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How To Master Your Long Term Training Plan | Ask GCN Anything

How To Master Your Long Term Training Plan | Ask GCN Anything

– Welcome to Ask GCN, This week with an exciting new segment which you will see later on. First let’s crack on with
some questions from you guys. First question is from A P, #torqueback, which is an important hashtag to include when sending us questions. Question is, is everyone with an FTP
of six watts per kilo, able to race as a pro? Is that a number that all the pros have, from domestiques to GC contenders? Well, in a short answer, no. So FTP varies probably
quite a lot between pros and it depends what they’re good at. So for example, people who are good at very long climbs, probably
have quite a high FTP and some of the sprinters might, actually, have a relatively low FTP, although, still higher than
me or most other people. The other important thing to note is here, is that FTP is a very rough measure of what you’re good at on a bike and when it comes to racing, an FTP is important
for long steady efforts but all it does is measure
how much power you can put out for an hour divided by your weight. So it’s useful for
measuring efforts of an hour but not useful for
predicting how good you’ll be at sprinting, attacking,
short bursts of effort to get on a wheel or attack on a climb. All those things are much
more important in racing than how much steady power
you can put out for an hour. So I would say that the climbers
who are good at long climbs and the time trialists,
they’ll have a very high FTP. Some other pros, possibly not. And as I say, they’ll be a big variation. We have a very interesting video, which you can watch here, which
is Si with Louis Passfield, explaining why FTP isn’t
actually everything about cycling performance. Another thing to note about
pro racing is that of course, your tactics and how
clever you are at racing, is actually a lot more important
than your physical ability. Obviously at the top end physical ability and your physiology is extremely important but how good you are
at hiding in the bunch, how smart you are about when to us energy, that’s often I think, personally, more important than your physical ability. – Functional threshold power is, the theoretical maximum power that you could sustain for one hour. And it’s pretty much the gold standard of measuring someone’s ability on a bike. Except that all it really does is tell you how much power you can
sustain for one hour. And admittedly when you know your weight, you can work out your
power to weight ratio and therefore you can calculate how fast you can climb hills, of one hour. And if you know how much
aerodynamic drag you can create, you can also work out
how fast you can ride on the flat, for one hour. – The next question comes
in from Stuart who says, hi gang, I have a question
about rocking the bike when climbing out of the saddle. I’m by no means an experienced climber but I try to keep the bike
still when I stand up. Rocking seems like it would inefficient. Sprinters obviously rock the bike too, but in my sense they’re
mashing so it’s unavoidable. I know it looks pro but
what are the other reasons for doing it when climbing. Well Stuart, in my opinion, it is actually efficient to rock the bike. So think about it, when
you’re out of the saddle, you have to move your
body relative to the bike and if you’re keeping the bike still that means you’re rocking your body, which is actually less
efficient than rocking your bike because unless you are extremely light and your bike is extremely heavy, your bike is gonna be lighter than you in almost every situation unless, you got a lot of luggage
on it and you’re touring. And that means that it’s actually, more efficient to move the bike. This is something that my, very first, cycling coach told me years ago when I was learning to climb and he said, “Emma, you should move the
bike and keep your body still when you’re out of the saddle.” And that’s the way I’ve done it ever since and I personally, am a big believer and actually we have a video
about riding out of the saddle where I do go on about
this, so you can watch it by clicking right here. Right, now to what I
think is the key aspect of technique for riding out of the saddle. You should sway the bike
and not swing your body. That’s because even if you
don’t own an, amazingly, light super bike, your bike
will weigh less than you. I mean maybe not if you’re
touring with a lot of luggage but apart from that, your
bike will be lighter. It’s simply more
efficient to move the bike than your body weight. (gentle music) Right the next question is about nutrition and it comes in from Barb303 and they ask, nutrition question,
glucose and fructose combo. Does it really work as two energy channels for the double the power results? Is it backed up by science? If so, please give some practical examples on the sources of these, thanks. Well yes it is backed up by science. So fructose and glucose are absorbed on slightly different energy channels. Not being a nutritionist my terminology, might not be quite right, but basically, if you combine glucose and fructose in the gels or the sports
drink you’re using, you can actually absorb slightly more than with just glucose or just fructose. And hopefully avoid tummy upsets and that is definitely
backed up by science. And actually we have a video where we interviewed Asker Jeukendrup about race nutrition, event nutrition and you can watch it by
clicking here and he explains. – I think for me the
starting point is always, understanding the sport itself. What is it that determines
performance in that sport, so I think it’s almost
going back to basics, like what is it, in this particular sport that determines performance
and in cycling for example, that’s gonna be different in of course, in mountain stages than
it is in time trials and so it really depends but you have to go back to that basic. Once you have a good
understanding of that, I think the question to ask is, okay now with your training,
what are trying to achieve? What are your main goals? So that for me is the next step. – Well now it’s time for our new segment which is Ask GCN Training
in partnership with Zwift. Now in this segment we
choose one of your questions about training and try to answer
it in a little more depth. And the lucky questioner gets
three months free subscription to Zwift which is pretty awesome. So send in your questions
for this segment, using the #askgcntraining, in all the usual channels. Today’s question comes
in from Anders who asks, hi, I’m currently new
to training on a bike and at rock bottom on strava. Since I’m fairly untrained,
then of course I signed myself up to a race, 170 kilometers, next summer. That is a big race, anyway, he asks, how should I plan such a
long time ahead, 48 weeks? Given that there is a lot of
rain in the autumn and spring and slush together with ice
covering the roads in winter. Well, thanks from Anders. Well now that is a great question and I have to say that despite
all my years of training, I am not actually a qualified coach. So I talked to a coach at Zwift about this to make sure that I didn’t
give any misinformation and there’s quite a lot one could say, because basically Anders, you have asked for a year’s training plan
which is a big question. But firstly I would like
to say that it is fantastic to see you taking on such a big challenge. A 170 kilometer race is no small deal but it’s totally doable within 48 weeks as that’s almost a year’s training. So great to see, it would
be helpful I suppose, to know a little bit more about
the specifics of the race, you’ve taken on, so whether
it’s hilly, flat, windy, the weather conditions for example, but I’m sure you’re
smart enough to work out that you need for that specifically but we’ll come on to that later. So you mention that the
weather is pretty bad where you live at some times of the year, so that’s worth taking into account when planning your training. So let’s talk about the
actual training itself. It’s worth dividing into
five generic blocks. The first one being endurance, the second one being
unstructured intensity, the next block being structured intensity to work on your weaknesses, the next block to be
core specific training and the final block is
a taper and freshener. So to summarize what those
blocks should contain. The endurance block is the
first eight to 10 weeks and it’s about achieving
consistent volume. Now since you’re new to cycling basically, any consistent cycling you
do, will improve your fitness. So you want to aim for a
minimum of six hours a week but if you can up it to 10 or
12 consistently, that’s good. That should last eight to 10 weeks. The next period of
training, eight to 10 weeks, you want to try and
introduce some intensity and since it’ll be autumn
where you live then and the weather’s not gonna be so good, you could do this by doing
a swift race once a week. They’re great fun, they’re
definitely very intense and it will help you to work
out where your weaknesses are. So you find out from these
races whether you’re weaker or stronger on short
climbs, long climbs, flat and that’ll help you to plan
the next block of training which is 12 weeks where you should try to work on those weaknesses by using quite specific interval training, two to three times a week. And again Zwift has some amazing
interval training sessions that you could do, I know, I’ve used them and they’re really hard but really useful. The next ten to twelve weeks, you want to be including
some longer rides, at least once a week because
that 170 k is a long way. You also want to think
about training specifically for the course so thinking
about the weather conditions and the terrain and also
thinking about your nutrition so you wanna be practicing
eating what you want to eat in the race and seeing if
you get any tummy problems ’cause that’s one thing
that can really upset, a lot of people on race day. The last phase is just to taper, so you wanna stay healthy and well rested, still want to keep some intensity so once or twice a week an intense effort but make sure you’ve got plenty of days to recover between those efforts so you feel fresh and ready to go. Some other things to note which is that, obviously you need to include recovery, throughout the whole training year so you need recovery weeks
and you need recovery days because you don’t actually get
faster through the training that provides us stress on your body, and when you get stronger and fitter, is actually in the
recovery from that stress. So bear that in mind and also
think about your bike fit so if you’re new to cycling
and you’ve got a new bike, make sure you’re happy on it. If you start getting niggles
like pain in your knees, your back, your shoulders for example, think about making sure
that your bike fits you. You could even get a proper bike fit. Hope that’s helpful and good
luck in your event, basically. Right, now it’s time for
the quick fire round. C Mad asks, “if hills recruit different
muscles than the flats, will that mean I have a
slightly different FTP on hills vs the flats?” well, yes it could well do. Not because you recruit different muscles but because you recruit them differently. So I always found that I had
a higher sustainable power, uphill than on the flat
and I used to think that was just because
I was lazy on the flat but actually it’s because
you pedal differently. Same muscles, different way of using them. Basically you have much
higher inertial load on a climb because you don’t have as much kinetic energy,
you’re moving slower and there’s a component of gravity, acting against you so
you don’t keep rolling at a high speed which
means that you exert power around more of the pedal stroke. That means that on the
flat you have less time, doing the pedal stroke to exert power and it’s basically more of
a fast twitch muscle usage. I know that because I looked
it up for some research that the AIS, The Australian
Institute of Sport did. So yes it can be that
you have a different FTP on the climbs than on the flat and actually some people
have a better FTP, on the flat that on the climb. Just depends what kind of rider you are and you can train it obviously. Next question is from Tom Beyer who says, I want to buy new deeper section rims. I want 38 millimeters and 50
millimeters, front and rear. Is that too deep for my body weight? I weigh 57 kilos, will I get blown around? Thanks. Well it’s a very personal thing because it depends on
how confident you are on your bike but I reckon that’s fine. I’m about 50 kilos and
I’ve used to race on a bike with 35 at the front and 45 at the back so it’s not that different,
you weigh a little bit more, I think you’ll probably be okay. But maybe if you can borrow
some wheels to try it out first. Then Joost van der Hoogt asks, “what is the hardest
climb that you ever did? Greets from holland!” well, it wasn’t in
Holland that’s for sure. So that’s a quite personal question and I guess the question
is that hardest climb or hardest experience on a climb? Probably my hardest experience on a climb, would’ve been racing the
Giro Rosa back in the day, on the Stelvio when I didn’t win. Just because I gave it
everything and didn’t win, which is a bit annoying but in terms of actual
hardest climb itself, I think probably the Angliru, which is quite a new one
for me so there you go. Then we have a question
from Rasmus Wiman, who asks, I’m about to get or actually build myself, a much lighter bike,
going from a steel bike with racks and mudguards,
to everything carbon bike that will weigh about half as much. Should I stay with the same gearing or will that lost weight mean that I won’t need the
lowest gears anymore? Well, I think that depends on the ratio of your weight to your bike’s weight. So if you’re quite a heavy
chap then your bike’s weight, even though it is a lot lighter, won’t massively affect your total weight of you and the bike. If you’re pretty light then
it will make a big difference and you probably won’t
need your smallest gear but I never heard anyone complain that they had too small a
gear that they didn’t use so I would go on the safe side and probably keep the same gearing and if you find that you don’t need that that big sprocket at the back then you can always change the cassette. So this question is, “What are the pros and
cons of putting sealant into inner tubes for
added puncture resistance? Does it actually work?” well the answer is, yes and no. Does it work? So sometimes it works
and sometimes it doesn’t. It can be useful in
the times it does work. It adds in terms of penalty
about 50 grams per wheel and it’s in quite a bad place because that weight is
obviously distributed around the tire furthest
away from the hub. I used to race with sealant in my tubs to add extra puncture resistance and I think it worked quite often. You could tell when it had worked because there’d be little
splodges of sealant where there’d been nicks in the tire where the sealant had
clearly closed the gap. However, one time it really didn’t work, I got a puncture at the
worst point in the race, actually I got a double
puncture when I hit a pothole and I spent the whole race chasing back on and never made the front group again. So it doesn’t always work,
sometimes it does, try it. Right the next question comes in from, Simchi Rubenstein who asks, “Are there any good tips you could give for a turbo trainer beginner? How long should intervals be? What are the different types
of training you can do?” Well, they’re almost infinite Simchi. There are loads and loads
of different sessions and in fact we have loads
of good training sessions as GCN videos that you could watch. But I think the way you should start is how to start out with training generally. And we have a great new video
from Chris here which is, it’s his first video in this
series of Get Fit Quick, where he starts with a real basics of setting up your training. So why not watch that? (intense music) Now before you even get
started with training. – Is it?
– Yeah, too early mate. You need to think about setting
yourself some clear goals. So write them down and
remind yourself daily of what you’re aiming towards. – People who set goals
are proven more likely to achieve their objectives. You should set goals that adhere to the following principles. They should be specific,
measurable, attainable, relevant and time bound. – Smart goals, nice.
– Yeah. – Thanks for all your fantastic questions. You can send more in to
us with the #torqueback, or of course for the training
specific Zwift questions, you can send them in
with a #askgcntraining. Give us a thumbs up and you might like to check out this video
that came out last weekend, which is me training on a buffalo bike so to find out why, click down here.

88 comments on “How To Master Your Long Term Training Plan | Ask GCN Anything

  1. Has the Tour inspired you to get training? Send us in your questions with the #askGCNtraining 👇

  2. I got a question about tires in CX. Which tire is The best tire Tubelar, clinchers or tubeless and why? Thanks if you answer The question. #Torqueback

  3. #askgcn #askgcnanything #askgcntraining When training for long climbs can you do your training on an indoor trainer if u have no suitable climbs in your area. (out of the saddle efforts) does the gradient have an effect on training

  4. #askGCNtraining Im not a trainer by any means but i have foolishly decided to help 2 people on the cycling section of a triathlon next summer. What do i do?!? Both of them aren’t very confident cyclists so i have a fresh canvas to deal with here.

  5. #askGCNtraining when going flat out in a sprint, I never seem to get to the properly "lung-busting, feels like everything is on fire" feeling that other people talk about. Instead it's more like my legs just stop responding as I slowly fade, (I still feel exhausted mind you). Is this normal? Does this mean I have some sort of mental block that's holding me back? And if at all possible, how can I unlock a bit more performance?

  6. #askgcntraining what sort of training programme could you recommend for someone that cycles for fun but does a bit of everything i.e. road races, crits, and TTs.

  7. #torqueback if somebody with an ftp of 400 watts puts out 300 watts does it feel the same as me putting out 300 watts at an ftp of 310 watts. Do they feel the same amount of discomfort as me only they can hold it longer or does it feel easier to them than it does to me to put out 300 watts. #askGCNtraining

  8. #Torqueback hi, i'm 22 and recently quit professional skiing, because of the training that i was doing my leg are quite big and bulky. Is this a handicap in long rides with many climbs? (what i usually do); and if yes shoud i cut calories and protein to reduce the muscle mass or i'll get there by just riding and time? Cheers #askGCNanything

  9. It always seemed to me that the penalty for sealant was more than just it's weight. Since it's a liquid it will slow you down more than solid weight. It's like spinning a raw egg compared to a hard boiled egg.

  10. As you say Emma, FTP is a rough measure. My advice: if you want test your metal, join your local cycling club and see if you can beat the alpha males and females.

  11. #Torqueback
    I'm new to cycling and I'm typing this to ask if you would be willing to make a video about kits for beginners. A lot of your videos go into depth about kits for seasons or pro's or how to wash them but I'm looking for general details to help me make an informed decision as a beginner. The tiers, their benefits, what to look for when in the market and what to avoid.

  12. also important to the bike swaying thing is the bike and pedal gets positioned under your whole body weight. the bike is swayed in a synchronized way with your cadence to maximize the force through the pedals. swaying out of sync or even opposite your cadence would be less efficient.

  13. Sigh. FTP is not hour power. At least if you go by what makes most sense (maximal power you can generate aerobically in a quasi steady state) and who coined it anyway.

    Hour power is often a decent proxy, but lots of amateurs can't hold FTP for 60'.

  14. What are the optimal composition of training, between strength, wo2 max, endurance and flexibility, when you are + 55 years and can spend between 5 and 7 hours a week? I know that you will have to have some info on the person in question, but i have no actual data about ftp and the likes. (/ I do not know of a measure of flexibility). I´am an ordinary guy of 184 cm 82 kg with an outdoors job and 4-5 hours of weekly training, 2 of which is indoor hiit sessions, 10-15 min of stretching pr. day, once in a while in the weight room and 2 or more rides of 1-2 hours. Thanks in advance #AskGCNtraining #Torqueback

  15. how do I stay on top of my training when I am often away for business (and can't bring my bicycle with me) #torqueback #askgcntraining

  16. #askgcntraining is a smart trainer worth the money? I do 90% of my training indoors on my trainer with a separate power meter. Would the computer controlled resistance, and erg mode be worth the upgrade?

  17. #Torqueback I'm pretty big guy (2m tall, 105kilos). I love my road bike, but I'm looking for a better wheel set to handle my weight better. Adding some stiffness is #1, how many spokes is enough? Alloy or carbon? Should I look for gravel wheels that fit my frame? Endurance type of cycling. Thanks!

  18. #torqueback Back in 2017, GCN did a Deliveroo challenge. All questions about the company's behaviour towards riders was shrugged of with a comment copypasted many times. So after a bit of time, what is your opinion on the delivery services? Would you honestly recommend anyone to join?

  19. I'm training every day on my power trainer and lost 2 stones at age 68 do you think I can get fit to go out on a decent ride

  20. #torqueback If I'm looking for a mid-range mechanical groupset, should I go for Campagnolo's Chorus or the Shimano/SRAM equivalent? Also are the brakes on Emma's blue Trek Cane Creek EE Brakes?

  21. #torqueback #askGCNanything Why is the UCI bike weight limit not dependent on the weight of the rider? Seems the rule favours bigger riders with a better muscle weight to total weight ratio.

  22. #askGCNanything I am curious to what your views are on the difference between using a premixed post workout drink over going to your body building shop and buying protein glutamine BCAA desperately. There is a lot of different kinds when you go these stores brands aside. Also do Pro cyclist ever use creatine or agmatine sulfate. I realize the goals are different( cardio vs bulk muscle mass). Creatine increases athletic performance and there would it not help when trying to increase your cycling ability. Thanks guys keep up the great shows. Happy riding

  23. Let's cut the nonsense all these numbers are based on super light bikes. Bring up the bike weight to let's say an easy 10kg and all these numbers collapse due to the riders not having any training on the Weight/ Gearing on a 10 kg bike. If any pro tells me that 10 kg is heavy they need to give up cycling as they are an embarrassment . Carbon titanium bamboo it is all weight relevant because your legs have to move the bike weight and your carcass , making sure to add 5 lbs of Salbutamol for those long Asthmatic Inducing rides .

  24. Very informative issue, sad that is attracted less viewers than "show-graphical" videos.

    11:06 I believe that on a climb you are mostly likely to hold the up-right body position as opposed to the crooked aero tackle, which increases your lung capacity (may be not at such extend as sunbutamol for Team Sky rider, but still..) and aids to FTP boost.

  25. #AskGCNtraining How do I keep perfect hair under the helmet? Please share the the secret: 15:40.

  26. Slightly rocking or swaying the bike is not the cause, but the effect of smoothly and efficiently shifting weight between pedals.

    Deliberately throwing the bike around is awkward, unstable, inefficient, and just looks damn goofy.

    Find a smooth rhythm out of the saddle first of all, and the sway will follow naturally.

  27. Zwift rocks, I absolutely love it. Smart trainer and bike, sensors, fans and go. So much fun and safer than the road.

  28. #Torque Back: How well do disc brakes accommodate a ‘tacoed’ Rim after hitting a pot hole say?
    Rim brakes have quite a bit of adjustability in them with being capable of removing a wheel.

    And No, the Tour has not inspired me to train. You guy’s provide all the inspiration I need. Luv your channels!

  29. Sealant in innertubes works until it doesn't…at which point the innertube explodes with a very loud BANG!


  31. #AskGCNTraining does it matter how I divide up my intervals? As in, doing a z4/tempo interval session does it make a difference to do 3x 20minutes or 6x10minutes? (if the total rest time/intensity is also the same)?

  32. Emma's ridden up the Angliru already — time to send Lasty to create an Epic Climb video up the Angliru! 😁

  33. Hi, GCN, I am starting to race and want to do some Sprint training. I am wondering what an ideal cadence to Sprint at is. Thanks. #Torqueback #askGCNtraining

  34. #ASKGCNTRAINING What would be the best intervals to do for me to continuously improve my speed on the flats? I ride my bike almost everyday every summer but I only ride it on weekends because of school. Great content as always!

  35. #askGCNtraining im on a tight budget of next to £0 I also cant get out on the road much (full time carer so cant leave the house much)so far ive been using your gr8 turbo training videos question is should I go through a full stretch program after each and every turbo workout????? many thanks in advance ian p

  36. Emma looks so trustworthy, I could let her borrow my phone and I know she wouldn't look through my pictures.

  37. Love it, Simon in the thumbnail then you click the video and its the amazing Emma! Sorry Si, but Emma is too cool 🙂

  38. #askGCNtraining It seems that most diet or meal planning for maximum benefit is described as the night before or breakfast. What about the person who doesn't get to train until after 5 because of work? What does one eat, and about what time frame before training should they eat?

  39. If you are looking for a fancy glucose-fructose mix, just take a regular cane sugar, you'll get 50/50 mix for less money than for "scientifically formulated" nutrition.

  40. Glucose can be absorbed and metabolized by just about everything in your body. Fructose is metabolized strictly in the liver. The liver turns fructose into glycogen if you are low on glycogen, otherwise it gets turned into fat.

  41. FTP is not how much power you can put out in an hour divided by weight. That's wkg. FTP is just how much power you can put out over an hour (and usually calculated with a 20 minute test * 0.95).

  42. #torqueback Who’s idea was it to start GCN? And how did the others get involved, did you all know each other before starting the channel?

  43. #Torqueback heading to London for a friend ds wedding and bringing my bike to get a few rides in.. does anyone know the best / easiest way to get myself with my bike from LHR to/from central London?

  44. #AskCGNtraiining I've been training consistently 8-10 hours per week and my riding profile is remaining the same with different training type focuses. Current riding profile is 5 sec & 1min power about the same and 1/3 less than 5min & 20min which have an equal peak in a low Catagory 4 range with my 60 min slightly lagging at high Category 5. Is this a fixed profile of me as a rider or a longer project of training?

  45. #TorqueBack: How do cyclists pee during a race? Especially women? Maybe this topic is enough for complete video: How to / How not to pee on a bike race – could be fun…

  46. Why does the rear tire of the POLKA DOT JERSEY's bike spin like mad when he picked it up after Stage 8's crash ?

  47. #Torqueback Hi GCN, I've got a question concerning tubeless. I love my tubeless setup, in case of a puncture they usually seal good enough to make it back home again. However, on my new shiny carbon rims, the tire seems to get glued stuck to the wheel, and I am not able to get the tire off, so I can't put an inner tube in in case I need to. Have you got any recommendations on this? This does not happen with my alloy wheels.

  48. #torqueback Hello. I’m a 17 year old lad who has only got into road cycling in the past month or so… Is it too late to start taking part in races?

  49. #askGCNanything what does gcn think about chinese carbon wheels like this?

  50. This episode was about 12 minutes too long! Detailed training plan for a year. Get serious. If your gonna train for a year for an event invest in a knowledgeable professional trainer!

  51. #askGCNtraining – Recovery ride question. I recently moved to a hilly/mountainous area. It is almost impossible to ride anywhere without some climbs. I would have to drive about 30 miles away to find a flatter area. I tried really hard a few days ago to keep my heart rate down but just couldn't do it. Am I stuck using a trainer indoors for my recovery rides now? My HR was in zone 2 for about 40 minutes, zone 3 for about 20 and zone 4 for about 10 minutes out of the 70 minute recovery ride. Am I wasting my effort?

  52. Been using sealant in my tubes for over 3 years now. Only 2 punctures that they haven't sealed in all that time. Don't notice it in use at all & means a lot more time riding, not stood fixing at the side of the road. Particularly relevant in winter weather 👍

  53. A propos of absolutely nothing, I've just found the Style Council's 1984 vid of My Ever Changing Moods. It's a Vevo thing on youtube, great Raleigh and Magniflex jerseys, Raleigh bikes.
    Training? What's that?

  54. I am going through the “Build Me Up” workout plan on Zwift. The workouts difficulty / intensity scales with a pre-tested FTP. I am about half way through the 11-week plan, and so far I can complete all of them without much difficulty. Is my FTP wrong or that I’m just really bad at the FTP test? #AskGCNTraining

  55. Hey GCN riders, seeing that you're sponsored by both Canyon and Orbea mostly, ignoring price, which do you prefer 😛 (P.S. considering on getting a new Canyon Ultimate or Orbea Orca) This question is also open to viewers!

  56. "I've never heard anyone complain that they had too small a gear that they didn't use".
    Hello Emma 🙂 triple chainset owner living in a very flat region here.

  57. #askGCNtraining If I were to do intervals on my mountain along a road would it have the same effect if I were to do it on my road bike?

  58. Hi guys, the roads around my place are really dirty, so whenever I get back from a ride my bike is pretty filthy and I hate riding a dirty bike! So I wash it several times a week. I degrease and lube my chain at the same time. I am worried that I am degreasing and re-lubing my drivetrain too often, is this a thing? Can it be bad for the components if it is done too often? Cheers, Steve #torqueback

  59. #torqueback when a rider in the peloton has to switch bikes, do they take the computer off the bike with the mechanical to use on the replacement and are his/her designated bikes all paired with their head unit meaning the power meter would work without having to pair on the go?

  60. #AskGCN

    Hi GCN! I bought a new bike from Trek (Superfly 5) about 10 months ago and the cassettes have already worn out. I have just done quite normal xc-riding and ridden in total less than 2000-2500km in mostly good conditions. Is there any guarantee on the cassettes that apply in my case? Or do I have to pay for the repair by myself? The cassettes are both Shimano XT

  61. #torqueback I have a set of Zipp 808's with a 10 Speed cassette on but my bike is currently set up for an 11speed. It best to see if I can get an 11 speed cassette on or should I get my bike set up for the 10 Speed currently on the Zipps? Help please

  62. How do you suggest getting black chain grease out of my car’s inner upholstery? Have a nice chain-shaped black imprint on the roof of my beige-interiored SUV

  63. #torqueback can a rider from one team legally take a bidon from another? Or does this break one of the UCI’s many stupid rules!?

  64. Hello Team, I am following your channel and it's very helpful. I have just picked up a hybrid cycle for myself.

    I am just a week old cyclist, I am learning a lot from your videos. I have a question about how to improve the cycling appetite for endurance and distance. I would like to learn discipline and train self to reach out for 100kms cycling by October 2018.

    Pls do guide me, thanks.

  65. Do you as cyclists have cycling specific stretching programs? What do you think of yoga for cyclists? #askgcntraining. #askgcnanything

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