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Uncomfortable Saddles, Repairing Cycling Kit & Uphill Power Calculations | Ask GCN Anything

Uncomfortable Saddles, Repairing Cycling Kit & Uphill Power Calculations | Ask GCN Anything


(powerful music) – Hello, welcome to Ask GCN Anything. Coming up today I answer your questions on shopping for jeans
if you have big legs, calculating your uphill power output and coping with pain
from hours on the saddle. Don’t forget if you have a question that you would like answered on the show drop it in the comments below
using the hashtag #TORQUEBACK and to be in the chance of winning a free three-month subscription to Zwift use the hashtag #ASKGCNTRAINING. Turlu Tutuu is up first with a question about jeans. “Let’s say I have sprinter
legs, I’m referring to the shape “not necessarily the power output. “Any recommendations for
pants to wear off the bike “for casual or business environments?” Well it’s a really good question and I would recommend trying
to find a brand of jeans or trousers that actually
use a little extra Lycra in the material rather than just cotton. This will afford you
a little extra stretch and will help the jeans fit
better around your thighs and trust me I do feel your pain. At the biggest my thighs
were 66 centimeters or 26 inches around and it
made finding trousers that fit comfortably really really difficult. But as I said before, jeans that do contain a
little extra stretch to them will make it easier to find something that you can wear more comfortably. And then if you do have deeper pockets try and find something that
comes with a specific cycling fit so if you Google on
Google, cycling jeans, you will come up with a few results but they’re not gonna be
the cheapest of jeans. Good luck, bear with it, you will find something that
you’re comfortable wearing. Next up is a question about saddle pain from Jelle Gacoms, “hi
guys, fairly new to cycling, “I only started doing road
cycling about a month ago. “I’ve learned a lot from the
channel so thank you for that. “I did 700 kilometers
in total on the road now “but every time I do longer
efforts, over 50 kilometers “I get massive pain, massive
pain from the saddle. “People I ride with say my
body needs to get used to this “and that it gets better over time. “But my guess is something
is not quite right.” Well Jella, any discomfort
or undesirable sensations down there, unless it’s coming
only from the skin is a sign that your body is trying
to tell you something’s up. So if you’re getting any sort
of soft tissue discomfort or nerve discomfort down
there then you definitely need to stop and something
to change that situation. So it’s either your cycling
shorts maybe aren’t padded as much as they could be or the padding doesn’t quite suit your
body but my suspicion is that it’s probably your
saddle isn’t quite made for your seat bones and it doesn’t fit comfortably underneath you. So what you want to do is you
want to try and find a saddle that’s well, ideally you have
yourself measured actually so that your seat bones fold
properly onto the saddle and then maybe try and play
around your saddle position. Maybe the tilt of the saddle
could help you a little bit. If it is skin discomfort
though that will disappear over the time because your
skin will sort of harden back to the saddle but by the sounds of it it’s a little more than that. Don’t ignore the signs
that something’s wrong, get something done as soon as you can. This week’s Zwift winning question comes in from Michael Hogen who after 36 years with only
slights bouts of athleticism has started running just over a year ago and six months after
that going to cycling. Once a week he also does some calisthenics on top of his two days or
running and two days of cycling. He wants to know how to improve his FTP, his threshold power and his endurance. We would say this is
a fantastic job so far and well done on your
consistency of your training. Doing those three activities will really help you boost your fitness and with the limited
time you have available for specific cycle training, you’ll certainly be using your time well by doing it indoors. Forgive me, I’m reading a little bit of this off the screen from Zwift. Because they write in with
the answer for us basically. This will allow you to complete
very specific intervals along with the other
benefits of indoor training such as training with an
increased core body temperature. You’ll be targeting
and making improvements in your cardiovascular fitness
from your running training which means you can really
focus your cycle training on specific fitness aspects including your threshold
and your endurance. For the cycle training, it’s beneficial to approach
with two sessions each week as a block of specific work. By this they mean that in one week you would complete two
threshold type sessions and then in the following week, you do two endurance type sessions. You do this and alternate them because that will load each
energy system at the time. Which means that you can
get that targeted volume on those specific aspects. It’s also beneficial to
complete your sessions relatively close to each other, give yourself then a day of rest or two before you go running again. And in terms of specific training to target your threshold
with two sessions a week you’ll want to perform one workout that consists of three
to five minute intervals at threshold power with a
short recovery of 90 seconds. And over that time you’ll be
able to increase your output for the intervals so the
hard part of that session. And for the second one look
to perform longer intervals of eight to 12 minutes with
a slightly longer recovery of four to five minutes. So if you notice your recovery is around half of your workload. These sub-threshold
intervals should be 88 to 94% of your threshold which is otherwise known sometimes as sweet spots. For your endurance, targeted sessions, we want to perform low intensity work but endurance training does not consist of steady low intensity riding. So for your first endurance
session of the week perform two to three sets of
30 seconds on, 30 seconds off. So that 30 seconds on is
just above threshold power followed by the recovery. Start with five of those so
five minutes worth of those which will give you 2
1/2 minutes of workload and increase the amount up to 10 minutes which will give you 5 minutes workload. For the second endurance
session you want to perform a steady zone two ride
so that is really strict at one level. CnE is up next. “I’ve never had a cutout seat “but I’m thinking of moving
to one for a little bit “of extra comfort. “Do your nadgers get wet in the rain “if you’re riding with a cutout?” A most bizarre question because I imagine if you’re riding in the rain
you gonna get wet anyway regardless of what your saddle looks like. Weirdly though, a few years
ago I rode on the Factor ONE the bike with the famous two down tubes and you got absolutely
soaked from the front wheel when riding with that. Your bottom would get filthy and it’s kind of a hidden secret they don’t tell you about that bike. Anyway, next up is Frank Heinrichs. “I have a style question. “I use a top tube bag for the
things I need on every ride “and I just leave it on my bike “and then add an extra large
saddle bag for longer tours. “However top tube bags seem to be regarded “the ultimate style
faux pas by some riders. “Why is that and what do you think? “Greetings from Southern Australia.” Well Frank, I really wouldn’t
worry about it at all. Function over fashion
always wins in my book and if you find it’s
more comfortable to ride with a top tube bag than anything else then ignore the cycling
snobs and you carry on. Most riders do put stuff
in their jersey pockets but if you’re going for a really long ride then I can completely
understand why you would want a top tube bag and triathletes
don’t seem to mind. So ignore the cycling snobs,
it’s not all about fashion. – When it comes to packing your saddle bag the question everyone already asked is, well what do you actually need? So in this video I’m gonna run you through all the things that we think you should be taking out on your bike. (calm music) – Next up is a question
from Visa Jokelainen. “Why on earth does UCI
have an official list “of riders taller than one meter 90?” That’s a brilliant question
and I can completely understand why you might be questioning
that because it does seem like quite a weird thing to have. But it is in fact for the UCI rule mentioned in Article 1.3013 allowing an extension of the reach of the time trial bike
by five centimeters. So the tip of the extensions, the tri bars on a time trial bike must be no farther than 80 centimeters in front of the bottom bracket when measured vertically like that. However if you are over one meter 90, you’re allowed that
extra five centimeters. The reason for this is a
morphological exemption as the text on your screen
now will be describing. Nik Blyth up next with… “Hi guys, is there a formula to work out “the power need to climb an incline? “80 kilo rider, climbing a 10% incline ” at five miles an hour equals x watts.” Well yes there is sort of. I mean I don’t know the formula and I don’t know how
they got to their answers but if you know your
weight, your bike’s weight, the weather conditions then
bikecalculator.com is for you. I’ve used it in the past
with quite good effect and if you look on your screen now you’ll be able to see the sort of chart that you can input your values into and it will come out with a number that is a really good estimate. I mean it’s not going to
be power meter accurate but it’s gonna be in the ball park. Good luck! Ant Newman writes in with
the penultimate question. “I desire significant gains
in my 30 second max power. “Should I incorporate contrast training “based upon Post-activation potentiation “into my training regime? “If not, to where should
my focus be directed? “I prefer to train outside “and have many convenient local hills.” And I think this is a brilliant question and something that you don’t
actually hear that much about in the world of cycling. Don’t go overboard as is often advised for this sort of exercise because if you fatigue the muscles before you wanna go out and train them they won’t be fresh enough
to hit the new peaks which you’re trying to achieve by waking them up in the first place. For a cyclist activating
the muscles around the glutes and the hips
can be really beneficial because in the world that
we live in these days, a modern lifestyle we spend
a lot more time sat down than we used to just like I am right now. And then something like box jumps for your explosive
sprints will really help. But again you don’t want
to go overboard with those so you don’t wanna reach too high you certainly don’t want to head up towards your absolute max jump. What you want to do is
just try and wake up the awareness of those muscle groups that when you go out on the bike you know that they’re
there, you aware of them and how they function and
propel you forwards on the bike. The reason for doing these
pre-training activation exercises is that they will help the neural pathways fire the muscles basically
faster and more effectively than they would have
had you not done this. So it’s kind of like
elongating your warmup and preparing your muscles
for what’s gonna come. But as we said at the start, do not go overboard with the exercises, the idea is to wake them
up not to fatigue them and detract from your training,
good luck and enjoy it. It’s certainly something
that has been played with in certain teams that
I’ve been in in the past. The final question this
week also comes from Twitter and it’s Andrew Lerner. “Working towards an advanced
degree at my university “and my cycling fund is very limited. “On a recent ride I took a little spill “in a particularly fun group sprint. “Sadly the worst of it was
the hole in my favorite “cycling bibs, can I
stitch them back together? Well yes of course you can. Of course they’re gonna be
ever so slightly smaller than they were before and they
won’t look quite as pretty but there’s absolutely no reason why you can’t stitch
your kit back together. That’s it for this week, if you do have a question
don’t forget to use the hashtag #TORQUEBACK in the comments box below and to be in with the
chance of winning a free three month subscription to Zwift use the hashtag #ASKGCNTRAINING. And before you do go why
not head over to the shop and check out our new Belgian t-shirts to celebrate the Classics season which is fast coming to an end actually, shop.globalcyclingnetwork.com. Although my wife wasn’t particularly happy to see me wearing a Belgian
t-shirt this morning.

1 comment on “Uncomfortable Saddles, Repairing Cycling Kit & Uphill Power Calculations | Ask GCN Anything

  1. We love to help here at GCN so don't forget to leave your questions for us in the comments below using #Torqueback and to be in with a chance of winning a three month Zwift subscription #AskGCNTraining 👇

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