Thanks Emma and Matt. For older folks like me (50+), it also sometimes makes sense to change your concept of what a "week" is. Instead of a 7 day week, think of training in terms of 10 day weeks. I do two 10 day weeks with an *always* rest day between them making 21 days that re-aligns with "real" weeks every three weeks. The reason for this is that it removes the all too common pressure to fit everything into 7 days before starting the routine over and is very helpful for older folks who likely need more rest, especially when doing shorter, higher intensity sessions. This is something Joe Friel recommends.
It's not the training that makes you fitter, it's the recovery. You are just experiencing the accumulated effect of extreme recovery sessions. Personally, I feel the biggest gain comes from reduced rolling resistance and the reduction of heavy winter gear and clothes now that spring is reaching us.
i'm doing a fondo from vancouver to whistler in september (122km) - been spending the winter on zwift so will be spending the summer riding up local mountains to prepare - have been enjoying the gcn videos and hoping all the great advice sinks in
Thank you for this video. This is exactly what I need right now. I am in training for Lands End to John o Groats this summer. This winter has been really horrid weather in the UK and so I haven't been able to get the road miles in. I have been on my Turbo but as everyone knows that is boring. I run my own business so I have very little training time. The other thing is I am not A natural sporty person so it takes me ages to talk myself out of the flat. Once I am out on the bike I love it so I really don't know why it takes me ages to talk myself out of the flat. Thanks for all your videos. They have been really valuable to me since I bought my bike last year. You guys are awesome.
Hi, I am thinking that I will be doing it September time as well. I was going to do it the end of July but because of the really bad winter that we have had I haven't been able to get the training in. I have had my turbo but haven't been on it as much as I should have done lol!!! Do you want to meet up on Facebook and we can chat properly? It would be ace to speak to someone else that is riding it at the same time as me. I am raising money for British Lung Foundation in memory of my Dad who passed away with Idiopathic Pulmonary Fibrosis just over 3 years ago. My name on Facebook is Ellie Bond. My profile picture is the same as my RUclips profile picture. (It is mainly my work account.)
Matt's training plan sounds exactly like the 4 week FTP builder training I did on Zwift. It was 5-6 days per week of about 50-60 minutes. Last day of the training was the final FTP test (I improved by 10 Watts), the day after I was in a plane heading to Gran Canaria:-) 10 Watts improvement doesnt't sound like much, but on Gran Canaria I was truly amazed by my own capabilities, it felt like I was flying up those hills, heaps of fun. The confidence in my own abilities has grown so much, that I'm planning to take place in an 8-day event myself this year. But I've also become totally convinced of the worth of the training on Zwift, I think this way of training is so much more efficient that just 'putting in the miles' out riding.
Same! Big fan of the 4 week FTP program on Zwift with my Wahoo Kicker Snap. I completed that over 8 - 10 weeks this winter (I don’t ride everyday and weight train). Just today I re-rode a mountainous 45 mile route I did back in November. Improved my time by almost 30 minutes! 😳
Then better try www.xertonline.com. With that I improved my whole fitness signature in every single value 8-16% in just 10 weeks. That means 23w ftp raise, 80 w more 6 min power, 250w more Sprinting power and so on... For that I trained ~10-12h a week
US$ 9,99. I use Xert since end 2015 and my whole team ( facebook.com/paintrain.de/) www.paintrain.de is using it since our training camp 14 days ago. And everybody is excited about it. Very powerfil site and garmin apps. Worlds better than the zwift programs. But I must admit, that these 10 weeks where one of the hardest time I had on the bike ever. A lot of suffering but the impact was massive.
I work full time (9-5ish), my wife works permanent nights as a nurse 3x per week and we have two primary school aged children. This winter I've managed to squeeze in (mostly) 2-3x 30min-1hr turbo sessions per week, plus commuting to work by bike (18-20mins each way) and an off the bike routine 2-3x per week along with a 60-100km weekend ride 1-2 times a month. I keep the schedule fully flexible to work around my wife's shifts and the family etc. but to make it work I pre-planned a number of different turbo sessions, planned out my off bike core and strength session so I could slot them into the available time. Up to the end of January I focused on FTP and base building, since then I've added the sprints and strength needed for the road/crit season. This weekend's race was cancelled due to the weather so rather than wasting my taper, I'm going to do an FTP test later on.
I did until last week when I bust my collar bone in an act of cycling stupidity... ALWAYS sort your cycle computer out BEFORE you ride out of the car park! Got any tips for survivng a broken collar bone?
Morning is so hard for me. Former racer wanting to gain back some fitness here....Morning is really the only time I can get out on the regular but IT'S SO HARD to throw myself on the bike. Nice to hear you say this too. Like Jimmy Morrison said, "No eternal reward will forgive us for wasting the dawn."
Just got back into cycling last summer after a 15 year hiatus (too many reasons to list). My goal in 2018 is to ride the equivalent of San Francisco to New York (3,000 miles). So far, I’m slightly ahead of the pace needed thanks to Zwift. Big proponent of smarter not harder training. I have seen huge improvements the few months after getting a smart trainer for Christmas and doing Zwift 4 week FTP builder program.
Dear Emma, thank you so much for speaking slowlier then in previous videos! This is the first video with you that I was able to understand every your word without subtitles))
This video is just what I needed. I just registered to ride the Gran Fondo Ézaro and my smart trainer should be in my hands on Monday. Time to set up a plan and put in the work or I'm a dead man in July.
doing a 543 km race in june. Can squeeze in about 10 hour of training pr week. Sometimes more, sometimes less. 2 interval sessions pr week. The rest zone 2. Fitness is coming along nicely. Looking forward to it :)
TrainerRoad for me! Lots of choice of plans and workouts. Very structured, providing focus and coach tips. Has helped me a lot with the limited time I have to train.
Really valuable video with great tips, also very much looking forward to the commuter training sessions in the future, mentioned at the end. Quality stuff!
I entered my first XC race a week ago and it's really opened my eyes to how much more dedicated I need to be in terms of fitness. It was an all-ages family event kind of thing and I was being passed by children haha. I went into that with zero training. I have an enduro race coming up next month which I'm hoping I'm going to be a lot more fitter and confident for :)
Near goal: some good times in the local climbs. Long goal: Strade Bianchi fondo. My train commute is 45 minutes each way (in Los Angeles of all places!). Twice a week I swap the commute in into a 1.5 hour ride, so it's a 1.5 hour ride with just 45 minutes extra of time. But it's even better since 15 minutes of the train commute is walking from the station, which taking a bike shaves to 5 minutes, so it's about 1.5 hours of riding with ~30 minutes of extra time.
Great Vid. Emma is transforming GCN. I do a lot of HIT, over gear sprints and standing out of the saddle for a mile which works really well. Hill reps we are blessed with plenty of savage hills in Yorkshire for hill reps.Training for the Struggle Dales and Moors as well a number of other sportives this year
Great advice, some of which I already do but some really useful additions to my preparations for this season's long rides in Spain. Top tip, as ever, is the café stop. Best cycling advice I was ever given! 😋
I too love to read helpful tips from Matt from a piece of paper with no writing on it ;) Great video though! I struggle to fit my training in around being a student at times, so stuff like this is fantastic. Keep up the great work GCN :)
Ace video Emma, thanks, we’re training for our first Sportif’, only a tiny one by your standards but we are in our 50’s, all this helps, thanks, keep up the good work!, Rob & Nicki, Herefordshire.
Wow Emma! If this was exactly what I needed this Evening. I was literally just thinking about trying to go in early for work do you do an indoor training session. I was trying to think about all the things you discussed in your video. Thanks so much for the invite and discussion. Keep up the great work and love for cycling
Nice video! I commute to work very often. I´m about to do my 500th commute ride over 4 years! I´m looking forward to see your training commutes! Always learnig good things your you all from GCN! Good job and God bless!
I managed to free up some time in my schedule for training by getting rid my off of my friends and becoming estranged from my family. As an additional bonus, there's no one to complain about the number of bikes I own. :)
around bath theres no climbs ! Try the Quantocks, I managed to get in 1500m of climb in a short 60km including a 30% up crowcombe really good fun rubbish road surfaces, and not that far from bath !
Great video by Emma - I'll see you at Maratona! :-) So if Matt's suggestion consists of 5 to 7 sessions/rides per week, then that's still a lot of training and therefore time (even if the sessions are short). That doesn't sound like there are many recovery days, or have I missed something? I guess the cafe ride is a recovery day in itself, but it's still a pretty full on schedule. How many complete rest days would you recommend a week?
Emma you're awesome :-) the only part of your presenting that seems a bit off is when you say you did something wrong... it just seems unbelievable. i can easily believe when Matt or Dan (former Cervelo Test team rider) make mistakes. also, could you do some hill climbing videos with Lasty? pretty please.
Have really enjoyed this series, some good info and advice. Also like at 2.10'ish in this one that although a blooming fantastic rider, Emma's not so good at handling the chair :-)
Very Helpful Emma. I'm planning on going racing in less than a month for the first time. I feel I need to work on my power output and sustaining it for longer periods. I have a peaked power of 800watts but I need to level that instead of bursts. Any advice on how to manage that without a power meter. Also this year I have switched from runners to clipless pedals and shoes and have ridden over 10,000km in 2017.
Great vid! Emma is a great presenter, and on this one, I did not have to set the RUclips speed to .75. I think there is some self-discipline at work, since she admits that she talks too fast.
Great video! I’m also doing la Maratona this year, best get my training in order by the look of it! Would you think 250km and around 4000m a week be sufficient to get myself a good base?
If you have a day off make it a long day to accumulate the hours and get used to being on the bike for long stretches. I once trained for a long ride by doing a lot of short intense rides, it didn't work.
My goal is to ride my first 500-600km. I am already comfortable with the 300km mark, but was suffering with food intake on longer rides. Now I went on keto and it is fantastic, no need to worry about lactic acid, oxygen, food or bonking. Just mindful cycling.
With moderate climbing and good weather, 25km/h would be a nice average speed for me, so 24 hours plus stops. Going from 300km to 400km is relatively easy because it can be done in a single day. The big question with the 600 is how to manage sleep.
Great stuff Emma! I'm a PhD student (Computational Math), and a cyclist/triathlete. I'll be competing in my first Ironman 70.3 in September. Do you have any advice about juggling competition with research, aside from the tips in this video? Thanks Doc.
Great Content!! Will increased base-miles help to improve your FTP? According to the 20 min test on the Wattbike do I currently have a FTP of 253. I would like to rise it to 270, but I feel that I have plateaued. Because of my busy job I do a lot of training in-door training, so the only area where I could really improve would be increasing the length of my Sunday rides.
Great video! #askgcnything what's the deal with carbon frames and indoor trainers? My Canyon Aeroad manual advised against putting it on a turbo, but I see Sid's and several other people's Canyons on trainers all the time. Any recommendations on how to take care of my bike while being on the trainer? (Besides sweat proofing the bike, and cleaning?) Any "don't s"?
What exactly is FTP training? Googling for it is impossible - it just turns up stuff about File Transfer Protocol. The phrase was used so widely in this video but not once explained.
What goal are you training for?
Tour De france
Haha hopefully thinking
I'm training for 300k+ rides... and that is really time consuming!
Doughnuts. I train to be able to eat more tasty doughnuts 🍩
I'm training for the BC Bike Race. A 7 day mountain bike stage race here in British Columbia, Canada.
Emma is a great addition. She's a keeper.
Aaaand she's gone.
Thanks Emma and Matt. For older folks like me (50+), it also sometimes makes sense to change your concept of what a "week" is. Instead of a 7 day week, think of training in terms of 10 day weeks. I do two 10 day weeks with an *always* rest day between them making 21 days that re-aligns with "real" weeks every three weeks. The reason for this is that it removes the all too common pressure to fit everything into 7 days before starting the routine over and is very helpful for older folks who likely need more rest, especially when doing shorter, higher intensity sessions. This is something Joe Friel recommends.
Mark Miller are you saying Emma looks old?
David Fellows oh...Sorry...didn't mean to suggest that Emma looks old ;)
The shot of the setting sun lighting up the water bottle at 0:30 is really beautiful. Or your bottle's full of pure energy. One or the other.
This winter i've done the least amount of hours but I am the most fittest, just been doing quality sessions every time I ride.
It's not the training that makes you fitter, it's the recovery. You are just experiencing the accumulated effect of extreme recovery sessions. Personally, I feel the biggest gain comes from reduced rolling resistance and the reduction of heavy winter gear and clothes now that spring is reaching us.
i'm doing a fondo from vancouver to whistler in september (122km) - been spending the winter on zwift so will be spending the summer riding up local mountains to prepare - have been enjoying the gcn videos and hoping all the great advice sinks in
Thank you for this video. This is exactly what I need right now. I am in training for Lands End to John o Groats this summer. This winter has been really horrid weather in the UK and so I haven't been able to get the road miles in. I have been on my Turbo but as everyone knows that is boring. I run my own business so I have very little training time. The other thing is I am not A natural sporty person so it takes me ages to talk myself out of the flat. Once I am out on the bike I love it so I really don't know why it takes me ages to talk myself out of the flat.
Thanks for all your videos. They have been really valuable to me since I bought my bike last year. You guys are awesome.
Hi, I am thinking that I will be doing it September time as well. I was going to do it the end of July but because of the really bad winter that we have had I haven't been able to get the training in. I have had my turbo but haven't been on it as much as I should have done lol!!! Do you want to meet up on Facebook and we can chat properly? It would be ace to speak to someone else that is riding it at the same time as me. I am raising money for British Lung Foundation in memory of my Dad who passed away with Idiopathic Pulmonary Fibrosis just over 3 years ago. My name on Facebook is Ellie Bond. My profile picture is the same as my RUclips profile picture. (It is mainly my work account.)
Sounds awesome Sew, keep up the good work!
Matt's training plan sounds exactly like the 4 week FTP builder training I did on Zwift. It was 5-6 days per week of about 50-60 minutes. Last day of the training was the final FTP test (I improved by 10 Watts), the day after I was in a plane heading to Gran Canaria:-) 10 Watts improvement doesnt't sound like much, but on Gran Canaria I was truly amazed by my own capabilities, it felt like I was flying up those hills, heaps of fun. The confidence in my own abilities has grown so much, that I'm planning to take place in an 8-day event myself this year. But I've also become totally convinced of the worth of the training on Zwift, I think this way of training is so much more efficient that just 'putting in the miles' out riding.
CreRay
Same as me-actualy,i copied some workouts from zwift to my garmin for outdors to get my every stroke max.eficient.
Same! Big fan of the 4 week FTP program on Zwift with my Wahoo Kicker Snap. I completed that over 8 - 10 weeks this winter (I don’t ride everyday and weight train). Just today I re-rode a mountainous 45 mile route I did back in November. Improved my time by almost 30 minutes! 😳
Then better try www.xertonline.com. With that I improved my whole fitness signature in every single value 8-16% in just 10 weeks. That means 23w ftp raise, 80 w more 6 min power, 250w more Sprinting power and so on... For that I trained ~10-12h a week
Matthias Schmitt
How much they charge monthly?
US$ 9,99. I use Xert since end 2015 and my whole team ( facebook.com/paintrain.de/) www.paintrain.de is using it since our training camp 14 days ago. And everybody is excited about it. Very powerfil site and garmin apps. Worlds better than the zwift programs. But I must admit, that these 10 weeks where one of the hardest time I had on the bike ever. A lot of suffering but the impact was massive.
I work full time (9-5ish), my wife works permanent nights as a nurse 3x per week and we have two primary school aged children.
This winter I've managed to squeeze in (mostly) 2-3x 30min-1hr turbo sessions per week, plus commuting to work by bike (18-20mins each way) and an off the bike routine 2-3x per week along with a 60-100km weekend ride 1-2 times a month.
I keep the schedule fully flexible to work around my wife's shifts and the family etc. but to make it work I pre-planned a number of different turbo sessions, planned out my off bike core and strength session so I could slot them into the available time.
Up to the end of January I focused on FTP and base building, since then I've added the sprints and strength needed for the road/crit season.
This weekend's race was cancelled due to the weather so rather than wasting my taper, I'm going to do an FTP test later on.
Sounds like you have your training pretty sorted Ben, good effort!
Global Cycling Network I hope so, the proof will be in the results... as soon as the weather allows! (2 races cancelled so far! 😢)
I did until last week when I bust my collar bone in an act of cycling stupidity... ALWAYS sort your cycle computer out BEFORE you ride out of the car park!
Got any tips for survivng a broken collar bone?
Morning is so hard for me. Former racer wanting to gain back some fitness here....Morning is really the only time I can get out on the regular but IT'S SO HARD to throw myself on the bike. Nice to hear you say this too. Like Jimmy Morrison said, "No eternal reward will forgive us for wasting the dawn."
Just got back into cycling last summer after a 15 year hiatus (too many reasons to list). My goal in 2018 is to ride the equivalent of San Francisco to New York (3,000 miles). So far, I’m slightly ahead of the pace needed thanks to Zwift. Big proponent of smarter not harder training. I have seen huge improvements the few months after getting a smart trainer for Christmas and doing Zwift 4 week FTP builder program.
Emma please please do a show about female saddles and other with procyclists about what they do to to avoid saddle sores
Did the maratona last year. It was my first big Gran Fondo and my God it was tough! Best experience I've had on the bike though!
Dear Emma, thank you so much for speaking slowlier then in previous videos! This is the first video with you that I was able to understand every your word without subtitles))
I love seeing Emma on GCN! Good on ya!
Thanks for the great tips Emma. Good job!
Emma is awesome 👏
Writing goals down is a good one. I wrote 2 before the new year, faild 1 but on track to possibly exceed the remaining 1.
Thank you Emma - and Matt - for a very informative and realistic approach to training.
Emma cycles gracefully..her form is on point
This video is just what I needed. I just registered to ride the Gran Fondo Ézaro and my smart trainer should be in my hands on Monday. Time to set up a plan and put in the work or I'm a dead man in July.
Glad you liked the video Rodrigo! Good luck!
doing a 543 km race in june. Can squeeze in about 10 hour of training pr week. Sometimes more, sometimes less. 2 interval sessions pr week. The rest zone 2. Fitness is coming along nicely. Looking forward to it :)
Love this channel got into cycling 2 weeks ago and have been watching all your videos, thanks for so many helping video.
keep up the great content!
Glad we could be of help!
This is a great subject for most of us, thanks GCN!
Agreed. Well appointed and under discussed topic.
Good timing :). Just started training for Ring of Kerry Charity Cycle (Ireland) (170km/1,475 m elev) with 2 sessions a week.
TrainerRoad for me! Lots of choice of plans and workouts. Very structured, providing focus and coach tips. Has helped me a lot with the limited time I have to train.
Really valuable video with great tips, also very much looking forward to the commuter training sessions in the future, mentioned at the end. Quality stuff!
Minna Hayman thanks for putting it the best way I can think of :-)
Stay tuned!
Love these peeps, super humble and real.
#EmmaFanSquad No seriously your a great presenter.
First from swizerland?😂
Yup
Thank God Matt is back
I entered my first XC race a week ago and it's really opened my eyes to how much more dedicated I need to be in terms of fitness. It was an all-ages family event kind of thing and I was being passed by children haha. I went into that with zero training. I have an enduro race coming up next month which I'm hoping I'm going to be a lot more fitter and confident for :)
Near goal: some good times in the local climbs. Long goal: Strade Bianchi fondo. My train commute is 45 minutes each way (in Los Angeles of all places!). Twice a week I swap the commute in into a 1.5 hour ride, so it's a 1.5 hour ride with just 45 minutes extra of time. But it's even better since 15 minutes of the train commute is walking from the station, which taking a bike shaves to 5 minutes, so it's about 1.5 hours of riding with ~30 minutes of extra time.
Keep up the good work guys. Good job
Matt, what a legend. Great training tips, British champion and a tip top EuroSport commentator!
Great Vid. Emma is transforming GCN. I do a lot of HIT, over gear sprints and standing out of the saddle for a mile which works really well. Hill reps we are blessed with plenty of savage hills in Yorkshire for hill reps.Training for the Struggle Dales and Moors as well a number of other sportives this year
Thanks for doing this series! I tried it out on yesterday's morning commute? What do you do on ride home?
Great advice, some of which I already do but some really useful additions to my preparations for this season's long rides in Spain. Top tip, as ever, is the café stop. Best cycling advice I was ever given! 😋
It's good to see Emma improving with each show! At this rate she'll be on Eurosport commentating!
Great advice!
We all know it really! but the self discipline, planning and goals is a choice - just do it.
That was really useful thanks 👍. It would be great to see the plan.
I too love to read helpful tips from Matt from a piece of paper with no writing on it ;)
Great video though! I struggle to fit my training in around being a student at times, so stuff like this is fantastic. Keep up the great work GCN :)
This is a super handy video. I love the training tips you guys give out!
Ace video Emma, thanks, we’re training for our first Sportif’, only a tiny one by your standards but we are in our 50’s, all this helps, thanks, keep up the good work!, Rob & Nicki, Herefordshire.
Emma, it s great to see you on GCN, have you ever thought of doing the Fred Whitton Challenge in the Lakes, I think you d like it.
Wow Emma! If this was exactly what I needed this Evening. I was literally just thinking about trying to go in early for work do you do an indoor training session. I was trying to think about all the things you discussed in your video. Thanks so much for the invite and discussion. Keep up the great work and love for cycling
Excellent presentation and bit of motivation!
Nice video! I commute to work very often. I´m about to do my 500th commute ride over 4 years! I´m looking forward to see your training commutes! Always learnig good things your you all from GCN! Good job and God bless!
Great to hear Marcha!
Great vid, looking forward those commute series!
Looking forward to those commute session series
Thanks for sharing these tips.
awesome advise, training for a long distance bike tour after winter, time to get back in shape lol
Thank you ever so much for the training/coaching for the spring. Great show!
👊
Fantastic video & awesome combo of presenters. Loving your work GCN!
A GCN segment on cakes: In-depth, scientific, fearless.
I’m a regular commuter. These are really helpful video’s to help the fitness.
"Sportif that I've been meaning to race... I mean 'participate' in..." LOL Emma still kicking butt on GCN! Awesome video as always.
End of August. 95 miles each day for two days. Hilly route. I am unfit/overweight. Scared it will be too much.
@Jimmy Johnstone: How did it go?
Thanks Emma, great video
Got lost around the snacks section and now all I can think about is finishing the choccy milk in the fridge.
Currently snowing in the UK so don't fancy Ben and Jerry's right now thinking a large coffee or mulled wine.
Sage advice Emma. Spot on as usual!.
Thanks so much for this awesome training advice. I will be watching this one over and over
Useful video, La Marmotte and Dragon Ride for me this year. Not sure what I’ve let myself in for tbh.
#EmmaFanSquad
awesome advice guys, thanks
Emma has a point routine ,qaleti training ( mat) . Koffie and 🍰 Ride nice 👏 Pat from Belgium 🚲
very nice format!
Emma GCN will miss you!!
Much appreciated and informative, thanks Emma.
Q.. what is the saddle bag you have on your commute there? Thanks👍
Topeak
I managed to free up some time in my schedule for training by getting rid my off of my friends and becoming estranged from my family. As an additional bonus, there's no one to complain about the number of bikes I own. :)
Emma getting better with this presentation larky keep it up😀
Dave Carroll happy I kept scrolling, that's exactly what I was thinking.
around bath theres no climbs ! Try the Quantocks, I managed to get in 1500m of climb in a short 60km including a 30% up crowcombe really good fun rubbish road surfaces, and not that far from bath !
Cool tips...ty..!!!
Looking forward commuter session.
Great video by Emma - I'll see you at Maratona! :-) So if Matt's suggestion consists of 5 to 7 sessions/rides per week, then that's still a lot of training and therefore time (even if the sessions are short). That doesn't sound like there are many recovery days, or have I missed something? I guess the cafe ride is a recovery day in itself, but it's still a pretty full on schedule. How many complete rest days would you recommend a week?
Emma you're awesome :-) the only part of your presenting that seems a bit off is when you say you did something wrong... it just seems unbelievable. i can easily believe when Matt or Dan (former Cervelo Test team rider) make mistakes.
also, could you do some hill climbing videos with Lasty? pretty please.
Great advice. Thanks!
I am so pleased that GCN has hired Emma. It is wonderful to see a female perspective in cycling. Two thumbs up! I can't wait for more episodes.
We are too!
Excellent tips!
Have really enjoyed this series, some good info and advice. Also like at 2.10'ish in this one that although a blooming fantastic rider, Emma's not so good at handling the chair :-)
Very Helpful Emma. I'm planning on going racing in less than a month for the first time. I feel I need to work on my power output and sustaining it for longer periods. I have a peaked power of 800watts but I need to level that instead of bursts. Any advice on how to manage that without a power meter. Also this year I have switched from runners to clipless pedals and shoes and have ridden over 10,000km in 2017.
You're awesome!
Great vid! Emma is a great presenter, and on this one, I did not have to set the RUclips speed to .75. I think there is some self-discipline at work, since she admits that she talks too fast.
Great video! I’m also doing la Maratona this year, best get my training in order by the look of it! Would you think 250km and around 4000m a week be sufficient to get myself a good base?
I keep waiting for the Emma shows us how to cook porridge muffins episode!!!!
Very helpful
If you have a day off make it a long day to accumulate the hours and get used to being on the bike for long stretches. I once trained for a long ride by doing a lot of short intense rides, it didn't work.
Nice tips!
Emma is the best presenter, ever! I’ll stop watching GCN if emma is not with them anymore.
Luckily she is here to stay Nancy
My goal is to ride my first 500-600km. I am already comfortable with the 300km mark, but was suffering with food intake on longer rides. Now I went on keto and it is fantastic, no need to worry about lactic acid, oxygen, food or bonking. Just mindful cycling.
Zoncolan How long does it take to do 500~600km?-?
500-600k!!! That's surely 20+ hours on a bike. Are you mad!?
With moderate climbing and good weather, 25km/h would be a nice average speed for me, so 24 hours plus stops. Going from 300km to 400km is relatively easy because it can be done in a single day. The big question with the 600 is how to manage sleep.
lebowskii98 _ Brevets are 200km, 300km, 400km and 600km noncompetitive events. The time limit for the 600 is 40 hours.
Good luck with that Zoncolan!
Get Emma back in for a couple videos!!
Emma, can i ask on the tips u compete with a taller person or does a taller person have better advantage in cycling? Pls make a video
Great stuff Emma!
I'm a PhD student (Computational Math), and a cyclist/triathlete. I'll be competing in my first Ironman 70.3 in September. Do you have any advice about juggling competition with research, aside from the tips in this video? Thanks Doc.
Steven Reeves just beg the government for more money. Isn’t that what “researchers” do? Then have a massive piss up 🍻
Great Content!! Will increased base-miles help to improve your FTP? According to the 20 min test on the Wattbike do I currently have a FTP of 253. I would like to rise it to 270, but I feel that I have plateaued. Because of my busy job I do a lot of training in-door training, so the only area where I could really improve would be increasing the length of my Sunday rides.
eh, got late, but watched the whole video............gr8...love from indiaa
Great video! #askgcnything what's the deal with carbon frames and indoor trainers? My Canyon Aeroad manual advised against putting it on a turbo, but I see Sid's and several other people's Canyons on trainers all the time. Any recommendations on how to take care of my bike while being on the trainer? (Besides sweat proofing the bike, and cleaning?) Any "don't s"?
Good tips! Emma, what happened to your RH hand?
I'm riding coast to coast this year!
Good luck!
How have you hurt your finger? Great video
What gears will you be using there? I’m going to the maratona as well!
Go Emma. Great video. I nickname you the awesome.
Good training tips. #EmmaFanSquad
What exactly is FTP training? Googling for it is impossible - it just turns up stuff about File Transfer Protocol. The phrase was used so widely in this video but not once explained.