- Welcome to this week's Ask GCN Anything.
- Coming up this week, we talk electric cars.
- Yes, and VO2 max.
- And, how to become a pro.
- If you'd like to get in on next week's show,
then use the hashtag #Torqueback,
and what was the other one Chris?
- #AskGCNtraining to be in with a chance of winning
that free 3-month subscription to Zwift.
- Yeah, I reckon we should get answering some questions, eh?
- Yep, let's go!
(dramatic sounds)
- Right Chris, who's first up?
- First up is Saturnio Owens who writes in with:
Hey guys, I'm looking to go from casual riding
to slightly more serious and get my first bike computer.
How exactly can I use that to improve my training?
A lot of workouts seem to rely on power meters.
- Right, if you do have a power meter now,
and you've got a head unit to go with it,
then it's ultimately a great training tool.
You can set your zones and you'll be able to really set
your training so you'll be getting more out of yourself,
which will actually really bring you on from, you know,
amateur to trying to get to a pro.
If you don't yet have a power meter then you can use
that head unit to follow your cadence or your heart rate,
or even your speed and this will also help you
to really push to another level,
and push you a little bit further.
And you'll also be able to use all that data
to analyze your training once you've done it.
- But fear not, if you are just gonna be riding on feel
and using your head unit to track the distance
that you've covered or the hours that you've made,
it's alright because we've got a brilliant video
- We do
- On the channel on how to train on feel,
and it really does work, really well, actually.
- Yep.
(dramatic whooshing sounds)
- The winner of this week's 3-months free subscription
from Zwift is:
- Dreamer!
- Yes, it is.
- Who writes in, with, I do roughly 40 miles a day,
4 days a week, but really struggle with losing weight,
and I also love sprinting which seems to turn my fat
into muscle.
What Zwift training session do you recommend I do
to help lose weight?
- Right, first off, great question, and as always
we send this question off to Zwift, and they come back
with the answer.
So they've come up with this:
Firstly, you're actually achieving a really good level
and a really good base, doing the 40 miles per day
for 4 days, and there's only a few things you need to change
to help you get your weight loss target.
- Yep, but first off, you should consider all
of your nutritional choices.
I mean, all of us could most of the time,
make better choices when it comes to nutrition.
But, if you are going to be making any changes,
you need to make sure that they're going
to be sustainable over a long period of time,
because everything in moderation works best.
- Yep. And with this in mind, maybe think
about honing in on one piece of your diet
to take out, so for example, I'm a big fan of chocolate.
- Oh yeah.
- Don't know if you are, yeah, so I would look at taking
the chocolate out of my diet, but then make sure you're
only doing one part of your diet, because you want
to make it sustainable.
If you end up taking out all your treats this is
just not gonna be sustainable and you'll end up
wanting to gorge on loads of food and that's not gonna help.
- Yep, and then the next thing you wanna look at is
actually trying to maximize the amount of calories
that you burn whilst you're out on the bike,
and a great way to do this would be to do
um, carb cycling, effectively.
So, if you're gonna go out and do an easy 40 miles,
you probably don't actually need to eat a load
of carbohydrate, and in fact, why not try
and do it with no carbohydrate beforehand,
maybe just a few eggs, avocado, that sort of thing.
If you really need something when you're out
on the bike, after an hour then you can start
to top up your energy stores, but try and keep it low carb.
- Yeah, so for example, that strategy we're implementing
is that low-carb strategy for the longer endurance rides,
- The easy rides.
- And then for those high-intensity rides we wanna look
at maybe a high-carb strategy, so maybe have
some carbs 60 minutes before a really hard Zwift session.
And that way, you'll be fueling up for
those high intensity sessions and underfueling
for those low, easy rides.
- Yep, definitely, that'll make a big difference.
And then finally, research has actually shown
that by breaking your efforts down into a total
workload around 5 to 7 minutes is one of
the most effective ways to boost your metabolism
and actually burn of fat, so it's a load
of small, short, sharp intervals.
- Yeah, Zwift actually have some really good
sessions for you to get stuck into.
And it's on the Zwift Academy 2018 programs,
and over there you'll see the Under Ones program,
as the name suggests everything's under 1 minute.
They range from 10 to 30 seconds and all
that really hard workout is done under 5 minutes.
So that way you'll really get that VO2 session going
and those are really good sessions to do with
your high carb strategy.
So try and implement all those things and hopefully
you'll see a big drop in your weight loss
but you know, a good drop.
- Yep, it's not gonna happen over night, give it
a good 6-10 weeks and then let us know
how you're getting on.
- And next question, we have from Zak Swan.
I'm 13 years old, I want to be a pro when I am older.
How do I get there?
Right, what would you say to start with?
- Lots and lots of bike racing basically.
So you wanna join your local club and then see
what they advise from there, and then if they say,
yeah there's a race coming up on such and such a day,
you definitely want to get involved with that.
Closed-circuit racing is a brilliant way to start,
some track racing maybe, or some Cyclocross.
Basically, try and cover as many different disciplines
as you can, because this will make you
a more rounded bike rider.
- Yeah I would just add, really important, to you know,
get involved in the local clubs and maybe a quick
Google search just to find which one's closest to you.
That way you can find people that are close to your area
that you can train with, meet like-minded people,
and also be able to talk to them to find out
where's the local closed circuit road race,
or where is the local Cyclocross race,
and this really helps you get into the community,
and it will really bring you on, yeah.
- Yep.
- And just keep working at it because you will get there.
- Yeah, race and learn, race and learn.
But the most important thing to do is to enjoy
your bike riding.
- Yep.
- If you wanna be a pro, you're gonna be spending
so many hours on a bike, if you don't enjoy it,
it's just not worth it.
- Hundred percent.
So good luck with it, and please let us know
how you get on in the comment section below.
And also, what club you choose, that'll be interesting.
- Yep.
- Right, next question we have, from Fireblade2681.
- Ooh, with asthma and hay fever seemingly ubiquitous
in the Peloton, why is there no discussion about making
all the vehicles in a race electrical?
Cyclists must be gulping in airfuls of pollution
which is a leading contributor to asthma, hay fever,
and other diseases like cancer.
Also, why do pro cyclists motor pace behind petrol bikes?
I don't understand why you'd want to stick
their respiratory nozzle up an exhaust.
Are pro cyclists' health and wellbeing being neglected?
Pollution is an invisible killer.
Is it a case of out of sight, out of mind?
Would it be logistically possible to mandate
that all vehicles following the pro Peloton be electric?
- Right, really interesting question, and I did do
a lot of research but I don't have asthma so,
have you got any insight into the asthma?
- Well, one thing I would say is that over the years,
with the introduction of catalytic converters
and cleaner engines, that actually the fumes coming
out the back of vehicles is much less severe
than they were years ago.
When I started I used to treat my asthma all the time.
- Mhm.
- But, actually the most important factor when in a bunch
is that you're not actually anywhere near vehicles at all.
And the um, the pollution that you're breathing in
from the center of a bunch in a bike race is
so minimal that in fact, it's negligible as to
what effects it's actually having on you.
- Yeah, and it, cycling is very, a traditional,
you know, historic sport.
We've always had petrols, petrol cars since the start
of you know, the history of cycling.
And it hasn't really become the electric new era
of road racing.
- No, it's like an oil tanker, isn't it, it's slow moving.
- It is, it's very slow moving, and I don't think
there's electric cars that, you know,
have enough miles in the car, without charging them up,
- No, exactly.
- to be able to wait for two hours.
I mean you can't go and do a 240K race
and then wait for a couple of hours
while you're charging before you've got the transfer.
- Yeah, exactly.
That's the trouble, it's the transfer.
So you might travel an hour and a half before the start,
you might then travel for five hours during the stage,
and you've got another couple of hours afterwards,
- But the--
- but at the moment, the range isn't that great.
- Yeah, but I would say, as the electric cars
get better and more efficient, then I think we will see
electric cars in the pro Peloton in the future.
But I just don't think yet.
But then again, saying that,
EF, Education First, did have a Tesla at the uh,
RideLondon-Surrey classic last year.
- Ooh.
- Yeah.
- Maybe it's a sign of things to come.
- Yeah, keep your eyes peeled cause it's gonna be
an interesting one.
- We got a question in here from Will Budge:
I'm going off a winter of FTP improvement with
a lot of work done on Zwift.
How can I improve my VO2 max ready for
the coming race season?
- Great work this winter Will, and those FTP hours
will certainly improve your performance out on the road.
But your VO2's going to be the icing on the cake, isn't it?
- Yes, it is.
- It's gonna be those race-winning intervals.
And we've got a brilliant video on the channel
with Si and Dan actually which will help talk
you through what you need to do to try
and really raise your VO2 max.
- Yeah, keep working at it because ultimately
those are your race winning efforts.
So yeah, go hard or go home.
- The reason why your VO2 max is so important is
that oxygen is vital in helping your body turn
fuel into energy.
So therefore, the more oxygen that you can
actually get in, the more efficiently you can
turn fuel into energy, so therefore the longer
and harder you can exercise for.
And that's probably the reason why some people try
and artificially boost their VO2 max by using
ill-gotten methods.
- I've got some good news, Si.
- Yeah?
- You don't need to dope to increase your VO2 max.
- Oh, that's a relief.
- I've also got some bad news.
- What's that?
- To increase it naturally is really gonna hurt quite a lot.
- That's not bad news mate, no pain no gain.
- Next question comes in from Corey Ireland.
- I see what you did there.
- Wait, wait, wait for it you'll understand in a sec.
When is the appropriate time in a week to be
incorporating off-the-bike workouts like core,
- Ooh.
- exercises?
Easy days, hard days, recovery days,
or does it even matter?
- Well Corey, we think that actually any day's alright,
but we recommend doing core exercises on your
slightly shorter or easier days on the bike
because you'll have more energy left over to put into them.
And if you were to take on any strength training
at all then we recommend doing these before
an easy day or a rest day as you're likely
to feel a little bit stiff and a little bit dead after them.
- Bang on, Chris, and I would say check out
this video, because Emma runs you through some actually
really tough core exercises that I've tried but failed.
- Number one, this is what I call a Swiss ball burpee.
- [Female Speaker] The starting position is a plank
with your feet flexed on the ball, body in one straight
line from heels to shoulders.
Don't arch your back or sag in the middle.
The burpee is three separate movements.
First, a leg tuck, rolling the ball slowly towards you,
keeping your backside nice and low.
Then, roll it back to plank position.
Second, hinge at the hips, keeping your legs straight,
to roll the ball towards you and slowly return
to the plank.
Finally, a press-up, returning to plank to start again.
Complete the whole sequence ten times through,
then rest for 2 minutes and try again.
- Next question comes in from who, Chris?
- Next up is Nathan Bilham.
Hey GCN, I've started getting into cycling
as I'm training for a triathlon and cycling always
interested me.
I'm quite fit in general from all my running.
What would be the best way to get into cycling,
because I don't even know where to start.
Intermediate, or slow?
Do you have any videos to watch in order
to get better, basically, because fixing a puncture
for the fist time the other day blew my mind.
- Wow, well, we do have a whole host of videos
on the channel, so just go through the how-tos.
We've got ones from fixing punctures to riding descents,
to cornering, to pretty much anything.
So yeah, go and have a rumble through those.
- Yep, enjoy, you'll be there for a while.
- Next question comes in from Tim Bla, like that.
When should I stop winter base training
and transition to the speed HIIT workouts?
HIIT stands for High Intensity Interval Training.
- Training, good work James.
Um, we recommend actually a good four to eight weeks
before your first race, but, actually, there's no reason
not to do that sort of training throughout
the entire winter, as long as it's periodized
and well structured, you should never neglect the intensity.
- Exactly.
- Next question comes in from Laurence Deverson.
- Who intends to participate in Hill Climb event
which is 24 kilometers long.
Ooh, that sounds pretty tough.
With a six percent average gradient
with pitches up to 11% gradient.
I have a full time job with occasional overtime.
How can I squeeze in the training
and what type of training should I do for
the hill climb?
- Intervals, intervals, intervals.
- Yep.
- Jump on the Turbo, 45 minutes, it makes the most
of that short period of time so maybe after work
or even at a lunch time, or even before work.
And then you can get some really hard sessions in
that will really bring you on in leaps and bounds.
- Yep focus on your aerobic capacity by redoing
those long 10, 12, 20 minute efforts
and that will really boost your ability.
- Yeah, good luck with those, do let us know
how you get on in that hill climb in the comments below.
- You gonna pronounce that next name?
- Uh, mm, no.
Uh, how can I overcome fear of falling at zero speed?
- Ooh, well, spending time on the bike
and getting more confident and comfortable
on the bike is the most important thing
that you can do to become confident and comfortable
on, well, at any speed, basically.
- Yeah, just spend time.
It just takes time.
- Make up a little obstacle course for yourself
and have a little bit of fun with it.
Because cycling should be fun.
So find a car park and practice a few skills,
try and turn around in a parking bay for example,
that sort of thing.
- Yep, next question Chris?
- Right, Markus Unneberg, Hi GCN crew.
I'm 20 years old and the coming summer I'm riding
the Giro delle Dolomiti with my father.
I completed, I competed in cycling until I was 16
but pursued other endurance sports until I was 19.
After having time off the saddle for these years,
what is the best way of training for this event?
And, so I can beat my dad?
Can't wait to hear from you.
- Right, great event, and this event is 6 days long
so maybe stringing some days together will really
help you get that periodization of you know,
using, being able to ride, you know, one day
after the other.
- Yep, back-to-back sessions is really important for this.
And also try and build up your endurance so aim
for the three to four to five hour rides over a weekend,
and then throw in some efforts in the week.
You want to be able to get, you want
to get comfortable, basically, at riding really,
really hard for 40 to 60 minutes at a time, in the climbs.
- Yes, for sure.
And, next question comes in from Ondra Stehlik II.
After finishing a ride, what should I do first,
stretching or eating?
- Ooh, that's a good one.
And one that I used to combine, actually,
and do them both at the same time.
- Really?
- Yeah.
- So you used to do like, maybe, go to the splits
to eat your food?
- Well, look, imagine I had like, a bit of coffee here.
- Yeah.
- Well, not coffee but a bowl of porridge
or a bowl of protein or whatever.
Protein powder, porridge, you can stand there,
you get your little spoon.
- Oh, that's quite clever, see, I used to just
well, stretch and then eat.
- But, it's like--
- I guess that makes me quite boring.
- Mm, yeah, but if you came home from training wet and cold,
the first thing you should do is get warm and dry.
- Good point, have a shower as well.
- Ooh, Unknownoriginboc.
- Right, I just finished the VO2 max interval
that I led actually.
The ending was a five minute sweet spot interval
that was quite horrid, yeah, I'm sorry about that.
I found that quite horrid, too.
You talked about how it was more mental.
Do you have any tips to improve your mental fortitude?
Do you have any tips Chris?
- Get really motivated, really focused
on what goal you're trying to achieve.
Music really worked well for me so if I have music on,
when I was training I always found
that was more motivating to really hit the target
that I was trying to set myself.
And then where do you wanna go with that fitness?
When I was training it was because I was trying
to win bike races so that really really spurred me on
and made me dig that little bit deeper.
- Yeah, really good point.
So either put on some TV or some music videos or whatever,
just to kind of make you not think
about the pain you're suffering,
and then yeah, just think about that eventual goal
like Chris said.
- Goals, all about goals, right.
Bisley Bob, hi GCN.
I recently got a bargain on a sweet new jersey.
Fits great and looks the part.
However, there is one problem:
it doesn't have the rubber gripper along the hem,
so it rides up my back a bit as I'm cycling.
Do you have any hacks on how to get that hem gripping?
I've considered blobs from a hot glue gun-
(laughing)
- Um, seems like a recipe for disaster.
- Yes! - What do you think?
- That is going to be a recipe for disaster.
Just don't do that.
Ah, maybe um, I mean, as I was reading that,
as you were reading that question I was thinking,
maybe some electrical tape?
- Yeah, I've got a better idea.
How about stitching a little piece of Velcro
into the top of your shorts,
and then the other piece of Velcro that hooks
into the bottom of your jersey,
and just attach them to each other.
- That's quite a good idea.
- Be really easy to do as well.
- Yeah, try that, there's a hack for you.
- And the last question comes in from Helicase21.
What are some good workouts to do the day
after I do a hard leg session at the gym?
Weighted lunges, weighted squats, box jumps,
and a core workout, ouch, sounds really painful.
- Ooh, I'd probably spend the whole day
in bed if I was you.
But if you've got energy to burn, then why not start off
by doing our 15-20 minute progressive workout
that we've got on the channel.
And if you're still feeling good after that,
move into some high cadence work,
so 100 to 110 RPM for 3 to 5 minutes at a time,
with a similar uh, rest period in between.
And the intensity you wanna aim for is
around 80-85% of your sustainable threshold power,
so what you would maintain for about an hour.
- That sounds like a good session.
- Yeah, good luck with that.
- And on that note, I think we should finish
this week's Ask GCN Anything, cause that's inspired me
to go and get training myself.
- Nice.
- If you have enjoyed the show then make sure
you give it a big thumbs up.
And if you want to get involved in next week's show,
then use the hashtag #Torqueback and
- To be in with a chance of winning that free
three-month subscription to Zwift,
use the hashtag #AskGCNtraining!
- Yeah, and if you're inspired to watch another video,
then why don't you check out this cracker
just over there?
- Yeah, but before you do that, check out the shop
where you can get your hands on some of these jumpers.
- Yeah, I forgot about the jumper, Chris.
- Well, finally we're not wearing the same one.
- Yeah, finally.