How Much Fitter Did I Get In 6 Weeks of Training for Flanders?
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- Опубликовано: 2 июл 2024
- How Much Fitter Did I Get In 6 Weeks of Training for Flanders?
We catch up with Cillian, our resident statistician here at GCN, as he trains with Wahoo SYSTM to tackle the Ronde Van Vlaanderen! With 20 gruellingly steep cobbled climbs and 160 kilometres of road ahead, the challenge is immense. So far, he's been smashing it, but the question remains: will he be fully prepared for the Tour of Flanders next week?
In association with Wahoo SYSTM @wahoofitness 👉 gcn.eu/Wahoo-Fitness
Welcome 0:00
Progress since our last check-in 0:43
What should I know about tyre width for riding on cobbles? 3:51
What about gearing? 4:26
What should I know about climbing technique? 5:22
Cobble climbing test 1 5:32
Cobble climbing test 2 6:19
Discussing Si's "crown of the road" advice 8:24
Reflecting on the challenge so far 9:25
How fit am I compared to seven weeks ago? 10:24
The Half Monty: Ramp test 11:34
Test Results 13:19
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What advice would you give Cillian for Flanders? 👀
Let us know in the comments! 💬
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What advice would you give Cillian before his cobbled epic? 🪨
Don't use white bartape!
Wider tires (the widest that fit the bike). They are clearly more comfortable for your "saddle area" and for wrists (it''s pivotal, in my opinion, during a multi-hour ride - especially for those of us, who are not the slimmest in the gang ;) and much safer on cobbles (the "aero" penalty is negligible - given the speeds we are able to ride at - even after a six-week training campaign).
Good luck!
probably a pair of gloves with good pads,all the other is the normal to do,bigger tyres etc..and you are inspiration for us to go out and ride,😃🤘🤘🤘
Go on a strict diet and loose as much weight as possible
Enjoy it, even when you're suffering.
Absolutely love that your getting Killian involved alot more. Having a "regular guy" as a presenter would be a great bonus to the channel as he is relatable and is trully well spoken.
It's time for a promotion.
Thanks John! ‘Truly well spoken’… ouch. Is that a dig to the real presenters? I’ve often been told I speak too fast.
Killian as the "regular guy" gives those of us who, for whatever reasons, cannot ride the every-person versions of the Classics or the Monuments or the more exotic locales, a way to live vicariously through those videos. We could do it, if only...so that is a way to add depth to the channel as it promotes cycling for everyone. Best of luck to Killian..!
@cilliankellygcn your getting better with each appearance. I've been making videos for over 3 years and I feel you are doing a better job then I am. @coachjohn
Well done Cillian! My little advice: don't start too hard, it's very important. If you end up with more energy than expected in the final 20km, you can always push harder and use it there. I think 30mm tires are fine. Make sure to put in the right amount of air in them, not too much or too little. Good luck!
Yep, I agree on that!
Cillian Kelly, the Shimano 105 of GCN presenters! Go Cillian!!
Haha! Very good
The Presenter of the people..! 😎
Hahahah who's Dura-Ace then? ⚙
@@gcn so who's the blingiest, high-priced presenter that doesn't actually gain anything in real terms (other than a bragging-rights minimal weight saving) over the others? Hmm.... Couldn't be Dan, could it? 😀
Great video! It's fabulous to see just what an 'average Joe' (or Cillian!) can achieve. It gives us all hope.
Thanks so much. Glad you enjoyed it. There should be another video on the way after the event.
You'll be surprised by what you can do 🙌 Would you ever enter a ride like this?
Im seriously impressed just how good this man talks and jokes in front of the camera (besides the great effort in cycling etc)! He‘d make a great presenter for more casual cyclist challenges!
I'm very sorry for your loss. I can't imagine the burden of preparing for this work trip and going through the challenges you have in the last weeks. I sincerely hope you have a great ride and have time during those long hours to both enjoy and reflect on struggle and family and still moving forward with the challenges that life throw at us. Take it all in. Here's to having an amazing time! 🍻
Congrats 23 watts is an amazing improvement. Enjoy the day - I did it last year. You will have another level of appreciation for what riding cobbles really feels like. I look forward to your recap video. Cheers
Thanks so much! I believe last year the weather was horrible? What an achievement, well done! I think it’s due to maybe less horrible tomorrow but also still quite wet and windy.
It's a tough ride right! Would you ever do it again?
It was epic - yes I’d do it again. The bike I was using (not mine) had mechanical issues and it was 15 km to the next stop where the Shimano service team fixed the issues. Part of me wants a “do over”. The other part remembers the cobbles and climbs …. 🫣
I did it last year with my son, pissed rain all day but it wasn't cold. A fantastic fantastic experience. Descending cobbles in the wet was far scarier than climbing.
I thought of you as I rode over a short cobbled section of my commute here in Brussels on my way to work this morning. Good Luck Cillian!
As a multiple We Ride Flanders veteran the advice I'd give would be don't expect to be able to smash it up the most iconic bergs - there's so many others riding (and with the weather we've had they're going to be wet) that often everyone has to walk up some of them (e.g. Koppenburg) as the traffic is just too much for them. Also - make sure you really save your energy as that last climb of the Patterberg is really tough - particularly after all the other preceding efforts on the day - and if you walk up that it really is a "walk of shame" as there's a DJ and cheerleaders to watch you and an official photographer to capture the moment...
Oh my word. I didn’t know that about the Paterberg. The pressure is on now! Is that the only place on the route with an official photo?
No it's not the only place. When I've done it before there's been a smattering across the route - but always on the Kwaremeont and the the Patterberg.@@cilliankellygcn If I recall correctly there's a sign in advance of official photographers so you can "prepare and look as pro as possible".
Good luck! - I'm not doing it this year - I'm riding the Roubaix sportive next weekend instead - so I'll think of you when I'm on the sofa watching the race on Sunday 🙂
Good luck. Cheery positive attitude... and you have put in some structured training. The last 40km might be interesting.
You're looking great Cillian! You said something I find very important and something I always try and do when I ride sportives. Have fun! It's ok dragging your sorry arse round a 160km ride and feeling like a pile of crap at the end, I've done that, it's not nice. I always try to train really hard for an event, not to smash out a best time (although I have done that once on a Flat 100mile ride) I put the training in so on the day I know I'm fit enough and I'm going to enjoy it and have fun. Well done mate, you're gonna have a great time. I look forward to hearing about it. 👍
Most Imporant Tip: If you aren't enjoying it why bother doing it. So have fun Cillian!!!! All of us "regular guys" are cheering you on!!
Great advice, Cycling must be kept fun 🙌 That said, it can be fun to overcome a challenge and push yourself mentally/physically
So sorry to hear about your loss,Cillian. Good to see you got back on your feet and congrats on the new FTP!!! Good luck and looking forward to your Flanders video!
That was a great improvement! Good luck, Cillian! 😀
Sounds like he had an absolute blast at the event 👌
@@gcn I’m glad to hear that! 😀
Good luck and enjoy Flanders, we are with you in spirit and looking forward to seeing the victory re cap video on how it went xx
Love this type of content .. great work Cillian
Well done! Will be cheering you on from Canada.
Get in there Cillian !!! You're a real local legend to me. Showing that all of us - the TV cycling enthusiasts can and should take on the toughest of challenges. Thanks for the incredible inspiration.
@gcn moooooooooore Cillian please.
Thanks so much. Another video due out on Sunday all about the event itself in Flanders. Hopefully it will show that if I can do these things, literally anyone can!
Go on!
Good luck for the race, looking forward to the video!
Good luck! Most of all enjoy Flanders!
I’ve ride few seconds with Cillian after Molenberg, he was looking perfectly fine ! Great one ! It was super tough this year, weather was horrible !
Nice one William! And well done for getting through it. Filthy weather! Nobody can say we didn't do it properly eh?
So impressed with all you manage to achieve !! Very good luck in Flanders and enjoy ❤
Videos, we love to see! Let´s gooooooo!
Video really motivated me! As someone who’s getting into bike later in life this gets me pumped! 😮❤
Best of luck, and congratulations on your journey!!!
The only advice I can give is two small bits. One, try not to go gangbusters right of the start. You'll want to, just out of nervousness, if nothing else.
Secondly, enjoy yourself! You'll only get your first Tour of Flanders experience once. Talked it all in, every last drop❤
Again, I wish you the best, can hardly wait to hear all about it!!!
Lots of love, and a bit of jealousy from Raleigh, North Carolina, USA.
Glenn, Courteney, & Emma
Thank you so much! Yes! Good advice. I remember that from the Étape to take it easy at the start and not get carried away. There’ll be plenty of time for that.
Looking great. Congrats on the progress. Take care and fly up those 'bergs!
I'll see you there Cillian! Good luck and well done with all the preparation. Looks like it will be Celtic weather on the day...
Congrats on finishing the race! This is a great video and looking forward to the race day video 🎉
Thanks so much! What a day out it was. I believe the video of it should be out this coming weekend
Awesome video.... Good luck!
Best of luck and enjoy Mr. Kelly!
Lets go cillian you’ve got this brother.so sorry to hear of your losses,hopefully you can use it as inspiration when the going gets tough on the cobbles.
Ah thanks a lot. Really appreciate it.
Excellent effort Cillian and good luck this weekend 🚴
Sorry for your loss Cillian. I saw you on the GCN show a few weeks ago. Your training has done you some good, you’ve lost a bit of timber. You’ll do great. Good luck!
Thanks a lot David. Much appreciated.
Superb! Great progress. Numbers aside, just enjoy the day and the experience. 😊👍
Good Luck Cillian you have got this!
You are an inspiration, Cillian...good luck, mate!
Yep, so completely relatable with fitting training around real life. Ex-pros can be good to watch but a dose of reality works well in the mix.
Hope Flanders goes well and that you actually enjoy (some of) it.
Plan on making a vid about your ride? That Dan Lloyd could provide post-ride analysis...
We do plan on making a vid about the ride. It is due out this Sunday! And I do believe I managed to enjoy just about all of it! Thanks so much for the kind words.
Good luck Cillian. Go smash it fella👍💪
I’ve absolutely loved Cillian’s journey! Well done!
Thanks so much for watching!
Get it Killian!!!! VERY nice!! Enjoy the ride!!!
Good luck. Have fun.
I like how Cillian is much more like me a regular guy with a busy family life and no history of pro cycling but loves bikes.
Great job, Good luck 👍🏼
All the best! Keep the rubber down and have fun.
Irish humour and a chap who doesn't take himself too seriously; what a great combination. Not the usual slick presentation. Being yourself and genuine on RUclips should be commended and celebrated. More of Cillian please. 🇮🇪 🏆His no BS presentation was just great. 👍
Thanks so much David, really appreciate this. I actually get quite nervous before doing any presenting so it's extremely nice to see a comment like this. There should be another video out this Sunday all about the event itself in Flanders.
@cilliankellygcn don't be nervous, just be yourself; the recipe is perfect. Looking forward to your next video. 👍
Fitness is addicting Cillian! Way to go bud, here's to 20 more watts!
Way to go Cillian. I will be rooting for you on your upcoming endeavour.
Thank you! 🙌🏼
It's nice following Cillian's progress. Having taken up cycling regularly again last year I'm constantly reminded I'm not that great, which is healthy to a point. Yet it's motivating to see I'm not that bad either compared to other "less accomplished" cyclists as I sometimes struggle with imposter symptom.
Having imposter syndrome proves that you're not self-deluded! Don't struggle with it - embrace it! 🙂
Love Cillian content, completely down to earth and working his cycling goals around living very much in the everyday real world with all the challenges that involves. Next time he's on I'm expecting an FTP of over 200!
Thanks John! 200?! The pressure is on!
Best of luck, you'll smash it!
Great stuff with all the gains you made
Thanks so much! I needed them!
Great effort - especially with a busy family life and not feeling great. Have fun, and remeber Eye of the Tiger 🐯!
Good luck Cillian - your orbea is the nicest one so that’s an extra 30 watts 👍👍👍
Good luck Cillian, enjoy the ride. My mate tells me it is brutal .. but the weather was awful when he did it!
Was it last year? I believe it was really bad last year. Tomorrow will be showery I think but not terrible
Such a good content to watch ❤
Awesome job really!
Looking forward to the update!
Should be out this morning I think!
Did the sportif and the Flanders week a few years ago. Did a recon Wednesday of the week climbing major climbs around Oudenaarde in relative tranquility with the odd pro team passing on their mid week leg stretcher. This way could set some times on the Koppenburg which would be impossible during the event. All other climbs were doable on the day.
Go Cillian! I can't even imagine doing 160k much less throw in a bunch of cobbled climbs. I did some cobbles near where I live but it only added up to about a total of 0.9 miles out of 23 miles total. The Seattle (USA) area segments are only about a city block long even if some get up in the 15%+ range.
Love any video with killian. He's just so relatable
Thanks a lot Adam! I had an incredible day out yesterday.
Elite Drive wheelset on cobbles. Great wheelset. I have a pair of 50D now on my road bike and honestly can't tell the difference between the Eilte vs Zipp 404 Firecrest that I often swap. I can purchase 3 Elite wheelsets for the price of 1 Zipp 404s. So I've always recommeded the Elite to all on my team. I would be interested to see the ceramic bearings after the cobbles. Hambini's experience with his Elite gravel wheels is that the ceramic beatings are too hard and they pitt the stainless steel races. But, he only sees this on his front and not the back. After 1 season only on the road only, my ceramic bearings are good.
Go cillian go !!! Cant wait to see the race!!!!!!
Thanks so much Will. The video of the event should be out this coming weekend.
well.......i wish you all the best m8,
don't worry about the cobbles as i can assure you the pro's will also be wary of the cobbles to, especially if they are wet, you have chosen a great race to be involved in, a race you will never forget, no matter how or if you complete it, good on you as it takes big balls to take on, enjoy
Good luck and I hope you enjoy it
You will crush it!!! Cillian, You got this!!!
Top notch vid
Got mine in the UK - sized up a half adter starting to feel some tightness in my torin 7s.
I've run a 25km at around MP/aome temp and fast intervals and this morning a park run 5k PB - feel good.
Im planning to use them for my goal marathon next Sunday aimingbfor sub3/2:55.
Only niggle bit odd - i ahd a tad of back pain during the 5K - but.... im used to flats (700+ of my last 870km in 8 weeks in Altras) - and never had an issue. Felt a tiny bit under the weather yesterday and today and did some weird exercises ive never done last night - so hopefully not the shoe (doesnt really make sense that 13km todaybhalf alow half fast causes an issue but a 25km fairly hard througout was ok Wednesday
I’m inspired ❤. God know we need to get fitter and healthier
Good Luck Cillian!
Go on Cillian! So sorry for your loss, but have a grand time in Flanders. My only other tip for riding in a bunch on super steep climbs, especially cobbles, is to be mindful of people ahead of you who look like they are starting to struggle and leave a bit of a gap so you can maneuver when they come off. Especially if they start trying to down shift under high load, they are either about to rip their mech off or just come off, so back off a bit.
Yes! Thanks for that Neil. I actually got a very similar piece of advice from Mr. Dan Lloyd in a previous video, he knows a thing or two about technique involved in cycling really really slowly.
Ahh but I am almost 20 years older than your man Daniel, so I have *decades* more experience cycling slowly@@cilliankellygcn
Good luck 🍀
Way to go Cillian!!!!!!
WOW! Cillian is very good presenter - I'd like see him even more :)
PS. He's a natural! ;)
Absolute LEGEND Cillian!
Nice one. Wish me luck!
More videos with Cillian please 🙏🏼
What would you like Cillian to do next?
Good luck Cillian hopefully the dust is not too bad!
I think it’ll be rain I’ll be worried about rather than dust!
Good luck Cillian
Enjoy the event, Cillian.
The Cillian videos are great! I've been a fan since his fantastic appearances on Velocast. Although some of the Plankaert stories may not be RUclips appropriate.
Haha! Well I was thinking about Eddy Planckaert’s win as I was going round the same roads yesterday. Great inspiration! 😬
Go on Cillian, get it done my man!! Enjoy every minute 🚴
Thanks so much. Very much looking forward to it now. I’d better get to bed.
Best of luck in Flanders next week, Cillian!
Cillian Life happens that is why I am up at 5AM and finished my workouts before 7AM when the rest of the house wakes up. Keep at it your doing great!
Good on you! And well done for not waking the house up at 5am! That’s why I don’t train early mornings,..
Go Gillian🚴♂️🙂you will smash it the park💪
That Siena, Tuscany T-Shirt looks great. Didn’t find it in the shop though. When would it be available?
Cillian, when you hit the Molenberg stay well to the left on the first right hand corner...on the right side of that corner there's gaps in the cobbles that would swallow a double decker bus!!
I can’t remember now if I did this or not. But the Molenberg was great. It was the first cobbled climb on the route so my first introduction to what it was really all about.
Being from Cork too..... around from Cobh is absolutely Savage bergs 🥵 so you'll knock it out of the park lad! Just keep her 🦵🏻🦵🏻 🔥 you'll br grand 😁
Need to get one thing straight here now…
I’m from Dublin!!!!!
Great improvement in the FTP and we are all rooting for you on those hellingen, Cillian! Minimize food stops and keep on keeping on. It is a wonderful place to ride and be sure to have fun!
Thanks so much! But what if I need food?!
@@cilliankellygcn You definitely will! But those other 15,000 riders are going to get in the way. When I rode it years ago I was surprised to see riders peel off and go to bakeries rather than food stations but then I came to the stops with thousands trying to get their half bananas!
@@lesliereissner4711it was actually fine. There was four food stops and there weren’t really any queue for anything at them. Very well stocked. A great event!
@@cilliankellygcn Glad to hear! Sound much better organized now--and you must be chuffed to have done so well. It is a hard ride! Looking forward to the next video.
Good job ! It seems that the challenge is well achieved, a bit more than 8h 👍👍
Yes! Still alive! Should be a video out this Sunday with all the details of the event itself. I had a fantastic time!
Well done......
Have a great time and remember to enjoy the experience 👍
Well done . Hope you have fun
Me too! Have you done this one before?
Sadly no, its definitely on the bucket list.
@@alicat749You should do it. It was fantastic!
What it tells you really is your performance in the two tests. Would have liked that you performed the same test at the start as at the finish
good luck cillian
Good luck Cillian, hope you have a great time!
I did! It was fantastic! Had you done that event before?
@@cilliankellygcn Excellent, glad you enjoyed it, I look forward to the video. And no, I’m not fit enough for an event like that and I don’t think my Brompton would cope with the cobbles! Hoping to do a 50 mile event in June though.
Well done. Life certainly knows how to get in the way, in the most unexpected of ways. Great to see you going strong. You’ll have to organise an event for the ‘ordinary joes/cillians’. Ban all pros and wannabes. FTPs of less than 200 could be acceptable. Sometimes just getting out is the victory in itself. Looking forward to the video of the event itself.
Thanks so much! I think the idea eventually is due out this time next week?
Would really love to see how you get on on the tour de flanders for amateurs, you give us regular guys hope.
Looking forwards to seeing you suffer, oh wait, I mean succeed ;)
I would also be interested in seeing the numbers afterwards, like how long did it take you to complete, how much power did you average, that sort of thing.
I think the video of the event should be out this coming weekend. In the meantime, all the ride info is here. What an amazing day out!
strava.app.link/oPNjp7U2qIb
Good luck Cillian!
Thank you! Much appreciated!
Hearing about your losses really puts new perspective on the jokes about Cillian not finishing the upcoming loader repair. I know it’s a joke, but life and family comes first! Enjoy your new found form, and I hope you had a great time. Head up!
Thanks so much. Really appreciate that. Although I definitely am running out of excuses now. After Flanders tomorrow I’ll have no more reasons. Lloydy will be in my case again no doubt.
Specialized Roubaix with the Future Shock should help a lot with the cobblestones.
Best of luck in Flanders Cillian. Enjoyed the video. Porky
Ah cheers Porky! Hope you’re keeping well!
1/2 monty is a good test - getting the HR level on the next section can be difficult after the ramp test. I got 166w 3 weeks ago and I'm just doing base/zone 2 training. Be interested to see how much mine increases by. I used to be at 195w with a MAP of 244w. We are pretty similar in terms of numbers so will my training on Wahoo make a bigger or smaller difference compared to your training. w/kg almost the same too.
Getting up a climb with minimal traction, you need to 'row' the bike. As you're on your power stroke, pull back and down to drive the rear wheel into the ground to keep traction.
Easier to show than explain