a tip from a middle aged marathon runner now turned cyclist: Mentally divide the ride into three segments. The first segment force yourself to ride at slightly less than your normal pace. The middle segment force yourself to ride at your nomal training pace. The last segment, force yourself to ride. Also, attitude is everything. The best advice I ever received in training for a marathon is, "when you're really feeling lousy... force yourself to smile.". Can't explain it.. but when you force yourself to smile and others smile back at you.... it starts giving you energy... Makes no sense at all but in each of my nine marathons, including the one on my 60th birthday, the smile tip got me through. As I plan my first century ride, these tips will be self-applied. Props to GCN.. very helpful series to this noobie.
Richard Mourdock I’m curious; how have you found long rides (100km+) compared to a marathon. Of course, I’m only comparing a ride when you’re pushing hard for most of the ride.
on pacing.... I always try to remember a tip prior to my first marathon: "in the first third, force yourself to run a bit slower than what may feel normal. In the second third, force yourself to run your normal pace. In the final third, force yourself to run."
Started cycling by myself and just doing between 10-15km per 1 hour. I know, it's slow. I neglected the fact that I don't need to push myself hard all the way and even taking a rest when I need to. After a couple of months and riding with a buddy I started to reach 50km in 2½ hours and 36km in 1½ solo cycling. It was worth it and I don't blow my energy that much like I used to during my first days of cycling. Started with a trying-hard 15km/h average speed, now I can ride with a comfortable 20-22km/h with sprints upto 38km/h. Learned a lot wih this channel and I'm very grateful to find this.
I notice when i started to long ride with my friend, i didn't get easily tired at 20km while when i'm cycling alone i get tired at my 12km. Maybe it's science that when i'm chasing someone i don't get easily tired or something. I dunno 😂
Where i live its incredibly expensive to get road bokes, so everyone uses moutin bikes which are pretty heavy (provably 9 to 10 kilos) and im not pro but can average 22 to 24 kph, which is my limit at a very hard pace. Normal people cant reach even 15 kph
@@tomoharuyara9908 True. And I try to make most of out of it. I ride a hybrid and it weighs 13 kilos. After strength training and climbing hills, I somehow managed to average 24km/h with moderate effort. It's really good for training rides as I found out. At full gas, I'm topping out at 38km/h
There isn’t a one speed that fits all. You can definitely take steps to cycle faster but you have to accept that certain things are out of your control. I ride a hybrid not a road bike and live in a hilly area
hey guys i just wanted to thank you, I've only been road cycling for around 6 months and have been steadily getting more km in. i have a lot of spare time at present and have been watching your videos and leant a lot. I yesterday completed a 120km ride in 4.8 hrs it was hard but watching your videos encouraged me to push through and flow through to reach my destination .... now just have to deal with the saddle sores f*** they aren't nice at all. keep up the good work my cycling brothers. love from Australia. Corz
Thank you, GCN! Thanks to the advice in this video and the other GCN videos on fueling properly, I was able to train for and complete a 200-mile cycle event in one day, with a minimum of discomfort and no bonking! Eat and Hydrate! Ride a comfortable pace!
Hello guys, great advice for an amateur hobby cyclist like myself Started cycling at 43 now 46 and always find very good cycling tips in your website. Congratulations for your efforts !!!
JC Kensway thats why im happy to own a Wahoo Elemnt. Did a 65km ride today 3.5hrs on tour and still got 64% battery left. Full GPS tracked with bluetooth enabled.
My ultimate goals are to finish two "quite" long rides this summer. 550 km and 460 km, just two weeks apart. That will be the ultimate test in willpower..
Did 113 miles on my old Italian fixed gear from 1960 a few weeks ago, it wasn't too bad. It does have modern wheels and bars, and I must confess this was entirely in Norfolk and Suffolk, so I am fortunate in having only constant tiny up and down hills to deal with. Still immense fun, hoping to do 150 miles on my geared bike very soon with a good friend. It becomes meditative and introspective at a certain point for me, and your mind wanders very far and then you get brought back to reality by a beautiful view or a hazard or by the immediacy of the moment, keeping your legs moving, holding a speed. Moments of wonder and joy cannot fail to arise in spite of the pain if you try to exceed a century in an unfamiliar area to you with some nice scenery and some really high calorie food stops along the way! Can confirm fish and chips is suitable fuel when you are burning 5k+ calories in a day.
For me, the only limiting factor in long rides is my back and arse comfort levels. So I prefer a good saddle and thicker tyres, but obviously a bike fit helps too
I did my first and farthest today which is 28km. I tried my best not to force myself and just to take it pedal-by-pedal because I think I'll pass out if I forced myself. Since It's my first time my legs were still weak and I had hard time with roads with upward slopes. Thanks to my friends they always waited for me even though I was slow most of the time.
I know I’m late but I really love GCN, that’s my town Santa Barbara and they’re eating at one of our favorite restaurants Shoreline Beach Cafe! Very cool!
I’m planning on doing the Indiana Rain ride in America this July. It’s 160 miles across the state of Indiana, it was supposed to be a group ride, but now I am doing it solo. This video has helped my training. 👍🏼
This coming spring I'll be riding my BMC Roadmachine from Vancouver BC to Lexington Kentucky and back (with tons of side trips included) probably about 20,000 kilometres in two months... Ain't no thang
I rode the entire silver comet and chief Ladiga trail. It's the second longest paved rail trail in the united states. It starts in Anniston, Alabama and ends in the Atlanta, GA suburbs. It's 103 miles.
i know you are sponsored big time BUT I bought a Ridley and it is an awesome bike. bought before i followed you and before Ridley stepped in as a big sponsor. value for spend on the bike was really incredible.
1. Prepare equipment, food, clothing, weather forecast and the roads. 2. Mentally set your mind towards the distance you are gonna make. 2. Know in the first 15 minutes the "shape of the day" and therefore go for the median speed you think you can manage the whole ride. I have done a 230km at average of 29.5km/h and a 170 at 32.8 km/h. both very steady solo rides but a big difference in average speed. Conditions determined my speed and I kept it all the way. 3. If you ride above 150km's do take a break to drink and eat, make a picture (it is no race). 4. Be nice to other traffic and 90% of the time they will be nice too, quickly forget the rest.
I use another trick to get my mind from muscle pain - listen to your favorite playlist and get into the rhythm ( always choose faster beat songs as your legs will tend to match the beat after practice)
Tomorrow I am leaving to do Brussels - Paris (400km) in two days. First real long distance from on capital-city to another, but not the last - if I come back. Thank you for the advices guys!
Also helps to ball park a specific distance you have in mind or a specific location, helps build it into a day out of exploration as much as a ride, get you mentally prepared nicely. And break it up into segments so you don't over exert and make the second half or significant chunk of the ride misery into bonk oblivion. Good shout on aero though. Many don't seem to realise that with practice, that is conditioning your core and body to be comfortable in an aero position, as well as a good bike fit, will make you significantly quicker and more comfortable for doing bugger all in spending or technique even (OK bike fit could cost money, but it's well worth it to have it set up exactly to benefit how you ride). It's just acclimatising to a more aggressive position (long ride, needn't be race aggressive, but enough to cheat the wind nicely). And the definition of comfort? Well for me it's not having to push through a wall of cramping pain and seizing legs or sheer exhaustion from having maintained an effort I could've saved energy on by simply riding in a better position on the bike. Its a long ride, mix it up. Hoods, bars, drops, keeps the body in a variety of space and avoids falling asleep. But always back aero because it saves you energy you'd otherwise waste every second you spend spinning on pushing parts of your body through wind and air resistance. Have it lower, save energy, put out less, go for much longer and feel less strained. Its a no brainer unless you have back issues or a weak core, but for most this shouldn't be an issue, certainly weak core you can do something about.
First time I did 100 miles was relatively flat Auburn to chico Ca, stoped for water at a store and something to eat. 5 hours ride. It was halloween and there is big parties in chico that night great fun
I knew I recognized the terrain and the road. Glendora Mountain Road (open spring to fall only) is a great ride. You've got to be a real climber to get up Hwy 39 to the East Fork of the San Gabriel river or directly up from Glendora. The views are spectacular and the downhill sections are really worth it.
Fueling from the start is wrong too, if you are in ketosis. You cannot digest enough carbs fast enough to replace the energy you can expend on a long ride.
in Scotland we ride on gravel and grass in freezing conditions with a huge wind chill factor and a powerful wind, also it is muddy and sometimes you will find the road your riding on to be completely flooded, also you may not see a single person for kilometers to come, so we are always equipped to the best of our ability and we bring layered clothing on board and so if you ever see someone riding a bike in Scotland without a backpack and a rear trunk we call them insane
Good advice for the serious rider, and a rude awakening for the weekend warrior group who tries drop everybody out the gate on a 40 mile ride. Thinking they're so great, but will never finish a 100 mile ride at that pace. They're usually somewhere sitting while you're still on the bike. Lol
Carb loading needs more talk. All carbs are not the same. Greasy french fries have a lot of carbs. Just the wrong kind of carb. The heated fats in them will have a negative impact on the way we metabolize fats. (learn about Epi-Genetics to understand how our bodies deal with cooked fats) Our bodies need balance. For Healthy FATS try Avocados, Cold pressed (non heated) oils and Raw Nuts. Healthy Carbs can be Dates, Raisins, Figs, Raw local Honey. The Healthy Carbs provide more than glucose (necessary for energy) Dates provide a myriad of essential nutrients that our muscles need to repair, grow and become stronger. Green leafy veggies have more bio-available protein to sustain energy. Carbs: 100% of volume consumed converts to glucose in just 2 hours. Protein: 50% of volume consumed converts to glucose in about 4-6 hours. Fats: 10% of volume consumed converts to glucose in about 10-12 hours. Understanding this is important because our muscles require glucose to function properly. (muscles need glucose for energy) If you bring Dates (the food..LOL) in a small bag that you can eat one every hour of so, it will provide the instant energy you need when you feel that first sign of fatigue. Eating a large large volumes of protein found in leafy greens in its raw form like a spinach, kale or collard green salad will give you sustained energy over a long time. The hand full of raw nuts and the avocado on the salad will provide the lubricant your muscles and joints need over long rides. Someone on a ketogenic diet (high healthy fat) will more efficiently convert fat to glucose to sustain energy with a long glycemic load. Most champion athletes know this. Don't do your self a disservice by eating a large greasy pasta dinner before a long ride. Avoid the greasy chips that contain cooked unhealthy fats and the wrong type of carbs. I found this very misleading from a holistic nutritional standpoint.
Epi-genetics is fascinating, I encourage all athletes to learn about it. Epi (on or over) Genetics (gene) Cooked fats result in a poor environment for our genes. The old school of thought was that our genes determine what would happen. We know today that it is the environment of the gene that determines if a gene will turn on or off. When a gene for a specific genetic condition turns on we develop that condition. (everything from heart conditions to diabetes.. it also affects how quickly our bodies recover from injury) We can also turn off that expression of the gene by changing the diet (the environment of the gene is directly affected by diet) Epi-genetics have everything to do with why an athlete (or anyone) will do better, perform better, if we don't pollute the environment of the gene by eating the greasy french fries. For more information look up Bruce Lipton's lecture on Epi-Genetics. Then you will have a clear understanding as to why this video is giving dangerous advice. (Maybe they are trying to sabotage the competition by giving them information that will slow them down and make them feel ill the day of a big race... LOL) Regardless, it is poor advice for anyone to take. I eat dates and raw nuts for sustained energy along with huge green leafy salads packed with protein. I also out preform most of the people on the rides I go on. PEACE
I've been carb free since mid March... After the first month of misery, I now find I can ride my regular hilly 43 mile loop, as well as longer hilly 67 mile loops without eating anything before or during (water only). I am tired at the end, and certainly not bonking by any means. I've lost almost 70 lbs in the last 14 months, so I think I'll keep this up and see how it goes...
would be nice to make a video showing different pumps to have on and off the bike. Just saw Simon's and made me wonder, cause mine is a really painful tool on the road. thanks
I got a anti bomb suite, even when it rains fire meteors i can ride. Heavily advice it. Also works extremely well to lose weight in hot climates, only 4 hours of riding in death valley and you lost 60 kilo's. But on a serious note, for long rides, you just need to push yourself. Also get enough food and done you are. For long rides its probably better to get a back bracket on the saddle that fits 2 more water bottles, and for extremely long rides 500km rides on a single day, get a water backpack.
I cycle about 620 miles a week doing deliveroo. I cycle every day. I've been cycling with deliveroo for 1 year nearly 2 years and my legs still can't handle hills and my legs hurt a lot even when stretching and having a lot of rest. I eat a lot of bread as I can't afford to eat nice healthy food.
How about the sun? It becomes a massive trouble, especially when the distance gets longer and longer. Would you consider making a video about ways to protect ourselves from it?
kublaios The most obvious one - ride in the cooler part of the day if possible. Otherwise, expose as little skin to the sun as possible (sunscreen will only do so much, especially when you're sweating) and rely on moisture-wicking fabrics to keep you cool. I don't know of any way to cool down when the humidity is so high that sweating is ineffective.
im just a newbie, I do short ride when I have free time then ive tried to travel 70km not to much for you but as a newbie its really exhausting especially theres alot of climb
I've figured that riding the first 10 km at heart rate of 150 at the most is the best way for me to start a long ride. This is around 25 kmh for me. After that I can go 30 kmh without too much effort. If I start going faster in the beginning I get tired extremely fast. I set a goal to increase my FTP from 234 W to 300 W. How much do you think this requires from me? I think you should make more videos about training with a power meter. :)
Mikko Peltonen Cant be answered. Depending on your genetics and training and background this might be a matter of a few weeks or youll just never get to a FTP of 300 ..
Mikko Peltonen like netfischer said it and also it is the thing how long you want to ride. How much breaks and time you need and what type of track is it. Long steady 4% climb? Or more like 10-15% ? for 1-2km? I cant count for my self steady light climbing as hard work or even climbing ^^ But I also drop the Road bike. No fun with it anymore... But really 1 bottle is not enough for a long ride like they had it in the video. The last long ride was 1 week ago and I needed 5L or more for 110 miles with 6kg backpack.
I have a hardtail that I take around and I hate it when there's mud on the trails cuz it comes up everything locks up the wheels have to stick a finger in to pull out all that dirt. And then it messes up my shifting and makes it all gross so yeah
Love you guys you are funny and I just bought my first bike but I don't have the confidence to go more than 30 miles long I'm 54 so probably I'm to old to do more.
Once i just got bored and decided to take a dumb 40KM (29 miles) ride with my trusty rusty 10 yo folding bike, that make rattling sound when i go through a bumpy road. The first 10 km were quiet easy, i even think to myself, isn't low gear heavier? Man this is nothing, then i get to 15 km, start to regret this, but I can't go home yet, at 20 km i get to my destination, a beach, i rest a bit then start my ride back, 25 km in i start to really regret this journey, why did i do this to myself, it's more uphill too, my legs felt like noodle, the weather felt so hot, with smoke all around (from fire) then i just had to push myself till i get home 40km later
I believe there were on Glendora Mountain Road, just north of LA. It’s my go to long ride. I can get to where they were in an hour’s ride from my house. Just gloating a bit, but it is truly gorgeous and mostly empty for 22 miles from Glendora to Mt. Baldy village. Highly recommend if you are ever in LA!!!
have you ever experimented with the chain ring number of teeth gear....you can go way farther with a 70 or 80 teeth chainring . Please let me know because with that kind of gearing the wind resistance becomes the factor not your pedaling cadence
Usually I enjoy your vids a lot, but here I don't really agree in all. More aerodynamic? I guess it's more important to have a good bike fit and a comfortable position that let u enjoy a long ride till the end. Also good damping is important on longer rides, 28mm tires, gel handlebar tape etc. helps. All thise things get more and more important the linger the ride is..... And of course it was just a demonstration video, but you should carry more then one 1/2 l bottle of liquid with you..
When my first time riding on the bicycle i tried 75 miles on my first time well i felt tired and i feel that i was gonna die in the hotness of the sun, but my mental and will power is strong so i got home half of the day hahaha.
Short distances《 50 km and not pushing too much should be fine. For longer distances, I suspect most people will lack some fuel ? I'm on a 16/8 since some weeks and try to exercice near the end of the fasting hours. I didn't notice any difference, except maybe less knee "pain" but it's very irregular for me anyway. I've been told about tendons'renforcement, too, when exercising while fasting. I'd love to hear more performant bikers talk about it.
Hi guys, love your "How to" vids. Could you possibly do a vid on bike pumps for road bikes, small pumps, Co2 pumps, etc. I got plagued with punchers on my last ride and my pump was.........well needless to say, it's in the bin now so I'm in the market for a new one. Thanks 🚴🚴🚴
If your embarking on a say 200km I think It is very fair to have a top tube bag because you can go over potholes and your phone can fall out of your back pocket
Daymon Nin Glendora Mountain Road to Glendora Ridge Road, this route has been featured in the Amgen Tour of California, considered as the Queen Stage Mt Baldy... rode there today 👍, I know this post if 4 yo 🤷♂️
Hello guys! I loved the tips you shared. I'm training for long rides for a while and next Friday I'm going for a 300km MTB ride. I also have a road bike and I'm very interested in the pump showed in the video. What model/brand is it? Is it good to fill 100lb? Happy New Year and keep riding!
Make sure to hydrate the entire ride and after. Drink some water every 5 ~ 10 min during the ride. When you're done IMMEDIATELY get 25~30g protein into your body. More protein AND CARBS within 2~3 hrs after. Make sure to get 7 hrs of sleep a night. Turn off ALL your electronics 1.5 hrs before sleeping ;)
I want to go from Plymouth to Dover in June. I have a canondale quick 4 bike. I feel like I'm in good shape, but this is a 350 mile tour(4-5 day ) I will take with me : tent, few cloths ,battery packs( need my phone always charged because of GPS ) , few basic tool. No idea how ,and a bit scared and more excited,i will do anyway. Welcome any recommendations.
a tip from a middle aged marathon runner now turned cyclist: Mentally divide the ride into three segments. The first segment force yourself to ride at slightly less than your normal pace. The middle segment force yourself to ride at your nomal training pace. The last segment, force yourself to ride. Also, attitude is everything. The best advice I ever received in training for a marathon is, "when you're really feeling lousy... force yourself to smile.". Can't explain it.. but when you force yourself to smile and others smile back at you.... it starts giving you energy... Makes no sense at all but in each of my nine marathons, including the one on my 60th birthday, the smile tip got me through. As I plan my first century ride, these tips will be self-applied. Props to GCN.. very helpful series to this noobie.
Richard Mourdock
I’m curious; how have you found long rides (100km+) compared to a marathon.
Of course, I’m only comparing a ride when you’re pushing hard for most of the ride.
I prefer to snarl instead of smile and also to have a stoic and do or die mentality. Works for me.
I just groan, just let out all that needs to be let out, then smile cause I probably look stupid, it helps me keep going 😂
Epinephrine
Ride safe pops
You are clearly not from America - cabo loading has been popular here for decades (even if we never exercise )
Greg Loper
That was funny!
Lol
Thats why we have an obesity problem in this country, funny, but sad at the same time.
haha, the 90s WERE decades ago!
Hahaha. You had me in first half.
on pacing.... I always try to remember a tip prior to my first marathon: "in the first third, force yourself to run a bit slower than what may feel normal. In the second third, force yourself to run your normal pace. In the final third, force yourself to run."
I'm attempting my first 120 km ride tomorrow, came here for some last minute tips.. Wish me luck :)
Amogh S HOW DID IT GO, im gonna try my first 28 mile ride tomorrow!!!
Didn't go so well :(
the other riders were way faster. Had to cut it short to 80 km.
Best of luck to you!
I am attempting my first 160 km ride tomorrow, 70 km of road and rest is mountain area.
have you got strava?
80km is still alot!
Started cycling by myself and just doing between 10-15km per 1 hour. I know, it's slow. I neglected the fact that I don't need to push myself hard all the way and even taking a rest when I need to. After a couple of months and riding with a buddy I started to reach 50km in 2½ hours and 36km in 1½ solo cycling. It was worth it and I don't blow my energy that much like I used to during my first days of cycling.
Started with a trying-hard 15km/h average speed, now I can ride with a comfortable 20-22km/h with sprints upto 38km/h. Learned a lot wih this channel and I'm very grateful to find this.
I notice when i started to long ride with my friend, i didn't get easily tired at 20km while when i'm cycling alone i get tired at my 12km.
Maybe it's science that when i'm chasing someone i don't get easily tired or something. I dunno 😂
Where i live its incredibly expensive to get road bokes, so everyone uses moutin bikes which are pretty heavy (provably 9 to 10 kilos) and im not pro but can average 22 to 24 kph, which is my limit at a very hard pace. Normal people cant reach even 15 kph
@@tomoharuyara9908 True. And I try to make most of out of it. I ride a hybrid and it weighs 13 kilos.
After strength training and climbing hills, I somehow managed to average 24km/h with moderate effort. It's really good for training rides as I found out. At full gas, I'm topping out at 38km/h
@@zensenpai6669 Me too! Mine weights almost 19 kg tho. I wish i had a lighter one
There isn’t a one speed that fits all. You can definitely take steps to cycle faster but you have to accept that certain things are out of your control. I ride a hybrid not a road bike and live in a hilly area
hey guys i just wanted to thank you, I've only been road cycling for around 6 months and have been steadily getting more km in. i have a lot of spare time at present and have been watching your videos and leant a lot. I yesterday completed a 120km ride in 4.8 hrs it was hard but watching your videos encouraged me to push through and flow through to reach my destination .... now just have to deal with the saddle sores f*** they aren't nice at all. keep up the good work my cycling brothers. love from Australia. Corz
Thank you, GCN! Thanks to the advice in this video and the other GCN videos on fueling properly, I was able to train for and complete a 200-mile cycle event in one day, with a minimum of discomfort and no bonking! Eat and Hydrate! Ride a comfortable pace!
Thanks for the video. It helped me out really well.
Proud to say, i finished my 1st long ride.
Mysore Palace to hassan 120 km
I travelled 2km yesterday. What a great achievement
Did eating your cereal give you energy?
@@Cutest_skinwalker yes of course!! So make sure you never miss your cereal
Auroni Bhattacharya you don’t need cereal, just an avocado or banana
I Cycled 167miles on Saturday probably will never ride a further distance again.
Jamie Knighton I
did it have dire consequences?
he died
@@EnamoradoRage RIP Jamie. Hope it was worth it!
Holy fuck dude
I love all the videos that I have seen from you guys. very helpful information and fun to watch. thank you for your support and your time.
It's our pleasure Locotte, thanks for watching.
Hello guys, great advice for an amateur hobby cyclist like myself
Started cycling at 43 now 46 and always find very good cycling tips in your website.
Congratulations for your efforts !!!
5:53 dude falls off the jetski in the background haha
You are the hero we do not deserve
its a kiter
It’s a kiter landing
wauuuu
Poor guy
And one major tip..... TAKE A BATTERY PACK. If it's not on Strava.....
fck strava.... I don't brag miles anyways hahahaha
Katie Kookaburra I'm taking battery packs alright... Gonna do 800k on an ebike.
Katie Kookaburra damn straight! Did my first 100 mile ride yesterday, and at age 67; without the charger my Garmin would have expired at 80 miles!
JC Kensway thats why im happy to own a Wahoo Elemnt. Did a 65km ride today 3.5hrs on tour and still got 64% battery left. Full GPS tracked with bluetooth enabled.
Katie Kookaburra 🤣🤣🤣🤣🤣✌️
My ultimate goals are to finish two "quite" long rides this summer.
550 km and 460 km, just two weeks apart. That will be the ultimate test in willpower..
I plan to do that but 1,100 km in just one ride + hauling gear.
one day i will try to ride from england to bulgaria with no sleep just breaks.
it probably wont go well.
Making my 7000 mile trip look even crazier LOL
Still wanna do it
@@ЦветозарЦветков-е5о my uncle did the opppsite, with sleep though lol. Good luck, brother
Did 113 miles on my old Italian fixed gear from 1960 a few weeks ago, it wasn't too bad. It does have modern wheels and bars, and I must confess this was entirely in Norfolk and Suffolk, so I am fortunate in having only constant tiny up and down hills to deal with. Still immense fun, hoping to do 150 miles on my geared bike very soon with a good friend. It becomes meditative and introspective at a certain point for me, and your mind wanders very far and then you get brought back to reality by a beautiful view or a hazard or by the immediacy of the moment, keeping your legs moving, holding a speed. Moments of wonder and joy cannot fail to arise in spite of the pain if you try to exceed a century in an unfamiliar area to you with some nice scenery and some really high calorie food stops along the way! Can confirm fish and chips is suitable fuel when you are burning 5k+ calories in a day.
Planning a 100 km ride tomorrow (which Wil be my first if I finish). Thanks for the video
For me, the only limiting factor in long rides is my back and arse comfort levels. So I prefer a good saddle and thicker tyres, but obviously a bike fit helps too
mattbellamymate Yeh my bum is the biggest issue too :( ordered 3 new saddles to try out. Hope one works cos its getting really bad.
I did my first and farthest today which is 28km. I tried my best not to force myself and just to take it pedal-by-pedal because I think I'll pass out if I forced myself. Since It's my first time my legs were still weak and I had hard time with roads with upward slopes. Thanks to my friends they always waited for me even though I was slow most of the time.
I know I’m late but I really love GCN, that’s my town Santa Barbara and they’re eating at one of our favorite restaurants Shoreline Beach Cafe! Very cool!
Was wondering where that was. Is that also where they're riding at 3:25?
I’m planning on doing the Indiana Rain ride in America this July. It’s 160 miles across the state of Indiana, it was supposed to be a group ride, but now I am doing it solo. This video has helped my training. 👍🏼
How did it go Joseph?
I'm getting my first road bike soon..
I have been riding with a hybrid for a while can't wait!
This coming spring I'll be riding my BMC Roadmachine from Vancouver BC to Lexington Kentucky and back (with tons of side trips included) probably about 20,000 kilometres in two months... Ain't no thang
I rode the entire silver comet and chief Ladiga trail. It's the second longest paved rail trail in the united states. It starts in Anniston, Alabama and ends in the Atlanta, GA suburbs. It's 103 miles.
i know you are sponsored big time BUT I bought a Ridley and it is an awesome bike. bought before i followed you and before Ridley stepped in as a big sponsor. value for spend on the bike was really incredible.
1. Prepare equipment, food, clothing, weather forecast and the roads.
2. Mentally set your mind towards the distance you are gonna make.
2. Know in the first 15 minutes the "shape of the day" and therefore go for the median speed you think you can manage the whole ride.
I have done a 230km at average of 29.5km/h and a 170 at 32.8 km/h. both very steady solo rides but a big difference in average speed. Conditions determined my speed and I kept it all the way.
3. If you ride above 150km's do take a break to drink and eat, make a picture (it is no race).
4. Be nice to other traffic and 90% of the time they will be nice too, quickly forget the rest.
I have another century coming up in 2 weeks. I'm going to study these techniques and try them out on that ride. Thanks.
@Michael Funge Honestly, I don't remember...I've ridden so much since then!
I use another trick to get my mind from muscle pain - listen to your favorite playlist and get into the rhythm ( always choose faster beat songs as your legs will tend to match the beat after practice)
That's a placebo
@@XcocomocoX no its not
isnt that dangerous lol
Tomorrow I am leaving to do Brussels - Paris (400km) in two days. First real long distance from on capital-city to another, but not the last - if I come back.
Thank you for the advices guys!
Thanks for making this video, helps motivate riders like me who is just starting on above 100km rides.
Looks like Glendale Mountain Road to Mt. Baldi. My favorite ride.
Great video, we're preparing for a little ride across Canada coast to coast and we need all the tips/help we can get :)
woah.. good luck
Nice seeing bike riding around Santa Barbara, California, USA. One of my favorite places on Earth. Good riding tips too!
Also helps to ball park a specific distance you have in mind or a specific location, helps build it into a day out of exploration as much as a ride, get you mentally prepared nicely. And break it up into segments so you don't over exert and make the second half or significant chunk of the ride misery into bonk oblivion.
Good shout on aero though. Many don't seem to realise that with practice, that is conditioning your core and body to be comfortable in an aero position, as well as a good bike fit, will make you significantly quicker and more comfortable for doing bugger all in spending or technique even (OK bike fit could cost money, but it's well worth it to have it set up exactly to benefit how you ride). It's just acclimatising to a more aggressive position (long ride, needn't be race aggressive, but enough to cheat the wind nicely). And the definition of comfort? Well for me it's not having to push through a wall of cramping pain and seizing legs or sheer exhaustion from having maintained an effort I could've saved energy on by simply riding in a better position on the bike. Its a long ride, mix it up. Hoods, bars, drops, keeps the body in a variety of space and avoids falling asleep. But always back aero because it saves you energy you'd otherwise waste every second you spend spinning on pushing parts of your body through wind and air resistance. Have it lower, save energy, put out less, go for much longer and feel less strained. Its a no brainer unless you have back issues or a weak core, but for most this shouldn't be an issue, certainly weak core you can do something about.
First time I did 100 miles was relatively flat Auburn to chico Ca, stoped for water at a store and something to eat. 5 hours ride. It was halloween and there is big parties in chico that night great fun
I knew I recognized the terrain and the road. Glendora Mountain Road (open spring to fall only) is a great ride. You've got to be a real climber to get up Hwy 39 to the East Fork of the San Gabriel river or directly up from Glendora. The views are spectacular and the downhill sections are really worth it.
Fueling from the start is wrong too, if you are in ketosis. You cannot digest enough carbs fast enough to replace the energy you can expend on a long ride.
in Scotland we ride on gravel and grass in freezing conditions with a huge wind chill factor and a powerful wind, also it is muddy and sometimes you will find the road your riding on to be completely flooded, also you may not see a single person for kilometers to come, so we are always equipped to the best of our ability and we bring layered clothing on board and so if you ever see someone riding a bike in Scotland without a backpack and a rear trunk we call them insane
much respect to Scottish brothers
Then: Bike at high altitudes with a beautiful mountain landscape. Me: *sighs* another abandoned Burger King lot.
do you consider beer as a source of carbohydrates..for carbo loading?
Good advice for the serious rider, and a rude awakening for the weekend warrior group who tries drop everybody out the gate on a 40 mile ride. Thinking they're so great, but will never finish a 100 mile ride at that pace. They're usually somewhere sitting while you're still on the bike. Lol
Carb loading needs more talk. All carbs are not the same. Greasy french fries have a lot of carbs. Just the wrong kind of carb. The heated fats in them will have a negative impact on the way we metabolize fats. (learn about Epi-Genetics to understand how our bodies deal with cooked fats)
Our bodies need balance. For Healthy FATS try Avocados, Cold pressed (non heated) oils and Raw Nuts. Healthy Carbs can be Dates, Raisins, Figs, Raw local Honey. The Healthy Carbs provide more than glucose (necessary for energy) Dates provide a myriad of essential nutrients that our muscles need to repair, grow and become stronger. Green leafy veggies have more bio-available protein to sustain energy.
Carbs: 100% of volume consumed converts to glucose in just 2 hours. Protein: 50% of volume consumed converts to glucose in about 4-6 hours. Fats: 10% of volume consumed converts to glucose in about 10-12 hours. Understanding this is important because our muscles require glucose to function properly. (muscles need glucose for energy)
If you bring Dates (the food..LOL) in a small bag that you can eat one every hour of so, it will provide the instant energy you need when you feel that first sign of fatigue. Eating a large large volumes of protein found in leafy greens in its raw form like a spinach, kale or collard green salad will give you sustained energy over a long time. The hand full of raw nuts and the avocado on the salad will provide the lubricant your muscles and joints need over long rides. Someone on a ketogenic diet (high healthy fat) will more efficiently convert fat to glucose to sustain energy with a long glycemic load.
Most champion athletes know this. Don't do your self a disservice by eating a large greasy pasta dinner before a long ride. Avoid the greasy chips that contain cooked unhealthy fats and the wrong type of carbs.
I found this very misleading from a holistic nutritional standpoint.
Thanks
Great info there.
what does epigenetics have anything to do with this...
Epi-genetics is fascinating, I encourage all athletes to learn about it.
Epi (on or over) Genetics (gene) Cooked fats result in a poor environment for our genes. The old school of thought was that our genes determine what would happen. We know today that it is the environment of the gene that determines if a gene will turn on or off. When a gene for a specific genetic condition turns on we develop that condition. (everything from heart conditions to diabetes.. it also affects how quickly our bodies recover from injury) We can also turn off that expression of the gene by changing the diet (the environment of the gene is directly affected by diet)
Epi-genetics have everything to do with why an athlete (or anyone) will do better, perform better, if we don't pollute the environment of the gene by eating the greasy french fries. For more information look up Bruce Lipton's lecture on Epi-Genetics. Then you will have a clear understanding as to why this video is giving dangerous advice. (Maybe they are trying to sabotage the competition by giving them information that will slow them down and make them feel ill the day of a big race... LOL) Regardless, it is poor advice for anyone to take. I eat dates and raw nuts for sustained energy along with huge green leafy salads packed with protein. I also out preform most of the people on the rides I go on. PEACE
/r/iamverysmart
Love GCN;s vintage videos!
Here's a tip for Matt and Si: you need both bottle cages for a long ride.
Also: put some sports drink in those bottles. Pure water is good but sucrose, potassium and sodium is better
They do have a support vehicle...
+Daniel Cabrita yeah they do, but most of us do self support style rides you know.
+Bill Strathearn Bah, they all taste shitty. I only go with my Gel, Water and Bananas :)
Microage and some dates, best.
great video as always, i am a new cyclist myself and this was a great help to me. thanks
I've been carb free since mid March... After the first month of misery, I now find I can ride my regular hilly 43 mile loop, as well as longer hilly 67 mile loops without eating anything before or during (water only). I am tired at the end, and certainly not bonking by any means. I've lost almost 70 lbs in the last 14 months, so I think I'll keep this up and see how it goes...
I have never rode futher than 50km but next summer me and my pals are planning a 850km ride from south finland to the north!
5:00 Matt looks like Tom Cruise in top gun, with that jacket and glasses he's a bad boy
Loving Richard’s comment. Really helpful. Big smile!
Who at GCN is a fan of JAWS? Cheers to you!
When it comes to endurance rides, ketosis would be very useful. Please do make a video on this, if/when you understand and experience it.
i carbed up with pasta before my prudential ride 100. I am sure it helped. Good luck to those working up to a long ride.
would be nice to make a video showing different pumps to have on and off the bike. Just saw Simon's and made me wonder, cause mine is a really painful tool on the road. thanks
I got a anti bomb suite, even when it rains fire meteors i can ride.
Heavily advice it.
Also works extremely well to lose weight in hot climates, only 4 hours of riding in death valley and you lost 60 kilo's.
But on a serious note, for long rides, you just need to push yourself. Also get enough food and done you are.
For long rides its probably better to get a back bracket on the saddle that fits 2 more water bottles, and for extremely long rides 500km rides on a single day, get a water backpack.
I cycle about 620 miles a week doing deliveroo. I cycle every day. I've been cycling with deliveroo for 1 year nearly 2 years and my legs still can't handle hills and my legs hurt a lot even when stretching and having a lot of rest. I eat a lot of bread as I can't afford to eat nice healthy food.
Great video and nice to see you on Gibraltar road Santa Barbara!
Meglanon 99 and shoreline cafe!
@@DavefromCA2023 Yes! and first time I've seen them on my home turf!
How about the sun? It becomes a massive trouble, especially when the distance gets longer and longer. Would you consider making a video about ways to protect ourselves from it?
kublaios Pro tip: Sun cream.
bigbrownbear1231 Sunstroke? Dehydration? There are many troubles caused by the sun dude. Nice one though.
Southern California has too much sun in my opinion. I do about 98% of my miles at night for this reason.
kublaios The most obvious one - ride in the cooler part of the day if possible. Otherwise, expose as little skin to the sun as possible (sunscreen will only do so much, especially when you're sweating) and rely on moisture-wicking fabrics to keep you cool. I don't know of any way to cool down when the humidity is so high that sweating is ineffective.
james grainger A 2 week long summer (somewhere between May and Sept) mate :)
Remember people: Carb loading, not carb overloading! :D
I am very, very, very jealous of Matt's Ridley there... Helium SL, Campag 80th groupo. oh my....
Vikings Georg
Viking Georg @
Vikingerne Georg
Viking Georgia
I love how the comment section is full of "150, 160, 175 miles!" When the trip I'm making is 30 miles round-trip
I have Non-Gear Bicycle and i have to complete 13KM in 35 minutes, can i do it?
I’m just trying to ride 18 miles round trip but I have a mountain bike so it take a while 😂
My friend told me to go faster or keep up with him. Him being fitter than me. Smart!
im just a newbie, I do short ride when I have free time then ive tried to travel 70km not to much for you but as a newbie its really exhausting especially theres alot of climb
I've figured that riding the first 10 km at heart rate of 150 at the most is the best way for me to start a long ride. This is around 25 kmh for me. After that I can go 30 kmh without too much effort. If I start going faster in the beginning I get tired extremely fast.
I set a goal to increase my FTP from 234 W to 300 W. How much do you think this requires from me? I think you should make more videos about training with a power meter. :)
Mikko Peltonen Cant be answered. Depending on your genetics and training and background this might be a matter of a few weeks or youll just never get to a FTP of 300 ..
Mikko Peltonen like netfischer said it and also it is the thing how long you want to ride. How much breaks and time you need and what type of track is it. Long steady 4% climb? Or more like 10-15% ? for 1-2km? I cant count for my self steady light climbing as hard work or even climbing ^^ But I also drop the Road bike. No fun with it anymore...
But really 1 bottle is not enough for a long ride like they had it in the video. The last long ride was 1 week ago and I needed 5L or more for 110 miles with 6kg backpack.
I have a hardtail that I take around and I hate it when there's mud on the trails cuz it comes up everything locks up the wheels have to stick a finger in to pull out all that dirt. And then it messes up my shifting and makes it all gross so yeah
Love you guys you are funny and I just bought my first bike but I don't have the confidence to go more than 30 miles long I'm 54 so probably I'm to old to do more.
Once i just got bored and decided to take a dumb 40KM (29 miles) ride with my trusty rusty 10 yo folding bike, that make rattling sound when i go through a bumpy road. The first 10 km were quiet easy, i even think to myself, isn't low gear heavier? Man this is nothing, then i get to 15 km, start to regret this, but I can't go home yet, at 20 km i get to my destination, a beach, i rest a bit then start my ride back, 25 km in i start to really regret this journey, why did i do this to myself, it's more uphill too, my legs felt like noodle, the weather felt so hot, with smoke all around (from fire) then i just had to push myself till i get home 40km later
I wish I can cycling such a nice mountain road with no traffic...
I believe there were on Glendora Mountain Road, just north of LA. It’s my go to long ride. I can get to where they were in an hour’s ride from my house. Just gloating a bit, but it is truly gorgeous and mostly empty for 22 miles from Glendora to Mt. Baldy village. Highly recommend if you are ever in LA!!!
I'll be riding my first 160 km this Saturday on my fitness bike. I Hope to survive.🙏
I miss Matt so much.
Me too.
short steep climb...My place is surrounded by mountains, so its long steep climbs, some can even be 45-60 degrees if I take the alternative route
Yesterday I did half a century!. 50 miles. Feel so proud
have you ever experimented with the chain ring number of teeth gear....you can go way farther with a 70 or 80 teeth chainring . Please let me know because with that kind of gearing the wind resistance becomes the factor not your pedaling cadence
Usually I enjoy your vids a lot, but here I don't really agree in all. More aerodynamic? I guess it's more important to have a good bike fit and a comfortable position that let u enjoy a long ride till the end. Also good damping is important on longer rides, 28mm tires, gel handlebar tape etc. helps. All thise things get more and more important the linger the ride is.....
And of course it was just a demonstration video, but you should carry more then one 1/2 l bottle of liquid with you..
and sorry for the typos. I hate touchscreens....
Thanks to both of you... Valuable tips
When my first time riding on the bicycle i tried 75 miles on my first time well i felt tired and i feel that i was gonna die in the hotness of the sun, but my mental and will power is strong so i got home half of the day hahaha.
Hey guys, love your videos! Any experience with riding while fasting?
Short distances《 50 km and not pushing too much should be fine. For longer distances, I suspect most people will lack some fuel ?
I'm on a 16/8 since some weeks and try to exercice near the end of the fasting hours. I didn't notice any difference, except maybe less knee "pain" but it's very irregular for me anyway. I've been told about tendons'renforcement, too, when exercising while fasting.
I'd love to hear more performant bikers talk about it.
Bigger tyres are more comfortable so you get less tired. If your going all day and night you might want some lights.
Hi guys, love your "How to" vids. Could you possibly do a vid on bike pumps for road bikes, small pumps, Co2 pumps, etc. I got plagued with punchers on my last ride and my pump was.........well needless to say, it's in the bin now so I'm in the market for a new one.
Thanks 🚴🚴🚴
Many thanks for your prof insights!
Didn't realize how much I'd miss this crew
If your embarking on a say 200km I think It is very fair to have a top tube bag because you can go over potholes and your phone can fall out of your back pocket
That looks like Southern California. Was that Santa Barbara?
We people do 50 km ride without any fuel early morning alternate day with ATB speed comes 22 avg is that ok
Where is this great video filmed?
Simon Filliers Santa Barbara
My routine is 18 Miles a day (Some days 20 if Im feeling good) 5 times a week.
I got 300 miles in 3 days coming up for charity in 3 weeks time. Tomorrow will be the first time riding a road bike. Should be fun.
Great video. Love the location. Where were you riding for this one?
Daymon Nin Glendora Mountain Road to Glendora Ridge Road, this route has been featured in the Amgen Tour of California, considered as the Queen Stage Mt Baldy... rode there today 👍, I know this post if 4 yo 🤷♂️
Beautiful video ❤
Hello guys! I loved the tips you shared. I'm training for long rides for a while and next Friday I'm going for a 300km MTB ride.
I also have a road bike and I'm very interested in the pump showed in the video. What model/brand is it? Is it good to fill 100lb?
Happy New Year and keep riding!
Carb loading requires a decrease of carbs while training the week before the load.
I want to start biking specially long distance....can you help me with some tips? As I am a beginner..
gonna try my first 50km on a folding bike next month.
I hope it is still enough time for practice
I just did the 186km ride
I tried 40km after my first week of starting cycling and my body took 3 days for recover
Make sure to hydrate the entire ride and after. Drink some water every 5 ~ 10 min during the ride. When you're done IMMEDIATELY get 25~30g protein into your body. More protein AND CARBS within 2~3 hrs after. Make sure to get 7 hrs of sleep a night. Turn off ALL your electronics 1.5 hrs before sleeping ;)
Where were you riding in this video? It's beautiful.
Meghan Fitz-James Santa Barbara
I want to go from Plymouth to Dover in June. I have a canondale quick 4 bike. I feel like I'm in good shape, but this is a 350 mile tour(4-5 day ) I will take with me : tent, few cloths ,battery packs( need my phone always charged because of GPS ) , few basic tool. No idea how ,and a bit scared and more excited,i will do anyway. Welcome any recommendations.
Dear friends of GCN,
Good! I'm cyclist from Brazil. You need to make a video about Race Across America! Thankyou very much.
that white strip where the zipper should close on the jerseys is driving me bonkers with my OCD
everyone in the comments about to bike 100 km then there’s me preparing to ride 10
Funny, I just so happened to ride 167 yesterday as well