How Should I Fuel My Training? | Ask GCN Anything About Cycling
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- Опубликовано: 9 сен 2024
- How should I fuel my training? Si and Dan are on hand to answer your questions about nutrition and much more!
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How should I plan my season if I don't race?
What constitutes 'good form' for cyclists?
Should I come over to Europe to race?
Are split sessions more effective for training?
One bike - MTB or road?
How should I avoid sunburn?
If you have some cycling questions for us, make sure you leave them in the comments with the hashtag #torqueback 👇
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Leave us a comment below!
Keep your questions coming in for next week using #torqueback 👇
Did matt actually leave or was he fired ?? hehe
#torqueback Hello guys, I'm planning to buy an e-bike, would you make a video to remove the speed limiter?
#torqueback, I have asked this on GMBN but I do not think it was ever answered, how would a decently fit road rider do in something like the Mega Avalanche race??, Would endurance fitness win out again outright bike handling skills??...
#torqueback....what do you think about what I was told when I had new gear cable fitted California crossover which is crossing over the cable on your gear on you down tube and not having strait cable all I had was bad changing gears i took it back and got them to change it back ..BMC team machine 105 set with 53x39
In a classic or single day race, if a rider gets dropped and decides to ride on behind the team car, what happens if they puncture?
In response to the question "If you don't race, how do you plan your training?" At age 63 I stopped thinking about racing. As a mountain biker I had my share of broken bones and concussions and I'm done with that part of cycling. I have to agree with Si. A person still needs a cycling goal. My new goal is to ride 80 miles on my 80th birthday. To that goal, I ride 200 miles a week. Faster when I feel like it. Not so fast when I don't. Maybe if I reach that goal I'll shoot for 100 km on my 100th birthday.
I'm a cheater.. I have a mountain bike but I enjoy this channel a lot! Wish I had a road bike
Come join us!
Alfredo M me too!
In fact I've watched it enough to go for a roadbike for myself last year!
Me too.
Compromise and get a cyclocross/gravel bike.
I always ride alone, no races, no organised events. (Live in Lao PDR, South East Asia) The motivation for me is just the fun of being outside on a great bike and pushing myself. Strava does help though and then I am always looking at maps to find a new more interesting route. Cycling is awesome! dont need to have a racing or fitness goal to go out, go fast and go big, week after week!
So I'm thinking Emma might be best for Ask GCN Anything About Ladies Underwear. Dan and Si, however, are best for triggering Durianrider. And Dr. Morton seems like a cool cat. I always enjoy hearing him wax poetic about nutrition.
I don't race or participate in any events. Instead I plan a trip of 2-3 weeks every summer and train towards that. Therefore I start doing longer training sessions a month or two before my trip. I can recommend this to anybody who loves riding and travelling, you get to go places and really challenge yourself. Hope this helps. Cheers
Dates (the fruit...). That is, for me, the ultimate bike fuel. I don't know why, but i just seem to manage better when I've stuffed a few dates into my mouth before a tough ride.
Also, I really do think Clif bars are an excellent companion for bike rides.
I miss Matt ;((
Regarding "Form" - Strava has an interesting metric that looks at Fitness, Fatigue and Form. Their measure of Form reflects the balance between how fit your are and how tired you are.
Laurens ten Dam puts everything on Strava during the Giro
Enjoyed this video but really enjoy seeing Emma. So smart and cute.
I don't train for competition or sportives etc but use Strava to help me improve on certain segments. I also find the Relive app encourages me to ride a little further each time every 3 or 4 rides.
Tim Hortons coffee and apple fritters, McDonald's Big Mac and Coke, ballpark hot dogs. That's how I fuel my riding. And yes I have no events and just ride, but I am preparing for Cypress Bowl Road, 15 kms up Cypress Mountain West Vancouver. Would love to see GCN presenters ride up the North Shore mountains. I use Ride with GPS, a great app for my needs.
I followed GCN training workout for last 2 months consistently with intention to join endurance race 80km above. Oh I'm 50year this year & started cycling April 2018. I used both MTB & RB. Last event attempted was 160KM but managed only 40km. Question:
1. What is the best option training workout program to follow & gradually increase the program?
2. How to rapidly increase endurance stamina at current age?
3. Is it enough to follow GCN intense training workout via youtube or to also include proper on road distance riding as well?
4. Which is better to use for on-road training - MTB or RB?
We have York Peppermint Patties in the US, which appears to have similar ingredients to Kendal Mint Cakes.
Timothy Fish oh! If that’s what they are, they don’t help. I would know.
Research has shown that a 2:1 (Glucose : Fructose) ratio is ideal for improving race times and you should be aiming for 0.5-1g/min of carb intake.
8:30 but if they didnt upload on strava the race didnt happen!
Always great to see the team throwing to one of the James Morton videos. Fantastic nutritionist.
I definitely find 1 long ride to be a lot more effective than 2 rides during the day... if I ride home from work after riding to work I usually hit the wall pretty early
Is anyone from GCN going to the world hill climb championships hosted by Phil Gaimon? It’s in October up Gibraltar in California.
This video seems extra clear with additional depth to the quality. New camera at GCN?
Watching you two trying to answer the bra question made my day. Next time maybe wait for Emma? Cheers!
#torqueback How do teams in grand tours structure the workload in team time trials? Do GC riders get to draft the whole way? What if they’re a particularly strong time trialist like Tom Dumoulin?
Dear GCN guys, I would like to know if a road wheel should be balanced to avoid vibration at high speed and therefore increase efficiency like we do on cars. I mean add a little weight to compensate the air valve weight. If yes, could you suggest where to find the weight and the procedure, please? Thank you, Simone
For the Kandal Mint Cake question, the (almost) same thing in the US is a york peppermint patty.
Awesome video guys 👍
#torqueback - loved learning from all the training questions this week. I was curious with regards to rest periodization for a non racer , is there a general rule of thumb for how many weeks ? Also could you touch on how much strength training is recommended for training for a sportif ? I figured you would want to put all the effort on riding , but wasn’t sure best way to keep a balance .
Training Peaks. Don't let the Form score get below -20 without resting for a day or two. Use it to taper down ride intensity before big events that may be hard for you (let Form get to +5 or so).. You need a power meter for this.
Been offered a Giant Defy Advanced 2016 model for £1100 lightly used. Decent buy?
The bike I have now is a 7 year old Cube Peleton SL
Cheers guys
Should add that it's a defy 1
Now we're reducing our plastic use, how long can old water bottles be used and is it safe to drink from them? cheers.
Hi gcn I've started to cycle to school its 15 miles and manly flat but I don't know what to wear can you please help me thank you btw you've inspired me to cycle faster 👍
#torqueback How many seconds off the leaders jersey on a grand tour would be acceptable for you to attack the the leader on the final stage?
#GCNtalkback - what is the best way to recover from a 200+ mile ride? Overcoming muscle fatigue, fueling post ride and general recovery? Thank you
I have a question for Ask GCN Anything: If pro teams frequently purchase their own bike parts, and there is no performance difference between Ultegra and DuraAce other than weight, and most racers need to add weight to their bikes, why would teams choose to pay so much more for parts that have no performance benefit, especially when they are going to negate the only real benefit of DuraAce by adding weight to the bike?
That's a good question.
#torqueback Hi GCN, can you explain how fitness, freshness and form in Strava can be used to improve performance or how to use those info for your rides? I love your videos. Keep up the good work.
#torqueback - I’ve been watching the Giro coverage and was amazed to see the misshaped jersey of one of the domestiques. How many water bottles can a rider fit into their XS skintight jersey? Perhaps a future GCN presenter challenge? Kind regards
I really want to know why pros don't use coloured chains .they are more durable plus they look good .
A pro peloton question for you: Given there seems to be a limited number of teams (and riders) that seem to always win, what percentage of the peloton is "pack fodder" (teams / riders that really don't have a chance, but are there to round out the numbers)?
I think bars and gels are too expensive for training that makes me eat like 5$ a ride like 6 times a 5*6 is $30 a week 52 times is around 1560€ a year in bars and gels. Prefer to make my own much much cheaper and works too. (maybe less tasty) but for special events i will get bars and gels
Despite changing saddles and shoes, my right foot still falls asleep when I ride. Any suggestions? #torqueback
Nice stash, Si
#torqueback - Looking at all the pictures of the riders in the old days with spare tubular tires over their shoulders made me wonder. How hard was it to change a tubular tire during a race?
With the introduction of hydraulic disc brakes, wouldn't it be possible to have the braking levers on a TT bike on both the bull horns and the extensions? #torqueback
How long should I wait between eating breakfast and riding? My typical breakfast is oatmeal with a banana and some blueberries. Also, is the answer different if I’m doing a two hour ride with intervals vs a five hour endurance ride? #torqueback
#torqueback Jon or Dan, I just purchased my first carbon bike. Just to be safe, I watched your video on how to use a quick release scewer. However my question is how much pressure does one apply to close scewer on a carbon frame without damaging it?
soon as I clip in i'm in training mode, on the flat, going up hill, going round a corner, on a club run, meeting the vets cafe racers in the cafe. Am I to full on ? always chasing the extra mph.
#torqueback As Canyon is one of your sponsors I was wondering how does one select a size when you are between 2 sizes for these direct order bikes. First road bike so I unfortunately don't already own a road bike for sizing comparisons
A baked sweet potato is an awesome energy snack, in my experience even better than bananas.
Last year I was riding at a very decent standard, however I’ve just had knee ligament replacement and I can barely spin the pedals. My question is, have you ever had an injury that kept you of your bike and if so how long did it take for you to get back to your best? #torqueback
#torqueback Helmets are important. How do you protect them when you are traveling?
Kendal Mint Cake is available on Amazon.
#torqueback My question: Cramp. After I go on a training run, shower, and rest, i get incredible cramp in all sorts of weird muscles around legs and feet. How to stop it?
Garth Garthly magnesium avoids cramps, helped me a lot
Eat spicy kebab, it helped me
Plenty of water is ur answer drink a lot never cramp again mate good luck plus all muscle ache goes away too I drink about 4ltr a day
I have suffered from cramp for years I have found the only remedy is to do some exercise about three or four times a week, and also i played about with my saddle position a bit
Mahir Bare what about 3-4 spicy kebabs a day?
#torqueback Thanks for all the content! My Question: What stretches, strength and off the bike exercises can I do to help attain and maintain a low, aerodynamic position on the bike?
kendal mint (UK) = york peppermint patty (US). Almost the same thing. I've eaten both in both countries. Meow!
Do you have any tips on improving the up stroke while using clipless pedals? More specifically any exercises to do while off the bike. I can currently only sustain a couple seconds bursts while cycling uphill and slightly more while riding flat. #torqueback
So any advice on dealing with animals during your ride? I ride on country roads and it seems a lot of farm dogs (well hoping they are not wild dogs at least lol) just love to try and chase me down. Usually just try to outsprint them but sometimes hard to do so on the gravel roads or uphill. Pepper spray? Airhorn? #torqueback
Talking about cycling naked.... when is happening, Si? A cheeky waiting till summer to do it if you ask me.
Can we have a video on a guide to buying a new bike ie one for sportives etc and not too expensive . Bikes now seem to cost the same as a second hand car 😱 will you notify me if you do this ?
If you’re starting off, and your about 16 years old. What distance should i aim for and average speed. Thannkksss
#torqueback I notice from watching the Giro, that the 'sticky bottle' problem never occurs when it comes from one of the standing roadside helpers. Would not mandating that bottles always have to transferred this way solve this problem once and for all?
Kendal mint cake, is only Scottish tablet with mint added ......
You can make it at home...
I'm taking part in a four day charity ride in 4 weeks time. Covering 400 miles and 32000 feet of climbing. What hints can you give me for nutrition leading up to and during the event. #torqueback
It's always going to be slightly bittersweet every time you flashback to a previous video with Matt in it
#tourqueback How to plan a cycling route that is extremely long. For instance from Europe to China? What factors matter and do you use an GPS app and maybe which GPS app is the best for planning routes?
You might want to look at the channel "theOneGoodRoad", he did a ride across the US and made a few videos where he answers questions about apps and all kinds of other stuff.
SaHaRaSquad : thank you!
I did a little Europe tour of 5 weeks (~5000 km) and used Maps.me to navigate to local campings. You can download them on a local WiFi then pick a length of the ride for today and ride to that particular camping.
When is the time to register for a sportive (or something like that)?
#torqueback
Why do cyclists avoid drinking milk during the race days?
💩💩💩💩
Probably a silly question but what do pro cyclists do about getting bugs in their helmet and face/mouth as they ride along? I’ve noticed recently a lot more bugs hitting my helmet and ending up crawling round inside!
10:55 Dan's face is as pink as his t-shirt :D
What is my chain ring position at the back while i am practice? And actually it's worth for my practice .
#torqueback How can I stop my toes getting numb when I'm out riding? Whenever I go further than about 20 miles I end up with really numb toes that take a while to get back to normal once I get home.
I’m in my mid 50s and about to buy my first real road bike. I’m pretty sure I need to start with a 50/34, however, some of the bikes I’m interested in come standard with 52/36. Keep in mind that I need an XXS, so it’s difficult to convince a shop to order more than one when trying to choose the best fit for me. Any help? Anybody? Bueller?
I didn't know a pro jersey was so thin that sometimes they have to put sunscreen on their back under the jersey.
Strange question, but did you guys get a new camera? This seems closer to 60fps than your normal videos...Si, you look smoother, but not in a dancing way. Also, few things are as refreshing as anything minty after a few hours in the saddle on a hot summer's day.
Question: Is Velominati a thing?
How come Viviani was using disk brakes at the giro I though they were banned?
#torqueback Hi GCN, I had recently upgaded my wheelset and afterwards noticed an increase in average power by 20 watts. Can it be? Many thanks for your answer.
Is it necessary to have a carbon road bike???
Why does the clamp strap of my 105 shifters stay shaky then tighten to the fullest on my ritchey classic handle bars
Hi, Having been knocked off my bike a few weeks back sustaining a knee injury, do you have any tips or exercises for getting back on the bike and fit again without picking up an injury? I currently have one very weak and leg and fear I'm going to be very imbalanced and get injured because of this. Thanks, #torqueback
#torqueback I want to start out on cycling but not to go in races yet. i found a good bike near my local shop. It is a Carrera Virtuoso. i have been racing before and have won many times but with a mountain bike. i wanted to get a first road bike! If you wounder i am 14
seen mostly all ur videos thanks for the seat height advice! i go way faster lol
I love steak
Are you Rhatt from the Good Mythical Morning?
Is road biking good way to Lose weight? Like belly and thie fat? @torqueback
Hi GCN SI DAN EMMA the best cycling on the planet 4 me. How can I stop steam on my cycling glasses as u all know, in UK we haven't got the best 🌞 although last week was wooooooooow please give me an answer on this as it is getting on my nerve.
If the glasses are really clean then there are less imperfections for water to condense on, so that helps. Expensive glasses also have hydrophobic coatings that stop water condensing. I have used nickwax hydrophobic treatments that are made for clothes of cheep glasses, it worked but didn't last.
#torqueback I’m in bed watching this with sickness bug, how soon after sickness can you can back into proper training? If your body is stripped should you be taking it a bit easier?
Can you explain what happens with the the fitness of a pro rider at the giro d'italia. Does it get better or not? #torqueback
Good morning guys, thank you for this video, it's taken me a few weeks to come back to you with this (very long) question!
I am three weeks into the six week FTP program on Zwift and the improvements have been (are) dramatic. As you well know you enter a base FTP at the beginning for the program for the program to calculate from. Initially I struggled (being new to trainers too), but within a week it became "comfortable" (euphemism). Two questions please: a). Can I split the sessions (split days) in one day, say one in the morning one in the afternoon, for instance Foundation/ Strength, Tempo/ Foundation, or is this too much? b). My FTP is obviously improving, I am setting PB's on the climbs on Strava on my regular training rides, so should I re-do my FTP test now for the remainder of the six week program, or stick with the original FTP I set at the beginning of the six weeks. I want to get the most out of this prior to a race on 1st July 2018, but I don't want to smash myself. Very conscious of your statement(s) regarding recovery. By the way, I am a mountain bike and gravel rider, but not much serious training information over at GMBN, more farting about in the woods. Thanks for your information and videos! Ride on guys, Tim
AWESOME
Kendal mint cake is most definitely not "normal food"!!!
Question; training vs sleep. I get an average og 7 hours a night (8 if I'm lucky) du to work and family. I cycle about 10 hours a week, but want more. Could I get up 2hours earlier one or two days to go cycling, or will I be better off with the extra sleep?
My guess is sleep is more beneficial, especially if you're only getting 7 now.
In celebration of the Giro, Dan and Si turn an extra shade of pink whilst answering bra questions 😆
Do pro cyclists who crash in a race ever use the neutral bikes on the Shimano or Mavic cars. I saw a rider from team Sky go down and both neutral cars went by wile the was waiting for his team car to show up
How do I stop mudbutt?
How do I install a cup bottom bracket into the bike?
Dan: Bra? Emma we need your help.
#toequeback I have a Question regarding injury and get back on the saddle, ¿if you have a minor injury (like a bumb or bruise, or a bad muscle cramp...) during your training, and your race is close but not inminent 'tomorrow', How is the best way to aproach a come back to the saddle, is there an ideal or a best way?
You can't not eat protein. Theres still protein in high carb foods. Ample amount if you're eating enough calories in a day.
When do I know when do use my big ring instead of my smaller one? use the big ring as much as possible when not on climbs? #tourqueback
#torqueback Is it safer to carry a carbon bike on a trunk mount bike rack such as Saris Bones?