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Ask GCN Anything About Cycling | Power Special

Ask GCN Anything About Cycling | Power Special


– It’s come around yet again, another edition of Ask GCN Anything, and this week, we’re focusing on power. So, let’s kick things off
with this first question from Ed Markey, who asks
what is the difference between overall average
power and normalised power? Now, I did know the answer to this, ’cause I asked you this
a little while ago. So, I’ve kind of forgotten, Dan. Now you are a bit of an expert on this, so take it away. – Well, I’m not an expert, I just know little bit more than you do. – Cheers.
– So, in very basic terms, normalised power gives a
much better representation of how hard a ride actually
was than average power, because it takes into account all the fluctuations in power that you do. It was developed by Dr.
Andy Coggan many years ago. Now, when you use it in conjunction with your functional threshold power, it allows you to score each
ride based on how hard it was. So, to give a real world example, if you went out on a ride for one hour and you did two minutes at 100 watts and then one minute at 400 watts and repeated that until
the 60 minutes were up, your average power would be 200 watts. But of course, with those
hard minutes during the hour, it’s much harder than had you averaged 200 watts steady state throughout, and normalised power
takes that into account. It’s effectively a
physiological representation of how hard each and every ride was. At the other end of the
scale, a steady state ride, such as a 40 kilometre
individual time trial, if you’ve paced that right, your normalised power
will be very, very close to what your average power was. And to give you a real
world example right now, Training Piece let us look at the data from Taylor Phinney’s
Paris-Roubaix race on Sunday, which was really interesting. Six hour race, his average power there was already very impressive, 287 watts. – Whoa. – He is 85 kilogrammes, but still. – He’s a powerful lad, isn’t he? – That is a lot of power. However, because of all the
attacks over the cobbles and getting into the
cobbles in good position, and those fluctuations of power
that I’ve just talked about, his normalised power over
that six hours was 351. – That does give you, well, it just gives you an insight to how brutal that race is, and how it kind of ebbs and flows, the big surges of power
on the cobbles and stuff, and it kinda takes that
into account, doesn’t it? Now, for four, or for
five in fact, key metrics in relation to actually
analysing your power data, how about checking out this video. We hope you’ll find it pretty helpful. – Now the first of these
is normalised power. This was a metric that was
devised by Dr. Andy Coggan, and it takes into account power
variance through your ride, so the difference between
a hill interval session and a longer, steadier ride. Now, what it does is it gives you the most accurate indication of the true physiological
cost of your workout. Yeah, it’s much more
representative of the real effort that you’ve put into a
ride versus average power, which is simply a numerical average. Our next question comes in from Swirly R. – Cracking name, isn’t it? – It’s a small font, so
I’m gonna have to lean in. I’ve just begun to use Zwift and noticed that most of
their sweet spot workouts are actually over-under reps. Are there any advantages
or disadvantages to these compared to traditional 30 minute workouts at 90 to 95% of your
functional threshold power? – Yeah, well hi, Swirly. Under-over reps are
great training sessions for a few reasons, and are regularly used by pros and amateurs alike because they are very, very effective. Now, they’re essentially a
lactate threshold workout, but with accelerations or surges, which kind of help replicate
the real world scenario of riding out on the open road, especially if you’re riding in a breakaway where you’re sat on the
wheel, riding at around FTP, and then you’ve gotta surge through to the front and ride hard
and then swing off again. That and a sportive as well, or simply trying to
break away from a group, to jump across a gap, for example. – Yeah, as you can imagine, these are also regularly used by riders who specialise in something
like the team pursuit, because there they’re producing
an enormous amount of power whilst they’re on the
front of the four man team and just a little bit less whilst they’re in the wheels behind. Now, the reason that these are so potent is because they don’t really
include much in the way, or anything in the way of rest, do they? You’re training your body to recover whilst it’s still going really hard, which is why it’s so
specific to race scenarios. As ever though, you shouldn’t solely do
this one single session. It should form part of a
well-rounded training programme which also includes
endurance, and sweet spot, and VO2 Max, and also
periodization as well, but there’s no doubt,
they really are potent. If you do do it in a well
rounded training programme, they will work and make you faster. – Yeah, they’ll make you stronger,
they’ll improve your FTP, they’ll improve your max
power, but importantly, under-over efforts particularly
will help you improve, well, being able to produce
repeated hard efforts, which is essentially the very definition of getting fitter, isn’t it? – It is, yeah.
– Indeed. Now, we feature under-over
training in this video, as well as four other
key training sessions, to get you race ready. (upbeat music) Most races will start and finish with very hard efforts, at the start, when you’re trying to
get into the breakaway, and at the finish, when
you’re trying to get a result. So it makes a lot of sense
to try and replicate that out on the road in training. – Yeah, and that’s what this
next session will do for you. So after a small warmup, you’ll want to go straight into
15 minutes of random effort. So pick some points
that you’re going to see on the side of the road,
or on the road itself, that will trigger a certain response. So it might be that every
time you see a blue car you do a two minutes easy-effort, or it might be that every
time you see a pedestrian you do a 10 second sprint. The idea being that you could
be doing any kind of effort at any point in that 15 minutes, just as you would do in a race. – Now tell me this, Dan,
it’s rapid fire time. – It is.
– Count us in. – [Man] Three, two, one. – Here we go, first up is
this one, Callum Poole. Hi GCN, thanks for the advice on my last comment, it helped a lot. My question is to do with style. Why do most people wear their sunglasses over their helmet straps? I go for short rides for an hour or less, and I wear my glasses
under my helmet straps. Is it to do with taking them
off and putting them on, or is it something that the pros do, therefore everybody does it? Cheers lads and Emma. – I think it’s what he
said at the end there. I think we look at the
pros and what they do, and they often frown upon people that put them inside the straps. ‘Cause I’ve done that in the past, where I haven’t really been concentrating on whether they’re outside
or inside the straps, and someone said, “What’re you doing?” – I’ve got a lot of heat
on social media and under, and in the comments section, for occasionally wearing the
arms underneath the straps. – Yeah.
– Proper heat. But yeah, I generally do
kinda look towards the pros and make sure I kind
of have them like them. That’s a weird one, isn’t it?
– Yeah. Maybe there is a reason. If there is, let us know in
the comment section down below. – Indeed. – Ad L’Ecluse says, why do pros put their
statistics on Strava? Don’t they give away useful information to their competitors? Well, speaking from our point of view, Chris Froome could put all of his data up. It wouldn’t help us one jot, would it? – No. – In terms of his competitors, do you think it would help them? – I don’t know if it would
help them much at all. I think it’s a pretty cool PR exercise, ’cause we know that cycling’s been through a bit of a murky past. People are calling for riders,
teams to be more transparent. I think it’s a healthy thing, just showing how strong they are. I think there’s kind of a healthy
rivalry on Strava as well. You’ve been on it a little bit. One of your records still
stands for The Tour of Flanders. I only think it’s a good thing. But I also respect the right for riders not to share their data as well, because it’s like trade secrets, isn’t it? – Yeah, well I was kind of joking before. Obviously it isn’t gonna help Matt and I get anywhere near to pro level again. Whether or not it would
help someone that is close to being at the top of the Tour de France, I’m not really sure. I mean, you’re still doing
already what you can do, and just knowing that this
is where you’ve got to get to might not help you all that much. Conversely, in the classics, I don’t think you can take too
much from the powers there. – No. – Anyways, this rapid fire
round is quickly turning into quite an endurance event. – It’s turning into a really,
really slow fire round. It doesn’t matter though.
– A marathon. Douglas Pate, as a 24 year old, I rode the Paris-Roubaix
cyclo-tourist event in 1982, so let’s have a think about the technology that existed back then. It was a dry day during the
event at least, no punctures. This is also the least rapid fire question I’ve ever read out in my life. I’m halfway through.
– I just liked it. It was off the back of
our cobbles one week. – For about three days afterwards, my whole skeleton continued vibrating, and yes, there may only be 54
ks of cobbles from the 260 ks, yet it is the cobbles that
leaves the physical impact on your body, mainly wrists and shoulders. It was one of the best cycling
experiences I ever had. Not even a question.
– No. – Just basically read out a statement. – But thank you very much for getting in touch, Douglas Pate. Brendan O’Donoghue asks,
this is a quick one, what’s Matt’s monthly kit
repair/replacement budget? I’m not even answering
that, that’s just not– – Well, we don’t want to go into details, but it has almost sent
the entire company under on some of the worst months. – Yeah, we’re on pot
noodles at lunch time, that’s all we can afford. – Mark Derveeuw, what about changing your
front ring to a lower one, like a 34 to go on the
Hellingen with cobbles? – Wicked idea, isn’t it? – Yes, I ride that most
of the time anyway now. I’ve owned 50/34. 50/11, as we talked
about many times before, it’s not that far away from 53/11 anyway. I’d only ever use a 53 tooth these days if I was still racing. – I must admit, when we
did the cobbles climbs at the week down, I was in a 39. I’m not quite as fit as I used to be. I’d wished I had a 36 or a
34 on some of those climbs, I must admit, so I think
it’s definitely fair, it’s a good way to go. Hessel Glotzbach, is there a
trick to stop my water bottles from dropping out of the cages
when riding over the cobbles? Because this always happens to me when I ride a race with cobblestones. Happens to a lot of people, doesn’t it? – But it still happens to the pros, yeah. This is something that
Jon Cannings covered over on GCN Tech, on how to adapt your
bike for cobbled riding. There’s a couple of things you can do. You can either put that gripper tape round your standard cage, or you could invest in some
non carbon, metal cage, ’cause then you’re able to
physically bend them in, so they’ve got a tighter
grip on the bottle. But there’s not a surefire
solution, is there? You can just reduce it.
– No. – And actually, Matt’s bottles
were all over the place in the Paris Roubaix recon.
– I lost two, I lost two. Actually three, three. Tim Mayo, controversial sock
length question, klaxon. Is there a variation
on optimal sock length when wearing 3/4 bib
short thingies, knickers? I got given a pair and normal socks, plus those over the knee jobbies, plus my hobbit-like short legs, makes for a rather silly
look in my opinion. What does your head of
style, Adam Blythe say? We tried to get in
contact with Adam Blythe. He’s out at a cafe somewhere in Monaco, so he didn’t get back to us, but what are your thoughts, Dan? ‘Cause it is a very
good question, isn’t it, from a style perspective. – Well, you do find some
people with shorter legs, deliberately almost have longer socks when they’ve used knee warmers, almost to create a sort
of leg warmer effect. That way there’s no gap at all. – No, it’s just a little gap. I’m a fan of the small gap, to
be perfectly honest with you. – Yeah? Well, that’s nice to know, Matt. There we go, finally. Edward Smith says #torqueback. Hi GCN, this has been annoying me lately, but every time I jump on the trainer my left quad gets so tight I can’t ride. Then on the road, I can do a solid 90 ks in three hours with no issues, help. – It’s a good question. We discussed this before we came on. I’ve had a little bit
of thinking about it. Now, a couple of times when
I’ve used turbo trainers over the years, my turbo trainer
used to be in the garage, and one of the rubber bungs came off, and it meant the turbo trainer actually tilted for a period of time. I rode it and I got a
bit of a knee twinge. I kinda went back to the bike, checked it, and it was because the turbo
trainer was out of alignment. So basically, the first thing I would do, is check that your floor is level. And on many turbos and smart trainers now they have little leg adjusters, where you can sort of screw them to adjust the kind of height, check that. Your bike needs to be
plum square, basically. Because if it’s tilted
out, and you’re riding, especially giving hard-efforts, your body could be tilted one way, and there could be a discrepancy in the terms of the way
you’re applying power through. So I think look at how,
that’s not really rapid is it, but basically look at
how square your bike is. – Should we go for lunch? – Yeah.
– I’m hungry. – (sighs) A little bit exhausted
down after that rapid fire. – Yeah, let’s slow it down. – We just need to knock
it down a couple of cogs, if you don’t mind. Took it out on me, that did. Okay, it’s this question
from Michael Macnaughton. Good day to you. Good day, Michael. I’m getting confused with cadence. I read and hear that one should
ride at around 80 plus RPM. I ride a 52/36 with a 11/32 cassette, and I ride a 700x23c wheels. What is the best cadence, and why? Pretty good question actually, and a commonly asked
question as well, isn’t it? Let’s face it. – Yeah, cadence is a really tricky one, because I don’t think there’s
any hard and fast rules as to what really is the best. Some riders choose to spin a high cadence, some choose to grind a big gear. And it also depends on how much power you’re putting out as well, doesn’t it? So if you’re not putting out much power, the optimal cadence is lower, whereas if you’re a track sprinter, been using an enormous amount of power, you kind of expect them to grind, wouldn’t you with those huge muscles? But actually, they’re spinning
more than anybody else. You can, of course, work on your cadence. It might not be that the one
that you are choosing yourself is the best for you, but it might be. Not a very good answer here. To give an example, Alexander Kristoff, who’s a really good pro rider, he tends to grind the gears, and Chris Froome famously spins it up. If they try to swap over, it might work for them, or it might not. – Yeah, so, regardless of the cadence, riders can find their
own kind of efficiency, which just works for them. But conversely, either
end of the spectrum, what you don’t want to do, especially if you’re
relatively new to cycling, you’re just getting used
to the feeling on the bike, you don’t want to be pedalling
a really, really low gear, ’cause that can put undue
stress through your knees, and can recipe for disaster
in terms of knee injuries. And also, what you don’t want to do, because it’s mechanically inefficient, and doesn’t look great, and can make you a little bit unstable, is to pedal a ridiculously
high gear as well. Now, on a climb, you’ll naturally, generally pedal at a lower cadence. So just find a gear that’s comfortable and try to ride between 70 and 80 RPM. Then naturally on the flat, when you’re actually going quicker, you’ll pedal a high cadence, but it’s kind of trial and
error really, isn’t it? – It is, yeah, I think you’re right. There is a difference between
the climbs and the flats, especially when you’re in a
group sheltering from the wind. You tend to then naturally
spin a bit more, don’t you? Respond to the small changes in pace. Anyway, we could go a bit
more in depth on this, to find out whether you
can improve your cadence. – Broadly speaking then, it seems like cadence is
linked to two factors. Firstly, there’s power output, whereby the fastest and
most powerful riders, tend to pedal with faster cadences, and we think that it’s about an increase of six RPM per 100 watts. But, and this is really important, the cadence is as a result of the power, and not the other way around. – And then there’s the
velocity of the bike itself. So what you tend to find is
that when you’re riding fast on a flat road, almost like
we’re doing at the moment, you naturally tend to have a high cadence, somewhere around about 95 RPM. But then if you get up to a steep climb, your natural preferred cadence
will drop significantly, something like 70 to 75 RPM, even if you’ve got adequate
gears to pedal faster. This is probably down to the
lower inertia experienced on the steep climb, to use a different force pattern
through the pedal stroke. Before we get on to the
final question actually for this week’s Ask GCN Anything, a reminder that you should
just leave your questions in the comment section below. We’ll pick up some more for next week, or if you’re away from
YouTube and you think of one, put it on social media
with the #torqueback. – Now finally, as you just alluded to, the question coming from
Mark O’Donnell is this: Is the 60 grammes of carbohydrate
that the body can digest while cycling that is regularly referenced fixed for everybody, or
does it depend on person and the intensity of the ride? – It’s a good starting point. Let’s put it that way. I think you’re not going
to go too far wrong if you aim for 60 grammes per hour when you’re doing endurance rides. But of course, it is once
again an individual thing. You’ll also see some
companies and nutritionists recommending one gramme per
kilogramme of body weight per hour, so for us that would be more
like 75 grammes in an hour, and that makes sense as well, doesn’t it? Because a 40 kilo rider,
taking things to the extreme, is probably not going to need
or even be able to absorb as much carbohydrates and glycogen as a 120 kilogramme rider, for example. So you do need to tailor it for you, but you can also train
that absorbing, can’t you? If you’re not used to it, you’re not gonna be
able to absorb as much. – Yeah, the more riding that you do, the more fueling you do on the bike, the more efficient you’ll become. And it’s also worth mentioning as well, it’s worth considering upping the carbohydrate intake per hour. If it’s a particularly long ride and the intensity is quite high as well, that’s when you need to
tweak your fueling strategy. Now, an important thing
to think about as well is a variety of ways of getting that carbohydrate in the body. So clearly, you need to be hydrated, so you need an energy drink with some electrolytes in it as well to really help it being
absorbed by the body, and then something like a
banana, a gel, some fruitcake, even a sandwich of some sort. Variety is good for the head, and also it helps the body to digest it, ’cause the last thing you wanna do, I’ve been through this myself, is just to use entirely
glucose drinks for example, or just exclusively gels. It is, I guarantee, a recipe for disaster. And it’s also worth experimenting with your fueling strategy
when training as well. – This is another thing where
we had a real world example a few years back here at GCN. Si was with the nutritionist
from the Balkan team, which now lots of you know
Yumber previously was Rammerbang, and he was explaining
to us that Oscar Freire, three time world champion, barely needed to eat
anything on a six hour race, whereas somebody like Bauke Mollema, who’s obviously still
racing for Trek Segafredo, needs to eat a hell of a lot
so that he doesn’t blow up. So it very much is individual. You just need to experiment yourself. Find out what you need. – Now, for another exploration
of this very subject, high carb versus low carb, watch this. – When your body is burning fat for fuel, it isn’t an easy ticket
to weight loss either. As appealing as the image is of your stomach gradually reducing in size as you ride along, sadly,
it just isn’t true. Now, when you’re exercising
on a low carb diet, your body doesn’t just burn the carbs, actually can burn protein as well as fat. And exercising in the so-called
fat burning zone means, because you’re riding at
a far lower intensity, you’re actually gonna
use far less calories. – Well thanks, as ever,
for all your questions. As Dan mentioned before, get in contact in the
comment section below using the #torqueback, or
on social media as well. – Yes, and if you haven’t
seen the recent video that Matt and Si did
exploring the differences between a mid range bike and a super bike, why not check that out
by clicking down here.

100 comments on “Ask GCN Anything About Cycling | Power Special

  1. #askgcnything #torqueback I've been very impressed with the effect that a heart rate monitor has had on my performance recently as I can't kid myself that I'm working hard when I'm not. Is it worth taking the next step and investing in a powermeter at my age (51)? I tend to use my hamstrings more than quads when riding – does that negate some of the benefits of a powermeter?

  2. #torqueback #askgcnything is it possible to ride "no-drop" and still get a workout? When I ride with slower riders I feel bad for dropping them but if I just stay back I won't get as much out of the ride.

  3. Could you guys give an example of what types of intervals/efforts as well as recovery times pro cyclist do on a 4 plus hour training ride? #Torqueback

  4. What's your feeling on getting calories from energy drinks rather than food or gels? I don't get that hungry on a ride, but I really need the energy and I find the easiest thing is to mix up a couple of bottles of drink. Should I be trying to eat more?

  5. I had always heard that pro riders were encouraged to wear the straps under the arms of the sunglasses by their sponsors, because the straps could obscure the brand name and insignia

  6. #torqueback how do you deal with overtraining? Is there any way that recovery from overtraining can be sped up?

  7. In regard to the new Ultegra 8000 and 105 7000 groupsets. Is there any reason why us mere mortals need anything better? ie. Dura-Ace…Your video "Shimano Dura-Ace Vs Shimano Ultegra" really shined some light on the topic. #torqueback

    Go GCN!

  8. #Torqueback on the subject of glasses in or out of helmet straps. Do leg warmers go on top, or underneath, of the bottoms of your shorts?

  9. I would think uploading training data by pros on Strava would give away a lot of information teams wouldn't want public, but for races, it seems pointless to cover up. With the accessibility of other data, it would be relatively easy to extrapolate accurate estimates of such data.

  10. In anime the piece of skin between the end of a clothing (usually skirts) and the beginning of socks it's called "absolute territory" if you have short legs and are running large knee warmers I see no difference

  11. I'm not even joking when I say this, when I'm not commuting, but on a Sunday spin or at a sportive I wear my shades one arn under strap and one over just to see who comments so I know they watch gcn.

  12. #torqueback I'm currently using Shimano A530 SPD pedals (flat on one side, clipless on the other). I use the flats for stop-and-go urban traffic and clip in for rides without many stops.
    Does SPD have any noticeable disadvantages compared to other clipless pedal systems, and do any other systems have a set of pedals similar to the A530s?

  13. I'm an xc racer and looking to get a power meter. Would I be better off getting one for my road bike or my xc bike? #torqueback

  14. Rule #37

    The arms of the eyewear shall always be placed over the helmet straps.

    No exceptions. This is for various reasons that may or may not matter; it’s just the way it is.

  15. Self selected cadence is by far the best – some empirical self study might be required. As an example, try riding at a fixed power, and vary the cadence.. If, for example, I ride at 250W on the flat, I am aerobically more efficient at 80-85 rpm than at 65-70 or 95-100. The heart rate is simply lower at this particular range for me, so I guess everyone will be different depending on their own personal physiology..

  16. Before starting a race I was told to have the sun glass arms outside the helmet straps so that the glasses fall off in the event of a crash and don't cut your face.

  17. The annoying thing about glasses over the helmet straps is that whenever I stop at cafe's I forget, and my glasses get all tangled up in my helmet straps or nearly fall on the ground when I try and take my helmet off. Sure it may look pro but isn't very practical for average non-pro's like me imo

  18. Hey Guys, Buy some King Cage titanium water bottle cages and you will never lose a “ bidon” again .
    Great videos !

  19. I appreciate the sharing of power data by professional riders–it is like professional photographers sharing their camera settings. It helps you understand what they're doing and shows you what would have to be done to replicate it.

  20. Glasses over straps so the glasses sponsor gets the logo showing. I like the stems under the straps as it keeps the straps further away from my face.

  21. I wore glasses as a kid, just like some of my cycling heroes Jan Raas, Laurent Fignon, Alex Zulle and, errmmm, Martin Earley. I never thought about straps under/straps over, I just put my helmet on, over my glasses, just like Raas, Fignon, Zulle and Earley used to (do an image search for them; glasses under, every time).

    Now, many years later after years of wearing contacts and then laser surgery, I no longer wear prescription glasses. But I still, and forever will, put my sunglasses on under the straps.

  22. The rider that has 1 leg cramping up check to see if you have 1 leg longer than the other! I have the same problem and found out my 1 leg is longer!

  23. If I wear the glasses under the straps, the straps start to push them in te side of my Head. After a few hours it starts to hurt.

  24. come on people!!! it's more aerodynamic to wear your sunglasses over your helmet straps. it saves you about 10 watts!

  25. Sunglass straps:  Pros are sponsored; straps block the logo.  If they expect me to wear them over the straps, they better be paying me.

  26. Hi GCN, I am starting a cycling challenge and noticed this week I'm having performance drop off.with my Strava results. Im 55 and usually average 17 MPH with regular achievement improvements. However this week i have been doing 20 mile rides one on Monday, one Wednesday and final one n Friday.
    Even though i felt good and thought i was (reasonably) fast, the Mon ride was 17 mph average with 23 achievements. The Wed ride i managed only 15 mph average and 16 achievements and the Friday was again 15 mph with only 10 achievements a steady drop off. I am taking it that although i am feeling good my body is not recovering enough to perform. If so what time do you recommend for recovery? Great show BTW 😀

  27. #askgcnything I follow your channel for a few years already, and I love it, but my girlfriend has issues looking for specific women channels or cycling magazines/articles. Could you recommend some?

  28. Quick thought on the sunglasses/strap debate. Could the configuration of how the straps attach to the helmet be significant. If they’re attached more outboard, then (on my head) the straps aren’t snug to the temples, allowing plenty of room for the arms of the sunglasses beneath. If, however, the straps attach more inboard, then they would be tighter to the temples, and press the arms into that sensitive area. FWIW I wear mine outside because of peer pressure, 10watts. Really?

  29. In cold weather, when I have a head band, or cap, over the tops of my ears, I wear the eyewear under the straps. Otherwise, it's over the straps.

  30. #askgcnything Why does almost everyone use cassettes with an 11, as a big gear???? I doubt that many viewers hit 60 kph on the flats. I would think that most riders would be happy with a 12 or 13 tooth cog in back. I've found that on downhills, once you hit 60 kph, you're better off letting gravity do it's work and to get aero. I realize that not many people can spin a 13 up to 60 kph, but it should be easy with a 12. PS. I've noticed that Shimano 11 speed cassettes only start with 11, 12, and 14 tooth cogs…..But no 13.

  31. Am I alone in thinking indoor trainers are lame? Weather be damned. I shudder to imagine the series of life mistakes which would lead me to think of turning my bike into a video game controller (Zwift).

  32. A friend of mine had a crash and brock his nose because the sun glasses where under the straps not able to fly off, if there where over the straps, it would never have happend. So, always use it over the straps.

  33. #TorqueBack with summer approaching: what's the general road bike fashion-police regulation on sleeveless jerseys? they are rather rare. can I wear them or is it some kind of unwritten affront, like too short socks or helmet straps on the wrong side of the sunglasses?

  34. Sunglasses go over the helmet straps to stop them from flapping about due to the wind caused by your own speed

  35. #askgcnanything How can Chris Froome be allowed to enter any world tour events given the cloud hanging over him

  36. How i can travel an aeroplane with road tubeless tyres? Aeroplane don't allow CO2 cartridge and minipump won't fil the empty tyre. Can i leave litle presure on my tyres when i pack my bike?

  37. Hi GCN. One thing I keep wondering is, is it cheaper to buy all the bike parts (frame set, groupset etc) and assemble the bike yourself or to bike a complete bike? #torqueback

  38. Sunglasses over the helmet straps, because it's Rule #37 "The arms of the eyewear shall always be placed over the helmet straps"

  39. Hi guys you do a fantastic job, but in reference to the CHO (carbohydrate) intake of 60g.hr this is not the full picture. When multiple transportable CHO's are used e.g. malodextrin and fructose in a 2:1 ratio absorption increases to ~90g.hr as different GLUT receptors transport the glucose and fructose molecules.

    Some people are more sensitive to fructose though and it can cause bowl movements.

    It's important to note that the body redirects blood from the digestive system to working muscles during exercise, hence why so many people struggle with eating and exercise. As a sport scientist and coach I use gut training which is basically consuming foods and drink that will be needed on faster harder rides/races in steady/recovery rides. Don't know whether that was any help at all. If it was, ace!

  40. HELP! I'm a pretty experienced rider but have just started racing. It's great but I struggle to hold the pace on the flats and only weigh 60kg. Recently I have been doing plenty of low cadence work to build muscle mass in my legs and therefore power but just can't seem to put on any weight. I'm very lean too so don't think it is down to fat loss. I ALWAYS have Rego Recovery after every single ride and workout but am obviously going wrong somewhere – any suggestions??? Thanks!

  41. Currently I own a pair of Shimano Ultegra 6700 SPD-SL Pedals, Would it be possible that over time they lose their tension over time? as I currently run them as tight as possible and they don't feel as tight as I think they could be

  42. AskGCN – rumour has it that shimano not to making any new rim brakes. Understandable given that the technology is probably at its limit. But what is the official line from Shimano?

  43. I've lost a bet and my "punishment" is that I have to ride the course of 1 of the Monuments. I'm a weekend rider who regularly gets through 150+ miles a weekend. So my question is which 1 of the courses is best to ride from an enjoyment and practical point of view??

  44. #torqueback What is better when riding with the wind from behind – an aero "tucked" position or up-right upper body with hands on tops?
    Thank you GCN for great content!

  45. Hello GCN, I’m a young aging cycling in its forties and I’m currently looking for an endurance bike. My question is, coming from a race bike with a 53/39 chainset, should I go with the default 50/34 or opt for a semi-compact at 52/36? I don’t live in the mountains, but there are some hills and the best answer I’ve found so far, and it’s an interesting one, is that it would mostly depend on the level of group rides I do – those rides being faster… In any case, I’d like to hear your point of view on the whole chainset size debate. #Torqueback

  46. Regarding sunglasses outside or inside of the helmet straps, once had a wasp flying into the airvents of my helmet (obviously I panicked and ripped of my helmet) lost my sunglasses whilst still at speed and scrached them badly. Ever since that i have had my sunglasses on the inside of the straps. My mates can say what they want – which they do every ride…

  47. #ASKGCNanything: Cramps? I recently joined a sportif here in Denmark. 110km with 1100m elev. I rode with avg speed of 33km/h in the last 20km my legs started to cramp. At one point so much that, when comming out of the saddle after a corner and sprinting to stay with the pack, both my legs cramped up so much that my rear wheel came of the ground. ( 🙂 smily with BIG eyes ). I think I ate and drank well during the ride. Is there anything to do to minimize the risk of cramps?? Or is it just a sign of tired legs 🙂 Thank guys and girl, love your channel, a big source of inspiration for me.

  48. Could you please give some advice to a beginner with asthma and weak legs? I have a 11km journer to work which should take me 40 mins to do according to google but I take 1hr to work and 1.15hr from work to home. My route is between North London and Central London. Half of my route is on hills and I really struggle with them. I have to stop to rest 3-4 times. When I do stop my legs are shaking and my breathing is heavy. I'm female, 50kgs, 161cms and my bike is a Trek Domane 2 AL. The other cyclist regardless of age, size or bike seem to go through the hills like butter so it's defintely me. Also, on flat areas I'm much slower than others and they seem to put in less energy/struggle. Also, I have a quite fast metabolism so I struggle to hold energy for long. I do perform better than average on speed walking but as a runner I'm also on the weaker side.
    Will this improve with time or maybe I'm just physically not cut out for cycling?

  49. #torqueback I just heard that the optimal aero position is with your elbow bent (90) and hands on the hood. If that claim is true wouldn't make more sense to get rid of the drops all together and modify the handlebars and brake levers to work better for that position?

  50. #torqueback
    Pro cyclists come from all over and there is a lot of communication between riders in a race, so is there ever an issue with language barriers in the peloton?

  51. #torqueback Hi guys! Great show, as alyaws! I recently got my first carbon-frame road bike and wanted to ride more in the countryside. However… I have a rear-mounted car bike rack from a "famous swedish manufacturer" and my question is… is it true that you can damage a carbon frame by putting your bike in such a rack? I mean, sure you can… but how probable is it? I'm a bit scared off by the stories on the internet about "some guy that knows a guy that broke his frame on a rear-mounted rack hitting a pothole or a speedbump". I haven't had any problems with my previous aluminium frame. Greetings from Croatia!

  52. Hey guys probably get this question a lot but do you guys suffer from and how do you deal with road rage from motorists? I'm finding it more and more hostile on the roads these days and I'm really struggling to enjoy cycling anymore. #TorqueBack

  53. #torqueback #askgcnanything Hi GCN. It's often said that upgrading your wheels is one of the best upgrades one can make. I have a Canyon Endurace CF SL 9.0 with Zipp 30 Course wheels. They feel great to this novice rider and upgrading to Zipp 303 wheels would save only 5g. I'm a big guy on a mission to lose weight, so I can realize significantly greater weight savings by eating well and cycling. So, what could this big, novice rider expect to see and feel by making the switch to carbon rims? Thanks for all the great advice you give us.

  54. Zwift has completely revolutionised my winter training, but despite running a couple of fans to keep cool, my shoes can’t escape the sweat. Any tips for drying shoes out quickly to avoid having to train in damp ones?

  55. #askGcn i'm starting proper training at the age of 27. because of several reason I feel my optimum cadence is around 86 – 93. can I get benefit if I want to try high cadence style.( my lungs quite weak btw ).

  56. Completely off topic and nothing to do with power but I've got an expedition as part of the Public Services course I'm doing next week. The buses don't leave early enough to get me to campus for 0630 and I can't get a lift so the only option remaining is to cycle in as usual. Does anyone have any advice?

  57. Your response to Edward Smith re: quad pain rocked my world! I've been having knee issues since the new year and thought it was just early "spring knee". I had my bike set up checked and everything was fine. Physio wasn't working and I couldn't figure out why I still hurt. After this video I went home and checked my trainer. I had it on a carpet runner….and one of the back legs was on a plusher part of the carpet. I removed the runner entirely and lo and behold….all knee pain is gone!!! No one I had discussed this with had even thought to check the trainer. You guys are amazing!!

  58. #askGCN you all seem to have a pretty impressive quiver of bikes, some with discs and some with rim brakes. How do you decide what to ride on a give day?

  59. #askgcnanything #torqueback will donating blood regularly decrease your performance after each donation? How about long therm effects, will your blood oxygen cary capacity improve since it is refreshing regularly?

  60. Solution to bottle falling out of cage: GLUE on a magnet onto the bottom of the bottle [hot glue or any glue], another to the bottom of the cage. You need to buy those kind of magnets they use for sticking your phone onto a car dashboard – sold in pairs.

  61. Does orientation of the Quick Release handles on the skewers make an aerodynamic difference? (I.E. in line with the frame or horizontal to the ground) #torqueback #askgnanything

  62. #Torqueback
    Went for a ride with a roadie-cap under my helmet today. While I feel like I'd generally be in the (science-backed) Si-camp related to the whole peak up/down debate, I had that choice brutally taken away from me! When (literally) putting my head down to find that extra bit of effort, the wind actually flipped my peak down abruptly! Help! Do I need a more "pro" cycling cap? Which ones are the GCN-recommended ones? Do they come with carbon-infused peaks for more stiffness where it counts the most?

  63. #askgcnything if there is a crash in a peloton and some of the bikes/riders hit the parked cars, who pays for the damage?

  64. #Askgcnything #torqueback I've seen a few people riding with a deeper wheel in the back than the front, is there any advantage to this?

  65. #torqueback I've recently started training with a powermeter (about 6 mts) but I've noticed something that I've not been able to find an explanation for. My heart rate is always high in comparison to my power zone. Only when I get into the higher power zones, things start matching up. What might be going on? Am I doing something wrong?

  66. I've had wear marks left on the arms by the straps after a long ride. Not so good on white framed glasses. I'd prefer those marks to be on the insided of the frame, not outside if possible? Maybe I should just clean my helmet straps better…

  67. This is an Ask GCN question. If a 160 lb rider gets good vibration dampening on gravel with a 47 mm tire. What size tire does a 270 lb rider to get the same or better ride quality?

  68. #torqueback on two rides recently one of the riders have suffered a broken spoke. Is there a quick or temporary fix to keep me on the road if it happens to me?

  69. I am new to using a power meter and with intense training, I have improved my ftp 13 watts in 11 days between ftp tests, is this about a normal level of improvement ?

  70. I have a carbon fiber wheel set that came off of my 105 road bike. I would like to put a new hub on and use it on my new bike with ultegra disc, can this be done?

  71. I am converting from a 165 to a 155-crank due to knee pain, my inseam is 72cm. How much do I need to adjust the height of my saddle and backwards or forwards any other adjustment?

  72. question on what bike to buy .
    53 yr male , looking at getting a new bike . Not a bike techno nerd but i am looking for a bike that would fit my budget of about £1200 . I am more an endurance rider than sprinter , lots of hills ( cumbria ) so i am looking at a compact 50/34 , 11/34+ if possible . Have seen Giant defy and contend , is there a big difference in tiagra, shimano and ultegra gears as in speed or climbing ? also the giant conduct disc brakes compared to shimano . looking at Giant contend SL DISC 2018/2019 . Any thoughts on different brands with the same spec and price . Sorry its in a different subject but cant seem to find where to post a question . Thanks from a very undecided rider

  73. #torqueback #askgcnanything I've got to the point where I need to change my crankset. I'm on a Cannondale Synapse 105 and looking at the Ultegra R8000 crankset but there are so many different versions – both size and a 'hollowtech' option. How do I know which to buy?

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