I did my master’s thesis on muscle fiber type, focusing on the best non-invasive method to determine its distribution by comparing it with muscle biopsies. I found biopsies not particularly painful, but the procedure becomes harder and more uncomfortable if the subject is tense. The best method we identified (with the highest correlation) involved measuring lactate concentration after a 30-second all-out test and assessing carnosine content in the muscle using magnetic resonance spectroscopy. Carnosine content is approximately twice as high in fast-twitch muscle fibers compared to slow-twitch fibers. However, these tests are estimations influenced by factors such as training, diet, and technique. Moreover, relying on a single biopsy to determine muscle fiber type is suboptimal, as there are significant variations in muscle fiber composition between different muscles and even within the same muscle. Recent research suggests that performing 3 to 4 biopsies from the same muscle improves accuracy and provides a more reliable estimation of muscle fiber typology.
Wouldn't a post-it note (or something similar) on the wall (at full stretch) and then one at the top of a jump be an easier way to measure how high you can jump?
I discovered I am fast-twitch dominant because my “Stack-up” stats in TrainingPeaks show me to be relatively strong in short efforts and much weaker in long ones. It was a surprise: I had expected the opposite.
I assume the jump test is measured by standing and reaching your fingertips to a point on the wall (and marking), then jumping and recording how high you can reach. Do what you like with your legs other than run up!
Yeah, this is actually a metric in American basketball and they have these testing rigs that basically look like the novelty signpost at Land's End! They have these inch-wide plastic pointers that can only rotate in the vertical axis and the player first stands flat-footed and bats away all the pointers within reach. They then jump and do the same and the difference gives you their 'vert' or vertical leap. Scores of 40in (1m) are not unknown, so I think we can assume there are no 'slow-twitch' players in the NBA!
As a pair of novice weekend cyclists, a friend and I often discuss each others strengths/weaknesses and whilst I can smash him up short segments or short climbs, he can chug away at 1-2mph ave faster than me over a longer distance. We put that down to different fibre types years ago… but never really thought to train accordingly. Thank you for discussing interesting topics.
Train for the type of rides you want to do. Smashing a bunch of 10-20 minute intervals is not going to help you much when it comes to holding steady power for 3 hours. Those steady 3 hour long rides give you a great base but aren't going to help you stay powerful in an anaerobic sprinty group ride or cx race or something. You have a lot of control over what you are good at, however at the highest levels this goes away. There's a reason track sprinters look like Robert Forstemann and GC guys look like Tadej.
RE: Recumbent video: I've seen Hank ride many recumbents during his tenure on this channel. One that comes to mind is within a very aerodynamic recumbent riding on a track.
I just wish that Wahoo would redesign their speed and cadence sensors so that we can replace the batteries easier. I ride a bike I don't have pocket change to use like a prying tool. :(
I usually wait till I get home, where I have much pocket change on my dresser 🤷🏼♂️🤣 But you could use the screw driver on your multi tool to crack the case if need be
@@an6206 entertainment? What was she doing? Being a woman? Are you sexist? Why not just have qualified people? What does bringing a woman have to do with anything? Are you American?
I am not a racer, i only view race highlights, enjoy viewing cyclocross, which you cover a bit more now, albeit brief reviews, and I would never own a bike I can't carry my groceries on. so am not your intended audience. that said, I enjoy your humor, sincerity, and the chemistry between you two. thank you for all of your work. cheers from big sky montana!! (where the only thing we'd ever wax is our skis). !!!!!!!!!!!
Fast twitch, my muscles put out everything at once. I have to put in a ton of miles every week just to do occasional Century rides without my legs giving up.
No doubt that i have fast twitch muscle fiber type ! My peak power is between 1500-1600W (1660W PR) which translate as 20-22W/KG. And of course l’m very bad at climbing ! So yeah, l’m a pure sprinter !
👉👉👉When I was racing in the 1970's, fast twitch/slow twitch training was all the rage. When Ron halderman (RAAM winner) found he had high percentage of slow twitch fiber, changed his training to compete in and win the Race Across America. I myself was very good at two to three day, 200, 300, 500 mile rides. After, a knee injury. I started riding fixed (78 gearing) gear track bike on the road, with riders on road bikes. One year later, I was a Cat 1 track rider. Also state champion in Match Spints & the Kilo.
Lying in bed, my wife was scrolling through Instagram. She turned to me and said "Wow, every time a cyclist shows up in my feed I think 'that is not what my husband looks like at all' but every time a hockey player shows up I think 'wow, it is like they copy-and-pasted my husband's body'". That at least partially serves to explain why I do well in competitive hockey but do not do well in competitive cycling: fast twitch to the bone.
It's not not something going on your bike that allows the car to detect the bike. It's the same tech that allows cars to detect cars, and not all cars that are being detected have this tech.
I knew 40 years ago. Excelled at TT, no sprint. Train for sprint, lose ability to be around for a sprint! As an old guy, probably even more endurance oriented. Still plenty of endurance.
Max height jump measurements aren't gauged by how far your feet are off the ground, it's the net reach difference from a stretched reach up a wall to where you can reach to while jumping, there are measurement stickers on the wall at some gyms.
I certainly was fast-twitch in my youth: I was a track and field sprinter (200m dash and 4x200m relay, with the occasional 400m dash and 4x100m relay) in high school and college. I don't bike race, but I enjoy sprinting on my back every now and then, just to remember what it feels like. I spun my single-speed Trek Classic Cruiser (aluminum) up to an indicated 29mph once.
I always had the impression that I might be on the fast twitch side. So I conducted the jumping test and I hit the ceiling of my room, which is more than 50cm above me haha. So I think I got my answer now. When I started cycling my max Sprint was also at 1700W while my FTP was as 240W I guess that should have been a good indication too.
Stop! Stop repeating that lie that the raw materials are more expensive than a Park Tool chain whip. I made one out of the materials I had in the garage inspired by Dan's video. It works great and didn't cost me more than a couple of euros! A Park Tool chain whip is €33.
I'd read an article in middle school about taking a muscle biopsy to find out where your natural strengths are Never heard about it again, funny to see it come back up, must've been 2007 or so
Regarding the home-made frame: if that’s really true, I‘d call that a clear bodge! For the same reason I would call building your own climbing harness a bodge. That is equipment relevant for personal safety! However good it might look, it has not been done with the same materials and skills that manufacturers would have, nor undergone the same test regimen for strength etc. No way I‘d be riding that frame down an alpine pass with 60-80 kph!
in this episode Si and Lloyd discover W prime without actually stating W prime. I jest, It would be a good video to discuss critical power and W' values though, to accompany the myriad of ftp videos you have
Before kids when I had abundance of time for @home projects, I made a carbon fiber bike frame by cutting foam insulation board and shaping into individual tubes and lug sections gluing it all together and then carefully wrapping with carbon and epoxy. the only issue was the rear drop outs were not quite symmetrical so the rear wheel always was turned slightly to the right! 🤣
@GCNQuestions. Dear Dr Ollie, Do you have any data on hand to show the advantages of a 'wavy' road wheel design as a comparison to a wide front rim / standard road wheel ? I am thinking the 'wavy' rim design will help with cross winds, but surely the design will be more 'draggy' aero resistance wise. Cheers Pal. Ian
Your leg geometry and weight could influence your jumping height significantly as well - if you're someone who debates the capabilities of a bicycle based on fractions of a degree change in some angle or 100 milligrams of weight you can't discount leverage and weight in the jumping test, and for that reason I would only trust it if you're light for your height and have relatively long legs. No need for a painful muscle biopsy though, just do the best you can as often as you can and want to, and if you turn out to be better than most at some particular skill and you enjoy performing that skill then dedicate more of your time and effort to that skill and if it brings you to pro performance, great! If not, be glad to be able to do what you enjoy enough to get really good at it.
I knew a guy in my team in the 90s who grew up in east germany and was in their talent pool. He told me once that his muscle fibres where analysed during his junior years or even earlier. The goal was to figure out what type of rider he is going to be and train him accordingly. Long or short muscle fibres that sort of thing, if i remember correctly.
@@gcn Hey Dan! It was standard procedere to my knowledge. You could ask Jens Voigt. He probably can tell you more or confirm, since he was also riding for TSC Berlin.
You need an extra grade besides hack/bodge for industry standard manufacturing techniques. Like today or those times somebody welded a rack or printed an adapter
I have no idea listening and listening still. Not sure I'm old but when I was much younger running track I had a fast start. Does that tell you anything?
![Eminem - Fuel (feat. JID) [Official Lyric Video]](http://i.ytimg.com/vi/t5H_CewqpKA/mqdefault.jpg)
Are you fast twitch or slow twitch muscle dominant? 💪
Very slow.
Both?!
nap twitch
I have only fast twich I am sprinter
no muscle, just tendons and fat.
I must have a good 50/50 ratio of slow and fast twitch fibers. I am neither a sprinter nor do I perform well on long endurance rides.
@@GeorgeD1 same here. Just slow. 🙄
I did my master’s thesis on muscle fiber type, focusing on the best non-invasive method to determine its distribution by comparing it with muscle biopsies. I found biopsies not particularly painful, but the procedure becomes harder and more uncomfortable if the subject is tense.
The best method we identified (with the highest correlation) involved measuring lactate concentration after a 30-second all-out test and assessing carnosine content in the muscle using magnetic resonance spectroscopy. Carnosine content is approximately twice as high in fast-twitch muscle fibers compared to slow-twitch fibers. However, these tests are estimations influenced by factors such as training, diet, and technique.
Moreover, relying on a single biopsy to determine muscle fiber type is suboptimal, as there are significant variations in muscle fiber composition between different muscles and even within the same muscle. Recent research suggests that performing 3 to 4 biopsies from the same muscle improves accuracy and provides a more reliable estimation of muscle fiber typology.
Very interesting, thank you. Dan
^ science ❤
We need a si and Lloyd epic ride!
We need a video on the homemade carbon frame immediately
I had mostly slow twitch muscles all my life, and now that I’m 68, I’m even losing those muscles.
63.., I don't want to think i'm losing these muscles, they just work differently.
Wouldn't a post-it note (or something similar) on the wall (at full stretch) and then one at the top of a jump be an easier way to measure how high you can jump?
Correct. Power sports test vertical jumping using the height that your hand reaches.
I’m ’no twitch’ I’m useless at both 😂
I discovered I am fast-twitch dominant because my “Stack-up” stats in TrainingPeaks show me to be relatively strong in short efforts and much weaker in long ones. It was a surprise: I had expected the opposite.
In hacks or bodges, I think those "circles" are actually hearts, Mr. Lloyd! :)
Dan really is such a badass.
(You too, Si, don’t you worry.)
I assume the jump test is measured by standing and reaching your fingertips to a point on the wall (and marking), then jumping and recording how high you can reach. Do what you like with your legs other than run up!
Seems more likely that it’s the distance your feet rise off the ground.
yes this is obvious to anybody who has ever seen a jump test rig.
@@SpicyTrifongo who needs a rig? OP told part of the technique but didn’t explain everything. 🤷♂ hence my question. 🤔
Yeah, this is actually a metric in American basketball and they have these testing rigs that basically look like the novelty signpost at Land's End! They have these inch-wide plastic pointers that can only rotate in the vertical axis and the player first stands flat-footed and bats away all the pointers within reach. They then jump and do the same and the difference gives you their 'vert' or vertical leap.
Scores of 40in (1m) are not unknown, so I think we can assume there are no 'slow-twitch' players in the NBA!
@@paddymurphy-oconnor8255 OP explained it perfectly.
Caption - Can't see a difference between the two of them. They're 6 of on and half a dozen of the other.
As a pair of novice weekend cyclists, a friend and I often discuss each others strengths/weaknesses and whilst I can smash him up short segments or short climbs, he can chug away at 1-2mph ave faster than me over a longer distance. We put that down to different fibre types years ago… but never really thought to train accordingly. Thank you for discussing interesting topics.
Train for the type of rides you want to do.
Smashing a bunch of 10-20 minute intervals is not going to help you much when it comes to holding steady power for 3 hours. Those steady 3 hour long rides give you a great base but aren't going to help you stay powerful in an anaerobic sprinty group ride or cx race or something.
You have a lot of control over what you are good at, however at the highest levels this goes away. There's a reason track sprinters look like Robert Forstemann and GC guys look like Tadej.
I was a marathon runner before cycling and now I mainly do 10 mile TT and some longer endurance types events. Anything over threshold and I'm finished
Guys how come you are using a Box for a table??? As soon as Dan banged on it I thought his hands were going to go through it
Caption for the two sixes: We just need another six to go like the devil.
RE: Recumbent video: I've seen Hank ride many recumbents during his tenure on this channel. One that comes to mind is within a very aerodynamic recumbent riding on a track.
Engineers versus Accountants - Boeing is a prime example how accountants can ruin a perfectly good company.
My muscles don’t twitch at all. They’re permanently dormant 😊
Thanks Dan , Si , and crew . What were you going to say at the opening ? Come on ! And I am fast synapse dominant , with a side of fries
The future of gravel bikes?
We've seen flat bars, wider tires, suspension - $hit it's turned into a mtb...
I had thought short legged people would naturally have fast twitch muscle, and people with long legs are likely to have slow twitch muscle.
As did I, till I saw Olympic high jumpers.
#hack/bodge: When judging the submissions, your first thought should be, "Can I do better than that?"
I just wish that Wahoo would redesign their speed and cadence sensors so that we can replace the batteries easier. I ride a bike I don't have pocket change to use like a prying tool. :(
I usually wait till I get home, where I have much pocket change on my dresser 🤷🏼♂️🤣
But you could use the screw driver on your multi tool to crack the case if need be
Just buy Garmin sensors 😊
when is GCN getting (at least) one woman host ? I miss Manon a lot.
When there’s an opening? Why a woman specifically?
@@Srgt.Giggles you might be a great cyclist but you know nothing about entertainment business if you have to ask that question
@gcn bring back Manon
@@an6206 entertainment? What was she doing? Being a woman? Are you sexist? Why not just have qualified people? What does bringing a woman have to do with anything? Are you American?
That’s sexist man. You want a woman to sexualize her? That’s inappropriate.
#Caption contest: Two lads who got their kicks on route 66.
I love the new GCN “Careers of Regret” segment which I can fully relate to.
I am not a racer, i only view race highlights, enjoy viewing cyclocross, which you cover a bit more now, albeit brief reviews, and I would never own a bike I can't carry my groceries on. so am not your intended audience. that said, I enjoy your humor, sincerity, and the chemistry between you two. thank you for all of your work. cheers from big sky montana!! (where the only thing we'd ever wax is our skis). !!!!!!!!!!!
Caption Competition:
Careful, mate - 1 more 6 and we may summon Tadej. Just keep smiling.
I will never be able to keep up with Si on a ride, but at least I can take solace in knowing my vertical is 4x higher.
Those of us who play(ed) basketball are very aware of how fast-twitch muscle fibers disappear with age...
Making your own carbon fiber bike, and to make it that good, clear winner!
Fast twitch, my muscles put out everything at once. I have to put in a ton of miles every week just to do occasional Century rides without my legs giving up.
You measure jumps at a wall, measure where you hand is raised and standing, then jump and place a stickynote or record it :D
Muscle biopsy isn't painfull at all, only the anesthesia is "funny". Maybe the only downside it leaves a very small unimpressive scar
No doubt that i have fast twitch muscle fiber type !
My peak power is between 1500-1600W (1660W PR) which translate as 20-22W/KG.
And of course l’m very bad at climbing !
So yeah, l’m a pure sprinter !
👉👉👉When I was racing in the 1970's, fast twitch/slow twitch training was all the rage. When Ron halderman (RAAM winner) found he had high percentage of slow twitch fiber, changed his training to compete in and win the Race Across America. I myself was very good at two to three day, 200, 300, 500 mile rides. After, a knee injury. I started riding fixed (78 gearing) gear track bike on the road, with riders on road bikes. One year later, I was a Cat 1 track rider. Also state champion in Match Spints & the Kilo.
Judging from my training data I am non twitch muscle dominant. 😔
Most bikes imported into UK and Ireland are made in Taiwan.
Lying in bed, my wife was scrolling through Instagram. She turned to me and said "Wow, every time a cyclist shows up in my feed I think 'that is not what my husband looks like at all' but every time a hockey player shows up I think 'wow, it is like they copy-and-pasted my husband's body'".
That at least partially serves to explain why I do well in competitive hockey but do not do well in competitive cycling: fast twitch to the bone.
#captioncompetition Pro cyclists celebrate that now that Dan has stopped drinking, there will be six more pints for them!
It's not not something going on your bike that allows the car to detect the bike. It's the same tech that allows cars to detect cars, and not all cars that are being detected have this tech.
I knew 40 years ago. Excelled at TT, no sprint. Train for sprint, lose ability to be around for a sprint! As an old guy, probably even more endurance oriented. Still plenty of endurance.
Hate to break it to you guys, pro bike teams are hiring youtubers. Visma lease a bike hired lantern rouge as a strategy guy.
You can jump higher off the couch than will at the peak of your cycling fitness.
Caption: We not only got our kicks on Route 66, we got these flowers too.
Max height jump measurements aren't gauged by how far your feet are off the ground, it's the net reach difference from a stretched reach up a wall to where you can reach to while jumping, there are measurement stickers on the wall at some gyms.
I certainly was fast-twitch in my youth: I was a track and field sprinter (200m dash and 4x200m relay, with the occasional 400m dash and 4x100m relay) in high school and college. I don't bike race, but I enjoy sprinting on my back every now and then, just to remember what it feels like. I spun my single-speed Trek Classic Cruiser (aluminum) up to an indicated 29mph once.
I always had the impression that I might be on the fast twitch side. So I conducted the jumping test and I hit the ceiling of my room, which is more than 50cm above me haha. So I think I got my answer now. When I started cycling my max Sprint was also at 1700W while my FTP was as 240W I guess that should have been a good indication too.
Dan’s caption wins the internet.
Stop! Stop repeating that lie that the raw materials are more expensive than a Park Tool chain whip. I made one out of the materials I had in the garage inspired by Dan's video. It works great and didn't cost me more than a couple of euros! A Park Tool chain whip is €33.
At 73 my muscle fibres have transformed to no twitch.
I’m brilliant at everything! Climbing, time-trial, sprinting, long endurance. 🤷♂
I'd read an article in middle school about taking a muscle biopsy to find out where your natural strengths are
Never heard about it again, funny to see it come back up, must've been 2007 or so
Regarding the home-made frame: if that’s really true, I‘d call that a clear bodge! For the same reason I would call building your own climbing harness a bodge. That is equipment relevant for personal safety! However good it might look, it has not been done with the same materials and skills that manufacturers would have, nor undergone the same test regimen for strength etc. No way I‘d be riding that frame down an alpine pass with 60-80 kph!
in this episode Si and Lloyd discover W prime without actually stating W prime. I jest, It would be a good video to discuss critical power and W' values though, to accompany the myriad of ftp videos you have
#Caption: "If you move the 6 upside down, you might have a pair of 9's, just don't move the other 6, or else!"
Yikes - I suppose somebody has started to make a totally home made team bus....
I just Googled and found that your heart is fast twitch muscle.
Before kids when I had abundance of time for @home projects, I made a carbon fiber bike frame by cutting foam insulation board and shaping into individual tubes and lug sections gluing it all together and then carefully wrapping with carbon and epoxy. the only issue was the rear drop outs were not quite symmetrical so the rear wheel always was turned slightly to the right! 🤣
Finally Lloydy, a funny caption!
Great show once again guys. But, just on a technical theme, Paddy rode from Wales to Scotland, not Scotland to Wales.
10 Million Pounds!!! That's an extremely HEAVY load!!
#captioncompetition "Someone forgot to tell the florist it was only the Six Days of Ghent"
Video on the homemade Carbon bike please
#captioncompetition "well, we nearly look as ridiculous as the top hats last week"
@GCNQuestions. Dear Dr Ollie, Do you have any data on hand to show the advantages of a 'wavy' road wheel design as a comparison to a wide front rim / standard road wheel ? I am thinking the 'wavy' rim design will help with cross winds, but surely the design will be more 'draggy' aero resistance wise. Cheers Pal. Ian
Dan's next challenge: 400K brevet.
Erg rowing makes a great cross-train to combine with cycling - held to reduce T. rex arms 😀
#CAPTIONCONTEST "Fabio: If there were one more of us we would have a devil of a time!"
On the Pan-American bike journey; how exactly does he past the Darian Gap?
16:10 Car companies making things safer for public good and not for maximising share holders value, thanks
Do all the smokers and vapers annoyingly smoke/vape in the bikecycle shed?
New hank challenge to learn to ride one of those reverse bikes, ie where steering left goes right and vice versa
Caption contest: if tying for 6th place is this nice imagine 1st place!
I jumped about 34” so I confirmed what I already knew lol
I know what you mean, Si. I know what you mean.
I call Bogus! We knew all about fast & slow twitch muscle fiber in the 70's
Have you covered the Cape Town Cycle Tour in South Africa 🇿🇦 ?
Morning lads!
hello!
Thanks!
i ran cross country and could never dunk despite my height. slow twitch obviously.
Caption: Man the 3rd guy didn't show Halloween is ruined..... Unless 😉
A PROUD 2-3 INCHES HAHA
#Captioncompetition "This was a blooming great idea"
You can row on Zwift, if it is a Concept 2. Then you set it up as a bike. When you row, the rider moves on 😂🤣
#Caption Computation: I'll be not only Dreaming of you but these six's!!
I think Warren is in my club, nice hack Warren. 6.3% is a light beer in Canada, Si.
Yes
Your leg geometry and weight could influence your jumping height significantly as well - if you're someone who debates the capabilities of a bicycle based on fractions of a degree change in some angle or 100 milligrams of weight you can't discount leverage and weight in the jumping test, and for that reason I would only trust it if you're light for your height and have relatively long legs. No need for a painful muscle biopsy though, just do the best you can as often as you can and want to, and if you turn out to be better than most at some particular skill and you enjoy performing that skill then dedicate more of your time and effort to that skill and if it brings you to pro performance, great! If not, be glad to be able to do what you enjoy enough to get really good at it.
I knew a guy in my team in the 90s who grew up in east germany and was in their talent pool. He told me once that his muscle fibres where analysed during his junior years or even earlier. The goal was to figure out what type of rider he is going to be and train him accordingly. Long or short muscle fibres that sort of thing, if i remember correctly.
Crikey, that was ahead of the game! Dan
Never underestimate DDR science. They had to work with that little turnip and potatoes there was.
@@gcn Hey Dan! It was standard procedere to my knowledge. You could ask Jens Voigt. He probably can tell you more or confirm, since he was also riding for TSC Berlin.
Dan wins Comment of the Week
You need an extra grade besides hack/bodge for industry standard manufacturing techniques. Like today or those times somebody welded a rack or printed an adapter
My everything is slow
Caption comp: "Where the Devil's the other chap?" - as in 666 ;-)
#captioncompetition This might be embarrassing but it’s better than the weird hats.
Bodge... No gold chain..
I think you are being "put on" about the frame. It's a bodge until it's proven that the fellow is not just putting you on
I have no idea listening and listening still. Not sure I'm old but when I was much younger running track I had a fast start. Does that tell you anything?