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When Should You Stop For Coffee On A Ride? | Ask GCN Anything

When Should You Stop For Coffee On A Ride? | Ask GCN Anything

– Welcome back we are here with another edition of ask GCN anything. – Yes, and this week we are focusing on performance questions. We’ve got weight related,
endurance related, and sprint related. We’ve also got a question on coffee stops. – We have, that was our favorite question this week wasn’t it? The coffee stop one.
– It was. We’ve gone really in depth with that one. We’ve also, as a reminder, got a week, sorry three month free subscription offer for the best question
on training each week. For that one, you need to use the hashtag #ASKGCNTRAINING on social media. All general questions you can leave them in the comment section down below or using the hashtag
#TORQUEBACK on social media. – Yeah, and right, I reckon
we should get started. – Yeah, let’s get cracking. – So first question is
from Stian Jakobsen, and he says, “hey GCN, you
always hear that riders “are trying to lose weight,
but can you actually lose “some of your power
when losing body weight, “or should you just be
as light as possible? “Mostly thinking about fat.” Well the quick answer is yes, but what you’ve got to be careful of is if you find your power
dropping very rapidly, you’ll actually be losing lean body mass, well lean muscle mass, and well that’s not a good thing. – No, you want to focus on
just losing the fat really, which has got to be a gradual process. So as we all know, power
to weight is really crucial when it comes to all cycling performance. The problem with some diets is that you can lose weight very quick, and as James pointed out, you might then be losing muscle, which as I can tell you, that personally it’s very hard to gain. So, you want to make sure that you’ve got maintained maintenance of the
power at various durations, which is really easy to do
if you’ve got a power meter, from your sprint power which
is less than 20 seconds, let’s say right through to your FTP and endurance of an hour and above. Very easy to do as I
said with a power meter. As ever with losing weight, you want to do it very gradually. Slowly but surely as always the key, because if it drops like a stone, as James points out, you
are likely losing body mass and lean muscle mass which is a bad thing. So just take it steady. Don’t weigh yourself every single day and just make sure the weight’s going in the right direction ever so gradually and you should find that your
power to weight increases and therefore your
performance increases as well. Next up is our coffee question. It comes in from Arno
Mijsberg, “Coffee breaks, “when to take one, only before
or after a training ride “or is it in the middle okay, too?” – Well I personally like to put it in the middle of my ride. I like to put a coffee
stop as my furthest point and that gives me a goal, and once I get there I get a prize of big cake and a coffee
and then I have to ride back and I make sure I get the riding in. What about you? – James likes a reward, don’t you? – I do like a reward. – Gets a banana when we does a good Ask GCN Anything at the end. (laughs) No, I disagree with you. I just didn’t like doing coffee stops when I was training properly. I love coffee stops, and I
would do them on recovery rides, let’s say on a Monday or Friday or whatever it might be
when I was racing full-time, but when I was training I wanted to get my training done
first and foremost, but secondly I also hated the feeling of coming out of the coffee shop because my legs were dead, I was starting to get cold, et cetera, so if I ever did do one
it would be on a day with good weather and I’d also make sure it’s towards the end of my ride so all I needed to do was 10 to 15 minutes to get home, just cooling down basically. – Yeah, – But there are loads
of people that do them in the middle of the ride. – There are, yeah. – Amongst them, Vicente Reynes, a former world tour rider himself that lives over in Mallorca and he took us through how
to coffee stop like a pro. You wouldn’t believe how many
different types of coffee there are over in Spain, but this is a video we did a
long time ago back in 2014. I learned a lot, and well if you watch it, James, you might do too. – Well yeah, I’m just
thinking that’s probably why you’re world tour and I wasn’t. – As James points out, I
also look very young there, just four years ago. (laughs) – Well here you have a normal espresso, so it’s a little bit stronger just for start the ride. Then here we have a Spanish cortado, so we’re calling cortado
because it have espresso with a little bit of milk. Actually in locals we call
cortado this kind of coffee. Then we have a normal cafe con leche and normally in Spain we used to have a cafe con leche to be
little bit stronger, so extra shot inside. – Fantastic. Next up we have the lucky winner of three months free
subscription to Zwift. That person this week is Axel Lavreysen. his question is, winter is on its way so I’m creating my own
winter training program but there are some key sessions, but are some key session, shall I say, for keeping my fitness level on point during the base phase? – Wow Axel, it’s fantastic
that you’re already thinking about your
winter training, so yeah. You’re incredibly organized. – Very. – Yeah, I hope you’ve
been able to get some time off the bike because it’s really good mentally and physically to
come into the new season or the new winter afresh and rejuvenated so you’re motivated and enthusiastic about your winter training. – Well that winter break
after the season’s finish is as much mental or even more mental as it is physical, isn’t it? You want to be fresh,
you want to draw a line under the previous season and get yourself ready for the new one, and so as such it’s a good time to take
three weeks off the bike so that you feel very motivated
when you start up again. And when we talk about base miles, we still often think about
just long steady rides, back-to-back all the
way through the winter. There’s definitely still a place for doing the long rides in your base phase, in fact they’re very important indeed, but the common theory
amongst many coaches now is it’s also a very good
idea to keep intensity in during the winter period as well. What you want to think about here though is not challenging yourself quite so much when it comes to the duration
of those intensive intervals. So to give you an example, if you were during the summer doing
three-minute efforts of 300 watts on an interval session, it’s fine to do 300 watt
efforts during the winter, but rather than doing three minutes, you might want to keep it down to one so you’re not going deep into the red. – Yes and by performing these repeated high-intensity efforts you’re working on your aerobic capacity
and well that’s really good for your base level fitness
or your base training during the winter. – We’ve got a couple of
sessions for you coming up now. The first one is one that you want to do at the start of a normal
long endurance ride. So once you’ve warmed up for
let’s say 20 to 30 minutes, what you want to do is five lots of one minute where you go hard. Now that doesn’t sound very specific and actually we should tell you, we don’t think you
should use a power meter for this particular effort
over the base training period, but by hard I mean fairly
exhausted by the end of each minute but not
absolutely in a box. You want to have something of
course for the next interval. After you’ve finished doing
those five by one minutes with four minutes of
recovery between each one, carry on with your normal endurance ride of however long that might be. Now what you will find is
that if you record your power, if you’re lucky enough
to have a power meter, even though you’re not looking at it when you’re doing those intervals, over the course of the
base training period you should find that for
exactly the same effort you’re producing more power. – Yeah it’s a good one, that. And the next one is in
your winter training it’s probably gonna be rainy, drizzly, and pretty grim outside
so why not go inside, get on Zwift and then they’ve got a really good session of 30 max efforts. Now that’s really good
because it really builds that high-intensity
and then on the session you also have the start of the sessions where you’re loading the
legs so you’re getting a little bit of fatigue
and then you perform six times a 30 second max efforts with 30 seconds rest
and the 30 seconds rest keeps your heart rate
high and also gives you a little bit of respite. So let us know how you get on with those. – There’s a tough one, that,
30 seconds almost flat out and only 30 seconds of
recover between each. But it is over very quickly, isn’t it? – It is.
– A total of three minutes of work basically there. With these sessions you can
incorporate them once each into your weekly training program. Of course if you keep
doing the same thing, you might well start to
stagnate at which point if you do stagnate, try to increase the number of intervals that you’re doing. I would do this over eight or so weeks and then look at your training program, you should start to incorporate
some different ones. – Yeah I actually went around the Vuelta spoke to the pros about their
hardest training session. A lot of them said 30 second
max efforts were the hardest. – Yeah. – It’s interesting, so good luck. – Good luck.
(laughing) Our next question is our
endurance related one. It comes in from Steve
DS, “what’s the best way “to prepare for a
multistage, multi-day event? “I’m doing a seven day
event at the end of the year “and I’m concerned that
I am focusing on volume, “riding back-to-back days, et cetera. “What’s the best approach
leading into the event?” – Well Steve, I think it sounds
like you’re almost there. Volume in my mind is key,
you’re doing a seven-day event and you want to make sure you can do back-to-back days on the trot. So yeah, I wouldn’t be
concerned about it at all. I’d actually feel quite comfortable. – Yeah, it’s a little bit
same as the base training question we’ve just had, isn’t it? It’s still important
to keep some intensity in whilst you’re doing the volume. I know you’re concerned
about your recovery and the ability to do
back-to-back days on the bike, but you might not necessarily need to be. I’ll give my own personal example. Back when I was privileged
to be racing full-time, which of course gave me
a lot of time to train, I would only at a maximum
do three days back-to-back really hard training
because at the end of that, rarely on a fourth day could
I produce any decent power, so I generally took a rest. My weekly structure would
normally be Monday easy, Friday easy, three day block
Tuesday, Wednesday, Thursday, two-day block at the weekend and that generally served me pretty well. The thing is once you get to a big event, whether that’s a race
or seven day multi-event like you’re doing at the end of the year, once you’ve tapered down once
you’ve done all your training and you’ve got that mental focus too, without the day-to-day
pressures and stresses that you normally get with
work and family et cetera, you will find that you recover a lot quicker in between each day. So if you feel at the
moment that you’re getting really tired on day four, I wouldn’t worry about that at all. It is important to do back-to-back days, two or three day blocks, but
don’t go out trying to do seven days on the trot
hard and then be worried that you’re tired at the end of it. It’s like the old example
we gave years ago, if you’re going for a
marathon you don’t wanna do a marathon the week before
just to test that you can do it because that is the big event. So I think you’re doing the
right thing at the moment, but if you want more hints and
tips on a multistage event, Si made this video a couple of weeks ago. – First thing we think that is
important as getting used to of training and racing
on back-to-back days is, you shouldn’t let it
get in the way of trying to be as fit as you possibly can be. It might sound counterintuitive, but actually training to be good at riding on successive days, it might not actually get you as fit and as fast as you otherwise would be. But the fitter you are, the less taxing your stage race or ride is going to be. So take for example this
is the Passo Campolongo in Alta Badia. It’s exactly the kind of climb you’d find on an event like the Haute Route and it is, as you can
probably hear, a tough one. But if through training we’ve
managed to improve our FTP by 50 watts it’s gonna
be an awful lot easier and an awful lot less taxing
than if we were simply better able to cope with
soaking up hard work. – The next question is
also, well it’s endurance related again I think, isn’t it? It comes in from Jamie
Dicks, “along with three pals “we’ve entered the Red
Bull Timelaps 2018 Race, “which is in essence a 25
hour four up relay crit. “None of us have done it before and have “a varied fitness and ability range. “What kind of training can we do “to prepare for an event like this? “As an added complication, is that we have “it’s hard train together
because we live far apart. “Any tips on tactics as well
would be much appreciated.” – Well that sounds like an awesome event. I personally haven’t done one, have you done a 24 hour event? – I’ve done the Red Bull 24 hour mountain bike event about 20 years ago with the all-conquering
Raleigh mountain bike squad and we didn’t win. – Oh, I was gonna say.
– They won it for the previous three or four years on the trot, drafted me as a first year senior – And then (laughs).
– And I thought I was gonna win a grand prize money and then we were beaten by Helly Hansen who came up with a genius new strategy where as opposed to doing two hours each and having six hours off, they just did a lap
each, had less time off but it works for them.
– It worked well. – It was clearly only the strategy that beat us not the strength. – Yeah, well here’s some
better strategies we hope. Anyway once you’re in the event, it sounds like a multiple
time trials really, so I think it’d be good to raise your FTP, so train for your FTP. We’ve also got videos on
how to build your FTP up because what you want to do
is go in for a couple hours and just sit basically as hard as you can but without going into the red. The last thing you want
to do on a 24 hour event is blow on the first,
second, or third leg. So make sure you ride within yourself. Also, if you’re going into the event, I would try and find a
group that is similar to your ability or even maybe a bit faster because that means you
can share the workload and use riders that may
be a bit stronger than you and you can just sit on their
wheels a little bit longer and yeah pull all those tactics possible so then you don’t have to do as much work. – Yeah, different from
the mountain bike one from that point of view in
that drafting will be a key. Although it’s nice to sit with someone a little bit better than you, don’t get drawn into going
too hard on the first stint. I would imagine that you’re
probably going to be doing like four lots of an hour
and a half each roughly. You said you got varying
levels of fitness, that it might be the stronger ones wanting to do two hours at a time or just that the weak ones don’t do quite as much as the stronger riders do. Now in terms of training for this, it’s quite related to
the previous question that we had in in that
you don’t want to go out and try and replicate what you’re going to be doing in that 24 hour period. That said, what you could
do is try putting aside a couple of days where
you can really concentrate on your training and do double days. It’s what a lot of pros do, in fact. So you might want to go out
and do an hour quite hard in the morning and then in
the afternoon or evening, after you’ve recovered a bit, go out and do an hour and a
half to two hours fairly steady. Repeat this on back-to-back days and that’s really gonna prepare you for the type of effort that’s involved in a 24 hour Red Bull
out of 25 hours as it is. The other thing of course that’s
really important for this, on the day especially, is your nutrition. Now you’re going to be
burning through a hell of a lot of carbs during this 25 hours because your metabolism’s gonna be revved up right from the very start, so it’s really important
that you make sure you know what works for you before
you get to the day, something your stomach
can cope with that’s going to give you a lot of quickly
absorbed carbohydrates. It might be gels, it might
be bars, it might be cakes, whatever it is, just make
sure that it’s right for you and that you eat a hell
of a lot on the day because the last thing you
want to be thinking about is perhaps putting weight on. If you do that much riding
in a 24 hour period, you’re probably not gonna do that. – No, probably not (laughs). – Anyway, we wish you the
very best of luck with it and hopefully your tactics
will see you through. Just think about how
much each rider’s doing and try to take advantage of anyone else. That’s what we did, isn’t it? – Yeah. – Drafting is cheating, but we loved it. If you want to know how not
to hit the wall or bonk, we’ve got another pretty old
video coming up for you now. – You look you don’t look
so young there, mate. – No, it’s just the beard. – Yeah, probably. – You know shave this
off, I’ll look 23 again. (laughing) – Number one and arguably
the most fundamentally important thing about
cycling especially for those very new to the sport is
that if you’re considering going out on a ride of above 90 minutes that you must consume some
carbohydrates whilst on the move. – Yeah that can be in the
form of an energy drink, a jam sandwich, a cereal
bar, or an energy gel. Anything in fact which allows the body to absorb some carbohydrates very quickly, that way you will never dip
too far into your reserves of 300 grams of carbs so you’ll always have something left in the tank. – Right now we’re on
to the quickfire round, but whenever Dan’s involved
it’s not so quickfire. – In fact, maybe the first few questions have taken so long we’ve now put the quickfire round last, haven’t we? (laughs) Anyway, crack on with it. – Yeah, so the first question is from Reniat314, hashtag #Torqueback. Started cycling at the
beginning of this year and recently completed my first century. Well, congratulations for that. Aside from starting racing,
which he’s already got planned, what would a good next
cycling milestone be? Can you answer that one? – Well you said you’ve
already got racing plans, I guess we can discount all
of those sorts of goals, but there’s plenty of events which can be really big goals for you moving forward. There’s lots over here in Europe, we don’t exactly where you’re from, but there’s the Etape du Tour, which is always a big one
with loads of participants. We obviously always go
over to the Maratona, which is not only challenging but also stunningly beautiful, I have to say. And if you want to challenge
yourself even more, you could do something
like the Haute Route, which is like our earlier question a multistage event of
between four and seven days. There’s quite a few of
them around the world, so there might be one fairly near to you, or you might want to go
abroad to actually do it. So lots of stuff to choose from but it is really important
to choose a long term goal ’cause it keeps me
motivated, keeps you focused, and it’s also something
that’s very nice to do. – Exactly. – Next up, how often do
you go for a bike fit? That comes in from Gary Coronado. – Well I would say whenever you feel like you’ve got a niggle or
even if you’re changing to a different kind of bike, so if you’re going from a road
bike to a cylcocross bike, it’s probably worth changing your position and maybe getting a bike fit. But once you’ve got one,
I guess you don’t really need to change it that too often. – No, I yeah. I mean I didn’t really
ever have a bike fit for my pro career until
very near to the end. 2011, I was already 31,
got a fit from Retul and they basically didn’t change anything. So through trial and error,
I managed to get myself obviously into quite a decent position, and if I can do it I
kind of feel like most other people should be able to, too. Now I think at the start,
if you’re just getting into cycling and you
don’t know much about it, it’s probably a good idea
to go and get a bike fit because they’ll be able to tell you what’s a good position for you. After that point though, I
feel like you should be able to tell when things
don’t feel quite right. You might feel a bit
more flexible as you can get lower at the front end for example, but you should be able to do that yourself I think through trial and error because it can be quite costly. You don’t wanna be going
back every six months just to change only by
a couple of millimeters. – Well, that’s true. – Next up it’s one from Tom Morrissey. As a sprinter I have trained, I have training for sprinting
a lot more than climbs but now I’m happy my with sprinting, should I balance my training
between sprinting and climbing? – I would say yes completely. I would start balancing out for sure, but make sure you keep
in those sprint efforts because you don’t want you to totally lose your sprint. So make sure you’re keeping
that high-intensity sprint and that will help you
fast twitch muscles. – Well you don’t want to
lose any of your sprint, now really you do? – No.
– Because you spent a long time, Tom, trying
to build your sprint up. So what you should find is that through a bit of maintenance, keeping
one or two sessions in a week, which is still focused on sprinting, you should be able to keep the power that you’ve built up
whilst at the same time focusing on your climbing
a longer-term efforts around those sprinting sessions. You can increase your power
to weight ratio there, so the idea is to keep
what you’ve already got because that sounds like a strength whilst working on your weakness. A similar question but
the other way round, somewhere here, Bob Bobby, what are the
best sessions to improve my power for a 20 minute hill climb race? Thank you. – Well this will be an
FTP training question, do you not think? This is to increase your 60 minute power and yeah so then you can
work on your once you’ve got a really good base 60
minute then increasing your 20 min of power will also help that. – Sweet spot efforts also
really good as our tempo efforts for increasing your overall FTP, so that’s at kind of 88 to 93% of your FTP for 30 to 45 minutes at a time. That kind of nutters your FTP up which is also slightly
less painful than doing it dead on your FTP two by 20, et cetera. It’s actually the next question which was the opposite to the previous one, so I got myself a bit confused there. From Ondra, I’m good on both short and long climbs and time trials, you sound very good. but I’m a terrible sprinter, so there is a negative point here. What should I focus on most? Well this really just depends
on what your goals are. I mean if all you’re doing is long events with long climbs or time trials, there’s really no need
to focus on this sprint at all is there?
– I would say the same. – However if you’re doing
any kind of sort of racing, inevitably the better your sprint is, the better your results are going to be because it’s very hard to
finish a race in a solo position at the front as they generally
gotta come up with a group at which point having a decent
amount of sprinting ability gonna help you get a result, isn’t it? So it’s kind of the opposite
to the previous question, you want to maintain the power you’ve got for your time trials, short
climbs, and long climbs through a few sessions
focused on them each week but then the rest of the time, work on your sprint and see
if you can get that higher whilst keeping the rest
of what you’ve got. – Yeah, I would agree with that totally. – Thanks, mate. – Yeah that’s right. Well I hope you’ve enjoyed
this week’s Ask GCN Anything and if you want to get your questions in, then don’t forget to use
the hashtag #TORQUEBACK, and if you want your chance of winning three months free subscription from Zwift, then use hashtag, GCN training. – Ask GCN training.
– Ask GCN training. – We’ll have it on the screen right now. Now in talking of sprints,
of course we’ve got a video dedicated to sprint sessions. You can click on that just down here.

100 comments on “When Should You Stop For Coffee On A Ride? | Ask GCN Anything

  1. I avoid coffee stops except at the start. I have a limited time allowed for a ride and I need a beer at the end ….. not a victoria sponge.

  2. following on from the coffee stop issue can I ask when is the best time to stop for a full English washed down with at least four cups of tea ?

  3. I have a trainer but it is boring use it and I maybe need Swift I think :). I have solved that by use my old bike in the winter days and dress myself well and take long rides mostly. The trainer I use more for short hard training.
    Coffee stop I always do in the end of my rides and have a motto "bike rides first and pleasure later".

  4. I take a iced black coffee and 2 sticks of ciggarettes before I start my ride! & an iced coffee right after. Im also a heavy smoker so I take at least 3 mins breaks to smoke….

  5. i have lost 20lbs in 14 weeks!
    basically all i did was start commuting to work every day on my road bike and do an extra 100km per week on a group ride and a saturday ride! i also stopped drinking pop, and lessened my junk food intake! hoping to get down another 10 before snow falls here in Ontario canada!

  6. How do i slim down for climbing? I was under 10 stone producing 280 watts, Had a year off from the sport finally the power is coming back but the weight doesn't seem to move and its not like I have a beer belly. im a 30inch waist. I feel my legs are too big yet not reflected in power. How do you recommend reducing size of my legs yet sustaining power??

  7. Is there a limit to the speed at which a singe speed bike can descend? Descending for the distance of 1/2 a mile at a gradient of -9%, I can't seem to gain a speed of over 35 mph.

  8. Thank you for answering my question, this was really helpful! This winter is going to be awesome training on Zwift, thank you guys! But how do I get in touch?

  9. The club I ride with on a 60 mile ride has a coffee stop around 20 miles or so. A pub stop just after half way and a coffee stop about 10-15 miles from home. Needless to say it's a touring club not a competive club.

  10. #torqueback #AskGCNTraining I am about to take part in my first 10km flat time trial in 8 weeks. I am going to finish it for 15-17 minutes. What key training sessions should I include in my training plan? Do you have any tips about pacing? P.S. I have a power meter and can train and race very precisely.

  11. #torqueback. GMBN recently surprised me when their quick fire round was actually quick. Do you think GCN could dor the quick fire rond quicker?

  12. #AskGCNTraining What is the best way to recover after a hard session? Massage, blackroll, recovery ride or just rest? What worked the best for you?

  13. Am I the only cyclist in the world that dislikes coffee and tea? I would never make a stop at a coffee shop. To be honest I don't like to stop at all. My rides are between 40 and 80 miles depending on the day. Never a stop involved.

  14. I can't stop for longer periods of time. At least not sitting down. My legs go into sleep mode in an instant if i don't keep moving. I rather just blast on and eat/drink while riding.

  15. Having a bike fit after a major injury is perhaps worth doing as your flexibility may be affected, so a temporary positional change is required while you regain fitness. That way not putting unnecessary load on your body. This is what I have found after breaking my pelvis.

  16. Hello , I have two questions.
    1. How do you calculate crank length ?
    2. Have done a test of an aerobike vs a light climbing bike going down hill without using the brakes to see what is the real diference between the two bikes ?

  17. As an 18yo rider with an interest in starting racing next season, I was wondering what “race tactics” are and how they work? I hear about it all the time when watching racing but can’t seem to clearly see tactics being used in a peloton. Also what tactics would be best for different types of riders? Thanks #torqueback

  18. I carry a Thermos of hot water. Just add a tea bag well into a ride and sip black tea with a snack under a tree by a creek somewhere -refreshing heaven. Not so easy to find a coffee shop out on an Aussie bush ride in any case. Mind you a good coffee shop stop down the road is not a bad target to aim for too especially on cooler mornings on a more urban ride.

  19. Thanks to this video Cafe Stop lands in my TOP5 of GCN videos. Anyway, for me coffee stop is always in the middle of the ride because after your second part of the ride you can eat another cake…

  20. I'm korean. Oh! so very Easy english.
    I watched to the end. This is good topic.
    (그래도 간간히 못알아들어서 아쉽다. 한글 자막 달아주실분 없나??)

  21. Going to be deploying to Kuwait for around 10 months soon. Not sure if I can bring or obtain a bike, but there probably will be stationary cycle machines in the gym. Assuming that's all I get for 10 months, what do you recommend for an effort to keep me as fit as I can manage? (may or may not have internet access) #AskGCNTraining

  22. you want to be very careful when considering your weight loss. As you gain performance ability and muscle mass, you're gaining weight. As you burn off fat you lose weight. But, depending on where you are in your development it's entirely possible to be gaining muscle mass faster than you're losing fat. Focus on your results, not the bathroom scale.

  23. #torqueback I commute to and from campus full gas with a heavy backpack (about 15-20 lbs), and I was wondering I can expect to gain from this "training," or if it is any different from regular training?

  24. #askgcntraining Caffeine is used a lot in training, but is that the only thing that can help to increase performance and lower RPE? Cheers.

  25. Absolutely. I work for a company that even surveyed what coffee cyclists prefer for he most. Pre or post ride? And many votes for ‘mid’ ride even though it wasn’t part of the survey! Coffee and riding go hand in hand.

  26. I've done 'cafe rides'. One route I do is 20km to the cafe, then 20 km home. It sounds easy, but there's a couple of hills to deal with.

  27. #AskGCNTraining Can you throw some light on weight training and regular practice. I am unable to recover on time from a leg workout session in gym to do my regular ride the next day

  28. #torqueback Hi, great show, I'm fairly slim (175 cm- 56kg) and struggle to gain weight, no matter what diet i go trough i cannot achieve god muscle mass. I do endurance, and going uphill training (reliying on cadence rather tan strenght) and im good at it, but i lack a lot on sprinting power, my weight Is due to the type of training I do or what can can i do to improve.

  29. If I'm out in a group ride I'll stop at coffee/cake shop if the others want to but a solo training ride no never stop

  30. #askgcntraining As an older rider, I'm trying to optimize my testosterone levels. Other training sources recommend staying away from cycling as it depresses T and increases Cortisol. Do you have any studies that show how to do cycling training to optimize T? I love cycling and want to keep it in my fitness routine.

  31. I prefer coffee stops on rest/recovery days. And my favorite is a mid-afternoon stop at McDonald's for coffee and some time with a cycling magazine or two, like the latest Mountain Bike Action and their piece about the origin of the Specialized Stumpjumper and how it became the first mass-produced mountain bike. And, here in my apartment, coffee breaks with GCN videos are most enjoyable, too. And my advice for a 24-hour race would be coffee and donuts, baby.

  32. Bike fits are for everyone, I get every bike set up for me. I don't understand the mocking comments. But perhaps it's better to ignore the bike snob commenters.. you know the .. if you don't ride or do it exactly the same as me you're not a real cyclist… types.

  33. #AskGCNTraining Now that the rainy days are starting in the Seattle area, I have a beginner question of the utmost importance: socks over leg warmers or vice versa?

  34. I would never actually stop at a cafe if I was by myself, but I know some people do all the time. When I train, I want to get the ride done sometimes, then when I've done the intervals etc, I just want to get home! Seems like a bit of a waste of time and money to me. Am I alone?

  35. The coffee shop is my target destination… As soon as I get there I buy something to hydrate, a double espresso and a butter brezen (I live in Bavaria at the moment)…. Enjoy a 25 to 30 minute break to rest my ass and my legs then head home… The run home has 3 bitch hills and the break and a coffee and a bit of an energy top up really helps me reduce that dread… And makes the session a lot more relaxed and enjoyable.

  36. Training tip: set your turbo trainer up in front of the TV and watch final hour or so from an tour stage and match the cadence of the riders.. Gradually up the resistance of your trainer every week or two.. It's nice to have people to compare with..

  37. When I'm sprinting my back wheel hops of the ground is there anything I can do to stop that from happening?

  38. What's the big rush when you're on a bike anyway? Even in the high school cycling club, the group rides might as well have begun with a starter's pistol, because people would take off like frightened hares and within moments you were all alone anyway! It's like people suffer from some anxiety of being passed on the pathway.
    Anyway now I have sarcoidosis, so I'm physically limited to 'normal' speeds, and there's nobody I can ride with anymore – I just can't muster the mph. But it strikes me, why we have to go so fast in the first place? What's the big rush, anyway?

  39. #AskGCNTraining I perform reasonably well given my training level and age (competitive on Strava KOM's, and can do back-to-back century rides without getting tired), but I bike at a very low cadence (average of 40, not comfortable or efficient above 60). Would it be worth training to increase it, and what would be the best way to do that without making a significant dip in my current performance level?

  40. #torqueback After restarting bicycling at the start of 2018 from 16 years darkness of non-existent workout, my base road bike is steel and weighs like a monster at over 20 something lbs. My stock wheelset was nearly 2900grams. Your lovely video review on the Mavic Krysrium Pro UST wheelset convinced me but there is a logistics issue. The issue is there there is only 1 UST tire by Mavic, Ykison Pro USTs and it is literally sold out and it is hard to find a vendor here in the US that locally can give me a good price vs the MSRP. I researched a bit and I am taking my chances with the Hutchinson Fusion 5 Galactik Road Tubeless road tires. Will these work or do you have a better recommendation before Mavic stock levels can sustain demand across the pond in the US?

  41. Help…. I’ve just attempted to go tubeless, I haven’t sealed the rim correctly and air was leaking. I’ve attempted to take the wheel off but I can’t get the beading away from the rim, I’ve even tried clamping the tyre. Can anyone help? #askgcnanything #torqueback

  42. #AskGCNTraining i recently signed up for ride london 100, do you have any recommendations on how to train and when to?(mostly to improve my endurance and form) I'm going to university soon and I don't have much money so i don't have a turbo trainer to train much during winter. I dont have the best bike, a cheap road carrera zelos.

  43. When smart trainers go below $300 then I'll get one and go on Zwift. Until then its off to the gym and do a spin class which is free with my gym membership.

  44. If you prepare for the new season during the winter mostly on the rollers inside, do you risk getting sick faster and/or more freaquently during the race season ? #askGCNtraining

  45. #askgcntraining I'm a sprinter. Is it any good to do running/ track n field sprint sessions in the winter to activate those fast twitch fibres for when you want to take some time of the bike?

  46. At 55 , what would be an appropriate ride distance and at what average speed? Also, how frequent should I be riding in a week? Thanks

  47. #askgcntraining needing help preparing for the off-season. Weightlifting? How much time off? Good winter training plans? Thanks #torqueback

  48. #AskGCNAnythingtraining I've recently done a grand Fondo which required a lot more effort than I'm accustomed to. Regardless of the fact that I thought I had been training hard for the past few months this is the first time I've had a significant amount of soreness a day or so after a ride. Should I in the future look for this soreness or (D.O.M.S) as it's been called in the past as a benchmark of a good training session or overdoing it?

  49. Dura-Ace R9100 or Ultegra R8050 Di2, the price is very similar. What are the advantages and disadvantages to both? #torqueback

  50. he says it will probably be rainy and drizzly during your winter training: so who are you guys talking to here? who do you truly think of as your audience? ……obviously you are brits focusing on brits…i mean, this is GLOBAL cycling network but all yer presenters are british…no canadians or australians, and OF COURSE no americans….

  51. #torqeback
    We all now the crouch from Graem Obree. If I would shorten my top tube and down tube on a tt bike and ajust the height of the aero bars so that my arms would be under my body (like the crouch). I stilI use the same equipment as the other cyclists and my bike is set up UCI legal further. I wonder if my bike would be legal like this.

  52. #torqueback I have recently worn out my chain in less than 6000 km. Is that normal?. Does a $200 chain last 3 times as long as a $60 chain?. Which brand lasts longest in your experience?

  53. How far in advance should I begin training for a one day race? #AskGCNTraining

    A bit of background: I started riding a bit over a year ago. Since then I have mostly been riding for fun and fitness, but I've done one race and really enjoyed it. I'm moving up a class for next year's race and am aiming for a top result. It's early in the season (late March) so I'm unsure of how/if I should shift my training schedule to be as fit as possible. Cheers!

  54. Hello, I’m from Illinois (550ft of altitude), and I’m moving to Boulder, Colorado(5500ft of altitude). How much should I expect my ftp to drop because of the lack of oxygen in the air? #torqueback #AskGCNTraining

  55. #torqueback
    Hey, I wonder whether it is normal being super and insatiable hungry, even binge-hungry, the following day or two after several days of riding? However, those days of riding were well-fueled and not fasted. Is it something experienced commonly, or for instance among pros?

  56. Same. I am with Dan in that I don’t like to stop or the way I feel after stopping. It ends up being harder if I stop too long. However, just a few days ago I made a coffee stop out of necessity. Had to get something to drink and eat and use the facility…but I sure didn’t stay long. Real coffee stops are for days when I’m not really training but rather just cruising around with no real set schedule or place to go.

  57. Bit dismayed to see one of GCNs riders in one of the videos in this spitting out the plastic top of an energy bar or gel onto the ground while riding …..cant stand people who think its alright to drop thier litter in the beautiful countryside ……no excuses for that

  58. My local club has a 40+ mile ride on 4 July which has two stops for doughnuts and water, no coffee, but it's pretty hot in Memphis on 4 July.

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