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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  • 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.