TboneNYC10 this IS actually a good tip. In fact, take a piss too. Sure you can go piss en route but Usually you don’t really want to stop whilst the need to take a piss can still bother you.
Bonking: When all you have is a tiny circle of vision in front of you, and everything else is blurry and dark. And you just want to lay at the side of the road because everything in the world is terrible and hates you.
I once was on a ride where I bonked. And I was about 20kms from home. Which was considerably uphill. My family was on vacation at the moment and no parents would be able to pick me up. So... Yeah. Next time I rode that same track, I prepared more food, sought out where are some public fountains to refuel my water bottle and the next attempt went so much smoother.
Last time I well and truly bonked, I happened to be close to a street festival that was happening. I coasted in, bought 6 donuts, ate them all in 2 minutes, then spent the next hour lying in the grass, staring up at the sky, and waiting to see if I would die or if I'd eaten enough to get me home. Barely made it.
Okay you didnt ask for it but my 5 are; - Get clipless pedals. get used to them and thank yourself later. - Create a short loop that you can repeat. Makes tracking improvement and getting home much easier if needed. - Buy a really good pair of bib shorts, Helmet and padlock. I can personally guarantee all 3 will be great investments. Oh and always wear the helmet. - Track your rides. Strava or other apps are generally free to use and can be great impetus for future improvement (beating x kilometres or burning y calories). - Francis was 100% right on food. It's is always better to be bringing food back than to wish you had more. The same goes for water, if you eat every 20 mins drink every 5. And if you do now ride, you have technically joined one club; The big cycling family and everyone always welcome! Stay safe.
Yes agree! I was scared shitless of clipless until I just jumped in and did it. Wouldn't change back now for anything. And yes, having a regular circuit from which you can track average speed and with an app, heart rate, calories etc is brilliant. I think it is the heart rate change that tells me most about my change in fitness (tho I'm no expert).
@@adamsmithintin2803 In essence, yes. There are 4 main phases to pedal stroke as I see it. The pushdown, The pull back, the up-pull and dead phase over the top. Each phase utilises different muscles at different points. With Clipless pedals you may well not see a greater efficiency in you pushdown, however your ability to pull back and pull the pedal over is massively improved and recruits your hamstrings more readily. This should mean the collective effective effort of other muscles is reduced meaning longer rides, or more power output for the same period. I personally find that my cadence increases slightly when clipped in. There is also something to be said for standardising the position of the foot as you should be trying to repeat the same motion over and over to best recruit the muscle fibres and improve muscular output. Sorry for the lengthy response btw!
Alejandrojewell18 yeah I have noticed the difference I don't really cycle much but I can now fly about the roads and up hills with little effort. Only issue is I haven't got the positioning in my right shoe right yet but I can sort that. I'm getting a sore back from hunching over so I think I might buy an endurance bike.
I've lost over 20kgs the last 6 months and decided it was time for a road bike. Been watching your videos for a few weeks and decided to go to the local shop instead of online - best decision I could've made. Thank you, Francis, for all the help!
I bonked hard on January 1 this year. I left my house at about 6:45 AM intending to do my normal ride of about 30-ish miles. After I started my ride I discovered that my route would be blocked because a high-ranking political figure was visiting his residence in the area. so I took an alternate route that I had not taken before and ended up doing 60 miles, which was my longest ride by far to that point. I had not planned on it, nor had I brought any food with me. When I got home I unclipped my right foot but the bike started to lean to the left once I stopped and I just could not get my left foot unclipped. I ended up flopping sideways onto my front porch. My wife was delighted because my ring camera recorded it all LOL
I never understood peoples need to bring food on a ride. I have gone on 100 mile runs after not eating anything all day and didn't bring anything but water. Didn't feel any different than any other day on the bike.
@@TheRandomVaper Metabolic flexibility , if you're used to fasting then your body knows how to use your bodies fat supply (ketones)instantly , if you're not then you will bonk...you still won't have your most explosive power without carbs, but yeah , I can go all day without eating. Most people are brainwashed into eating 3 meals a day without intermittent fasting for long periods (18 hours min) and don't have Metabolic flexibility. Because corporations would lose money if they taught people how to eat is your answer.
I would like to add one thing to the list: Never leave home without: spare tube/repairkit, tirelevers, pump, microtool, and money. One puncture at the wrong place might be very expensive and/or timeconsuming to get out of, and might get you to stop riding.. Also if you get clipless pedals: practice at home to get in and out of these before the big rides....:)
Surely it is only as expensive as you want to make it? Buying on a tight budget may mean second user, but there is good condition second user kit out there and nowadays with Ebay et al, easy visibility of finding it.
If you think cycling is expensive, you might be focused on stuff that's really outside your budget, but not always necessary for a great cycling experience. I ride bikes that are over 40 years old and cost me next to nothing. I also wear street clothes riding. Cycling doesn't have to cost much at all.
Shop at Decathlon. Great bike and kit at great prices and put your brand snobbery away, there own brand stuff is very good quality and most frames are all made by Giant or Merida anyways
Cycling is expensive. It’s expensive if you want to cycle all year in all weathers as you need the clothing to suit the conditions (which can vary in just one bike ride). If you want to cycle most days of the week you need enough kit wear from one day to the next, unless you can wash and dry your kit every single day. Then there is also wanting to be comfortable on long rides. All of those things add to the cost of being a cyclist. Maintenance costs add up. Even if you DIY, parts wear out fast if you cycle a lot. Chains, tyres and brake pads require regular replacements. Next it’s bearings. Anyone who puts a bike though heavy use will wear it out, Maintenance is constant and can be time consuming. Cycling is only cheap for those who seldom ride a bike wearing a pair of trainers and a T-shirt. I haven’t even covered the competitive side of cycling, that’s a whole other level.
I prefer strava, its actually more user friendly and kinda has same route plan engine as komoot has. And its also very easy to connect strava routes with strava and your bike computer.
Tip: I learned as a beginner cyclist training and racing in the 70's (and thereafter through today in triathlon) that you should "eat before you are hungry, drink before you're thirsty, shift often and before you need to (that's what all those gears are for)". I believe that this mostly holds true today, especially for the drinking on shorter rides. If you wait until you are thirsty or hungry, its too late! Bonking: Years ago on a 75-mile group ride I had two bottles (1 water, 1 electrolyte - no food or gel), at a planned stop to refuel I topped off both bottles with only water and later on the bike sprayed about 1/3 of that on my head and legs while riding (dumb). Three miles from the finish (my car in the parking lot) my legs stopped cooperating and cramped like no body's business. There was no position on the bike that helped, and limped in barley able to get each foot over the crank without cramping up worse. Getting my leg over the the bike to get off and walking were even more amusing to all. After you have gotten to that kind of "bonk" threshold, there's no quick fix! Once again, please refer to the "tip" above!
Breaking my bonking virginity: I was out for a 125km ride with a couple of friends in a very humid 33C and was relatively new to cycling. I did not pack the right nutrition nor a sport drink. Around 85KM, my body started to breakdown and it was as if I hit a brick wall. I was hunched over my handlebars and could barely push the pedals. Luckily, I had packed ample water so dehydration was not a factor. I quickly purchased a sport drink and that seemed to recover my low blood sugar level so I (moronically) kept riding. At 95km, my body shutdown and I could not speak coherently. My friends quickly called my wife to pick me up as I was lying on a bench outside of an amusement park. She came armed with chocolate bars and blueberries! Since then, I have chatted at length with a coach regarding nutrition and riding. I have since cycled over 13000km of relatively trouble free riding.
As somebody who fell for the first time on my side after stop, this is my advice: do not make sudden stop ("nice place to stop", "oh, bench", "nice view") without remembering to unclip pedal first.
I had the same thing happen to me the other day made it 41 miles and was dying in 102 weather. Started throwing up and ran out of water. Had to call the wife to pick me up. It was embarrassing.
I am renouned in my friends group and family for prefering the "cold" more than the heat. I barely ever feel cold and one time my dad got angry at me when i was younger for seeing snow, putting on a shirt and trousers and rushing outside to play in the snow. Also me and my twin brother once escaped into the snow as babies stark naked. I prbably felt cold but i don't remember.
Re bonking ... yes - I've done it several times in my early days of starting to ride (in my 40s). It is horrible. Every tiny little gradient is killer. It becomes just a painful miserable endurance trial. And after ride recovery takes hours. It was many years later I learned about keeping hydrated (and not waiting until you felt thirst to drink). It made a world of difference. Of course, as general fitness level gets better, that helps enormously as well. In hindsight, I would have been better off to start with more frequent, shorter rides, and work up to longer ones. I also seem to recall being really terrible on long inclines for a long time. I think it takes time to develop some anaerobic muscle capability. The good news is, it gets better. I'm 65 now and biking stronger and enjoying it much more than ever. Keep at it, but don't kill yourself along the way.
Having bought bikes from Decathlon I have to say their customer service and servicing are fantastic despite being a big chain. Even years after buying it I can still take it in for small adjustments/fixes and they’ll do it for free and really quick! Plus their stuff is considerably cheaper than in LBSs, and their staff is less snooty, in my experience anyway.
A great bike shop is definitely key. Trek, the shop I went to stopped me from purchasing a bike that was too large, and explained why it wouldn't work. Eventually they got me on a better fitting and even cheaper bike. They have been amazing to work with.
When I was 18 yo, I bought my first racing bike, I was 5'10" and local LBS sold me a 60 cm frame. Still I managed to ride that bike for 3 years, man I was nimble back then. The largest bike I have purchased in the 35 years since then has been a 55 cm.
If you buy from a local shop - they can help you choose the right type of bike (hybrid, MTB, road etc) - but more importantly help you get the right size frame!
First ever university club ride - I vastly overestimated my abilities and joined a faster group (mistake number 1), went too hard too early on the first climb and blew up trying to show off (mistake number 2) and bonked So hard I almost fell off the bike 1k later due to not eating enough beforehand (mistake 3). When people say it’s a horrific feeling they understate it, It’s one of the worst feelings I’ve ever experienced. Luckily I had an understanding mate with a car who picked me up out the gutter! Great video, I’d add one thing from my above experience - don’t compare yourself to others when starting out. Everyone progresses at different rates and we’re all shooting for different goals from the sport, so don’t beat yourself up if you’re not fast when you start out. Just enjoy immersing yourself in the sport and the pace will follow with hard work and dedication!
I bonked when I went for a 120 km ride for the first time with a banana and two energy bars. I was in the middle of nowhere and thought "ok, I guess I live here now". So yes, tip no 2 is very true.
I am fortunate to have had a father who loved cycling and got into the sport early on. In my early fifties I met some triathletes who encouraged and coached me all the way to IM completions. Their influence and guidance is invaluable.
I just came back from a three day bike tour with a freind: I'm 14, a real beginner, 11kg bagpack, 100km a day, 1000 vertical meters a day... I was HYPERBONKED
Bonking - I did it once climbing a hill and I said to my companion "leave me here, go on without me, you don't understand"...so my buddy got me a Gatorade. I cycled for the rest of day.
An alternative take on the bike shop ting... For every one of James' shops, there's the kind of local rip-off merchants who are the ones who've made online cycling retail so popular. Most people getting into cycling for the first time will have a set budget in mind for what they think a bike should cost - let's say £300, being generous. Now they could take that to the LBS and they will get, in effect, a lump of pig iron, thrown together, with Claris this and square-taper that. It's going to ride like a truck, and they'll hate it. Whereas if they do some research and buy lightly used with their £300 budget, they're going to get something with a far higher spec, which will feel nicer and last them longer. Or they can go to Decathlon and get a Triban. Either one is going to be better than the BSO the local shop will supply for that budget. Also, I've found LBS can be intimidating and snobby as a newbie, especially if they're coming in with a lower budget. I still remember the look of scorn on the guy in my "friendly" local bike shop when I asked him to explain why a 105 was different to a Tiagra, back in the day.
Big retailer bike shops are by far more friendly to a stranger rather than LBS. Once I tried 3 times in a week to go and purchase a bike from my LBS (they had to place the order online as retailer) but they told me to wait and they started to service other customers (actual regulars who know everyone by name and ride together); Since then I have decided to take my business in shops that value me. PS: the irony is that my LBS is co-operative owned so they care less about their business rather than an "employee" in a big retailer.
Russell Gowers well put. Not that i wish anything bad against the “LBS” whatsoever, but it is amusing when elitist, snobbish, rude attitudes collide with retail cycling market disruption.
Reading this, is the polar opposite from what we're experiencing here in the states. We don't even have bad shops b/c cycling here is something for kids, or alcoholics w/o driver's licenses. I hate how antiquated American thinking is when it comes to riding bikes. Here it's all about the cars, the big, fast cars, & the big SUVs. Nobody cares about cycling.
Yes indeed... it can be tricky... I would recommend a beginner to find a bike shop they like... interview them! Those "scorny" ones you talk about... OMG yes... douche bags that don't do anything for cycling! Come across too many of those. I have a few bike shops I go too out of preference... all based on who is the friendly and helpful one.
A shop that scorns you and your budget is a shop you should scorn. Every minute I spend with a customer is an investment. Sometimes they find what they're looking for elsewhere, but they always remember the help they got. It's easy to get a bad reputation. Not so easy to lose it.
I wish I had known some of that. Learned the hard way. Two other things. Learn how to change a tube on the road and carry some basic tools, and clean and lube your drivetrain.
I planned on doing a 50 mile ride the other day, accidentally did 73, and bonked hard. I called my wife to pick me up and she was not happy when I was 2 hours behind schedule.
you know when you think you're bonking so you get out of the saddle for a short effort trying to convince yourself you're fine and to check the legs and then 2 minutes later you're in the depths with no return...... those are dark days
When you had a back wind and you have ridden too far. On your way back, you suddenly realized, that you had no energy left to get home, against strong head wind.
When i bought my first bike, i went and out and did 50 mile the first week. About 15 mile from home my body totally shutdown, the bonk was real, couldn't pedal and basically pushed it most of the way home. The most bizarre feeling of helplessness 😂
Some years back I bonked when I didn’t know how to fuel, I could barely turn the pedals. Luckily a few miles from home a club rider named Ian checked me a bar, never forget!
Tip: Learn how to actually use your emergency tools. Things like taking out tyre with tyre levers and then replacing inner tube. But make sure to find the culprit of the puncture (could be something sharp like metal wire stuck on the outer tyre) otherwise you may puncture the new inner tube... Happened to me.
Awesome video! I just finished a 30-day cycling challenge! I wish I would have found this video before I started my challenge. Would have made my life so much easier 😂
Join a club is the best tip. So much value in learning from riders who have been doing it for decades. I joined a club over a decade ago at 15. There's a difference between being able to ride a bike and really being able to "ride a bike". Go to the British Cycling site (if you're in the UK) and find your local club! In a similar thread what Francis said about buying your bike from an actual shop; buy your shoes from an actual shop and buy good shoes and footbeds. There's nothing worse than ill-fitting shoes whilst riding. A good shop and bike fitter will be able to measure your feet and recommend what brand would suit you best. You can then actually try them on! Brands don't all fit the same. For example, my elderly Sidi Ergo 2 are a 46, my newer Sidi Tiger are a 45.5 (brands change last over time so you need to try on) and in Giro I'm a 45. In Lake a 44.5 fitted lengthwise but was too wide.
Over years of commuting and bike rides, I've now got my key to how much clothing is appropriate to given temperatures. I admit that I prefer to cycle a bit more quickly to warm up rather than overheat so feel free to adjust this by a few degrees: >14°c = shorts and jersey 7-14°c = shorts, jersey, leg warmers, gilet, gloves
I usually ride in the middle of the day for 1 to 2 hours after lifting heavy weights on a 14 to 18hrs fast. Black coffee and salt water and I get no issues whatsoever.
Ya but 1-2 hours isn't nearly enough to bonk your really have to go like 5-6 before it becomes an issue I generally go 2-3 and I also have very little issues
@@drgrey7026 yes mate but I lift heavy before the ride, also fasted. So if you add that heavy lifting to a midday ride (I'm in Manila so take into consideration how hot it is in here lol), you'll surely be drained but I don't feel eating when riding - though my goal is endurance and autophagy so maybe that's not the focus on this video.
Nice list! I would say learning how to use gears and when/what to shift to would be a big one as well. I remember for my first few years of cycling I would hang out on too high of a gear and have a super slow RPM, and I see a lot of beginners make the same mistake. Also knowing when to shift front vs rear...broke a chain in the middle of a 30mi course once because I tried shifting halfway up a hill. 🤦🏼♂️
This is a great comment. I've been riding a year and this has often been at the back of my mind, whether I'm "doing it right". Some things a beginner will eventually work out themselves, like that downshifting before you stop at a red light is a good idea! But I'm sure there are other nuances in shifting strategies that I haven't yet learnt, like you said about when to change front vs rear. In all the videos I've watched and forum threads I've read, you only normally see mention about not 'cross-chaining'. Strange how something quite fundamental doesn't seem to be communicated well to beginners. Anyway I feel sufficiently comfortable with the handling, braking, emergency repair and just getting home safely now, so I will start looking into these more intermediate skills. Cheers!
Great advice for the beginner and excellent reminders for experienced riders. My height is 185cm and my first bike was 60cm. I was practically sitting on the top tube. The shop where I purchased the bike should have never sold that to me. I then went to a 58cm frame set and now I am looking at a 56cm. The point being that I don't have a BikeFit James anywhere near me and would jump at the chance to experience the time with him (I live in the US). Your advice on eating while riding is so important...especially on long rides and even more important if there is climbing involved. Good stuff Francis! BTW - love the new intro; very creative and very you.
Another bonus for buying from a local shop: local shops generally host group rides. so right away you get a new bike AND a new group of people to ride with.
Bonking - light headed, exhausted, legs dont want to turn the pedals ... stop, get off the bike, stick whatever food you have down your grid & hydrate - you should recover. It's also about fuelling before getting on the bike, fasted rides are good however gradually getinto these, 30 / 40 miles steady away I'm fine anything more and I need breakfast etc
Bonking makes me feel I want to vomit and my legs wont function so I have to lie down. Also it gets thrice worse if you live in a place with a hot and humid climate.
The customers who came back for the 2-week tune-up were my favorites. It showed they cared and it prevented a lot of problems down the line. Plus, they always wound up buying something while they were there. When riding in the cold you're creating your own 15-20+mph wind chill. Wind-proof clothing more important than insulation value. There are beanies, gloves, shoe covers, leg warmers, vests and jackets all come in windproof fabrics. Any of these will be warmer than their non-windproof counterparts. Most of the windproof fabrics are able to take a DWR spray to increase water resistance.
My recommendation to friends that ask me about buying a new bike, if you are in between frame sizes going by the size chart, go for the smaller size as you can always change components (stem, bars, seatpost) to make the fit better if it feels a bit too small. Buy a bike frame that is slightly too big then you can't cut anything off the frame and lessening the stem length will generally make the handling poorer. This came from experience as I am always in between a medium and a large frame on size charts.
Yes, with modern compact frames we have a lot of leeway with seat height. It's the "effective top tube" length that is important now. That is the length the top tube would be if it was horizontal. Agree also your point about a smaller frame. A longer stem doesn't do much harm because you shouldn't have much weight over the front wheel. But I do like twitchy.
Pro tip, dont be worried if your a 'larger person like myself, I was always self conscious about wearing decent clothes when cycling but most guys and girls don't care and won't notice 👌 all have the same passion and love
Find some paths (there are plenty in NYC) or ride quieter streets, the boardwalk, parks, etc. with less or zero traffic until you get confident with handling the bike. Learn to fall, stop and turn properly (seriously, because a fall will likely happen at least once). Once confident and your feel you are vigilant enough to hit the streets, choose routes that are not terribly jammed with speedy and congested traffic and do use bike lanes where available. It may also help to ride with a group, as cars tend to be more cautious with a gaggle of cyclists. I ride a Brompton and joined their NYC Meetup group, though I ride solo alot. I also have plenty of lights and use them in the day as well if I am going to be in traffic. More importantly have fun! You don't have to ride in the street if you prefer not to.
I bonked before on a 50 mile ride because I hardly ate anything, I had 6 mile left to get home and I kept stopping and just crying because it felt so hard but I managed to get home and scoff hah
How long have you been cycling? I barely picked up cycling the past 3 months as quarantine was leaving me bored out of my mind. I was lucky enough to find parts to put a road bike together. August I did 250 miles all together. My longest rides were only 25 miles.
I'm a student so I use my hybrid to bike 30-50 mile distances every weekend and once I didn't eat well enough and I struggled to get home and I had to crawl on the floor to my fridge to get something to drink! Lessons were learnt, so I always carry a PBJ sandwich and hydrate regularly on the ride!
That's a pretty good five, from my 57 years riding experience. It's funny how language changes. We don't look on anymore, we watch on. We don't mention courage, its bravery. And bonking used to refer to the noise one's head made when it hit the road after one completely ran out of energy and crashed. The thing I would add is to be aware that the people with the big ego telling you stuff don't always know what they're talking about, me included. Same goes for what you see people do. The other day I was behind a rider who put one their right hand behind them and pointed left. What did it mean? It meant they were taking the next left. Sigh. There's a perfectly good hand signal for that. Bunch signals have to be clear and unambiguous. Every one is different and means something different to the other signals.
Been riding for almost two decades and I wish someone had sat me down and explained this. I remember years of not carrying any spares, unable to change a tube anyway if I needed, and with no clue about nutrition.
@@tomgarner5965 Not really. I ride without them because I'm lazy or have the mindset of "I just had a puncture so I won't get another one for a while." Usually go a few weeks without a spare until I can be bothered getting another one.
I did the same because I only rode locally but as I’ve strayed further afield I now carry spares and food - still haven’t had a flat out on my bike though? Clearly I just don’t rise enough.
One “schoolboy error” that I still make from time to time is over-dressing, so I start off feeling nice (with thermal base layer and long sleeves / leggings) but after 10 min riding feel like a sweating mess. I find that if I feel a bit on the chilly side to start off, I’m normally dressed about right after I get going. It’s also a good idea, if you are likely to see big temp swings during your ride, to have layers that can be removed, in particular arm warmers and a decent gilet. I hate being the wrong temp on a bike, either too hot or cold.
Got my first bike from a tiny store...included a bike fitting, 2 bottle cages, answered all my questions honestly and sorted it out for free when I fucked up my gears playing around. Love small bike shop customer service
Great list. I agree with everything. Especially the bike club. I would add , train indoors in the off season. Zwift, training peaks, etc. It’s so helpful to not get lazy around the holidays and dark January and February days.
Bonked around 50km with still 20km to go.. at first I was too proud the accept the cereal my mate wanted to give me, 2km later I was begging for it. It literally revived me
I got to be honest we all love cycling videos this is just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I love when I always watch one of these, and then put up my heavy playlist I love like Delta Parole and then I just go haaaaard!!!! Tactic hasnt let me down yet.
Went to my local store for my first ever bike, they said I should have a 56 frame.. I'm 195cm , really just trusted them. Had back issues from reach/frame size. Now ride a 62, nailed out 3 x 250+km rides in the last 6 months and all in total comfort. Amazing what the right fit can help you do.
Same here, in New England we have Winter for like 9mos a year. I went for a quick spin yesterday in this season's latest Winter kit, & I loved it, spend money on warm waterproof clothes. Merino wool isn't cheap, or vegan but it's warm, dries quick & doesn't stink. The rest of my kit especially Winter is all GORE & Rapha, with Ale & Chinese copies mixed in to stretch the wardrobe lol.
Once I went on a 60km ride. It was pretty chilly, but I reckoned since I don't shave my legs and upper body was dressed adequately, I'd survive a little cold. Well, I underestimated the drop in temperature, returned home when there were like 2°C. First I felt good, but then I started defrosting. I've been shaking for about an hour straight, covered in blankets, drinking warm drinks etc... Now I look how the temps will drop and dress accordingly. As he said, you can always take something off.
@@martinpecar7683 I guess it's a very personal thing and it depends how long you're out in the cold for. I was cycling in shorts in -7C last winter, but only for 30 minutes at most.
4:42 almost made the same mistake this week when I got an ALR4. They kept saying I was 56cm because I'm over 6'0". However the standover height test failed and in any type of sudden stop, the frame would be hitting me. Chose 54cm. Best decision ever!
My local bike shop maybe a little expensive for parts but their advice is priceless and they support me by keeping me on the road and I'm supporting them in staying open,makes perfect sense for the love of cycling!
I don’t know how seriously you meant the above but bonking is not about running out of fat. It’s about running out of carbs within your muscles. It’s why the only thing that works is getting some food on board.
thehomme that was a joke. But when you keep the right hearth rate zone, hydration and salts, you will be able to endurance for looooooong time. Just give your liver time to break fat and do metabolic stuff. Each pound of body fat give you around 3500-4000 calories. Tour de France almost done without food. 😆
@@drigobarreto Yeah I have never bonked. My goal has been to be metabolically robust! I have been on and off the ketogenic diet loads of times and now I can switch from a sugar burner to a fat burner without really feeling it. I must say it's been really amazing to see.
I rode 30 miles north and turned around to find a tremendous headwind had developed. About 10 miles from home I ran out of fuel and bonked. The heat, the wind...it was brutal. I went on autopilot and limped home, one painful pedalstroke at a time. I hit the couch and literally was asleep within seconds.
I say the most important thing is to get a bike that fits you well. If you cannot enjoy your bike you will not ride it. I got an online bike and i couldn't ride my bike comfortably for 1 year and a half. Unfortunately in my city there are no bike fitters. I went to one but he was inexperienced. After 3 handlebars and 4 stems, which i tried them in countless position i finally found a comfortable riding position. Your suggestion to buy from a bike shop is very good. I would add to it, if the people are not very experienced, ask if you can ride the bike for 1 hour. I will give you an idea of how you feel on it.
Nice one Francis great advice. I bonked and de hydrated I felt see-through. Like a moth leaving it's chrysalis and expecting the chrysalis to cycle home. Murderous.
The other weekend riding in Yorkshire and I bonked 45 minutes in to a 4 hour ride... didn’t know that was even possible ! Let’s just say I was in the hurt locker for the next 3 hour’s
Great tips Francis! You nailed it with food! I started cycling in '17 and I bonked a few times, until I realized what the pockets on the back of the jersey are for. Now the pockets are full of carbs, gels, etc. and bottles have Accelerade 4:1 mixture. Also I want to give a shout out to James, on bike fit Tuesday video a while back, taught me cleat placement on my shoes, that has made a HUGE difference in my speed! His is advice is invaluable. Say Hi to Daisy, stay safe and ride on.
1. I bought my two road bikes second hand. 2. Bonking really isn't a nice place to be 5. Really don't like riding in a group. They're allways going to fast or to slow, or janking it after every corner. So I recommend riding alone. Great review. Thanks Cade
Tip: Take a shight before leaving the house.
TboneNYC10 this IS actually a good tip. In fact, take a piss too. Sure you can go piss en route but Usually you don’t really want to stop whilst the need to take a piss can still bother you.
@@ytwos1 Very true. I always do. Sometimes twice just to make sure haha
Hate having to piss along the ride.
It's spelled SHITE
Take tissues
@@r88crgtube no shit
Tip : Dont trust your friends on the distance of your first ride with them
So true! HAHAHA
Very true hahahaha, i puked in my first long ride
Yeah lol me and my friend decided to go on a 12 km ride there was a steep hill at about 0.5 km he climbed it and bonked never trust em
Same for me but with my sister and walking/running
My friend took me on a 12 mile ride my first time.. easy to get discouraged.
Bonking: When all you have is a tiny circle of vision in front of you, and everything else is blurry and dark. And you just want to lay at the side of the road because everything in the world is terrible and hates you.
+ you suddenly see food stores everywhere (but you have no money on you).
You forgot the lactic acid biuldup in the legs.
I once was on a ride where I bonked. And I was about 20kms from home. Which was considerably uphill. My family was on vacation at the moment and no parents would be able to pick me up. So... Yeah. Next time I rode that same track, I prepared more food, sought out where are some public fountains to refuel my water bottle and the next attempt went so much smoother.
I've found that you can actually "see" your own pulse.
And the only thing you care about is to get home.
Bonking: thinking about licking the pavement for nutrients
Must've been an awful episode!
That sounds accurate 😂
hahaha
Best comment 🏆
More hydration.. but... My first time up Mont Ventoux - I was literally sucking the salt from my sweat out of my mits by the top. Not pleasant!!
Last time I well and truly bonked, I happened to be close to a street festival that was happening. I coasted in, bought 6 donuts, ate them all in 2 minutes, then spent the next hour lying in the grass, staring up at the sky, and waiting to see if I would die or if I'd eaten enough to get me home. Barely made it.
Pro tip #1: Don't ever never ever... trust a fart
😂 u sound like ur speaking from experience
FAAAACTS!!!!!!
wdym??
@@muhammadprarie8819 he shit himself
I always plan my route near local fast food or restaurant just in case i need their toilet
Okay you didnt ask for it but my 5 are;
- Get clipless pedals. get used to them and thank yourself later.
- Create a short loop that you can repeat. Makes tracking improvement and getting home much easier if needed.
- Buy a really good pair of bib shorts, Helmet and padlock. I can personally guarantee all 3 will be great investments. Oh and always wear the helmet.
- Track your rides. Strava or other apps are generally free to use and can be great impetus for future improvement (beating x kilometres or burning y calories).
- Francis was 100% right on food. It's is always better to be bringing food back than to wish you had more. The same goes for water, if you eat every 20 mins drink every 5.
And if you do now ride, you have technically joined one club; The big cycling family and everyone always welcome! Stay safe.
Yes agree! I was scared shitless of clipless until I just jumped in and did it. Wouldn't change back now for anything. And yes, having a regular circuit from which you can track average speed and with an app, heart rate, calories etc is brilliant. I think it is the heart rate change that tells me most about my change in fitness (tho I'm no expert).
I have just got clipless pedal. What's the real benefit ? Is it just that your getting more power from pulling your legs upwards ?
@@adamsmithintin2803 that and being more efficient in general as it uses your entire pedal stroke, greatly helps over longer distances.
@@adamsmithintin2803 In essence, yes. There are 4 main phases to pedal stroke as I see it. The pushdown, The pull back, the up-pull and dead phase over the top. Each phase utilises different muscles at different points. With Clipless pedals you may well not see a greater efficiency in you pushdown, however your ability to pull back and pull the pedal over is massively improved and recruits your hamstrings more readily. This should mean the collective effective effort of other muscles is reduced meaning longer rides, or more power output for the same period. I personally find that my cadence increases slightly when clipped in. There is also something to be said for standardising the position of the foot as you should be trying to repeat the same motion over and over to best recruit the muscle fibres and improve muscular output. Sorry for the lengthy response btw!
Alejandrojewell18 yeah I have noticed the difference I don't really cycle much but I can now fly about the roads and up hills with little effort. Only issue is I haven't got the positioning in my right shoe right yet but I can sort that. I'm getting a sore back from hunching over so I think I might buy an endurance bike.
I've lost over 20kgs the last 6 months and decided it was time for a road bike. Been watching your videos for a few weeks and decided to go to the local shop instead of online - best decision I could've made. Thank you, Francis, for all the help!
Before, did you ride mountain bike?
I bonked hard on January 1 this year. I left my house at about 6:45 AM intending to do my normal ride of about 30-ish miles. After I started my ride I discovered that my route would be blocked because a high-ranking political figure was visiting his residence in the area. so I took an alternate route that I had not taken before and ended up doing 60 miles, which was my longest ride by far to that point. I had not planned on it, nor had I brought any food with me. When I got home I unclipped my right foot but the bike started to lean to the left once I stopped and I just could not get my left foot unclipped. I ended up flopping sideways onto my front porch. My wife was delighted because my ring camera recorded it all LOL
I hate that happened because I know how it feels... but i bet that video was funny once u got some calories in ya! Hahah
Brilliant post it please
I never understood peoples need to bring food on a ride. I have gone on 100 mile runs after not eating anything all day and didn't bring anything but water. Didn't feel any different than any other day on the bike.
@@TheRandomVaper Metabolic flexibility , if you're used to fasting then your body knows how to use your bodies fat supply (ketones)instantly , if you're not then you will bonk...you still won't have your most explosive power without carbs, but yeah , I can go all day without eating.
Most people are brainwashed into eating 3 meals a day without intermittent fasting for long periods (18 hours min) and don't have Metabolic flexibility.
Because corporations would lose money if they taught people how to eat is your answer.
You did a Joe Biden then. Embarrassing
I would like to add one thing to the list: Never leave home without: spare tube/repairkit, tirelevers, pump, microtool, and money. One puncture at the wrong place might be very expensive and/or timeconsuming to get out of, and might get you to stop riding..
Also if you get clipless pedals: practice at home to get in and out of these before the big rides....:)
Good point, nice pfp
Well that also means you must know how to fix all of that. I need to learn in case the inevitable happens 😬
Good thought, I'd add how to maintain a chain as well
I ride with none of that. Just money and phone. If sealant fails me I call the misses
@@ainteasya Me too! If I have a flat I call your wife! 🤣🤣🤣🤣🤣
I wish I knew cycling would be expensive
Surely it is only as expensive as you want to make it? Buying on a tight budget may mean second user, but there is good condition second user kit out there and nowadays with Ebay et al, easy visibility of finding it.
If you think cycling is expensive, you might be focused on stuff that's really outside your budget, but not always necessary for a great cycling experience. I ride bikes that are over 40 years old and cost me next to nothing. I also wear street clothes riding. Cycling doesn't have to cost much at all.
Shop at Decathlon. Great bike and kit at great prices and put your brand snobbery away, there own brand stuff is very good quality and most frames are all made by Giant or Merida anyways
Cycling is expensive.
It’s expensive if you want to cycle all year in all weathers as you need the clothing to suit the conditions (which can vary in just one bike ride). If you want to cycle most days of the week you need enough kit wear from one day to the next, unless you can wash and dry your kit every single day. Then there is also wanting to be comfortable on long rides. All of those things add to the cost of being a cyclist.
Maintenance costs add up. Even if you DIY, parts wear out fast if you cycle a lot. Chains, tyres and brake pads require regular replacements. Next it’s bearings. Anyone who puts a bike though heavy use will wear it out, Maintenance is constant and can be time consuming.
Cycling is only cheap for those who seldom ride a bike wearing a pair of trainers and a T-shirt.
I haven’t even covered the competitive side of cycling, that’s a whole other level.
Just watched a video of someone buying a nice sports motorbike for £1300. It makes you think how much cyclists are getting ripped off!
Oh and re: bonking. Basic rule is just to eat when you're *not* hungry. As soon as you feel hungry, the clock is ticking.
I have described bonking as when my soul leaves my body on a ride...
When I bonk, It looks like I’m not in my own body. I can’t spin my legs, and the only thing I think about is selling my bike kkkkkk
The soul goes to pizzas, candies, any food imaginable xD
@@pietroandreazza1423 brilliant lol
Get Komoot. Great to find cycling routes recommended by other riders.
I used it and it was awful. I use stravas route builder. Much better
@@angusowens1189 actually i prefer Komoot over Strava for routes. For me, Strava is only useful for KOMs
I prefer strava, its actually more user friendly and kinda has same route plan engine as komoot has. And its also very easy to connect strava routes with strava and your bike computer.
@@angusowens1189 in my area there are much more recommendations on komoot. might differ from area to area.
@@foxkilo9909 true! I use it all the time. It's brilliant
Tip: I learned as a beginner cyclist training and racing in the 70's (and thereafter through today in triathlon) that you should "eat before you are hungry, drink before you're thirsty, shift often and before you need to (that's what all those gears are for)". I believe that this mostly holds true today, especially for the drinking on shorter rides. If you wait until you are thirsty or hungry, its too late!
Bonking: Years ago on a 75-mile group ride I had two bottles (1 water, 1 electrolyte - no food or gel), at a planned stop to refuel I topped off both bottles with only water and later on the bike sprayed about 1/3 of that on my head and legs while riding (dumb). Three miles from the finish (my car in the parking lot) my legs stopped cooperating and cramped like no body's business. There was no position on the bike that helped, and limped in barley able to get each foot over the crank without cramping up worse. Getting my leg over the the bike to get off and walking were even more amusing to all. After you have gotten to that kind of "bonk" threshold, there's no quick fix! Once again, please refer to the "tip" above!
Breaking my bonking virginity: I was out for a 125km ride with a couple of friends in a very humid 33C and was relatively new to cycling. I did not pack the right nutrition nor a sport drink. Around 85KM, my body started to breakdown and it was as if I hit a brick wall. I was hunched over my handlebars and could barely push the pedals. Luckily, I had packed ample water so dehydration was not a factor. I quickly purchased a sport drink and that seemed to recover my low blood sugar level so I (moronically) kept riding. At 95km, my body shutdown and I could not speak coherently. My friends quickly called my wife to pick me up as I was lying on a bench outside of an amusement park. She came armed with chocolate bars and blueberries! Since then, I have chatted at length with a coach regarding nutrition and riding. I have since cycled over 13000km of relatively trouble free riding.
As somebody who fell for the first time on my side after stop, this is my advice: do not make sudden stop ("nice place to stop", "oh, bench", "nice view") without remembering to unclip pedal first.
we've all done it...
Not always easy if a car cuts you up or stopping on an incline
This is why I have never wanted to try clip pedals.
@@singletona082 Yup same - I have done other sports and have had 3 ops on my knees....not going to take the risk.
Bonking 30 miles from home, and I mean bonking HARD....I had to call my mom to pick me up....so embarrassing.
Yep, been there too
Carbs carbs carbs! bring a couple energy gels with you also
@@qEnergize Totally! This was several years ago, I definitely have a fuel plan before, during, and after rides now!
I had the same thing happen to me the other day made it 41 miles and was dying in 102 weather. Started throwing up and ran out of water. Had to call the wife to pick me up. It was embarrassing.
big girls blouse, I tell thee.
‘Don’t underdress’, so true. Might seems warm, but once you starting riding the wind chill makes a big difference.
Same with overdressing. Feels perfect for the first 5 minutes, then you get sweaty as shit after that
Personally, I'd suggest always underdress, slightly. Start your ride on the cool, side, you'll warm up quickly.
I am renouned in my friends group and family for prefering the "cold" more than the heat. I barely ever feel cold and one time my dad got angry at me when i was younger for seeing snow, putting on a shirt and trousers and rushing outside to play in the snow. Also me and my twin brother once escaped into the snow as babies stark naked. I prbably felt cold but i don't remember.
Tip: don't wear underwear with your cycling shorts.
Tip: try wearing underwear with your cycling shorts, before you decide if it is something you prefer or not.
Henrik Bjerregaard no just don’t wear underwear
Don't wear cycling shorts
@@hbp2m noted
What do suggest then ...?
Re bonking ... yes - I've done it several times in my early days of starting to ride (in my 40s). It is horrible. Every tiny little gradient is killer. It becomes just a painful miserable endurance trial. And after ride recovery takes hours. It was many years later I learned about keeping hydrated (and not waiting until you felt thirst to drink). It made a world of difference. Of course, as general fitness level gets better, that helps enormously as well. In hindsight, I would have been better off to start with more frequent, shorter rides, and work up to longer ones. I also seem to recall being really terrible on long inclines for a long time. I think it takes time to develop some anaerobic muscle capability. The good news is, it gets better. I'm 65 now and biking stronger and enjoying it much more than ever. Keep at it, but don't kill yourself along the way.
Having bought bikes from Decathlon I have to say their customer service and servicing are fantastic despite being a big chain. Even years after buying it I can still take it in for small adjustments/fixes and they’ll do it for free and really quick! Plus their stuff is considerably cheaper than in LBSs, and their staff is less snooty, in my experience anyway.
Late to this, but keeping your bike clean makes a huge difference on how the bike feels.
Yes absolutely!
always feel that buttery, clean drive chain
A great bike shop is definitely key. Trek, the shop I went to stopped me from purchasing a bike that was too large, and explained why it wouldn't work. Eventually they got me on a better fitting and even cheaper bike. They have been amazing to work with.
Never say the following sentence to non cycling work colleague's. "I bonked really hard at the weekend"....
Lmao😂😂😂
Bonking is something to avoid, but experiencing it is how you really learn about yourself :-)
When I was 18 yo, I bought my first racing bike, I was 5'10" and local LBS sold me a 60 cm frame. Still I managed to ride that bike for 3 years, man I was nimble back then. The largest bike I have purchased in the 35 years since then has been a 55 cm.
Lol , bike shops didn't care in those days , I am 5 ft 8 and they sold me a 23 1/2" frame Raleigh , whatever that is equivalent to ( size large or XL
If you buy from a local shop - they can help you choose the right type of bike (hybrid, MTB, road etc) - but more importantly help you get the right size frame!
First ever university club ride - I vastly overestimated my abilities and joined a faster group (mistake number 1), went too hard too early on the first climb and blew up trying to show off (mistake number 2) and bonked So hard I almost fell off the bike 1k later due to not eating enough beforehand (mistake 3). When people say it’s a horrific feeling they understate it, It’s one of the worst feelings I’ve ever experienced. Luckily I had an understanding mate with a car who picked me up out the gutter!
Great video, I’d add one thing from my above experience - don’t compare yourself to others when starting out. Everyone progresses at different rates and we’re all shooting for different goals from the sport, so don’t beat yourself up if you’re not fast when you start out. Just enjoy immersing yourself in the sport and the pace will follow with hard work and dedication!
a good rule for life there, not just cycling !
I bonked when I went for a 120 km ride for the first time with a banana and two energy bars. I was in the middle of nowhere and thought "ok, I guess I live here now". So yes, tip no 2 is very true.
😂😂
Even though I’ve been cycling for 2 years. Eating/ drinking more on the bike is always a good tip to be reminded of!
bonked 1 mile from home ended up falling asleep on a bench waiting for my parents to drive down the road to pick me up
I know it's hard once it happens but honestly you should of toughed it out and either walked home or road that last mile. Its not impossible to do.
@@multiverse439 nobody cares
I did a 5 kilometres back and forth in the first day ...
I am fortunate to have had a father who loved cycling and got into the sport early on. In my early fifties I met some triathletes who encouraged and coached me all the way to IM completions. Their influence and guidance is invaluable.
I just came back from a three day bike tour with a freind: I'm 14, a real beginner, 11kg bagpack, 100km a day, 1000 vertical meters a day... I was HYPERBONKED
damn dude
Keep on going!
@@Daniel-tc4lz Thx I just finished my first 100miler!!!
Bike touring with a backpack is not advisable.
14?? I only started and im 19. Finally got the money to buy the stuff.
Bonking - I did it once climbing a hill and I said to my companion "leave me here, go on without me, you don't understand"...so my buddy got me a Gatorade. I cycled for the rest of day.
Water sucks. Gatorades better.
An alternative take on the bike shop ting...
For every one of James' shops, there's the kind of local rip-off merchants who are the ones who've made online cycling retail so popular. Most people getting into cycling for the first time will have a set budget in mind for what they think a bike should cost - let's say £300, being generous. Now they could take that to the LBS and they will get, in effect, a lump of pig iron, thrown together, with Claris this and square-taper that. It's going to ride like a truck, and they'll hate it. Whereas if they do some research and buy lightly used with their £300 budget, they're going to get something with a far higher spec, which will feel nicer and last them longer. Or they can go to Decathlon and get a Triban. Either one is going to be better than the BSO the local shop will supply for that budget.
Also, I've found LBS can be intimidating and snobby as a newbie, especially if they're coming in with a lower budget. I still remember the look of scorn on the guy in my "friendly" local bike shop when I asked him to explain why a 105 was different to a Tiagra, back in the day.
Big retailer bike shops are by far more friendly to a stranger rather than LBS. Once I tried 3 times in a week to go and purchase a bike from my LBS (they had to place the order online as retailer) but they told me to wait and they started to service other customers (actual regulars who know everyone by name and ride together); Since then I have decided to take my business in shops that value me.
PS: the irony is that my LBS is co-operative owned so they care less about their business rather than an "employee" in a big retailer.
Russell Gowers well put. Not that i wish anything bad against the “LBS” whatsoever, but it is amusing when elitist, snobbish, rude attitudes collide with retail cycling market disruption.
Reading this, is the polar opposite from what we're experiencing here in the states. We don't even have bad shops b/c cycling here is something for kids, or alcoholics w/o driver's licenses. I hate how antiquated American thinking is when it comes to riding bikes. Here it's all about the cars, the big, fast cars, & the big SUVs. Nobody cares about cycling.
Yes indeed... it can be tricky... I would recommend a beginner to find a bike shop they like... interview them! Those "scorny" ones you talk about... OMG yes... douche bags that don't do anything for cycling! Come across too many of those. I have a few bike shops I go too out of preference... all based on who is the friendly and helpful one.
A shop that scorns you and your budget is a shop you should scorn. Every minute I spend with a customer is an investment. Sometimes they find what they're looking for elsewhere, but they always remember the help they got. It's easy to get a bad reputation. Not so easy to lose it.
I wish I had known some of that. Learned the hard way. Two other things. Learn how to change a tube on the road and carry some basic tools, and clean and lube your drivetrain.
I planned on doing a 50 mile ride the other day, accidentally did 73, and bonked hard. I called my wife to pick me up and she was not happy when I was 2 hours behind schedule.
Hay Francis, give bike fit James my respects. Seems to be a blinding bloke who knows his business. Great content Francis.
Bonking is like when you’re digging deep to try and find more effort but the tank is completely drained.
you know when you think you're bonking so you get out of the saddle for a short effort trying to convince yourself you're fine and to check the legs and then 2 minutes later you're in the depths with no return...... those are dark days
When you had a back wind and you have ridden too far. On your way back, you suddenly realized, that you had no energy left to get home, against strong head wind.
When i bought my first bike, i went and out and did 50 mile the first week. About 15 mile from home my body totally shutdown, the bonk was real, couldn't pedal and basically pushed it most of the way home. The most bizarre feeling of helplessness 😂
Some years back I bonked when I didn’t know how to fuel, I could barely turn the pedals. Luckily a few miles from home a club rider named Ian checked me a bar, never forget!
Solid info mate. Knowing the frame size is super important.
Bonked in 40 degree heat halfway up Alpe d’Huez last year.
Bonking in the Alpes hurt. I bonked going up Grand St Bernard a while ago...
As someone about a year in to more serious cycling, but a longtime care free commuter, this was immense helpful
Tip: Learn how to actually use your emergency tools. Things like taking out tyre with tyre levers and then replacing inner tube. But make sure to find the culprit of the puncture (could be something sharp like metal wire stuck on the outer tyre) otherwise you may puncture the new inner tube... Happened to me.
Awesome video!
I just finished a 30-day cycling challenge!
I wish I would have found this video before I started my challenge.
Would have made my life so much easier 😂
Rule number 3,
I cycled 15k to my local leisure centre, in December, in the snow, in bibshorts and a jersey.
I genuinely thought I was going to die.
You did. This is heaven.
natural selection
Was it open?😨
Join a club is the best tip. So much value in learning from riders who have been doing it for decades. I joined a club over a decade ago at 15. There's a difference between being able to ride a bike and really being able to "ride a bike". Go to the British Cycling site (if you're in the UK) and find your local club!
In a similar thread what Francis said about buying your bike from an actual shop; buy your shoes from an actual shop and buy good shoes and footbeds. There's nothing worse than ill-fitting shoes whilst riding. A good shop and bike fitter will be able to measure your feet and recommend what brand would suit you best. You can then actually try them on! Brands don't all fit the same. For example, my elderly Sidi Ergo 2 are a 46, my newer Sidi Tiger are a 45.5 (brands change last over time so you need to try on) and in Giro I'm a 45. In Lake a 44.5 fitted lengthwise but was too wide.
Over years of commuting and bike rides, I've now got my key to how much clothing is appropriate to given temperatures. I admit that I prefer to cycle a bit more quickly to warm up rather than overheat so feel free to adjust this by a few degrees:
>14°c = shorts and jersey
7-14°c = shorts, jersey, leg warmers, gilet, gloves
Bonking is a right of passage all new riders should experience 😂
I usually ride in the middle of the day for 1 to 2 hours after lifting heavy weights on a 14 to 18hrs fast. Black coffee and salt water and I get no issues whatsoever.
Ya but 1-2 hours isn't nearly enough to bonk your really have to go like 5-6 before it becomes an issue I generally go 2-3 and I also have very little issues
@@drgrey7026 yes mate but I lift heavy before the ride, also fasted. So if you add that heavy lifting to a midday ride (I'm in Manila so take into consideration how hot it is in here lol), you'll surely be drained but I don't feel eating when riding - though my goal is endurance and autophagy so maybe that's not the focus on this video.
Nice list! I would say learning how to use gears and when/what to shift to would be a big one as well. I remember for my first few years of cycling I would hang out on too high of a gear and have a super slow RPM, and I see a lot of beginners make the same mistake. Also knowing when to shift front vs rear...broke a chain in the middle of a 30mi course once because I tried shifting halfway up a hill. 🤦🏼♂️
This is a great comment. I've been riding a year and this has often been at the back of my mind, whether I'm "doing it right". Some things a beginner will eventually work out themselves, like that downshifting before you stop at a red light is a good idea! But I'm sure there are other nuances in shifting strategies that I haven't yet learnt, like you said about when to change front vs rear. In all the videos I've watched and forum threads I've read, you only normally see mention about not 'cross-chaining'. Strange how something quite fundamental doesn't seem to be communicated well to beginners. Anyway I feel sufficiently comfortable with the handling, braking, emergency repair and just getting home safely now, so I will start looking into these more intermediate skills. Cheers!
The two greatest minds in cycling for the average guy.. Francis and James. Both a wealth of good knowledge and sound advice. Thanks to you both...
Great advice for the beginner and excellent reminders for experienced riders. My height is 185cm and my first bike was 60cm. I was practically sitting on the top tube. The shop where I purchased the bike should have never sold that to me. I then went to a 58cm frame set and now I am looking at a 56cm. The point being that I don't have a BikeFit James anywhere near me and would jump at the chance to experience the time with him (I live in the US). Your advice on eating while riding is so important...especially on long rides and even more important if there is climbing involved. Good stuff Francis! BTW - love the new intro; very creative and very you.
Consider the weather: Plan your round trips that way, so you START with headwind and FINISH with tailwind.
Another bonus for buying from a local shop: local shops generally host group rides. so right away you get a new bike AND a new group of people to ride with.
Bonking - light headed, exhausted, legs dont want to turn the pedals ... stop, get off the bike, stick whatever food you have down your grid & hydrate - you should recover. It's also about fuelling before getting on the bike, fasted rides are good however gradually getinto these, 30 / 40 miles steady away I'm fine anything more and I need breakfast etc
Bonking makes me feel I want to vomit and my legs wont function so I have to lie down. Also it gets thrice worse if you live in a place with a hot and humid climate.
Also don’t skimp on contact points. Buy good bibs and shoes - it’ll save you money down the line and make the experience more enjoyable.
The customers who came back for the 2-week tune-up were my favorites. It showed they cared and it prevented a lot of problems down the line. Plus, they always wound up buying something while they were there.
When riding in the cold you're creating your own 15-20+mph wind chill. Wind-proof clothing more important than insulation value. There are beanies, gloves, shoe covers, leg warmers, vests and jackets all come in windproof fabrics. Any of these will be warmer than their non-windproof counterparts. Most of the windproof fabrics are able to take a DWR spray to increase water resistance.
I’ve bonked out during what I thought would be an easy ride. My legs cramped up and I was useless on the climbs. Thanks for the tips.
Bonking: when you start seeing dead people.
hahaha
My recommendation to friends that ask me about buying a new bike, if you are in between frame sizes going by the size chart, go for the smaller size as you can always change components (stem, bars, seatpost) to make the fit better if it feels a bit too small. Buy a bike frame that is slightly too big then you can't cut anything off the frame and lessening the stem length will generally make the handling poorer. This came from experience as I am always in between a medium and a large frame on size charts.
Short stem worse steering, are you sure? It's the opposite that's why mtb have really short stems
@@tomgarner5965 short stem makes steering "twitchy" which you need on a mtb. Not required on a road bike. Hence why most road bike stems are 100mm +
Yes, with modern compact frames we have a lot of leeway with seat height. It's the "effective top tube" length that is important now. That is the length the top tube would be if it was horizontal.
Agree also your point about a smaller frame. A longer stem doesn't do much harm because you shouldn't have much weight over the front wheel.
But I do like twitchy.
Two things-
1) The right saddle / shorts combination makes all the difference.
2) Comfortable and efficient road shoes with proper cleat alignment.
Pro tip, dont be worried if your a 'larger person like myself, I was always self conscious about wearing decent clothes when cycling but most guys and girls don't care and won't notice 👌 all have the same passion and love
Only thing I’m scared of is traffic because I live in NYC
Find some paths (there are plenty in NYC) or ride quieter streets, the boardwalk, parks, etc. with less or zero traffic until you get confident with handling the bike.
Learn to fall, stop and turn properly (seriously, because a fall will likely happen at least once). Once confident and your feel you are vigilant enough to hit the streets, choose routes that are not terribly jammed with speedy and congested traffic and do use bike lanes where available.
It may also help to ride with a group, as cars tend to be more cautious with a gaggle of cyclists.
I ride a Brompton and joined their NYC Meetup group, though I ride solo alot.
I also have plenty of lights and use them in the day as well if I am going to be in traffic.
More importantly have fun! You don't have to ride in the street if you prefer not to.
I live in London and like you, it’s the drivers that you need to be super aware of. There’s only so much riding around Richmond Park I want to do.
I bonked before on a 50 mile ride because I hardly ate anything, I had 6 mile left to get home and I kept stopping and just crying because it felt so hard but I managed to get home and scoff hah
Damn.... It must be hard
You bonked before on a 50 mile ride !
Who with 😂
How long have you been cycling? I barely picked up cycling the past 3 months as quarantine was leaving me bored out of my mind. I was lucky enough to find parts to put a road bike together. August I did 250 miles all together. My longest rides were only 25 miles.
I'm a student so I use my hybrid to bike 30-50 mile distances every weekend and once I didn't eat well enough and I struggled to get home and I had to crawl on the floor to my fridge to get something to drink! Lessons were learnt, so I always carry a PBJ sandwich and hydrate regularly on the ride!
That's a pretty good five, from my 57 years riding experience.
It's funny how language changes. We don't look on anymore, we watch on. We don't mention courage, its bravery. And bonking used to refer to the noise one's head made when it hit the road after one completely ran out of energy and crashed.
The thing I would add is to be aware that the people with the big ego telling you stuff don't always know what they're talking about, me included. Same goes for what you see people do.
The other day I was behind a rider who put one their right hand behind them and pointed left. What did it mean? It meant they were taking the next left. Sigh. There's a perfectly good hand signal for that.
Bunch signals have to be clear and unambiguous. Every one is different and means something different to the other signals.
Been riding for almost two decades and I wish someone had sat me down and explained this. I remember years of not carrying any spares, unable to change a tube anyway if I needed, and with no clue about nutrition.
Not being rude but isnt carrying spares obvious?
@@tomgarner5965 Not really. I ride without them because I'm lazy or have the mindset of "I just had a puncture so I won't get another one for a while." Usually go a few weeks without a spare until I can be bothered getting another one.
I did the same because I only rode locally but as I’ve strayed further afield I now carry spares and food - still haven’t had a flat out on my bike though? Clearly I just don’t rise enough.
@@tomgarner5965 talk to the next 10 year old you meet riding about spares and get back to me. I've been riding for many many years since I was small.
One “schoolboy error” that I still make from time to time is over-dressing, so I start off feeling nice (with thermal base layer and long sleeves / leggings) but after 10 min riding feel like a sweating mess. I find that if I feel a bit on the chilly side to start off, I’m normally dressed about right after I get going. It’s also a good idea, if you are likely to see big temp swings during your ride, to have layers that can be removed, in particular arm warmers and a decent gilet. I hate being the wrong temp on a bike, either too hot or cold.
definitely agree here!
I was once told "dress for the 5th mile, not the 1st" to avoid overdressing.
Andrew Searle Good advice!
Got my first bike from a tiny store...included a bike fitting, 2 bottle cages, answered all my questions honestly and sorted it out for free when I fucked up my gears playing around. Love small bike shop customer service
Great list. I agree with everything. Especially the bike club. I would add , train indoors in the off season. Zwift, training peaks, etc. It’s so helpful to not get lazy around the holidays and dark January and February days.
Bonked around 50km with still 20km to go.. at first I was too proud the accept the cereal my mate wanted to give me, 2km later I was begging for it. It literally revived me
I got to be honest we all love cycling videos this is just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I love when I always watch one of these, and then put up my heavy playlist I love like Delta Parole and then I just go haaaaard!!!! Tactic hasnt let me down yet.
Went to my local store for my first ever bike, they said I should have a 56 frame.. I'm 195cm , really just trusted them. Had back issues from reach/frame size. Now ride a 62, nailed out 3 x 250+km rides in the last 6 months and all in total comfort. Amazing what the right fit can help you do.
Now I ride a 62 not 52
Same here, in New England we have Winter for like 9mos a year. I went for a quick spin yesterday in this season's latest Winter kit, & I loved it, spend money on warm waterproof clothes. Merino wool isn't cheap, or vegan but it's warm, dries quick & doesn't stink. The rest of my kit especially Winter is all GORE & Rapha, with Ale & Chinese copies mixed in to stretch the wardrobe lol.
damn, at 15 degrees i'm in summer kit lol
Yeah. Heck, on my commutes (admittedly only 12km) I wear shorts all winter
Once I went on a 60km ride. It was pretty chilly, but I reckoned since I don't shave my legs and upper body was dressed adequately, I'd survive a little cold. Well, I underestimated the drop in temperature, returned home when there were like 2°C. First I felt good, but then I started defrosting. I've been shaking for about an hour straight, covered in blankets, drinking warm drinks etc... Now I look how the temps will drop and dress accordingly. As he said, you can always take something off.
@@martinpecar7683 I guess it's a very personal thing and it depends how long you're out in the cold for. I was cycling in shorts in -7C last winter, but only for 30 minutes at most.
I don't go fast enough for windchill to be an issue.
Same here! I maybe start the ride with sleeves but 15c is warm as I am originally from Central Canada!
4:42 almost made the same mistake this week when I got an ALR4. They kept saying I was 56cm because I'm over 6'0". However the standover height test failed and in any type of sudden stop, the frame would be hitting me. Chose 54cm. Best decision ever!
My local bike shop maybe a little expensive for parts but their advice is priceless and they support me by keeping me on the road and I'm supporting them in staying open,makes perfect sense for the love of cycling!
Also been following you for a while and want to say great channel, content and always dig the background music!
Thank you!
I’ve never bonked... I usually have 15lb+ ‘stored’ energy... yep... that type you never will lose.
I don’t know how seriously you meant the above but bonking is not about running out of fat. It’s about running out of carbs within your muscles. It’s why the only thing that works is getting some food on board.
thehomme that was a joke. But when you keep the right hearth rate zone, hydration and salts, you will be able to endurance for looooooong time. Just give your liver time to break fat and do metabolic stuff. Each pound of body fat give you around 3500-4000 calories. Tour de France almost done without food. 😆
@@drigobarreto Yeah I have never bonked. My goal has been to be metabolically robust! I have been on and off the ketogenic diet loads of times and now I can switch from a sugar burner to a fat burner without really feeling it. I must say it's been really amazing to see.
Lmao same lol
Bonking is similar to that scene in The Two Tower after Aragorn fell off the cliff and got back on the horse.
Lol oh fck!
Just watched it again last week, what a perfect example haha!
I rode 30 miles north and turned around to find a tremendous headwind had developed. About 10 miles from home I ran out of fuel and bonked. The heat, the wind...it was brutal. I went on autopilot and limped home, one painful pedalstroke at a time. I hit the couch and literally was asleep within seconds.
I say the most important thing is to get a bike that fits you well. If you cannot enjoy your bike you will not ride it.
I got an online bike and i couldn't ride my bike comfortably for 1 year and a half. Unfortunately in my city there are no bike fitters. I went to one but he was inexperienced. After 3 handlebars and 4 stems, which i tried them in countless position i finally found a comfortable riding position.
Your suggestion to buy from a bike shop is very good. I would add to it, if the people are not very experienced, ask if you can ride the bike for 1 hour. I will give you an idea of how you feel on it.
Nice one Francis great advice. I bonked and de hydrated I felt see-through. Like a moth leaving it's chrysalis and expecting the chrysalis to cycle home. Murderous.
Bonking feels so weird. I personally feel like I have no more power to put out and I have to stop immediately.
The other weekend riding in Yorkshire and I bonked 45 minutes in to a 4 hour ride... didn’t know that was even possible ! Let’s just say I was in the hurt locker for the next 3 hour’s
My mate has a bike way to big and it’s hilarious watching him ride!!!!
Here's one quote to remember.
"There are two types of riders, the ones that will go down and the ones that will go down again".
bonked with a headwind in front of me ...tell me you haven't experienced that...
Great tips Francis! You nailed it with food! I started cycling in '17 and I bonked a few times, until I realized what the pockets on the back of the jersey are for. Now the pockets are full of carbs, gels, etc. and bottles have Accelerade 4:1 mixture. Also I want to give a shout out to James, on bike fit Tuesday video a while back, taught me cleat placement on my shoes, that has made a HUGE difference in my speed! His is advice is invaluable. Say Hi to Daisy, stay safe and ride on.
👍👊
Good to see you back in the shop Francis. Hopefully this means we get bike fit Tuesdays back soon. Really liking the new into also.
At 1st: have fun while riding 😁
Francis: "Someone buying a bike from you instead of online what are they going to get from you?" James: "A smile from me." lol
best intro card thus far. glad you've got some time and leeway to be back in the studio
1. I bought my two road bikes second hand.
2. Bonking really isn't a nice place to be
5. Really don't like riding in a group. They're allways going to fast or to slow, or janking it after every corner. So I recommend riding alone.
Great review. Thanks Cade