I’ve got some events in mind but no goals as such. First up is Strathpuffer this weekend. Étape Caledonia on closed roads in May. And hopefully gravel riding across Sicily over a week in October. I’ve started strength training this winter thanks to Dan’s excellent set of videos. Also taken up running. Can’t thank you enough for the inspiration Dan. I lead an irregular life and can’t always be by a bike. But I can usually take some running shoes with me and do resistance training. I’m not going to start weighing and analysing my food though. I eat healthily already and I want to focus my limited mental energy elsewhere. Keep up the good work folks
Best bit of modern cycling advice? It’s got to be consistency-but let me explain. For years, I was trapped in an all-or-nothing mindset: train 100% or stop altogether. My weight yo-yo’d, my mental state suffered, and cycling felt like pressure instead of joy. The turning point? I committed to riding to work daily-rain or shine. It wasn’t about watts or FTP; it was about showing up. That consistency changed everything. From there, I joined group rides, planned big challenges, and connected with a community that kept me inspired. Over time, I learned to listen to my body, ditch the guilt over missed sessions, and focus on long-term goals. Consistency is not a modern cycling advice, but an everlasting truth-so simple that we often forget to remember it. Cycling became part of who I am-not just something I do. Today, it’s not just about chasing numbers; it’s about being the best version of myself, holistically. Stick with it, and the results will come, guaranteed!
I Couldn’t agree more. Cycling to work has genuinely been life changing for me. It’s improved my physical and mental health so much but also I feel so much sharper mentally than I did before. I’m less forgetful, I’m far more on the ball and some of the sentences I put together now are so eloquent. It’s like my Brian has full access to a whole new vocabulary that was obviously inside my brain but not always as easy to reach previously.
Yeah, when I gave up my car 15 years ago it made me a lot stronger rider. Peak sprint output the good roadies are still faster than me, but riding all day in Zone 2 can't be beat at that.
Yeeessss, I was so miserable missing cycling and was only able to ride on the weekends and when I’m on my way to my bike shop stint, I rode a 50k one weekend and got ill after that and never got the motivation back to ride on the weekends and fell down the rabbit hole of not being active. That was 2021, then never really did much on 2022, but had the opportunity to move closer to my work and started riding my bike on a daily commute, I’ve never looked back. All I need is the motivation to go ride farther on the weekends. 😅
Never underestimate the power of the internet, Dan. There is a small channel called Lawrie's Mechanical Marvels, whose 100k subscribers had managed to raise £10,000 in just a few hours to save a Ruston & Hornsby 165 diesel industrial locomotive from scrap after the railway it was stored at was losing a significant amount of land. If you really didn't want to do the Rapha Manchester to London ride, you should have made your target much higher.
The syringe pump is a clear fake. 1) the syringe is not going to be air tight where the soldering iron haas been used. 2) even if it was airtight, you won't be able to push against the plunger with enough force. 3) The shot of the tyre inflating and the shot of the "pump" in use are different shots. A syringe pump will not move the same amount of air as a track pump as has clearly been used to inflate it. These 5 minute craft style videos are a money making sham as they take high volume of short form content including fake tricks, auto-generated voices and FX, or sometimes even plagiarised material from other creators, then use the virality and controversy to generate view streams and therefore ad revenue.
Best advice that got my over the 3 hour hump: "Eat carbs until you get sick, next ride, reduce by 10%, repeat until not sick." It also took a little time to figure which carbs; but my #1 improvement came from food advice. Thanks to a random Israeli bloke I rode with in Japan. Cheers to you Nev!
He mentioned a slice of Christmas cake was 1k calories... This cannot be correct. Looking online at a typical Xmas cake from tesco, 100g is 230calories. He'd have to eat the whole cake to get 1k calories
I enjoy using Strava to record my riding. I like to see what my friends are doing and keep my training up to par with them. The Strava community is great to be part of.
Best advice= use a device to track your HRV/heartrate and keep your VO2Max as high as you can. Target those muscle groups you are interested in optimizing with resistance training and be consistent. Learn when to back off and when to push yourself. Experimentation is the road to learning.
as a senior i do 40 minutes of cardio with zone 2 and intensew training along with 30 minutes of strength training every other day so my body has a chance to recover.
Dan, I'm a little concerned that this massive ride might put you off cycling permanently, you have recently said you're not enjoying it like you used to and this likely won't make matters any better.
Started logging calories a few years back, though I do skip months here and there. I was trying to lose weight and needed to stay under 2000 a day to drop one pound a week. I now continue logging to find what I need to maintain my present weight with my activities as a 65 year old male. My magic number is around 2500 a day. Though sometimes I will eat that piece of cake (seems like about once a week) but naturally have a decreased appetite the next day. I never go to bed hungry, but I also stopped overeating, this seemed to be the key. I try my best to eat quality calories and cook a lot for myself and wife. I don't deprive my self of good fat and drink good old fashion cow milk. At this point, I haven't had any negative effects show up in my bloodwork on yearly physicals. I believe sugar to be the enemy in present day diets and should be controlled.... Strength training is the glue that holds the body together and allows us to have fun in all the other activities in our lives.
22:48 I should think the seat tube would be OK with that sort of tension so long as it was evenly applied - not sure about that strap concentrating all the weight on the chainstays though! I wonder if hanging it off the BB shell might be better? I'd actually be more worried about the tapping on the (presumably carbon?) top tube to get it moving - you don't want to get that wrong!
LOL ... love that my cable-tie/piece-of-fire-wood bodge made it on GCN! 🤣 I did another 30 miler after that AND it survived the 1150km drive back home through the world's most godawful weather!
On calorie counting: when I went through my weight loss, it was spurred by looking up the amount of calories in a lollipop was about the same as a plain cup of yogurt. It kicked me into gear and I lost 45 pounds over the next few months by focusing on my diet.
currently -16C in Ottawa Canada -27 when you factor in the wind. Sad thing is this is chilly but not terrible for January. I’ve worked construction in -43 for two days, but i haven’t done anything that silly in decades.
Make sure you get down past ninety digress on those squats. Bump your but to your heels mate. Covering the area's in your leg stroke not used in the pedal stroke. This is the most important part of the squat for a cyclist. If you can't your using to much weight. Keepemcoming
Funny thing here is how resistance training and running has became a thing in the last several years or so, for my my self I started doing so since the mid 70's to mid 80's saddle time I'd log north of 300 mile per week, commuting roughly 40 miles per day when working for a former bicycle supplier in SILICON Valley, hammer to work did a good days work then play cat and mouse with cars on my way home grab some grub while making ready for a trip to the gym at San Jose State for a weight training session with some of the guys from THE SJSU football team, 1,5 to 2 hour gym session was the norm then to the music field for a 2 mile run then some hoop time on the basketball court, 3 to 5 times per week, then came the weekend monster ride, these were the days of pushing a 7 speed friction shifting rim braked lugged steel rigs and for sure there no such thing as clipless pedals. Current day I'm 65 and now living in the Netherlands where the cycling is good, I'm not getting so much saddle time over here but I'm still going to the gym 5 to 6 times per week doing total body work-outs, 2 times per week will be double session days so in total I'm really in the gym 7 to 8 times per week. Some would say I'm crazy, so the best I can say, different strokes for different folks. Just my 2 cents.
Listen to your body. I train 5 x per week and if I feel somewhat tired I skip a training. Listening carefully, I do not need a whoop to tell me what/when to do.
Seems I have all pieces in place. My advice would be focusing on health. Consistency is key and being derailed by sickness sucks. In the winter and spring, I only use bottles with protective caps to not ingest all the crap that cones flying up from the road.
That bit about Norwegian riding looking like proper winter 😂 They got hit with up to 1 m of snowfall this week and this clip shows asphalt. In Scandinavia and Finland seeing asphalt is getting back to autumn. Ice, snow and verglas is the winter norm. With that being said this is the warmest winter in my life time in southern Finland.
I take issue with the thumbnail. By all means, head to the gym and pick up the weights, but I make it my business to warn everyone off the knee extension machine. Maybe I'm the odd one out, but I've found them to cause me knee issues, no matter how light I go. I prefer free weights to machines in general, but I find this machine particularly heinous. I don't have the same issues with banded knee extensions. Enjoy your workout.
What works for me doesn’t necessarily will work for you. But what doesn’t work for you might be fine for someone else. I have been doing leg extensions, on a machine/leg extension bench for as long as a do strength training and it works fine. I do them early in my leg workout. Like leg curls. And as long as I don’t go overboard with using excessive weight my knees feel fine. Leg extensions and curls are one of the best isolations exercises for your quads and hamstrings and can be used to warm up and pre exhaust them before going into heavier compound movements like deadlifts and squats. I do think the type of machine or bench I use is important, for example in terms of adjusting to your specific needs/body. Also the pivot point should line up exactly with you knee joint to avoid excessive force in the wrong direction which may cause knee issues. Machines will be different and not every machine can be adjusted so it fits you. I just don’t think there is anything inherently wrong with the exercise itself. It just might not be the most optimal or appropriate one for you.
@@mseekles1972 I already said that I may be the odd one out. I'm not insisting that no one use them, but I've had experience that I don't think anyone would want to repeat, so I warn people about it. You don't have to look far to see people getting injured from preacher curls, so it seems reasonable that putting the knee in a similar position (putting aside extension vs flexion) might be counter-productive for more than just me. Everyone is of course free to take it for what it's worth. Some people think ATG squats are a bad idea, but I like them.
Two things about the new set: 1. I'd like to see that photo of Si back on the wall in the background and 2. The set seems awfully dark. Otherwise, great show as usual.
One of my goals this year is to continue cycling irrespective of any pain...and build a bike... already have most components...waiting for a Chinese frame..alloy.🎉 take more coffee rides.
There's a great video by a RUclips channel called something like "GCN" and this Ollie person explains why calorie counting doesn't work... Worth checking out GCN
Stay active and adaptable. If you can't ride then do some yoga or walk. There may be a time when you won't be able to ride (old age/injury) and you'll be happy that you can't comfortably participate in other activities.
#captioncompetition - Wout hums to himself "mud on your face, you big disgrace, kicking everyone's else's can all over the place. I will, I will, wout you!"
The syringe has no check valve. Even if you made it perfectly sealed it would inject a small amount of air into the tire and then suck the same air right back out when you draw the plunger.
the app the showed in the b-roll looked like MyFitnessPal. It's the one I use and I've really enjoyed it. I don't pay for it and find it super useful. I can even cook whatever I want and then paste all the ingredient into the app and it'll do the math with the calories and macros and then let me know what is in each portion. It's made meal prep a breeze (besides taking the time to weigh everything)
Best training change for me is to never sit down on the bike. Knackering at first but replaces jogging and weight training. Made such a massive difference to my riding but everyone thinks - it's going to ruin your knees even though it's far less jarring than jogging. I wish someone with influence would try it. Dan...?
Super inefficient. It's an old Italian training idea, but if you watch the pros, nobody does it in racing, and they're definitely pushing far more watts than anyone was back in the day
Wout - “It kills for pleasure, it hunts for sport. But this time, it's picked the wrong man to hunt” Referring to racing against mvdp A quote from the movie, the predator Where Arnold covered himself in mud to hunt the monster
@gcn 50:30:20 = carbs:proteins:fats and BEFORE you start with calories and types of nutrients, measure your basal metabolic consumption. Basically, this is the simplest way to actually know what, how, etc with kcal and weight. Last year, went to educate myself (half a year classes, twice a week), lost 20kg, never hungry. Actually, I had to eat more. This year, 10-15kg more.
I didn't do any of that and dropped 45 kg. Back to high school weight and kept it off for 3 years now. Just weigh yourself and don't overeat. It's pretty simple
@@Shadowboost Good for you. I am glad it worked out. I tried the same way you did, to no avail. That's why I enrolled into classes (offered by state health organisations). This helped me.
Regarding running as robustness training bones against injury another British channel runningchannel showed x ray images of the shin bone of a runner vs an athlete of a sport with direction changes. Runners has a way wider front of the shin bone with miniscule everything else and athletes that change direction like soccer and basket ball had more round and totally on average thicker more resilient bone. Your body adapts to the kind of training you do and if you want to survive big hits you must cross train with 3d movements that jolt you enough to force growing adaptations to the bones. Meaning cycling and swimming are not weight bearing exercises forms and you need to add cross training with weights and jumps etc. to 3 dimensions to become a strong resilient athlete. A case in point: Last year I went OTB and landed downhill in super man flying position without broken bones downhill. Thanks to the lady who took a sudden running turn across a cycling lane in front of me and then ran across 4 of the most used car lanes in a national capital. Some are not built to survive without the grace of others.
I had an idea, Shimano should make the side buttons on the brake goods operate a bell, the bell would be powered by a Di2 battery. It gives you a bell, a place to hold a spare battery and a safety feature.
My New Year's resolution. Was to not make a New Year's resolution. Then realised I messed up. As the first thing I did was. Break my New Year's resolution
Government and council incentives to encourage cycling/exercise/healthy habits never have measurable benefit. New infrastructure possibly makes it safer but again has minimal impact on volume of cycling.
Conner, could you explain your accent? To me, it sounds very British. Are your parents from England? I know Ireland has several different accents but I wasn't able to find anything online that describes your accent. I've never been to Ireland but it's on my list. Cheers!
In a strange way, Coach Greg is the reason I'm a cyclist, because I used to be very overweight, and I followed his no BS and no excuses' attitude on weight loss and exercise/training. Cycling was the one exercise I remembered not hating as a kid, so I fixed up a cheap 90's MTB and rode local trails. Then I found GCN and this up-and-coming gravel thing. So I have him to thank for my massively reduced waistline, and you guys to thank for my massively reduced bank balance and a garage full of overpriced carbon🤣 Greg is quite a keen cyclist himself, although I didn't know that until later (He's Canadian BTW)
I had no idea he was into cycling and was surprised to see his comment mentioned. I already knew of him from RUclips and think it's cool that he watches GCN and left a comment
What are your 2025 goals as a cyclist? 🚴 Has this conversation changed your mind about anything you'll be taking up this year? Let us know down below!
Bikepack from London to Brussels. Find time for local overnight bikepacking trips and explore my local county more. Cycle 5,000 miles.
@@londonbornuk that sounds great!
Best advice I've received, proper bike fit. I ride longer, it's more comfortable, and my power and effort is more efficient.
I’ve got some events in mind but no goals as such. First up is Strathpuffer this weekend. Étape Caledonia on closed roads in May. And hopefully gravel riding across Sicily over a week in October.
I’ve started strength training this winter thanks to Dan’s excellent set of videos. Also taken up running. Can’t thank you enough for the inspiration Dan.
I lead an irregular life and can’t always be by a bike. But I can usually take some running shoes with me and do resistance training.
I’m not going to start weighing and analysing my food though. I eat healthily already and I want to focus my limited mental energy elsewhere.
Keep up the good work folks
Double it and give it to the next person!
Best bit of modern cycling advice? It’s got to be consistency-but let me explain. For years, I was trapped in an all-or-nothing mindset: train 100% or stop altogether. My weight yo-yo’d, my mental state suffered, and cycling felt like pressure instead of joy. The turning point? I committed to riding to work daily-rain or shine. It wasn’t about watts or FTP; it was about showing up. That consistency changed everything. From there, I joined group rides, planned big challenges, and connected with a community that kept me inspired. Over time, I learned to listen to my body, ditch the guilt over missed sessions, and focus on long-term goals. Consistency is not a modern cycling advice, but an everlasting truth-so simple that we often forget to remember it. Cycling became part of who I am-not just something I do. Today, it’s not just about chasing numbers; it’s about being the best version of myself, holistically. Stick with it, and the results will come, guaranteed!
I Couldn’t agree more. Cycling to work has genuinely been life changing for me. It’s improved my physical and mental health so much but also I feel so much sharper mentally than I did before. I’m less forgetful, I’m far more on the ball and some of the sentences I put together now are so eloquent. It’s like my Brian has full access to a whole new vocabulary that was obviously inside my brain but not always as easy to reach previously.
This is it! Cycling for longevity, cycling in a way that means that you can keep on cycling
This is the best advice for most things
Yeah, when I gave up my car 15 years ago it made me a lot stronger rider. Peak sprint output the good roadies are still faster than me, but riding all day in Zone 2 can't be beat at that.
Yeeessss, I was so miserable missing cycling and was only able to ride on the weekends and when I’m on my way to my bike shop stint, I rode a 50k one weekend and got ill after that and never got the motivation back to ride on the weekends and fell down the rabbit hole of not being active. That was 2021, then never really did much on 2022, but had the opportunity to move closer to my work and started riding my bike on a daily commute, I’ve never looked back. All I need is the motivation to go ride farther on the weekends. 😅
Never underestimate the power of the internet, Dan. There is a small channel called Lawrie's Mechanical Marvels, whose 100k subscribers had managed to raise £10,000 in just a few hours to save a Ruston & Hornsby 165 diesel industrial locomotive from scrap after the railway it was stored at was losing a significant amount of land. If you really didn't want to do the Rapha Manchester to London ride, you should have made your target much higher.
The best advice I ever received is the GCN channel, which I found in 2023!
aww thanks Andrew 🤗
Cpation Competion : Never drafting Tom Dumoulin again
I sure hope this one wins! If you fix your hashtag to #captioncompetition
Ha!
this is brilliant... 100% winner! chapeau
If you're going to be a cyclist in 2025, you _NEED_ to... ride a bike. That's it.
The syringe pump is a clear fake. 1) the syringe is not going to be air tight where the soldering iron haas been used. 2) even if it was airtight, you won't be able to push against the plunger with enough force. 3) The shot of the tyre inflating and the shot of the "pump" in use are different shots. A syringe pump will not move the same amount of air as a track pump as has clearly been used to inflate it. These 5 minute craft style videos are a money making sham as they take high volume of short form content including fake tricks, auto-generated voices and FX, or sometimes even plagiarised material from other creators, then use the virality and controversy to generate view streams and therefore ad revenue.
Best advice that got my over the 3 hour hump: "Eat carbs until you get sick, next ride, reduce by 10%, repeat until not sick."
It also took a little time to figure which carbs; but my #1 improvement came from food advice. Thanks to a random Israeli bloke I rode with in Japan. Cheers to you Nev!
He mentioned a slice of Christmas cake was 1k calories... This cannot be correct. Looking online at a typical Xmas cake from tesco, 100g is 230calories. He'd have to eat the whole cake to get 1k calories
Hey nice to see Greg get some love on the show haha. He is a cyclist too and I think he said he would love to be on your show.
yeah, maybe one day it would be amazing to get him on!
I enjoy using Strava to record my riding. I like to see what my friends are doing and keep my training up to par with them. The Strava community is great to be part of.
If it's not on Strava...
Best advice= use a device to track your HRV/heartrate and keep your VO2Max as high as you can. Target those muscle groups you are interested in optimizing with resistance training and be consistent. Learn when to back off and when to push yourself. Experimentation is the road to learning.
"Cycling...it's nonweightbearing" - if you're like me, all activities are weightbearing!
as a senior i do 40 minutes of cardio with zone 2 and intensew training along with 30 minutes of strength training every other day so my body has a chance to recover.
Dan, I'm a little concerned that this massive ride might put you off cycling permanently, you have recently said you're not enjoying it like you used to and this likely won't make matters any better.
Started logging calories a few years back, though I do skip months here and there. I was trying to lose weight and needed to stay under 2000 a day to drop one pound a week. I now continue logging to find what I need to maintain my present weight with my activities as a 65 year old male. My magic number is around 2500 a day. Though sometimes I will eat that piece of cake (seems like about once a week) but naturally have a decreased appetite the next day. I never go to bed hungry, but I also stopped overeating, this seemed to be the key. I try my best to eat quality calories and cook a lot for myself and wife. I don't deprive my self of good fat and drink good old fashion cow milk. At this point, I haven't had any negative effects show up in my bloodwork on yearly physicals. I believe sugar to be the enemy in present day diets and should be controlled.... Strength training is the glue that holds the body together and allows us to have fun in all the other activities in our lives.
Captioncompetition: to the tune of Queen’s We Will Rock You.
Mud on my face is no disgrace puttin’ MVP
right back in his place….
It should be “into his place” darn it.
Keep your heads up and backs upright. Improve that running form, boys!
22:48 I should think the seat tube would be OK with that sort of tension so long as it was evenly applied - not sure about that strap concentrating all the weight on the chainstays though! I wonder if hanging it off the BB shell might be better?
I'd actually be more worried about the tapping on the (presumably carbon?) top tube to get it moving - you don't want to get that wrong!
LOL ... love that my cable-tie/piece-of-fire-wood bodge made it on GCN! 🤣 I did another 30 miler after that AND it survived the 1150km drive back home through the world's most godawful weather!
I tied the cable tie. I want credit haaa!
@@lorna5662 🤣 Thanks Lorna! Saved me with my sprained thumb!
Sounds like Lorna deserves the credit! Dan
Disagree with the boys, any on-the-trail repairs that succeed are hacks.
@@gcn I couldn't tighten the zip ties thanks to spraining my thumb snowboarding ... but it was my idea 🤣
I feel like the new studio is so dark. More lights!
On calorie counting: when I went through my weight loss, it was spurred by looking up the amount of calories in a lollipop was about the same as a plain cup of yogurt. It kicked me into gear and I lost 45 pounds over the next few months by focusing on my diet.
I didn't calorie count at all. I just stood on the scale and managed portions. Went from 245 pounds to 145 and now in my third year keeping it of
currently -16C in Ottawa Canada -27 when you factor in the wind. Sad thing is this is chilly but not terrible for January. I’ve worked construction in -43 for two days, but i haven’t done anything that silly in decades.
Caption competition. "Wout we do for Aert"
Make sure you get down past ninety digress on those squats. Bump your but to your heels mate. Covering the area's in your leg stroke not used in the pedal stroke.
This is the most important part of the squat for a cyclist.
If you can't your using to much weight.
Keepemcoming
Funny thing here is how resistance training and running has became a thing in the last several years or so, for my my self I started doing so since the mid 70's to mid 80's saddle time I'd log north of 300 mile per week, commuting roughly 40 miles per day when working for a former bicycle supplier in SILICON Valley, hammer to work did a good days work then play cat and mouse with cars on my way home grab some grub while making ready for a trip to the gym at San Jose State for a weight training session with some of the guys from THE SJSU football team, 1,5 to 2 hour gym session was the norm then to the music field for a 2 mile run then some hoop time on the basketball court, 3 to 5 times per week, then came the weekend monster ride, these were the days of pushing a 7 speed friction shifting rim braked lugged steel rigs and for sure there no such thing as clipless pedals. Current day I'm 65 and now living in the Netherlands where the cycling is good, I'm not getting so much saddle time over here but I'm still going to the gym 5 to 6 times per week doing total body work-outs, 2 times per week will be double session days so in total I'm really in the gym 7 to 8 times per week. Some would say I'm crazy, so the best I can say, different strokes for different folks. Just my 2 cents.
Listen to your body. I train 5 x per week and if I feel somewhat tired I skip a training. Listening carefully, I do not need a whoop to tell me what/when to do.
Seems I have all pieces in place. My advice would be focusing on health. Consistency is key and being derailed by sickness sucks. In the winter and spring, I only use bottles with protective caps to not ingest all the crap that cones flying up from the road.
Ollie getting a reputation as the fittest athlete in the GCN crew.
Alex: "And I took that personal"
:D
That footage of Si in the gym is just gold. Could watch it all day 😂
Dan has the best hair of all GCN presenters, and that includes Ollie.
Ollie will be fuming
That bit about Norwegian riding looking like proper winter 😂 They got hit with up to 1 m of snowfall this week and this clip shows asphalt. In Scandinavia and Finland seeing asphalt is getting back to autumn. Ice, snow and verglas is the winter norm. With that being said this is the warmest winter in my life time in southern Finland.
I take issue with the thumbnail. By all means, head to the gym and pick up the weights, but I make it my business to warn everyone off the knee extension machine. Maybe I'm the odd one out, but I've found them to cause me knee issues, no matter how light I go. I prefer free weights to machines in general, but I find this machine particularly heinous. I don't have the same issues with banded knee extensions. Enjoy your workout.
What works for me doesn’t necessarily will work for you. But what doesn’t work for you might be fine for someone else. I have been doing leg extensions, on a machine/leg extension bench for as long as a do strength training and it works fine. I do them early in my leg workout. Like leg curls. And as long as I don’t go overboard with using excessive weight my knees feel fine. Leg extensions and curls are one of the best isolations exercises for your quads and hamstrings and can be used to warm up and pre exhaust them before going into heavier compound movements like deadlifts and squats. I do think the type of machine or bench I use is important, for example in terms of adjusting to your specific needs/body. Also the pivot point should line up exactly with you knee joint to avoid excessive force in the wrong direction which may cause knee issues. Machines will be different and not every machine can be adjusted so it fits you. I just don’t think there is anything inherently wrong with the exercise itself. It just might not be the most optimal or appropriate one for you.
Its been changed! Haha.
If that already cracks you up, better stay away from real comedy 🤣
@@mseekles1972 I already said that I may be the odd one out. I'm not insisting that no one use them, but I've had experience that I don't think anyone would want to repeat, so I warn people about it. You don't have to look far to see people getting injured from preacher curls, so it seems reasonable that putting the knee in a similar position (putting aside extension vs flexion) might be counter-productive for more than just me. Everyone is of course free to take it for what it's worth. Some people think ATG squats are a bad idea, but I like them.
£450k goes nowhere on cycle infrastructure, that’s probably about 250 metres of segregated bike lane if you’re lucky.
it is amazing how much these bike lanes cost isn't it?
@@gcn They have to build it to car-carrying standards since drivers will always try to use it, or at least park on it.
Captioncompetition: It's like a spa day, but in nature and for free
Caption competition: “Yeah, but at least my front fork is completely clean!”
Simons squat about as deep as a conversation with a love island contestant
He cares about his knees.
😂
@@berenicebaker7191 Deep squats do not damage your knees.
Savage
Comment of the week!
Two things about the new set: 1. I'd like to see that photo of Si back on the wall in the background and 2. The set seems awfully dark. Otherwise, great show as usual.
hi, thanks for the feedback, which photo of Si? the coffee granules portrait? thanks!
One of my goals this year is to continue cycling irrespective of any pain...and build a bike... already have most components...waiting for a Chinese frame..alloy.🎉 take more coffee rides.
In order of importance: Nutrition, Strength training, Cardio.
Ride because you love to ride. All the modern tools and apps are great but don't forget the fun. Happy Riding.
Captioncompetition: Looks like he really pushed through the mess and handled his business out there-winning despite the crappy conditions!
Caption Competition - "Wait a second...this isn't a triathlon, and that's not piss!"
I've used Noom for weight loss. It was good. Easy to log food, exercise automatically connects from my apple watch and adjusts my calorie budget.
There's a great video by a RUclips channel called something like "GCN" and this Ollie person explains why calorie counting doesn't work... Worth checking out GCN
New year's resolution is to consistently get to 1150-1200 VAM. It's attainable, but not easy
Frames are designed for forces are in compression, not tension???
Stay active and adaptable. If you can't ride then do some yoga or walk. There may be a time when you won't be able to ride (old age/injury) and you'll be happy that you can't comfortably participate in other activities.
#captioncompetition - Wout hums to himself "mud on your face, you big disgrace, kicking everyone's else's can all over the place. I will, I will, wout you!"
🎤
Hi, are the forks to the Orbea (in the background) the wrong way round? Its really distracting me!
Someone (Ollie) moved the frame and didn't put the forks back in properly (there is no headset)
My caption suggestion following last week's winner: "Man, whoever suggested riding in this muck must have been full of it."
Bike industry mantra is shifting from "Survive until 25" to "Take your licks until 26"....
#captioncompetition yay, you’ve won the race! Hope that mud washes Wout
ah! we see what you did there!
The syringe has no check valve. Even if you made it perfectly sealed it would inject a small amount of air into the tire and then suck the same air right back out when you draw the plunger.
caption comp. thanks for the mud pack, my skin feels younger already
Which app did you use to track your food, Dan?
Yeah, he should have told us!
the app the showed in the b-roll looked like MyFitnessPal. It's the one I use and I've really enjoyed it. I don't pay for it and find it super useful. I can even cook whatever I want and then paste all the ingredient into the app and it'll do the math with the calories and macros and then let me know what is in each portion. It's made meal prep a breeze (besides taking the time to weigh everything)
@@_gregvalencia Thank you, Greg.
MyFitnessPal is the app Dan uses
Best training change for me is to never sit down on the bike. Knackering at first but replaces jogging and weight training. Made such a massive difference to my riding but everyone thinks - it's going to ruin your knees even though it's far less jarring than jogging. I wish someone with influence would try it. Dan...?
I've been doing it for over 10 years now.
Super inefficient. It's an old Italian training idea, but if you watch the pros, nobody does it in racing, and they're definitely pushing far more watts than anyone was back in the day
Caption: “What d’ya mean I’ve got a bit of mud on my face”
Wout - “It kills for pleasure, it hunts for sport. But this time, it's picked the wrong man to hunt”
Referring to racing against mvdp
A quote from the movie, the predator
Where Arnold covered himself in mud to hunt the monster
@gcn 50:30:20 = carbs:proteins:fats and BEFORE you start with calories and types of nutrients, measure your basal metabolic consumption. Basically, this is the simplest way to actually know what, how, etc with kcal and weight. Last year, went to educate myself (half a year classes, twice a week), lost 20kg, never hungry. Actually, I had to eat more. This year, 10-15kg more.
I didn't do any of that and dropped 45 kg. Back to high school weight and kept it off for 3 years now. Just weigh yourself and don't overeat. It's pretty simple
@@Shadowboost Good for you. I am glad it worked out. I tried the same way you did, to no avail. That's why I enrolled into classes (offered by state health organisations). This helped me.
amazing as always
too kind!
Regarding running as robustness training bones against injury another British channel runningchannel showed x ray images of the shin bone of a runner vs an athlete of a sport with direction changes. Runners has a way wider front of the shin bone with miniscule everything else and athletes that change direction like soccer and basket ball had more round and totally on average thicker more resilient bone. Your body adapts to the kind of training you do and if you want to survive big hits you must cross train with 3d movements that jolt you enough to force growing adaptations to the bones. Meaning cycling and swimming are not weight bearing exercises forms and you need to add cross training with weights and jumps etc. to 3 dimensions to become a strong resilient athlete. A case in point: Last year I went OTB and landed downhill in super man flying position without broken bones downhill. Thanks to the lady who took a sudden running turn across a cycling lane in front of me and then ran across 4 of the most used car lanes in a national capital. Some are not built to survive without the grace of others.
The older you get the wiser you become...Just get out there and enjoy the sport of Cycling. Cross training has helped me. Whatever it is . Just do it!
Spotted a scam Castelli website on Facebook adverts and reported it to Facebook. They refused to remove the advert as it did break their rules.
I had an idea, Shimano should make the side buttons on the brake goods operate a bell, the bell would be powered by a Di2 battery. It gives you a bell, a place to hold a spare battery and a safety feature.
Maybe we could get Ollie and Alex to try and hack the system
Shimano will probably disown you if you tried.
15:10 I live in West Yorkshire and that money should be better spent fixing potholes
we wont disagree!
My New Year's resolution. Was to not make a New Year's resolution. Then realised I messed up. As the first thing I did was. Break my New Year's resolution
I think to even out Dan's suffering we should do crowd funding for charity for Si to do a triathlon 😅
Agree
He already said that it will never, ever happen.
14:05 The old RockShox pump was a glorified syringe.
Caption: “mark my words, in the future gravel will be all the rage!”
I resist resistance training.
I started tracking my macronutrients with an app last year and was blown away. I was wrong about every assumption I had beforehand.
which app you use?
Cycling advice: add in some running!
Motivation!!?? He got a mention on the GCN Show!
Caption competition: "The chocolate shake is ready, but I told you guys I'm a bit awkward in the kitchen"
Caption Competition: "Wout, wanna go grab a pint to celebrate?"
Wout: "Nah, mate, I'm already shit-faced"
😂
It a decent ride and really not as terrible as it sounds. Once the first 50 miles are over it’s pretty flat and it’s a good route for the 220 miles
yeah, Dan's got this 🤜
Running?? Clearly this is a plot by “Big triathlon”, next you’ll be swimming too! 😂
Hopefully not, there will be no coming back from that!
#captioncompetition New for 2025, Spartan races are combined with cycling
Government and council incentives to encourage cycling/exercise/healthy habits never have measurable benefit. New infrastructure possibly makes it safer but again has minimal impact on volume of cycling.
Captioncompetition: Wealthy people, like Hank, pay a lot of money for this type of skin regiment.
Conner, could you explain your accent? To me, it sounds very British. Are your parents from England? I know Ireland has several different accents but I wasn't able to find anything online that describes your accent. I've never been to Ireland but it's on my list. Cheers!
Whiskey? 😂
#captioncompetition: Here’s mud in your eye-a fine vintage 👌🏼
Wout completes first phase of SAS selection at Dendermonde.
#Captioncompetition " I hope this is just mud."
I think Conor should do the next penny-farthing challenge, on a made-to-measure bike. Longer legs = bigger wheel = higher gear
we like this idea. Not sure Conor does though! 😂
#captioncompetition I'm sure in the 1930'ies no one ever though gravel racing would be all the rage...
Caption competition: „Hm, I can probably cancel my mud pack skin care appointment this afternoon. 50 quid saved right there…“
Caption competition: "The new Visma kit tones down yellow with a camouflage theme"
#captioncompetition - A clean pair of heels is the only thing Wout Van Aert can show his rivals.
#captioncomp; Wout looks like a bit of a stick in the mud!
In a strange way, Coach Greg is the reason I'm a cyclist, because I used to be very overweight, and I followed his no BS and no excuses' attitude on weight loss and exercise/training. Cycling was the one exercise I remembered not hating as a kid, so I fixed up a cheap 90's MTB and rode local trails. Then I found GCN and this up-and-coming gravel thing. So I have him to thank for my massively reduced waistline, and you guys to thank for my massively reduced bank balance and a garage full of overpriced carbon🤣
Greg is quite a keen cyclist himself, although I didn't know that until later (He's Canadian BTW)
I had no idea he was into cycling and was surprised to see his comment mentioned. I already knew of him from RUclips and think it's cool that he watches GCN and left a comment
Biggest circle in Australia would have a lot of off roading
As someone that used to go to the gym all the time, I think it's a waste of time now for me.
hi! thanks for the comment, we're interested to know why?
Caption Contest: Wout said, "The Spa treatment was disappointing."
caption: "boy, that cake was good, but I wonder how many calories it had!"
Captioncompetition: I bet WVA wishes he had worn some Si sized glasses.
complete with windscreen wipers?!
Wait…, are those available?! Lol
caption competition "Jumbo Visma trialling new mud pack beauty products for that smooth aero skin we all want"
Surely for the power meter "hack" you can just cover it with electric tape as a temporary fix?
Caption competition: "Cyclocross is less of a sport, more a work of Aert."
Caption competition “ What did that guy have for lunch?”