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What Training Should I Do After An Injury Or Time Off? | Ask GCN Anything

(Electrical zapping) – Welcome back to ask GCNything. – Yes, and this week
we’ve got a pint show. We’ve got questions on
how much kits the pros get and do they get to keep their own bikes. Also should you upgrade your training bike and should you get a power
meter or a smart trainer? – Hm. Tough choice that one. Plenty of other questions as well. To put your questions in for next week, leave them in the comments
section down below. Use the hastag TORQUEBACK on social media. Uh, or for your chance to win
three months free subscription to zwift, from our mates over at zwift, use the hashtag ASKGCNTRAINING and get your training
related questions in. – Now we’ve got a question
from Andy Rodwell. Why don’t the pros have their names printed on the backs of their jersey’s making identification that bit easier for the viewing fans? Oh, I’d have to agree with you, That (mumbles)
– Well because it’s cycling and we don’t want to make
life easy for anybody. – No – Even inside the sport do it. Uh, some teams actually do have the names on their jersey’s, don’t they? Uh, but not all. Would make things a lot easier, as you rightly pointed out. But, why not different colored
helmet covers, for example. Like, the Japanese Keiba racing or horse racing. – Yeah, I have said that it would make life so much
easier, that, wouldn’t it? And especially of the
commentators point of view, the viewers point of view. On everyone really. But, there have been some teams that have had to play around. And Sky of some point had their nicknames or names down here, and then they’ve had that on the sleeve. Iam Cycling had it on
their backs at some point. – Two bigs isn’t they? They ended up having a bit of a wrangle with the UCI over the
size of the lettering and had to take change
it to something else. Typical UCI isn’t it? – Yep, yep. – Um, talking of Sky actually, uh, it’s going a little bit off track, – Yeah, go for it. – But, one of our uh, personnel went over to the gyro, and was having a word with one of the physios from teams, but came back here, and says, apparently Chris
Froomes got knee problems? I was like, really? I haven’t heard that. (laughs) – Wha- who told you that? And he said, Henry. And I said, Never heard of him. Yeah, Henry Lloyd is what
it said on his jacket. So, yeah anyway. – So mixing up sponsor names and rider names, ooo! A little bit difficult, that. – Yeah, what was his
name? BMC, I don’t know. Uh, anyway, I went back to UCI antiquated rules. They have had some weird ones over the years haven’t they?
– yeah, they have. – And they always have their training. – Yeah, we’ve got tennings armfuls of some weird rules, coming
up in this next video. One of them, believe it or not, is that you’re not allowed
to have a non-level saddle. – No. – Yeah, alright, check
the rest of the video out. – [Voiceover] According to UCI, an excessively slopping saddle can improve sporting
performance of the rider, to an unacceptable degree, and has to be limited. So, whip out those spirit levels over. Inadvertently, UCI may have irradicated an entire future generation of pros. With the current riders
suffering numb-nuts every time they ride a time trial. (electric zapping) Benolt Gauthier, you are this weeks winner of three months free
subscription to Zwift. Uh, he writes here and says “Loving the show. I’m slowly recovering from a hip fracture and will end up using Zwift
to build power back again.” Using it for free actually. For the first three months, at least. “What type of training
progression do you recommend over four to six months when coming back from a major injury?” – Right, that first off
sound like a horrific injury. – It does, yeah. – So, sorry to hear about that. And good luck with your recovery. First thing you need to
do is listen to your body and your physician. Patience is really key in recovering. – Yeah, definitely. Yeah, and you’re doing the right thing by starting out indoors. That’s the best thing for rehabilitation. From a few pointers, really. Uh, firstly, you don’t have
any of those distractions that you get on the road. So, the risk of crashing is minimal. Although, some people
still do seem to manage it, while they’re training, don’t they? Uh, secondly, it’s much easier
to get on and off the bike. You’re not going to over extend your hip and cause any damage,
from that point of view. Uh, but also it means that
you can end you session as soon as you feel that
theres any discomfort there. Rather than being 20 minutes down the road and having to plod back. – Yeah, that would be
a bit of a nightmare. But it is really difficult
to prescribe a session because, well, we don’t know where you are on your injury, um. But, we have got some,
a few things in metrics that you can do to help
you do that really. – And, the simplest metrics
really, aren’t they? So, you’ve start with duration. So, when you first get back on the bike, what you want to do is time
how long you can ride for before you experience some discomfort, at which point you, of course, stop. Might be 15 minutes or so, and note that down. That can be your bench mark. Uh, and you can then set
a weekly goals after that. Now, it might be that in week two you’re still only able to
do 15 minutes at a time. So, you can also look at the
frequency of your riding. Maybe in week one you
do two or three rides. And over the course of that first month, you can build up to four
or five rides per week. Even if it’s just 15 minutes at a time. – Yeah, and when you’re
doing that training make sure you’re writing
down a few things. Like, your cadence. Your cadence is really key when
getting back from an injury. So, note down what your
cadence is when you start, and then keep noting as
you start to progress. And, hopefully you’re
cadence will get better. – Yeah, and when you are back up to doing around about an hour or so at close to the cadence that
you had before your injury, then you can start to do things that are a little bit more specific. You definitely though, don’t
want to be doing anything that requires high torque. Any sprints or power cadence
work is a bit of a no-no. Because you, again, might
make your injury worse. – Yeah, so, when you’re
starting to feel back to normal then you can look at
doing some specific stuff. Make sure you keep that nice and short, And then you can add some tempo. – Yeah, and then tempo, even when you’ve been
doing that for as well, you want to make sure that you can ride for a good hour or so at tempo without any discomfort. Before you’re then pretty
much back to normal, you can start doing very
high intensity efforts, and even sprints if you want to. It is a long process, I’m afraid. You do have to be patient,
as we said at the start and listen to your body. – Yes, and also when
you’re not on the bike, you can also help your recovery
by doing stuff off the bike. And, that is, some strength
work and some balancing or some stretching. And that will really
help your progression, and your recovery. – We’ve just been rehearsing this. And it’s a really really
long, quick fire round. – Really long. – Isn’t it? Uh, first up this from James Griffiths. Myself and a group from work
are doing a charity ride Lands End to John O-Groats in nine days, and we’re not season cyclists
only do six or seven miles to and from work and have
never ridden road bikes before signing up to this. Uh, we have started upping the miles but what is the best way to train for the 110 miles a day
on road and Zwift options. – Well, first off, congrats on signing up. That’s the hardest bit actually, is just pin-pointing
– is not. (laughs) – Yeah, is pin-pointing a
challenge and then doing it. But, congrats on that. And, then training, so what I would do is I would look at your schedule, and then, the key is to
string some rides together. So, I would personally look at the weekend as your free spaces. And try and get some four to five to may, you know, four to five hour a days and then string those together. Even get on out on a group ride or on a Saturday or Sunday. And, uh, and yeah, do it that way. And then make sure you taper down going into the main event. – It’s the back to back rides that are really essential, isn’t it? – And of course, the taper at the end. You can always try extending that commute six or seven miles, into, let’s say 20 or 25 once or twice a week. On your way home, for example. Uh, next up from Murst G0C. Is there a significant benefit to having a high end training bike? I do understand that every
gain counts while racing, but would it make any difference
to replace my heavier, less aero training bike with a better, thus more expensive one? Uh, I’m sure you would love
to get a better training bike. We all would, wouldn’t we? But, is it gonna help you? I don’t think so, really. It just kind of depends on
what type of riding you do. If you ride solo all the time, you’re still gonna get exactly
the same training effect, by doing the same power. You’d just be going a little bit slower, so it makes no difference
to how much fitter you get. On the other hand, if you
do a lot of group riding, the heavier training bike is actually gonna make things
harder for you to keep up. Therefore, you’re doing more power. You might get a positive
training effect from that so it could be better for you. – Yeah, could be. Um, who doesn’t love a winter hack bike? That you can go out in any weather. Wind, rain, snow. Yeah, whatever weather and you can just not worry about it. Go out, smash it, put mud guards on it. – Yeah, I mean, we’re
fortunate, aren’t we? We do get bikes lent to us. We don’t, we have to give them back. (laughs) – We get bikes lent to us and so, well, we’re in
a fortunate position. But, if I was buying bikes, I would definitely have a winter hack. I didn’t care about as much. – I would to. I’m with you on that. – I-I’d have like record on it, instead of super record probably. (laughs) Anyway, next questions
is from Noah Kepner. How much kit and gear do
pro cyclists get to keep from their teams and sponsors? I see customs paint jobs for National Champions
and World Champions. Do they get to keep those bikes? – Good question. – Uh, Do they have to pay for them if they want to keep them? – Mmm, that’s a really good question, but the pros get a lot of kits. A lot of clothing, um, wha- and a lot of, lots of
different things, really. But the one thing they don’t get to keep is their bike. And that’s rather annoying, yeah? – It is really annoying, isn’t it? – I never got to keep mine. – I always thought I was
going to get to keep my bike. The only ones I’ve ever got to keep are the ones that the team
forgot about, basically. – Oh. – Don’t tell them. – Yeah, which ones have you got? – Uh, I’m not telling you either. (laughs) – Some of the bigger name riders, apparently have it written
into their contract, that they do get to keep their bikes at the end of the year. Dan Martin, apparently,
being an example of that. Usually he’s got quite the collection. – Yes, when I saw him in Jerona, He has a bike from every
team he’s ridden for. So that, that’s quite something really. – I think you need to be a big name rider to have something like that
in your contract, don’t ya? But if we’d gone to them and
said “I want to keep my bike,” and yeah, stick that in my contract, they would have said,
“well, stick it where the sun don’t shine.” – And the funny thing is,
also, before we crack on, is that, Nigel Mansell actually
had written in his contract that he got to keep his cars. So, there you have it. Some of the top profiles, um uh, atheletes do get to keep some big stuff. – Name dropper. – Uh, George Clarke. “I’m looking to invest
in an indoor trainer and I’m unsure whether
to get a smart trainer or a standard turbo trainer and then purchase a separate power meter. I’ve heard that power meter readings are more accurate with
a crank base power meter and I could then still
be recording my data when I’m outside on my bike.” – That’s a really hard question to answer. Um, I personally would have
to go with a power meter. Just because I enjoy being outside and being able to yeah, use my power indoors and outdoors. But, nowadays, the erg mode and the smart trainers, do make Zwifting really come to life. And I’m, well, I had a chance
to race on it last night. – You’re a convert aren’t you? – Yeah, and it really was amazing to to how realistic it was. And how racing is and how the training um uh, how the training
sessions really work so. – Smart trainers just make
it a lot more interesting when you’re riding
something like the Zwift. And they increase the
resistance when you’re climbing vice-versa when you’re going down a hill. And like James said, erg mode
is a great training tool. So that hasn’t really
helped him very much. Sorry about that George.
– Sorry George. – If I had to say power
meter or smart trainer, like you, I’d say power meter. – Yeah. – Because, I spend a lot
more time riding outdoors than I do indoors. And I like to collect the data everywhere. – Yeah, I agree. But, if you ask Olly Bridgewood, he would tell you a smart trainer. – Would he? Well I think that our
viewers should listen to us on this occasion, not Olly. (laughs) – Okay, Neil Simpson. “I got an adventure bike for commuting but I want to have fun with it. How can I figure out
uh, routes where to go? With the road bike, I can use road maps. Thanks and keep up the good work.” – Yes, and there are
loads of different tools that you can use for this. You could use, strava heat map. Um, which is really popular. And this basically, lights up the roads that are really used by cyclists, so, for example, a bike
path would be really lit up. So, if you, feeling adventurous, then, go to where’s not lit
up and rather dull lights. Um, uh. – Make sure that’s not lit up,
because it’s not a highway. – Yeah. – But, now that could be an
adventurous way to do it. – Yeah, a dull, and there’s
another w-ways, isn’t there? – Well, you could also use uh, apps like Commute or ride with GPS to create your own route. Because, they will
highlight, not just roads, but bridle ways and bike
paths, et cetera too. But normally the best
way to find the best road is to ask local riders, isn’t it? So ask them at a local bike shop, or a local cycling cafe. And even better than that, get to go out riding with them. – Yeah.
– And they’ll show you. – Make some new friends. That’s ideal isn’t it? – Yeah, right, finally
on this slow fire round, it’s this from Lewis Waugh
– ah, slow fire (laughs) – Uh, “just got my first proper bike fit for my road bike, which got
me wondering when I need a fit for my commuter. I commute everyday on
a commuter city bike. Which has a more upright position. I’m not having an pain while commuting, but would it make me
faster and more efficient?” You would be fast and more efficient on your other bike, wouldn’t you? What I would suggest is that you just try to
transfer the measurements that you’ve got from your bike fit over onto your commuter bike. You might be able to get it exact. But the most important part
is your saddle position, in terms of it’s height and
also the lay back as well. So, you get that dialed in and actually, you should be absolutely
fine on your city bike. – Yeah, and I would
totally agree with Dan, but it also depends on
what your commutes like. So, if you really do want to go fast, you want to use it as training, then just use your road bike. But, if you do just want to chill out and enjoy your commute then go for the less. – Exactly, yeah. If you get a solo height position right you’re unlikely to get
any kind of injuries. – No, exactly. Got another question from Robert Repka. “Hey, I started riding in a group and what I found was most problematic is getting back to the
end of the pace line after doing your on the front. What is the best way of doing
it without getting dropped, and also without constantly
looking backwards to check where the end of the train is. – Hmm, uh, you’re not
on your own here Robert. That is a horrific
thing having to get back onto the pace run when
you’ve just done your turn. Doesn’t matter if you’ve
just started cycling or if you’re a fully fledged pro, does it? Uh, so the key here then is
not to go too far into the red, Whilst you’re on the front. You want to leave a little bit in reserve, so that when you pull off and you go back to the
back of the pace line, you got enough power left in the tank to be able to accelerate
and get back onto the group, at which point you will have
a bit longer to recover. – Yes, and in terms of knowing when the last person is coming up, you basically want to have a good idea of what size of the group it is. Once you know that, then when you’re coming, when you peel off after your ride and you’re
going to the back of the group, you can then sense when
that rider is coming past. Then, have a quick look
over your shoulder, depending on what side the group is, and then get back on the power before you get behind that last rider, and that will put you up
the same speed as the group. And then you can slot in, nicely. And not lose too much of a gap, and you will have to kick back on. – Mm, that’s the idea, isn’t it? That you just got back up to
the same speed of the group. Just as your front wheel is behind the last rider’s rear wheel.
– Exactly. – And then you would have to
close the gap as James said. Uh, we’ve got a lot of tips
for you coming up, Robert, in quite an old video. That is youthful looking Dan Lloyd there. Uh, it looks like 10 years ago. Actually, only five or six, maybe. Uh, anyway, a few tips that
shows to be relevant now. Although incidentally, James
has recently shot a new one, on this very subject
over and out of Bedear. So make sure we check
that out very soon indeed. – [James] 15 to 20 seconds is generally a good amount of time
to spend in the front before you swing up. However, if you’re feeling
strong go for longer. Don’t go harder, and vice-versa. If you’re not feeling
too good on the bike, swing off quite soon after
you’ve done your turn. – I’m afraid it’s time for the ceremonious closing of the laptop. – It’s the end of this weeks episode. – Yes, and thank you for watching. And if you have enjoyed it, then, don’t forget to give up a thumbs up. And if you want your question
to be answered on next week, then use the hashtag torqueback. And if you want the chance of getting three months free
subscription from Zwift, then use the hashtag GCNtraining. – Hmm, got an ask at the start there. – [Both] Ask GCN training. – I always forget that. – Yeah, you do, don’t you. Well, I’m not doing this again. Anyway, you will be well aware that if you’re watching this on the Friday, the World Championship’s
coming up over the weekend. The mens and womens elite road wells. Uh, we’ve got a full preview
and we look at the course and the riders to watch. And you can find that just down here.

Cesar Sullivan

89 thoughts on “What Training Should I Do After An Injury Or Time Off? | Ask GCN Anything

  1. 13:22 – Robert, like they stated – it's usually a bad scene for most everyone. Around here, in the more friendly groups, the last person on the paceline will yell "LAST!" as the rider off of the front is falling back past them. That helps a lot. Another three key factors: 1.) don't 'pull' the paceline so hard that you kill all your ability to jump back on. This takes a long while to get used to pacing while, at the same time, doing most everything one can for the group, and it is eternally easier with a power-meter (which I still don't have). 2.) one way or another, if the main paceline is normally doing 25 to 24 MPH, and you pull 25, then drop to 24 MPH, pull off before you drop to 23.8 MPH or lower… by that time, you're too spent. 3.) Pay attention to who doesn't have the paceline etiquette to take their turn on the front at a graceful rate – some riders, when it is their turn to go on front, jump nearly instantly to 3 or 4 MPH faster than the drop-off lead was last going (though perhaps justified if the drop-off lead didn't pull off fast/early enough, and somehow dragged the entire group to be well below their expected speed), and this inevitably tends to drop the last lead from the paceline. It's those kinds of riders who are OK to be behind in a paceline, but you don't want one of them to be the guy right behind you when you're done taking your turn.

  2. #torqueback #AskCGNTraining
    I'm 63 years old and now require at least 15-20 mins to warm-up for an IRL or Zwift event using an effort ramp type session to accomplish these warm-ups. Is this the most efficient way to do a warm-up or do you have a recommendation for something better?

  3. #AskGCNTraining
    Hello guys. After I broke my collarbone last week I think of using my old zwift account to get back into training. I was just wondering, do I have to take my arm of the handlebar at all? Is the position any good? Im not going to hit any potholes or speed bumps ;). Guess some of you had to recover from that kind of fracture as well. Greetings from germany.

  4. Hi GCN, thanks very much for all of the fantastic content you share! I was wondering about cycling and depression (or other mental illnesses)- I've struggled with depression for decades and have found that cycling/exercise is easily the best way to deal with symptoms. However, I'm curious if there is any evidence that indicates what intensities are best in achieving that effect? Is it most therapeutic to ride tempo, or does high intensity work better, etc.? Thanks again! #tourqueback #AskGCNTraining

  5. It is surprising that pros don't get to keep a bike or frame each season, especially given that these bikes are used heavily and that new frames/components are introduced every season. But it is great that used pro bikes are made available for sale through websites and such, and for some fans, that would make a bike all the more desirable. Like a few years ago I saw a Cannondale mountain bike used by Tinker Juarez for sale and it was only a year or two old and it was a good price. And that'd be very cool, riding a former bike of his.

  6. Glad you posted this video I've had 7 weeks of no cycling😧😥 and just recently got back into it I've had to take easy small rides for now

  7. Follow up #askGCNTraining ; a power meter on an old trainer, can I use zwift with that am i losing anything by not having a smart trainer, my trainer has switches 1-5 to control resistance.. #torqueBack

  8. What's up with that damn background music(?) "THUMP THUMP THUMP" I have been watching GCN since it's inception and it's driving me crazy. Is it just me?  I have posted this complaint several times but no-one seems to comment. It's getting so bad that I don't think that I can watch any more. Which is a shame as I love the show.

  9. Timely title. Recovering from injury here too. You make the third set of folks I've heard that suggested to use indoor trainer for recovery. Guess what I'm setting up now.

  10. One trick that I learned doing TTT's, on how to get back on the back of a group, is when you are alongside the last rider, get out of the saddle. When your front wheel is alongside his rear, pull your bike back, under you, slide behind him, and them push you bike forward, so that you're right on his wheel, and then to sit down.

  11. #torqueback Q about effort levels.
    My (Golden Cheetah) Critical Power (CP) curve says I can hold 110% for 5 minutes.
    What determines how many of these efforts one can sustain? Is it entirely related to training/endurance (VO2)?
    Or is it related to FTP/60 as in, you can do 12 (or some other number) in one hour…or similar?

    A limit by VO2 suggests one can improve the amount of 110% efforts. But that likely increases FTP and therefore affects the CP curve…ad infinitum.
    A limit by typical FTP time (60 minutes) would indicate the same number of 5min efforts, but the power of those efforts increase over time.
    Or is there another outcome I am missing? (Feel free to engage Dr. Passfield 🙂 )

    Kind regards

  12. When you show an old video for us to watch, how do we find it. You used to have links that appeared on the top right of the screen, but they have disappeared. The info button lists quite different videos.

  13. #torqueback I’m looking to get a higher spec road bike than my trusty Specialized Roubaix, but I’m not sure what TYPE would suit me best. I’m 6ft1, weigh 15st (down from 18st thanks to cycling!), and my rides are often 30-50 miles at 18mph with some longer sportives – I also fancy having a go at TTs. Would I benefit more overall from an aero or lightweight bike given my build and the type of riding I do?

  14. #torqueback Hello GCN! thanks for all the grate tips and tricks. I have a question on washing my bike. I have a Trek Domane Carbon fiber, when I'm riding here in Virginia were is very humid, I'm dripping sweet all over the frame and cracks. When I wash my bike I use soap, a low pressure hose and wash and dry my bike. I take the wheels off and dry everything off with a towel and I blow out any water from the wheel shaft were the thru axel goes so everything is dry. I also coat the thru axel with a thin layer of grease. When I take the thur axel off a few days laker, I'm seeing corrosion on it. Does this mean there is a corresion problem in the wheel or is some the of defect with the thru axel? Has anyone ever seen this problem? Thanks.

  15. 3 questions: 1. Why isn't Tom Pidcock riding in the world championships?
    2. Why isn't G riding in the world championships?
    3. How much do your team mates help in a cyclocross race? Now that Pidcock isn't with TFL is he handicapped?

  16. #AskGCNAnything #tourqueback
    a couple of months ago when I set up my set up my in door trainer I set my weight to what it was at the time. Since then I've lost 3kg. I'm inclined to leave it unchanged so I can directly compare my results then and now. But what am I missing my not changing it? Faster hill climbs? FTP calculation is probably off, is that good or bad? Other considerations?

  17. A few months ago I bought an "hybrid" bike with the idea of starting to commute to work, but I got so hooked to riding it that now I want to buy a proper road bike.
    Also, it is now rain season and I am also considering buying a smart trainer to ride on Zwift postponing the road bike for next year.
    Any suggestions on solving this dilema? #AskGCNTraining

  18. Went out against a 30kmh wind yesterday which was eventually paid back on the ride home. It got me wondering though, should I have sat up a little more on the way back when that wind was at my back or would the added drag from a bigger profile have had a bigger effect than the breeze behind me? #torqueback

  19. I broke my hip ( neck of femur) 20 years ago after coming off at 31 mph on diesel. I had 3 cannula hip screws fitted immediately, the next morning, to prevent necrosis of the ball joint to rejoin the femur back to the ball and neck ( right leg now aligned 3/8 " shorter than my right leg ), then 6 months later removed after the bones knitted back together ( similar to beloki injury that stopped his career ) . It took me 5 months before attempting to ride a bike again and i reckon about 3 years for the hip to repair as close as normal as it possibly could get again but a broken hip is never the same as before an accident of that severity. I am 60 in January and in training for next season riding every day. A broken hip after surgery is severely and continually painful for about 3 months or so, even on morphine at first, then codeine / cocodamol, never want to go back there again. I was told by the consultant that before the advent of invasive repair surgery, people used to die of this injury with thrombosis and poor circulation problems caused by long periods being laid up. Your body tells you when and by how much you can return to training, you have to listen to it.

  20. If you are training for time trials, your training bike needs to reflect the position of your race bike, otherwise your race bike will be unfamiliar in the race with your body unadapted to the TT position.

  21. #askgcntraining I’m training for the dirty dozen race in Pittsburgh, so I’m focusing on 1 min and 5 min power, what is the best way to increase those powers? Right now I’m doing 1 min intervals at a wattage in between my 1 and 5 min bests with 3 min recovery twice a week.

  22. #torqueback Is there any cycling specific sunscreen product out there as I found most sunscreens, and I guess with lots of sweating, leaving stains on clothing and won’t wash off, thanks for the show.

  23. #askGCNtraining

    Could you outline the most economical way to get a indoor Zwift training set up. Besides the bike what is the most inexpensive trainer, sensors, power meters, and computers that you would need to complete a indoor training spot on the cheap?

  24. Injuries suck! Broke my foot and the Nhs lack of treatment sucks. Paying for a titanium implant so I can ride fast and hard/set off airport security.

    We should look at the Paralympic riders fir inspiration and man/woman up!

  25. #torqueback Overtime I wash my new drivetrain with degreaser and washing liquid, my shifting became very very smooth before it becomes very hard. I think that I have been washing off the oil inside the shifters, how can I avoid this?

  26. #torqueback im looking into getting a bikepacking bike aaaaand every shop i go into the sales person will always say,” im looking into getting this bike too.” orrrr “i have this bike.” how is it as a newbie i keep picking the best bikes the shop that everybody has/wants? am i just THAT awesome?

  27. #Torqueback, Robert Repke, the last man in the pace line say's ' Last man' as you are about to draw level so you know to accelerate slightly. You repeat this to the next rider & so on.

  28. I think its a good idea to do alot of walking after a hip fracture and eventually jogging. The rationale is that you need the shock of impacts from gravity (weight bearing exercises) to increase bone density and healing. Ideally its a good idea to consciously not limp. That way you are moving at the rate of the slowest leg and avoiding muscle imbalances. Also get in the gym and a ton of core strength exercises and gentle stretching, weights and exercise all those little muscles around your hips that you never thought existed.
    Try standing on one leg for 5 minutes with 10Kg kettle bell, putting the free leg and weight into different positions occasionally touching the floor with the weight. This exercise is both hard but gentle on the body and weight bearing. You can generally go from 0 to 100% in about 2 years after crutches away this is more relevant to weight bearing exercises than cycling (different healing rates apply and assuming you have good bearing surfaces and non compromised blood supply)

  29. What's the best way to carry your phone while out riding? I find mine is slightly too tall for my pocket so I always worry it will fall out. #torqueback

  30. Hi GCN! It's been more than 15 years since I last rode a bike. I bought a new one last November to get some fitness back and hopefully lose some weight. I ride almost everyday after coming home from work. Just a short ride with a nice hill climb on the way back to the house. I'm now in the point where I can climb that hill faster and tolerate the pain a lot better. But there are just some days where I just feel week and generally slow. I can't tolerate the pain as much and almost losing my breath. Why is that? Is there a way where I can be more consistent? I do ride other routes during weekends. #torqueback

  31. Hi gcn, love all of your content and have done for some time now. I have recently been given some ultegra 6800 parts. Derailers, leavers and breaks. I need to get some more parts to make it all work so I was wondering whether the new 105 R7000 chainset would be compatible. I need a new cassette and chain also. Thanks for the help guys !!!

  32. Cheers guys! Thanks for your help! And your time! PATIENCE Patience patience! I’ll keep those metrics in mind. Looks like I’ll be Zwifting quite a bit this winter! See you out in Watopia! Or at the pub… 😉🍻

  33. Thanks for answering my question. Shame my latest adventure resulted in my front wheel getting stuck in mud and me ending up in hospital concussed having gone over handlebars! The bike is fine at least!

  34. Hi GCN, after riding my tubeless setup for a while, the valve cores are getting pretty sticky and filled up with the tubeless sealant to the point where getting air in the tire are just as hard a job as getting the tires to seal in the first place. Are there a way to clean the valve cores so they become as new again? #torqueback

  35. #torqueback
    Hello guys, I'm a runner (I do middle distance running, my events are 1500m, 3000m and 5000m) but I'm also a passionate cyclist, and I particularly enjoy climbing, which I find quite similar to middle distance running. However, my training plan is exclusively based on running and my coach doesn't know much about cycling. I run 5 or 6 times a week, so I still have some time to cycle around a bit. I'm wondering what kind of training I should do in order to get the best comeback out of that 3/4 hours of cycling I do during the week. As I'm not really an endurance athlete, one of the cycling workouts I do at the moment is a 2h30m/3h ride at steady pace (with some hills when I'm not on the turbo trainer) while the other one is basically me cycling up and down a 3km climb which is close to my house at incremental pace and varied cadence for around an hour.
    To sum it up: I'm quite seriously training for middle distance running events but I have 3/4 hours per week to do some cycling, and I'd like to make the most out of them. Any suggestions?

  36. I fractured my pelvis when I fell off at the end of Ride London on 31 July. I spent 3 weeks on 2 crutches and rested completely. When I moved to one crutch I started on the turbo. Low cadence and low watts. I added watts before cadence and then swapped around after two weeks. Increased cadence and lower watts. After 7 weeks I was ready for my first ride out. You will get better, just don't push it. GCN, if you pick this up, please can I have 3 months free Zwift too. Check me out on Strave, to see my recovery. John Hourihan

  37. Hi GCN, 've been wanting to pull the trigger on a set of carbon wheels, but they are just so darn expensive. I want to know your thoughts on the less expensive off-brand carbon wheels made in China, that I keep seeing advertised on Amazon and Ebay. A lot of the reviews I read on them are quite positive, and several of my friends have purchased them as well and don't have any complaints at all. Are these less expensive China carbon wheels not to be trusted? Any light you can shed on the subject will be much appreciated. Thanks!! #torqueback

  38. Hello GCN,

    I am a big fan of the channel and the ask GCN training show.

    I have an aluminium training bike which I use to train on the weekdays and a carbon race bike which I only ride during the weekends.

    Both bikes have been to set up to have the same saddle height and reach but problem is, they both have different geometries.

    As an example, the BB distance to the saddle nose on both bikes are different despite having the same saddle height and reach.

    How will something like this affect my performance on my race bike?


  39. My favorite way to find new roads/routes is to just set out a few hours time (incl some leeway) and get on my bike and head in a new direction. Doing this on my CX bike leaves me plenty fun and I basically just tend to favor every dirt road and or anything that is going away from civilization. The moment you found a nice little place and have NO IDEA where you are is great.
    Be sure you can always back track and or bring your GPS/phone so you can find your way back home, not knowing where you are is fun but not knowing how to get back home isn't.

  40. #AskGCNTraining I notice that my back starts to hurt after 2+ hours on the bike. Can you recommend any off-the-bike exercises that would help prevent this? Thanks!

  41. I had a hip injury 4 mths ago, took my time and started walking before I rode. Indoor trainer sessions the last month and now I'm trying to lose my Winter double chin. I will miss it lol.

  42. I road my entry level cross bike today because it was raining and it has disk brakes and my nice Di2 carbon road bike with rim brakes and carbon wheels makes me nervous if I get caught in heavy rain. Being able to stop is pretty important. The cross bike weighs a ton but impervious to weather. But it was a great workout even though average speed was low. Good to have bikes for any weather.

  43. #ASKGCAnything. Was watching the worlds and Adam Yates started the race with leg warmers on. This raised the question: How do the riders take them off during the race? While riding? Do they stop?

  44. Thanks for the Strava Heat Map tip. I wasn't aware of that. Looks like I will have a few more routes to discover in my neck of the woods. Keep up the good work!

  45. #askgcntraining is it worth it to get a Zwift account if I don’t have a smart trainer or power meter? I have a cadence and speed sensor and an Apple Watch for heart rate. Is this enough info for zwift to give me an accurate power/speed reading for effective indoor training?

  46. Great video – for those people who want to identify off-road adventure rides local to you then Opencyclemap is a great resource And is brilliant app to help you when you get lost – spread the word

  47. #torqueback
    Will it help to incorporate a 2-3 hours Endurance Ride (Zone 2) in my weekly session? Currently in my tight schedule I do 2 interval training then an endurance ride per week.

  48. Is using mechanical devices in feed zones prohibited by UCI?
    Seems like handing a bottle (or a feed bag) from a stationary position to a speeding cyclist is a recipe for disaster!
    It takes very little to wrench the handlebars out of one's grasp, and crash like V. Nibali becomes imminent.

    Wouldn't it be better to stack the bidons on a shelf (positioned in front of a team helper), that would allow said bidon to be snatched by the rider without the whole "stationary sticky bottle" scenario. Or, hang the musette off two flexible rods (positioned in a V shape), that would allow said musette to be grabbed without the rider being jerked out of the seat?

    Just wondering…
    Keep up the great show!

  49. #AskGCNTraining With winter coming in, I am again doubting about incorporating some strength training during my off-season. However, searching for some advice online I get a lot of contradicting messages. Some say it will make you faster and help your muscular endurance, others say it makes you slow and gain weight. Some say use high reps other say use low reps. Some say do mainly the power lifting exercises, others say do mostly core work. Very confusing all together. So I was wondering what the latest scientific research says and what your view on the subject is. Also, is it wise for a time crunched amateur cyclist to incorporate some strength training during the "on" season as well? And what should that look like. Thanks!

  50. You're actually allowed a saddle tilt up to -9 degrees with 1 degree of error permitted. They apparently changed that from -2.5 degrees with 0.5 error a few years ago. How much is 9 degrees? I ride at -8 degrees and the tilt is clearly visible.

  51. My wife recently got pregnant and she insisted we buy a turbo trainer so she could more safely carry on riding. This was a nice excuse to go straight for an interactive trainer and look into some training plans for myself too… We are roughly the same size, so I figured I could just use her bike on the trainer and mine outside… However, I did an interval session today and my bum is hurting badly! Is this just a question of getting used to her saddle, or is a women's saddle contraindicated for men? In general, should you train on your own bike to get the most benefit from indoor training? #torqueback #AskGCNTraining

  52. #torqueback Why was everyone (or almost) using rim brakes at the worlds? (Not complaining, just wondering)

  53. I commute daily on the bike & extend my route whenever possible. But the majority of the time I am limited to a direct route of 5miles, giving me only around 12 -15mins in the saddle.
    I always ride hard (character flaw) & keep my HR in a high zone 4. With such short rides I'm not often warming up but always pushing… Is this problem & could you recommend anything with regards to training in these circumstances? Thanks!
    #askgcn #torqueback

  54. What are some ways to maintain cycling fitness while travelling overseas? Would really like to continue my workout plans on Zwift. Bringing a bike and turbo will not be an option for me. I have crank based power meter, so that would likely rule out using hotel/gym fitness bikes. I thought of searching for fitness centres with smart fitness bikes, but don’t know where to begin my search. What are some known smart fitness bikes that are compatible with apps like Zwift and TrainerRoad that might be popular at fitness centres? Better yet, do Zwift training centres exist (say, in Hong Kong)? #AskGCNTraining

  55. Hi guys, do I need to use wet-lube on my road bike if I know it's going to rain during the ride? Or is wet lube more suited just to MTB riding and not that necessary for road riding if it gets wet? Thanks #torqueback

  56. How about some tips for regular folk looking to get back on the bike competitively after a long absence. I assume it's just base miles base miles base miles.

  57. How hard would it be to upgrade from an off brand disc brake to shimano 105 disc brakes, both being mechanical not hydraulic.

  58. I wanted some advice on buying a new bike. I was considering two broad types mainly carbon frames with Shimano 105 groupset or aluminium frame with Shimano ultegra groupset. Which combination of frame and groupset is more suitable for races? Canyon Ultimate CF SL 7.0 or Canyon Ultimate AL SLX 8.0 which one should I buy from the race point of view. #torqueback

  59. 100% smart trainer for me. If I had a power meter, I could only use it on one bike, my road bike. But I also ride geared cyclocross/gravel, single speed CX and MTB, full suspension MTB. I can't afford power meter on all these bikes, and don't really race my road bike to need a power meter. Smart trainer with dedicated bike (low cost Al frame build with SRAM Apex) was my choice. So the answer would have been, it all depends on what type of riding one's doing. Cheers!

  60. A very appropriate episode for me as I've just had a hip replacement after breaking mine after falling off my road bike, unfortunately no trainer here so I think I'm going to have to see if physio have an exercise bike

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