Indoor Training Special Edition | Ask GCN Anything


– Hello and welcome to Ask GCN Anything. – Yes, and we’ve been going
through all your questions and a lot of them are
relating to indoor training because well, for most of us
in the Northern Hemisphere, we are in the deepest darkest winter, so it’s a perfect time to go
through all your questions on indoor training. – And if you would like
to be in with the chance of winning a free three
months subscription to Zwift use the #askgcntraining, and for all your other
questions #torqueback. – Yeah, which fits perfectly for our indoor training special. So without further ado, let’s crack on with the first question. – Ah! – From winnetou93 who asked
as the indoor training season is approaching, which
a lot of us are in already, I have a questions: I find
it hard to ride out of saddle/sprint on my indoor training, and like that I don’t feel
I can put in that much power I would normally be delivering outside. Do you have any suggestions? – Yep, so it’s quite
fairly common question and quite a common issue actually, lower power indoors and
struggling to stand up. – Yeah, a lot of us are in
that same boat, aren’t we? – Yeah, so with your sprint training, you wanna focus on the fact that actually you’re training
your neuromuscular pathways as much as the maximum
strength of the muscle indoors on the turbo trainer, and then you can convert that to outdoors training afterwards because the more often
you use those pathways, the more clear and effective they become, which will in turn
improve your sprint power. So keep going with it. Don’t worry about the actual discrepancy in your power numbers, and when you get outside you
can then run them up again. – There you have it
from a proper sprinter. – Next up, we have a
question from Simon Lund. I am returning to training after and ankle and heel fracture. Ooh, painful. Sadly, my FTP has plummeted by 25% and so my question relates to
calibrating training intensity on the road back to fitness. Should I use my old FTP or
should I use my newer, lower FTP or somewhere between the two? – Yeah, I personally would
drop it down to your low one and do it progressively. I know it’s really demotivating when you’re not hitting
those numbers you’re used to, but go back to the start
and work the way back up. In six weeks of progressing and training, you’ll really find the benefits. And your numbers will return
to those higher numbers that you once had. – Yeah, 25% is a lot so if you try and aim
for those higher numbers you’ll just wildly be overreaching. – And that’s demotivating as it is, when you just cannot hit
those numbers you did before. – For more info on the threshold training, check out the video of
Versi in the background. – Tracking your fitness compared
with prescribing training. – Okay. – And when you’re prescribing training, if you feel like you need endurance, you probably need to go quite
a bit lower than your FTP. If you’re working on those things, those weapons that are
gonna win you bike races, you’re probably working at
quite a bit higher than FTP. – The next question is from Ellis Kurzman. I wanted to try a track event, however I don’t have a
track in the town I live or a cycling track. Do you have any tips for track training without a track track? That’s quite a lot of tracks. (laughs) – I’ve lost track, anyway. (laughter) The first thing you wanna do is get yourself a pair of rollers because these will be quite
specific for your track cycling. Track cycling is all about
cadence and being really smooth and the rollers are the
perfect place to learn that because if you bounce on the rollers you’ll be all over the place, and it’d be the same on the track. A good set of rollers and
then work on cadence bursts because it is your
cadence that defines how fast you’ll be able to go ultimately. – Yes, and then it gets you
used to being on a track bike when you’re on the rollers. Work on cadence, get
comfortable on your track bike, and well, then get on the boards, and you should feel a lot
more comfortable and faster. – If you don’t know
how to add the rollers, check out the video.
– Yeah. – So before we get started with Matt, a few tips for setting up your rollers. Firstly you want to make sure they are next to either a wall, a rail,
or perhaps even a doorway so that you got something
with which to prop yourself up before you start rolling. – And the winner of
this week’s three months free subscription from
Zwift is Brendan O’Regan for this question: as a
general sportive rider what is the best Zwift
workouts/plans to do over the winter months to keep fresh with hills and flat riding? What is it? – You know what, Brendan? The winter is a perfect time
to maintain your fitness with a little lower volume, and also just less stress
than you’d normally have with a strict, structured program, and this is where something
like Zwift really can help. – Yeah, and also it can
personalize you sessions. For example, if you set a
program of 12 weeks long and you only manage eight weeks, it’ll actually reorganize it so you get the most important weeks in that eight week period. – Which is really good. Then if you also want
to include some of your outdoor sessions there, you
can work on your endurance. So a longer two, three, four hour ride with a high cadence than
you might maintain indoors, and then include a few sprints because sprinting is always
going to be easier outdoors than indoors, so five
to eight second sprints, and than 12 minutes in between them. About six in one session. – Yeah, and also Zwift has
actually specifically designed a program called Active Training Season, or Active Off Season, sorry, which is specifically
designed for cyclists to keep fit through
that off season period. – Quite fancy doing that myself. – Yeah, I think I need it. – It’s been a long off season since May. – Yeah, so try that and
make sure you get involved on the group rides, the
Gran Fondos, and the racing, and yeah, good luck with your off season. – An Irish Destiny writes
in with hi team GCN, I am wondering is is there a way to increase my sprint speed
during indoor training? – You love sprint questions, don’t you? – I do, yeah. – Yeah, you love it. But anyway, there are plenty
of indoor training sessions that you can get ahold of and actually one that
works really well for me, and I’m sure you’ve done it as well, is 20 second effort but you
do the first 15 seconds seated so an all out seated sprint, and then the last five seconds when you’re trying to get
that extra bit of power out, you get out of the saddle. And this works on your seated power and your all out peak power. Ultimately, there’s four
aspects to a fast sprint and that’s work on your arrow position, your cadence because ultimately
the faster you peddle the faster you’re going to go, your peak power, and
your sustainable power. – Yeah, well done, you did well there. – I know, I just ran with them all. – And you can train them
all at the same time so the effort that James described then, five seconds standing at
saddle even whilst indoors will really focus on your peak power, the next 10 seconds will really
focus on being aerodynamic and your cadence because
you’ll be building all the way, and then the final five
seconds, that’s the final surge to the line and that’s
again, your sustainability. – Yeah, so really work on those. They’re not easy sessions because well, no hard sessions are easy, but you really well find it effective and your sprint will benefit from it. – Yep, and you’ll really notice that when you get back out on the roads. So again, six sprints in one session is the maximum number you
really want to aim for. – Yeah.
– Enjoy. – I don’t envy you. The next question, bare
with me on this one, is from Piotr Sadzinski. – Nice pronunciation. – Yeah, thanks mate,
I’ve been working on it. I recently slammed my stem
and find my wrists hurt while riding on the hoods. I prefer to retain that
slammed look, like Blidys, is there anyway I could be mucking up the way I ride on the hoods? For instance, if I really focus on keeping my elbows more bent,
the wrist pain lets up, but I need to counter the lower position by using my triceps
and lower back muscles, which seems inefficient. Are there any tips? – Yeah, there are. Without seeing you on the bike, it really sounds like you’ve gone all in for fashion over function. – Yeah, 100%. – Which, whilst it’s cool, it’s only cool if you’re still going
fast whilst doing it, so what I would suggest otherwise
is to put your stem back to where it was and then slowly,
five millimeters at a time, bring it down to the position
that you really want to have and then spend a good week
or so in that position, and then work toward your end goal. And also, whilst you’re doing this, some upper body strength
work, like triceps, and a little bit of stretching as well. – Yeah, stretching your back
and all your core muscles will really help get
into that low position that you really desperately want, but I personally would recommend
you go for a middle ground. Maybe not go right down to a slammed look but maybe a couple millimeters. – Exactly. Function is better than
fashion when you’re going fast. – We wanna go fast at the end of the day. – Exactly. Next up is a question from– – Nice hands, mate. – Jazz hands, went to drama school. James Baynton, I’ve
recently bought a new bike that’s come with a tubeless disc setup. I want to use it on the turbo trainer and I already have a turbo training tire. Would I be able to use
a spare non-disc wheel and use that purely for
turbo or do I need to buy another disc brake ready wheel? – Well, you can, 100% use that spare but as long as the
through axel, or the axel, fits in your bike basically. I can’t use one that probably doesn’t fit because it won’t fit in your bike, so yeah, finding a wheel that fits and then use that indoor
training tire will really work. You don’t have to have a disc
specific one at all, really. – The only thing we would advice though is if that spare wheel is
only marginally more expensive to get a disc one, then it’s
probably worth doing that because you never know when
a spare wheel comes in handy. – Yeah. Now it’s time for the quick fire round. We’re gonna do our best to make it quick. This starts from Niels Munk. I’m training to be a sprinter,
more so than a climber. I think I have the acceleration
training dialed in, but I am at loss as to how
to train for top speed. Have you got any inputs on
how to increase top speed? – Yeah, we do! – Motor pace it. – That’s a really good one. You can motor pace if you’ve
got that available to you, like two minutes at a real
high pace, like 60 Ks an hour, and then into a big long
sprint, say, 20 to 30 seconds because to reach your top
speed is as much about sustaining a long sprint as
it is about having the power. Focus on your position on the
bike as ever and get cycling. – Yeah, good luck with
that top speed training. – Joecuan, is there any
benefit for a cyclist to train on a rowing machine in the off season? – Yes, 100%. It’s really good for your
cardiovascular fitness and also your muscular strength too. I’ve actually been doing it this morning. – Is that where these
massive arms come from? – Yeah. – ‘Cause they won’t know
when you’re a bike, right? – No. (laughs) – Cpflashclass, do spin classes, I’d like to read the question.
– Sorry. – Do spin classes have any
application in cycle training? – Yes, they are perfect. I actually really enjoy doing them because I find I push myself more when someone’s shooting at me, but yeah, 100% they work a dream. – Next question! – Good 45 minutes session. He scared the dodos out of me, yeah. – You said you like to be shouted at. (laughter) – Will Halicki, will I get
the same workout benefit if I do the same ride
in the warm or the cold? – The same benefit? Well, that kind of depends on how you cope with the temperatures, but on the whole it’s
healthier and more beneficial to train in the warm because
certainly if you’re training for fat loss and things like that, you’re burning more
calories when you’re warm, but also it’s easier on
your lungs and your muscles ’cause your muscles are up to temperature. – I used to hate training in the cold ’cause my lungs started to hurt. – Yeah, me too. Everything just kind of feels
a little bit dead, doesn’t it. You definitely have
more benefit in the warm but, to a certain extent,
it’s not gonna harm you to train the cold either. – Well, there you have it. Next question is from Ho il. Hi, if somebody has a
massage once in a while, when is the best time to have it? Maybe on a rest day or
after a hard session? – I would always recommend on
the same day as a hard session and the day before a
rest day or an easy day because sometimes it can
leave your legs feeling a little bit heavy and dead, can’t it? – Yeah, and it gets that lactic acid out, so it’s really working on
flushing the legs through so it’s really good for
recovery and it feels amazing. – Here’s a popular question
we get on the channel. – From Matthew Wong,
where’s Lasty nowadays? – Well, good question, and if we listen really carefully, we might be able to hear
him working upstairs. – Yep, he’s still around, don’t worry. Lasty is still in the building. – Yeah, The Brick is still here. The next question is from Marko Pielic. – Mega, you’ve done a good job there. – Yeah, no, I think I mucked that one up. Anyway, we’ll move on. When doing indoor cycling sessions with footage of actual climbs, why are you always setting
your resistance level to around 3%, which is
two times or more lower than the actual average
gradients of those climbs? Why not setting it to 7 or 8%? – Well, we looked into
this and we think actually we’re going for the level of intensity and not the gradients. – Yeah, we’re focusing on the workout, not trying to make it as
realistic as possible. To be honest, if we did put it at 7, 8%, I doubt a lot of us will get up it. – Not anymore. – And the last question we have is from D. How do I balance indoor training with limited outdoor
training in the winter? – Some lights and some good,
warm clothing I would imagine, depending on where you are in the world. – Yeah, you can actually
get out in the road in the dark after work or
after other commitments, and that will get your road riding in, but I would personally stick
to the maybe indoor trainer during the midweek or Monday to Friday, and then get out on the
road on Saturday, Sundays to get your endurance rides in. – Yeah, you don’t need to go crazy though. Just do enough to maintain your fitness, and then when the weather gets better and the light is longer. – Yeah, so there you have it. The end to this week’s Ask GCN Anything. – It’s not quite though, is it? Because look, we’ve got brand new shirts! – Yeah, we have and you
can get your hands on these and these!
– Whoa! – For the Black Friday
metallic edition shirts which are on sale now and you
can get your hands on them but only until the 28th of November, and also get your hands on this: the gold Black Friday edition cycling kit. – It’s all the same quality as before but at a special buy price, or are these? (laughter) – Oh man, I love black socks. You into black socks or white socks? – Black socks look brand new all the time. – Yeah, so make sure you
head over to the shop to get your hands on these, and if you wanna get
your questions answered on next week’s then remember
to use the #askgcntraining and also #torqueback, and if you wanna get in
on the chance of winning three months free subscription from Zwift, then make sure you use
the #askgcntraining. – Ah, my thumbs don’t work anymore. – So without further ado,
make sure you give this video a thumbs up if you’ve enjoyed it and we’ll see you next week.

91 Replies to “Indoor Training Special Edition | Ask GCN Anything”

  1. Remember to get your questions in for next week's edition of Ask GCN. Use #torqueback or #AskGCNTraining for your chance to win a 3-month free Zwift subscription.👇

  2. Hey gcn get your science right. Lactic acid is completely removed from the muscles after 30 minutes of intense exercise and has no relation to delayed onset muscle soreness or massage.

  3. Slammed stem Q
    He mite have just done there that his riding position became just pit too long stretching. Shorter stem then✌🏻🚴🏻‍♂️

  4. I want to get into the FTP booster training plan on ZWIFT but I can use the turbo trainer every second week.. Do you think that following the program but with weakly gaps is a bad idea? #AskGCNTraining

  5. #AskGCNTraining
    Hey guys. I won't be riding my bike for four months because i went away. However, there is a local fitness gym nearby which i can visit once a week. Which of your training videos do you recommend for me? Just so i won't drop my FTP.

  6. Guys please please do a whole video soley on sprinting! How to throw your power down, keep an Aero position, keep your rear wheel on the ground, ect.

  7. Could you usefully simulate roller resistance by using ERG mode in Zwift? Like, create a workout riding at 100 Watts or such for an hour?

  8. Can I use my Quarq power meter to calibrate my Tacx flow when using Zwift with my Wahoo Element… so basically check my Wahoo Element watts via my Quarq, then look at Zwift and check my Watts from my turbo .. so if my Watts are lower on my turbo, would I need to adjust the tension on the turbo … plus I use my normal tyres … cheers

  9. Yesterday I made a mistake while trying to adjust my shoe's tightness and went on for a 40 km/h crash in the velodrome with no one around so I had to just painfully ride the 13 km back home, What is your recommendation for staying fit during recovering from the crash? (riding is not an option here) #AskGCNTraining

  10. Hi Guys! Winter is gently settling in here in Canada. With that, you get some days you can perfectly ride outside and some days you need to stay in. Since there is a discrepancy between outdoor vs indoor power output, should you train to an "indoor FTP" while on the trainer and an "outdoor FTP" when you can ride outside? Thanks! #AskGCNTraining

  11. Hello. One question, total newbie here – I train with my bike, I have a cadence sensor and HRM but not speed sensor. How to train? Only look on heart rate or cadence? Speed sensor is a must? Thank in advance!

  12. Considering the rowing machine: its effects really depend on how you use it. I'm a rower and cyclist myself, and I've seen countless people do a workout that's diametrically opposite to a proper one. So make sure you know what you're doing on a machine like that.

  13. Poor advice from you guys for the guy with the slammed stem. He needs to have a thorough and proper bike fit. One that will measure rom in his various muscle groups and joints while accounting for body structure anomalies. He might never be able to comfortably spend any amount of time on that particular bike with a slammed stem. Without a physical assessment, you have no clue at all.

  14. #AskGCNTraining
    I am a daily commuter also in wintertime.oneway 10km.
    Wich indoor training would be the best to get better on the street. I am afraid about overtraining;-)
    Cheers Rainer

  15. I started training this season (lost 30lbs) and I plan to race in the next one. Should I do base miles in the off-season or not? Would it be better if I focused on ftp training instead? #AskGCNTraining

  16. #askgcntraining I recently did my first FTP test on Zwift. It said I was only at 186. My very next Zwift ride it said my FTP was at 209 and the following ride said I was at 232. How accurate is the Zwift FTP scores? FYI, I'm on a Wahoo Kickr Core. Love the channel.

  17. I honestly love your channel. As a mountain biker who’s seriously considering getting a road bike your vids has become a must watch. Brilliant content! Keep it up guys 👍🏻

  18. #AskGCNTraining I love riding Zwift, and find the gradient changes and scenery to be valuable training entertainment. What are some approaches to organizing our training that could utilize Zwift without using the Zwift workout mode or riding in ERG mode.

  19. How often can you do an FTP test on an indoor trainer such as zwift's test. I feel like the test its self is a good way to boost my ftp #askgcnanything #torqueback

  20. #askgcntraining How often can you do an FTP test on an indoor trainer such as zwift's test. I feel like the test its self is a good way to boost my ftp #torqueback

  21. Aaawww.! Handsome pro-cyclists who know what they are talking about! I immediately thought I dialed in the wrong channel!
    But no…it's GCN.
    Great show as always. 👍

  22. #AskGCNTraining Winter commuting:is it better to put out high wattage or high cadence? ….. obviously both but I'm only human

  23. Hey Chris & James – you got the wrong answer on the very first question – the one about lower out-of-the-saddle sprint power on the indoor trainer vs power on the real road. But don't feel bad – I have never read the actual reason anywhere – I only just solved it myself! 😉 First the tl;dr: this will always be the case and it is actually impossible for any trainer to duplicate the conditions of real on the road sprinting. Sorry. Blame physics. Actually "GCN does Science" should have caught this at some point! Maybe Emma could solve it if she thought about it – she' s some kind of engineer, isn't she? Anyway, I just got my first smart trainer, a Tacx Neo Smart about a month ago and I'm loving it. FTP is up 12% so far! However, I find it really hard to stand and put down power – it's awkward to stand or to sit back down when the slope goes from +10 to -8 in two pedal strokes. winnetou93's question got me thinking about it. I thought why should this be – it's the same frame so my position is the same, but there is a difference – I don't have an on-bike power meter but I don't need one to know something is going on here. So the bike's the same – what's different? What are the forces acting on the bike and me? There's gravity … vertical force, but that seems to be the same in both cases. There's (AHA!) acceleration on the road; there's NONE on the trainer!! I think I'm onto something here … So outdoors when I stand and stomp, the bike accelerates on each pedal stroke. In my moving frame of reference, I experience this as a force pulling me backwards. I counter this by pulling with my arms, holding myself relatively stationary to the bike, but the arms pulling down gives the legs more to press against and I can make make bunches of power. On good days, I call this "Endless Power Syndrome" !! Now when I put my Cervelo on my Tacx and ride Zwiftly and try to sprint, there's no relative force pulling me backwards when I try to pull with my arms so if I keep pulling, I end up with my nose on the stem. Before this happens, of course, I and everyone else on a trainer backs off and makes LESS power. THIS is the DEFINITIVE ANSWER to this MYSTERY !! Instead of your power at the pedals propelling the bike forward, you remain stationary while 32 neodymium magnets warm up while dumping your power as heat into the atmosphere. This lack of relative force pulling you backward on the bike that a trainer can never replicate is also why it feels so awkward to stand and pedal and sit again. And it's why INDOOR out of the saddle power is always lower. Seated power is affected much less since on a trainer you still have the saddle to press against. 😉 You're welcome!!

  24. #AskGCNTraining #torqueback Do you need to do crazy long rides to train for a long race, i.e. 200 miles. I just can't seem to find motivation to do training rides over 60-70 miles. Of course this is even worse during winter months on the trainer, even with the miracle of #Zwift.

  25. #torqueback #askgcntraining should you take a day off before a big race even if there's a pre event ride /warm up planned the day before.

  26. #AskGCNTraining #torqueback

    Hey guys, with the ease of indoor training, between planned workouts and free rides I seem to be hitting some finishing returns on gains. How much training is too much? Cheers!

  27. #torqueback I have been getting knee pain. Physio and bike fit have been regularly checked but it is from too much riding. I want to maintain and even improve my form. What exercises and activities can I do off the bike which will help the muscles and fitness needed for when I am on the bike?

  28. #torqueback Hi GCN, I'm 50yrs old and have a max heart rate of 189bpm (this was tested during a recent VO2 max bike medical). Although I am currently healthy and not placing my heart under undue stress, are there any training techniques to help lower my heart rate / help make it stronger or more efficient?

  29. #askGCNTraining I've struggled heaps with just the set up of zwift, I feel that the power I am putting out isnt correct to ingame mileage! Is this always the case or have I set this up wrong?

  30. Zwift racing is fun but destructive, what is the best way to integrate these races into a training plan? It's super fun but I find it can derail my plan adherence #AskGCNTraining

  31. #torqueback #AskGCNTraining I find that when I train inside, I become desensitized to the feeling of riding up a hill. My body gets used to riding with my bike on level ground. How often should I raise my front wheel in my wheel block above parallel, and how high is too high?

  32. #AskGCNTraining If I'm off the bike for two weeks my HR tends to be higher by about 10 BPM than it had been even though the perceived effort is the same. Should I pull back a bit or stay with the power and perceived effort and let the HR catch up on it's own.

  33. #torqueback Hi guys, now that the winter nights are here I keep on swapping the rear wheel tyre to a trainer tyre to use on my indoor trainer during the week and swapping back to a normal tyre for the weekend rides outside. I do struggle, though, to get the rear wheel perfectly aligned on QR skewers? The rear wheel looks to be off by a couple of mm. Should I be worried about this? ANy tips on making sure it's perfectly aligned?

  34. #ASKGCNTRAINING
    I'm getting ready to buy my first road bike. I'm currently riding my old mountain bike. Is it beneficial to train on the substantially heavier bike or just hurry up and get the road bike? I love everything GCN does keep up the good work.

  35. I'm thinking of taking a break from racing as I didn't enjoy it a whole lot this year. I enjoy identifying as a cyclist though…Do you think I could still consider myself a cyclist if I am just riding but not racing? #torqueback

  36. #AskGCNTraining #Torqueback
    Hi GCN. I’m attending the sportive “la Marmotte” (174 km and 5000 hm) next summer, and I’m planning to use Zwift the first 3 months next year to get my training startet. My question is, what kind of training should I focus on? I’m built like a sprinter(184 cm and 90 kg), and okay at climbing, but slow. So can you mention any specific workouts sessions/group rides/races I can do.
    Best regards Peter.

  37. Team gcn i am wondering is there a way to be able to get better of climbing while doing indoor training, I am wondering this question as we have started up a new team and were trying to get better at the climbing #askgcntraining

  38. #AskGCNTraining
    I am a return road cyclist from a long 15yr spell from cycling. I bought a nice road bike by trek and been riding for about a month .. Just bought a trainer(Wahoo Kickr, not received yet) for those really rainy cold days in Houston. My question is on the cold days and warm dry days should I warm up on the trainer before I go out for a long ride.

  39. #torqueback #AskGCNTraining Are you guys from GCN organizing some Zwift events? I am more or less riding alone as not many friends owned zwift compatible trainers… feel bit alone in there even though there is 5k+ riders sometimes… I have also spotted GCN jersey passing by me in Zwift world (obviously faster then I can ever be) but watching your videos made me feel I am part of the GCN pack so how can I unlock the Zwift GCN look? Thx.

  40. Hi all there. A long time mtber and 9 months roadie here. I love running and cycling, any kind, but hate going to gym. By looking your videos I learnt that playing with saddle, steam, bars and so height/length impacts a lot which muscle groups are more involved. I'm kinda fit (run marathons on 3hrs average) but my weak point is my core (posture while running goes miserable by end of race). Any advice on bike setup to focus the effort so it helps to work the core area? Would rather spend hours on the saddle than minutes in a gym. Thanks for your great videos #AskGCNTraining #torqueback

  41. #askgcntraining #torqueback hi fellas.. entertaining stuff, specially the Polish pronunciations! I have a Zwift related question: I love riding on the Wahoo, my friends aren’t so keen. Following a summer feeling really fit outdoors, I began training again indoors around the end of Sept. After a week with perhaps 4 indoor sessions my tendons and glutes became really tight.. I’ve been having physio and not ridden since then. Any tips for overcoming this repetitive tendon strain so I can enjoy Zwift without fear of further injury? I don’t suffer with this the problem outdoors. Cheers!

  42. #AskGCNTraining – I hear a lot of people talking about timing their training so they reach their 'peak' at the right time (for a race or event for example). This idea confuses me as I work under the principle that so long as I'm training (and sufficiently resting) every week, I should just get stronger and stronger, rather than fitness/form dropping off at some 'capacity' point regardless of what training I do. It's relevant to me now as I'm about to start training for a 205 mile event next summer, and if there is some sort of 'peak and trough' effect regardless of my consistent training schedule, it'd be handy to know about it! What's the deal?

  43. A friend I ride with has Shimano 105 5800 shift levers on his road bike, and is perpetually breaking cables inside the hood. This seems like a really strange place to have persistent cable failures, but what could be causing this issue and what can we do to extend cable life beyond half a season? #torqueback

  44. #AskGCNTraining I am currently using a spin bike with ANT + monitoring to my computer . Is the power output on a spin bike just as adequate as using a trainer such as a kickr??

  45. Hi. I've just bought a semi-smart turbo trainer for winter to use with Zwift. It comes with speed and cadence sensors, plus I have a heart rate monitor. My question is with these type of trainers that don't automatically change the resistance when climbing hills and use a small switch attached to handlebars, how do you know when to to use it and how to use it properly e.g. how many clicks (out of 10) for the different levels of climbs. #askGCNanything #GCNrocks

  46. I'm new to cycling as of 2 months ago, and I'm learning a TON from the channel! Thanks! I'm also new to spin classes at my local gym (not a dedicated cycling gym). Some instructors will have 3- to 5-minute blocks throughout the class where we "go up hills" at 40-60 rpm. Is that worthwhile, or should I stay above a minimum cadence? #torqueback #AskGCNTraining

  47. If you use a non-disk wheel in a turbo, I would recommend putting a spacer into the calliper in case you accidentally pull the brake lever.

  48. #askgcntraining for those of us who to not have the time to go out for longer rides, we can simulate the effects of a long ride through building up fatigue by going on shorter hard rides over a few days, as the legendary Matt Stephens did during his career. Can you also use a reduction of sleep in a similar manner to build up the fatigue over a few days?

  49. Hi GCN. It's been a long time you guys didn't do a GCN Presenter Challenge,don't you agree? I think you should consider to do a sprint and leadout challenge among the presenters. Cheers. #AskGCNAnything

  50. #AskGCNTraining my weaknesses are sprinting and short explosive efforts. The kind of high intensity work that helps those is generally done during the build training phase closer to the racing season. Is there anything that I can do over the winter to help me to improve on the shorter efforts this early in the season? Thanks

  51. #torqueback Hi, GCN! I tried to verify my powermeter against my indoor tranier: as 30s power my Favero Assioma Duo shows 270 watts whilst my Tacx Flux shows 250 watts. Is it ok and it's just drivetrain losses or one of powermeters lies?

  52. #askgcnanything unrelated question to training. I notice Emma Pooley has a custom bond bike and that in that video she commented on suitability of 650 wheels for short riders. The Canyon ultimate has a woman’s frame with 650 wheels in the 3xs and 2xs size. Yet she no longer rides that bike and I notice she is now riding a trek in videos, is this for any particular reason?

  53. #torqueback GCN…I am utterly frustrated with cycling shorts and bibs. I've purchased several different sizes, brands, styles and the chamois doesn't sit where its supposed to be. the pads when I sit down are moving away from the sit bones forward of where they should be. I can manually adjust them but once I stand up I have to do it all over again. Is there something that I can do to fix this or am I doing something wrong?

  54. What is the best training for an 8+ hour event with the last 25 miles being a long climb. Most of this training will need to be done indoors due to bad weather. Any ideas

  55. hey GCN, I have a question? does it matter if I use a compact set during my indoor training, and my actual bike for outdoor has a semi-compact set?

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