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Track Sprints, Heart Rate Zones + Recovery From Broken Bones | Ask GCN Anything

Track Sprints, Heart Rate Zones + Recovery From Broken Bones | Ask GCN Anything

– Welcome to Ask GCN Anything, and you might be wondering
why we’re in cycling kit, and that’s because we’re in Mallorca for the first GCN event ever. – I’m wondering why we’re
in kit, because I’m cold. – Are you? – Yeah. Anyway, coming up this week,
we answer your questions on heart rate averages,
sprint on the road versus on the track and blood donations. – Don’t forget if you like to get involved on next week’s show, then to
use the hash tag torqueback, and if you want the chance
of winning three months of free subscription from Zwift, then use the hashtag #askgcntraining First question comes
in from tehpanda64100. Is it okay be in heart rate
zone 4 for my entire ride? My average heart rate is around 160 during my workouts every other day. – Well you know what, it
is okay to average zone 4 for an entire ride, but if
you’re doing it that often that kind of suggest a problem. It could, first off, it
could be that your zones are actually set incorrectly, and you’re in fact average
zone 3 as opposed to zone 4. But what is more likely the
case by the sounds of it, is that you’re just doing
the same type of rides day in and day out. They say variety is the spice of life, and that also counts for cycling. If you continue to do the same rides, week in, week out, you’re
just not going to improve, and you’ll feel flat and not great. So what you really want to look to do, is do some really low intensity sessions and then some really
high intensity sessions, and avoid that middle ground. – Yeah, and if you do feel like you’re, you got a higher heart rate than normal and you keep on having
a higher heart rate, that might be could because your fatigued, or you’re coming down with
a cold or you might be ill, so yeah. – Have a good think and try and follow some of our suggestions. – Yeah next question Chris. – Sm g, what is the
difference between a sprint on the road and a sprint on the track? – Right, I know you’re a sprinter but, I know, well a little bit about sprinting. – You do. – And on those road sprints,
it’s more of an aerobic effort, because it comes up after
the end of a long stage, after what around 100
or 160 kilometers even. – Yeah exactly, and on
the track it is a pure neuromuscular or an aerobic effort, last well under thirty seconds at best, and it’s a massive difference, you know, track sprinters put out much
more power than I could ever have dreamt or any road
sprinter realistically dreamed of producing. – Yeah, out of interest, what would Chris Holly put out powered. – Huge numbers, two and a
half thousand watts plus. – And what were you putting out? – Eh, 1700? – Mate that was good, that was
good, I’m still proud of you. And the winner of this week’s
three months free subscription from Zwift is Harry Barr,
so well done to you. You’ve got three months free subscription coming right your way. – And by the sounds of it,
it’s gonna come in useful, because Harry has recently broken his leg and wants to get back to
fitness, what should he do? Well first off Harry, we
hope you’re healing well – Yes we do – And we hope that you do get
back to your full fitness. We have found with help
from Zwift this plan, which is 13 weeks long and
it’s called back to fitness isn’t it? – Yeah it’s actually called build me up, but it’s gonna build you right back up, so if you put in some work
and really work on those 53 workouts during that 13 week program, you really will find some improvements. But do let us know how you get on because Chris and I would love
to know how you got on, and if you get back to where
you were before your break. – I suspect you’ll be
even better actually. – Yeah – Sometimes it’s good to have a break. Not a broken leg obviously JTB 727, any tips on
how to get into racing and what training is best to
become a more rounded cyclist? I’m 16, living in the mid-west of Ireland. I have a basic road bike
but, like most teenagers, I have very little money
to make my bike better. – Right, straight away, get to a bike shop and then ask for the nearest cycling club. Cycling clubs are such
a good way to go out and ride with like minded people and they’re also really
helpful for young athletes like yourself to find good
races to get involved with. Circuit races, even cross races and it’s just a really good place to go and talk to people about it. – Yeah, you can call
on the expertise of all the old riders and generally speaking, like I would be very surprised
if it wasn’t the case at your local club,
everyone just wants to help. It is a really encouraging environment and Ireland has a
fantastic scene of racing. I remember racing over
there when I was child in 2001 I think it was, and everyone was just really happy to help and really encouraging and you will find the information you’re looking for. Ride your bike, enjoy riding your bike, try and do other sports as well, and try to do different
disciplines within cycling. Because there’s a lot more
than just road riding. – Yeah – You might fight, that actually, you’re really good at something else. – Yeah and I would say also, is that, a lot of pros all have come from clubs, so yeah, just get to a club already. – I’m in my first bike race, age 22. Now that’s pretty old by the side of professional cycling where
most people start as juniors, then work their way up through the ranks, but it is perfectly possible
to start racing at any age. You might not make it as
a pro, but then you might, and you’ll never know
unless you give it a try. – Right, next up. – Is Preston Yardley. Hello question for you,
with the recent crash at the team time trial with
bora, my question is, who pays for the damage to the equipment? – Well, all teams have
insurance for start. – They do – And also on top of that, they have fantastic bike sponsors. So specialize for in their
case would probably have done something along the
lines of supplying them with a bike, and after that
we chase that buyer insurance, I would imagine. – Yeah it would be, and they would get replacement bikes straight away. So then they’ll be back on the road. Yeah, it could be even as
a fast as the next day. – Yup, indeed, right. Michael Conlen, I’m doing
interval training sessions but I’m also trying to
put the miles on the bike to train for sportives
and supported tours. Is there training benefits from continuing to ride for an hour or so, after doing my intervals basically. So he’s asking, does it
make sense to continue at a lower power after you’ve
done those hard intervals. – So you can do it, you can
do intervals in the beginning of the ride and then put in
an hour or two afterwards. But if you want to get your,
the most out of your intervals, and you want to go really hard at them, you do want to be quite
fresh and recovered, so then you get the most out of it. And then if you want to do a
really good endurance ride, it’s better to then space
out on the weekends. But if you want a hard
ride, then you can add it. – (Chris) Yup, and there’s one more thing I’d add to that actually. And that if you really
want to be feeling good at the end of your sportive or event, then something called
fatigue resistance is where you want to work on. So doing those intervals
after a long ride. – Yeah and that will help in
races if you’re into racing, because that will help
for that end effort, for the winning effort
if you know what I mean. – Right, next up we have Colin Latter. Maintaining power levels along the flat is reasonably easy but how do you control or maintain sub FTP power when
the road starts to go up? I always find I am well over FTP. – Control – Yes, it is control. Use your power meter wisely. Like it’s a tool there to help you. – Yes – And it does take a while,
but if you exercise control, you will absolutely get
stronger by doing so, so stay under your FTP. – Funny you say that because I remember in a training camp with you, when I went off hell for leather. – We talk about this today. – Yeah and then you came up,
sat at your certain power, and you end up passing me. – Yup, and. – I was gutted to be honest – You know there’s a time
and a place for going above and below your threshold of power, but if you consistently
on your endurance rides, really strictly stick below it, no matter how slow you’re going, you will incrementally continue to build. – Yes – Promise it works. – Right next question comes
in from LanguageBoneHead. I’m 65 years old and
have a sense that I need double or triple the
recovery time of most of your GCN recommendations. I noticed if rain keeps me
off the bike for a few days I end up being much faster. What recovery is recommended for seniors that want to maximize their training? – Well as ever, I am quite
fortunate that my father-in-law is a senior cyclist, he’s in his late 60s and he’s still incredibly fit, he still races a couple of times a week throughout the summer. And what he’s told me is that it is harder to fit in those intensive
sessions throughout the summer, and what you have to do
is kind of space them out a little bit. And you do have to
accept that there is more recovery time needed so
allowing an extra day sometimes between events. So for examples he likes
to race on a Tuesday or a Thursday or a Saturday. If you’re feeling tired
it’s sensible just to drop one of them and then
pay attention to using those low intensity rides,
because it is nice to get out on the bike, and certainly
if you’re of that age. You possibly have more
time available to ride. So make sure you pay attention
to riding low intensity inbetween the intense sessions, And two intense sessions a
week should be enough for you. – Yeah and listen to
your body because that is the most important thing. So if you feel fatigued then take a day. – Listening to your body at any age is one of the most important things to do. – Right next question, from Blake Harper. Is beer actually good for recovery? – No, simply. I know Dan swears by it. – Beer. Pub. Beer, – You gonna need a second
before we get going? – He does, doesn’t he?. And it does inhibit your hydration, but it’s proven to
reduce recovery by up to 25%, which is huge, massive. Imagine just being 25%
worse than you could be. – And on the topic of beer, is Guinness good for recovery? – No – Nope? – Nope, anyway so, the only
other thing we’d say to this, is one beer every now and
again, psychologically, will do you more good
than the physical damage it could possibly do. However we do not condone drinking do we? – Nope. – Right, next question
from Malikou Ghenou, is that how you say it? – Possibly. – Yeah – I’m going with it. – Okay. I’m new to cycling and
don’t know what to wear in cold conditions and I love your work. Well, I’m glad you like the work, because we love bringing it to you. But if you were in cold, if you are riding in cold climates then wear what I’m wearing now which is, an undervest. – Thermal undervest – A thermal undervest,
a jersey, arm warmers and a thermal jacket, which
is like a wind stop there. – Yeah, so today we’ve
be in out in conditions that were under two degrees
up in the mountains, and whilst we were incredibly cold, that’s because we ended up
standing still in the rain. Had it been dry, actually
what you’re wearing now would be perfect. If the temperature drops below zero, then adding a second base
there can be really good. What I used to do was a net base, so like a mesh base there, long sleeve, underneath the thermal one, because then you get
those hexagonal pockets, which really help lock in
a little bit of warm air. – Layering’s the key really. But make sure you also
take a cape with you, because capes are really
good at locking in the heat that your body produces. And it will, yeah, really keep you, your body core temperature. – And stay on top of changing your layers, because if it starts to warm
up and you start to sweat, you will absolutely get colder than had you not started to sweat too much. – Right, well I hope that helps. Next question is from Lawrence James. As an amateur racer will donating blood impact my performance? Thinking about signing up to give blood, but not sure if it will
impact my performance. – Well we’ve done a little
bit of research on this. – We did. – And actually what you want to do, to ensure that your health is intact and that your performance
isn’t suppressed for too long. You want to reduce your
intensity and your volume by around 20% for the first two weeks. Within the first two to six
hours after donating blood, you want to make sure you
have some sort of low fat snack, so a small meal
with like simple easy to digest pasta or a sandwich
that type of thing. – And after two weeks,
you should be back to 100% shouldn’t you? – Yeah, I was gonna go
on to say that actually, hydration is very important
in that early stage. And you may suffer from breathlessness, this is because your body
has fewer red blood cells than it did before, which means, it’s oxygen carrying ability
has been somewhat diminished. But if you are careful with yourself, you look after yourself,
you will absolutely get back to where you were before. And it’s a fantastic thing to do, and you will be saving lives, which makes it an incredibly
important thing to do. – Have you done it? – No I haven’t. – Would you? – I would, yeah. – Yeah me too. – Alright, next up is a
question from Omar Tan. What should I do if I start to plateau. – Good question, and I personally, would rest and then
restructure your training. Your body loves variety,
it loves changing up and switching up, because this means, it will adapt and ultimately
make you stronger. So try that, so maybe look at intervals or endurance rides or,
and just mix it up really. – Yeah, and a rest can be anything from three to 14 days, you
know depending on how much of a plateau you
feel like you’ve hit, and what point you are in your season. – And then rebuild yourself back up. And on that note mate, that is it. It’s the end of this
week’s ask GCN anything. And well it’s getting pretty cold, and we could do with a shower. – Yeah, it’s a been a beautiful day, but we are starting to smell aren’t we? – Yeah. If you would like to get
involved in next week’s show, then to use the hashtag torqueback and put it in the comment section below. – And to be in with the
chance of winning a free three month subscription to Zwift, use the hashtag askgcntraining. – Yeah and if you did like this video, then give it a big thumbs up. Right ready? – Yeah, we’ll be back in the studio. – Let’s go for a shower. Not together obviously.

75 comments on “Track Sprints, Heart Rate Zones + Recovery From Broken Bones | Ask GCN Anything

  1. If you've got a question that you'd like us to answer leave it in the comments below using #torqueback and #askgcntraining for your chance to win a three month Zwift subscription.

  2. #askgcntraining I wanted to ask why does my resting HR does not go down to my (normal resting) HR of 45-48 after morning workout of 75 km with average of 27 KM/h (its quite windy here in Muscat, OM), It stays around 63-65 even 6 hours after ride. I'm 91KG 5 foot 10 inches with good leg muscles and some upper body fat separated evenly front and back of my torso.

  3. #askgcntraining I’m using the Zwift “build me up plan” , after 3 weeks in the ftp intervals are becoming too easy . Should I be taking ftp tests on the given rest days?

  4. #torqueback Hi guys, I'm going to the Pyrenees next July to see the Tour with a friend and we are going to take our bikes to climb some mountains (Aubisque, Torumalet, Peyresourde…). The thing is that my friend is quite strong because he trains for amateur races, but I'm quite an average rider. Any tips on how to complete those climbs and not die in the attempt? I have the training package of strava summit if that could help. Thanks guys, keep it up!

  5. #askgcntraining My recovery after short efforts (RPE of 9/10, up to 5 minutes) is lousy. I seem to need loads of time and often can't hit the intervals normally prescribed in my sessions. How do I improve my ability to get back and hit the power numbers, what kind of sessions can I use in my training?? Thanks.

  6. Beer may be proven to be bad for recovery – but it is just SO DAMN GOOD after a long hot ride. I will continue to choose it as my go to recovery drink – but then I'm not a pro and won't ever be one

  7. #torqueback #askgcntraining following on from the blood donation question- is there any adaptive benefit to training in the two week window after giving blood (in the same way training at altitude is beneficial for example)? Cheers guys, great show.

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  9. Sorry, but not 100 % right. It's the alcohol that's bad for recovery, not beer in general. Alcohol-free beer is quite good for recovery.

  10. #torqueback #askgcntraining , Hi. Can you ask the pros do they hate more running out of breath on long climbs or burning legs. And which is considered more of a suffering. Thanks

  11. #askgcntraining Hey GCN guru's! I am a pretty good cyclist, mostly doing MTB and CX though. I do OrangeTheory workouts (HIIT) 2 days a week … but am not really losing any weight . Hoping to lose some weight and get stronger riding and build endurance. What should i be doing on the bike with 2 to 3 days a week riding (1 day commute, 1 day MTB 1 hour "race", and 1 other day of riding) to best get towards my goal?

  12. #askgcnanything #tourqueback is 14:30 a good time for a 10km TT I'm 16 the other times are usually from 13 min to 20mi and i s there a way I could improve my TT

  13. Honestly, you guys are getting really good at the presenting thing. Good info & your personalities are starting to shine through. Great work guys 👍

  14. #askgcnanything #torqueback #askgcntraining hi guys as always love the channel and show. I'd like to know why the pros don't ride aero bikes in professional races. I ride a trek sl6 Pro and their bike look similar in style to my bike.

  15. #torqueback hello gcn. I am just starting to ramp my training up for the start of the race season and commute by bike every day. However every time I ride a bike (my commuter or road bike) I get cramp in my lower inside quad just above the knee (but definitely not the knee) it also gets worse when I climb out the saddle. Is this a bike fit issue or muscular imbalance or both. Any help from anyone world be greatly appreciated. Thanks

  16. #torqueback I know you're often recommending interval training as most efficient way to get stronger and fitter. However, I mostly like to do longer rides (3h+) with a bit of everything (mountains, flats) without paying particular attention regarding what would be the most beneficial training wise. I just enjoy that type of riding. My question is: what am I missing out on? I see myself getting fitter (strava says so) but I'm wondering what I'm foregoing by not structuring my training in a particular way. I unfortunately don't even own a bike computer which makes timing intervals difficult anyways. Thanks!

  17. #torqueback hey GCN, my bike weights 8.5kg and has normal tyres but it has a aero frame, what is the best way for me to lose 0.5kg to 1kg of weight from my bike but also able to make aero upgrades? Is it possible to upgrade both aero and weight? Thanks

  18. I've been watching GCN for about 3 years now i think, and this was the most fun ASKGCAnything i've seen so far. Massive thumbs up guys!

  19. #torqueback Hey guys, I'm a bike messenger during the week and in the weekends an avid trail runner. However, I'm now for years struggling with Patellar Femoral syndrome. No intense pain, but always a bit simmering in the background. I've seen physiotherapists, but I'm wondering if you have some extra advice! thank guys.

  20. 8:48 Happy Rider – Epic Rides! (C) Guiness is perfect for recovery.
    It's consumed slow in small gulps and low volumes: no alcohol spike in the blood
    It's a vasodilator: more blood into your muscles, less crampings
    The small amount of alcohol helps post-ride consumed sugars to be utlized for glycogen replenishment.
    Slight diuretic action, even though delays re-hydration, may help with flushing out of toxins…. or some, sure thing approved under TUE, substances.
    It tastes good… though, I alredy wrote about Happy Rider.

  21. Hi guys need you help #torqueback , I’m a chef. I work 50-70 hour weeks but love to ride in my lunch breaks and days off. I see a lot of your videos and comments about intervals and different training etc, I don’t really know what these are. I go on my bike and I have different routes I go, and well I just ride… some days I’ll climb and sometimes I’ll go on the flat but always goes as fast as I can. Am I doing it wrong or is this okay? Cheers Aidan

  22. When I was at University I looked forward to the communal shower after a workout. Come on guys, loosen up, Splish splash!. Great work!

  23. Hey guys, obviously you probably shouldn't do this, but in theory kinda similar to altitude training…. would donating blood work in a similar way? increasing the efficiency of the remaining red cells if you did train after donating blood?? #torqueback

  24. Hi GCN, sorry for my bad english.
    I like cycling very much, and iam complete newbie bout cycling. Here's the issue, can i use GCN cycling tips ( most GCN video use a road bike ) on my hard tail mtb bike?, Because its the only bike i have and i want to enjoy my cycling more around the city. Thanks. #torqueback

  25. Chris, 1700 watts!? In my wildest dreams I will never see that kind of power. Don't laugh at yourself, 1700 watts is amazing!

  26. Hi Guys – I have a question for #askgcntraining. I’ve been doing a nice variety of workouts on Zwift through the winter and every time I’m about to get started, I have to decide whether to do the workout in ERG mode or not. I almost always do well hitting my targets regardless of whether I’m in ERG mode or not but for some reason ERG mode feels much harder. My questions – why does ERG feel harder (or is that just in my head), and is there any difference in training benefit between having ERG mode on or off (assuming you’re successful with your targets for both cases)?

  27. JB-rower I am a 72 years old rower who bikes to compliment my sculling. Your answer about recovery for older athletes was helpful especially Criss' mentioning his father in law. A lot of your advice is great for people who want to keep fit and healthy at the level they choose. Thanks

  28. #torqueback #askgcntraining Hi! Love the channel and really appreciate all the info and entertainment that it and the people who host it have brought me as well as helping reignite my love of cycling. Hopeful I can get some advice however… I've signed up for the STP (Seattle to Portland ride) which is a 206 mile long journey in July, that can be ridden in one day or split into two days. Problem is, I just haven't been able to eke out much time on the bike from working long hours at a very physical job that on top of everything is also a night shift. Should I flip things around and do longer rides, if I can squeeze them in, during my work week and focus on intervals at the start of my weekend to allow more recovery time? Or should I just rest a day and then do the heavier cycling specific workouts? Or should I just focus on riding as often as I'm able but at a low intensity? Also considering getting a trainer to just make it that much more convenient to hop on the bike and ride during the night time when I'm actually awake instead of waiting for daylight, which is my afternoon and evening since I have a backwards schedule. Would this be worth it? or is it better to ride later in my 'day'?

  29. #torqueback #askgcntraining I am curious about the deeper details of bike fitting. I understand if you guys don't answer this question due to everyone's bodies being different and not wanting to give bad advice.
    So for me in particular I have done the basic bike fit method of looking at knee bend for saddle height, and the knee over the pedal axle at 90 degrees for saddle lay back. I have noticed from this fit that my saddle is 100% as far forward as it can go, and interestingly my hamstrings often get more fatigued than my quads over a hard seated effort. What type of fit changes should I consider?
    One thing I was considering was smaller crank size, but I am 6ft (1.82m) and ride a 172.5mm crank arm which seems to be a pretty normal size.
    I know these questions could be better answered by getting a bike fit, but if I can learn to improve my fit myself then I will be more confident adjusting my fit as my fitness changes and I age over the future years. I don't want to rely on someone else every time I consider an adjustment.
    Thanks, love the show/channel!

  30. #torqueback #askgcntraining hi gcn, i am looking for some training advice. There is a climb that is 1.2 miles long with a average gradient of 10.9% and i would like to get faster up it… any tips? Thanks

  31. This has come out at a great time, while watching this I’m waiting in a hospital bed for surgery on a broken elbow. It’s sad because junior nationals is 2 weeks away and I was hoping to do well 🙁

  32. #torqueback Hey GCN! I have 2 questions regarding wheel maintenance. So, my friend recently replaced his inner tubes on his 4za stratos rc30. He's using 23mm tyres.

    Question 1: the tyre seems to have an uneven contact point. I've deflated the tyre, checked that the bead is sat correctly in the rims and reinflated it but it still has the issue, although it seems to be better. Is it a case of the tyre not being seasoned and would be fine after a ride? Or what might it be and how do i fix it?

    Question 2: I checked the website and there isn't any details of what sizes of tyres are compatible with the rims. Do you think that 25mm tyres would fit and maybe a 28mm even?

  33. #torqeback is there any way I could get back to my track racing as I have been unwell and out of 4 weeks of training

  34. Hi Guys, inspired by today's awesome Rad Race video, and looking at the different bikes used on GCN Tech, I've been looking to get a fixed wheel bike. However, I was wondering, what makes one fixie better than another? Where should I put my money? What's a good entry level price? The usual upgrades like gears aren't an option obviously, but I'm really not sure where to start! Don't think I'll be going in for the Rad Race any time soon, but who knows, maybe one day… #Torqueback #AskGCNTraining

  35. #AskGCNTraining #Torqueback Hi GCN, after having a bike fit at my local shop, I feel very comfortable riding for up to 5-6-7 hours. But if I hit a climb over 10%, and it's over 1k long, my lower back starts to hurt. A lot. I watched your video about back pain but I'm not good enough to sustain a high cadence on these roads. What can I do in addition to strecthing? Thanks, I enjoy your content a lot!

  36. As an enthusiastic amateur I have not noticed any ill effects after giving blood (every 3 months). And as the guys say – a great thing to do, and you never know when you or your loved ones may be in need.

  37. I'm trying to get down to my race weight but i've noticed a significant drop in power over the last few weeks. Since january i've gone from ~70kg to 63 kg now and i want to lose another 2.4 kg of fat. My resting heartrate has also dropped from 58 bpm to 48 bpm and now i really struggle to even reach my threshold heartrate. Is there anything i can do to prevent this? I eat 200g+ of protein a day and 60-80g of carbs on the two meals before my workout. #torqueback

  38. Hey GCN team, I'm currently recovering from a myocarditis, heart muscle inflammation, and will be back on my bike soon after 9 months without training. Is there something like a training plan with focus on the heart rate? #torqueback #askgcntraining

  39. #askgcntraining what upper body exercises/strength training can you recommend for indoor training over our up coming winter as last year I found after months and 5000kms on the smart trainer when finally getting outside my upper body (especially arms) got tired real quick. Keep up the great work your team is doing.

  40. #askgcntraining Can you talk about polarized training? Polarized Training emphasis on endurance training – suggesting that 80% of your training should be in Zone 1 (in a 3 zone system) and 20% of your training should be in Zone 3, where this 80:20 rule applies to the time you spend performing training, i.e. the ratio of low-intensity training to high-intensity training. Thanks!!!

  41. #torqueback I think late last year Si talked about an interval training the pros are doing that is even more brutal than 40/20s, can you point a masochist in the right direction, please?

  42. Hi guys. Love the show. In fact, I think it is….#SuperNice. I’m getting back into cycling after a long absence and it feels great to be riding again. I recently got a turbo and I’ve been using Zwift for about two months now. I’ve noticed that I gravitate to a cadence level between 95-100 rpm during workouts in ERG mode. That feels good to me and isn’t hard to maintain given that my turbo will adjust resistance for any given cadence to match the target power levels. I’m wondering if I should mix in some intentional lower cadence workouts. I live in a hilly area and out on the road it usually isn’t possible to spin at that cadence with my gearing. On a recent ride I had to grind up a long, steep climb at high 50s/low 60s RPM, something I rarely attempt on the indoor turbo. What do you recommend and are there any workouts on Zwift that target cadence training? #AskGCNTraining #Torqueback

  43. #askgcntraining #torqueback I'm starting to get into road racing but I don't have access to a car, I'm considering getting the train to within 10/20 miles of races and then riding to the start, is there a way I can use this ride to the race as a warm up?

  44. #torqueback #askgcntraining Is mid 30's too old to start racing? Obviously I'm not going to become a pro, but can I hope to be a decent Cat 4 racer? I took on cycling about 6 years ago and now I'm the best shape of my life. Thanks!

  45. #ackgcntraining #torqueback I would like to increase my 20 minute power for racing. What type of training should I be doing? Also how much recovery time do you really need?

  46. #torqueback #askgcnanything hey guys love the show borrowed a fizik Antares r1 after I found myself in great pain down there after every ride. It was the regular without cut our or channel in the middle. I have no saddle pain anymore. My question is if I had no discomfort with the regular one will the one with a cutout help or at least won't make it fit less good. Because I found this bargain from someone who's selling the one with cutout for a whopping 100€ less.

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