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Cycling Endurance Training Special | Ask GCN Anything

Cycling Endurance Training Special | Ask GCN Anything


– Welcome to Ask GCN Anything. – Coming up this week we have all your questions on endurance;
so, multi-day cycling events, fasted fat-burning
training, and more. – Endurance for January, I like it. – Endure and enjoy. – Yes, and remember if
you want to get involved in next week’s show, then
use the hashtag #TorqueBack, and if you’ve got any training questions, then use the hashtag #AskGCNTraining and you’ll also be in with a chance of winning three months free
subscription from Zwift. – Don’t forget, leave your
questions on Facebook, Instagram, Twitter, or
YouTube; we will find them. – Yeah we will. I reckon we should crack off with some questions, you ready? – All right, first up.
– Right, we’re gonna go straight in on a nice,
really good question actually from lemonteilrevolution_velo,
I like that. – Right
– In Calum, that’s going to be tough, isn’t it?
– Yeah. – A nine day race.
– Yeah but it’s good though. I love a stage race.
– Yeah. So first thing to remember
is that it is actually really rare to replicate
a stage race in training. It’s unlikely that you’ll
ever go out and train back to back for nine
days because you’ll lose the quality of your training for a start. – Yeah, you’ll never
actually do what the race is if, for example, you
would never go out and just go nine days, replicate the race. It’s just not gonna
happen, so we’ve actually put our heads together,
– Yeah. – and we’ve worked out a program that will hopefully take you from where you are now to completing a nine day stage race and hopefully in really good fitness. – So you’ll condense you
training into blocks of three to four days, or two days to start with before a rest day and that
will ensure that you keep the quality in your training but will also help you increase the load. And also, there’s some
progression at the end of it. So if you start with a
recovery day on a Monday, – A recovery day on a
Monday is lovely. I used to do that.
– Yeah. Generally most of us have more time on the weekends to train and then on the Tuesday
when your legs are still not quite 100%, perhaps
from the weekend, you can target your sprint work
because you need to learn to sprint when you’re slightly tired. – Yeah and if you are wondering
what kind of sprint work to do, then we’ve actually
got some videos of Chris showing you some sprint sessions. – Yeah, and then Wednesday’s
kind of a great day for your threshold riding, so
thirty to forty minutes of zone four and maybe slightly
above that sort of training. – Yeah and you can do that on the turbo or using Swift which is a really good way to maximize your time on the Turbo. – Yeah, and you can
break that workload down into intervals that will make it much more manageable and more quality. The Thursday is then
15 to 20 minutes of VO2 to anaerobic, so you’re
thinking 2 to 3 minute intervals for that, and then easy day on the Friday. – Get your legs up, get
a coffee, and chill out. – Because the recovery
work is where you are actually getting better.
As you are getting more and more tired, your body needs
to adapt to that training. And then Saturday and Sunday,
endurance, but don’t be afraid to include a few
intervals in there as well. – Yeah, so this is the
kind of weekend where you want to ring up the
local club, go out, socialize with all your mates and
enjoy being out on the bike. And it also makes the
time go a lot faster. – Yeah, and as you get
fitter and you move forwards, you can then include an
extra endurance on Friday, or on the Monday, but make
sure you try and keep those two recovery days every three to four days, so twice a week, really. – Yeah, so try to string all that together so hopefully put in from four to six weeks and then come back to it and
let us know how you get on. Hopefully that really
sets you up and gets you a good base for your nine day stage race. – Our second question is from Ben Boddy who writes in, saying: – Wow! That’s awesome. – Yeah, that’s incredible. Good work. – So you reckon he trains fasted, which I think is fine.
– Yeah, yeah. – All right, Ben. Riding
in a fasted state will 100% help you improve. As
long as you’re stringing those rides together and
keeping them, you know, regular, then you will definitely see the benefits, so waking up at 05:20, yes,
it’s gonna hurt, I mean, I don’t think anyone
wants to wake up at 05:20, but trying to get an
hour in before work would really benefit you, and you can do this in a fasted state but you can
also do this with some fuel, so either eating like a sports
bar or having an energy drink will actually help you as well. – Yeah, you can eat once
you’re on the bike but what we recommend is
including some intervals of 85 to 90 percent of your max heart rate as this will really help boost your aerobic performance
once you’re out there. It means you’re not wasting your time. – Yeah, so you can either
do that on the Turbo or on the road, and Emma has done a video on fasted commuting so if
you fancy riding to work in a fasted state and you want
to chuck in some intervals then this is a video you
you’ll want to check out. – [Emma] Fasted training
means training when you’re in a carbohydrate depleted
state. This helps your body adapt to a fat-burning
metabolism which can help you when you take part
in long endurance events. In fact, fat-burning is
one of the components of endurance that long
rides can help you to train. – And the winner for this week’s Zwift question is
(hand drumming) – Lander Scheers
– Yeah, well done to you. So you’ve got three
months free subscription on Zwift coming right your way, but do remember to contact us on Facebook and we’ll get the code over to you. For this question: I mean, good for you
to ride in Belgium. We used to love riding in
Belgium. I think you also won some big race in Belgium. Not as big as I’d like.
– So how can we help? – Right, so Lander,
learn the style of racing you have over there. The races are decided by your ability to sustain a top end effort over a long period of time. – Correct.
– So, doing one or two endurance rides a month of
four, five, to six hours if you’re feeling really motivated and the weather’s good will,
you know, tide you over in this period whilst
you’re studying for your exams so don’t worry too much about missing out on your four hour rides. The sort of intensity to
sustain an endurance ride means that you’ll be taking a deep breath if you were having a conversation
after every sentence. And then, that means you’re
not peddling too easily but you’re also not being too hard. You just want to sustain that. – Yeah it’s a good way of kind
of gauging your effort there, so then you’re not going too hard and you’re also not going too easy. – But then moving on
to those mid-week rides or those weekend rides
where you’ve only got an hour to an hour and a half and, as we mentioned before, sustaining effort is what will decide the
races so you want to focus on having a really strong aerobic capacity and you want to do that
with some good intervals around 88 to 92 percent
of your max threshold power, as it were, so what
you can sustain for an hour. If you’re using your heart
rate then you want to use a slightly lower number than that, and you want to build to that over five to seven minutes of the effort. These efforts, they’re
anything from 12 to 30 or even up to 60 minutes
if you’re doing them and you want to do them a
couple of times a week really. – Yeah, and you really
will see the benefit especially in that short bit of time. So, do what Chris says.
Put in those efforts in those interval sessions and then when you’ve got more
time, you can put them into your endurance session, too. – Yeah, good luck. And don’t forget, don’t neglect the shorter efforts, you know, the three to
five minute efforts. – Yeah, some VO2 style efforts. They hurt, but they work. – Great for those little
climbs in Belgium. – Yeah, so good luck
and let us know how you get on in the comment section below. – We’re on to some Instagram questions now, and roryrides writes in with: – Yeah, interesting question and again, thank you for commenting on Instagram. We do look at those questions as well. But, to answer your question is, have you looked at your fueling strategy? For example, are you
fueling correctly, because endurance suffers a lot if
you haven’t got the energy or the glucose or the glycogen stores in the body to be help
to then progress onto longer rides than an hour, for example. – Yeah you wanna keep ’em topped off, don’t you. A little, and often. – Yeah a little and often
is super key. So try to eat every 20 minutes.
Either take a bite of a bar or a banana or a flapjack always seems to work well, and
then hopefully you’ll be able to increase your endurance. Try to increase it by around 30 minutes so if you’re nailing on an hour ride, try and get an hour and a half, two hours, two and a half hours, etc, etc. But make sure you’re fueling because that really will help.
And also, hydration. – Yeah, and one final point and I know you’re a big fan of this; aim for a cafe around three-quarters of the way through the ride, then you’ve got the perfect opportunity to refuel
and you’ve also got a good motivator to aim for and
it’s not too far to get home. – Yeah and it is easy to
forget to drink and eat, but it’s really something you
want to get in the habit of doing because, especially
if you start racing or whatever, it will come more naturally. I mean, you’re a natural
eater and drink, aren’t you? – I’m good at eating and drinking. – I’m terrible
(laughing hesitantly) – It’s now time for the quick fire round! – Yes, and to do this
we’re going to try and beat the world’s team pursuit record held by Australia team in the
commonwealth games in 2018. And the time was 3:49.
– 3:49.8. – So, this is gonna keep us honest. Are you ready Chris?
– I think so. – 3, 2, 1, go! Right, best thing to do is write in to us on Facebook and we’ll get a code sent straight to you over direct message. Alright, I would 100% just get into a club that’s local to you. Best is kind of getting
close, you want a close club. And then yeah, you go out
with the club on the weekends and if you’ve got a
VeloDome or if you’ve got a cycle park, get there because they always do classes or club rides. – Yep. Try loads of different
disciplines and teach yourself good technique.
– Cross. Mountain Bike. – It’s all about getting
comfortable on your bike. – Right, VO2 efforts. So, just going out for a shorter ride but
really putting in a minute to three minutes, really hot effort so around 100% of your FTP so really max out sprint efforts and
stuff, don’t you reckon? – Nice, yeah that’s a
perfect answer, definitely. – Right, we’ve done a
video on this, Hank and I, and we’re going to drop
that link in the comments or in the info box underneath the screen. It is definitely achievable
with a little thought. – I’ve done some training
on field actually, so…
– I think it’s the way to go. – It is done and it can
be really enjoyable, too. Right, so next question
is from Nicholas Smith: – So with that short
period of time you’re gonna focus on some intervals on the Turbo. This will increase your
aerobic capacity still even though it’s not actually
improving your endurance, but it will make it easier
to get out on the road. The key to that is to string
as many of those sessions back to back as possible
because this will help… – In building your endurance
– Yeah, exactly. – And then you will smash your
century, what do you reckon? – Yeah, when the weather’s better, it will make it easier, won’t it? – Yes it will! – Which I looked up, was an hour and 15. – Ouch that’s a long climb. – Right, yes, twenty
minute but this is an FTP session and we’ll put it on screen now. It’s really good for climbing. It’s got some 20 minute intervals in it and those intervals really string you out and really work well for a long climb. – Did those a lot, didn’t we? – Yes, we did. Yes, we did. – 25 seconds. – Well, I would slowly ramp it up. – Yes, so start off fairly
easy at the beginning and then slowly ramp up
so then you can get the most out of yourself so try and finish the effort empty.
– Pacing. – Right, Chris, I’m going
to have to stop you. The Australian team have
just won the record. – I don’t care. We’re on the final lap now and we started the question;
we’re going to finish it. – We’ll do it, what about that? Well, Thymen, the answer
is a good 12 to 16 weeks minimum building your
fitness to get into form and once you’re there,
assuming you followed a good program, around 6 to 8 weeks. – Yeah, so keeping good, peak mental and physical condition is a
sign of good form as well. – Yep, and fitness plus
freshness is also form. We did a little ask around the office and that’s what everyone’s come back with. – Yeah so I hope those
questions and I hope you enjoyed the quick fire round, and hopefully we’ll beat the
record time in next week’s show, so make sure you
tune into that on Friday. – Let’s choose a 10k record. – Yeah, that would be easier.
– Give us a bit of extra time. – We could take a few takes as well. Don’t forget to get your questions in with the hashtag #AskGCNTraining
to be with a chance at winning that free three
month subscription to Zwift. – Yes, and for any
other questions, use the hashtag #TorqueBack and don’t forget to put them in the comments section below. And if you did like this video,
then give us a thumbs up. – And we’ll see you next week.

80 comments on “Cycling Endurance Training Special | Ask GCN Anything

  1. #torqueback I am still riding without a power meter or indoor trainer. I struggle finding more hours on the saddle with work and family life balance. Any specific way I can still improve while riding with HR and on feel?

  2. #askGCNTraining I'm exhilarated and daunted to have won a place on the TCR this year and serious training starts now! – I've done lots of multiday tours of back to back 100 milers but never trained for 300KM plus a day for 15 days! Any ideas on training and nutrition most welcome? thanks love the show!

  3. #torqueback I've just started road cycling for the first time and realised there are a lot of high gears and find myself running out of low gears on the climbs. How do I keep my pace and momentum when reaching those climbs?

  4. Regarding fasted training, the research suggests that if you are doing any sort of hard intervals the workout will be higher quality if you have carbs in your system. That being said there are benefits to training fasted on certain days and there is a bit of research on the sleep low theory which basically requires that you do a high intensity session late in the day and then don't completely refuel and then train fasted the next day. Shockingly this training method seems very promising according to the science. I did a whole video on the available research.

  5. All this structure for training is exhausting. It is ruining my pure pleasure of riding bikes and making me look at riding as a pain in the ass chore that I don't want to do.

  6. #torqueback So I'm 14 and I have a mountain bike (large wheels, medium frame and a sigma bike computer). What road bike (including things like drop down bars and skinny wheels) should I look at buying. (I started getting into road cycling a few months ago). Should I also look at getting a good bike computer

  7. #torqueback Hi GCN ! Let's say that one had 2-3 consecutive intense days and the next day is a rest (or active recovery) one but (s)he feels ok… What should be done ? Follow the plan or the feeling and push one more day ? (and maybe taking that recovery time afterwards)

  8. #Torqueback – I know GCN presenters don't necessarily look fondly on triathletes, but it cannot be denied that they have mentioned running as a way to take a break and eventually fall back in love with cycling more than once, so I was wondering if there will ever be a presenter challenge that involves either a duathalon or triathlon event?

  9. Hi, I was out training on Christmas eve when I was hit by a car with the right hand side of my body taking most of the impact. Luckily I broke no bones but suffered deep tissue bruising/damage, is there any tips or training advice you could give to get back to fitness after an event like this and focused strength sessions, Thanks!. #ASKGCNTRAINING

  10. #AskGCNtraining I currently have my TT bike on my indoor trainer as I don't have a thru axle adaptor for my road bike. My question is, am I getting the same training effect on my TT as I would if I had my road bike on the trainer? I'm not sure if I am using and strengthening different muscles than I would if I was on the road bike. It'll be the difference between concentrating on TT's or endurance rides this year.

  11. Question; How do you manage 4 to 6 hours on a bike ?, after 2 hours, my bum is sore, my arms, neck and back are tired ……

  12. #askGCNTraining I just started Zwift's 10-12 week FTP builder program and I'm also doing the Tour de Zwift. Will this additional riding mess with my FTP building work? Thanks love your show. 🙂

  13. You don't have to shorten your workouts just because you have classes. when I was in university I would record my lectures and play them back through my headphones while I worked out helped me take my mind off the suck

  14. #askGCNTraining I’m a keen cyclist that hasn’t been able to get out a lot over winter. I spend a lot of time at the gym in winter in which there are bike machines. They are different to the Wahoo trainers so would I use a different workout or the same?

  15. #torqueback
    Hi GCN I love your videos and has inspired me to try dirty kanza what bike would you recommend I also would like to do touring on the same bike. I have around £800ish to spend what would you recommend!!

  16. #askgcntraining I’m a lightweight rider with a good w/kg but have an awful time just to get round crits. How can I improve my ability in sprint/crits without putting on to much muscle that would worsen my climbing ?

  17. #askgcntraining so basically i am a beginner and my thigh muscles pain a lot and when i ride fast my knees pain so what tips would you give and so that i can ride fast and for miles without any problem and ride comfortably and i want to ride like a pro so that my body is fit .

  18. Great episode guys, and very timely. I found the information very helpful as I map out a training plan for the new year. (Yeah I'm a few weeks behind. Don't judge.) Cheers!

  19. Love the show! Whenever I am in the saddle and putting out very high power (with a high cadence) I have pain at the hip and leg joint. I think it's kind of a cramp but cannot define it exactly. Needed some help. #askgcntraining

  20. #torqueback #askGCNTraining Which is better for building ftp, Z2/Z3 high volume 4hour rides 6 days week or Z4/Z5 low volume 1-2hour rides 3 days a week?

  21. Hey guys, come on, to do some cycling during the week, I have to get up at 3.45 (no joke). 5.20 sounds like holidays to me!

  22. #askGCNTRAINING , are there any training programs available specifically for older riders ( over 60 ) as much of your brilliant ideas are well beyond us older folk ?

  23. #AskGCNTraining What would be the best way to incorporate more miles into my routine using a Zwift? Currently I commute 10.8 miles per day, 5 days per week. Any training plan suggestions would be greatly appreciated. Just trying to get fitter and faster. Thank you! -Scott

  24. Thanks for the suggestions boys (8:00min)! I do tend to just ride on longer rides and neglect nutrition. I’ll definitely think more about my nutrition on my next 2hr long ride. Thanks for the tip. #keepupthegoodwork

  25. #askGCNtraining I'm using zwift already with a stages power meter and a cycleOps hammer 2 smart trainer. Should I use the left crank arm power meter or the Hammer2 as my power meter?

  26. #askGCNtraining

    Hey, I'm a recently returned cyclist. Right now I try to try for at least 5 hours a week (not including runs or another exercise). I want to train for a double century (first) and wondering when I should start ramping up the mileage and hours (July timeframe for ride). My five hours is varied between types of effort (hard, intervals, free ride).

  27. #ASKGCNTraining Rest days/Recovery Spin, I spin my legs for 45 mins on rest days, I spin up to between 85 to 95 rpm. I understand the need, and anything up to an hour seems to be the guide. When I hear you guys talk about rest days, you use the words like feet up, lol. Is a recovery day inclusive of a recovery spin up, also any tips on recovery drills. Or is anything in power zone 1 good enough?

  28. #torqueback if I can only do one mountain within 4 hours of Geneva, Switzerland in August, it has to be alp d’huez right? Is that the top bucket list experience or should I consider another like col delle finestre?

  29. #askGCNTraining If I'm doing a one day long distance race (say 6-7hrs), to prepare for it do I have to actually train for 6-7hrs? Or can I prepare for that length of ride with 1-4hr rides?

  30. I get a bit lost when Chris is speaking, I tend to focus on his hand movements.

    Just having some fun with you. Love the show!!

  31. #torqueback I’m 14 .. how do I know where I stack up for my age group in cycling , I have an ftp of 125 watts and weight 135 lbs

  32. #AskGCNtraining I’m really in the poop for cycling on my bike only cycling 2 hours on the weekend, I’m 14 and need to keep my legs good for the spring-fall time . Any good Zwift training sessions? (I use IOS)

  33. #AskGCNTraining What do you recommend for training when the primary goal is weight loss (not for a race or specific event)? Do you recommend more interval sessions, a mix of short and long, more emphasis on weight training? I am presently working with a registered dietician for my nutrition but am looking for sound advice on training which is outside their scope of practice. Thanks!

  34. Hey Guys; I am planning to tour tibet with a group of, shall we say, type A friends in May 2020. Do you have recommendations for conditioning for high altitude riding when living at low altitude?

  35. If you’d take an average pro cyclist, let’s say lantern rogue Lawson Craddock, and made him race an average amateur cyclist, how far back in time would he need to go regarding equipment and gear to loose a duel of lets say 10 k? #torqueback

  36. #askGCNtraining I am an ex heavy smoker of 20 years and have been off the ciggaretts for 8 years now but the damage is done as i have been diagnosed with COPD last year. I also started racing last year and managed a 6th place in my local clubs league, so hopefully there is a glint of hope for me yet. Do you have any training advice for us older people who have made some past poor life choices?

  37. #AskGCNTraining I would like to improve my FTP from 224 to 270 so that I can move from group D to group C rides on Zwift (I weigh 90 kilos): 2.5 W/kg to 3.0 W/kg. What training program on Zwift would you recommend?

  38. #torqueback #AskGCNTraining I'm training for a 100 mile ride due in may. I'm using GSN's indoor training videos as part of my routine (for focused training) and going out for a long ride at the end of the week, which I aim to up the mileage on every week. I'm using Monday and Wednesday as rest and Saturday optional gentle training . How many days a week could I use the indoor trainer before my long ride at the weekend? Do I need to have days off in between? I mix the videos up to include HIIT, Sweet Spot, Power and Strength etc am I right to mix so much up in one week? Many thanks in advance, Rich

  39. #torqueback on a ride a while ago, I saw a guy riding at full speed whip it out and pee off into the ditch by the side of the road without stopping and/or crashing. Can you guys do this and is it something common?

  40. #askGCNtraining Hello 🙂 I’m a kiwi living and studying in the south east of America. Talking a 60min crit, what is the best mental prep you guys can give in regards to not letting an attack or crash (anything negative) ect affect you?

    Thanks in advance 🙂

  41. How do i prevent my bike from corroding?I'm using a 2019 specialized allez sprint so i would really appreciate some advice

  42. Hi grate show. It may be a stupid question. But us it ok to use wet lube inside rear hub or do it wash awey to easy?

  43. Hey guys, thanks for your advice as ever.
    I just moved to Vietnam where it's hot and traffic is (really really) mental. I've spoken to local guys who meet up at 4:20am – eyes are watering! I'll work around mid-day to 9pm, so it's feasible, i guess.. but how can i motivate myself to get out of bed?! I do have a turbo trainer, so thinking I might have to do more hours on that than on the road!? How about split intervals – an hour outdoors, an hour inside, each day?
    #askgcn #torqueback #AskGCNtraining

  44. #AskGCNTraining
    Hi guys, love the channel. I have spent a couple of months getting into the gym and building my upper body strength! I have out on some weight, and am up to 89kg at 6ft3. But all of this has meant I have had much of November and December off the bike.
    I have signed up for the Dartmoor classic later in the year (grande route 100 miles with 10000ft of climbing), and am targeting a gold medal (just over 7hours). At the moment I am gyming 4 times a week (two leg days), a club ride Saturday morning, and then a solo ride on Sunday.
    I am planning to drop down to 3 gym days (1leg day) and then add in a midweek cycle after-work in about a month's time.
    My current plan to prepare for 100miles is to up my Sunday rides by about 5 miles per week until I am up to riding the 100, trying to keep a good pace each week. I'm currently happy riding 35miles at pace on Sunday, after a tiring work week with gym and group ride Saturday.
    Do you think my plan of gradually increasing my Sunday ride will be enough to get me to where I want to be?
    As it gets closer to June, I plan to try and loose a little weight to make life easier.
    I have ridden a 100 before, the Nello in Exeter, with 6hours moving time, and just over 7 hours total but this had much less climbing. Thank you for any ideas and tips. I hope making a plan early will mean I can plan well and have time to implement.
    Noah

  45. #AskGCNTraining Hello GCN. I'm new to Zwift and I have been "obsessively" comparing my heart rate to other riders. I'm often riding in Zone 5 in order to keep up with the group, which is usually in Zone 3. Is there any special training I can do to train my heart rate to slow down in the middle of a ride?

  46. #AskGCNtraining, Hi Guys when is the correct/best time to start taking gels on a ride? I am 50+ in to my 4th year back on a bike i do the trainer during the week and do the club ride Saturday around 60-100 miles depending on the time of year. The last two times I have veen out I have hit a wall, the first time started taking gels about 40 minutes in had two or 3 before the cafe stop and then struggled home (it wasn't pie and chips) the next time took one and some cake bars but struggled to make the cafe stop at 50 miles on both occasions I drunk well, help please.

  47. #AskGCNTraining I've been looking to make shifting more precise on my madone 9 with r8000. Lots of pros are seen using Direct mount RD hangers. What are these and is my groupset compatible with this mount/what should I be looking for?

  48. #askgcntraining Is the FTP I achieve during zwift races viable as a number to train with or do I need to do a specific FTP test?

  49. #AskGCNTraining #torqueback. I’m currently in the third week of the Zwift 12 week FTP Builder program. I want to combine this with riding outdoors as time and weather allow. What’s the best way? Just do additional rides as free rides apart from the scheduled workouts, or is there a way to upload Zwift workouts to my head unit to follow out on the road?

  50. #TorquebackHi #AskGCNTraining GCN, I am getting serious with training and going out on my road bike and love the channel. My question is how do you choose the right saddle for you? I feel god on my saddle outside, but when training inside, I get sore really fast. Thanks for your help!

  51. #askgcntraining Hi ladds, I've been progressing my turbo training in my threshold session by increasing the time of my effort to 20mins with 10min rest times 3 at the same speed and heart rate, and my V2 max session again in time up to 3 times 4 mins with 7 min rest. To continue my progression should I add, 1 more speed to my efforts, 2 longer efforts of the same speed, 3 more sets or shorter rests. I always try to add some progression to all of my training.

  52. #AskGCNTraining If you know your FTP, you know that is the most you can do for 1 hour. Based on that, how do you know how much you can do for 2 hours, or 3 hours or more?

  53. #TorqueBack #AskGCNTraining I am a recreational cyclist and a friend of my got me into a challenge (or hopefully a fun active holiday). Late April we are going to do a 7 day 'Tour des Alpes' with each day between 100 and 150km including the necessary climbing. I try to cycle 2-3 times a week, a mix between Zwift and outside training on any of my bikes being a cross-hybride, a low racer recumbent bike and my road bike (although I prefer the other two allowing different routes and terrains). I did just over 4200 km in 2018. Next to that I cycle I also try to row outside every weekend for 70-90min. When I cycle on the trainer I usually go for approx 75 minutes and get my HR to 85-90%. Outdoors I usually do 90-120min at a much lower HR. I am living in the Netherlands, so no mountains to practise climbing.

    How do I get ready for this tour, what is an achievable training plan given the limited amount of time I have? No need to win anything, just to comfortably finish this week and having fun. And what to do with the trainer difficulty in Zwift to make the climbing experience as similar as possible as IRL? My FTP is approx 235W and quite steady for a while.

  54. #AskGCNTraining
    Thanks for all in insights. I am doing indoor rides on zwift 3-4 times a week. My preferred ride time is first thing when I wake up. But, I’m worried I’m not getting the full benefit from my training when nearly all my rides are fasted. Should I change it up?

  55. #torquebank #askgcnanything Having spent the winter racing cyclocross, 40-60min races can you recommend the best sessions to get fit for road races which are 2-3hrs in length. I always struggle to stay in the peloton in road races when it’s flat and fast.

  56. #askgcntraining in the winter months I’ve steadily been losing weight (5 kg) on a low-carb diet. I’ve recently started my base training phase and I’m wondering weather weight loss will be hurting my hard-earned gains. I’m looking to burn off about 4 more kg. Can I combine a carbohydrate-deleted state with building up my FTP, for example?

  57. #AskGCNTraining I have developed URTI, meaning "upper respiratory tract infection" and now I suppose I need to reduce training while I overcome this. Meanwhile I read in an article (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2803113/) that if you have high frequency of training (more than 4 days a week) you have zero difference in URTI mortality from the sedentary referent group! My question to you, what is "referent" no just kidding, thanks GCN.

  58. #AskGCNTraining #torqueback Hello GCN! I am currently training to complete my first century as well as attending the www.RoadAmerica12.com event in August. I believe I have good muscular endurance, however due to my weight and muscular build (271lbs/123kg) I find that when I near the 2 hour mark, my saddle becomes unbelievably uncomfortable. Other than changing the saddle are there any recommendations to help me break past this barrier. Do they make cycling shorts with denser chamois padding? Ultimately I do know that it will get better once I lose weight.

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