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Should You Change Your Training With Age? | Ask GCN Anything

Should You Change Your Training With Age? | Ask GCN Anything

– Welcome back to another
episode of Ask GCN Anything. – Yes, and this week we’ll be talking, off the back of the GCN Show, about age-related training questions. We’ll also be talking about VO2 max, and we’ll be talking about
what 100 pounds gets you now, well that it didn’t 10 years ago. – We will indeed. If you’ve got any questions to
get in for next week’s show, you can use the hashtag
#torqueback on social media. Or even easier than that
is just to leave them in the comments section below this video. However, if you’ve got a
training-related question, you can use the hashtag #askGCNtraining and you will then be given a chance to win three months’ free
subscription to Zwift, so that’s worth doing. (objects colliding) In fact our first question is the winner of that free three months’
subscription to Zwift, so well done to Bjarne Kjeldsden. “Hi, it is rare to see training tips “adapted to different age groups. “I am 45 and I’m noticing
how my body is changing. “I recover more slowly,
I’m losing explosiveness “and mobility, to name a few.” It’s not looking too good for
Bjarne at the moment is it? – No. – “But I’ve read an article
about how a man of my age “uses short 15-second max
effort sprints up hills “as an important part of
his half-marathon training. “So is this something an
old cyclist can learn from? “Do you have suggestions on how “to include such sprints in my training “and also how they should be performed?” – Well the answer is a resounding yes. There’s a lot to be gained
for an older cyclist incorporating sprint
work and strength work into their training. – Yeah, because it’s no secret, is it, that you do start to lose muscle mass, unfortunately, as you get older. – Yeah, not that you had any, Dan. – Blimey!
(James laughs) Well I’m started; but I get you’re right, you can’t lose what you
haven’t got, I guess, can you? But the good news is that you can reduce this phenomenon, which
is known as sarcopenia, by remaining physically active. On the other hand, if you
don’t remain physically active, you can actually lose up
to 5% of your muscle mass per decade after the age of 30. – (sigh) Wow! – So James here’s all right; he’s not even 30 yet.
– Yeah, exactly. Well “use it or lose it” is a phrase that really comes to mind,
but by building strength work and sprint work into your
training, it actually increases your aerobic capacity and
your mitochondrial density. – Mm-hmm, nice one.
– Did I say that right? – No not quite; close enough James. Yeah, mitochondrial cells being known as the powerhouse cells within the body, because they are responsible for the release of energy from food. And since a reduction in muscle mass will also lead to a decline in the quality and quantity of your mitochondrial cells, it makes sense that continuing to use strength work to maintain your muscle mass will in turn, hopefully,
maintain your performance on the bike or even perhaps increase it. I’ve got another
training-related question now and also another age-related
question from Conor Williams. Simply asked, “Does VO2 max
change at all according to age?” – Well, good question, and
there can be a quick answer. It’s basically yes. But then there’s a lot
that can go into it, and that’s genetics, that’s your age; that’s training status;
there’s also body composition. So there’s loads to actually, yeah. – There is a lot, but we did
do a bit of research on this, and apparently your VO2 max can decline 1% per year from the
age of 25, which means, well you’ve only lost 1% haven’t you? – Yeah. – I’ve lost five already. – 5%, are you sure about that? – All right, 13%.
– Yeah. – Although I might not have, because apparently you can also, similar to the answer to the previous question, reduce that decline in
VO2 max through training. Speaking of which, training can actually, well you can change your VO2 max, but up to 20% through physical
activity and training. – That’s a lot. – So there is hope out there for us all. Speaking of which, we’ve got a video on how to increase your VO2 max, which you can see coming up now. – Now before we tell
you, we should probably explain exactly what it is. So, VO2 max is a measure
of how much oxygen your body is able to consume
during a maximal effort. And it’s measured in
milliliters per kilogram of body weight per minute. – So now it’s time for
the Quickfire Round. And the first question is from okimy. “I’ve recently been
starting to train more. “Sprints were part of that training “but for some reason I saw my
sprint performance decrease “from being able to reach 45kph “in the beginning to just 41 now.” Dan do you know what
the reason for this is? – Well first you’ve got to be careful in using speed to judge your performance, because there’s so many
factors involved in that, like air pressure, and rolling resistance, and wind direction, et cetera. But nevertheless you might also, if you used a power meter, also be seeing a slight decline in your sprint power because it sounds like you haven’t yet absorbed all the training
that you’ve done, so you’re basically just tired. Because when you sprint you are using your fast-twitch muscle
fibers, which basically, well they get tired a
lot quicker, don’t they, than your slow-twitch,
endurance muscle fibers. So what you need to do is absorb all the training you’re
doing and be fresh enough to really perform at
that short effort sprint. Because I’ve always found
that the shorter the effort, the fresher you need to be
to perform at your best. So you need to be much fresher to do a hill climb of two to
five minutes, for example, than you do for a five-hour
endurance road race. And then you go down to 10 seconds, you really need to be very
fresh to perform at your best. – I’ll agree with that. – Right, next up we have
this from Mike Smith: “How much faster would
100 pounds make me today, “compared to 10 years ago?” It’s an interesting one, this. We were a bit stumped, but we think we’ve come up with something. – Yeah, well I had a big
think about this one. And I was thinking about
buying 100 pounds skin suit and nowadays they put a lot of technology into creating the right airflow,
clean airflow over the body to make you that much faster. So yeah, a lot better than
10 years ago, the skin suits. – That was all we could come up with. It definitely makes a big
difference, doesn’t it, the fabric that you’re using, et cetera, hence why a lot of time trialers now are pretty much covered head
to toe in Lycra, because it’s faster than skin.
– They are. – Beyond that, 100 pounds,
as you all very well know, doesn’t get you very far unfortunately in the world of cycling componentry. – No, sadly. – Next up, #AskGCNtraining is the hashtag from MASTERJM 13, “How can I
build up stamina as a kid?” – Well, stamina isn’t just all about getting a lot of exercise,
really; it’s also about keeping a healthy weight,
keeping a healthy diet, so those are also contributing factors. – Yeah but you shouldn’t be
worrying too much about stamina, I don’t think, as a kid.
– No. – Depending on what age you are. If you’re 17 or 18 of
course you could start to train properly, but if you’re 12 or 13, just go out and enjoy riding your bike and stamina and endurance
is going to come with it, you shouldn’t be thinking
too much about it. Next up, jairus loo: “Hey I was wondering “should you choose a
bike based on its frame “or its components?” This is a question we’ve actually
a couple of times before. Again, it’s an intriguing one. The answer is always, it depends how much you eventually want to spend
on your bike, doesn’t it? So if you’ve got a set budget,
and you want to use that and then only really spend more money on maintaining the bike you’ve
got, you want a nice balance between frame and components, don’t you? Whereas, if you’ve only got so much now, but you think you might
have some more in the future to spend on your bike,
go for the best frame– – Best frame, I would say that yeah. I would start off like a cake basically, build from the base up. And the frame’s a big part of the bike, so I would look at if I
was a climber or a sprinter and choose a different
frame for that instance, and then build up from there. – Right next up, “What do you do “when you get sick or injured
during training for an event? “How do you get back on
track as soon as possible?” That comes in from slam031
underneath last week’s show. – Well I would go completely straightaway and say, rest is best. Wait until you are completely 100% healthy before getting back on the bike. The last thing you want to
do is prolong the illness. So yeah, would you agree with that? – Yeah, I was given a piece of advice by a coach many years ago:
on the day at which you feel you should be able to go
out and train hard again, leave it until the next
day, which has always been a bit of advice that I think
has worked for me personally, because it’s all too easy to panic and try to get back into
it as soon as possible, isn’t it?
– Yeah. – And try to compensate
on what you’ve lost. You’ve got to write that bit off and start again with a new training plan and not try to do double the amount that you were planning on
doing in the first place. – I would 100% agree with that. – Right, last question
for the Quickfire Round, which whenever I’m involved
is not very quick at all. It comes from Klemen_46: “Is it better “to eat more before or
after you go cycling? “Thank you, love you guys.” Well thank you for that. – Well I know you know this
answer to the question. – I don’t; I’ve got no idea. Again, thinking quite
deeply about this earlier. I mean you need to eat
properly before the ride, whether that’s the night
before or also the morning of. – To give you that energy. – Yeah, to get your
glycogen stores up to speed before you then use them all. And therefore once you’ve used them all you also need to replenish them afterwards if you want to perform at your best. If there’s any nutritionists out there that can tell us whether,
if you only have one choice, eat before or eat after, what’s better? You can let us know. – So the next question
is from James Hickman: “#Torqueback As a cyclist
starting to get into longer rides “should I start looking at power meters, “heart rate monitors, or cadence sensors? “Are they worth the investment?” – It’s another it depends answer. – It is, I think, yeah. – It depends what your longterm goals in cycling are going to be. I mean if you’re the sort of person that just likes to go out on the bike, enjoy the fresh air, the scenery, and the sense of exploration you get from riding a road bike or a gravel bike, you don’t necessarily need
to have any data to do that. You will naturally build
an endurance and a stamina that will allow you to do longer rides. – Yeah but on the other hand, if you did want to make those
big improvements in fitness, then there’s no doubt that a power meter is going to help that. – I think you’re right there. They’re not for everybody;
some people don’t like to become slaves to numbers,
for obvious reasons, but if you really are determined to get better as soon as possible, using a power meter in conjunction with doing some research so
you know exactly how to use it to best benefit you, will lead to those
improvements much quicker. – Yeah, and preparing a training program. A power meter is going to help,
having that data, so yeah. – Well if you’re looking for six reasons to buy a power meter, if
you’re not already convinced, we’ve actually got that
coming up in our next video. In the words of Dr. Andy Coggin, one of the pioneers of
training with a power meter, testing is training,
and training is testing. And a power meter allows you to do your testing out on the open road, without the need to head to a laboratory. Well that is the end of this
week’s Ask GCN Anything. And we happen to have had a lot
of questions about training, but your questions can be
anything cycling related, as to do with equipment, et cetera, too, so leave all of them in the
comments section down below, or to remind you the hashtag
is #torqueback on social media. – Yes, and if you did want the chance to win three months’ free
subscription from Zwift, then use the hashtag #AskGCNtraining. And if you did like this video, then don’t forget to give us a thumbs up. And I actually had the pleasure of going to go and chat to the pros, asking them if they’re
a spinner or a grinder. So if you wanted to check that video out, then click down here. – We’re fortunate just
for Sagan’s response.

100 comments on “Should You Change Your Training With Age? | Ask GCN Anything

  1. I'm 52 chaps and although there is no way I'm as strong as I was when I was in my 20's I still have an FTP of 260 and I've still got some way to go. I have to work harder, have to be patient and I don't recover as quick but steady state rides in Z2 and 3 with turbo work for sprints and low cadence strength and It's going okay. Age is a number and listen to your body and no reason you can't maintain muscle. I've just returned to cycling after a 20 year lay off and wish I'd kept it going and not had the curry and beer lay off 🙂

  2. #Torqueback Started cycling at the beginning of this year and recently completed my first century. Aside from starting racing (already have that planned), what would a good next cycling milestone be?

  3. So for us even older guys (on the edge of 57), what do you suggest? I just started riding 3 years ago. I don't want to start going backwards already!

  4. strength work does not increase aerobic capacity well. running does. running is probably 25X more effective than any strength work. strength work in my exp. makes aerobic ability worse because you need to pump blood to the new vascularized muscle (strength) and it can be dead weight.

  5. Question: which is better, going 1-2 mph slower on the flats to stay fresh for a climb, or go 1-2 mph faster on the flats to get to a climb faster. I’m looking to better my time on Alpe du Zwift #askgcntraining

  6. I would love to learn about racing. I love to ride but know nothing about racing other than what a peleton is, I think I would like to watch racing if I knew more about what was going on.

  7. Hi. I'm 43 years old, asmathic, my max heart rate is 181 and my FTHR is 170 (thanks TrainingPeaks). In racing I will easily be at FTHR and over but whilst training I need ventoline and a caffeine gel just to get there. Am I too tired to train or is there something else? I'm looking forward to using my IQSquare powermeter. #askgcntraining

  8. I'm 62 and I used to race mostly MTB. I have just noticed the last five years that I can no longer make gains and that I am slowing down. I ride almost daily but like I said there are no gains anymore. I'm still strong and I love cycling so I've changed my mindset from racing to retro. I purchased my last set of bib shorts about a year ago and no longer care to sport those colorful race jerseys with all the crazy naming logos. Rapha seems to make most of the clothing I need these days. Yup, Retro and daily rides is still cool and a bit more social and fun than simply killing yourself to make gains so you can try to win a few races. I'm happy that GCN is starting to post more videos for the people like me.

  9. Yep – at 55 my experience in the weekly crits is that I can about hang on but I have no sprint at all at the finish. So it would seem like sprint work would have a 2-fold benefit…

  10. Dont eat too much right before cycling as blood (and thereby oxygen) Will flow more to your stomach and organs and away from the rest of your body, also your nervoussystem will switch to parasymphaticus making it harder to work with effort, thats why eating lots of carbs makes you tired and bloated sometimes. Recommendations i see mostly Are eating 1-2 hours before and not a huge meal

  11. Yikes, "Mitochondrial cells" don't exist!!! Mitochondria are organelles, and every cell has them. However, it's true that they are the powerhouses of the cell, and that their density increases with exercise.

  12. I will defer to the advice of a nutritionist, but if one uses a car an an analog, doesn't it make more sense to fill its tank before you take a trip rather then waiting until its finished and worrying that your tank doesn't go dry during your drive?

  13. For 100£ one could buy a chain cleaning device & fresh bar tape while still having money left over for mineral waters.

  14. 100 pound skinsuit isn't a good idea, you'll probably damage your bike carrying that much weight.
    If you need resistance like that and you don't have 25% hills, use a stationary trainer, or do sprints with the brakes on.

  15. As a general rule eating after the ride is more important, or rather, always important. You need to fuel recovery or your workout will be less effective at increasing strength and fitness. Training fasted may enhance fat mobilization. Of course all of this depends on the duration of training and intensity. Some training sessions will need some food before and/or during the ride. So the answer is really that it depends.

    Also mitochondria are a cellular organelle of eukaryotic organisms, not cells.

  16. I nearly 71 (December) and I ride 200 miles a week. I don't really call my riding training, but I do mix it up. Average speed is about 16 MPH. Ride about 10,000 miles a year. Had to start leaving out climbs just because of pain in my joints. And anybody who says, "Age is just a number," needs to get a grip.

  17. The one-meal question is interesting and my choice would be to eat before a race or high-performance ride and to eat after a sure and steady one, with, certainly, proper hydration on the bike regardless of meal time.

  18. Guard: Get back in your cell.

    Me: You can't make me, you don't run this cell.

    Guard: Rips off mask to reveal mitochondria Actually, I do.

  19. #AskGCNTraining I'm a local racer in Colorado. I am a student as well and I find myself getting sick more often and feeling quite burned out after racing from March until August. I know that pros have special methods to keep from getting sick and spreading germs (separate washers, nutritionists, doctors etc.). So how do i avoid over fatigue, what are the symptoms, and what can I do to keep from getting sick as to not undo all my training?

  20. #AskGCNTraining I'm a triathlete looking to become more involved in strictly TT events, but I also run cross country for my school. I'd like to keep doing both, but some people have said that running causes power loss on the bike. Is this true? Are running and cycling not compatible?

  21. #askgcntraining || I'm still a pretty new cyclist and I want to increase my performance, but my budget is extremely limited. I've got a HRM for training but I'm hearing everywhere that power meters are the superior option. Will training with only a HRM be a viable option, or would I be better off getting a power meter?

  22. At 39 years old instead of training on my light Carbon at 7.8 kg I actually Train on an Amazon ordered GMC Denali basic road bike at 14 kg alloy ( built like a tank). This allows me to keep a high cadence when I go on my lighter bike. You should never , ever at any age train only on a light bike unless you are in a Velodrome. You can't cheat training and building leg muscles by just buying the lightest bike that is not what power cycling is about. This is why no Pro would get on a 14 kg bike and race others on a 6.8 kg bike. His training is only based on a 6.8 kg bike. GCN already did the bike weight test on climbing and it was clear as day, a 9 kg bike had a 1 minute disadvantage on a simple hill LOL that was at 9 kg. Now go race me on a 14 kg bike …. It's not as easy as you think the big head Winds will crush you on a 14 kg bike trust me. You need serious legs to race on a 14 kg bike no doubt about it.

  23. Hey guys I live in Florida a relatively flat state I ride fix gear track bike and was wandering how do you guys feel towards crit racing and fix riders in group rides ?

  24. #askgcntraining. hi, loving the shows. will doing 80 to 100 mile ride, going by perceived rate of effort at weekend have a negative impact on any ftp boosting or hill climbing improvement training I do through week (in early 50's)

  25. WRT to Bjarne's question, gents, I am 46 and found the same issue as Bjarne. Two years ago I started boot camp style training , on average three times a day, spending more and more time improving agility , leg strength and endurance. This included full body workouts that was focused increasing core strength. As a result of this, I am stronger and have more endurance then in my twenties. With this new found leg strength, I changed my cycling technique to lower cadence and lower HR (avg 150's now as opposed to 170's, and cadence from 90's to 70's). Its worked!! Just sharing what the two pundits here have pointed out.

  26. Notwithstanding sponsor commitments, why are teams allowed to ride in kit that clashes with leaders’ jerseys? ONCE used to swap yellow for pink in the Tour and vice versa in the Giro. Is it time teams had ‘home’ and ‘away’ kits? Just think of the extra revenue in replica kit sales! #TORQUEBACK

  27. #AskGCNTraining Hey GCN, i live near Milan and the autumn and the winter are coming, i’m also joining a junior team in november what should i buy to improve my training?
    A good powermeter or a good indoor trainer?
    Thanks for your help.

  28. #ASKGCNTRAINING Good day GCN. I do interval training and it do me good improving my ftp. But now I can cycle indoors for more than an hour, I tend to do 1 hour interval training and do another just riding away on zwift (doing some efforts also and sprints depends on the mood). Would that be ok or should I only do an hour of interval training and keep the rest of the time resting / recovery? PS: I really liked wondering around and trying to get the green jersey on zwift and sometimes get bored following numbers in structured training.

  29. A better answer for how much 100.00 will get you would be: put the money into coaching- better techniques and understanding of wattage etc. The techniques now are more effective than 10 years ago. Maybe it buys you 5 minutes faster over a 100km…discuss?

  30. I’ve lost over 130 lbs and if there’s one thing I learned about eating and training is, are u a breakfast person or not during your normal work week?
    A breakfast person is a person who must eat before rides as their body isn’t used to carrying on after waking up and needs an energy source first and a non breakfast person can carry on in the day before receiving energy.
    If you apply this principle to your training you will know your answer whether or not to eat before your ride
    I also that with myself and most people that I trained with is that the body would in some manner reject your eating decisions
    People who at when they didn’t normally would vomit and people who didn’t would have south end problems

  31. On the "eat before or after" question… where's Emma when you need her!!
    My summary (I'm not a nutritionist, but I am a doctor): Fuel with more carbs prior (Emma has done some awesome recipes for this), but as others have pointed out, not just before you ride, otherwise more of your cardiac output is diverted to your gut for digestion.
    After riding you need to get some protein for muscle repair, particularly for more intense or long duration rides (evidence there for rides over 2 hours, and you should also consider some protein in your in-ride nutrition for those longer rides). This is why brands of dietary supplements make protein shakes for post-ride refueling (that's what's in those drinks handed from the soigneurs to the riders doing post-race interviews). These are typically whey protein or some such, but just having some protein in a meal soon after finishing (say, within an hour, but the earlier the better). Again, Emma has done some videos on great protein meals to make.
    There are options like low carbs, and special methods like fasted training, but most of us don't need to go there, or at least not often. I'm sure there are plenty of folk who swear by them, and good on them for being that keen, but it isn't for most.

  32. #torqueback how do you guys decide on what to wear for a ride. I'm always too cold or too hot or both, often on the same outing.

  33. #ASKGCNTRAINING Hi guys love the show. Question : Along with three pals we have entered the RedBull Timelaps 2018 Race, in essence a 25 hour 4 up relay crit. None of us have done it before and have a varied fitness/ability range. What kind of training can we do to prepare for an event like this. An added complication is that due to logistics training together is problematic, also any tips on tactics ? Any help would be greatly appreciated. JD

  34. Hi guys I’m am 68 and have a meal before I go out cycling nothing worse than to start filling hungry a hour out I all way take fruit bars with me
    In case I feel peckish and plenty of fluids

  35. I’ve been riding a few years and only this year discovered de-greaser (through one of your how to videos). Is it possible to overuse degreaser? I’ve found myself wanting for a super clean chain every time I ride (by using degreaser). Will this cause any long term extra wear to the drivetrain?

  36. Bjarne's problem isn't that he's getting older. It's the training for a half-marathon. I suggest he stay on the bike 🙂

  37. #torqueback Renting a road bike for an upcoming vacation, size charts say I could choose either the "small" or the "medium"-sized frame (based on my height and other relevant measurements). What to do?

  38. #askgcntraining I hear a lot about tapering for a race which allows your legs to recover, I've also read about accumulated stress on your legs through longer, slower rides. I find that my skills lie more with sprinting, so most of my rides are intervals or long hard 15 – 20 minute efforts while commuting. After doing a few of these rides sometimes back to back, my legs feel fatigued before I even start the hard stuff. As a general rule, should I go really slow or stop all together, to allow them to recover so I can concentrate on improving my sprints, or keep doing the same thing, for fear of losing fitness, or muscle mass?

  39. A power meter, training plan, and a good dose of GCN was behind my move into competition this year. At the age of 52. Thanks guys!

  40. I train with power, but in winter on winter bike with HeartRate Monitor. FTP is 340 and FTHR is 165 (max. HR is 186). I am 39 years old. This is taken during normal conditions, but lately, as it is very hot, heart rate is much higher, I keep getting notifications (after longer high intensity rides) that I should correct my FTHR (lastly yesterday) to 169 (so it measured for an hour or 20min-5% to that amount). Is this then my new FTHR also for winter training, or does HR in these extra hot conditions not count, as one gets tired earlier and therefore HR is higher? Should I have two FTHR, one for winter and one for summer (if needed)? #AskGCNTraining

  41. As a sprinter, I have training for sprinting a lot more than climbs but now I am happy with my sprinting should I balance my training between sprinting and climbing. Thanks #torqueback

  42. It's amazing when you see a question like the one in the title, and then there's two chaps just randomly chatting and answering even more random questions from some random internet users… I lasted 6 min into the video and it still seemed too much.

  43. #torqueback hi GCN.. tricky one but how much does it cost to run a pro team per year on average.. riders staff mechanic's vehicles bikes and parts etc..

  44. #tourqueback Bike 'Sit Bone' measuring. I have just bought a second hand 2015 Giant Defy 0 (first proper road bike) and need to get a seat that fits me. Please can you explain how to measure Sit Bone distance, what the different seat sizes offered by seat manufaturers are in relation to buying a new seat and which seats are best for road cyclists. Thanks. P.S. love your socks every month and would love to see a section on a very important issue – LBS. Local bike shops are really important and often incorporate a coffee shop. Local knowledge, device, maintenance and bike fits as well as sales are what they offer which are a big part of riding. A section showcasing a shop each week could be great to help riders in that area go d out about it, see what innovations or ways the LBS is surviving or thriving and what trends the oeners/staff are seeing ( as they are in a great place to hear the latest trend/frustration/wants). "Coffee Corner", "Coffee Chain" or plain "LBS" for the segment names!

  45. How long should i wait to get back training after a broken wrist ? , pretty sure i can do the turbo now but think i will sit out the cx season 😕

  46. Hi guys. I recently crashed, and as a result, my bike is totally ruined. While I gather the money to buy a new one, what can I do to preserve (or even improve) my form and weight? Cheers #AskGCNtraining #torqueback

  47. My first amateur peloton join ride was when i was 30 or 31 years old with some cyclist who are ahead of me in experience.. some of those companions asked me if i had ridden before.. honestly i have no proper training, i just tried harder challenging myself.. its a matter of age and proper training, and the mega bonus is if you are a gifted cyclist.. its in the genes and passion.. peace everyone.. good day.. 🙂

  48. I got a gravelbike a few months ago, which I love. It's my only bike and I've come to realize that I mainly ride tarmac. It's got all-round 35 tires, and I'm thinking about getting some continental gp4000's. My question is, will it make me faster? And how narrow should I go for optimum speed? The 35's stick out quite a bit from the wheels width, so I think I could downsize, if it's a good idea. #torqueback

  49. #Torqueback
    GCN are there any bike computers that have a programmable odometer mileage, since I am in need of a bike computer upgrade (currently using an old Cateye Velo 7) but I do not want to loose all the progress I've made on my Giant DefyAdvanced1. I wanted to get a Garmin 520, but see that this is not a feature… are programmable bike computer odometers a thing?? Please help; I don't want to flush away my progress, of which most of it was made before I joined Strava 🙁

  50. Hey GCN. You always hear that riders are trying to lose weight, but can you actually lose some of your power when losing bodyweight or should you just be as light as possible? (Mostly thinking about fat) #AskGCNtraining

  51. #askgcntraining What is the best way to prepare for a multistage/multi day event? I am doing a 7 day event at the end of the year and am concerned that I am focussing on volume, riding back to back days etc. What is the best approach leading in to the event?

  52. £100 to go faster? A couple of weeks ago I bought some clip-on aero bars to aid my mostly flat commute. I've not done any science but my estimate is I gain about 4 to 5 kph on the flat for the same power output. On my commute that saves me about 6 minutes. Happy days 🙂 I don't know how much a skin suit would help but I can't imagine turning up to work in one.

  53. #AskGCNTraining #torqueback I'm assuming even the pros can bonk spectacularly during grand tours. Question is: what can you do to recover rapidly, refill the tank, and be able to dish out pain the next day???

  54. #torqueback I was wondering whether I could use 11sp shifters with 11sp derailleurs but with a 10sp chainset, a 10sp cassette and a 10sp chain. Also would I then be able to put the 10sp cassette on to an 11sp freehub?

  55. #ASKGCNTRAINING Hello GCN. What are the important metrics for fasted training, time on the bike, intensity of effort, calories burned or something else? And how would say a spaghetti Bolognese Vs a leafy green salad the night before a fasted training ride affect the efficacy of your training?

    I'm 40, my commute is around 40km, and I'm wondering if it's worth skipping breakfast until I get to work to try and keep the belly from bulging.

  56. What do you do when you get sick or injured during training for an event? How do you get back on track asap? #AskGCNTraining

  57. In terms of the question about getting a power meter and all that gubbins…try Strava on your mobile phone first. Just tuck it in the back of your cycling jersey. I'm sure many people bring their phones with them anyway. It will give you a (presumably very rough) idea of your power and of course will show how you rank against other local riders as well as showing speed and elevation gain. Presumably just using your phone like this is not terrifically accurate compared with a power meter but it's a good place to start getting into cycling and you can input your weight into your Strava data…so hopefully the power data will give you a rough ballpark figure.

  58. I turned 40 and over the last few years I've found that weight training (squats and such, not too many or too heavy, just do them regularly) really help. I'm sure they would help at any age but now I notice it helps me retain a type of fitness I used to have without weight training. The biggest thing is aid in recovery and overall energy levels. In a sense, I get less sore on a bike if I life weights because my legs have a base level of strength far beyond what you'd need for any single pedal stroke, so I can ride more often and not get that devastated leg-feel after rides, so I can repeat again tomorrow. The only challenge is that you have to make time for those squats, and those do make you sore, particularly at first.

  59. Hi I'm Carlos from Fortaleza, Brazil. If I train with a heavy bike (something that Goku would do) can help to build up my performance faster?

  60. #TorqueBack when cycling on two consecutive days, is it better to have the (significantly) longer or shorter ride on the first day?

  61. #Torqueback I'm a newcomer to watching road racing – can you explain the presentations made to the leading competitors, particularly at the Tour of Britain? Wine and flowers seems sensible, and the unidentifiable stuff in boxes could well be just what the cyclists want. But the teddy-bears seem a bit odd and the miniature trees are just bizarre. After stage 3 Patrick Bevin seemed particularly bemused by the addition to his bonsai collection.

  62. I’ve recently bought a cross bike in the hopes of doing cyclocross to keep up fitness during the winter months. With regards to the set up, if I slam the step and give it an aggressive position such as my road bike, am I going to lose off road performance? Any advice appreciated please!

  63. #Torqueback Question in regards to tubulars. How long do pro teams use a tire during a grand tour and what do they do with them once they remove them? Punctures I know get binned. Thanks,

  64. #Torqueback Do deep section wheels still provide a meaningful aero benefit (in light of, say, a 150-200 gram weight penalty) for a gravel bike set-up when you are running tires (say, 40mm) that are wider than the OD of the aero rim (say, 30mm)? Can GCN do some science on this? Thanks!

  65. #torqueback Hey GCN, so I've never understood the tactic of "marking the break" in racing. Let's say I'm in the break, and I have a highly-placed GC contender on my team back in the peloton. I understand why I shouldn't have to pull, especially if there's a potential GC contender from another team in the break. But what's the advantage of having me up the road, "marking the break," versus just conserving energy back in the peloton? Is it that the peloton (and my team) would be working harder to catch the break, and so relatively speaking I'd have fresher legs and be ready to help my leader later, towards the end of the race?

  66. Hi guys. Ordered my first power meter yesterday, and wondering where to start. I did a 4dp test before snapping my collarbone last month, but it said i was a sprinter, with 223 ftp. obviously I want to improve… How do i use the peer meter in the road? Thanks a lot #askgcn #askgcntraining

  67. #askgcntraining I eat afterwards and ride in morning on empty stomach. But I have been intermittent fasting for over a year and my body performs worse with food on rides shorter than 45 or 50 miles. It stops using fat for fuel

  68. I would eat after the ride if I had the choice. Glycogen loading has a limited affect since you are trying to fill already full glycogen stores. A lot of food will hinder you. Just nibble before and during eg a small bowl of porridge without sugar (avoid insulin spike) 2-3 hours before.
    You will find there are biased interests in promoting nutrition and fluids. Scientist are usually sponsored.

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