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Training For Endurance When Short On Time | Ask GCN Anything

Training For Endurance When Short On Time | Ask GCN Anything

– Hello and welcome to Ask GCN Anything. It’s that time of the week when we go through your
questions all about cycling. – Now if you’d like to leave
a question for next week, then use the hashtag Torqueback and leave your question
in the comments below. And if you’d like to ask a
training-specific question, then use the hashtag AskGCNTraining. (light swoosh) – So we’ve got a question from Ben Hinks, “I live in the hills and want
to get better at sprinting “and riding fast on flat roads. “Is there any way I
could do this on hills?” Well, the answer, Ben, is yes. We actually spoke to Chris Opie, who’s our resident sprinter, and he said that what you want to do is look at doing about six efforts
of around 12 seconds uphill and that will work on your power. Then you can also do the
same effort going downhill and that will work on your cadence. So basically you’re working on your speed and your power which ultimately
will give you a fast sprint. – Yep. So basically, it’s the effort that counts and you can use a hill, you
just have to use it wisely. You could actually also
check out Chris’ excellent how to sprint video. – Maintaining a really strong angle point at the front of the bike. Are you ready for these, Si? – Yeah. – Come on then. (upbeat music) (loud swooshes) – Right, now we come to
our special Zwift section where the lucky questioner
gets three months of free Zwift subscription in return for their excellent question. You can submit your questions using the hashtag AskGCNTraining. – So the lucky winner this week was Frederick J. Gomeringer, Jr., I think that’s how you
pronounce your name. I apologize if not. “Is there a way to train for endurance “while being time crunched? “So basically, what I’m
asking is there a way “to substitute a training
method to increase endurance “without riding longer or is riding longer “and more often the only way
to increase one’s endurance?” Well, I don’t know if you want to start. Do you want to start with that one? – Yeah, well, I think
it’s an excellent question for both time-crunched
and professional athletes because when athletes talk
about increasing endurance, they normally mean about
increasing their aerobic efficiency and traditionally, in the good ole days, this was done by just doing
really, really long rides, like with you know,
just water and no food. But that is old school and
it’s not very time efficient for anyone and I think these days, even professional athletes
who have more time to train would do things a little bit differently. So we did chat with Zwift about this and basically the more efficient you are at processing fat and
carbohydrate aerobically, the higher your sustainable power. So that means you can produce more power for fewer heartbeats basically. So how do we do that? Well, we did talk with Zwift about this and we got some suggestions
for sessions and here we go. – [James] So do a repeated
session, so 30 seconds at VO2 max intensity, so
around 106 to 120% of your FTP with three minutes in recovery. So remember that, three minutes, ’cause you’re gonna need it. And you know, you want to do around 20? – [Emma] Up to 20, yeah. – Up to 20 of these. These efforts would actually
be a really effective session. – Yeah, and the key point is that although the intensity is VO2 max, the effort only would
target your VO2 max system if you did the interval for
longer than three minutes. So if you do a shorter interval, so 30 seconds up to two minutes, while it’s at VO2 intensity, it won’t really be training
your VO2 max system because you won’t have
reached your VO2 max. And so what it does do
really well is train your aerobic capacity. You should feel your
breathing rate increase towards the end of the
effort to cope with the load but it shouldn’t be a sprint. So you want to hold it nice and steady for the 30 seconds to two minutes, however long you’re doing it for. – So a few key performing tips
to perform the training is riding with a high cadence
for the interval portion. This is an aerobic effort so
maintaining a high cadence really improves the aerobic stimulus. And also, the intervals
are not maximal efforts, so remember that. They are nice and controlled efforts with stable power produced. – Yeah, and so if you wanted
to progress a session, when you start out, you
could do for example 10 times 30 seconds hard
with three minutes’ recovery and then as you progress
and you get stronger, you could build it up
to 20 times one minute with just two minutes’ recovery. So don’t start out with
the hardest version. Start out with the easiest
version and progress. – And these can all be
done out on the road but it is a lot easier to
do it inside and on Zwift because then you can
really get clear power. – Yeah, you’ve got no excuses,
because out on the road, there’s always a traffic light, or a hill, or a downhill, or a
pothole, so on a trainer– – The weather.
– The weather, yeah. So on a trainer, it’s
really time efficient but also you know exactly
that you’re going to produce the right power so it’s quite a good one. – And also you can just sit
at a certain power, can’t you? On there you see what
power you’re sitting at, you can sit there, it’s easy
to do, it’s there, no excuses. – Yeah, I found personally with Zwift that physically it was hard,
but psychologically it was easy because it would apply the
power and I just had to do it. So I didn’t have to decide
to produce 250 watts. I had no choice or I stopped pedaling because I couldn’t do it. (loud swoosh) Alright, the next question
is from Eli Chris Brown and he asks, “Is there a maximum
size a break group can be “before it is no longer
regarded as a break? “Say if there are more riders in the break “than in the ‘peloton’ itself, “which group is actually the peloton? “And how big does the break need to get to “before the aerodynamic
advantage of the peloton “to be negated, assuming
the break collaborates?” Well, that is a very complicated
question, but we love it. – I mean, it is a great question and it did get a lot of chat
in the office, I have to say. – Yeah, we think basically,
that the peloton is where the GC riders are. So if the GC riders stay behind and big group goes up the road, it’s still a break, we reckoned. – Yes, so basically a race is split up into three parts normally. So you’ve got the breakaway at the front and the breakaway is getting
away from the peloton, which is the main GC riders. And then the guys that are
falling out of the peloton– – Out the back. – Out the back, is known as the grupetto. So basically, it’s a difficult one because there’s no right or wrong answer. But I would say, the peloton is the racers that are still racing and
the breakaway is the racers that are getting away from that group. – And then we come to the
aerodynamics question, which I thought was a
really good question. And that is actually the
subject of ongoing research so I had a bit of a look and it turns out that Bert Blocken at Eindhoven
University of Technology has recently started doing
research in a wind tunnel with really large groups of cyclists. So previously, we already
knew that a group of cyclists, obviously you save energy
if you’re behind someone and previously it was thought
you saved 50 to 70% of energy by riding in a group. But Bert Blocken at Eindhoven has found that with a 121 model
cyclists in a wind tunnel, if you ride at the back,
you’re actually only using five to seven percent of the energy– – Big savings. – Yeah, exactly, which is
why riders who are good at riding in the peloton
save so much energy. So that means that
obviously the big group, you get more of an advantage,
but how big the group has to be to get that big
advantage, we don’t know. We’ll have to ask Doctor or
Professor Blocken I think. – I think more research is needed. – Yes. But fascinating question, thanks. (loud swoosh) The next question comes
in from Fleinsoppmannen. – “How do I know when to buy a new bike? “I’m pretty new at cycling,
especially road biking, “but I feel that my road bike
is a bit too small for me. “I don’t know if I should try to ride it “for a big longer before
I invest in new gear.” I personally would say get
down to your local bike shop and get a bike fit. I think once you know black and white what your measurements are, and then you’ll know exactly
if your old bike fits or if it doesn’t fit. I know you did a video
on this not too long ago. – Yep, yep. You can check out this video
of my bike fit with Shimano which was really interesting to me even though I have obviously
been racing and riding for years and years,
just the details of how a bike fit happens and what’s important to look at in your own bike fit. I think especially if
you’re new in cycling, that will really help you to be sure that bike frame is at least the right size and to avoid injury potential which you don’t want to
get injured obviously. – Definitely don’t want those problems. – And even if your bike
does fit you currently, it’ll give you peace of
mind to know it’s okay. – Yeah. There you have it. So the next question is from Sajmon495, “What’s the newest approach
to stretching/rolling, “straight after exercise? “Heard an opinion that might
actually develop muscle damage “already done by the training, “or is it better to do
it a few hours later, “for example at the end of the day?” Well, I personally
would get in from a ride and then I would straightaway stretch and then I would kind of work on recovery, shower, change, chill out for a bit. And then if I have still
some kind of like knots and stuff that I kind of want to iron out, I jump on the roller. What’s your kind of opinion on that? – Well, I don’t like doing my stretching straight after riding because
the first thing I want to do is get showered and fed. Normally, I’m quite hungry,
so that’s a priority, otherwise I’m hangry and hangry stretching is bad stretching.
– We don’t want a hangry Emma. – No, no, bad. But basically, I have
to say I was pretty lax about stretching because
there’s no scientific evidence to show that stretching
reduces your injury risk or indeed makes you more flexible. I’m not saying you shouldn’t do it, because I do still sometimes stretch. It makes me feel better,
it’s quite relaxing, and it can make you feel more relaxed. But personally, I would do
any stretching or core work either before… Well, I do my core work before the ride and I do stretching in the
evening when I’m clean and fed. So there you go.
– Good point. (loud swoosh) So the next question’s from
Chip Thomas, Thompson, sorry, “Does regular donation
of blood components, “platelets and plasma,
have any impact on fitness? “Thanks from Northern California.” – I mean it’s clear that if
you lose red blood cells, your performance will reduce. Whether or not you can feel
it is a different matter. I think that’s why the
jury’s out in some cases, but it’s only the fact
that people used to dope by adding red blood cells would indicate that losing red blood cells is not great for your performance.
– Would decrease. – Yeah. And although your blood
plasma volume will return to normal within 24
hours, it’ll take weeks for your red blood cell
count to go back up and longer possibly if you’re vegetarian. I actually have anecdotal evidence because when I was a student, I gave blood right until my early 20s and I noticed it one week when
I was running in the summer. I did a track session the week before and a track session the
week after donating blood and the difference in my
800 times just doing reps was huge, it was like 20%. I was the same effort. There weren’t any other real major factors that were different and
it was a real eye opener. So since then, I’ve not donated
blood in the race season. – [James] No, and I’d
probably advise the same. – Definitely, definitely, ’cause it will affect your performance. But good on you for being a blood donor. That’s a freaking brilliant thing to do and just maybe think about your targets. Right, the next question
comes in from Jens Digmann, who asks, “Hi GCN. “I was just wondering if you
think that ‘foam inner tubes’ “like the ultra boost sole, shoe sole, “is the future of inner tubes. “Will we maybe see them in
the Tour de France peloton “in a few years time or is it a gimmick? “I think the concept is very cool “but I haven’t tried them
yet so I don’t really know “how efficient they are. “And also, do you guys fancy football “and if so, do you support any team? “I’ve always wanted to know.” – Do you support a football team? – I’ll be honest, I’m
not hugely into football, but I’m from Norwich so by default, I’m a Norwich City supporter, especially when they’re
playing Ipswich Town who are our arch rivals. – And when I was younger
I did get a chance to go and visit the
Chelsea football ground where I met John Franco Zola, if that’s how you pronounce it, so I kinda started following Chelsea. But now I’m just full gas cycling. – There you go, to the real question. – To the question. – What do you recommend? – Tubeless, I personally ride
tubeless on my road bike. And I do think it is amazing. You don’t have to bring
a pump, an inner tube, you don’t have to worry about puncturing, and you don’t have to worry
about those really annoying like pinch punches so you
can ride at lower pressures and not worry about pinch punches. So I think that’s where we’re going. – And what do you think about this foam? To me, that’s quite new to me. So I– – I’m not convinced personally. – No, but then I thought about tubeless, I thought that sounded
like a terrible mess with all that sealant and
now they’re everywhere and I used them last year and loved them. So I reckon, I’m gonna
gamble and say yeah, I think foam is the way to go. – I reckon tubeless, so… Jury’s out. – Watch your speed. – Yeah. (loud swoosh) Next question is from Emily. “What’s the easiest
way to clean chainrings “without removing them?” – Elbow grease, Emily, elbow grease. – Yeah.
– And degreaser. – I think degreaser’s the main one here. So what I would do is I
would get in from your ride and when you want to clean your bike, get an auto stand or whatever, spray as much degreaser on the chainrings as you think you need, and– – [Emma] Or you can use a
paintbrush dunked in degreaser. – Exactly. And then just kind of like
spread it around the chainrings and then get kind of a wide brush or kind of a relatively hard brush and just kind of scrub the rings and then just get a
hose and like normally, it comes pretty clean. – Yeah, the thing you have
to remember, obviously, is you have to also clean the chain, because if your chainrings are dirty, then your chain may be dirty or your chainrings may need changing. So if you don’t clean the chains as well, they will just get dirty
again straightaway. So clean your chain and I’m
sure we have lots of videos on cleaning chains. So clean the chain and make
sure you lube it afterwards or it’ll go rusty and
squeaky which is horrible. – [James] Yeah, and it’s
horrible riding with no greaser on your chain, so make sure
you do lubricate it back up. – And the next question
comes from Eoin Gray, who asks, “I recently
got a new gravel bike “and every time I go out on longer rides, “I get neck pain. “Is there any way to avoid this?” What do you reckon? I think that if you’ve got a new bike and you’re used to riding an old bike, but you don’t get neck
pain on the old bike, then it does seem to
indicate there’s something about the new bike’s position
that is giving you neck pain. Or it’s the bumpiness of
the gravel potentially. But it might be worth
comparing the positions. – I would definitely look at your position because it might mean that
you’re a bit too lower than you’re used to so you’re looking up and that’s when you’re gonna
get a bit of a sore neck. – Yeah, you crick your
neck because you’re… So the drop to handlebars is too much. – But I used to always,
when I started racing, so I was always training on the tops and then I started racing
and I’d sit on the drops for four hours and then
I would get neck pain. So that’s just ’cause
you’re kinda not used to it. – Yeah, exactly, so train in the position and you might get used to it. – Yeah, but if not, just
kind of adapt the position. – To be more similar to your old bike where you don’t get neck pain. – Exactly.
(loud swoosh) – Next question comes in
from James Webster who asks, “How do you remove old
sealant from a tire? “I have a tire with good tread
and a bunch of dried sealant. “I’ve been using my thumbs
to rub off the sealant “but I have removed the
skin from my thumbs. “Don’t laugh.” Well, I confess that I’ve never
removed sealant from a tire. What do you do James? – Is that because you keep
having all your pro mechanics? Is that what it is? – Well, I just didn’t use tubeless– – This world champ over here. – When I used tubeless,
yeah, I had a mechanic and now I don’t use ’em too. – So I have come and had this problem and like you, I was scrubbing away and still couldn’t get it off. But what I used was a wire brush. So if you just wanna get a wire brush and just scrape the inside of the tire, that normally helps it loosen off. People have used Windex
to kind of loosen it off. But yeah, just use a bit
of elbow grease and scrub. – So if you use any kind of
soap basically, or Windex, you want to be sure it’s
nothing that will damage the rubber compound
because obviously then, you’ll ruin the tire. So don’t use anything too harsh or you might end up
nattering the tire anyway. – Just get a good brush. – Scrub.
(loud swoosh) Next question comes in from
Luis Solaegui who asks, “I just broke my collar
bone in an accident “and I won’t be able to
ride for some time.” Sorry. “Is there any way to decrease muscle loss “and or maintain aerobic
condition while I heal?” Well, sorry to hear about the injury Luis. – There is, I mean,
there’s plenty out there because this is the most
common cycling injury. You only have to do a
little bit of Googling to find out all different kinds of ways, but I’ve personally never,
touch wood, broken my collarbone but a lot of friends have. What they’ve used is they’ve
kind of spun their bars around so they’re a bit higher, so
you’re sitting a bit higher so you’re not putting so much
pressure on the collarbone, and jumped on the turbo. Because you can do the
same amount of effort on the turbo and you just
have to kind of sit there for longer. – Yeah, it’s a super
effective training tool, the Turbo trainer, so
it’s maybe not as fun as going out for a ride with
your friends on the road, but you can definitely
maintain your fitness. It’s just that you have
to be a bit dependent and sit on the Turbo. But with modern training
tools like Zwift frankly, it makes training on the
Turbo so much more fun. Yeah, so when I broke my collarbone, I was just on the balcony
on a Turbo trainer. And of course, a lot of pros
who break their collarbones get back to racing very, very quickly. For example, you mentioned– – [James] Yeah, Matthew Hayman who rode for Orica-GreenEDGE back then, he broke his arm or
collarbone or something and he actually used a step ladder to kind of get back on the Turbo and kind of lift his weight off. And yeah, he won an entire race, so– – [Emma] Straight afterwards, after all his training on the Turbo. – [James] It can be done. – [Emma] Yep, it can be done
and you have no excuses now for not winning after
your broken collarbone. Sorry. But best of luck for your recovery and let us know how it goes on. (loud swoosh) – So thanks for watching. I hope we’ve answered all your questions and I hope you’ve enjoyed
watching this video. So if you have, give us a thumbs up. – Yep, and you might also
like to check out the shop where you can buy these lovely yellow Tour de France t-shirts. – We love them. – We do love them. I like ’em, I feel quite
sunny in this t-shirt. – Yeah, your’s needs
iron, Emma (laughing). – Oh, hush. – Other than that, it’s all
good. Thanks for watching. – Give us a like. – Give us a like and
look out for next week’s.

100 comments on “Training For Endurance When Short On Time | Ask GCN Anything

  1. How do you manage the degreaser and it's possible affect on the environment as there are likely thousands of cyclist degreasing daily? Is there a biodegradable degreaser?

  2. Comments for Sajmon495, Jens Digmann and Emily:

    @Sajmon495 — If you've ever suffered a muscle cramp, seizure or spasm after intense exercise, then you'll know the importance of stretching. It is the fastest and simplest treatment. So, if you train hard, I recommend stretching immediately after you stop cycling in order to stave off possible problems. This is extra important if you will be sitting for long periods of time after intense cycling. I usually cycle early in the morning at dawn. Afterward, I go to work and sit at a desk. Stretching immediately after cycling is an effective preventative for muscle trouble. On the other hand, if you seldom train hard — if most of your cycling is "low intensity" — then you may rarely need to stretch.

    @Jens Digmann — Using foam in place of air pressure for tyres has major problems. With air, you can vary the pressure to suit the weight on each tyre and the road and weather conditions. No such adjustment is possible with the foam. If you are a small person with a low body weight, you may find that the foam is too stiff, producing an uncomfortable ride. If you are a large person with a high body weight, you may find the foam is too soft and the tyre may compress too much, allowing your rims to impact rough pavement. And there is no way to temporarily reduce the stiffness of the foam for wet or cold weather. The idea of foam in tyres has a huge appeal because it virtually eliminates flat tyres — but the negatives described above can be serious when high performance is a goal.

    @Emily — The easiest way to clean chainrings is with the chain off. Then you can use a rag with a little degreaser on it to wipe the teeth clean. But you'll never be able to get the teeth completely clean in the hard-to-reach places (like the outer side of the small chainring on a 2x drivetrain). Two things to avoid: (1) Do not spray a degreaser toward your bottom bracket. You may get degreaser into it and damage it's lubricant. (2) Do not use a wire brush. I don't know why James would use a wire brush on a bike — it will scratch it. If you need to use a brush, use a plastic one. For example, an old toothbrush with stiff bristles is great for the chainrings.

    As Emma mentioned, cleaning the chainrings is only part of the job because, if your chainrings are dirty, your chain, cassette and the jockey wheels of your rear derailleur will also be dirty. So you must clean the entire drivetrain or your chainrings will become dirty again on your next ride. Cleaning the drivetrain is easier if you can remove your chain. Some chains (like most SRAM chains) have a removable link (SRAM calls them PowerLocks) which enables you to quickly remove the chain. And the type of lubricant you use on your chain can have a large effect on how quickly your drivetrain gets dirty and how frequently it should be cleaned. Generally speaking, if you cycle in wet weather, a water-resistant wet lube is often the best (like Park Tool CL-1). But, if you mostly cycle in dry weather on clean roads, a dry lube (like Molten Speed Wax) can be a better choice because dirt doesn't stick to it as much as the wet lubes. And, with a dry lube, there is much less cleaning needed on the chainrings, cassette and jockey wheels.

  3. #torqueback My mom – who actually doesn't know much about cycling – recently asked me the following question and I was blown away by it because i never thought about this: Now Froome has been allowed to ride the TDF after his salbutamol incident, it seems like he isn't really at his best. He doesn't have the yellow jersey and he didn't win any stage yet. He also hasn't shown us his absolutely amazing climbing skills. Is this a total coincidence?… Or is he more careful with the use of some substances – like salbutamol – because they are keeping a close eye on him after the salbutamol incident, and is that the reason why he isn't "at his best"?

  4. You should donate blood if you are Sunday bicyclist like me.
    Benefits are. When you but your body on max stress it pounds up on better level. And you learn more about your fitnes.
    You help other people.
    My own fealing is that you will lose that old iron and old smug in you.
    Feel better. Realy feel better

  5. I don't hate the presenters… I'm sure they are nice people but, since Matt left the channel has been less appealing.

  6. At 4:00 it says effrots I can’t read anymore and I can’t comprehend the videos
    I’m ded thx gcn

  7. 10:54 you guys missed the part of whether the pros would ever go tubeless. I'd say highly unlikely. Tubulars are lighter and still ridable for short distances while flat. Plus they have pro mechanics to do all the gluing

  8. #askgcntraining My question is about potential strength, and gender! I'd like some training advice for keeping up with my husband who is both lighter, and stronger than me! He weighs between 56 and 57 kg, and has an FTP around 200, and he's particularly good at climbing. I weigh approximately 61-62 kg, and have an FTP of approximately 150. I've been training on Zwift for about 6 or 7 months, although admittedly without a strict schedule or intent. While my power has only increased from 143 to 148 in the past 6 months, I have gotten noticeably faster climbing hills, cutting off in some cases minutes of my best times. But for all my efforts, my husband can still destroy me on both the flats, AND the hills! He's kind enough to wait for me at the top, but what would be the best way to train to keep up with him so I don't feel I'm always slowing him down? Or, do I have to accept the fact that, as a female person, I will always be a bit less strong than my man? How do I know when I've "maxed out" my potential abilities? I'd like to mention that he doesn't care at all how fast I am, and would ride with me no matter what 🙂

  9. #AskGCNtraining I have an event, you must cover 12 miles in 30 minutes, course is flat. What is the best approach, keep the full 30 in one go, 2×15 efforts with a break, 3×10? My guess is 3×10 and later 2×15 but at what point do you switch?

  10. You answered a question I didn't even know I had! The platelets question was perfectly timed. We have a bit of a shortage here in the States. If it's going to make cycling hard then there's no way I'll risk it.

  11. #torqueback Hi, GCN. I know the Zwift is most famous of the cycling apps, and I must admit, I enjoyed it in the past, when sharing turbo trainer with fellow cyclist. However considering getting it for my own this winter season, but I am dreading expense of new laptop, turbo and Zwift subscription all at once. Are there are other apps as good as that one, and cheaper/less equipment (laptop) demanding. Any recommendations? Thanks Barbara

  12. #torqueback hi GCN 🙂 how to deal with jerks? a couple of days ago an mtb rider saw me coming down the road. he instantly felt the need to chase me. he crossed red lights, waited for me, draft me, overtake me…i don't know what his problem was. I didn't react to his behavior. What would you recommend? For a short moment i thought: if he didn't go away…i stab him, or push him in front of the next bus.

  13. #askgcntraining Can you share how often and some cycling specific exercises to do for strength training both on and off season ? i would like to keep a routine year round incorporating cycling with weights without overtraining. thanks !

  14. #askGCNtrainning. I think to get draft from another rider, you would not need a large group, but could use the strategy that geese employ. What do you think.

  15. Feedback: Any chance of translating FTP into an equivalent LTHR? I wonder how many viewers actually have a Power Meter. Pretty sure it's a minority.

  16. "You don't have to bring a pump, an inner tube, you don't have to worry about puncturing". – You do know that's obviously wrong, and downright misleading, right?
    I mean quite apart from needing to re-inflate tyres after some punctures, even after they have sealed due to loss of pressure, and the fact that some punctures are too big for sealant to deal with, necessitating a spare tube just in case.. 'burping' a tyre is pleasure I see you're yet to experience.. and c'cross riders need to worry about possible sidewall tearing too.

    No I mean I'm with you – tubeless has lots of benefits. But you're making it sound like a magic bullet.

  17. I had no idea Danny Zuko and Sandy knew so much about cycling.
    No doubt they can go like greased lightning.

  18. #askgcntraining I'm a high school runner with a 4:36 mile, i just got a road bike and clip in shoes and i went for my first ride and i did 16 miles at 16.5 mph is that good for a beginner?

  19. As someone who was recently anemic from blood loss. A lack of red blood cells will have a very noticeable impact on your performance. Anemia can cause crushing headaches and expect to be winded by basic activities like walking up stairs. I didn't notice the effects quite as much on the bike but my speed, power and endurance were all heavily reduced. Iron supplements can help but as always talk to your doctor before starting any new supplements.

  20. Would neck pain during a ride be caused by too wide handlebars? I sometimes get a bit of pain in my neck/shoulder area during a long ride, and one suggestion I read is to go with narrower handlebars.

  21. #askgcn #torqueback Hi, I've just bought some new wheels with internal Rim width of 19mm. When I put on 25c clincher tires on them, the measured width comes out to 28mm. Should I pump the tires to the recommended Psi for 25c or 28c for my weight ? Thanks! Keep up the good work.

  22. #Torqueback , the other day climbing a hill that was about 10% (putting down a solid 400 watts), a very large dude on a huge framed ebike with tires and fenders that literally were the size of a motorcycles went flying past me at 40kph or something dumb like that, with him not even bothering to pedal at all.

    So when does an ebike stop being a bike and instead become an electronic motorcycle that happens to have pedals in case your battery goes dead?

    Whatever that thing was, it should require a license plate.

  23. #torqueback Hi GCN, often when I am watching bike races, especially grand tours when some riders are taking it easy, I see many riders just chilling out and talking to each other, a very current example being Sagan and Gaviria during the early stages of the TDF. I am always interested in what they are talking about. As most of you GCN hosts are ex pros could you give me some insight into what you guys talked about, tactics, food, the weather?

  24. #askgcntraining is there a difference in ftp when riding on the flats and riding on the hills because i do seem to put in more(and longer) power on the hills(mountains) then on the flat? thx and love all of the new presenters grtz from belgium

  25. Along with That Ollie can we dump James? These two are just no good for GCN. Emma could, and should have done this on her own

  26. I would like to watch a video about cleaning sealant debris from rims or tyres too.
    It is only con for tubeless tyres to tubed tyres.

  27. #AskGCNtraining: Just returned from my first holiday without a bike in years as it was not practical to take it with me. I did some running to maintain fitness. What is the best way to take quickly regain fitness (e.g. get back to the same level). Thanks Kurt

  28. #Torqueback Hi CCN, the last couple of weeks I got caught in a few spots of rain, first time since riding on carbon wheels. Although I'm very happy with the braking performance in the dry, I found in the wet braking performance isn't even half as good. So bad in fact that for my 6-day sportive in the Dolomites later this year I feel that I have to go back to aluminum rims. My question is, are there any modern carbon wheels around that in the wet are just as good as aluminum rims, or is my experience pretty typical for carbon braking performance in the wet?
    Needless to say I don't have disc brakes…. yet.

  29. Personally, I have always perceived putting degreaser on the bike as a bad idea. Especially if you're going to smear it around the components liberally. The problem is that degreaser can work its way to the bottom bracket, jockey wheels and hub bearings/hub body engagement system. All of which are designed to be sealed away from dirt and dust, but degreaser can work its way and deteriorate the lubrication in those parts.

    Maybe I'm just anal, but one of best purposes for a quick release link such as the KMC Missing Link is that you can quickly remove your chain for cleaning and relubrication. I use an old water bottle or Nalgene water bottle dedicate to chain cleaning. Pop some degreaser in along with hot water, soak and shake and that will allow you to really get the insides clean! Then dry the chain, rinse and dry the bottle, drop the chain back in…spray some lube, shake, and install it back on the bike. For the rest, I actually pull the crankset and cassette off the bike to clean.

    However, if I am just going to clean the whole bike, I use body wash…more gentle than dishsoap and does just fine removing dirt, grime and the nasty grease in the drivetrain. I only remove the parts about every 3 mo. depending on how nasty they are.

  30. #AskGCNtraining Hi GCN! I live close to the Alps and would like nothing more to explore them on the bike, but I can't seem to sustain my power up anything more than a mild incline. My heartrate climbs almost as fast as the road until I inevitably blow up and have to catch my breath for a few minutes only to repeat the same bit until the road flattens out again. I'm doing much better on the flat, where I seem to be one of the faster riders out and about. Training into headwind hasn't really helped me as I get more of a choppy wind in my region so it lets off before I need to.

    Is it just a matter of increasing my FTP or are there sessions I can do to specifically target sustained power delivery?

  31. #askgcntraining My focus is on MTB marathons, but living in a metropolitan area I can’t get out of the pavement more than once or twice a month. I end up training mostly on roads with my hardtail 29er with road tires. Would getting a road bike provide me with any additional benefits besides making me faster on the road? Would it make me stronger off road as well?

  32. I have been riding for about 4 years and improved a lot in the first 2-3 but I seem to be plateaued around 2 (comfortable)-2.6(FTP) W/Kg. I want to keep improving as I'm only 26 but am overwhelmed at trying to find a long term focus for my rides to keep improving. Help #AskGCNtraining

  33. #askgcntraining I normally train 4/5 months to peak at the beginning of July (CTL 55), then I decrease my activity (CTL 25). What is the minimun number of zwift session I should do in a week during the rest of the year to maintain a decent form over the winter months? What kind of sessions?

  34. Rhetorical question: Do Poms take pride in mispronouncing the names of people? It's not hard to fix; just stop trying to turn everything into English. After all the G in GCN stands for Global.

  35. #askgcntraining I'm 6 weeks away from a 200 mile race. My ftp is 302. What should I do to train my remaining 6 weeks?

  36. #AskGCNtraining. Hi from New Zealand. I have just completed the Zwift 10-12 week FTP builder and increased my avg from 192W to 218W avg using the 1 hour 13 test. Is that a good increase? What Zwift training should I do now? Have a 148km ride at end of Jan 2019 that I would like to do under 5 hours then I plan on doing "all the mountain stages" tour at the Tour De France next year. Any help much appreciated.

  37. Is there really any substitute for long hard rides? I tried a variety of "time efficient" endurance training sessions before a bike packing event and still struggled with 120-150km and 2,000-m climbing a day. My heart and lungs were OK, but my leg muscles took at least a week to get used to the work.

  38. #torqueback How often do I need to change the sealant in my tubeless tyres? Does the sealant go off faster if you don't ride as much?

  39. I like James. I think he is better when he is not scripted. IMO his personality shows more when he is not trying to sound all official and serious. I think he is like Matt in that respect. I thought the Dutch Corner video showed his potential when he is more relaxed. But, making off the cuff comments can get you in trouble if the ideas are not well thought out first. Know the script, but maybe put your own words, smile, personality and perspective into it.

  40. Small niggle. Love the show but can you ask the presenters not to hit the table. or just move the mic off the table to avoid the annoying bang that occurs. Nice to see that you have stopped playing the  background music. All I could hear of it was the occasional thump from the bass line.   Great presenters, wonderful content but miss Matt.

  41. Any hacks or tips for handling with massive sweat in the summer heat?
    Sweat dropping from my soaked helmet inner-pads it's freaking annoying…. I do sweat freaking a lot, really a lot and it's really bad when it drops onto my glasses..
    I constantly have to take off my glasses and holding my head to the one side and pressing my forehead into the helmet to get rid of all that sweat….
    This solution cases problems with dense traffic and it's awful, sweat runs over my arms and hands. On really hot days like today, I need to do that constantly …. every 10 – 15min until it starts again dropping… I thought about cycling cap under the helmet but I am afraid of overheating my head and my helmet does not fit really well with a cap under it.
    Anything else?

  42. OMG, stop with the tubeless BS.
    Tubeless for MTB, yes, road, NO!! Tubeless = taxi
    1. Tubeless does flat, I had front and rear flat on the same day.
    2. When you do flat, you get sealant everywhere including the brake track, so brakes stop working. You won't have a tube or pump because your misimformed and now stuck waiting for a taxi.
    3. If you do manage to get a tube and inflator of one of your smarter riding buddies, then leave that tube in there for three months, it will glue itself to the inside of the tyre. So next time you have a flat you have no way of fixing it, again taxi.
    3. Sealant only lasts 3-6 months, so you'll be pulling off the tyre to renew sealant. As you may only get a flat with tubes once every six months, tubeless is way more messy work.
    4. In summary, you still need to carry a spare tube/tyre, so no point for tubeless. Tubeless is messy and dangerous (lack of braking). This is the bike industry trying to fix a problem that doesn't exist.
    Tubeless has less rolling resistance and lighter, but waaay more messy maintenance and when things go bad, it goes very bad.
    Tubeless = taxi.

  43. #Torqueback Don't the riders ever complain about the petrol and diesel cars smoking from the exhaust in the race? Why can't/haven't the teams changed their cars to electric with so many in the market with good range to cover the race length? One problem i face when I commute is the smoke blasting to my face from these cars……

  44. #askgcntraining I have joined a cycling club that has crit races every Sunday. I do well on the flat tracks but when there is a climb on the track I can not keep up the efforts and then I get dropped. What training should I do to do better on the hilly crit tracks?

  45. #AskGCN Help! I'm suffering from withdrawal symptoms after the end of Le Tour! I've looked at related health pages and there's nothing there to help me recover, how do I cope?! There's a whole year till the next 😭

  46. Follow up on the blood donation question. Is there any kind of supercompensation when recovering from blood donation? In other words, would one, given the same training effort, end up at a higher level after donating blood than after not donating?

  47. #TORQUEBACK Which race is considered to be the hardest of all? Would be interesting what the peloton thought.

  48. #torqueback Hi there. I understand that a number of the GCN team are using tubeless setups, and, more importantly perhaps are very happy with the results. Is there a sealant that you can recommend? I am finding even small punctures don't fix and I am reduced to using inner tubes in my Mavic USTs more often then not. I love the idea in principle (no inner tube etc), but in practice… meh.
    Keep up the great work. Many thanks.

  49. #askgcntraining long question, in 2020 here in Vancouver Canada we are holding the world fondo UCI championship. ( Emma are you coming?) .. my question is during the 2019 Whistler fondo event participants can qualify in their age groups for the 2020 event. I will be 55 in 2019 so wanted to see if there was a long term strategy to plan and train and to peak prior to event ( 12 month strategy ? ) I am entered in the 2018 event to give me some insight on the course . Thoughts ?

  50. #askgcntraining I am just starting my training again following a fibula stress fracture & am building up slowly on the trainer. My friend rides MTB and uses oval chainrings and suggested it may help with the pedal stroke. Do you think oysmmetric is a good idea for training on my road bike? Thanks

  51. #askgcntraining hi GCN, thanks for great videos! Should I eat a recovery protein bar straight after a ride, after a lunch, or wait some time and eat it later? Thanks!

  52. #torqueback . My question is, is there any manufacturers making a gravel E bike. I know that there is plenty of ones being made with front suspension, but this does not interest me, thanks, Greg.

  53. #torqueback so I follow Si on Strava and ive noticed he doesn't reveal his power numbers? Is this a gcn dark secret?What is he hiding? #powergate great show and keep it going

  54. #torqueback is a 19-20cm saddle to bar drop to much considering i'm 16. I'm quite tall standing at almost 190cm and have a 58cm frame with 130 mm -21 deg stem. What do the pros use

  55. #torqueback I'm torn between buying a new bike or buying a smart trainer to keep training in winter in Canada. What would you suggest? Thanks!!

  56. #TORQUEBACK looking for thoughts for a new purchase. Endurance bike with Ultegra DI2 and Fulcrum Racing 44 aero wheels or Ultegra with Reynolds Assult 41mm carbon clinchers.
    Thank you,

  57. #askgcntraining I have recently started following a structured training plan with a power meter. I have prescribed intervals of set watts but wen out on the road my watts output seems to go up and down over my interval meaning my average and NP power have a big discrepancy over a ten minute effort. I frequently seem to jump training zones too. Should I focus on the NP power or average power for sessions? I use 10s average power data on my headset to try stay in a zone. Love your work guys!

  58. #askgcnanything. Hi there. I took up cycling as of 2 years ago. Started with a cheap used aluminum frame bike. Last fall bought a full carbon and really hit the indoor training. I admit I am a fair weather cyclist so I don't ride in much less than perfect weather. Today though I went out with gusty winds of 35-40 kph. First time in a long time I found my hands were going numb. Would wind cause this or is it my cut back in riding as the weather has been off this past month and it has caused me to gain more weight?

  59. To Eoin: You could try doing some stretch exercises for you pecs. A really common cause of neck pain is that you spend lots of time doing some activity (cycling is one such activity but just having a regular desk job in front of a computer also is) where your arms are predominantly in front of you. This tends to lead to short pecs, which pulls the shoulders forward. Since the body has a tendency to try and keep a decent posture this will have your neck muscles perpetually trying to pull the shoulders back, which will eventually make the neck muscles hurt from overuse. I have no idea why your new bike would have triggered this and it's fully possible that the problem you're having is an entirely different one, but if you have the problem, stretching the pecs will most likely eventually pull the shoulders back, so your neck muscles can get some rest.

  60. #Torqueback hi GCN, I'm new to cycling (loving it so far!!) and hope it will also improve my stamina for taekwondo and soccer. If I'm looking to invest in power meter, how much of a difference in accuracy will the single-sided vs the double sided version. I know that my weaker foot is significantly worse than my stronger side. Will I benefit from using the double-sided power meter?

  61. #Torqueback Hi GCN, I want to do road cycling and cyclocross, but with only one bike. Should I get a road bike, and have a set of cross wheels to switch to when doing cross, or get a cross bike and put road wheels on it when i'm doing road riding? I ride on the road more and I'm thinking of getting a road frame so I can go as fast as possible on the road, but i'm not sure. Thanks

  62. #AskGCNtraining
    For a given overall training load and duration in a set period of time eg week or month, would it be better to do more shorter rides or fewer longer rides to gain the best fitness results?

  63. Can you do a review of the Ferrari SF01 bike that's just come out?

    Would be curious to see how Formula 1 technology measures up to the absolute best in cycling.

  64. #Tourqeback Im dirt poor journalism student, I bought myself a used MBK bike online but just realised it's an XL and I ride an L, what can I do to make it ridable for me??

  65. #Torqueback. Can you share any guidelines for cleaning my helmet? Should I clean the pad liner periodically for example to keep it free from germs/bacteria from sweat? Thanks!

  66. Did you ever do a follow up on Emma's bike fit to see how the changes that were made worked out in real life? Haven't seen it in the videos unless I missed it. Really interested to know if there was much 'improvement' or did it cause complications. 07:45

  67. Hi GCN, love your vids!
    I am fairly new to the sport of cycling, but have been experiencing some pain in my thigh muscles. I recently aimed for my first 100k ride, I was well prepared and fully energised. However, after about 2300ft of climbing and 40 miles, I got this excruciating pain in my thighs. Even after stopping it continued; just managed to get home. Was I just not ready? Or could this pain be something to do with my cleat alignment, as I have had it before at the end of longer rides. #torqueback

  68. #askGCNanything living in Glasgow with the European championships being on I have seen loads of pro cyclist out on the roads, should they not give a nod or a wave like everyone else? I have been blanked by at least 5 riders.

  69. #Torqueback Are Smart Trainer suppliers conning us? Tackx Flux can do 1500 watts and only a 10% climb! I never output 1500 watts and I can get up 20% climbs (admittedly quite slowly). I do not understand why a Smart Trainer capable of 1500 watts says it can't achieve a gradient of more than 10%, it doesn't make sense. Maybe they mean 10% at 50kmh with a 95kg rider, but that seems a bit weird. Your thoughts and possibly a bit of science would be appreciated.

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