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What’s The Best Way To Stay Motivated While Training? | Ask GCN Anything


(dramatic music) – Hello, and welcome to Ask GCN anything. This week coming up we have your questions on how to train for an Everesting attempt, how to improve your sprint power, and many other cycling related questions. Don’t forget to be in with the chance of winning a free three
month subscription to Zwift, use the hashtag askGCNtraining. And for any other questions, use the hashtag torqueback. And you can pop them in
the comments box below. Next week we’re gonna be
doing a special winter edition so any winter riding questions you have, make sure you leave them below in the comments box this week. Right then the first question. First up then is a question from Kyzer, who asks, how can I keep
my training consistent? I always find myself skipping a day or rather I feel lazy. Well Kyzer the best thing to do is to create a realistic training program so that you’re not overreaching, which is then causing
you to feel overly tired. And leaves you missing sessions. The next thing would be to set
some really achievable goals. So little steps along the way towards achieving something bigger at the end of the program. And then finally, the last
thing I would recommend doing, is a few unstructured sessions. So just less structure, so
you’re not constantly trying to reach certain pedal
numbers or heart rates or certain distances. But just trying to enjoy your bike. Because ultimately
that’s why we all started in the first place I would imagine. And then, we’ve got a
video on surviving winter, so why don’t you check that one out. It’s a little bit harder
to answer to people that you like calling you a lazy slacker, than it is to just answer to the little devil on your shoulder. – You absolute slacker. You said you were going hard today. Come on. – Nice right. Next up is this weeks
Zwift winning question. And that one comes from Isaac Kangas who writes in with, what is the best way to
train for an Everesting, especially when you don’t
have any big climbs around? Well Isaac that is a really good question. And for those of you that don’t know what an Everesting is,
it’s the feat of climbing 8848 meters on the same climb. Completing only four reps,
and completing it all within one ride. So around 270 kilometers roughly. Maybe 350 depending on the climb. It’s a long day out on a bike. And it’s likely to take you
anything from 15 to 24 hours. On average. 35000 kilojoules, which is a huge lunch by anyone’s standards. I don’t think I could manage that. Although I’d like to try. We know that the demands of an Everesting are the volume and the climbing. It’s not the intensity. It’s actually the intensity
you’ll be riding at will be very low to ensure
that you can go the distance. So you want to build up to working towards a six or seven
hour endurance ride. And you want to be
comfortable doing that as well because in theory that could only be half of your Everesting attempt. Over those rides, you wanna target four to 5000 meters of climbing. And if you don’t have the
time to do that sort of riding then you’ll want to break
your ride down again further to three maybe four hours. And really push to climb as many meters as you can in those three to four hours. Over the course of the four to five weeks you really want to increase the amount of repeated climbing that
your body can handle, as this will be the defining factor in whether you achieve your
goal on the day or not. If you don’t live near any
climbs though don’t worry. Because something like
Zwift or an indoor trainer will really come into its own when training for these efforts. Somewhere where you can really crank up the intensity and really
slog out those long sustainable efforts. Good luck with your attempt, and let us know how you get
on in the few weeks time whenever it is. If you wanna see Ollie doing his attempt, well he’s on screen now. (upbeat music) – Rep two. I just, trying to hold the same pace I did on rep one, which
is kind of like a zone two heart rate for me. And, about 250 watts. So, just stick to the pacing. Don’t get too carried away. – Ollie, you’re mad for trying that. You wouldn’t catch me doing that. Well it lasts longer than
20 seconds for a start. Which leads me onto the
next question quite nicely, Sharene Saleem, how can you
improve your sprinting power? Well Sharene, that is a great question. And, as you will find out when you watch the video that we’ve linked in for you, there are three really good ways. So, some big gear efforts. Some low geared efforts. And then really focusing
on the form factor of your sprint, so being nice,
neat, and tidy on the bike. One of my favorite sessions would be six 20 second sprints with
around eight to 10 minutes recovery in between. Really, really starting
in a really high gear. And then winding that gear right out until you can’t pedal
any faster whatsoever. Two sessions a week would
probably be the maximum for spring training I would recommend. And then over a period of
around three to four weeks you’ll really start to notice the benefits and the improvements
that you’ll be making. Sprinting is one of those things though where training and practice
really makes perfect. So get stuck into it and let us know how you get on in the comments next week. We still need the really strong explosion down through our core and into the pedals. Whist maintaining a
really strong anchor point at the front of the bike. Are you ready for this Ollie? – Yeah. – Come on then. (upbeat music) Right then, moving onto
your talk back questions. The quick fire questions. First up is Avery. Avery OG who writes in saying, hi GCN, I’m coming off
a week of complete rest and I’m transitioning into my off season. Planning to just commute
and do slow group rides. Do you have any tips so I don’t lose too much fitness or
ways to build endurance during my no training time period after five months of racing? So, quite an interesting question. You’re not gonna get
faster by riding slower, would be my first tip. But you wanna aim to build your endurance. So increase the longest
ride you do each week by around 10 to 20% each week over the next few months. And then you need to
sprinkle in some intensity throughout the week
because as I said before you’re not gonna get
faster by riding slower everywhere. Like, it’s an old myth. You know, these days you definitely need to keep some intensity into your training. So we’ve got some training
videos on the channel. SinuaSalice writes in with torqueback, hi, how do FTP tests compare to aerobic and anaerobic threshold? Which can be considered
better for training? Cheers. Well, my recommendation is
to go for 20 minute effort. As holding a true maximal
power for 60 minutes, is not only mentally draining, but also physically
really tough to replicate time and time again. The science also shows that actually the shorter efforts are
more beneficial to you for a training effect. So, well just do those. And don’t do them too regularly either because you just learn to test then and getting good at testing is
kind of cheating the result. Next up, JeanPhiilipe Martin, last week I tackled a long climb that I’ve never ridden before. The particular climb has no rhythm and after a few hard pitches
with almost no recovery, I found myself in the red. My question is, efficiency
wise and training wise should I have stopped
for a moment to recover and to come back out of the red and to catch my breath? Or should I have just
slowed down to a point where I’m really below my
capacity until I recovered? Well I think that’s a really
good question actually Jean. And basically pacing is your friend. At the bottom of that
climb you want to make sure you’re not going into the red,
even on those steep pitches, so you really want to
back off before you end up tipping yourself over the edge. And then have to ease off
even more than you would have. You wanna go for like a negative split so that you end up riding
harder at the top of the climb than you do at the bottom. Whilst it’ll always just
be faster to ride harder on the steeper pitches, it’s not always more efficient
if you’re out-training it and you’re not feeling 100%. So, yeah, just keep it under
wraps on those lower slopes and then you’ll feel better afterwards. Next up then is Sommerville Photography, Chris, are power meters any
good for sprint training? Well yes definitely. And in fact I would say
they are almost compulsory to actually checking
the finer improvements that you’ll be making on sprint training. When it comes to your long efforts, so if you’re measuring
yourself up a climb, it’s quite easy to see if
you’re a few seconds faster, yes or no, but when it comes to a sprint, because it’s over such a short duration, you actually really need
to have a power meter to see if you’re improving. Because things like wind resistance and the gradient will
make such a difference to your peak speed that
actually the best way is to train with a power meter. I know it’s not easy for all of us, but if you, if you can do it, seriously I’d recommend it. Hector Hernandez then writes in with, I find myself riding at a faster pace when I start my route, but
once I’m on my way back, I drop around to two miles an hour. How can I go about saving stamina to ensure I’m not struggling
to keep my pace up? Well, you’ve kind of
answered your own question because you’re talking
about pacing already. So you are highlighting that you know you have to pace your
ride slightly differently. And I would start out by
really going out gentle for the first 15, 20 minutes or so. And then slowly building from there. Similar to the question before, where you want to pace gently at the start and then ramp it up towards the end. So kind of just reverse your ride. And you should be well on
your way to going faster. Steven Lecky then asks, hi oh, I have a question about winter training. Should you deliberately limit intensity, so long slow miles for a few months, as tradition dictates,
or is this of no value? If not, what would you recommend? I currently use a heart rate monitor only to monitor my training. Well Steven I think that’s
a really good question. And actually my answer would be no, you don’t really need to limit
the intensity of your rides. Maybe consider limiting
the amount of rides where you have the intensity though. So if you aim for 75% of your rides to be an endurance style and then 25% of them
to include really good high quality workouts. So, you know, around two rides a week where you’re really pushing your limits and reaching towards
your maximum heart rates over sustainable efforts. Repeatable intervals. So that’s what’s gonna
help build the strength in your muscles for next season. So, yeah, 20 years ago people did back off because they didn’t have the access to the science that we have nowadays. Power meters and all the extra
research that’s been done that shows that actually
you do need the intensity. But it’s a good question nonetheless. The cyclone free bat writes in with, I am 11 and sometime next year my family and I are going on a rail trail ride. I’m led to believe it’s around
80 kilometers long and flat. I’m hoping to get a turbo
trainer for my birthday, which is in two weeks. I’m a sprinter and I really want to beat my dad to the finish. Do you have any tips? Well first off, if you’re 11 years old, just riding your bike is gonna be enough to help you improve. You’ll get fitter by
riding three, four, five hours a week. Something like that. And you’ll feel more comfortable
on your bike as well. My next tip would be to sit on his wheel and call his bluff. Tell him that you’re not feeling that well and shelter from the wind. And then pit passed
him at the last moment. And then finally, eating
and drinking on the day, because it’s gonna be
around three hours or so I would imagine on the bike so you’ll definitely need
to eat and drink well to make that you’ve got
enough energy at the end. Good luck and enjoy it. Because at the end of the day,
that’s what it’s all about. And there’s nothing like beating
your dad when you’re a kid. Then we have Dennis 4523, I’m guessing that’s not his real name, I have fast twitch muscles
and a short attention span, I can barely ride for one hour. But I would like to ride
for longer than one hour. How do I train the mindset
without blowing my interest for cycling out? Well it’s all in the mind. And I can guarantee
that the more you do it, the more you will get used to doing it. So, keep riding for an
hour at a time or so. And then gradually build up. The fitter you get the
easier it is to ride longer. And also the more enjoyable it is because it’s less tiring. So just keep at it. And it does definitely get easier. I remember when started racing, a 200 kilometer race
felt like it was all day. An eternity. Whereas in reality it’s
four-and-a-half hours. It’s actually not that long at all. The more you do it the
more you get used to it. Daniel Lamberson is next with hi guys, I’ve only started watching
GCN a couple of weeks ago, and I think I have almost seen every one. Have you been on holiday
for the last two weeks? Because that’s incredible. Anyway, keep up the amazing work. Just a question about tires, I’d like to know if I put 28
mil tires on my road bike, I currently have 25, will it be better if I put a child seat on the back as my three year old would absolutely love
to come along with me? And the extra weight, it
would also be extra training. Well, Daniel actually I would thoroughly recommend the 28 mil. And if you can even
squeeze 30 or 32 on there I would go for them as well, because any extra volume in the tire will give you more cushioning. And with a child seat on the back, that’s definitely
definitely gonna help you. And enjoy because that’s
gonna be a lot of fun. Chris Polard next. Hi, I live in the Caribbean
and it’s very hot and flat. I’m a triathlete but I
love to dabble in cycling. I wanted to ask you if
you think I should get an aero bike or a climbing bike. Well this one’s really easy. Aero bike. You said it’s flat and
you’re into triathlon, it’s technically a time trial, so 100% go for the aero bike. UrbanSnot, hello, I recently
went on a long group ride with my collegiate cycling team and at the end of the
ride someone pointed out that I’m a toe down peddler. Does this have any effect on my training, my FTP, or potential performance? Thanks. It’s personal preference. Saddle height and cleat
position that’s gonna be determining where you
put your toes like that. So if you’re cleats are
further back actually your toes are more likely to point down. Whereas if you slide your
cleat forward on the foot, your heel is more likely to go down. If your saddle is too high, then you’ll potentially be
reaching for your pedals and then pedaling tow down. But the answer is, if it’s
your natural pedaling style which is also a factor to consider then it’s not gonna cost
you anything on your FTP or potential performance. It’s just your natural style. Some people like to,
Philippe Joubear for example, if you look at him, his
toes point in a little bit. And finally this week we
have a question from Donkey. Hi GCN, I was just wondering, how I can recover from a
crash and how can I get rid of the fear of crashing? Well Donkey that is a good question, but sadly it’s not gonna be a quick fix. You’re gonna have to get
back out there on your bike. And remind yourself why you took up cycling in the first place. Try and relax on the bike, as being rigid and
stiff will only increase your chance of crashing again. And don’t take any risks. Come to think of it,
I think we got a video of Dana Side talking about crashing. – Where possible, you want to practice the relevant skill specifically. So if you did wipe out on a corner, you shouldn’t be avoiding corners. But rather, practicing
them over and over again. – And that is it for this week. If you want to be in with
the chance of winning a free three month subscription to Zwift, then use the hashtag askGCNtraining. For all other questions
use the hashtag torqueback. And if you have any
questions that don’t fit those categories, stick them
in the comments box below. Next week is our winter special. So if you have any winter riding questions that you would like answered, make sure you drop them
in the comments box. And with that in mind if you want to check out a video on winter tips, why not click down here. Make sure you give us a big thumbs up and subscribe to the channel as well.

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