving at the rate of the slowest leg and avoiding muscle imbalances. Also get in the gym and a ton of core strength exercises and gentle stretching, weights and exercise all those little muscles around your hips that you never thought existed. Try standing on one leg for 5 minutes with 10Kg kettle bell, putting the free leg and weight into different positions occasionally touching the floor with the weight. This exercise is both hard but gentle on the body and weight bearing. You can generally go from 0 to 100% in about 2 years after crutches away this is more relevant to weight bearing exercises than cycling (different healing rates apply and assuming you have good bearing surfaces and non compromised blood supply)
Timely title. Recovering from injury here too. You make the third set of folks I've heard that suggested to use indoor trainer for recovery. Guess what I'm setting up now.
A very appropriate episode for me as I've just had a hip replacement after breaking mine after falling off my road bike, unfortunately no trainer here so I think I'm going to have to see if physio have an exercise bike
Hi GCN, thanks very much for all of the fantastic content you share! I was wondering about cycling and depression (or other mental illnesses)- I've struggled with depression for decades and have found that cycling/exercise is easily the best way to deal with symptoms. However, I'm curious if there is any evidence that indicates what intensities are best in achieving that effect? Is it most therapeutic to ride tempo, or does high intensity work better, etc.? Thanks again! #tourqueback #AskGCNTraining
As someone who struggles with similar, I agree that cycling is one of the best ways of coping. Riding just for the sake of it works at any intensity because you're getting outdoors and blowing away the cobwebs, but if you can get nice scenery, fresh air, and the feeling of being alive all the better. I also know that chasing arbitrary targets doesn't work well for me as it makes me feel worse if I don't meet them, which has often lead me to stop riding entirely in the past. Conversely it's a great feeling to be at the top of a tough climb and thinking "I just rode up that" or smashing it in a big effort, so I don't imagine there's any one intensity that is most effective.
good question if i dont remember incorrectly its a matter of endorfins being released so and running is whats normaly recommended but for riding a bike i would say a harder ride would give a better result but feel your way forward
I broke my hip ( neck of femur) 20 years ago after coming off at 31 mph on diesel. I had 3 cannula hip screws fitted immediately, the next morning, to prevent necrosis of the ball joint to rejoin the femur back to the ball and neck ( right leg now aligned 3/8 " shorter than my right leg ), then 6 months later removed after the bones knitted back together ( similar to beloki injury that stopped his career ) . It took me 5 months before attempting to ride a bike again and i reckon about 3 years for the hip to repair as close as normal as it possibly could get again but a broken hip is never the same as before an accident of that severity. I am 60 in January and in training for next season riding every day. A broken hip after surgery is severely and continually painful for about 3 months or so, even on morphine at first, then codeine / cocodamol, never want to go back there again. I was told by the consultant that before the advent of invasive repair surgery, people used to die of this injury with thrombosis and poor circulation problems caused by long periods being laid up. Your body tells you when and by how much you can return to training, you have to listen to it.
I just suffered the exact same injury 26 days ago and had the screws inserted the next day. After seeing the surgeon 2 weeks later, I am full weight bearing and walking well. I have been on a spin bike for the past week, slowing increasing time and tension. There is still considerable soreness in my groin. Turning 60 in the spring. Not riding is just so hard to deal with as I have begun to deal with some depression issues. My fracture was not displaced, that might be why I am having a speedy recovery.
@@martykott5565 my neck of femur was separated ( clean break ) and i could not have done any cycling because it was not mechanically strong enough and the pain was horrendous for 3 solid months. I got depression as well, it is the opiate drugs you take for pain relief, they can make you feel suicidal while on them, so have plenty of people around you to cheer you up and help you. If you have depression anyway, exercise is a key factor in improving your mood, stay well.
@@stevezodiac491 thanks tons! Not taking any pain meds, just morphine before the surgery. Yeah, dr told me that I was lucky in that the break stayed in place. The surgery took less than 30 minutes and two long screws were inserted I am just getting so tired of people telling me to be " careful and just watch TV or Netflix " I hate that stuff and I am going to the gym every day. First day I limped in with a cane, now I am walking close to normal. My groin aches, but I know that is normal.
100% smart trainer for me. If I had a power meter, I could only use it on one bike, my road bike. But I also ride geared cyclocross/gravel, single speed CX and MTB, full suspension MTB. I can't afford power meter on all these bikes, and don't really race my road bike to need a power meter. Smart trainer with dedicated bike (low cost Al frame build with SRAM Apex) was my choice. So the answer would have been, it all depends on what type of riding one's doing. Cheers!
It is surprising that pros don't get to keep a bike or frame each season, especially given that these bikes are used heavily and that new frames/components are introduced every season. But it is great that used pro bikes are made available for sale through websites and such, and for some fans, that would make a bike all the more desirable. Like a few years ago I saw a Cannondale mountain bike used by Tinker Juarez for sale and it was only a year or two old and it was a good price. And that'd be very cool, riding a former bike of his.
3 questions: 1. Why isn't Tom Pidcock riding in the world championships? 2. Why isn't G riding in the world championships? 3. How much do your team mates help in a cyclocross race? Now that Pidcock isn't with TFL is he handicapped?
You're actually allowed a saddle tilt up to -9 degrees with 1 degree of error permitted. They apparently changed that from -2.5 degrees with 0.5 error a few years ago. How much is 9 degrees? I ride at -8 degrees and the tilt is clearly visible.
My wife recently got pregnant and she insisted we buy a turbo trainer so she could more safely carry on riding. This was a nice excuse to go straight for an interactive trainer and look into some training plans for myself too... We are roughly the same size, so I figured I could just use her bike on the trainer and mine outside... However, I did an interval session today and my bum is hurting badly! Is this just a question of getting used to her saddle, or is a women's saddle contraindicated for men? In general, should you train on your own bike to get the most benefit from indoor training? #torqueback #AskGCNTraining
I had a hip injury 4 mths ago, took my time and started walking before I rode. Indoor trainer sessions the last month and now I'm trying to lose my Winter double chin. I will miss it lol.
Cheers guys! Thanks for your help! And your time! PATIENCE Patience patience! I’ll keep those metrics in mind. Looks like I’ll be Zwifting quite a bit this winter! See you out in Watopia! Or at the pub... 😉🍻
#AskGCNTraining Hello guys. After I broke my collarbone last week I think of using my old zwift account to get back into training. I was just wondering, do I have to take my arm of the handlebar at all? Is the position any good? Im not going to hit any potholes or speed bumps ;). Guess some of you had to recover from that kind of fracture as well. Greetings from germany.
#ASKGCAnything. Was watching the worlds and Adam Yates started the race with leg warmers on. This raised the question: How do the riders take them off during the race? While riding? Do they stop?
If you are training for time trials, your training bike needs to reflect the position of your race bike, otherwise your race bike will be unfamiliar in the race with your body unadapted to the TT position.
Is using mechanical devices in feed zones prohibited by UCI? Seems like handing a bottle (or a feed bag) from a stationary position to a speeding cyclist is a recipe for disaster! It takes very little to wrench the handlebars out of one's grasp, and crash like V. Nibali becomes imminent. Wouldn't it be better to stack the bidons on a shelf (positioned in front of a team helper), that would allow said bidon to be snatched by the rider without the whole "stationary sticky bottle" scenario. Or, hang the musette off two flexible rods (positioned in a V shape), that would allow said musette to be grabbed without the rider being jerked out of the seat? Just wondering... Thanks! Keep up the great show! -Al
#Torqueback, Robert Repke, the last man in the pace line say's ' Last man' as you are about to draw level so you know to accelerate slightly. You repeat this to the next rider & so on.
#askGCNtraining Could you outline the most economical way to get a indoor Zwift training set up. Besides the bike what is the most inexpensive trainer, sensors, power meters, and computers that you would need to complete a indoor training spot on the cheap?
#AskGCNTraining With winter coming in, I am again doubting about incorporating some strength training during my off-season. However, searching for some advice online I get a lot of contradicting messages. Some say it will make you faster and help your muscular endurance, others say it makes you slow and gain weight. Some say use high reps other say use low reps. Some say do mainly the power lifting exercises, others say do mostly core work. Very confusing all together. So I was wondering what the latest scientific research says and what your view on the subject is. Also, is it wise for a time crunched amateur cyclist to incorporate some strength training during the "on" season as well? And what should that look like. Thanks!
Hello GCN, I am a big fan of the channel and the ask GCN training show. I have an aluminium training bike which I use to train on the weekdays and a carbon race bike which I only ride during the weekends. Both bikes have been to set up to have the same saddle height and reach but problem is, they both have different geometries. As an example, the BB distance to the saddle nose on both bikes are different despite having the same saddle height and reach. How will something like this affect my performance on my race bike? #AskGCNTraining
#torqueback Q about effort levels. My (Golden Cheetah) Critical Power (CP) curve says I can hold 110% for 5 minutes. What determines how many of these efforts one can sustain? Is it entirely related to training/endurance (VO2)? Or is it related to FTP/60 as in, you can do 12 (or some other number) in one hour...or similar? A limit by VO2 suggests one can improve the amount of 110% efforts. But that likely increases FTP and therefore affects the CP curve...ad infinitum. A limit by typical FTP time (60 minutes) would indicate the same number of 5min efforts, but the power of those efforts increase over time. Or is there another outcome I am missing? (Feel free to engage Dr. Passfield :) ) Kind regards David
Injuries suck! Broke my foot and the Nhs lack of treatment sucks. Paying for a titanium implant so I can ride fast and hard/set off airport security. We should look at the Paralympic riders fir inspiration and man/woman up!
#torqueback Is there any cycling specific sunscreen product out there as I found most sunscreens, and I guess with lots of sweating, leaving stains on clothing and won’t wash off, thanks for the show.
Hi GCN! It's been more than 15 years since I last rode a bike. I bought a new one last November to get some fitness back and hopefully lose some weight. I ride almost everyday after coming home from work. Just a short ride with a nice hill climb on the way back to the house. I'm now in the point where I can climb that hill faster and tolerate the pain a lot better. But there are just some days where I just feel week and generally slow. I can't tolerate the pain as much and almost losing my breath. Why is that? Is there a way where I can be more consistent? I do ride other routes during weekends. #torqueback
I wanted some advice on buying a new bike. I was considering two broad types mainly carbon frames with Shimano 105 groupset or aluminium frame with Shimano ultegra groupset. Which combination of frame and groupset is more suitable for races? Canyon Ultimate CF SL 7.0 or Canyon Ultimate AL SLX 8.0 which one should I buy from the race point of view. #torqueback
Hi gcn, love all of your content and have done for some time now. I have recently been given some ultegra 6800 parts. Derailers, leavers and breaks. I need to get some more parts to make it all work so I was wondering whether the new 105 R7000 chainset would be compatible. I need a new cassette and chain also. Thanks for the help guys !!!
When you show an old video for us to watch, how do we find it. You used to have links that appeared on the top right of the screen, but they have disappeared. The info button lists quite different videos.
What's the best way to carry your phone while out riding? I find mine is slightly too tall for my pocket so I always worry it will fall out. #torqueback
I commute daily on the bike & extend my route whenever possible. But the majority of the time I am limited to a direct route of 5miles, giving me only around 12 -15mins in the saddle. I always ride hard (character flaw) & keep my HR in a high zone 4. With such short rides I'm not often warming up but always pushing... Is this problem & could you recommend anything with regards to training in these circumstances? Thanks! #askgcn #torqueback
#torqueback Hello guys, I'm a runner (I do middle distance running, my events are 1500m, 3000m and 5000m) but I'm also a passionate cyclist, and I particularly enjoy climbing, which I find quite similar to middle distance running. However, my training plan is exclusively based on running and my coach doesn't know much about cycling. I run 5 or 6 times a week, so I still have some time to cycle around a bit. I'm wondering what kind of training I should do in order to get the best comeback out of that 3/4 hours of cycling I do during the week. As I'm not really an endurance athlete, one of the cycling workouts I do at the moment is a 2h30m/3h ride at steady pace (with some hills when I'm not on the turbo trainer) while the other one is basically me cycling up and down a 3km climb which is close to my house at incremental pace and varied cadence for around an hour. To sum it up: I'm quite seriously training for middle distance running events but I have 3/4 hours per week to do some cycling, and I'd like to make the most out of them. Any suggestions?
A few months ago I bought an "hybrid" bike with the idea of starting to commute to work, but I got so hooked to riding it that now I want to buy a proper road bike. Also, it is now rain season and I am also considering buying a smart trainer to ride on Zwift postponing the road bike for next year. Any suggestions on solving this dilema? #AskGCNTraining
Follow up #askGCNTraining ; a power meter on an old trainer, can I use zwift with that am i losing anything by not having a smart trainer, my trainer has switches 1-5 to control resistance.. #torqueBack
Hi GCN, 've been wanting to pull the trigger on a set of carbon wheels, but they are just so darn expensive. I want to know your thoughts on the less expensive off-brand carbon wheels made in China, that I keep seeing advertised on Amazon and Ebay. A lot of the reviews I read on them are quite positive, and several of my friends have purchased them as well and don't have any complaints at all. Are these less expensive China carbon wheels not to be trusted? Any light you can shed on the subject will be much appreciated. Thanks!! #torqueback
#askgcntraining I’m training for the dirty dozen race in Pittsburgh, so I’m focusing on 1 min and 5 min power, what is the best way to increase those powers? Right now I’m doing 1 min intervals at a wattage in between my 1 and 5 min bests with 3 min recovery twice a week.
#AskGCNTraining I notice that my back starts to hurt after 2+ hours on the bike. Can you recommend any off-the-bike exercises that would help prevent this? Thanks!
Hi GCN, after riding my tubeless setup for a while, the valve cores are getting pretty sticky and filled up with the tubeless sealant to the point where getting air in the tire are just as hard a job as getting the tires to seal in the first place. Are there a way to clean the valve cores so they become as new again? #torqueback
What's up with that damn background music(?) "THUMP THUMP THUMP" I have been watching GCN since it's inception and it's driving me crazy. Is it just me? I have posted this complaint several times but no-one seems to comment. It's getting so bad that I don't think that I can watch any more. Which is a shame as I love the show.
#askgcntraining is it worth it to get a Zwift account if I don’t have a smart trainer or power meter? I have a cadence and speed sensor and an Apple Watch for heart rate. Is this enough info for zwift to give me an accurate power/speed reading for effective indoor training?
Went out against a 30kmh wind yesterday which was eventually paid back on the ride home. It got me wondering though, should I have sat up a little more on the way back when that wind was at my back or would the added drag from a bigger profile have had a bigger effect than the breeze behind me? #torqueback
#torqueback I’m looking to get a higher spec road bike than my trusty Specialized Roubaix, but I’m not sure what TYPE would suit me best. I’m 6ft1, weigh 15st (down from 18st thanks to cycling!), and my rides are often 30-50 miles at 18mph with some longer sportives - I also fancy having a go at TTs. Would I benefit more overall from an aero or lightweight bike given my build and the type of riding I do?
#AskGCNtrianing. Good Morning guys, I am currently training for a 70.3. I have been running every other day but notice that after mile 3-4 the bottom Of my foot around the ball of my foot and middle toes starts to feel like it’s being ripped from the toes in opposite directions I don’t have flat feet or wide feet for that. Using the saucony endorphin pros and then used my adidas ultraboost but it does not go away any advice. I know it’s not cycling related but you guys do it all if you could help a brother out I would really appreciate it.
What are some ways to maintain cycling fitness while travelling overseas? Would really like to continue my workout plans on Zwift. Bringing a bike and turbo will not be an option for me. I have crank based power meter, so that would likely rule out using hotel/gym fitness bikes. I thought of searching for fitness centres with smart fitness bikes, but don’t know where to begin my search. What are some known smart fitness bikes that are compatible with apps like Zwift and TrainerRoad that might be popular at fitness centres? Better yet, do Zwift training centres exist (say, in Hong Kong)? #AskGCNTraining
#AskGCNAnything #tourqueback a couple of months ago when I set up my set up my in door trainer I set my weight to what it was at the time. Since then I've lost 3kg. I'm inclined to leave it unchanged so I can directly compare my results then and now. But what am I missing my not changing it? Faster hill climbs? FTP calculation is probably off, is that good or bad? Other considerations?
#torqueback Overtime I wash my new drivetrain with degreaser and washing liquid, my shifting became very very smooth before it becomes very hard. I think that I have been washing off the oil inside the shifters, how can I avoid this?
#torqueback #AskCGNTraining I'm 63 years old and now require at least 15-20 mins to warm-up for an IRL or Zwift event using an effort ramp type session to accomplish these warm-ups. Is this the most efficient way to do a warm-up or do you have a recommendation for something better?
Hi guys, do I need to use wet-lube on my road bike if I know it's going to rain during the ride? Or is wet lube more suited just to MTB riding and not that necessary for road riding if it gets wet? Thanks #torqueback
#torqueback Hello GCN! thanks for all the grate tips and tricks. I have a question on washing my bike. I have a Trek Domane Carbon fiber, when I'm riding here in Virginia were is very humid, I'm dripping sweet all over the frame and cracks. When I wash my bike I use soap, a low pressure hose and wash and dry my bike. I take the wheels off and dry everything off with a towel and I blow out any water from the wheel shaft were the thru axel goes so everything is dry. I also coat the thru axel with a thin layer of grease. When I take the thur axel off a few days laker, I'm seeing corrosion on it. Does this mean there is a corresion problem in the wheel or is some the of defect with the thru axel? Has anyone ever seen this problem? Thanks.
#torqueback Will it help to incorporate a 2-3 hours Endurance Ride (Zone 2) in my weekly session? Currently in my tight schedule I do 2 interval training then an endurance ride per week.
kush joshi if i would ever to use WD 50 it would only be to get rid of rust and then i would give the bike a proper cleaning afterwards there might be some other rust dissolving water disperser avalible in your area and then give it a proper degreese into normal lubing
#torqueback im looking into getting a bikepacking bike aaaaand every shop i go into the sales person will always say,” im looking into getting this bike too.” orrrr “i have this bike.” how is it as a newbie i keep picking the best bikes the shop that everybody has/wants? am i just THAT awesome?
Not as distracting as the damn background music(?) "THUMP THUMP THUMP" I have been watching GCN since it's inception and it"s driving me crazy. Is it just me? I have posted this complaint several times but no-one seems to comment. It's getting so bad that I don't think that I can watch any more. Which is a shame as I love the show.
