Living Jackson

Benefits of cycling

Born This Way: Can Anyone Become A Pro Cyclist? | GCN Show Ep. 345

– From Atlixco, Puebla in Mexico, – [Both] Welcome to the GCN Show! – Welcome to the GCN Show brought to you by Wiggle. – This week, nature versus nurture. Are cycling’s biggest stars born or are they made? – We’ve also got a brand
new cycling speed record, some incredible stats
about Mathieu Van Der Poel and our first ever GCN inspiration videos which are so good, we
might be out of a job. – Yeah. – This week in the world of cycling we learned that Neil
Campbell is now officially the fastest man on two wheels. – Yeah, move over Dylan Groenewegen ’cause this is Campbell
on his way to hitting a mind boggling 174 miles per hour, at 280 kilometers per hour and more on that in Cycling Shorts. – Brilliant stuff. We also learned this week,
or reminded at least, what it’s like to ride a
bike for the very first time. This is Jess, friend of
Elinor Barker, pro rider, who captured Jess riding a
bike for the very first time and her subsequent reaction. – Yeah I think so. – [Elinor] Okay. Ready? – Oh my God. Wow! Whoa! – [Elinor] Should I interview you? How you feeling? – I feel like I flew
for about five seconds. This is so cool! Oh my God! – I have to say we love this video ’cause I think it reminds us how it felt to ride bike
for the very first time no matter what your age is. – Yeah, that was quite
the reaction, wasn’t it? And tells you all you need to know about how good cycling is. – Agreed. – Finally this week we learned
that Mathieu Van Der Poel is out of this world. Admittedly we had a slight
inkling to that effect a little while ago but we were reminded of this, in fact I remind you of this on the GCN Racing News Show yesterday which you now find on
our GCN Racing channel. Some stats from his season that came on Twitter from Jonas Creteur. So, you ready for this? – [Hank] I’m ready. – [Daniel] He has competed in
12 Cyclo-Cross races this year and he’s won 12, a 100% record. He has competed in 16
mountain bike events, he’s won 14, an 87.5% record and on the road he’s competed
in 16 races and won seven, which is 47 and a half percent record. Overall he’s won 33 out of
the 44 races he’s started, which is a 75% hit rate. – [Hank] I mean, very, very different to what our results look like. – [Daniel] Yeah, slightly. – But I can understand on the off-road because if you’re the best
I mean you are the best but on the road, I mean
there’s so many variables anything can happen. It’s almost a lottery so to win seven out of
the 16 races he’s done, it’s quite frankly, well frightening. – Now admittedly those stats are no longer quite as impressive
because he failed to win any more stages of the
Arctic Race of Norway, so he’s now won seven
out of the 19 road races that he started but nevertheless those numbers did start us thinking how much of cycling performance is nature and how much is nurture? Because Mathieu Van Der
Poel was a case and point when it comes to good
genes really, isn’t it? His father Adri was a world
Cyclo-Cross champion himself. He also won the Tour of
Flanders, Liège-Bastogne-Liège, Amstel Gold Race and a couple
of stages of Tour de France. – And his granddad was Raymond Poulidor. He was known for The Eternal Second, which is slightly unfair, but he did come second in
three editions of the Tour but he won the Vuelta,
he won Milan-San Remo, he won seven stages of the Tour de France and he won the Dauphiné
not once but twice. So he was one of, well
the greatest cyclists of his generation. – Slightly unfair nickname really when you consider how
much he actually did win. So there’s no doubt that Van Der Poel was always going places
and he did actually from a very young age. Into the junior category he’d won the World Cyclo-Cross Championships twice and the World Road Race Championships once and the rest, as they say, is history. Except, unfortunately for the
current pro riders it’s not actually history, it is? Because he seems to be just getting going. – No but there are some current examples, I mean Remco Evenepoel, he’s already won some of the world’s biggest races and I mean he’s only been
cycling for just over two years. – [Daniel] I know. – [Hank] And I mean, he
must’ve put some hard work in but how much hard work can
you put in in two years? – That is a very good point and also his dad was a
former pro cyclist too, and we’ve got more current examples, the likes of Egan Bernal who’s just won the Tour de France at 22 years of age and in fact is the youngest
winner of that race since the yellow jersey was introduced and then Primož Roglič who’s
rise to the top of cycling has been almost quick as
his fall to the bottom of the ski jump was a few years ago. – Yeah and then there’s
Fiona Kolbinger who, at just 24, has done her first race. I mean, it was the brutal
Transcontinental Race and she didn’t just take part, she went and won the whole thing but then if we look at it, I mean, have we seen any riders that have shown a glimpse of greatness in their early years
but then it’s taken them years and years of
practice to get to the top of their sport? – We started talking about
Gerard Thomas, didn’t we? Because he was 32 by the time
he won the Tour de France and haven’t really shown any signs that he was capable of that before he actually did it. But he’s not a great
example from another aspect because he was supremely talented and got massive results on the
track from a very young age. – Yeah, he did. I mean, the prime example
or the most obvious one is Chris Froome. He did show some greatness
in his early years but it wasn’t ’til he was 26 where he really showed what he could do at the Vuelta in 2011 where he came second but now is declared the
winner of that race. – That’s right, although it is said that having the Bilharzia virus did hold him back in his
early years, isn’t it? We could also look at
examples in other sports because I was reading an article recently comparing the contrasting early careers of Tiger Woods and Roger Federer. So Tiger Woods at the age of 10 months was already swinging a Cut-Down golf club. At the age of two he was so
talented with a gold club that he was on national television and while still at the age of two he won a golf competition for under 10’s. I didn’t actually know
that before this article. On the other hand, Roger
Federer was apparently so lackluster in terms of
his motivation for tennis and almost lacking talent in that sport that his mum, who’s actually
a tennis coach herself, refused to play with him
because she got so frustrated at his inability to return the ball. Despite that though, as well now know, Federer went on to become one of, if not the greatest
tennis player of all time. – Yeah, and that article
you’re referring to is written by a chap called David Epstein, who wrote a book called “Bounce: The Myth of Talent
Versus the Power of Practice” where if you put 10
thousand hours of practice in on that sport then you
will be successful at it. – Practice makes perfect it seems is what he’s saying, wasn’t it? Although he did
interestingly also point out that of the athletes he
studied over the years, more of them fall into
the Federer category than into the Woods category. In most successful
athletes, did a whole host of different sports at a young age and only specialized
when they got a bit older and that actually it can be detrimental to adult sporting performers
to specialize at a young age because you risk burnout,
or at the very least lack of motivation. And I suppose Remco Evenepoel perfectly fits into that
Federer category, doesn’t he? Because until just over two years ago he was playing football for
the Anderlecht Youth Squad. – Yeah, I mean I guess who
have to have talent and genes. The saying goes, “You can’t
turn a donkey into a racehorse”. And I guess if you took
two cyclists and you said, “Do 10 thousand hours of practice” then you’re going to get vastly
different results, aren’t you? – Definitely. I’ve always looked at pro sports as a bit of like, a pyramid in terms of the athletes
that are competing so take cycling for example, at the top of the cycling pyramid you’ve got riders with everything. They’ve got the genes and
therefore the natural talent, they’ve got all the desire and motivation to push themselves in training, they are extremely competitive, they’ve got tactical nows, they are good at bike handling and they are good at positioning
themselves in the bunch. Then as you go down the
pyramid on either side you get riders that have
got most of those assets but not all of them. So take me for example,
some way down the left, I had decent bike handling I’d say, I was very good at
positioning in the bunch and I had all of the
motivation and desire to train in the world. – I mean, not blowing your own trumpet. – No, not at all. – But what were you actually bad at then? – Well what I didn’t have,
Hank, was natural talent. I mean, obviously I had
some natural talent, it was slightly better than average but not as compared to
some of the best riders in the sport. And that really hit home to me when I joined the Cervélo TestTeam. – [Hank] Dan, not again. – Just bear with me
for a few moments here. So what I was most looking forward to when I joined that team
was finally finding out the top pro secrets. I was very read up on the
latest training methods, scientific et cetera
through my time as a career but I always felt that
there must be some secrets held back, understandably, by
the best riders and coaches in the world, however when I got there what I realized was that
the likes of Thor Hushovd, the likes of Carlos Sastre, if they just did 20 hours a
week of steady state riding they were always going
to be way better than me because they were far, far
more talented than I am. – This is the time where
I get my violin out. – Yeah, please do. Did you not bring it in today? – Aw, no Dan. But, no totally! I’ve known riders with power that I would absolutely kill for but when it came to racing
they didn’t really have the tactical nows, I mean they used up all their wattage in places
you didn’t really need to around the bunch and when it came to the climb or it came to the finish straight they couldn’t use the wattage they had. – So in conclusion there
were you going to say that the top cycling
stars are kind of born but they still need the
motivation and desire? But actually David Van Der
Poel is a prime example, I’m pretty sure that he works just as hard as his brother Mathieu, younger, but doesn’t achieve anywhere
near the right results. I have no doubt that he
probably trains just as hard as Mathieu, he just didn’t
inherit quite as good genes as Mathieu did.
– Yeah. – But don’t despair, you can still make it to a reasonable level of the sport with a slightly above
average amount of talent and a huge amount of desire like me and then you get to talk about cycling for the rest of you life for your career! – Yeah.
– Happy days! – Right, let’s talk at you guys now. Have you seen anyone that’s shown little way of talent and it’s taken years to get to the top of their sport? If you have then pop your stories in the comment section below. We would love to hear about them. It’s time now for your
weekly GCN inspiration, which as you all know
is your chance to win one of three Wiggle voucher amounts. If you get third place you’ll
get 50 pounds of vouchers, second will get you 75 pounds and the winner will get a
hundred pounds of Wiggle vouchers to spend on anything you
want on their online shop and it’s now open to
both photos and videos. – Yes and we opened this up last week and we’ve got some amazing videos sent in and we’re going to start
off with third place from Johannes who did send in a video and his video is taken in Mallorca, a cap for mental. Right famous climb for
a cyclist, isn’t it? – [Dan] It is, but it’s now on back route which I don’t normally like but it is so stunningly beautiful. As you can see right
now here on this video. He’s just been for a ten days bike packing from Largo de Garda in Italy to Barcelona, arrived in Mallorca at Port d’Alcudia and then did that ride. That is an amazing sunrise? Yeah, sunrise not sunset. – [Hank] I was going to say,
you’ve caught the golden hour but wow just looks incredible, doesn’t it? Makes me want to get out on a bike and– – Does sound a little bit
windy though, doesn’t it? – Yeah, who’s next? – In second place we have Piotr over in– – [Hank] Or Piotr. – [Dan] Yes, I probably should have looked how to pronounce that. From Poland. A weekend trip with friends. Again, it looks like a sunrise shot to me and that is an idyllic road right there. Again, we are very much
suckers for sunrises and sunsets.
– I have to say, I did pick these and I am an absolute sucker
for that kind of lighting. I just think it looks amazing. I mean that looks like something that should be on a painting. – [Dan] And the fact is that normally on those sorts of sunrises it can be quite fresh out, can’t it?
– [Hank] Yeah. – [Dan] But he’s in shorts
and short sleeves there! So well done to you, Pete. We will get the 75 pounds out to you as soon as we possibly can but the winner of 100
pounds this week is… Novan. This is another video and it’s from Monado over in Indonesia. – [Hank] I’ve never ridden in Indonesia. – [Dan] No, well I actually have, I’ve done a tour of Indonesia
which was about nine days but I remember very little of it. It was a long time ago now. He said that this was a solo ride and it was very hard
to find a flat surface around those roads but it
looks absolutely stunning. Maybe we want to revisit some time. – [Hank] Yeah, look at that. I mean, I’m there.
– [Dan] Yeah? – [Hank] Dan, you can send me
out whenever you want, mate. – Right, don’t forget
to continue sending us your photos and videos
ready for next week. You can use the hashtag
#GCNinspiration on instagram but make sure that you also
upload them using the uploader, link to which is in the description below. – Hey everyone. You may have noticed that
I am not on Zwift today, I’m actually on holiday and
if you can really closely spot where I am you’ll
know I’m in Cornwall. I am putting the final
preparations in place for next week when I get back and I’ll be getting the
Zwift Academy workouts done thick and fast. Going to aim for three to four each week but I’ll give you plenty
of notice on social media via mine and GCN’s channels so that you know when to join in. I’m feeling good after my trip’s away in the last couple of weeks. Training’s gone well,
two trips to Altitude, Avoriaz and then Colorado and it does work out. The first 25 minutes of today’s ride flat out at the door after a fire up and I average 376 watts, which I thought was pretty good for 25 minutes. Anyway, I’m feeling good and looking forwards to putting
you to the test next week. I’ll keep you all up to date. See you soon. – It’s not time for Cycling Shorts. – Cycling Shorts now. Now we recently did a video on how to replace your car with a bike. Now, here in the U.K.
it is quite difficult because we well, just don’t
have the infrastructure like the storage or the bike bars like other cities do, do we? – No, complete contrast
actually to the Netherlands where biking and commuting by bike is an everyday activity. Now it’s said that there’s more bikes over in the Netherlands
than there are people, although that in itself
can pose some problems. It can be quite hard to find
a place to leave your bike when you end up at a
train station for example. However, Utrecht have come up with a big solution to
this, quite literally. They have just unveiled what they say is the world’s biggest
multistorey bike parking. – Yeah it’s said to hold
a staggering 12,500 bikes and it’s all part of
the investment going in to really enhance the
infrastructure in the Netherlands. – As if they haven’t got a
decent infrastructure already. Not all doom and gloom in
the rest of the world though, take for example New York where a car parking in Central Park West has been replaced along the
road by a brand new bike path. Almost seems like they’re
trying to take a leaf out of Utrecht’s book
and become less known for being a grid-locked traffic system and more actively encouraging
commuting by bike. – Yeah, it’s all a good thing, isn’t it? Now, in other news, we did mention it at the top of the show, the
world cycling speed record has been broken by a
chap called Neil Campbell from Essex here in the U.K. Now he took his custom bike, a staggering 174.3 miles per hour, 280 kilometers per hour! I mean it’s, I can’t even begin– – [Dan] Well it’s got to
be frightening, hasn’t it? It’s pretty scary just
going that speed in a car. – [Hank] Well I would imagine.
– [Dan] I don’t think I’ve ever been that fast
apart from an aircraft. Now the bike that he did it
on, as you said was custom and it was valued at 15 thousand pounds and it’s design is based a
little bit like a tandem, like a really long wheel
base that is stable at those sorts of speeds. They then take him up
to speed by pulling him essentially with a bungee cord, which they then release so that he’s under his own power alone when he goes to that
section where he’s tied for that speed. – Quite something. I hope they had a fast car as well. – Well, it must’ve done.
– Yeah. Are you up for it, mate? – Not really, no. In fact I don’t think my E-bike motor would take me up to those sorts of speeds and I don’t really want
to be pulled up to it. – Now talking of E-bikes actually, the Arctic Race Tour of Norway have started with, well,
using electric cars as the support vehicles. They’ve started with 46 this year and they reckon in three years time they’re going to have
a fully supported race all done by electric cars alone. – Yeah, we’ve not seen
many electrical cars– – No we haven’t. – I think EF, Education First have had a couple of Tesla’s here and there but this means definitely a
step in the right direction, I think it’s the way the
sport will go very soon. – Yeah, I mean I guess it’s because, well the batteries can’t go as far as maybe the race goes but, yeah, definitely
signs of things to come. Now we all love cycling
custom kit, don’t we? And Nigerian track team, well they’ve had a lot of fun with their designing of
that kit, haven’t they? – They have indeed. Check this out. – [Hank] Yeah. – [Dan] I mean, that gets
my vote as the coolest kit of 2019 so far.
– [Hank] It’s cool. – [Dan] Apparently it was inspired by the Nigerian football team. Very nice indeed. All right, last week you
remember we posed a question on the GCN show, why do
some people hate cyclists? And we thought we’d read
out a couple of the comments underneath that show that
really hit the nail on the head. The first of those came in
from Minute Man who put, “Most cyclists drive cars.” “Most car drivers don’t also ride bikes.” “That is why the hate is mostly one way.” which is a very good point indeed. And there was also this
one from Paul who said, “I rarely have any problems with drivers” “but I also try not to
be a problem to drivers.” “Mutual respect is the key.” – Yeah, now on this same note though, Scotland Police have taken to Twitter to explain some of those myths and we did talk it through
on last week’s show explaining the one which, no pay, no say. I pay Road Tax, so should you. But that was the start of
many tweets, wasn’t it? – Yeah, it turned out they
were going to do seven of these myth-busting tweets. Going to read out a couple
of the favorite ones. Number five was cyclists
should use cycle lanes and stay off the road. Their truth, there’s no legal requirement for a cyclist to use one. The only legal requirement
relates to drivers. When a cycle lane has a solid white line, vehicles must stay out of it during its time of operation. And then myth number three, so it’s okay for cyclists
to come up beside me when I’m at traffic lights? True! It’s called filtering. Cycling is a great way
to beat the traffic, stay fit and help the environment. Back to British Cycling
with another great video, which they linked to. – Yeah, it’s good that, isn’t it? – Yeah, really good. – I like how they’ve done that
– I love the fact that Scotland Police are promoting cycling and dispelling some myths
that car drivers have. – Now on racing news now, well we didn’t get the
chance to put it in the show because it came in a little late but Phillip Gilbert has announced that he’s leaving Deceuninck-Quick-Step and is joining rival
Belgium squad, Lotto Soudal on a three year deal which shows a lot of faith
seeing as he’s 37 years old. – I thought that. I mean, he must be very pleased with his three year deal at that age.
– Yeah I bet he was. – But it is a lot of
faith to put in someone that is probably at the
very best on a plateau and probably going downhill. Right, unfortunately we are going to finish Cycling Shorts this week with some sad news in
the world of cycling. Last week at the age of 76, Felice Gimondi passed away. He was one of the legends of our sport. He was the second rider out of only seven, even to this point, to
win all three Grand Tours in his career. He’s going to be greatly missed. The Gazetta dello Sport dedicated five of its first pages to him at the weekend and it’s like the world has
basically lost one of its icons. Rest in peace, Felice. – [Hank] Yeah, a true legend. – Giveaway time now. Last week we were giving, well actually why don’t you show us? – Yeah shall I bring ’em in? – Giving away last week. Courtesy of our friends
over at Park Tools, there were four prizes on offer. Two PCS 9.2 stands and two PST 10.2 stands as Hank is modeling next to right now. So the winners of the
9.2 are Jacob Sargent here in Great Britain and Krol Marek over in Poland. Also the winners of the
PCS 10.2 are Blake Langlais and Kengo Hashimoto should I say. Both over in the U.S. Very well done to you, we’ll get them out as
soon as we possibly can. Yeah, I’ll box ’em up
after the show, should I? – Yes. Yeah, that’s your next job. Right, no more giveaways for you this week but stay tuned because
we will have another one very soon indeed but whilst we’re here we’re going to give a
quick promo to the GCN shop because the designers
over there have been busy. – They have indeed. They’ve come out with this design and it’s women’s fit and men’s fit and if you buy this jersey in the shop and you go and get the
black bib shorts too, you get a 10% discount. – You do. Yes, so head over to if you’d like to take advantage of that. – Yeah, this is the new explore edition of the GCN Fan Kit which looks lovely. – And also we’re going to
talk quickly about GCN events ’cause we’ve got our last
one of 2019 coming up this week in fact, Hank and
Ollie are heading out there tomorrow actually as you watch this video And if Avoriaz and Mellorca before hand are anything to go by it is going to be a lot of fun both on and off the bike. – [Hank] It is indeed. I can’t wait, we’re going to miss you. – Well, I’m going to miss being there to be perfectly honest although that said, I feel like I’m still
recovering from Avoriaz. – Yeah, looked like you had a good time to be fair, Dan. But the 2020 plans are
still being finalized but to be sure not to miss out then why don’t you sign up to the news letter at And while you’re at it
why don’t you sign up, well, or give the events team a follow on Instagram @gcnevent. You may see some of our photos
on there if you’re lucky. – Or over on Facebook actually, – Yeah we hope to see you
guys on the event soon. It’s now time for Hack
forward slash Bodge. If you guys would like to
get your photos submitted then use the uploader which
is in the description below. – Yup, or you can use the hashtag #gcnhack on Twitter, Facebook or Instagram. Now before we get on to
this week’s hacks and bodges somebody wrote in with some definitions of what a hack and what a bodge is, ’cause we’re quite loose with it really and that is pointed out quite a lot to us, we just go with the flow really, don’t we? – I needed it, I actually asked Si and he couldn’t give me a
good enough description. – No, so we’re a bit loose. Brian Messemer wrote in
with this definition: “Both hacks and bodges are
meant to be improvements” “that are both innovative
and custom to your bike.” “They are both
to the bike” “or equipment which are derived” “from either of the following procedures:” “one, developing or
installing home-fabricated” “or self-fabricated parts.” “Two, repurposing one
or more existing items” “which are not originally cycling related” “to serve a cycling related purpose.” “Distinguishing Hack from Bodge:” “A hack succeeds where a bodge fails” “because a hack,” “one, is executed in an aesthetically” “neat and pleasing fashion” “and two, exhibits attention to detail” “and careful forethought.” “Three, demonstrates a superior sense” “of engineering ability.” “Four, fulfills the intended
design purpose well.” “Five, successfully argues
the case for its existence” “i.e. the nature of its
purpose is useful enough” “and sufficiently universal
in nature to justify” “there being a manufactured
product on the market,” “but there isn’t.” – Wow.
– Got that? – I’ve got that. – I think that sums it up perfectly but no doubt we’ll
forget in weeks to come. Right, who’s first up this week? – First up we’ve got Nick and he’s got, well he needed a way to carry his footwear because when he couldn’t
wear cycling shoes around his bike yard ten miles from home then he needed a different
kind of footwear, so how could he travel with his footwear? Footwear being flip-flops.
– [Dan] Yeah. He’s was going to someone else’s backyard for a barbecue 10 miles away, wasn’t he? So he didn’t wear his cycling shoes and clipper clapper all
the way ’round there so he took his flip-flops or thongs as you call it down in Australia. I mean, they look dangerously
close to the spokes if you ask me.
– [Hank] Yeah! – [Dan] Now, could you not
have just strapped them to the big box on top? – [Hank] Yeah, I think. Yeah. I think that’s what I would,
that’s that I would do but I mean– – [Dan] If it doesn’t work at the back, try it at the front wheel. – [Hank] Yeah, but
that’s a bodge isn’t it? – [Dan] Yeah, I’d say that’s a bodge. This one comes in from Jeffery Patrick over in New York and after being way late by the second round of pints my partner and I got caught
in the dark and rain. On the ride home my
front light strap broke but luckily I always ride with tape. – [Hank] The uses of electrical tape is incredible I think. – [Dan] Yeah. – [Hank] You always
take some tape with you. I have mine wrapped around my mini pump. – [Dan] Do you?
– [Hank] Yeah. – [Dan] Right.
– [Hank] And then its always– – [Dan] That’s not a euphemism is it? Yeah, always get some tape with you. It’s still a bodge though, isn’t it? But it got you home, so it’s a hack. – [Hank] I don’t know. Can’t remember the definition already. – On the same lines and still using electrical tape is Frank. We went some riding in
the Belgium Ardennes. Upon arriving, we’d noticed
we forgot the bike mount for the garments so we
figured up this solution. Whether that be something
to hack or bodge. – [Hank] Yeah, inner tube and tape so I think you get some
sort of elasticity. – [Dan] And an additional
piece of material on this hack forward slash bodge. I still say it’s a bodge but
at least he’ll see his data through the ride. – Yeah, I mean no data, no ride. – Well, there is there
in some peoples’ books. I don’t agree with them. – Next up we’ve got Andrew. He recently took part in a local event showcasing local cycling businesses. I needed a stand to display my
stock and came up with this! Constructed from an old
bike and maintenance stand with a front wheel attached at the top using a rubber bung which was compressed by the wheel skewer to lock into position. – [Dan] Looks good though, doesn’t it? – [Hank] Look at that! – [Dan] I’d say that’s a hack. – [Hank] For a cycle shop? That’s amazing! Yeah, it’s a hack. – I might do the same for my coats at home but I probably won’t be able to. This came in from Emily
in the Outer Hebrides. Two many bananas for
your jersey to handle? Just strap them to your bike. Emily used her wrist straps that she uses for her weak wrists and attached the bananas
to the top tube via that. Although be careful of your wrists. – [Hank] Yeah, she sacrifices her wrists for her bananas. – [Dan] Yeah, yeah. – [Hank] I dunno if I’d do that. Yeah. – You could just use
some tap if you wanted! Right and then we have this in from Nigel in his pain cave. Needed more space around the desk areas office studio pain cave and came up with an ingenious way of holding the laptop on
the trainer while Zwifting. A bit of plywood, some
nails, a couple of screws, a bit of velcro and a hair band pinched from his daughter and voila! Well, it’s no just a laptop stan, is it? It’s a phone stand too! – [Hank] I mean, that’s pure genius and carpentry at its best. I mean look at that, that
is amazing, isn’t it? This is also the, with Zwifting, most ideal point to power up ’cause you’ve got your phone
right there to power up. Make’s life so much easier. – [Dan] Yeah, I would day that’s a hack. – [Hank] It’s a hack from me. – Finally, I think, is this
one from Usman in Berlin. During lunch I saw this
remarkable installation to get another passenger on board. We had something not too
dissimilar last week, didn’t we? But once again, I’ve
noticed that on the forks are some little pegs for the feet to sit. In fact it was two weeks ago, because OP was telling
a story about how he, – [Both] He put his daughter’s foot. – It was a good story, that. Could we get one of
those on your bike, mate? And then you can take me to work and back. – Yeah, you want to sit on the front? – Yeah. – Okay, we’ll do it. Right, don’t forget to keep submitting your hacks and bodges
ready for next week’s show which will be in front of a live audience in Saalbach with Hank and Ollie. – It’s going to be good. – It’s caption competition now, which is of course your weekly chance to get your hands on a
GCN CamelBak water bottle. We give you a photo, you
give us your captions and we pick a winner each and every week. Just to warn you, both for the winner of this week and for next week’s caption photo we’re going to sing, aren’t we? You’d like to turn the sound down now. – We’re going to try. – Last week’s photo came from
the European Championships, this is under 23 champion
Letizia Paternoster and we’ve come up with a winner. – Yeah after a lot of
great captions under there the winner is Muddy Weelz
with this caption, you ready? Three, two, one. – [Both] For cheese a jolly
good fellow, for cheese a jolly good fellow, for
cheese a jolly good fellow! – That’s enough of that. Well done to you, Muddy. Get in touch via a message on Facebook with your address, we’ll
get that out to you very shortly indeed. – Right, what’s up this week, mate? – Well this week we’ve got a photo of the Bahrai Merida team on the podium, I think at the BinckBank Tour. And we’re going to sing this one as well. Three, two, one. – [Both] We’re singing in Bahrain, just singing in Bahrain! What a won– – Okay that’s enough of that I think. You get the gist. Let us know your captions in the comment section just down below and we’ll pick out some winners or a winner this time next week. – That was a good one. – (mumbling) It wasn’t that good. Next up it’s your
training related question answered by us. This is sponsored by our
friends over at Zwift which means that if we
read your question out and answer it you will
also get yourselves, not only some great. great coaching advice but also three months
free subscription to Zwift and that winner this week is Dean Madden who sends in this question: “I have a hill near my house
that is about a quarter mile” “and it has a step in it where the hill” “is steepest at the bottom
the slightly flattens” “then gets steep again towards the top.” “My problem is that I
can maintain a good pace” “on the bottom that I
could maintain to the top,” “but as soon as I get
to the flat-ish part” “and the workload decreases I blow up” “and then it’s a struggle to the top.” “My question is, is this
normal for this type” “of short climb and how or what” “could I do to prevent blowing up” “as soon as it gets easier?” – Well, this is something
that is very common amongst all cyclists, especially
when they first start out ’cause you get excited of the
thought of the steep climb like that, don’t you? It is a really short one, a
quarter mile, what’s that? Around 400 meters in length? So it’s definitely, whatever your level, going to be an anerobic effort but despite that, that doesn’t mean that you shouldn’t try to pace things because that appears to be your
problem there at the moment. Get too excited on the
first short, steep bit. Go really into the red, and even though you’ll get
a slight bit of recovery on the middle flatter section, it’s going to be a long,
hard toil, isn’t it? Up to the top on the last steep section. So what I would suggest,
if you’ve got a power meter is timing how long first it takes you to get up that climb,
measure what your average power output is and then making sure that you don’t go above the average on the first steep part of the climb. If you do that, you should
get to the first flat bit relatively fresh, not completely fresh but it will leave you enough to power over the top of the climb which always leaves you feeling
a lot better, doesn’t it? The other thing that you should have a look at is your cadence. You can easily on the steeper climb get a lumber down with a really big gear that you’re churning around which doesn’t really enable you to respond to the gradient once it kicks in again, so make sure you’re spinning
on that flat section and ready to move up the gears when you get to the last
steep section to the top. I wish you the best of
luck with training for that and let us know how you get
on maybe in the comments underneath a GCN show in the future. Right, don’t forget to
get your questions in. You’ve got hashtag #askGCNtraining
in the comment section just down below this video. Going to tell you what’s coming up on the channel over the
next seven days now. So coming up on Wednesday we
have got a commuter challenge with OP and Hank here. What’s faster, off the road or on? Thursday we’re going to give
you seven outsiders to watch at the Vuelta a España. Basically seven young guns who we think could upset the outcome with the more established,
professional stars. And on Friday we have five essential gravel-riding skills with J Pow. – Yeah, on Saturday I
take on a recumbent bike and on Sunday– – Did you win? That sounds like a fight. – Yeah, well it was. You’ll have to watch it and see. On Sunday, Si took on the
Steamboat Gravel Race. On Monday we’ve got the racing news show and on Tuesday it’s back in here. It’s the GCN Show where, are we doing it live? – Uh, yes! Well it will be you and Ollie in front of a live audience over in Saalbach. – I’m nervous for that one actually, I can feel clammy hands already. – Hey, you should be, mate. Can see he’s sweating already. Also over on GCN Racing we’ve got a whole load of live racing
and highlights coming for you over the next week or four weeks in fact. Starting on Thursday we have both The Ladies’ Tour of Norway and The Tour of Colorado which is also a ladies’ race only this year available in most
territories around the world. But available worldwide
starting on Saturday. We’ve got daily highlights
of the Vuelta a España which we’ll have for
the entire three weeks which we are very excited indeed about. So if you haven’t already, head over there and make sure you subscribe
and click on the bell icon because then you’ll get a notification every time we put a video up! – It’s now time for Extreme Corner. Now, this one comes in from Whistler, where Martin, Ashton and Blake took on one of the hardest
downhill routes in Whistler. Check this out. – Go, Blake! – Aw that was on the point then, dude. – Remember this corner. – Yeah.
– Go quite high. Quite high, mate. – I couldn’t ’cause of the fusion. – Okay, careful that. No brakes, no brakes. Yes, no brakes! – Ooh no, that was a arch. – Right, go straight now. – I am, that’s me trying to correct. – I have to say, mate. That is insane. I can’t believe they
took a tandem down there. I don’t think I could take a normal mountain bike down there. – No, no I think I’d be quite scared on the back of Marty’s tandem knowing how reckless he can be on a bike. Anyway, we hope you’ve
enjoyed this week’s GCN Show. If you have, please click
on the thumbs up icon, which you’ll be able
to find just down below and if you’d like to see some more content right here on GCN, the Racing News Show which is now over on
the GCN Racing channel is there for you right just here. – Just down there.

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