- Now there might be some people out there
that think owning an e-bike means losing all your fitness,
getting slow and also getting fat.
Well today we are with a fine figure of a man,
Ben from the Strength Factory,
to make sure that you stay on top
of your strength and your fitness
while you're riding your e-bike.
(logo bleeping)
Now you might have seen Ben on one of the EMBN shows
where we talked about new year, new you
and what a better place to start than January.
But Ben, the question is,
can you actually get unfit on an e-bike?
- Unfit's a strong word, Steve.
But I think for an experienced mountain biker,
maybe coming from normal pedal bikes onto an e-bike,
there is a bit of a risk of losing some leg strength
and, depending on how you use your bike,
maybe losing a bit of fitness as well.
- Oh, crikey.
But, hold on, that's for the experienced mountain biker.
But what about for someone who's new to the sport?
Someone who's going out to explore the countryside?
Surely something?
- Exactly, yeah.
Something is better than nothing,
and you can absolutely improve
your health and fitness on an e-bike.
To all the people just starting off,
just stick with it past January. (laughs)
- Now I want to pick you up on two points you made there.
The first thing was that you think you lose leg strength,
which I don't disagree with,
and the other thing is you lose fitness,
which I totally disagree with.
(Ben laughs)
So do you want to just talk us through those two points,
those two comments? - Yeah, no worries.
- Because they're big comments.
- Yeah, and it's anecdotal as well.
I don't have studies to back this up,
this is what I've seen and experienced, okay?
So first of all the leg strength, Steve.
Now, as we know, modern e-bikes,
they're getting more powerful
but they reward that high cadence, you know?
To keep on top and to get the boost.
And when we're spinning like that
you're just not putting as much force into the pedals,
and I think that if you're mostly e-biking
and mostly riding it in the way that
they're intended to be ridden
then there's a real risk of losing that leg strength.
- Now we're going to come back to Ben a little bit later on
to explain how to keep on top of
and develop that leg strength.
But I want to come back to you on a point, and that is,
I think I've just got different strengths now
to what I had previously.
I'm doing road which are quicker than they were.
It seems like I can spin easier, what's going on there?
- Yeah, I think basically, Steve,
you've really just adapted to riding e-bikes all the time.
And that higher cadence, you know,
with the power-assist chances are
a lot of your riding's become a lot more aerobic,
which is really important for developing
your base fitness, that endurance fitness
and it really underpins all the higher qualities.
- So you're saying I've got a better aerobic fitness?
It certainly feels that way.
- Yeah, I'd suggest that's probably the case.
And from what I've seen, I've known you a few years now,
I think potentially you're riding more than ever
and you're spending less time in uplift vans as well.
- And that's the great thing about riding e-bikes.
- This is uplift, isn't it?
Right there, but...
- Right, let's go and see
how we can develop those legs, yeah?
- Happy days. - Yeah.
(gentle upbeat music)
Right, Ben, I'm in trail mode.
Cadence is good, the temptation
is to keep at this pace all the way up the hill.
- And you know what, mate?
There's absolutely nothing wrong with that, either.
However, if we're thinking about keeping strong and fit
or even getting fitter and stronger
then I think it's a really great idea, once or twice a week,
two or three climbs each time,
banging it down into eco-mode,
drop the cadence and let's get a bit more force
going through those legs.
- [Steve] What kind of time we're talking on a hill?
20 seconds?
- [Ben] Well I think a bit longer than that really
to get a proper effect out of it.
We're not going max effort here,
we're not tryna blast your heart rate.
But, you know, two to five minutes, I think--
- Two to five minutes in eco mode?
Are you absolutely of your head?
- Absolutely spoiled mountain bike journalists, here,
who only write in turbo. (laughs)
- It's actually not true.
So let's go and have a chat.
Let's go an have go at this eco hill climb challenge
- I'm just going to check that you are actually in eco.
(Steve coughing)
He's in trial mode. (laughing)
(gentle music)
- I do not do standing climbs.
- Yeah, because why would you now?
'Cause it's harder.
- Just didn't feel right.
- And the bike doesn't reward it.
- It totally doesn't. - Whereas on an old trail ride
you'd get to steep bit and you'd have to stand up
or you wouldn't get up it would, you know?
- [Steve] Now I just go into eco, put the seat up
and then spin it like this.
- [Ben] There we go.
- [Steve] Which is a different type of fitness.
Different strength, right?
(gentle music)
Question is, Ben, should you be doing this
sat down or stood up?
I feel like stood up is much better.
- (laughs) So there's no right or wrong answer
and I'd say the answer is do both.
Mix it up, challenge your body in different ways.
Something I'd say in general for all mountain bikers,
e-bike or not, is you probably should
spend more time standing and climbing,
just to develop that strength.
And also it just lays a foundation
if you're then going to do any sort of sprint training
or anything like that. (laughs)
- Now for you guys who've got
a cadence counter on your e-bikes,
probably something between 50 to 70, Ben, right?
- Yeah, it's quite a broad range.
So the fitter, stronger you are
the lower you might be able to go.
Go on, mate. (laughs)
- I think the message here is all about good habits, right?
I mean, two to three minutes?
We've already done about a minute.
(Ben laughs)
- Maybe you're pushing a little too hard there.
But, yeah, habits of the key, aren't they?
I'm not telling people
you need to start doing training rides,
this is just a normal ride of your mates
where you're a bit smart with your time.
- And relax.
- How was that Steve?
- (sighs) Feels good.
Feels, yeah, yeah.
Ah, I love it.
And you forget!
You forget, 'cause get in the habit of sat down spinning
because after all that gets the optimum out of the motor.
But like I said earlier, what we're tryna to get is
that strength and (groans).
- That force, yeah.
And you know what?
It's burning you a bit today
'cause you haven't done it in a while and it feels good.
But it's just that feeling of just
that bit more force through the pedals,
feeling that you're using strength
rather than that momentum of the cadence.
- Do you know what, Ben?
I feel something new coming on here, #ECOCLIMB.
- Yes! (laughing)
- I want to pick out one thing.
In terms of surfaces, I think this is a good thing to do
on a continuous gradient so you can actually
work yourself into it and feel your heart rate
and cadence getting the right rhythm for it, right?
- Yeah, you don't want anything too technical for this.
A fire road is great for this.
And just start steady and as you get into it
just go a couple of gears harder,
drop the cadence, feel that force
and then take it to the top.
- #ECOCLIMB!
(Ben laughing)
You say you go to the gym right, Ben?
- Yeah, I think we need to technique coach mate. (laughs)
- Really?
- Yeah, come and see me.
(log clatters) (Ben sighs)
- So, uphill, check.
But there's got to be more to it,
there's going to be a bit of fun involved.
I mean I love riding downhill.
- Don't we all?
I mean, that's what this is all about isn't it?
Getting to the top in style, Steve.
And, yeah, riding downhill, technical trails,
in my opinion everyone's going to be a better rider,
in a better position, if they're stronger.
- So what are we talking exactly?
Sounds to me like we're heading to the gym, right?
- You know what?
I love the gym, I'm biased.
But, yeah, the gym is one option,
some body weight training is another option.
- That's an easy thing to do at home.
- Yeah, exactly.
At home in the garage, in the garden or out in the park,
get some fresh air.
- Talk, tell me about time
and how many times a week to do it, as well?
- So there's no set rules, basically.
Something is always better than nothing, Steve.
I'm really realistic.
All your people listening and watching, they're busy, yeah?
But twice a week, 45 minutes each, is a great place to start
and a lot of people can fit that in.
And people say, "Oh, just ride your bike more."
But, you know what?
On your lunch break you probably can't go e-biking,
but you might be able to go to the gym.
- There you go.
Right, let's drop into this downhill.
- Happy days, let's do it.
(gentle upbeat music)
(bikes rattling)
(Steve groaning)
- Hey listen, on an e-bike
I'm probably doing twice as many down home runs anyway.
Is that not enough in itself?
- Yeah, you know what?
Two or three times many down hills down runs in same time
is going to help get you stronger and better on the bike.
But if you want to better adapt
to dealing with all those runs now
then best way to do that is to get stronger, Steve.
- Wow.
So as you've proved, Ben, I think
it doesn't matter that it's an e-bike, or whatever bike,
it's actually what you do on the bike that counts.
So don't forget guys, #ECOCLIMB.
Get him a gym with his body weight or weights.
And these things are going to help you the fitness.
You know, for me, today, I've learnt to get back,
out to the saddle, in eco, low cadence.
I'm definitely going to be doing it.
- Happy days.
Yeah, and I'm really confident
you'll feel the benefit as well.
- So there you go guys.
If you want to see some more e-bike inspiration,
what you can do if you're really fit,
have a look at the videos down below.
Ben, thanks for joining us.
I think we need to follow this up with some more.
I think there's lots of science behind this.
Let's get into that.
In the mean time, give us thumbs if you like this video.
Let us know your thoughts on everything to do with fitness.
Maybe you've got yourself a new e-bike for Christmas
and hopefully this has helped you.
Hit on the globe to subscribe to EMBN.
Ben, nice one. - Cheers, mate.