Sports Diet Ideas to Improve Your Cycling Class Performance

 

Nutrition for Cyclists How to Optimise It

Video taken from the channel: Anthony Walsh


 

Dr. Susan Kleiner on “Power Eating” for Optimal Athletic Performance

Video taken from the channel: Mike Matthews


 

HIIT Indoor Cycling Workout | 30 Minute Intervals: Fitness Training

Video taken from the channel: Global Cycling Network


 

4 Fitness Building Training Sessions For Cyclists

Video taken from the channel: Global Cycling Network


 

5 Workout Tips to Improve Your Cycling Performance

Video taken from the channel: Cyclist Australia/NZ Magazine


 

Improving Indoor Cycling Speed and Endurance. How to get faster for cycling classes online. Leggo!

Video taken from the channel: Studio SWEAT onDemand


 

How Cycling Can Boost Your Mental Health – GCN Does Science

Video taken from the channel: Global Cycling Network


 

Boost Metabolism: Why Cycling Your Diet Is Key ft. Bob Seebohar || #102

Video taken from the channel: H.V.M.N


 

HIIT Indoor Cycling Workout | 30 Minute Intervals: Fitness Training

Video taken from the channel: Global Cycling Network


 

4 Fitness Building Training Sessions For Cyclists

Video taken from the channel: Global Cycling Network


 

5 Workout Tips to Improve Your Cycling Performance

Video taken from the channel: Cyclist Australia/NZ Magazine


 

Dr. Tim Noakes Sports Applications of Ketosis and Beyond

Video taken from the channel: Virta Health


 

How Cycling Can Boost Your Mental Health – GCN Does Science

Video taken from the channel: Global Cycling Network


 

Improving Indoor Cycling Speed and Endurance. How to get faster for cycling classes online. Leggo!

Video taken from the channel: Studio SWEAT onDemand


However, you can maximize your performance by adding a small, easy-to-digest, carbohydrate-based snack 30 minutes prior to your class. A banana or small vanilla latte will do the trick to top off available energy stores. Be sure to replenish your fatigued body post-class by immediately taking in carbohydrates along with about 20 grams of protein. Avoid sugar and unhealthy fats, particularly in processed and fried foods, as they disrupt normal cell function and your metabolism. With your nutrition in check, your healthy mitochondria can then multiply in response to intense exercise, Hom says, so training generates more energy, making you faster on your bike.

Boost vitamin uptake It’s not just the ratio of protein and carbs that are important for good cycling performance — a diet rich in vitamins and. Through endurance training you can increase your body’s capacity to store glycogen by 20 to 50%. A fit roadie can store about 450 grams of glycogen in your muscles, blood stream and liver, which will produce about 1800 calories of energy, enough energy for only a few hours of hard riding. Two cups (or the concentrated equivalent) can boost your performance by increasing a vasodilating substance, Nitric Oxide (NO), in the body.

This helps increase blood flow to working muscles, allowing your mitochondria to produce ATP more efficiently and creating an anti-fatigue effect. When buying fitness-specific foods, consider whether the food will be consumed before, during or after the ride. Make sure your sports nutrition is high in carbohydrates with limited protein and fat before or during the ride and has a good balance of protein and carbohydrates if.

Pre-Event Sports Nutrition Carbohydrates are a major energy source for exercise. Carbs help in refuelling the muscles quickly. According to sports nutritionists, an effective pre-workout meal plan should include complex slow-release carbohydrates. In terms of nutrition during races and prolonged, high-intensity training sessions, the potential for carbohydrate consumption to improve performance has been extensively researched.

Stellingwerf & Cox (2014) 3 conducted a systematic review of 61 studies on carbohydrate and endurance performance, representing 679 participants, and concluded. With temperatures soaring over the summer months, hydration is of utmost importance for your enjoyment of cycling and for your performance. Hydration can be broken down into two things: water and electrolytes. Water by itself is actually a poor hydrator, and you need electrolytes (mainly sodium) in order to retain the fluids you drink.

According to new research published in the Journal of Physiology, ketone ester supplements could help improve cycling performance and recovery. Study participants who drank a ketone.

List of related literature:

When you ride longer than 90 minutes, even at lower intensities, make an effort to consume 30 to 60 grams of carbohydrates per hour from sports drinks to maintain your hydration and blood glucose levels.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

There’s no way these competitors can ride 5 or 6 hours a day and have time to eat that much, so they take much of their calories in liquid form while riding.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

These unique dietary requirements—especially as they relate to the goal of performance weight management—are thoroughly addressed in my book Racing Weight: How to Get Lean for Peak Performance.

“Racing Weight Cookbook: Lean, Light Recipes for Athletes” by Matt Fitzgerald, Georgie Fear
from Racing Weight Cookbook: Lean, Light Recipes for Athletes
by Matt Fitzgerald, Georgie Fear
VeloPress, 2014

Appropriate nutrition during the training period and the race itself can help to reduce the incidence of metabolic problems.

“Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance” by Raymond J. Geor, Manfred Coenen, Patricia Harris
from Equine Applied and Clinical Nutrition E-Book: Health, Welfare and Performance
by Raymond J. Geor, Manfred Coenen, Patricia Harris
Elsevier Health Sciences, 2013

Nutrition for endurance sports: marathon, triathlon, and road cycling.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Carbohydrate and carbohydrate1protein for cycling time-trial performance.

“Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength” by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength
by Debasis Bagchi, Sreejayan Nair, Chandan K. Sen
Elsevier Science, 2013

There is perhaps nothing more important to the quality of your training sessions than what you eat and drink in the hour immediately prior to getting on your bike.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Supplementation with carbohydrate and protein every 15 min during exercise resulted in significantly greater performance during two exhaustion rides at 75% and 85% VO2max.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

The researchers reported that after several hours of cycling, the athletes who consumed a combination carbohydrate and protein supplement had higher levels of glycogen than the cyclists who consumed only carbohydrates.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

Armstrong LE, Maresch CM: Vitamin Strauss RH: Dietary carbohydrate, and mineral supplements as nutrimuscle glycogen, and exercise perfortional aids to exercise performance mance during 7 d of training.

“Athletic Training and Sports Medicine” by Robert C. Schenck, Ronnie P. Barnes, American Academy of Orthopaedic Surgeons, American Association of Orthopaedic Surgeons, Robert S. Behnke
from Athletic Training and Sports Medicine
by Robert C. Schenck, Ronnie P. Barnes, et. al.
American Academy of Orthopaedic Surgeons, 1999

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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231 comments

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  • In this week’s Trainer Tip Video, Cat Kom and Bethany talk about how you can increase your speed when working out in a spin class.

  • I suffer from mild deppresion. I’ve been a Cycling nerd for the last 15 years. Every time that I had to quit Cycling for some reason I have suffered a deppresion episode. So this vídeo was very useful for me as I could establish, over the years, a relation between cycling and mental wellness. Thanks you all.

  • I bought her book and listened to every other YouTube video she is on after this. Extremely valuable information. Implementing tons of her advice now.

  • I really love GCNs health related videos! Being well spoken and friendly and seeming genuinely interested, Si’s the perfect presenter for them.

  • Thank you super much for these kind of videos! Nice work! GCN is getting better and better! Please keep the good work and passion:)

  • Great bike channel happy new year to all I cycle 3 miles to work everyday I always seem quicker on the way home this is a great fitness vid thanks to all

  • When you’re riding through the hills and rain, and get miserable, after a while you cannot keep the anger up. It’s some kind of a zen mode, where you suddenly lose emotion and just ride. Like a soldier fighting through pain, the normal life seems almost too easy.

  • If someone asked me to recall how many days I was down, I’m not sure I would know. My emotions must be very platued constant state then… who knows.

  • Really good ride, been spinning at the gym for years but just got a bike at home. After the initial high intensity 30 seconds I thought it was a bit short and the rest too long. By half way they were killing and the recovery was never long enough. Awesome workout packed into an easy 30 minutes to put aside.

  • Speaking for myself as a 65 year old male that grew up playing competitive sports such as hockey and american football. i found myself dealing with depression and anxiety after having to give these activities up not even realizing they were probably keeping me mentally healthy. In my fifties I started weight training and cycling and it seems to have helped keeping me on a mentally even keel so much so that I’ve used my indoor stationary cycle to stop the beginning of a panic attack dead in its tracks. So yes I would say exercise in any form makes a huge difference in your mental and physical heath.

  • Love all your vids,very informative. I’m just a recreation/commuter cyclist. I ride all year unless it’s icy/snowy. 3 yrs ago I got rearended in my car and was off the bike for about 8months and couldn’t ride. I got really depressed and angry, as I got back on the bike things got better, then I got hit in the side of my car from someone who ran a stop sign, so off the bike again. Anyway, I really notice when I’m not outside riding,my moods are aweful, and coworkers and my wife notice as well. Going to the gym helps alittle,but being outside on the bike is my ZEN.

  • Don’t forget to ride with friends, or at least think about riding in places where you can meet friendly people. Wave and give thumbs up. Strike up a conversation with a stranger at a rest stop. Works wonders.

  • What I can tell you is that exercising and especially cycling have ripped me out of my years depression and anxiety and have generally made me a happier person. I’d encourage it for everyone.

  • Types of cycling motivations:
    People: 1. To be fit and slim 2. To be healthy 3. To train for the race
    Me: to watch James and imagine he is proud of me �� and also to be slim and healthy, but this is the bonus ��

  • Just discovered GCN and done the 30 min hiit, fitter than I thought, will be trying the others, thanks for making these available! ����

  • I like this kit…very snazzy guys! I could use something like that…all black hides the holiday indulgence. Smh. #delicious #cycletillidrop lol

  • I picked up this one from a local pro and its great for criterium training. Handy if you have a power meter. Ride in Zone 4 for 5 minutes, bump it up to Zone 5 for 3 minutes, and finish with a 15 second all out sprint. Return to Zone 4 with no rest and continue the pattern. Complete 4 to 6 intervals in a session.
    Helps with lactic acid processing and recovery while still riding at a hard power output similar to what you would experience in a crit.

  • I really love GCNs health related videos! Being well spoken and friendly and seeming genuinely interested, Si’s the perfect presenter for them.

  • Yes. I’d be stuck troubleshooting a circuit card, go for a lunch ride and then figure out a solution the 30 minutes I was away pedaling.

  • But the base…. THE BASE!.. muahahaha.
    Anyway…
    For me its impossible to ride 5min out of the saddle yet…
    I am still working on it, but I am far away from 5min…

  • I like this kit…very snazzy guys! I could use something like that…all black hides the holiday indulgence. Smh. #delicious #cycletillidrop lol

  • Thanks GCN and Si for putting up this video, recently i have been suffering from stress and depression from office workload. I had started cycling 4 years back, but stopped due to laziness and office schedule, but you just gave me a way out. Thanks again for this video. You guys always rock. Am a big fan of Si, the way he deals with complex things in a simplified way. Cheers guys ����

  • Well done. I am a scientist and I was pleased that correlation versus causation was discussed. Good to see these new directions being explored.

  • Nice video on a very important topic. Well done GCN! �� One aspect that could be discussed further, specifically related to cycling, is the mindset that we have. Most cyclists develop a strong “warrior spirit” to endure the pain over time and it becomes a very useful skill in life to fight against mental health problems. Personally, I started cycling very early in my life to fight physical health problems and develop my heart and lungs. I remember that thanks to my training, as a teenager, I was mentally already tough compare to other people. And it surely helped me later in life to fight depression and stress. Cycling is such a complete sport to develop yourself and help prevent or treat any problem of life.

  • Love all your vids,very informative. I’m just a recreation/commuter cyclist. I ride all year unless it’s icy/snowy. 3 yrs ago I got rearended in my car and was off the bike for about 8months and couldn’t ride. I got really depressed and angry, as I got back on the bike things got better, then I got hit in the side of my car from someone who ran a stop sign, so off the bike again. Anyway, I really notice when I’m not outside riding,my moods are aweful, and coworkers and my wife notice as well. Going to the gym helps alittle,but being outside on the bike is my ZEN.

  • Great video GCN I am a cyclist but as well have mental health issues when I get out on the bike it helps with blocking out my problems and get a sense of freedom I also ride with a club relaxed club and it gets me out away from my 4 walls so to speak of my flat with a big sence of achievement and making me fill so much better in myself 100% afterwards coming back from a ride

  • Outstanding comment, well presented. Keep up the great work. I am a fan of your channel and have learned alot. I am a cyclist and enjoy your sense of humor. The video on cycling on men’s private areas was quite informative and a bit shocking but well done nevertheless.:)

  • Love this workout. It’s quickly paced so thirty minutes just flies by and it works me hard which is just what I need! Love that there are no ads.

  • I think every cyclist out there identifies with Si when he said when your riding along within your limits you still have thoughts running through your brain, but as soon as he pushes himself he enters that zone!! That zone is a amazing place I find it so addictive! Great vid GCN…. I only wish my zone was 425watts!

  • For me mindfulness is the pain and suffering on the bike, after that all your stress/mental worries dissolve. I know as I attempted suicide a number of years ago and returning to the bike was and is my life line!!! Great video GCN this has probably helped many people!!

  • It helps me without doubt, but too much, interestingly enough causes the reverse but I think that may be to do with excess fatigue/exhaustion being tired is psychologically damaging. Before I smashed my foot, I used to run for this reason it made me feel better. Cycling does, but not in the same way which is odd as the argument is that exercise creates a mental benefit. Balance of experiences aside, the immediate benefits are bio-chemical (endorphins, adrenaline, etc.) but the secondary benefits are the successes cycling can bring ANYONE losing weight and a better body image (internally and externally how you think you look and how you actually look and how you feel about others viewing you). Cycling gives you time to focus, to experience living in the moment and a reason to be outside. Also, another success is that saying “I rode 20 miles” for a beginner cyclist is HUGE when you think about how far 20 miles actually is and then going to 40, 60, 80 and the big 100 is phenomenal with the looks from non-cyclists when you say it, speaking volumes. I’m autistic (Aspergers and a few other things) so I see things differently from NTs but the bio-chem side is just as valid and makes the cycling experience transparent for all humans I did an MSc in structural molecular biology to understand this better. Thanks GCN, really lads, you’re great and make all of this so accessible. Don’t stop.

  • Prefer this one over the highly popular Burn Fat Fast: 20 Minute one with the women. 8 30 second sprints, a good warm-up and cool-down and decent breaks in between sprints are great. Prefer listening to my own music to be honest and you will have a major sweat. Combined this with DDP yoga and not eating Pizza all the time and gone from 104kg to 92kg in about 7 weeks.

  • Bout to start this tomorrow! Excited to see where I’ll be at the end of July and beyond‼️
    Edit**Day 1 down. Thought I wasn’t gonna make it. Did cheat at the very end during the cool down cause I couldn’t take the seat anymore but I stretched!

  • Long story short I lost everything and my bike was just waiting for me to pick it up again. (Bmx) it was like we were never apart the pain allowed to me get all my tricks again. If I don’t ride my bike I cry I think I have something really wrong but I ride everyday so I’ll be fine.

  • I suffer from mild deppresion. I’ve been a Cycling nerd for the last 15 years. Every time that I had to quit Cycling for some reason I have suffered a deppresion episode. So this vídeo was very useful for me as I could establish, over the years, a relation between cycling and mental wellness. Thanks you all.

  • I have been cycling for over 40 years but because of my situation now, living alone in Italy, I have had a number of panic attacks over the last year, but have found if i can get out on my bike I can relieve the stress and clear my brain of negative thoughts.

  • brilliant training tips… as cycling beginner, is it suffice to simply go through a weekly cycling training via distance or increasing the distances? example week 1 3km, week 2 5km, week 3 8km and so on? will this help to increase stamina, leg strength and endurance in cycling?

  • Top quality info-video! GCN’s brought invaluable spotlight on evidence that would otherwise be limited to the readership of scientific journals (and a few nerdy cyclists). Finally, evidence to make-sense of the dopaminergic/ meditative benefits of riding (many of us are familiar with). ����������‍♀️

  • As a person who suffers from depression and anxiety cycling is literally the main thing that pulls me out of the seriousness of the feelings. I can literally just commute and I have a smile on my face. Cycling is the only thing that brings us back to the initial achievements of being a child I believe. Cheers GCN

  • Top quality info-video! GCN’s brought invaluable spotlight on evidence that would otherwise be limited to the readership of scientific journals (and a few nerdy cyclists). Finally, evidence to make-sense of the dopaminergic/ meditative benefits of riding (many of us are familiar with). ����������‍♀️

  • As a person who suffers from depression and anxiety cycling is literally the main thing that pulls me out of the seriousness of the feelings. I can literally just commute and I have a smile on my face. Cycling is the only thing that brings us back to the initial achievements of being a child I believe. Cheers GCN

  • Again, great job and a great way of differentiating GCN from other similar channels. I will be a happy viewer if this is the kind of videos you want to make.

  • I’ve been blown away with how much effort is being taken in preparing such amazing content by GCN team.
    It’s just amazing and mind boggling to see how much something I did to lose some weight has had substantially more effect on me.
    Great content guys.

  • You might want to include what the rider sees in the environment while they ride that might get some stress read out. Do a ride with varying City traffic conditions and some scenic tranquil rides

  • Really good ride, been spinning at the gym for years but just got a bike at home. After the initial high intensity 30 seconds I thought it was a bit short and the rest too long. By half way they were killing and the recovery was never long enough. Awesome workout packed into an easy 30 minutes to put aside.

  • My memory is noticeably better after starting to ride the last few years a lot. 60 YO. 10K miles last year. I now remember even store clerk names after noticing a decrease in memory in my 50s.

  • Great video and I’m sure many can relate to it. Cycling certainly helps me with my baggage and I’m sure without it I could start going backwards. Well done GCN

  • When you’re riding through the hills and rain, and get miserable, after a while you cannot keep the anger up. It’s some kind of a zen mode, where you suddenly lose emotion and just ride. Like a soldier fighting through pain, the normal life seems almost too easy.

  • @GCN and Simon: This is next level work! Very impressive network TV-level stuff IMO. An important, well researched topic handled with the right tone and pro presentation. I think this video has the potential to actually change lives and that’s something to be very proud of. Cheers guys!

  • What about a fartlek? That can be done totally on feel and it’s one of the most fun (and potentially very painful) workouts out there.

  • Large amounts of stress tend to come from work. Is there a correlation between those who’s work is ‘physical’ as opposed to sitting behind a desk?

  • Her deadlift setup is wrong. Shoulders need to be in front of the dumbell. She is doing more of a squat movement in the beginning.

  • What I find so great is that we’re getting mental health into conversation, great vid guys, personally I have suffered depression and came close to taking my own life, it’s so important to remember that life can change so fast, cycling help me beat depression Along with many other things. I’m working through anxiety now, keep talking about it and supporting each other ����

  • For me mindfulness is the pain and suffering on the bike, after that all your stress/mental worries dissolve. I know as I attempted suicide a number of years ago and returning to the bike was and is my life line!!! Great video GCN this has probably helped many people!!

  • Love this workout. It’s quickly paced so thirty minutes just flies by and it works me hard which is just what I need! Love that there are no ads.

  • I went riding today in Calgary. It was minus 15C when I hit the road. I had on layer upon layer of clothing, winter cycling shoes, a balaclava and it was damn chilly. The roads were snowy and icy. Riding made it feel 10C colder with the windchill… It also made me feel great!!! Sure cycling is good for your mental health… on a freezing cold day like today it also shows that I’m mental.

  • Just go outside and ride a bike. I can smell that musky indoor air from here. Also what’s up with tight cycle suit, you’re indoors! The only gusts of wind you’ll find indoors is the A/C and when someone farts.

  • Types of cycling motivations:
    People: 1. To be fit and slim 2. To be healthy 3. To train for the race
    Me: to watch James and imagine he is proud of me �� and also to be slim and healthy, but this is the bonus ��

  • You might want to include what the rider sees in the environment while they ride that might get some stress read out. Do a ride with varying City traffic conditions and some scenic tranquil rides

  • What I find so great is that we’re getting mental health into conversation, great vid guys, personally I have suffered depression and came close to taking my own life, it’s so important to remember that life can change so fast, cycling help me beat depression Along with many other things. I’m working through anxiety now, keep talking about it and supporting each other ����

  • So what does this say about a “targeted keto” approach where you consume, say, 1/2-1 banana before a vigorous workout, but maintain LCHF otherwise. Found it at 34:36. If I understand the Professor correctly, a targeted approach is unnecessary for most athletes over a wide range of activities. Can anyone verify or correct my interpretation?

  • Leg Press useless especially double leg version.
    How about a step up?
    Calf Raises questionable. Calf muscles are used in pulling more the pushing in cycling. So single leg pedalling would more beneficial

  • It never ceases to amaze me the amount and depth of information GCN provides. And, as an IT administrator, I love data and GCN certainly satisfies my need!

  • This is a fabulous video, along with the one on cardiovascular health. As a lifelong cyclist, I can recognise the differences in my mental state when I’ve not been able to get out on the road or trail. The more we understand the impact of activity on our wellbeing, I think that we are recognising the real negative impact of our being displaced from our natural environment. Cycling appears to improve our demeanor at an individual and possibly societal level. Keep up the good work.

  • Calf raise is a waste of time. Replace that with lunges. This should be done 2-3 times a week with high reps +20 to 16 per set.
    Read Joe Friel’s book, unless you are in the maximum strength build you really need less weight and more reps for endurance.

  • Hello, I know that squats are the best excercise for legs but how many sets, reps and recovery time between each sets should I do at home in order to simulate one hour ride?
    I ask this question because I don’t want to spend any money for a bike trainer or roller to stay fit in Winter or during too many rainy days.

  • Her deadlift setup is wrong. Shoulders need to be in front of the dumbell. She is doing more of a squat movement in the beginning.

  • Not bad (Christina has excellent form) but I would add 2 more exercises to balance out the pushups and calf raises:  pullups and toe raises.  Otherwise, your body’s gonna be imbalanced.

  • Fascinating video. In my experience however, exercise increases mood compared to doing nothing, but doesn’t improve mental health. (Good mental health implies an optimal chemical reaction to your effort,) After my mental health improved, I experienced a lot more enjoyment from cycling compared to when I was depressed.

  • I’m from the UK and uve been doing this spin hit for a good few month now ��! With the schools and gyms closed I’ve found this very helpful to fit in on a morning before my kids wake up or even on a night when they’re in bed. Half hour is just perfect! Really enjoy this. Thankyou ��!

  • Love my 20/40 interval sessions. 20 secs hard sprint, 40 secs easy spin. 10x per set, 5 mins easy between sets, 4 sets total (plus 10 mins warmup & 10 cool down). Total 1:15 hrs, 40 sprints. So actually not that different from your “30 sprints in one hour” recommendation… just differently structured. And by specifying a length of time for the sprint, I find I can’t just let them get gradually shorter as I get more tired.

  • A tall frame is what I like the best because my leg has less bend in it at the bottom of the cranking and I feel like it more power when I have less bending my knee at the bottom of it is this so or not

  • OK GSN: Today i wheight 92 kg and i take your advice,
    One day hill repeat one day flat corse. Objective 80kg and Mendola Pass,Tonale Pass, and oder Dolomites passes (sorry for my grammar)!!!Ps I live in Italy(Dolomites) and i try to upload all my rides on STRAVA.

  • yes.. totally yes a cycling help me to overcome drug abuse use.. im an addicttion of drug. but after doing some cycling.. rrally make me happy and can forget the drug. now im normal people:).. say no to drug

  • 3:20
    I’m sorry if this sound like snobbery or something, but are you suggesting that 8/10 effort on a road bike will amount to 21kmh (13mph) average speed? That seems pretty low, especially on a circuit you know well. Judging this as MTB rider.

  • Just discovered GCN and done the 30 min hiit, fitter than I thought, will be trying the others, thanks for making these available! ����

  • Don’t forget to ride with friends, or at least think about riding in places where you can meet friendly people. Wave and give thumbs up. Strike up a conversation with a stranger at a rest stop. Works wonders.

  • Long story short I lost everything and my bike was just waiting for me to pick it up again. (Bmx) it was like we were never apart the pain allowed to me get all my tricks again. If I don’t ride my bike I cry I think I have something really wrong but I ride everyday so I’ll be fine.

  • My memory is noticeably better after starting to ride the last few years a lot. 60 YO. 10K miles last year. I now remember even store clerk names after noticing a decrease in memory in my 50s.

  • 8 to 12 reps?? what? This is good for bodybuilders that want to gain weight. For cyclist 20-40 reps and many sets is better.
    For sprinters max strength is also good 3-5 reps in combination with explosive exercises like pylometrics and the powerclean.

  • I’m sorry I am finding it quite hard to find a climb ‘5 mintues long’. Next time Matt offers to do the graphics, politely dismiss him, sending him away to practise clipping in.

  • Dear Matt Stephens, unfortunately analogue is technically electronic. No 1 and 0’s involved in the data transfer from sensor to display but still lots of electricity flowing. #factcheck

  • It would be interesting to see how/if the results be different for riding on a calm path or busy car filled street, compared to on a stationary bike in a lab.

  • Awesome stuff, Loved session 1 hill climb Rep#4 I think that smart bike probably makes the difference, is that paint job stock!!! on a serious note, are these a once a week gig or as many as manageable, or realistically for 90% of folk who don’t have a personal trainer 2/3 times a week. Wot is that pose by Matt in the closing scene, shouldn’t you have all picked your favourite “how to stand with your bike pose”

  • What about a fartlek? That can be done totally on feel and it’s one of the most fun (and potentially very painful) workouts out there.

  • For sure I’ve been down, even depressed more than once in my life, but I’d say the “sport” in general saved my life. Cycling at 14, then table tennis, then badminton, then football, then tennis, then running, then windsurfing, then walking, now road cycling again. So absolutely YES! I also have commuted on a bike through my life off and on since my first bike.

  • Outstanding comment, well presented. Keep up the great work. I am a fan of your channel and have learned alot. I am a cyclist and enjoy your sense of humor. The video on cycling on men’s private areas was quite informative and a bit shocking but well done nevertheless.:)

  • Cycling in that “racing bike” posture (leaning forwards) is really bad for men, as the entire weight of the body is placed on the perineum, where the internal part of the penis is. This compresses the arteries required to get an erection and can lead to impotence. That in itself could be a major cause of depression. To avoid this damage, you should cycle in an upright position, with most of your weight on your buttocks and get a “no nose” saddle which further reduces compression of the perineal artery. Basically, if you have a numb, tingly sensation in your groin after cycling, you are cutting off your blood supply to your genitals and if you do that too often, you’re going to cause some damage, potentially permanently.

  • I have battled with mental health issues all my life. Different phases of my life they manifested in different ways. Drugs and alcohol. Exercise addiction. Depression. Over eating. Under eating. Loss of hope/will to live etc. A month ago I pulled out an old MTN bike someone gave me when they moved and began riding it for the exercise and part of my quitting smoking program.

    Subsequently I started looking at YouTube videos about cycling. Found GCN and others. My interest in cycling was piqued when I noticed that after rides I would be much more upbeat and feel better about life. I had always known that exercise can improve your mental Outlook but for years now I couldn’t seem to get excited about working out in the gym. I do a lot of gravel ridesthrough natural areas and I stopped and take pictures of the wild life which usually consists of birds, lizards, crocodiles and alligators. There’s a lot of Peace inducing stuff in those rides plus my thighs are getting strong and my belly is getting less shocking. Now I find myself quite obsessed with cycling and I plan on building myself a nice road bike. I like the tech shows but I especially appreciate shows like this because it reinforces what I have already recognized as a means to an end for myself in my long-standing mental health problems. When I am out exercising hard on my bike, I rarely think about how evil my country is, there’s plenty of time for that later. Peace everyone!

  • I’m coming back from bilateral pulmonary embolisms, 2 rounds of pneumonia and a major autoimmune flare just in one year. I’m so happy to have found your channel and this video today. I don’t have a fancy bike so everyone out there thinking they need one to do this? You don’t. Anything that adds extra tension will do. Also, if you don’t think you can then you won’t. My lungs are scarred after this year and I finished it. Your effort is your effort. Invest in a good HRM and you’re good to go. Again, thank you so much for this. I’ve missed my bike and cycling.

  • One of the trickiest parts of the balance between stress and exercise is that we convince ourselves we are “too busy” to get out. I’ve made that excuse to myself many times. However, even going out for a quick 30 minute spin VASTLY improves my mood every time. Thanks for the reminder!!

  • Just go outside and ride a bike. I can smell that musky indoor air from here. Also what’s up with tight cycle suit, you’re indoors! The only gusts of wind you’ll find indoors is the A/C and when someone farts.

  • This has been my favorite training video so far. I like how the training session examples were very applicable to all riders, including those training without HR and/or power. All of these sessions are very practical and can produce great fitness for every rider without being overly technical. Great job guys, love the videos!

  • But in what tension are they cycling? My old magnetic bike has 8 tension levels and working out at 100 rpm at tension 1 is not the same as 2, 5 or 8.
    Anyone knows the average of km done with this workout?

  • Has anyone used the Episoketren System to improve your soccer technique? Just do a search engine search. On there you will discover an awesome suggestions about how exactly you can increase your soccer skills. Why don’t you give it a shot? perhaps it can work for you too.

  • the health portion in this podcast will hopefully clean away alot of the ignorance swarming around the fitness industry even around the household names!

  • I really like the video,no electronics or power meters.I have a simple cycle computer that tells how fast I am going and my average speed which can be depressing.The hill reps were my favorite.I always say hills make you strong.I also call them the great equalizer,in other words anyone can fly on the flats but put them in a climb and things can really slow down!

  • Interesting and very disrespectful views by the keyboard “scientists”. I think I am better served taking the advice of the guy who works with top level pros! Not the science starved opinions of middle aged Cat 4 wannabes. BMC beats your local club��

  • Nice video on a very important topic. Well done GCN! �� One aspect that could be discussed further, specifically related to cycling, is the mindset that we have. Most cyclists develop a strong “warrior spirit” to endure the pain over time and it becomes a very useful skill in life to fight against mental health problems. Personally, I started cycling very early in my life to fight physical health problems and develop my heart and lungs. I remember that thanks to my training, as a teenager, I was mentally already tough compare to other people. And it surely helped me later in life to fight depression and stress. Cycling is such a complete sport to develop yourself and help prevent or treat any problem of life.

  • Ruined a bit by the adverts, had 2 sets land in the middle of my 30 second efforts! Shouldn’t complain for a free workout though I guess!

  • Well done. I am a scientist and I was pleased that correlation versus causation was discussed. Good to see these new directions being explored.

  • Almost lost it when he said simple carbs during exercise don’t feed your legs they feed your brain… doesn’t sound evidence based to me

  • Hi GCN and a big Hi to Si! A great piece of work away from the usual indeed. Q: can a private person go to these labs and have tests run on them (for a fee)? Thank you

  • If someone asked me to recall how many days I was down, I’m not sure I would know. My emotions must be very platued constant state then… who knows.

  • Does anyone know, roughly how many calories this session burns? Of course it differs a lot but it would be nice to have an idea. This might be a stupid question.

  • Trying to get back into exercise after slowly losing the plot since lockdown! This 30 mins is great because you feel like you’re making a start, are doing something at last, and because it’s 30 mins it feels totallyy achievable when starting back! Thanks GCN!!

  • Thanks GCN and Si for putting up this video, recently i have been suffering from stress and depression from office workload. I had started cycling 4 years back, but stopped due to laziness and office schedule, but you just gave me a way out. Thanks again for this video. You guys always rock. Am a big fan of Si, the way he deals with complex things in a simplified way. Cheers guys ����

  • I have battled with mental health issues all my life. Different phases of my life they manifested in different ways. Drugs and alcohol. Exercise addiction. Depression. Over eating. Under eating. Loss of hope/will to live etc. A month ago I pulled out an old MTN bike someone gave me when they moved and began riding it for the exercise and part of my quitting smoking program.

    Subsequently I started looking at YouTube videos about cycling. Found GCN and others. My interest in cycling was piqued when I noticed that after rides I would be much more upbeat and feel better about life. I had always known that exercise can improve your mental Outlook but for years now I couldn’t seem to get excited about working out in the gym. I do a lot of gravel ridesthrough natural areas and I stopped and take pictures of the wild life which usually consists of birds, lizards, crocodiles and alligators. There’s a lot of Peace inducing stuff in those rides plus my thighs are getting strong and my belly is getting less shocking. Now I find myself quite obsessed with cycling and I plan on building myself a nice road bike. I like the tech shows but I especially appreciate shows like this because it reinforces what I have already recognized as a means to an end for myself in my long-standing mental health problems. When I am out exercising hard on my bike, I rarely think about how evil my country is, there’s plenty of time for that later. Peace everyone!

  • I’m coming back from bilateral pulmonary embolisms, 2 rounds of pneumonia and a major autoimmune flare just in one year. I’m so happy to have found your channel and this video today. I don’t have a fancy bike so everyone out there thinking they need one to do this? You don’t. Anything that adds extra tension will do. Also, if you don’t think you can then you won’t. My lungs are scarred after this year and I finished it. Your effort is your effort. Invest in a good HRM and you’re good to go. Again, thank you so much for this. I’ve missed my bike and cycling.

  • Cycling used to be my go-to hobby for stress and anxiety relief, but what I ended up doing was increasing the stuff that made me stressed and then offset it with more cycling. This worked for about 2 years until I had some significant physical health issues due to over-doing it lol. Although I agree with the concept that exercise is necessary to maintain a healthy lifestyle, you also need to manage the cause of the stress at the same time. Otherwise, using exercise to offset the stress is a bit like painting over a damp stain, its just going to come through again.

  • I have been cycling for over 40 years but because of my situation now, living alone in Italy, I have had a number of panic attacks over the last year, but have found if i can get out on my bike I can relieve the stress and clear my brain of negative thoughts.

  • Are you kidding me I i was done after keeping up with the warmup then they just went super saying I got too tired or maybe because I had the gear up at 8 the whole time don’t know if that matters tho

  • OK GSN: Today i wheight 92 kg and i take your advice,
    One day hill repeat one day flat corse. Objective 80kg and Mendola Pass,Tonale Pass, and oder Dolomites passes (sorry for my grammar)!!!Ps I live in Italy(Dolomites) and i try to upload all my rides on STRAVA.

  • brilliant training tips… as cycling beginner, is it suffice to simply go through a weekly cycling training via distance or increasing the distances? example week 1 3km, week 2 5km, week 3 8km and so on? will this help to increase stamina, leg strength and endurance in cycling?

  • A tall frame is what I like the best because my leg has less bend in it at the bottom of the cranking and I feel like it more power when I have less bending my knee at the bottom of it is this so or not

  • Leg Press useless especially double leg version.
    How about a step up?
    Calf Raises questionable. Calf muscles are used in pulling more the pushing in cycling. So single leg pedalling would more beneficial

  • Cycling used to be my go-to hobby for stress and anxiety relief, but what I ended up doing was increasing the stuff that made me stressed and then offset it with more cycling. This worked for about 2 years until I had some significant physical health issues due to over-doing it lol. Although I agree with the concept that exercise is necessary to maintain a healthy lifestyle, you also need to manage the cause of the stress at the same time. Otherwise, using exercise to offset the stress is a bit like painting over a damp stain, its just going to come through again.

  • This info is great. It gives credit to what my go to mental health/stress reduction has been for 40 years. My challenge is now a heart arrhythmia (I also watched your heart health episode) and growing stress because of work demands. I’m sure I’m not alone and like many other now professional office workers struggling to stay fit mentally and physically until the sweet spot of retirement when we can resume some level of extreme bicycling! I will be going to my doc for some tests. Thanks so much GCN. Your videos and news clips help me a lot,

  • This video is amazing! Love it! However, can you shoot a video about cycling addiction? I have thousand dollars on bicycles, hours of riding and if I dont ride, I watch GCN or read bicycle forum. My boss starts to notice the decline in my performance.

    It is fine though! I love cycling!

  • But the base…. THE BASE!.. muahahaha.
    Anyway…
    For me its impossible to ride 5min out of the saddle yet…
    I am still working on it, but I am far away from 5min…

  • Are you kidding me I i was done after keeping up with the warmup then they just went super saying I got too tired or maybe because I had the gear up at 8 the whole time don’t know if that matters tho

  • #torqueback Living and riding in rural S.W.Scotland most of the roads around here are particularly nasty in winter with runoff from farmland making it like trying to ride on a soupy layer of mud, slop and effluent which is not nice especially when combined with local car drivers that treat the roads like race tracks. (had too many near misses for my liking) I am currently building another training bike based on one of my Dawes ‘crosser’ frames and some spares that were in storage (Deore 3x drivetrain, Vuelta ‘crosser’ wheels and wide(ish) tyres) What training sessions would you recommend for winter rides on gravel tracks & forestry fire roads? as these are safer places to train in winter with no interaction between bikes and cars.:-) Cheers.

  • Wow, what a excellent video. This video is like looking into a mirror. Cycling is my way to deal with stress and, getting out a depression.

  • I really enjoyed this and incredibly important to share.

    Currently, depression is huge killer around the world and can disrupt every area of life.

    Cycling since I could walk has allowed me to connect with all the comments below.
    Meditation also brings about similar mental clarity and alertness too and has changed my relationship with thought. So the same bothering thoughts may never go away but my personal attachment/relationship shifts and therefore the thoughts loose their power.

    Check out their website if you have time http://www.thebrightpath.com

    Thank you GCM

  • I read your Eat Fat to Burn Fat article or blog post that you reference below and it seems to me that you were a little off-base in your “story.” You seem to think that eating refined carbs and sugar causes your body to store consumed saturated fat as body fat. This is NOT the way it works. The problem with not eating fat, i.e., eating refined carbs and sugar, is that they spike the body’s blood sugar level which in turn causes the body to secrete insulin in order to get that high blood sugar level down. High blood sugar levels are dealt with by the body in three ways. One, the body will attempt to use the sugar as fuel for current activity. Two, the body with the help of insulin will deliver the sugar to the muscles and the liver where that sugar will be stored as glycogen in muscle cells and liver cells. And three, the body with the help of insulin will dump the excess sugar in the blood not dealt with by #1 or #2 into fat cells. It is refined carbs and sugar that cause the body to add fat, NOT unused consumed fat that happened to be eaten along with refined carbs and sugar.

    The real reason you “eat fat to burn fat” is you don’t want your body to secrete insulin very much or very often. The consumption of fat does NOT stimulate the secretion of insulin. The reality is that when insulin is present in your blood stream it prevents your body from burning stored body fat. If you consume fat alone, then your body will use that fat as fuel until it runs out. And when it runs out it will automatically convert to tapping on stored body fat for fuel SEEMLESSLY. And if you are a highly trained endurance athlete you can perform well on burning only (or mostly) fat. It doesn’t matter if it is consumed or stored. But nobody eats only fat! They must eat some carbs. The question is how many carbs need be eaten. If you eat a small amount, then only a small amount of insulin will be secreted. If you eat a lot of carbs, then a lot of insulin will be secreted. The body can cope well with small secreted amounts of insulin. But the more insulin that gets secreted, then the more likely insulin will remain in your blood stream AFTER all the consumed food (fat and carbs) has been burned or stored. And since the insulin is still in your blood stream while you have an empty stomach, it prevents your body from burning stored body fat. You’ll kinda be in starvation mode for a while. And you’ll start stuffing your face with any kind of calories you can get your hands on in order to finish the race you’re competing in.

    The title of your article or blog post should have been worded as follows: Eat Fat to Burn Stored Body Fat. The title could also have read: Avoid Insulin Secretions to Burn Stored Body Fat. By eating fat you will definitely be burning fat. By eating a mixture of fat and refined carbs and sugar you will definitely be burning fat, but only the consumed fat type. The insulin produced by the consumption of refined carbs and sugar will prevent you from burning stored body fat. And it’s the stored body fat that you want to be able to burn by consuming fat.

    Now a comment or two about the video “Nutrition for Cyclists.” Overall it was very good. However, it came across as a marketing tool for a program you want to sell. I would have liked it more if the video had gone more into nutrition for athletes rather than just for cyclists because you seem to equate cycling to just an endurance sport. Cycling certainly can be an endurance sport, but it can also be a power sport, speed sport, or high intensity sport. I break training for cycling into two generic types of workouts: aerobic and anaerobic. Think of the aerobic as endurance activities. And think of anaerobic as power activities. You can do your endurance training without consuming carbs. But you definitely need to consume carbs to do anaerobic training. You did not go into this in your video. Major flaw.

    Long bike rides (endurance activities) can be done by burning fat. But lifting weights and interval training at high intensities (strength building activities/ power activities) require carb consumption. The glycogen stores in your muscles and liver have to be fully primed to do workouts that build muscle. And carbs are necessary to accomplish this. Cyclists if they actually train have to do both types of training. Thus you have ignored nutrition for half the training activities that cyclists do. Not good!

  • Cycling helps, excercise helps… talking helps too. Just a quick example this video has 510 comments (between 10.02.19 when it was published and today, 10.05.19). Another GCN video…What’s The Best Bag For Commuting By Bike? Saddle Bag Vs. Panniers Vs. Backpack (between 18.02.19 and today, 10.05.19) has 682 comments!! Keep making great videos guys, Keep talking and most of… keep cycling!!

  • I understand the “happiness” increase due to exercise activity in isolation but what the university study misses is to me a big part of the happiness of riding and that is the sheer elation of riding with the wind in your face, the visual pleasure of riding over nice countryside or beautiful views, and the elation one feels when descending at speed. Surely this is has a significant impact on how good you feel during riding that is not taken into account when riding in a computer filled room with a sci fi hat on your head? Given this is probably hard to measure.

  • I’ve been blown away with how much effort is being taken in preparing such amazing content by GCN team.
    It’s just amazing and mind boggling to see how much something I did to lose some weight has had substantially more effect on me.
    Great content guys.

  • The only think I know is once that I am on my bike, I am in LALA LAND, and nothing can beat that feeling. I often do long detour to keep that feeling last has long as possible before getting home. My favourite time of the day is early morning, sun rising moment..

  • I’m actually quite shocked that GCN suddenly monetized this video and placed the available ad slots throughout the video. I was training along to this and couldn’t skip the ads, as I had to place my phone down to train ended up being nearly two-mins out of sync with the variables I’d programmed in to my smart trainer.

    GCN, I’m actually quite offended by your sudden reversal on the decision not to place ads throughout the training videos.

  • Probably very interesting but I really do not understand why you are completely dressed in black. Ever heard of road safety. You should wear at least a bright jacket so you are more visible to oncoming trafic. All your effort is blown away if you get hit by a car.

  • In this week’s Trainer Tip Video, Cat Kom and Bethany talk about how you can increase your speed when working out in a spin class.

  • I think every cyclist out there identifies with Si when he said when your riding along within your limits you still have thoughts running through your brain, but as soon as he pushes himself he enters that zone!! That zone is a amazing place I find it so addictive! Great vid GCN…. I only wish my zone was 425watts!

  • I´ve been suffering from depression for 20 years (I´m 34 now). The only thing that really helps is cycling (no therapy, no pills etc.)

  • Great video GCN I am a cyclist but as well have mental health issues when I get out on the bike it helps with blocking out my problems and get a sense of freedom I also ride with a club relaxed club and it gets me out away from my 4 walls so to speak of my flat with a big sence of achievement and making me fill so much better in myself 100% afterwards coming back from a ride

  • I am 59. Getting myself out in nature helps my mood. Focusing on technical riding distracts my mind as well as makes me feel better about the capabilities of my body. Si asked insightful questions.

  • I really enjoyed this and incredibly important to share.

    Currently, depression is huge killer around the world and can disrupt every area of life.

    Cycling since I could walk has allowed me to connect with all the comments below.
    Meditation also brings about similar mental clarity and alertness too and has changed my relationship with thought. So the same bothering thoughts may never go away but my personal attachment/relationship shifts and therefore the thoughts loose their power.

    Check out their website if you have time http://www.thebrightpath.com

    Thank you GCM

  • I have mental health issues that I have learned to live with and on those rough days I’ve found that simply getting on me bike and taking a ride definitely helps me. Thanks for touching on this issue and a super big thumbs up to Si and Chris!!! GREAT VIDEO GUYS KEEP UP THE GOOD WORK AND THANK YOU!!!!!! CHEERS

  • 3:20
    I’m sorry if this sound like snobbery or something, but are you suggesting that 8/10 effort on a road bike will amount to 21kmh (13mph) average speed? That seems pretty low, especially on a circuit you know well. Judging this as MTB rider.

  • It helps me without doubt, but too much, interestingly enough causes the reverse but I think that may be to do with excess fatigue/exhaustion being tired is psychologically damaging. Before I smashed my foot, I used to run for this reason it made me feel better. Cycling does, but not in the same way which is odd as the argument is that exercise creates a mental benefit. Balance of experiences aside, the immediate benefits are bio-chemical (endorphins, adrenaline, etc.) but the secondary benefits are the successes cycling can bring ANYONE losing weight and a better body image (internally and externally how you think you look and how you actually look and how you feel about others viewing you). Cycling gives you time to focus, to experience living in the moment and a reason to be outside. Also, another success is that saying “I rode 20 miles” for a beginner cyclist is HUGE when you think about how far 20 miles actually is and then going to 40, 60, 80 and the big 100 is phenomenal with the looks from non-cyclists when you say it, speaking volumes. I’m autistic (Aspergers and a few other things) so I see things differently from NTs but the bio-chem side is just as valid and makes the cycling experience transparent for all humans I did an MSc in structural molecular biology to understand this better. Thanks GCN, really lads, you’re great and make all of this so accessible. Don’t stop.

  • Hi GCN and a big Hi to Si! A great piece of work away from the usual indeed. Q: can a private person go to these labs and have tests run on them (for a fee)? Thank you

  • 8 to 12 reps?? what? This is good for bodybuilders that want to gain weight. For cyclist 20-40 reps and many sets is better.
    For sprinters max strength is also good 3-5 reps in combination with explosive exercises like pylometrics and the powerclean.

  • Cycling in that “racing bike” posture (leaning forwards) is really bad for men, as the entire weight of the body is placed on the perineum, where the internal part of the penis is. This compresses the arteries required to get an erection and can lead to impotence. That in itself could be a major cause of depression. To avoid this damage, you should cycle in an upright position, with most of your weight on your buttocks and get a “no nose” saddle which further reduces compression of the perineal artery. Basically, if you have a numb, tingly sensation in your groin after cycling, you are cutting off your blood supply to your genitals and if you do that too often, you’re going to cause some damage, potentially permanently.

  • Do these exercises to improve your cycling and kill your libido….Sex life…good luck, balance is the key.. cycling+weights = low libido, no desire for nothing but to rest…

  • This video is amazing! Love it! However, can you shoot a video about cycling addiction? I have thousand dollars on bicycles, hours of riding and if I dont ride, I watch GCN or read bicycle forum. My boss starts to notice the decline in my performance.

    It is fine though! I love cycling!

  • Calf raise is a waste of time. Replace that with lunges. This should be done 2-3 times a week with high reps +20 to 16 per set.
    Read Joe Friel’s book, unless you are in the maximum strength build you really need less weight and more reps for endurance.

  • They are all making a big mistake. They breathe through the mouth instead of nose. Read some publications from Buteyko or Patrick McKeown.

  • yes.. totally yes a cycling help me to overcome drug abuse use.. im an addicttion of drug. but after doing some cycling.. rrally make me happy and can forget the drug. now im normal people:).. say no to drug

  • But in what tension are they cycling? My old magnetic bike has 8 tension levels and working out at 100 rpm at tension 1 is not the same as 2, 5 or 8.
    Anyone knows the average of km done with this workout?

  • I couldn’t do any training last 4 months due to plantar fascia. I’m so glad that I did my first work out with you guys!!
    Big thank you to all!! Xo

  • Thank you super much for these kind of videos! Nice work! GCN is getting better and better! Please keep the good work and passion:)

  • @GCN and Simon: This is next level work! Very impressive network TV-level stuff IMO. An important, well researched topic handled with the right tone and pro presentation. I think this video has the potential to actually change lives and that’s something to be very proud of. Cheers guys!

  • “yes, we are all different!” “I’m not”. Excellent program (if I can call a YouTube video a program?) and highlights amongst other things Si’s perspicacity as an interviewer in a scientific realm. Alas, we still don’t have a good understanding of how the brain, or rather the mind, functions, even with a “novelty” hat and a couple of top university departments. Still, more grist for future mills!

  • It would be interesting to see how/if the results be different for riding on a calm path or busy car filled street, compared to on a stationary bike in a lab.

  • For sure I’ve been down, even depressed more than once in my life, but I’d say the “sport” in general saved my life. Cycling at 14, then table tennis, then badminton, then football, then tennis, then running, then windsurfing, then walking, now road cycling again. So absolutely YES! I also have commuted on a bike through my life off and on since my first bike.

  • Great video and I’m sure many can relate to it. Cycling certainly helps me with my baggage and I’m sure without it I could start going backwards. Well done GCN

  • Great bike channel happy new year to all I cycle 3 miles to work everyday I always seem quicker on the way home this is a great fitness vid thanks to all

  • Can’t agree more cycling definitely relaxes me when i have a hard day in the office or working on an issue that doesn’t seem to have any solution i stop get on my trainer cycle an hour or so shower go back to work and all works out

  • Fitness, including cycling, has helped me stay sober. It provides that sense of fulfillment that addicts are always chasing. And it does this through delayed gratification, rather than instant. Which is a very important behavior to learn.

  • Large amounts of stress tend to come from work. Is there a correlation between those who’s work is ‘physical’ as opposed to sitting behind a desk?

  • I picked up this one from a local pro and its great for criterium training. Handy if you have a power meter. Ride in Zone 4 for 5 minutes, bump it up to Zone 5 for 3 minutes, and finish with a 15 second all out sprint. Return to Zone 4 with no rest and continue the pattern. Complete 4 to 6 intervals in a session.
    Helps with lactic acid processing and recovery while still riding at a hard power output similar to what you would experience in a crit.

  • Dear Matt Stephens, unfortunately analogue is technically electronic. No 1 and 0’s involved in the data transfer from sensor to display but still lots of electricity flowing. #factcheck

  • This Over/Under cadence workout is great! 3x20km and I have really enjoyed! good for tt preparations and more varied than ss/threshold sessions:)

  • Again, great job and a great way of differentiating GCN from other similar channels. I will be a happy viewer if this is the kind of videos you want to make.

  • I’m sorry I am finding it quite hard to find a climb ‘5 mintues long’. Next time Matt offers to do the graphics, politely dismiss him, sending him away to practise clipping in.

  • One of the trickiest parts of the balance between stress and exercise is that we convince ourselves we are “too busy” to get out. I’ve made that excuse to myself many times. However, even going out for a quick 30 minute spin VASTLY improves my mood every time. Thanks for the reminder!!

  • exactly this is the reason, why i dont “pedal” to my wort place. I race. I always try to beat my PB an that is such a motivating thing and if i beat my PB i´m happy all work day long:)

  • Pretty cool LastyCam but what’s up with all that ‘stuff’ bouncing around between his legs?:).
    Nice paintjob though… I bet he designed that himself!

  • The only think I know is once that I am on my bike, I am in LALA LAND, and nothing can beat that feeling. I often do long detour to keep that feeling last has long as possible before getting home. My favourite time of the day is early morning, sun rising moment..

  • Yes. I’d be stuck troubleshooting a circuit card, go for a lunch ride and then figure out a solution the 30 minutes I was away pedaling.

  • I’m working on training for a ironman triathlon (2.4 mile swim, 112m bike, 26.2m run). Would these be good to train with or do you guys suggest on doing more mileage/more steady state? I want a fast time but biking is my slowest element, and its 50% of the race? I need to get my heart rate down and finish 112 (180km) in 5 1/2 hours ish but still have gas in the tank for my marathon. Obviously you guys are cyclists and not triathletes but have any tips? Thanks!

  • Do these exercises to improve your cycling and kill your libido….Sex life…good luck, balance is the key.. cycling+weights = low libido, no desire for nothing but to rest…

  • Pretty cool LastyCam but what’s up with all that ‘stuff’ bouncing around between his legs?:).
    Nice paintjob though… I bet he designed that himself!

  • Hello, I know that squats are the best excercise for legs but how many sets, reps and recovery time between each sets should I do at home in order to simulate one hour ride?
    I ask this question because I don’t want to spend any money for a bike trainer or roller to stay fit in Winter or during too many rainy days.

  • I listened to this (over the last couple days) and thoroughly enjoyed it! It makes so much sense and excited to implement these points. Currently looking for some farro. ����

  • Not bad (Christina has excellent form) but I would add 2 more exercises to balance out the pushups and calf raises:  pullups and toe raises.  Otherwise, your body’s gonna be imbalanced.

  • It never ceases to amaze me the amount and depth of information GCN provides. And, as an IT administrator, I love data and GCN certainly satisfies my need!

  • I have mental health issues that I have learned to live with and on those rough days I’ve found that simply getting on me bike and taking a ride definitely helps me. Thanks for touching on this issue and a super big thumbs up to Si and Chris!!! GREAT VIDEO GUYS KEEP UP THE GOOD WORK AND THANK YOU!!!!!! CHEERS

  • Does anyone know, roughly how many calories this session burns? Of course it differs a lot but it would be nice to have an idea. This might be a stupid question.

  • I understand the “happiness” increase due to exercise activity in isolation but what the university study misses is to me a big part of the happiness of riding and that is the sheer elation of riding with the wind in your face, the visual pleasure of riding over nice countryside or beautiful views, and the elation one feels when descending at speed. Surely this is has a significant impact on how good you feel during riding that is not taken into account when riding in a computer filled room with a sci fi hat on your head? Given this is probably hard to measure.

  • This Over/Under cadence workout is great! 3x20km and I have really enjoyed! good for tt preparations and more varied than ss/threshold sessions:)

  • This is a fabulous video, along with the one on cardiovascular health. As a lifelong cyclist, I can recognise the differences in my mental state when I’ve not been able to get out on the road or trail. The more we understand the impact of activity on our wellbeing, I think that we are recognising the real negative impact of our being displaced from our natural environment. Cycling appears to improve our demeanor at an individual and possibly societal level. Keep up the good work.

  • This sounds quite interesting to me, I really want to give this a try. And there so much blabla tradition talk in cycling that performance improvements can get lost.
    Where can I find more Information about this topic and how to use it in my daily life?

  • I have suffered from Burn out and deprresion, those times are 12 years behind me. It where hard an difficulat times, but I got out of it with some good life lessons. At first therapy and medication got me to the point where I could redirect my life, change jobs, leave a bad relationship, then in more stable times I got on without medication. As anyone you have to battle your demons but I managed. I could say I was moderatly happy. 3 years ago I started to train, and got into triathlon, since then coping with stress has gotten much easyer. It’s stille there, don’t be fooled, but mindfullness is indeed at 110 RPM on a static bike… or at 4:50 min/km running,… it really helps. That being said, I would have never been able to get into this sport and shape without the therapy and treatement I had years ago. Exercise is a great help I think, but it’s not a treatement. And of course, when you get stronger you feel so much more confident, and for people with depression, low self esteem, and anxiety, like me, that’s a great bonus.

  • brains evolved for motor/limps controls for reproduction success. Cognition is just a byproduct. So exercise is linked to better mental health.

  • Love my 20/40 interval sessions. 20 secs hard sprint, 40 secs easy spin. 10x per set, 5 mins easy between sets, 4 sets total (plus 10 mins warmup & 10 cool down). Total 1:15 hrs, 40 sprints. So actually not that different from your “30 sprints in one hour” recommendation… just differently structured. And by specifying a length of time for the sprint, I find I can’t just let them get gradually shorter as I get more tired.

  • I got discouraged from running �� so much. I wanted to look into a new routine. I tried this video at the beginning of this month and now I’m hooked on cycling ��‍♀️. I feel good and losing weight.

  • Probably very interesting but I really do not understand why you are completely dressed in black. Ever heard of road safety. You should wear at least a bright jacket so you are more visible to oncoming trafic. All your effort is blown away if you get hit by a car.

  • What I can tell you is that exercising and especially cycling have ripped me out of my years depression and anxiety and have generally made me a happier person. I’d encourage it for everyone.

  • I got discouraged from running �� so much. I wanted to look into a new routine. I tried this video at the beginning of this month and now I’m hooked on cycling ��‍♀️. I feel good and losing weight.

  • Hi, can anyone tell me what would be the effect of carbohydrate overloading [actually switching completely to a zero fat high cho diet for a brief period of weeks for a person who’s body was adapted to hight fat diet and fat oxidation and is poor at carb oxidation? When in rest, it’s plausible that the metabolic rate would be low and the exogenous excess glucpse is converted to fat more readily [as it’s the preferred oxidation method for the high fat diet body] in comparison to someone who’s body is more trained to oxidize carbs more readily? In other words, is eating a high carb meal with low fat force the high fat diet trained body to more readily store that calorie surplus compared to high carb body

  • I really like the video,no electronics or power meters.I have a simple cycle computer that tells how fast I am going and my average speed which can be depressing.The hill reps were my favorite.I always say hills make you strong.I also call them the great equalizer,in other words anyone can fly on the flats but put them in a climb and things can really slow down!

  • Fitness, including cycling, has helped me stay sober. It provides that sense of fulfillment that addicts are always chasing. And it does this through delayed gratification, rather than instant. Which is a very important behavior to learn.

  • James and Simon are my absolute favorite!!!! They are funny and keep you motivated. Great people, great workout! Please add more videos of these guys!

  • I’m from the UK and uve been doing this spin hit for a good few month now ��! With the schools and gyms closed I’ve found this very helpful to fit in on a morning before my kids wake up or even on a night when they’re in bed. Half hour is just perfect! Really enjoy this. Thankyou ��!

  • I’m working on training for a ironman triathlon (2.4 mile swim, 112m bike, 26.2m run). Would these be good to train with or do you guys suggest on doing more mileage/more steady state? I want a fast time but biking is my slowest element, and its 50% of the race? I need to get my heart rate down and finish 112 (180km) in 5 1/2 hours ish but still have gas in the tank for my marathon. Obviously you guys are cyclists and not triathletes but have any tips? Thanks!

  • exactly this is the reason, why i dont “pedal” to my wort place. I race. I always try to beat my PB an that is such a motivating thing and if i beat my PB i´m happy all work day long:)

  • Wow, what a excellent video. This video is like looking into a mirror. Cycling is my way to deal with stress and, getting out a depression.

  • Ruined a bit by the adverts, had 2 sets land in the middle of my 30 second efforts! Shouldn’t complain for a free workout though I guess!

  • James and Simon are my absolute favorite!!!! They are funny and keep you motivated. Great people, great workout! Please add more videos of these guys!

  • Awesome stuff, Loved session 1 hill climb Rep#4 I think that smart bike probably makes the difference, is that paint job stock!!! on a serious note, are these a once a week gig or as many as manageable, or realistically for 90% of folk who don’t have a personal trainer 2/3 times a week. Wot is that pose by Matt in the closing scene, shouldn’t you have all picked your favourite “how to stand with your bike pose”

  • I’m actually quite shocked that GCN suddenly monetized this video and placed the available ad slots throughout the video. I was training along to this and couldn’t skip the ads, as I had to place my phone down to train ended up being nearly two-mins out of sync with the variables I’d programmed in to my smart trainer.

    GCN, I’m actually quite offended by your sudden reversal on the decision not to place ads throughout the training videos.

  • brains evolved for motor/limps controls for reproduction success. Cognition is just a byproduct. So exercise is linked to better mental health.

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  • I bought a spinning bike and I’ve been following your youtube channel. Your classes are great. You definately have a fan from Tijuana, Mexico.

  • Cycling helps, excercise helps… talking helps too. Just a quick example this video has 510 comments (between 10.02.19 when it was published and today, 10.05.19). Another GCN video…What’s The Best Bag For Commuting By Bike? Saddle Bag Vs. Panniers Vs. Backpack (between 18.02.19 and today, 10.05.19) has 682 comments!! Keep making great videos guys, Keep talking and most of… keep cycling!!

  • Only got to the first 10 minutes, ads at the first effort and then at the second but on the second they were continuous so had to get off my bike to skip,too bad,spoiled a good workout ☹️

  • I went riding today in Calgary. It was minus 15C when I hit the road. I had on layer upon layer of clothing, winter cycling shoes, a balaclava and it was damn chilly. The roads were snowy and icy. Riding made it feel 10C colder with the windchill… It also made me feel great!!! Sure cycling is good for your mental health… on a freezing cold day like today it also shows that I’m mental.

  • I bought a spinning bike and I’ve been following your youtube channel. Your classes are great. You definately have a fan from Tijuana, Mexico.

  • They are all making a big mistake. They breathe through the mouth instead of nose. Read some publications from Buteyko or Patrick McKeown.

  • Prefer this one over the highly popular Burn Fat Fast: 20 Minute one with the women. 8 30 second sprints, a good warm-up and cool-down and decent breaks in between sprints are great. Prefer listening to my own music to be honest and you will have a major sweat. Combined this with DDP yoga and not eating Pizza all the time and gone from 104kg to 92kg in about 7 weeks.

  • Bout to start this tomorrow! Excited to see where I’ll be at the end of July and beyond‼️
    Edit**Day 1 down. Thought I wasn’t gonna make it. Did cheat at the very end during the cool down cause I couldn’t take the seat anymore but I stretched!

  • I´ve been suffering from depression for 20 years (I´m 34 now). The only thing that really helps is cycling (no therapy, no pills etc.)

  • Trying to get back into exercise after slowly losing the plot since lockdown! This 30 mins is great because you feel like you’re making a start, are doing something at last, and because it’s 30 mins it feels totallyy achievable when starting back! Thanks GCN!!

  • I am 59. Getting myself out in nature helps my mood. Focusing on technical riding distracts my mind as well as makes me feel better about the capabilities of my body. Si asked insightful questions.

  • “yes, we are all different!” “I’m not”. Excellent program (if I can call a YouTube video a program?) and highlights amongst other things Si’s perspicacity as an interviewer in a scientific realm. Alas, we still don’t have a good understanding of how the brain, or rather the mind, functions, even with a “novelty” hat and a couple of top university departments. Still, more grist for future mills!

  • This info is great. It gives credit to what my go to mental health/stress reduction has been for 40 years. My challenge is now a heart arrhythmia (I also watched your heart health episode) and growing stress because of work demands. I’m sure I’m not alone and like many other now professional office workers struggling to stay fit mentally and physically until the sweet spot of retirement when we can resume some level of extreme bicycling! I will be going to my doc for some tests. Thanks so much GCN. Your videos and news clips help me a lot,

  • don’t drink tea, don’t drink coffee, cover your chin in Yorkshire toffee,

    dancing in the disco, bumper to bumper, wait a minute?

    where’s me jumper, where me jumper??

  • The major problem with diets is our bodies are not all the same so what works for you may not work for me. Timed nutrition sounds good till you find your body not accepting it.

  • Speaking for myself as a 65 year old male that grew up playing competitive sports such as hockey and american football. i found myself dealing with depression and anxiety after having to give these activities up not even realizing they were probably keeping me mentally healthy. In my fifties I started weight training and cycling and it seems to have helped keeping me on a mentally even keel so much so that I’ve used my indoor stationary cycle to stop the beginning of a panic attack dead in its tracks. So yes I would say exercise in any form makes a huge difference in your mental and physical heath.

  • Can’t agree more cycling definitely relaxes me when i have a hard day in the office or working on an issue that doesn’t seem to have any solution i stop get on my trainer cycle an hour or so shower go back to work and all works out

  • Great talk Susan. Back to “basics” and no bullshit. And it is great to hear someone talking reasonably about the carbs. Keto and low carb people should chill out a bit.

  • This has been my favorite training video so far. I like how the training session examples were very applicable to all riders, including those training without HR and/or power. All of these sessions are very practical and can produce great fitness for every rider without being overly technical. Great job guys, love the videos!

  • #torqueback Living and riding in rural S.W.Scotland most of the roads around here are particularly nasty in winter with runoff from farmland making it like trying to ride on a soupy layer of mud, slop and effluent which is not nice especially when combined with local car drivers that treat the roads like race tracks. (had too many near misses for my liking) I am currently building another training bike based on one of my Dawes ‘crosser’ frames and some spares that were in storage (Deore 3x drivetrain, Vuelta ‘crosser’ wheels and wide(ish) tyres) What training sessions would you recommend for winter rides on gravel tracks & forestry fire roads? as these are safer places to train in winter with no interaction between bikes and cars.:-) Cheers.

  • I have suffered from Burn out and deprresion, those times are 12 years behind me. It where hard an difficulat times, but I got out of it with some good life lessons. At first therapy and medication got me to the point where I could redirect my life, change jobs, leave a bad relationship, then in more stable times I got on without medication. As anyone you have to battle your demons but I managed. I could say I was moderatly happy. 3 years ago I started to train, and got into triathlon, since then coping with stress has gotten much easyer. It’s stille there, don’t be fooled, but mindfullness is indeed at 110 RPM on a static bike… or at 4:50 min/km running,… it really helps. That being said, I would have never been able to get into this sport and shape without the therapy and treatement I had years ago. Exercise is a great help I think, but it’s not a treatement. And of course, when you get stronger you feel so much more confident, and for people with depression, low self esteem, and anxiety, like me, that’s a great bonus.

  • I couldn’t do any training last 4 months due to plantar fascia. I’m so glad that I did my first work out with you guys!!
    Big thank you to all!! Xo

  • I hoped i will find some good information in this video about nutrition but then this guy talks about eating high fat!! What an idiot!

  • Has anyone used the Episoketren System to improve your soccer technique? Just do a search engine search. On there you will discover an awesome suggestions about how exactly you can increase your soccer skills. Why don’t you give it a shot? perhaps it can work for you too.

  • Fascinating video. In my experience however, exercise increases mood compared to doing nothing, but doesn’t improve mental health. (Good mental health implies an optimal chemical reaction to your effort,) After my mental health improved, I experienced a lot more enjoyment from cycling compared to when I was depressed.

  • Only got to the first 10 minutes, ads at the first effort and then at the second but on the second they were continuous so had to get off my bike to skip,too bad,spoiled a good workout ☹️

  • Great video. I took ages before I watched it all as thought it was going to a about high fat diet but it’s actually about timed nutrition. Modern thinking and total sence.