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How Can I Stop Cramp? | Ask GCN Anything

How Can I Stop Cramp? | Ask GCN Anything

– Happy New Year and
welcome back to another Ask GCN Anything. – This week we have questions
on cramping, how to travel with hydraulic disc
brakes and bike insurance. – Yup, don’t forget the
hashtags are still the same as they were last year,
#torquebag for all your cycling related questions
and to have the chance of winning a free three month subscription to Zwift, #askgcntraining. – Right, let’s get in to it shall we? – Let’s go. – First question from
Marcus Haughton, I am a keen KOM hunter and love a good
tailwind to give me a hand but I often think that a
tailwind not only makes me ride faster but I can also put more power. It seems when I have a strange headwind, I can get the same power numbers. Is this just due to
motivation or is there some reason behind it? What do we reckon? – Well you know what, Marcus? You are definitely not
alone in this, to the point that Emma and I actually
did a little bit of research going into the
reasons why you feel faster and more powerful
on the flat or with a tailwind, so the short answer is there’s plenty of science behind
this, but in fact, bio-mechanical pedalling and
momentum play quite a crucial part in understanding
why this is happening, so check out our video if you haven’t done so already and enjoy going
fast on the flat, I would. – Yeah. – So even us pedalling at
the same cadence, how do you pedal on a climb that is
how you pedal on the flat is completely different. Your muscular movement patterns
are the main difference. – Yeah and physiologically
what that means is that you need lots of fast
rich muscle fibres to fire your muscles fast enough
to put over high power on the flat. – Next up is Daniel S. with
hey guys, it’s me again I took your advice,
bought a new road bike. Although the carbon is
currently being laid and baked, I would like to insure my
investment when it arrives. Are there any bike specific
insurance companies or policies available? I didn’t have any luck with
my car insurance company. – Yes there are is the quick answer. There are plenty of like
bike specific companies that will really help you
insure your bike and your kit, so yeah, a quick Google
search will sort all that. – Yeah it’ll come up pretty
high up on the search as well. – Yeah, so have a look and
let us know who you chose in the comments section below. – Next up Samuel Mundula. – I have no races or events
planned for next year. I want to get into racing,
but it appears there is none in my immediate
area and it’s difficult for me to travel far. How do I plan my training or
goals for the next year when I have no specific
event or date to target? I know what type of training
I want to do, but with no specific date to peak,
it’s hard for me to formulate a training plan to address those goals. – Well Samuel, a few of us
have been in this place in the past, yeah. When your goals are either
so far ahead of you or you just haven’t yet decided
on them, then it’s really difficult to motivate
yourself to train and maintain that fitness, so how about
setting yourself a big challenge in the coming months? So, maybe a big 100 mile
ride or 200 mile ride if you’re used to riding
100 miles or whatever and then build a training programme
that builds towards that, so something that increases
your fitness over a period of time that’s achievable,
realistic, but still a little bit of a stretch,
so it’s a challenge to you. – Yeah, I think that’s a
good idea of setting like 100 mile challenge is always good
cause you can do it right from out your door. You don’t have to book in
to any event or anything like that, it’s really like
up to you and use that kind of three months to build up
to that and then when you’ve actually used those three
months or four months or however long, hopefully you
will have found a bigger challenge or something or
an event to book in to that you can then train for that. – Little goals along the
way is also really good, so maybe you’ve got a
favourite road that you want to beat your person best
on, something like that. – Yeah, and do your training
that you enjoy doing. That’s the main thing. You know, go out and enjoy
it, enjoy being on your bike. And the winner of this
week’s Zwift question is – Stian Jakobsen – Well done to ya, Stian,
so you’ve got three months free subscription on Zwift
coming right your way. Nice way to start a new year. – Definitely. – Yeah, so you came in
with this question which we thought was pretty good. In the sprint in the end of
a long race, the power you can sustain is always lower
than in the beginning of a race. Do you have any specific
training sessions on Zwift maybe to increase the
power output at the end? I mean you do because you
spent your whole career trying to get to the end and
having a sprint for the end. I kind of, just kind
of yeah, got you there. – You did the important, you got me there. Anyway, so yeah, there’s
definitely some really good workouts that you can do. It’s gonna take a few weeks
of doing these workouts and you’ll really notice
the benefits afterwards. And it actually happens
quite quickly when you look back and you really notice
the benefit when you do your first race. So, what you want to do is
simulate a race effectively, that sort of interval and
you would do that for riding for five minutes at 105%
to 115% of your threshold, so just uncomfortable and
then you wanna do a full 20 second sprint off the
back of that and it is, it feels awful the first
few times you do it because you feel like you’ve got
no coordination and you’re flailing around and you’re
not producing anywhere near the power you want to
produce, but bear with it and over a period of a few
weeks, you’ll notice the benefits and the improvements. So, four of those reps
on any one ride and you want to do that maybe once or
twice a week for three weeks and then after that, you’ll
feel a lot more together and coordinated on the bike. But remember, when it comes
to sprinting in a bike race, it’s all about your positioning really. You know, if the race is
hard, you’re always gonna produce lower power; that
is just life, but yeah. – But stick with it. Everyone’s in the same boat, I guess. – Yeah, exactly and it’s
the person that copes with those efforts throughout
the race that does the best. – Exactly. It sounds like you’ve done a
lot of those training sessions. – Yeah they were not my favourite. – Yeah, so let us know how
you get on in the comments section below and hopefully
you’ll pull out some race winning results going in to 2019. – Next up is Zebeddy. After training sessions, even
ones lasting just an hour, I find I have a real
propensity to cramp in both hamstrings, even sometimes
when I’m just sitting still. This lasts pretty much
the whole day and I don’t feel under hydrated. My flexibility isn’t too bad. Do you have any tips on how
I can prevent this ’cause it’s really putting me off cycling. – Well we don’t want you
to be put off cycling, so well this our first priority
isn’t it, Chris, to get you sorted and well the
best thing to do is look at all the different things
and all the different areas of why a cramp occurs. So for example, hydration is key. Stretching is also pretty
key and how you sit on your bike and your body position is also key. – And even the condition
of your muscle group, so you shouldn’t ever get
localised pain when cycling, certainly not a cramp in
both hamstrings, so that indicates that your position
is maybe a little bit off. So that’s why we got this
video playing behind us. – Yeah so, look at that
video and you know change those little positions,
so maybe your hoods or your saddle height and that
should make you feel a bit more comfortable on the
bike and make sure you check in some stretches at the end
of your sessions and that will really help as well. So we hope that helps and
make sure you put it in the comments section below if
it makes you feel better, or if it makes you feel worse. Hopefully not the latter. So if we start with
rotating our hoods forwards, that essentially gives you
a longer reach and increases the drop between your saddle
height and your hoods, making yourself more
aerodynamic and well, low on the front end. Right, it’s time for the quick fire round. Are you ready, Chris, for a fast 2019? We got to start off fast ’cause – I have no idea. – Then hopefully the rest
of the year will be faster. – Alright, sweet. – Right, first question from
Shannon Ayres, do you have any tips on making riding
the drops more comfortable? I find my pelvis somewhat
rotates when I ride in the drops which means I’m not longer
putting more weight on my sit bones. – Well, if you are suffering
discomfort, then it could be your bars are just simply
that little bit too low, so you wanna maybe adjust
that and bring them up a little bit to start with
and then some stretching and a little bit of core
work will help you as well. – Yeah. – And then finally,
practise makes perfect. So, just get used to riding in the drops. The more time you spend in that position, assuming it’s comfortable. – Yeah we did that actually
before actually the winter, before I went into the big
races in late February, I spent a lot of time
actually, like an hour or two at a time just in the
drops to get used to that position and get used to
pedalling in that position because otherwise if you
spend the whole winter pedalling on the tops, then
you’re not really gonna be used to that racing position. – See, like I adhere to the
rules of the quick fire round. Next up is a question from obsvr. – I’ve recently moved to
semi-compact chainset from compact, although I enjoy
flats and rolling terrains more with the 52, I do find
it’s hard to sustain good cadence on long climbs with a 36. Any training advice on how
I can adapt and be better? – Well I’d recommend
first off to try and get a cassette on the back
with a slightly wider spoke maybe, so if you’ve got a
28 on there, then maybe a 30 or a 32, but aside from
that, the long route to getting faster on climbs is just
training, getting fitter, getting lighter, getting faster. – And your cadence will
come up with you on the progression of getting fitter. You will like naturally
just start pedalling faster. Right, next question
from Just One More Hill. I love what you’ve done there. Hi everyone, I’m taking my
bike to Majorca in April. This will be my first time
flying with my bike and I have a couple of questions. My bike has hydraulic disc brakes. Is this a problem when flying? I am also running tubeless
and need to know is it okay just to let a little
bit of air out for the flight so that I don’t lose the sealant. Thanks for all your hard
work and Happy New Year. Happy New Year to you too. – What do you recommend? – Yeah, you’re gonna be absolutely fine. Pop a bleed block into
your callipers to keep the pads separated because if
they close up if a lever was pulled, it would be a pain. You’d have to find a
long screwdriver and then for your tubeless tyres, let
them down to 15 to 20 PSI like one to one and a
half bar and you’ll be absolutely fine there as
well because the bead will remain hooked into the rim. – Yeah, so no more raised
ceiling ’cause you don’t want to do anything like that. – Right, that can be a real pain. – Yeah, so good luck with
your travelling and enjoy your holiday to Majorca. Right, next question from Paul Harper. I am getting back into
bike after a few years off. I will be setting up an indoor trainer. I’ve watched quite a few of
your videos and have gained a lot of information. My question is, should I
worry about spending a lot of money on a power metre
straight away or should I just get on with the pain
train and smash out the miles? Thanks in advance. – I’d do the latter. Don’t worry about spending
money at all, just get on your bike, enjoy riding
your bike and get used to the sensations that
you’re feeling once you’re on that bike. – Yeah, or you know, buy
a cheaper version which is like a heart rate monitor
and start off with that ’cause at least you’ve got
numbers to put your training towards and once you’ve
kinda like gone out with these kind of like January
period where we have no money or a lot of us don’t,
then you can kinda save up for a power metre
’cause once you’ve got one, it really does help with
training, doesn’t it? – Yeah, they do make a big difference. – So, yes, save up. – Michael Richards, is it
acceptable to just ride lots of junk miles? I enjoy riding junk miles
and I don’t worry about FTP or anything like that. – Of course it is, big high-five to you. Just go out and enjoy it,
you know that’s what cycling is about, feeling the
freedom of you, your bike and the outdoors. – Famous quote by Eddie Merckx,
“ride as much or a little or as long or as short as
you feel, but just ride”. – Yeah, from the great, I like that. – Didn’t mean to hit you then. – No, it’s alright, man. I’ll let you off. Next question from Marcus Thornton. As I’ve upped my training
over the winter I’ve started to experience DOMS and
tightening in my tensor fasciae latae, the hip muscle. To me this isn’t an
obvious cycling muscle. Do you think I may be
doing something wrong or do you think I should be
doing something that’s different to improve or
strengthen this area? – You know what, it’s
completely normal to have issues with those muscle groups because, especially if you spend a
lot of time either travelling in a car or seated at
work, then those muscles will get tighter, so some
really good stretching will help ease those off
and foam rollering maybe. – Or yoga, just laying
down and banging yoga the whole time, they love it, don’t they? So yeah, maybe yoga once a day. – Rune De Mesmaeker. Hi GCN, I’m training for
Mont Ventoux in France – Oh, great climb. – but I live in the flat lands. Yeah. Would I be better of
doing a long ride or would I got for a two kilometre
steep climb like 10% to 14%? – I would do kind of one
hour or you can even do less, and just track in some
really hard efforts. – Yeah, so like one hour. – Or intervals. – An incredibly uncomfortable
pace in one to two gears higher than you
would normally use so your cadence is lower, which kind of replicates that continual load on
the pedals that you’ll have going up Mont Ventoux. – Or you can use like a three
hour ride, and then that middle hour can be that big
session where you’re just over-geared and you use it as
kind of a strength session. That’s it for another week. I think we did that quite
well, don’t you think? – It was alright. We’re getting better. – Yeah and if you wanna get
involved in next week’s show, then what do you have to do, Chris? – #torqueback down in the
comments and to be able to get the chance of wining that
free three month subscription to Zwift, use the hashtag #askgcntraining. – Yes and if you’re
hungry for another video, then why don’t you check
out that one down there of Emma doing her big challenge. – Yeah, it’s kind of on
the topic of that last question as well. – Yeah, it is, yeah. How much climbing can you do in one hour? Ouch.

8 comments on “How Can I Stop Cramp? | Ask GCN Anything

  1. #askgcnanything in 1 month is my first race and I want some tips where I will improve my behavior and my reactions to others cyclists in the start of the race and in continue

  2. #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)

  3. It seems that a lot of bike companies are making bold claims to having the worlds fastest bike, can you throw them in a wind tunnel under common environmental situations and find out what bike is actually deserving of this title #AskGCN #torqueback

  4. Can I do any useful training with only 20 minutes to/from work? I'm incredibly time-poor… (just poor in general really). #torqueback

  5. #askGCNTraining guys, I love your training videos but struggle to choose suitable ones for myself. I recently joined a club but can only go 26-27km/h on average. By spring I would like to be able to comfortably ride 30-32km/h to join them for more advanced rides. What trainings should I focus on? I train on gym bikes (they show cadence, watts, distance, heart rate, etc). thank you so much!

  6. "is it acceptable to ride the way I want?" I hope that question was meant to be a joke or that it was from some young person who will quickly learn that he doesn't need permission from others to ride the speed he wants (and that's not just about cycling).

  7. #torqueback #AskGCNTraining

    What's best training for a hundred miles ride three shorter rides on consecutive days or shorter ride with a rest day then a longer ride I have autism and have a pa support work who comes Monday through Wednesday I'm planning on doing some GCN training videos on the weekend with my rides during the week but wondering our normal shorter ride is about 18 miles but could manage around 25 miles on one of the days if doing three rides a longer ride might be 40ish miles

  8. #torqueback

    When you’ve redlined in the middle of a climb and your form and cadence have blown up. Is it better to grind it out or stop and reset?

    Thanks love your videos!

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