Hi: I'm an 82 year old biker in Rhode Island and really enjoy all your tips, which I try to apply whenever possible! FYI, last year I broke the 80+ age group record in the Cable, Wisconsin Firehouse 50 ride on a Tomasso Corvo bike, which I consider my best friend (other than my wife, of course)!
Hagop: I live in Tiverton and ride alone, starting from my home. I don't know any local riders, but occasionally go on one of the Narragansett Bay Wheelmen rides when they start nearby.
My friends are getting into cycling, so I will be riding along the bike path with them more often and we are planning a trip to ride to the station and take the T to Boston and explore. It sounds like a fun adventure!
Thank you very much. You guys are awesome. Very practical. I am 43 yrs old. I started cycling recently mainly after watching you guys. I am cycling only 20-25km at a time once or twice a week yet plus some around 10 kms couple of times a week. I am getting fitter and fitter gradually. Enjoying views, enjoying life. Minimized my car use for short travels. I am sure you guys are helping millions of people to get the best out of their lives by that way. Thanks again. I wish we have more people like you in this world.
Something I'd add on the subject of rolling resistance: find routes with better pavement. Most of the roads in my area are in terrible shape, and I know I definitely go faster, both for comfort reasons and likely rolling resistance reasons, on smoother asphalt.
Reread it. Catalonia. Not California. I live in Calif and the roads near me suck. Adding a higher tax on gas to improve roads is bullshit - Governor moon beam Jerry Brown
The roads in CA (USA) specifically Southern Cal. tear up front suspensions/axle shafts/bearing hubs on cars/light trucks every year; just imagine what's done to road bikes in same area. Sad state for riding bicycles due to bad roads not to mention increased hit/runs from people on their cell phones and other distractions.
The momentum thing saved me 3 minutes on my commute, I caught the nights and carried the speed uphill. Closest I've been to Boss so far. When I got home I had to have a beer and look at pictures of Chris Froome for 10 minutes.
***** I fixed the problem by using a using a classical computer with to magnets on the front wheel. I average 50 kmh and improved my endurance a lot as well
andyarceye you can do interval for 5 min and rest for 10 to start but do it as fast as you can and hold it as long as you can, the rest time will change as you get stronger and the effort time will increase .
Another one is to not ease off at the top of a climb. If you are holding a certain sustainable effort, the temptation is to always freewheel or certainly ease off as the road flattens, avoid that urge over the crest and keep going at the same effort for longer
Another tip is to keep pedaling downhill so you carry more speed when the road flattens out or even better when it goes straight into another hill in which case the momentum carries you further up hill and you spend less energy getting to the top leaving you fresher at the top to get back up to speed again.
Could we have a tour of the GCN Office and staff? I have the misconception that Lasty, Simon, Matt, filmmaker Tom and mostly Dan do all the work to produce the videos.
As a 62 year old road cyclists I try to save as much as I can by following a few of the tips given and consequently keep my average speed as high as possible. I've lost a little weight, I've got decent Hunt wheels along with decent tyres. The bike (Harry Hall Reynolds 531 steel frame) was built and set up for me to my specifications including my favourite group set (Shimano Ultegra). It goes quite fast and on a good day with minimal head or tail wind easily rolls along at 18 to 19 mph and when I have a portion of free air can wind it up to 40+... GCQ make very useful videos giving great tips and advice. The one about what not to wear is one of the funniest pieces of advise videos I've seen...Chapeau chaps...
With regards to your joke of getting an e-bike to help with your speed, i must say that the skills attained from riding my e-bike at higher speed has helped my confidence in riding faster on my road bike.
+stephen tuck Amusing digs at Matt aside, track-stands and speed control on approach to lights are great ways to reduce commuting times. We can't always be out rolling across the gorgeous Majorcan countryside
Add to all of the above, a well structured training programme to gradually increase your speed endurance on the bike. I'm 60 next birthday, and I recently completed a hilly 65 Km loop at an average of 37.7 Kmh without bursting a blood vessel. More to come !!
The first 2 go hand in hand also. I lost about 60 lbs last year. In that time I started from a comfort bike, started riding a hybrid/fitness bike before eventually getting my road bike. When I first got it, my back hurt so the shop suggested I start with a slightly lower seat height and a higher stem. Over time I raised the seat height about 1.5" and it is now in my "ideal" spot. Towards the end of the year I was also able to spend more time with my elbows bent and/or in the drops and less time on the tops. I've still got the high stem and about 100 lbs to lose in the next 18-24 months but (hoping to do about 75 this year and get that last bit off slowly next year). So I'll get the 2nd tip for free as I finish my goals with the first tip. Another advantage is as my weight comes down I can get more aero gear. Aero kit does not usually accommodate a large gut. I've found companies that make "club fit" jerseys in my size but nobody makes aero fit without the jersey riding up higher than I'm comfortable (trying to limit visual pollution to others around me :p ). Also most carbon wheels have a weight limit in the 250-275 lbs range. There are some custom ones that can get extra spokes but I currently have 32/32 spoke wheels. The 4 cross pattern makes for lots of spoke rubbing sounds. I'd rather just wait until I can get a more standard set of wheels that are hopefully quieter (and I've tried lubing the crosses in the spokes, doesn't help). Added advantage, by that point my average speed should be closer to 18-20mph so the deeper wheels will probably help more than if I had found someone willing to make something like a 60mm 28/36 wheel back when I was heavier and my average speed was 13-15mph last summer. Lower weight also means less aches and pains so if I get an aero road bike next time (Madone instead of Domane for example), it should hurt less. I drool whenever I go to my LBS and see that Madone 9.5. But I know it'd hurt like crazy to try and take that thing for a century ride. In a few years I'll be where I want to be and can get a Project One build Madone... or maybe Canyon will be delivering to the US! And my favorite. Best way to climb better is increase watts/kg. I get to double dip. Dropped over 25kg last year. And Strava estimated that my average power was about 100 over rides early last year and about 150-180 by the end. I've found using my smart trainer that has a power meter that it is a bit higher than that (threshold is about 290 and I can usually hold about 175 as an endurance power, and 200 for about 2 hours and about 225 for an hour). So just say we are talking endurance watts/kg... the effort I'd ride at over a 100+ mile ride. I used to be .6 watts/kg (long rides back then were 20-30 miles). By the end of the year I was at 1.29 watts/kg when riding 50-100+ miles. No wonder freeway overpasses used to feel so hard. If I tack on another 25 watts this year and drop my 75 lbs I'd be at 1.96 by the end of the year. 2 watts/kg now is something I can hold for 30-45 minutes at most. By 2017, that may be my endurance effort. That'd be nice! If that is the case, maybe 2017 will be the year I drive down to Tucson and try Mt Lemmon!
Hey, I had 25 wide tires on my bicycle when it was New, switched to 23 took ten minutes off my one hour ride time, increased my speed also. Peace Out ✌️
Avg speed for me is a personal goal and nothing too serious. Yet to break 30 when riding alone. Since I just bought my first proper road bike and losing a few kilograms of weight, it might become a reality yet.
Thanks guys! I have been slowly gaining more experience in riding, and I appreciate little tips like this that help unexperienced riders like me to keep pushing and breaking personal bests!
Pushing hard downhill gives extra momentum up the next hill, then i stand and crank the taller gears until i'm at the top or in the granny gears when its time to sit again. Pumping tyres to 100 psi also reduces the rolling resistance.
We have lots of bromfiets in the netherlands and I often shelter behind them if the wind is strong! Also when I am towing my son to school with the bike trailer I sit behind groups to make it easier
Some of these tips are deceptively simple. For instance, to lower your torso into a more aerodynamic position over long times, you first need to work in your flexibility, fit your bike correctly and improve your core's strength, or else you won't be able to sustain that position for a long time.
Years ago bicycling magazine had tips for getting ahead of riders,the one I still remember is making a psssss sound like a flat tire,when they look to check their tire,thats when you make your break
To gain more speed, I increase my watts/frontal area ratio by filleting my torso. It might seem very barebone, but I assure you it makes a good skeleton for your training plan.
+Raymond Berry It means that he atritiates his exo muscle to diverse power from his base structure, instead of pulling from his potential reach at the lower ligment of his backside
Don't forget the ferrilic pronation benefit to the obtuberal hyndex ligaments within the quads that, when around a 46 - to 51 degree flexation, the added power - again, by way of concentrating on ferrilic pronation - has been proven to increase power output around 17%.
Nice video. I enjoy see the really nice roads you guys ride on. I am working to loose weight, it's the least expensive way to improve my speed. Thanks for all the tips. Always enjoy your videos.
Lost some weight and got quicker. Bent my elbows and brought them in close to the body has worked really well for me. Also moving your ass forwards to the edge of your saddle helps improve ability to increase speed over the uphill sections.
Can you do some hard science on carbon road shoes? How much difference is there between a normal plastic sole road shoe and a high end carbon sole shoe?
+Søren Hornum For the same stiffness a plastic shoe must be thicker and heavier. The extra thickness puts your foot further from the pedal axle and this is less efficient for the transfer of power to the drivetrain.
You overlooked carbon fiber lay-up in manufacturing......... This creates a much faster shoe (around 14% average) that IS realized, but only when proper Feng Shui alignment is applied. Look for the "FS" indicator next time you buy a set of cycling shoes. Also.............. By applying liquid silicone to one's shoes (again, preferably those of Feng Shui designation) - above all on the toe where it breaks the airstream, an average savings through relative aerodynamic siliconized avertiation is realized and saves about 6 watts per stroke.
Awesome tips there. I will add that regularly strength and explosive power training and conditioning (or, overall athletic training) has also helped me to greatly increase my power output and muscular endurance thus having a direct and positive effect on increasing my avg speed on the bike. 😁
Andre Chapelon pointed out that the best average speed is achieved by increasing the effort in acceleration and slowdowns whilst reducing it at high speed. So on a trip to Rushworth with a lot of flat road followed by a range of mild hills I experimented with backing off by 1km/hr along the level and keeping some energy in reserve, then using that energy to sprint up the climbs. Trying to lose the minimum of speed. The total calories consumed for the trip was similar but I saved up to ten minutes on the trip. Higher average speed. Same bike, same weight , same roads same conditions. On the great Vic I discovered that carrying more water caused increase in weight and a slight slowdown. But it reduced the number of stops so I could reduce the effort and the speed yet still arrive in less time ( and fresher ) than fitter riders who had to stop periodically to replenish supplies. The brain is an important part of being good at any activity.
I'm a musician and soon to be an across the United States rider. I'll be riding from the east coast to the west coast in a few weeks. Rhythm is everything and the "canvas" of music is time. Time is the canvas of everything and is a psychological construct in an individual, you know, "time flies when you're having a good time." Breaking down a cycle of time is what I do with pedaling. I'm 64 and can pass much younger people with this simple breakdown of a pedal stroke. Keep in mind that when people walk, they walk in equal steps, a basic one-two, one-two. This is the way an army marches. A further reduction of these "beats", subdivide these beats equally. One-and, two-and; "and" being a one-syllable utterance which will regulate the time equally. Grouping into three units per "step" or in our case, pedal strokes, will give you a waltz which armies don't march in. One-two-three, one-two-three. Six beats per stroke, the eighth note get the beats or the time signature of 6/8. Think the Irish fiddle tune "The Irish Washerwoman". You can pat your foot in 6/8, but if the fiddler is blazingly fast, you won't keep up patting all of the beats in 6/8 so you'll end up patting your foot on beats one and four. I'm having to give a slight music lesson in this explanation. 6/8 is actually 2/4 in that there are two pulses as alluded to above with 6/8 pulsing or having its downbeat on one and four; in 6/8 there are two pulses of three. Simple math breaks down 2/4 into 4/8, four representing a quarter note and 8 representing the eighth notes which is half the value of four, a quarter containing two eighth notes, in other words "one-and", downbeat-upbeat. The "downbeat" is the pedal's lowest position when the leg is fully extended and the upbeat is when the pedal is in the highest position. A dot placed in front of a note head (being that a complete note has a head and a stem except for the whole note) increases it by one half of it's value so a dotted quarter note is worth three eighth notes therefore 6/8 is like 2/4 with two equal pulses. 5/8 decreases 6/8 by one eighth note so you'll have one stroke quicker and the count is like this; one-two-three, one-two or one-two, one-two-three. Asymmetry is definitely faster and forward propulsion is quickened. I hope this is clear. I can ride up hills in the wind with packed panniers easier if I subdivide strokes this way. This is the simplest breakdown of time for music AND the cyclists. I've been doing this style of pedaling for over 20 years.= and use other sorts of asymmetrical rhythm such as 10/8 with two threes in the center to lighten the power a little; one-two, one-two-three, one-two-three, one-two cycle. Rhythm is EVERYTHING. We live in 4/4 but as we get older nature shaves an eighth note off in our perception of time and it seems it goes quicker which is just bad psychology. KUDOS TO STEPHEN MILLER!!!!!!
Sprints 3 of them with stiff arm’s one minute each, when climbing a hill stand up and pump 4 times sit and pump 4 times all the way up the hill, try just doing up hill in 1st gear until you are able to spin it at 90 to 100rpm. When you are comfortable with this, clime a hill 60 sec standing 60 sitting, when you can do this next is 60 sec standing 60 sec sitting 120 sec standing 120 sec sitting then 180 sec standing 180 sitting 240 sec standing 240 sec sitting at the end breathe in as deep has you can and exhale Has hard has you can 30 sec. My average speed around auburn ca riding to Dutch Flat 22 mph . That 4000 ft climb over 30 miles on the back roads.
Weight will transfer speed into momentum, having less weight on the bike will change the speed in which you are able to travel with one. I have biked with 30+ lbs more than my body weight and can tell you this. I’m thinking of putting lights on my bike too and some water holders. My bike might be able to go fast, but i also want it to be able to be better seen by cars during the night.
I'm leaving Lancaster PA on my bicycle and I'm going to Shartlesville PA, then Centralia, then deciding if I want to go to Bethlehem or if I want to go home. Will be posting updates @Andy Englestein. Btw, Ebikes really help you get back up after you've been hit by some asshole in a car turning left thinking they had right of way when they didn't
I have a Mountain Bike and its hard to get avr speed because my seat arent tall and Im broke to even buy an equipment to improve my speed.. If I go road bike I would have fears because of the skinny wheels like If I accidentally drove over a small rock I would be scared thinking I would fall
Tip 14: Intervals on trainer. Nothing is more horrible or more beneficial to making you fast. I would also add low rolling resistance hubs. I don't have any hard science on this, but have two sets of wheels (one with ceramic, one just normal Enduro bearings) that have lower than average friction. These cheap Novotec hubs will literally spin for minutes (spin the front, go have lunch, come back they will still be spinning). Anyway, I have noticed from my Garmin data my downhill average speed and sustained flat speed is much higher with those wheels than other rims, including aero rims. Again, not very scientific, but I have yet to find someone that can go faster down a straight hill, with me in a tuck, no pedaling using those wheels. I have done this against Zipp 404, Enve 4.5s and others. Now maybe my aero tuck is superior or something else, but when I swap these wheels out for others including aero rims, I no longer fly down hills or maintain the same level of speed.
I see so many riding in a terrible position. I concentrated on riding position all the time when I was young. It paid off while racing in the 80s and could ride away from groups on climbs and saved energy on the flats. Chain gangs are the best training methods for all abilities and gain bunch riding abilities.
Around my area there's a lot of potholes and rough road, I regularly have to ease off and avoid them. First time on a new bike I hit a particular large pot hole and destroyed the Tyre (inertube exploded out the side) 😯.
Love u guys! U get a new camera? Footage looks great. Thx for all the useful tips. Its 10degrees f outside and watching these helps til i can get back out on the road. So happy to be a sssssubsccriber
one note of caution with tyres- i used to have lovely cotton tyres that rolled beautifully, but punctured all the time, now I'm on thick winter clinchers, and i can't remember the last time i had a puncture, really i can't! i use my road bike offroad, in skate parks and all sorts, they're not really much slower in the real world, especially if you consider the time I've saved at the side of the road!
tire pressure is the most significant for me as I am riding a cross bike recently... when I went from 43 to 75 PSI my avg speed went from 28km/h to 31km/h.... so buy a pump that can measure tire pressure, do not check it by hand...
Great tips guys! At a recent club meeting, a vendor of ceramic bearings hyped the speed benefits vs. steel alloy bearings. How about ceramic bearings vs steel bearings? Are they that much faster than common bearings?
please please please...do science for rolling resistance on tyre size and psi with a same wheelset, at least tell me why i should purchase expensive rubber for my standard wheelset. many thanks
Great tips! Intrigued to see the videos re: rolling resistance. I am hoping that you do a great video by comparing brands/tires, rather than holding out for someone to sponsor you to do one :) :)
+Liofa I agree completely. There is this one road in my local area where the surface changes midway down the road. I can comfortably do 25mph on the nice tarmac stretch, and when I hit this new tarmac stretch (its tarmac, but its a really weird surface) I struggle to keep over 18mph lol! Its even worse on hot days, feels like my tires are sticking to the pavement, its only about a half mile section of road, and its not gravel or anything, just has this insane resistance and I can't figure out why.
Great vid. For me it's working of the flaby bits and working hard on the hills. I'm averaging 16 at the mo, so slow compared to some of the comments here. A question for anyone , do people not really drop down on the bars at all ?
In my opinion Most riders drop down in the bars for sprinting so that it can be more aero but it isn't the most comfortable position making it hard to boost your average speed
1. lose weight 2. aerodynamics, bend down, elbows in 3. make your bike lighter 4. increase FTP, max power over one hour 5. aero bars 6. rolling resistence, pump up tires 7. increase momentum, dont slow down as much 8. ride in a group, decreases wind resistance 9. sheltered roads, ride near walls and trees for less wind 10. ride downhill roads
8 лет назад+6
Weight is most important, I would say. Unfortunately, biggest problem :-)
i think the best way to improve your average speed is losing weight , when i start cycling my weight was 107 kg , and my bike around 15 kg so my muscles carrying 122 kg , and i upgrade my bike to trek emonda 7 kg and i am planing to lose 25 kg weight so my muscles will carrying just 89 kg instead of 122 kg , so i will save power for longer distance or better average speed
Hi GCN. An tips for obese cyclists? I gained a lot of weight after taking a break from cycling for over 3 years.... Any tips will be very helpful. Thank you
What I wouldn't give for 120 corners on my daily commute... I try to find as many corners as I can on my regular route, and so far, I think I've gotten it up to 16.
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
Hi: I'm an 82 year old biker in Rhode Island and really enjoy all your tips, which I try to apply whenever possible! FYI, last year I broke the 80+ age group record in the Cable, Wisconsin Firehouse 50 ride on a Tomasso Corvo bike, which I consider my best friend (other than my wife, of course)!
Great work Stephen, well done!
Stephen Miller I live in Cranston!
Hagop: I live in Tiverton and ride alone, starting from my home. I don't know any local riders, but occasionally go on one of the Narragansett Bay Wheelmen rides when they start nearby.
My friends are getting into cycling, so I will be riding along the bike path with them more often and we are planning a trip to ride to the station and take the T to Boston and explore. It sounds like a fun adventure!
Good for you; enjoy!
Thank you very much. You guys are awesome. Very practical. I am 43 yrs old. I started cycling recently mainly after watching you guys. I am cycling only 20-25km at a time once or twice a week yet plus some around 10 kms couple of times a week. I am getting fitter and fitter gradually. Enjoying views, enjoying life. Minimized my car use for short travels. I am sure you guys are helping millions of people to get the best out of their lives by that way. Thanks again. I wish we have more people like you in this world.
Something I'd add on the subject of rolling resistance: find routes with better pavement. Most of the roads in my area are in terrible shape, and I know I definitely go faster, both for comfort reasons and likely rolling resistance reasons, on smoother asphalt.
+yoda112358 ya takes 2.5 hours for 50mi on my gravel route, but on pavement i can do it in 2 hours and feel better afterwards.
Helicase21 , the roads in Catalonia are perfect! Rode there last fall and couldn't believe how nice they are!
Don't know what part of CA you were in but CA is towards the bottom of all states in road conditions.
Reread it. Catalonia. Not California. I live in Calif and the roads near me suck. Adding a higher tax on gas to improve roads is bullshit - Governor moon beam Jerry Brown
The roads in CA (USA) specifically Southern Cal. tear up front suspensions/axle shafts/bearing hubs on cars/light trucks every year; just imagine what's done to road bikes in same area. Sad state for riding bicycles due to bad roads not to mention increased hit/runs from people on their cell phones and other distractions.
The momentum thing saved me 3 minutes on my commute, I caught the nights and carried the speed uphill.
Closest I've been to Boss so far. When I got home I had to have a beer and look at pictures of Chris Froome for 10 minutes.
Michael McDermott ok
I set the auto-pause speed on my Garmin to 30 kph, I am damn fast since
*****
I fixed the problem by using a using a classical computer with to magnets on the front wheel. I average 50 kmh and improved my endurance a lot as well
lol good one
andyarceye you can do interval for 5 min and rest for 10 to start but do it as fast as you can and hold it as long as you can, the rest time will change as you get stronger and the effort time will increase .
Simon Rano i did that as well and i just went down an decent
I did it, it works just fine to me!!!!! Thank you for your tip !
Another one is to not ease off at the top of a climb. If you are holding a certain sustainable effort, the temptation is to always freewheel or certainly ease off as the road flattens, avoid that urge over the crest and keep going at the same effort for longer
Paul Fitzpatrick I always want to do this but end up easing off out of exhaustion. ...fitness I guess
if you're burning out before the end of a climb you're hitting it too hard, sometimes you've got to slower to go faster. 😉
@@jonnythelegs2597 slow means smooth, smooth is fast
Another tip is to keep pedaling downhill so you carry more speed when the road flattens out or even better when it goes straight into another hill in which case the momentum carries you further up hill and you spend less energy getting to the top leaving you fresher at the top to get back up to speed again.
But there are chances
Hello from Florida, I just picked up cycling and found this channel. Amazing information you guys are sharing.
Could we have a tour of the GCN Office and staff? I have the misconception that Lasty, Simon, Matt, filmmaker Tom and mostly Dan do all the work to produce the videos.
+arrowzfly21 +1
arrowzfly21 今天
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As a 62 year old road cyclists I try to save as much as I can by following a few of the tips given and consequently keep my average speed as high as possible. I've lost a little weight, I've got decent Hunt wheels along with decent tyres. The bike (Harry Hall Reynolds 531 steel frame) was built and set up for me to my specifications including my favourite group set (Shimano Ultegra). It goes quite fast and on a good day with minimal head or tail wind easily rolls along at 18 to 19 mph and when I have a portion of free air can wind it up to 40+... GCQ make very useful videos giving great tips and advice. The one about what not to wear is one of the funniest pieces of advise videos I've seen...Chapeau chaps...
I'm 15 and my average speed is 12mph, thanks for these tips as I wanna get up to at least 15
With regards to your joke of getting an e-bike to help with your speed, i must say that the skills attained from riding my e-bike at higher speed has helped my confidence in riding faster on my road bike.
15 minutes to clip in !! at least Matt is improving
+stephen tuck
Amusing digs at Matt aside, track-stands and speed control on approach to lights are great ways to reduce commuting times. We can't always be out rolling across the gorgeous Majorcan countryside
Takes me 3 seconds to fall off (Getting stuck in the clips) lol
Add to all of the above, a well structured training programme to gradually increase your speed endurance on the bike. I'm 60 next birthday, and I recently completed a hilly 65 Km loop at an average of 37.7 Kmh without bursting a blood vessel. More to come !!
The first 2 go hand in hand also. I lost about 60 lbs last year. In that time I started from a comfort bike, started riding a hybrid/fitness bike before eventually getting my road bike. When I first got it, my back hurt so the shop suggested I start with a slightly lower seat height and a higher stem. Over time I raised the seat height about 1.5" and it is now in my "ideal" spot. Towards the end of the year I was also able to spend more time with my elbows bent and/or in the drops and less time on the tops. I've still got the high stem and about 100 lbs to lose in the next 18-24 months but (hoping to do about 75 this year and get that last bit off slowly next year). So I'll get the 2nd tip for free as I finish my goals with the first tip.
Another advantage is as my weight comes down I can get more aero gear. Aero kit does not usually accommodate a large gut. I've found companies that make "club fit" jerseys in my size but nobody makes aero fit without the jersey riding up higher than I'm comfortable (trying to limit visual pollution to others around me :p ). Also most carbon wheels have a weight limit in the 250-275 lbs range. There are some custom ones that can get extra spokes but I currently have 32/32 spoke wheels. The 4 cross pattern makes for lots of spoke rubbing sounds. I'd rather just wait until I can get a more standard set of wheels that are hopefully quieter (and I've tried lubing the crosses in the spokes, doesn't help). Added advantage, by that point my average speed should be closer to 18-20mph so the deeper wheels will probably help more than if I had found someone willing to make something like a 60mm 28/36 wheel back when I was heavier and my average speed was 13-15mph last summer. Lower weight also means less aches and pains so if I get an aero road bike next time (Madone instead of Domane for example), it should hurt less. I drool whenever I go to my LBS and see that Madone 9.5. But I know it'd hurt like crazy to try and take that thing for a century ride. In a few years I'll be where I want to be and can get a Project One build Madone... or maybe Canyon will be delivering to the US!
And my favorite. Best way to climb better is increase watts/kg. I get to double dip. Dropped over 25kg last year. And Strava estimated that my average power was about 100 over rides early last year and about 150-180 by the end. I've found using my smart trainer that has a power meter that it is a bit higher than that (threshold is about 290 and I can usually hold about 175 as an endurance power, and 200 for about 2 hours and about 225 for an hour). So just say we are talking endurance watts/kg... the effort I'd ride at over a 100+ mile ride. I used to be .6 watts/kg (long rides back then were 20-30 miles). By the end of the year I was at 1.29 watts/kg when riding 50-100+ miles. No wonder freeway overpasses used to feel so hard. If I tack on another 25 watts this year and drop my 75 lbs I'd be at 1.96 by the end of the year. 2 watts/kg now is something I can hold for 30-45 minutes at most. By 2017, that may be my endurance effort. That'd be nice! If that is the case, maybe 2017 will be the year I drive down to Tucson and try Mt Lemmon!
Fidasaind I’m sure I’m not the only one who’d love to hear how you’re doing now!
Hey, I had 25 wide tires on my bicycle when it was New, switched to 23 took ten minutes off my one hour ride time, increased my speed also. Peace Out ✌️
Avg speed for me is a personal goal and nothing too serious. Yet to break 30 when riding alone. Since I just bought my first proper road bike and losing a few kilograms of weight, it might become a reality yet.
+latuman the Continental GP4000II tires are fast. Also get low and use an aero helmet and latex inner tubes. Helps going fast with no extra effort.
Thanks guys! I have been slowly gaining more experience in riding, and I appreciate little tips like this that help unexperienced riders like me to keep pushing and breaking personal bests!
its amazing how much extra speed and power you can gain by outfitting your bike with electric motors ;)
Aerodynamic granola bars.
What now?
@@oktapus aerodynamic internal organs
You guys forgot to mention running stop signs and red lights!
+Alex R and ducking under train crossings !
+Michael Fiola and trackstanding on a car
And riding on water!
and flying
how do i improve my avg speed?
ride on early morning when few motorists get in d way.
4:06 Green screen shooting and GCN post-production is noticeably improving. Impressive :)
Best general cycling channel on RUclips!
Pushing hard downhill gives extra momentum up the next hill, then i stand and crank the taller gears until i'm at the top or in the granny gears when its time to sit again. Pumping tyres to 100 psi also reduces the rolling resistance.
We have lots of bromfiets in the netherlands and I often shelter behind them if the wind is strong! Also when I am towing my son to school with the bike trailer I sit behind groups to make it easier
Great editing at 4:06!
I like your videos I'm a cyclists my self so your tips help me allot keep doing the good stuff and I'm gonna SB you
Some of these tips are deceptively simple. For instance, to lower your torso into a more aerodynamic position over long times, you first need to work in your flexibility, fit your bike correctly and improve your core's strength, or else you won't be able to sustain that position for a long time.
Years ago bicycling magazine had tips for getting ahead of riders,the one I still remember is making a psssss sound like a flat tire,when they look to check their tire,thats when you make your break
Aero bars are a really good investment, i have a pair and it helps so much.
To gain more speed, I increase my watts/frontal area ratio by filleting my torso. It might seem very barebone, but I assure you it makes a good skeleton for your training plan.
+Danial Arif what does that even mean
+Raymond Berry It means that he atritiates his exo muscle to diverse power from his base structure, instead of pulling from his potential reach at the lower ligment of his backside
+plot267 Well said
Don't forget the ferrilic pronation benefit to the obtuberal hyndex ligaments within the quads that, when around a 46 - to 51 degree flexation, the added power - again, by way of concentrating on ferrilic pronation - has been proven to increase power output around 17%.
death2pc what's going on
Nice video. I enjoy see the really nice roads you guys ride on. I am working to loose weight, it's the least expensive way to improve my speed. Thanks for all the tips. Always enjoy your videos.
Lost some weight and got quicker. Bent my elbows and brought them in close to the body has worked really well for me. Also moving your ass forwards to the edge of your saddle helps improve ability to increase speed over the uphill sections.
Man that Ridley disc is freaking cool
Can you do some hard science on carbon road shoes? How much difference is there between a normal plastic sole road shoe and a high end carbon sole shoe?
+Søren Hornum For the same stiffness a plastic shoe must be thicker and heavier. The extra thickness puts your foot further from the pedal axle and this is less efficient for the transfer of power to the drivetrain.
You overlooked carbon fiber lay-up in manufacturing......... This creates a much faster shoe (around 14% average) that IS realized, but only when proper Feng Shui alignment is applied. Look for the "FS" indicator next time you buy a set of cycling shoes.
Also.............. By applying liquid silicone to one's shoes (again, preferably those of Feng Shui designation) - above all on the toe where it breaks the airstream, an average savings through relative aerodynamic siliconized avertiation is realized and saves about 6 watts per stroke.
I don't know how I never noticed the Ridley Scott bike/film maker parallel!
Awesome tips there. I will add that regularly strength and explosive power training and conditioning (or, overall athletic training) has also helped me to greatly increase my power output and muscular endurance thus having a direct and positive effect on increasing my avg speed on the bike. 😁
The position on the bike is very important. When you ride against headwind you have to do it to save energy.
Liking the leg / lack of arm warmer combo Matt
first time you guy's nailed the boxes on the right side! props tot the cameraman for figuring out where you guy's point at! 😜
Andre Chapelon pointed out that the best average speed is achieved by increasing the effort in acceleration and slowdowns whilst reducing it at high speed.
So on a trip to Rushworth with a lot of flat road followed by a range of mild hills I experimented with backing off by 1km/hr along the level and keeping some energy in reserve, then using that energy to sprint up the climbs. Trying to lose the minimum of speed.
The total calories consumed for the trip was similar but I saved up to ten minutes on the trip.
Higher average speed. Same bike, same weight , same roads same conditions.
On the great Vic I discovered that carrying more water caused increase in weight and a slight slowdown. But it reduced the number of stops so I could reduce the effort and the speed yet still arrive in less time ( and fresher ) than fitter riders who had to stop periodically to replenish supplies.
The brain is an important part of being good at any activity.
Works for me! Great work in compiling these tips.
I'm a musician and soon to be an across the United States rider. I'll be riding from the east coast to the west coast in a few weeks.
Rhythm is everything and the "canvas" of music is time. Time is the canvas of everything and is a psychological construct in an individual, you know, "time flies when you're having a good time."
Breaking down a cycle of time is what I do with pedaling. I'm 64 and can pass much younger people with this simple breakdown of a pedal stroke.
Keep in mind that when people walk, they walk in equal steps, a basic one-two, one-two. This is the way an army marches. A further reduction of these "beats", subdivide these beats equally. One-and, two-and; "and" being a one-syllable utterance which will regulate the time equally.
Grouping into three units per "step" or in our case, pedal strokes, will give you a waltz which armies don't march in. One-two-three, one-two-three. Six beats per stroke, the eighth note get the beats or the time signature of 6/8. Think the Irish fiddle tune "The Irish Washerwoman". You can pat your foot in 6/8, but if the fiddler is blazingly fast, you won't keep up patting all of the beats in 6/8 so you'll end up patting your foot on beats one and four.
I'm having to give a slight music lesson in this explanation. 6/8 is actually 2/4 in that there are two pulses as alluded to above with 6/8 pulsing or having its downbeat on one and four; in 6/8 there are two pulses of three. Simple math breaks down 2/4 into 4/8, four representing a quarter note and 8 representing the eighth notes which is half the value of four, a quarter containing two eighth notes, in other words "one-and", downbeat-upbeat. The "downbeat" is the pedal's lowest position when the leg is fully extended and the upbeat is when the pedal is in the highest position.
A dot placed in front of a note head (being that a complete note has a head and a stem except for the whole note) increases it by one half of it's value so a dotted quarter note is worth three eighth notes therefore 6/8 is like 2/4 with two equal pulses.
5/8 decreases 6/8 by one eighth note so you'll have one stroke quicker and the count is like this; one-two-three, one-two or one-two, one-two-three. Asymmetry is definitely faster and forward propulsion is quickened.
I hope this is clear. I can ride up hills in the wind with packed panniers easier if I subdivide strokes this way. This is the simplest breakdown of time for music AND the cyclists. I've been doing this style of pedaling for over 20 years.= and use other sorts of asymmetrical rhythm such as 10/8 with two threes in the center to lighten the power a little; one-two, one-two-three, one-two-three, one-two cycle.
Rhythm is EVERYTHING. We live in 4/4 but as we get older nature shaves an eighth note off in our perception of time and it seems it goes quicker which is just bad psychology. KUDOS TO STEPHEN MILLER!!!!!!
Can we all just take a moment to appreciate Dans little jab at Matts clipping in
Sprints 3 of them with stiff arm’s one minute each, when climbing a hill stand up and pump 4 times sit and pump 4 times all the way up the hill, try just doing up hill in 1st gear until you are able to spin it at 90 to 100rpm.
When you are comfortable with this, clime a hill 60 sec standing 60 sitting, when you can do this next is 60 sec standing 60 sec sitting 120 sec standing 120 sec sitting then 180 sec standing 180 sitting 240 sec standing 240 sec sitting at the end breathe in as deep has you can and exhale Has hard has you can 30 sec.
My average speed around auburn ca riding to Dutch Flat 22 mph . That 4000 ft climb over 30 miles on the back roads.
Thanks for your help
I have improved a lot
Weight will transfer speed into momentum, having less weight on the bike will change the speed in which you are able to travel with one. I have biked with 30+ lbs more than my body weight and can tell you this. I’m thinking of putting lights on my bike too and some water holders. My bike might be able to go fast, but i also want it to be able to be better seen by cars during the night.
Lower Position helped me to get me a couple of personal records
I'm leaving Lancaster PA on my bicycle and I'm going to Shartlesville PA, then Centralia, then deciding if I want to go to Bethlehem or if I want to go home. Will be posting updates @Andy Englestein. Btw, Ebikes really help you get back up after you've been hit by some asshole in a car turning left thinking they had right of way when they didn't
Interesting choice of bikes: Ridley - Scott. The missing link between cycling and movies.
I have a Mountain Bike and its hard to get avr speed because my seat arent tall and Im broke to even buy an equipment to improve my speed.. If I go road bike I would have fears because of the skinny wheels like If I accidentally drove over a small rock I would be scared thinking I would fall
Very interesting tips for beginner like myself. tnx
I love you and your channel guys!
just wondering, do you guys all do this full time. the amount of videos you put out is mind boggling. I'm guessing you record every day of the week.
Hi Joshua. Yes we've always been gluttons for punishment! Well often film a few videos a day when we're in a place like Majorca.
Tip 14: Intervals on trainer. Nothing is more horrible or more beneficial to making you fast.
I would also add low rolling resistance hubs. I don't have any hard science on this, but have two sets of wheels (one with ceramic, one just normal Enduro bearings) that have lower than average friction. These cheap Novotec hubs will literally spin for minutes (spin the front, go have lunch, come back they will still be spinning). Anyway, I have noticed from my Garmin data my downhill average speed and sustained flat speed is much higher with those wheels than other rims, including aero rims. Again, not very scientific, but I have yet to find someone that can go faster down a straight hill, with me in a tuck, no pedaling using those wheels. I have done this against Zipp 404, Enve 4.5s and others. Now maybe my aero tuck is superior or something else, but when I swap these wheels out for others including aero rims, I no longer fly down hills or maintain the same level of speed.
Matt looks like a body builder seriously!
Love the little snips these guys take at each other... 5:30
Matt has really been working out those upper body muscles. Look at those guns!
Great tips over the last 3years. Weighing 15kg lighter has to have helped most.👍😆
looks like Matt is to "clipping in" as Dan is to" hair product"one cant live without the other!!
I see so many riding in a terrible position. I concentrated on riding position all the time when I was young. It paid off while racing in the 80s and could ride away from groups on climbs and saved energy on the flats. Chain gangs are the best training methods for all abilities and gain bunch riding abilities.
Another great video! Keep them coming..
Around my area there's a lot of potholes and rough road, I regularly have to ease off and avoid them. First time on a new bike I hit a particular large pot hole and destroyed the Tyre (inertube exploded out the side) 😯.
Love u guys!
U get a new camera? Footage looks great. Thx for all the useful tips. Its 10degrees f outside and watching these helps til i can get back out on the road. So happy to be a sssssubsccriber
I've found that riding in the drops actually can be enjoyable, plus you go faster. :)
one note of caution with tyres- i used to have lovely cotton tyres that rolled beautifully, but punctured all the time, now I'm on thick winter clinchers, and i can't remember the last time i had a puncture, really i can't! i use my road bike offroad, in skate parks and all sorts, they're not really much slower in the real world, especially if you consider the time I've saved at the side of the road!
tire pressure is the most significant for me as I am riding a cross bike recently... when I went from 43 to 75 PSI my avg speed went from 28km/h to 31km/h.... so buy a pump that can measure tire pressure, do not check it by hand...
Great video and very informative. However, I would have liked to see some training habits that will improve my average speed. Thanks
Great tips guys! At a recent club meeting, a vendor of ceramic bearings hyped the speed benefits vs. steel alloy bearings. How about ceramic bearings vs steel bearings? Are they that much faster than common bearings?
More coverage of races that are currently going on please.
Awesome videos as usual!
I love you guys, I am about cycling .
Great advice,thank you.
please please please...do science for rolling resistance on tyre size and psi with a same wheelset,
at least tell me why i should purchase expensive rubber for my standard wheelset.
many thanks
Thanks a lot.
I'm 14 and I've reached average speed of 25km/h.😀
Great tips!
Intrigued to see the videos re: rolling resistance. I am hoping that you do a great video by comparing brands/tires, rather than holding out for someone to sponsor you to do one :) :)
You guys are so fanny but bring us very goog infomations. Tks ;)
Road surface likely has a lot to do with rolling resistance. UK road surfaces are pretty bad in general.
+Liofa I agree completely. There is this one road in my local area where the surface changes midway down the road. I can comfortably do 25mph on the nice tarmac stretch, and when I hit this new tarmac stretch (its tarmac, but its a really weird surface) I struggle to keep over 18mph lol! Its even worse on hot days, feels like my tires are sticking to the pavement, its only about a half mile section of road, and its not gravel or anything, just has this insane resistance and I can't figure out why.
Great vid.
For me it's working of the flaby bits and working hard on the hills.
I'm averaging 16 at the mo, so slow compared to some of the comments here.
A question for anyone , do people not really drop down on the bars at all ?
In my opinion Most riders drop down in the bars for sprinting so that it can be more aero but it isn't the most comfortable position making it hard to boost your average speed
i see matts brought the leg warmers with short sleeve jersey back for 2016. #NeverGoesOutOfStyle
I'm SO glad that your 1st tip was LOSE WEIGHT! To me, that's the BEST way to get faster!
1. lose weight
2. aerodynamics, bend down, elbows in
3. make your bike lighter
4. increase FTP, max power over one hour
5. aero bars
6. rolling resistence, pump up tires
7. increase momentum, dont slow down as much
8. ride in a group, decreases wind resistance
9. sheltered roads, ride near walls and trees for less wind
10. ride downhill roads
Weight is most important, I would say. Unfortunately, biggest problem :-)
i think the best way to improve your average speed is losing weight , when i start cycling my weight was 107 kg , and my bike around 15 kg so my muscles carrying 122 kg , and i upgrade my bike to trek emonda 7 kg and i am planing to lose 25 kg weight so my muscles will carrying just 89 kg instead of 122 kg , so i will save power for longer distance or better average speed
hey gcn, i would love to see a video about the best or funniest hack/bodges of all time. it would be really cool if you could
Nice video, why are the roads very smooth and free from potholes?
Arm & leg warmers, but no gloves??
Please contact @RealStephens on twitter to complain.
Really helped my time
Yesterday i went 36 kmh on my voodoo bantu mountain bike. I would of got a road bike but didnt have enough money at time of purchase
love you guys
Hi GCN. An tips for obese cyclists? I gained a lot of weight after taking a break from cycling for over 3 years.... Any tips will be very helpful. Thank you
Im no one special but maybe work on stretching and flexibility to get a head start?
What place of the world has such amazing road surfaces and routes???????
I wanna move there immediately!!
Majorca!
+Global Cycling Network u in pollença?
I live in Mallorca
Can do a video on how to ride a mountain bike . as it is different then these bikes
Great video
Surely the hubs are more important for rolling resistance than the tyres! you want the tyres to stick to the road - and the hubs to spin freely
What I wouldn't give for 120 corners on my daily commute...
I try to find as many corners as I can on my regular route, and so far, I think I've gotten it up to 16.
1:07. That was funny, bike gets lighter and so does your wallet
True
About the clothing. I go out in shorts and a T-shirt. I find this quite fast.
Your videos are super dude