The whole fuelling thing was a revelation to me after racing for 20 years and eating only not to bonk. I can’t believe what a huge difference it makes to your energy levels and to your mindset. I find front loading the ride is key.
get the rear derailleur to small cog before removing whhel or at least when you put it back on, saves that irritating check of alignment when you set off again, just a thought
Nice video. One thing about pace lines, at least to me, is that on most group rides or centuries, you are in a single line. The leader takes his time up front and then signals when he is ready to drop back and then the rider behind him takes the lead for x amount of time. Easy-peasy and no wasted effort. Two wide on public roads can be a bit disconcerting, with traffic and all. A side story about pace lines. I was on a century ride years ago and we were moving quite fast. As we were moving along, we heard 'On your left'. Blowing by us like we were hardly moving was a line of tandems. Oy! They were more than fast. It got me intrigued and not long after, I purchased one. A great purchase and I still ride it to this day when I can get someone to ride with me. Your advice on nutrition is spot on. I got lazy and put on a bunch of extra weight the last couple of years. I'm 65 and my doctor admonished me to lose weight. I fixed my diet and started riding more, like I used to. My average speed has gone up three miles and hour on my normal rides with less effort and way less fatigue. I now carry energy bars with me and it has made a big difference. As far as turning your bike upside down, I guess that it is OK at home on a carpet, but, as you stated, lay your bike down on the non-drive side on the side of the road in the grass. Sorry about the long-winded post, just a lot to mention. Either way, a great video and excellent advice.
Very well presented. Sleep has become a huge focus for me especially as I age. In my 20s and 30s, it didn't hamper my group rides. Now in my 50s, low quality sleep can destroy my rides. Thanks for this topic👍🏾
Thanks Luis. I really think sleep is as overlooked as nutrition has been at times. I definitely notice a difference between a bad, an average, and a good night’s sleep. Glad you enjoyed the video 🙏🏼
Sleep is great. I retired this year and my sleep pattern is back to normal. I go to bed at roughly the same time every night and sleep until I wake up. No alarm clocks or work calls to interrupt me during the night. Along with losing weight and eating correctly, it has improved my health and my cycling big time. You can't over rate sleep.
One emotion that I take out of all of Tristan's videos is his empathy. Somehow I feel he's talking to me one-on-one!! Tristan, your videos on nutrition helped me a lot in getting the best out of my rides, especially in the hot weather here in India!!! 🇮🇳 So much love and brotherhood for you.
I was a pro, and I was watching this vid thinking about how to poke holes in it. Then it occurred to me, I was a pro in the 90s, so much has changed in the past 20+ years that my past knowledge is nye on worthless. Heck, we didn't even do chains the same way back then, unless TTT. Anyway, great vid, I enjoyed it.
Great tips. Especially for me the tube change. Squishing in the tire… my weak point has always been that final bit of getting tire mounted. Continental are super tight
Great list! Many recreational cyclists are overly fixated on reducing the weight of their bicycles by meticulously weighing each component or purchasing costly bikes, all while neglecting proper nutrition and training. Will you do another episode with Ben like you did last year Tristan? He seems to be ready for the TdF, so hopefully he'll win a stage/be on the podium this year.
Especially when many rec cyclists ignore that losing their own weight would be much more effective in lightening the load than marginal gains from lighter bikes. :)
True however nutrition and training regimes are for pros and amateur competitors. Most people cycle for general fitness and/or a hobby. I personally think it’s more akin to bhp with cars. A quantifiable statistic for bragging rights.
i 100% agree with food and fuel part! as a newbie here i found that majority of beginners lack knowledge on how to fuel properly on the bike and they can get demotivated as riding becomes more painful then joyfull. i see amazing progress once i figure it out with the help with profesionals and specially with ur videos as well!!
Good advice + nicely done Anyone who wants to ride in a group and gets impatient for having to wait for anything under five minutes, however, isn't worth riding with
Thanks for the video! I really appreciate when a video has valuable information/advice/tips in it. Please shot those more and educate cyclists to become better! ❤
Thanks for a very, very useful list, the "Big Picture" being a very important one as well as the one about nutrition. Being ~ like 10 Kg's over my 'healthy' weight I was always concerned about carb intake and would often do morning rides fasted. Once I stopped that for a bit I noticed the power increase and that my legs stopped feeling empty after an hour. In hindsight very logical, but it cannot be pointed out enough: food fuels effort. Now subscribed 🙂
My way of replacing puncured tube is to first release one side of the tire, pump punctured tube a little bit BEFORE removing it to see, where is the puncture, then check my tire properly around the same area, looking for particles of glass and not first look/obvious damages of the tire.
Great content. Just a comment to changing a flat. We all know that if we do not carry a cartridge we are stuck with the dreaded mini pump. It takes me at least 30 sec to get decent tyre pressure. Darn, make that 45 sec. I am not a puncheur 😂
great tips mate, fixing a flat - have you seen the guy who fixes his puncture only to have it fail again? Well, at the tube removal phase - pump it up to identify where the leak is then use that as a reference to find the source on the tyre, many times the source is not visible on the outside but you can feel it on the inside. finally tubeless, yep I don't want to say this but haven't had a flat in years, ... not joking years and that's on the commuter and the race roadie.
Yeah that’s a great tip. I’ve used it a couple of times when I can’t find the source, but generally make sure to run my fingers around the inside of the tyre a few times to double check as well.
Went from being able to do 220watts for 5hours to 255w. Only 1 month apart. My first race I just took some food and hope for the best 😅 and my second I was aiming for +100g/h I'm 90kg. So could possibly go higher to with some training
Thanks man. Yeah I definitely don’t plan to use the 360 camera too much but it’s fun to play with and gives a bit of a different look for a handful of shots. Glad you liked the rest of the video! 🫡
I think the most important thing in cycling is food and nutrition, with only good training but bad food you are not going to grow that much. Also think that it is very hard to make your own trainingplans, I have now been working with a trainer/coach for half a year, I train less but my condition is better than ever.
I had a whopping 250 grams of carbs (and an ice cream) during my 5.5 hour long ride (LSD) and felt pretty good at the end.And to think I was maybe still not eating enough .... Yeah I have to work on that... probably. (eatmyride says 45 gram.hour.. so spot on?)
Not a criticism, but cycling doesn't have to be "massive." Most cyclists aren't racers and far fewer pros. And while the avg rec cyclist can learn many things to help them improve on the bike and get the most out it and themselves, we shouldn't be trying to make it more than it has to be, which can diminish or obscure the enjoyment in simply riding.
friendly feedback, your movement with your whole upper body especially at this video is quite high. I like your stile but this somehow is distracting me from listening what you actually say. In my opinion it could be an increase in your video quality if you could reduce movement just a little bit (like 5% :D ). all the best!
i doubt you’ll be able to do the same under 2min in the middle of nowhere. In video you have a big pump and you didn’t check the tyre😅 but yeah, anyway, it’s a good skill to understand how to change a tube at all
True, under 2 minutes is a big ask. But the quicker you can do it indoors, the quicker you’ll be able to do it outdoors. Nothing worse than a tube change taking 10-15 minutes because someone hasn’t learned the basics.
What's the point of switching the tube under two minutes? The crew you rode with is already 1 km away (or more). No chance of catching them up riding solo! 1:30 And you just got scratched the shifters... OMG, what sort of advice are these?
Most (all) groups that you are actually riding with, as opposed to just sitting on the back of some random group, will stop with you if you have a flat. But no one wants to stand around in the cold whilst someone takes 5 minutes just to even get a new tube out of their pocket! Only real exceptions would be early morning pre-work bunch rides when some folks may keep rolling if they need to get the kids to school et etc. But even then, they’ll generally let you know so they don’t look like a dick. No judgments here, but if your group just rolls away without you, get a new group😜. Totally agree with you about turning the bike over though. Scratched saddle and hoods…😵💫. And the number of times I’ve seen someone do that forgetting that their computer is higher than their hoods… ouch, nice scratched screen..🤬
The whole fuelling thing was a revelation to me after racing for 20 years and eating only not to bonk. I can’t believe what a huge difference it makes to your energy levels and to your mindset. I find front loading the ride is key.
get the rear derailleur to small cog before removing whhel or at least when you put it back on, saves that irritating check of alignment when you set off again, just a thought
Nice video. One thing about pace lines, at least to me, is that on most group rides or centuries, you are in a single line. The leader takes his time up front and then signals when he is ready to drop back and then the rider behind him takes the lead for x amount of time. Easy-peasy and no wasted effort. Two wide on public roads can be a bit disconcerting, with traffic and all. A side story about pace lines. I was on a century ride years ago and we were moving quite fast. As we were moving along, we heard 'On your left'. Blowing by us like we were hardly moving was a line of tandems. Oy! They were more than fast. It got me intrigued and not long after, I purchased one. A great purchase and I still ride it to this day when I can get someone to ride with me. Your advice on nutrition is spot on. I got lazy and put on a bunch of extra weight the last couple of years. I'm 65 and my doctor admonished me to lose weight. I fixed my diet and started riding more, like I used to. My average speed has gone up three miles and hour on my normal rides with less effort and way less fatigue. I now carry energy bars with me and it has made a big difference. As far as turning your bike upside down, I guess that it is OK at home on a carpet, but, as you stated, lay your bike down on the non-drive side on the side of the road in the grass. Sorry about the long-winded post, just a lot to mention. Either way, a great video and excellent advice.
Very well presented. Sleep has become a huge focus for me especially as I age. In my 20s and 30s, it didn't hamper my group rides. Now in my 50s, low quality sleep can destroy my rides. Thanks for this topic👍🏾
Thanks Luis. I really think sleep is as overlooked as nutrition has been at times. I definitely notice a difference between a bad, an average, and a good night’s sleep. Glad you enjoyed the video 🙏🏼
@@tristantakevideo really impressed with Ben O’Connor performances as of late
Sleep is great. I retired this year and my sleep pattern is back to normal. I go to bed at roughly the same time every night and sleep until I wake up. No alarm clocks or work calls to interrupt me during the night. Along with losing weight and eating correctly, it has improved my health and my cycling big time. You can't over rate sleep.
One emotion that I take out of all of Tristan's videos is his empathy. Somehow I feel he's talking to me one-on-one!! Tristan, your videos on nutrition helped me a lot in getting the best out of my rides, especially in the hot weather here in India!!! 🇮🇳 So much love and brotherhood for you.
Thanks so much man. That genuinely means a huge amount. I’m so stoked you feel this way. All the best my friend 🙏🏼
I was a pro, and I was watching this vid thinking about how to poke holes in it. Then it occurred to me, I was a pro in the 90s, so much has changed in the past 20+ years that my past knowledge is nye on worthless.
Heck, we didn't even do chains the same way back then, unless TTT. Anyway, great vid, I enjoyed it.
Great tips. Especially for me the tube change. Squishing in the tire… my weak point has always been that final bit of getting tire mounted. Continental are super tight
All great stuff. Keeping them coming mate. Stress is bad, stay away from it.
Great list of tips. Thanks! Fueling, yes! So important, took me way too long to realize. Also to carb up well in advance.
Great list!
Many recreational cyclists are overly fixated on reducing the weight of their bicycles by meticulously weighing each component or purchasing costly bikes, all while neglecting proper nutrition and training.
Will you do another episode with Ben like you did last year Tristan?
He seems to be ready for the TdF, so hopefully he'll win a stage/be on the podium this year.
Especially when many rec cyclists ignore that losing their own weight would be much more effective in lightening the load than marginal gains from lighter bikes. :)
Thank you 🙏🏼 Yeah once the stress and pressure of the Tour is over I’ll try get Ben on for a couple of chats.
True however nutrition and training regimes are for pros and amateur competitors. Most people cycle for general fitness and/or a hobby.
I personally think it’s more akin to bhp with cars. A quantifiable statistic for bragging rights.
i 100% agree with food and fuel part! as a newbie here i found that majority of beginners lack knowledge on how to fuel properly on the bike and they can get demotivated as riding becomes more painful then joyfull. i see amazing progress once i figure it out with the help with profesionals and specially with ur videos as well!!
Excellent, I needed this, and the how to change a tube is perfect.
Wonderful video. All insightful and valuable points. Thank you!
Thank you
Good advice + nicely done
Anyone who wants to ride in a group and gets impatient for having to wait for anything under five minutes, however, isn't worth riding with
Thanks for the video! I really appreciate when a video has valuable information/advice/tips in it. Please shot those more and educate cyclists to become better! ❤
Thanks Tristan.
As per Tristan - a great video and plenty of things we can all take away and use .. Matt
TOP VIDEO DUDE!! Great job
Thanks man 🙏🏼🙏🏼🙏🏼
Thank you for your advice! This is by far best tips.
Glad it was helpful! Thanks mate 🙏🏼
Thanks for a very, very useful list, the "Big Picture" being a very important one as well as the one about nutrition. Being ~ like 10 Kg's over my 'healthy' weight I was always concerned about carb intake and would often do morning rides fasted. Once I stopped that for a bit I noticed the power increase and that my legs stopped feeling empty after an hour. In hindsight very logical, but it cannot be pointed out enough: food fuels effort.
Now subscribed 🙂
My way of replacing puncured tube is to first release one side of the tire, pump punctured tube a little bit BEFORE removing it to see, where is the puncture, then check my tire properly around the same area, looking for particles of glass and not first look/obvious damages of the tire.
Great tips on changing tubes. I'll state the obvious: you will not have a floor pump on your ride. Great tips are much appreciated. Cheers
Allow 3’ total for a hand pump. But only 1’45 for a co2. 😏
@tristantakevideo Cheers, again, I will use this method.
Great video 🤘
Thanks man! 🙏🏼
Could you make a video on what you think are essential items to have in your cycling wardrobe?
For sure. Anything in particular you’d like to know about? Dressing for winter for example? Or just in general?
what d you think about sugar to fuel your training? I am quite ok with it.
Great content. Just a comment to changing a flat. We all know that if we do not carry a cartridge we are stuck with the dreaded mini pump. It takes me at least 30 sec to get decent tyre pressure. Darn, make that 45 sec. I am not a puncheur 😂
I still carry my Zefal hp frame pump. It makes fairly quick work of pumping up your tire.
great tips mate, fixing a flat - have you seen the guy who fixes his puncture only to have it fail again? Well, at the tube removal phase - pump it up to identify where the leak is then use that as a reference to find the source on the tyre, many times the source is not visible on the outside but you can feel it on the inside. finally tubeless, yep I don't want to say this but haven't had a flat in years, ... not joking years and that's on the commuter and the race roadie.
Yeah that’s a great tip. I’ve used it a couple of times when I can’t find the source, but generally make sure to run my fingers around the inside of the tyre a few times to double check as well.
Went from being able to do 220watts for 5hours to 255w. Only 1 month apart. My first race I just took some food and hope for the best 😅 and my second I was aiming for +100g/h I'm 90kg. So could possibly go higher to with some training
Amazing tips, thanks Tristan. if i can give my opinion I'm not fan of 360 camera angel. I like normal look, natural and feel like i was there :-)
Thanks man. Yeah I definitely don’t plan to use the 360 camera too much but it’s fun to play with and gives a bit of a different look for a handful of shots. Glad you liked the rest of the video! 🫡
I think the most important thing in cycling is food and nutrition, with only good training but bad food you are not going to grow that much. Also think that it is very hard to make your own trainingplans, I have now been working with a trainer/coach for half a year, I train less but my condition is better than ever.
some good stuff and a cracking video mate
Thanks mate!
I had a whopping 250 grams of carbs (and an ice cream) during my 5.5 hour long ride (LSD) and felt pretty good at the end.And to think I was maybe still not eating enough .... Yeah I have to work on that... probably. (eatmyride says 45 gram.hour.. so spot on?)
Eat my ride is a great app which I started using after seeing harry Sweeney use it
how u set up your camera
Not a criticism, but cycling doesn't have to be "massive." Most cyclists aren't racers and far fewer pros. And while the avg rec cyclist can learn many things to help them improve on the bike and get the most out it and themselves, we shouldn't be trying to make it more than it has to be, which can diminish or obscure the enjoyment in simply riding.
Quality over quantity as too many riders chase doing big kms
Yo!!!
friendly feedback, your movement with your whole upper body especially at this video is quite high. I like your stile but this somehow is distracting me from listening what you actually say. In my opinion it could be an increase in your video quality if you could reduce movement just a little bit (like 5% :D ).
all the best!
Thanks for the feedback man, something for me to work on 🙏🏼
i doubt you’ll be able to do the same under 2min in the middle of nowhere. In video you have a big pump and you didn’t check the tyre😅
but yeah, anyway, it’s a good skill to understand how to change a tube at all
True, under 2 minutes is a big ask. But the quicker you can do it indoors, the quicker you’ll be able to do it outdoors. Nothing worse than a tube change taking 10-15 minutes because someone hasn’t learned the basics.
Rotating pace line: rider is NOT moving backwards, they are moving forward more slowly!
True
Balance? Dang, I thought you meant track-standing.
That too..😌
Wow disc brakes make removing the wheel much easier
Suprised you’re not running tubeless ?!
Rule #49 😳
Knew someone would mention it.
What's the point of switching the tube under two minutes? The crew you rode with is already 1 km away (or more). No chance of catching them up riding solo!
1:30 And you just got scratched the shifters... OMG, what sort of advice are these?
Most (all) groups that you are actually riding with, as opposed to just sitting on the back of some random group, will stop with you if you have a flat. But no one wants to stand around in the cold whilst someone takes 5 minutes just to even get a new tube out of their pocket! Only real exceptions would be early morning pre-work bunch rides when some folks may keep rolling if they need to get the kids to school et etc. But even then, they’ll generally let you know so they don’t look like a dick.
No judgments here, but if your group just rolls away without you, get a new group😜.
Totally agree with you about turning the bike over though. Scratched saddle and hoods…😵💫. And the number of times I’ve seen someone do that forgetting that their computer is higher than their hoods… ouch, nice scratched screen..🤬
😩 Promo-SM