Should Your Cycling Fitness Change Over The Year? | Ask GCN Anything

(dramatic sounds effects) – Welcome to GC anything. – Coming up this week
we answer your questions on knee pain, training
when under the weather and how to go about choosing an upgrade. – Oh, exciting stuff. But before we get straight into it, the next weeks show is
our Christmas special. Now, for this we thought
it would be a great idea for you to be able to ask your questions to specific presenters. For example, – Well, I just wanna know
how long them batteries in Emma’s motor last before they wear out. (drum sounds) – Nice one, Chris, nice one. And to do that, it’s same as always, use the hashtag TORQUEBACK and then put the presenters name you are putting your question to and hopefully they’ll answer it. – Yep, and don’t forget if you wanna be in with a chance of winning a
free three month subscription to Zwift use the hashtag ASKGCNTRAINING. – Yes. Alright, we should get
straight into it, should we? – Come on. – Right, we’re gonna go straight in with the first question from David Wilson, I’ve been getting knee
pain from long rides. I have had bike fits and regular
physio, physical therapy. I want to maintain and
even improve my form. What exercises and activities
can I do off the bike which will help develop
or maintain the muscles and fitness needed for
when I am on the bike? What do you reckon, Chris? – Well, you can start with
something like swimming because this is wildly recognized to help build up your um, aerobic- – Yes, super good for recovery, isn’t it? – Yeah and it’s really low impact as well. So if you got any niggles
it’s gonna be good for that. – Yeah, I do. – I would also try some stretching after all your sessions
when your muscles are warm. Because that will really help any tight muscles that are
causing those knee injuries. – Yeah. So, I reckon just try and do some cardiovascular fitness,
like swimming for example and try and stay clear
of the impact sports, cause that will really agitate the knee. – Ketaki Deshpande writes in with, should I invest in an indoor
trainer or some good tires, or maybe even a new cassette and chainring which would be a more
suitable gearing for me? He actually wanted to get a power meter but decided it was too costly, which I can understand. – Yeah, interesting. All those upgrades would be good, but, ideally you wanna
hone down on the one thing that you’re doing regularly
that will actually enhance that. So for example, if you
can ride outside at all then getting an indoor trainer is probably not the most ideal thing to get. Maybe a set of new tires
that are more grip, you have more punch resistance
would be more ideal. If for example you
could train indoor a lot and that would really benefit you then an indoor trainer
would be good for you, if that makes any sense. – Yeah and likewise, if
there’s terrain out there that you’re not currently using because your gearing doesn’t suit it, then getting new gears is
definitely gonna make that easier and more accessible to you. – Yeah, so hone in on
the thing that’s really like, you’re doing and that’s
gonna be beneficial for you if you got the upgrade. – Cool and if you wanna
know more about upgrades, check out Dan still in
the countryside somewhere talking about them. – So tires are a great
way of saving a few grand and making a bike feel that much better. Don’t go for anything super, super light. That way you’ll be even more
susceptible to punctures. But a good quality folding tire with a high thread count
will make a big difference, if you’re somebody that’s
used to a beaded tire which is quite heavy. (dramatic sound effects) – Zwiftly moving on? – Oh, Chris that is good, that is good. Yes. The winner of this weeks
Zwift question is.. – Jacob Sargent. – Yeah, right on Jacob. So you’ve got a three free
month subscription of Zwift coming right your way. For this question, how
much can your FTP fluctuate throughout the year. I have found that mine has
become about 10 watts lower, going into the winter. What is the best way to maintain and raise my FTP during those
cold, wet winter months? – Well, you know what Jacob? I wish that mine only even
fluctuated by 10 watts. – Me too, mate, me too. – But, sadly, that’s not the case. Your fitness is not a constant at all. It’s always either slightly going up or slightly dropping off and there’s nothing you can do about it and that’s just a fact of life. So your best off accepting
that it’s perfectly fine for you FTP to fluctuate by 10-12% or even more in some cases. And once you’ve done that, well then you want to look at the Zwift 12 week fitness
builder, or the FTP builder. – Yes, 100%. Now you’ve got a three
free month subscription, why don’t you start off
with using that FTP builder as part of your training program. And hopefully that will
start seeing your FTP going in the right direction
to getting 10% better, not 10% worse. – Yeah, 57 workouts tailored
specifically to your needs and your current FTP
to help you really push the boundaries of what you can do. – Yeah, have a go of that. It looks quite tough
though, don’t you think? – 57 workouts, I don’t know
how you can manage that. – Jacob, ouch. – Glenn Parr is up next with, what is the best training to do when you inevitably get a winter
cold and you can’t do much, but you don’t want to lose any progress that you’ve already made. – Oh, good question and I think all of us
athletes, cyclists out there just wanna get straight back on the bike and really don’t wanna
miss any time off the bike. But the best thing to do and we can’t stress anymore than that is just to rest. Stop what you’re doing, have a day in bed and try and get over it
as quick as possible. And then hopefully you can get
straight on the bike faster than if you kinda dragged on. Cause the worse that you could do is get on the bike too soon
when your immune system is low and your body’s already
trying to fight the illness and then it just prolongs the illness and you just don’t want that. So just try and hit it on the head. – You don’t want three
or five days becoming 10 days to two weeks, do you? – Yes. – Cause that’s just gonna write
you off for the next month. – Next question from Bill C, I’m planning on riding in a very hilly, high altitude, week long
Fondo here in Colorado, oh I’d love to live in Colorado. I have a lot of weight to lose
to get up all those hills, but I also want to build
my endurance to crank out those multiple long days of riding. How should I plan my training
to achieve both goals? I do have a Wahoo Kickr Snap trainer as well as a cold weather clothing for our often dry winter days. Well, Bill, it sounds
like you got yourself a really, really cool
challenge there for next year. – Yeah. – And the way we would
recommend going about it is to slowly, but surely
build up the volume that your completing each and every week and also the volume on each day. So, you wanna do one to two or maybe even three long rides if you’ve got the time. If you’ve only got a weekend day then a long ride on the Sunday with some proper good intervals, which will really help get you over those climbs on the other day. So, you’re like 12 minutes
and a 12 minute max effort, three times, so you’ve got around 30 to 40 minutes in total
workload in that session. – Yeah, and I would just try and string a few weeks together and then try to have a
bit of an easier week and then try and string
another few weeks together and that would really help
you come on and get fit. So, good luck for that Grand Fondo and do let us know how you get on in the comment section below. We’d really be interested to hear, yeah. – Yeah. – Next question we have
is from Stefan Boogard. I really like the shows and this winter I started doing some weight
training twice a week to prepare for the racing season. Should I combine this with
specific FTP or tempo training or is it just better to do the rides next to the weight training and start the specific road training when the weightlifting is over. I’m worried I might overtrain if I’m going to combine the two of them. – Interesting one, I would
absolutely combine the two. – Yeah. – So I would do your riding in the morning and your weight session in the evening. But that’s my personal
preference, you may be different. But, yes, I would not neglect the riding because that is a really big part of getting fast on the bike. – Yeah if you do your weight training as a complimentary type of
training to your road riding and you really do not wanna miss out on those longer efforts, those harder efforts, cause that is your fitness
that you’ll be building, specifically for your racing. – Yeah, your priority is your bike riding and your weight training comes next. So, make sure you’ve
done all your bike riding and like Chris says, the
strength training is a bonus. – And good luck, if you do
feel tired, take a day off. – Right, now it’s time for.. – Quick fire round! – Chris, that was beautiful. And the first question
in from Erwan Lacoste, Hi GCN, should a rider
always know which speed he is riding at, at any time? Do the pros have some kind of hidden gene that tells them if their mechanic is switching gears when servicing, or does their brain keep
track in the background any change of shift they operate? So basically what you’re saying is do the pros just
automatically know what gear and when to be in it and what is the best gear to be in? – Well the answer is simply yes, because as a pro bike rider you become so incredibly in tuned
with how fast you’re going, what your cadence is, and what gear you need to
be in for that given speed and that circumstance. You could almost probably
tell the mechanic the gear ratios yourself. – Yeah, 100%. And I think you know, pros
ride their bikes everyday for hours and hours on end. And you do, like the bike just naturally becomes apart of you. – An extension. – Yeah, so, literally, you don’t even really
need to think about it, it’s second nature what
gear and when to be in it. Christopher Reis then, next up, I am planning to do my first
bike race early next year. So I’m really in need of a little Zwift to make the indoor sessions more fun. – Yeah, 100%. Zwift actually really
helps get the winters passed by really quickly
and take your mind off it, because you are racing on the game. Actually, I say racing,
get involved in the racing. Cause it’s a really good way
of doing really hard efforts without even thinking
you’re doing hard efforts. – It’s harder than real life. – Yeah. And there’s also workouts in there, too. – There are. Right, my favorite one
next up, Fluffy Domo, torqueback should I cut
off my friends dork disc? And it’s my favorite, because I had no idea
what a dork disc was. – I don’t know, I don’t know either. – What, really? Okay, lets do this. Its the little plastic dish that comes on the back of brand new bikes and wheels sometimes. – Ahh. – And yeah, you should
definitely get rid of it. Because it looks awful. – Have you seen one? – Well not for years,
but, I’ve seen pictures. – Yeah, nice. Next question, Stanislav, can I get the same
benefits from Zwift racing as from structured Zwift workouts? – Well, yes and no. I mean, I did a Zwift race the other day and it was kind of a relentless,
on the pedals effort. It wasn’t a particularly
anaerobic effort at all, it’s full on aerobics. So that’s kind of what the Zwift workouts are star towards as well. But, the Zwift workouts are
designed specifically to target certain energy sources
so, you wanna use those if you wanna build specifics
into your training. – Yeah, I personally
do most of the workouts and then maybe once or
twice a week I’ll do a race. – That’s the way to do it. – So, yeah. But, have fun and make sure you do what’s best for you, really. – Next question, comes
in from James Williamson, I’m needing to replace
my headset bearings, what improvements could buying
better bearings give me? – Well other than buying
bearings that are better sealed, or bearings that are maybe
a little bit lighter, then the benefits won’t be huge. So, just go out there and
find one that fits your bike and gets the job done and you’ll be fine. – Yes, like when you turn your headset, your headset bearings are
only moving a quarter amount and it’s not going to improve
your riding, for example. It’s not gonna make
you faster on the bike, but it will make you
feel a little smoother. So, yeah, like Chris said, just get a set of
bearings that do the job. – Yeah, it’s a bit
different to your wheels- – We’re forgetting it’s a bit far out. (clicking) – Girogio Nitzia, – I’ve seen a lot of
pros doing mountain bike during off season. My question is, do they push hard or do they just stay in zone one to three. I find it very difficult to maintain a constant pace on the mountain bike. But I want to ride it cause it’s fun and helps with my technique. Now, Chris, you love
– I do, yeah. – mountain biking in the off
season, so tell me what you do? – Well so, I would just go out and ride it on feel, completely. And that’s the beauty of it, it’s so far removed from road cycling, it’s more about technique
and about having fun than it is about sticking to
certain zones, or whatever. If you really want to use a
mountain bike for training, then you can use like,
fire tracks and all that and then you can stick to your zones. But, it’s actually all about forgetting the strict regimented training and just enjoying riding a bike and working on your technique. – Yeah, I would second that, 100%. I would keep your zone efforts
and keep your FTP threshold, VO2 max all that kind of stuff, I would keep that to the road and your structure work out to the road and like Chris says, just
go, get muddy and enjoy it. (upbeat Christmas music) Unfortunately we have come to the end of this weeks Ask GCN Anything. – If you want to ask one of
the presenters next week, on the Christmas special
– Yes. – A question, us the hashtag TORQUEBACK and then drop their name in it as well. – Yes, 100% and as
always, if you wanna get, be in with a chance of winning
three free month subscription from Zwift then use the
hashtag ASKGCNTRAINING. Be a nice Christmas present
actually, wouldn’t it? – Yeah, it would be. Just like this outfit would be as well. – Yeah. – Alright, anyway, let’s
go to the party, c’mon. – Are we late? – Well, I think so, yeah. Blimey, it’s dark. – Oh, Christmas party. – Oh! – Woo! Party on!

87 thoughts on “Should Your Cycling Fitness Change Over The Year? | Ask GCN Anything

  1. #torqueback My goal is to do the Falls Creek Peaks Challenge in 2020, I believe the second hardest single day event in Australia. It is 235km and 4000m+ of climbing. The most I've done so far is 2700m over 130km. I have no hills near me, I do not have an indoor trainer nor a power meter. How can I train and know confidently that I can do this? Also, it has a 12 hour time limit

  2. Anyone who has spent anytime in the gym knows weight training is extremely taxing on the body. For this reason it is extremely difficult to do any sort of intervals on the bike while weight training. Start your weight training in the off season and focus on that over any sort of efforts on the bike. As your season gets closer slowly phase out gym work and start doing more on the bike intervals. This method has made a huge difference in my cycling performance.

  3. MAT at 51 I'm doing the 82km Flanders next year's not been on the bike for 8 months is there any way to get fitter faster. Or just a case of putting in many miles.
    Who are these new guys.

  4. #torqueback
    To Ollie and James.
    How are you guys doing about your rivalry on your Madones?
    Maligayang Pasko! (Happy Christmas)

  5. Could we get know the stories of all gcn presenters about how they got into cycling and some tips for beginners who wish to take up cycling seriously. Some guidance about how to start it to become a professional. #torqueback all gcn presenters

  6. #torqueback. Emma. Great channel. You said in a previous video that since using Speedplay pedals you have found it difficult to go back to other pedals. When you did you cyclocross videos, did you find it difficult to get used to the Crank Brothers pedals?

  7. Quick fire round strikes again. Late for the Christmas party. You'd have thought for something that important they'd have made the quick fire round quick. 🙂

  8. #askgcntraining – i've been working my way through Zwift's FTP Booster program on my smart trainer and have a question regarding the ERG mode. should i increase my gear (and have less pressure on the tyre) when moving to a higher zone or keep in the same gear and let the ERG mode put more pressure thus increasing the power needed?

  9. When calculating my Watt/Kg, should I use my morning weight (the weight before I've ate or drank). Or my weight right before I ride? #torqueback #AskGCNTraining

  10. #AskGCNTraining. Hi gcn, i have sciatica down my left leg resulting in total loss of strength in that leg, can't even ride at 200w at the moment. Is there anything I can do to get back to my usual 300 FTP. Thanks for any help.

  11. #AskGCNTraining I raced my second Zwift Gran Fondo this past Sunday. It was a max effort and I cut 13 minutes off the roughly 70 mile course and PR’ed on the three big climbs. However this week I just can’t seem to recover, despite easy recovery rides, extra food, and rest. Will this get better as I progress in fitness or do all cyclists experience a ‘post race flu’?

  12. #AskGCNTraining Hi lads, i recently started "Build me up" 12wk training plan on Zwift. Is it possible to say by how many % i can expect my FTP to grow given i will do all the sessions exactly as prescribed? Cheers and Merry Christmas:-)

  13. #torqueback
    To Chris!
    Do you do any off-bike strength training, or anything else to improve anaerobic power on the bike? e.g. going to the gym and pump some iron.

  14. #torqueback Chris. I'm gonna go and do proper bike racing from next season. I have a pretty good FTP 305 watt (66kg) but i'm rubbish at sprinting which is really important because where i live is pretty flat. How can i improve my sprint while still maintaining my FTP so i can win bike races. #AskGCNTraining

  15. #torqueback
    Hi guys, I always ride with a spare inner tube in my jersey pocket. The tube always seems to get some sweat on it. Is this bad for the tube? Will it puncture easier?

  16. To Simon. I'm riding a Giant SCR 1 which comes with standard alloy rims and 9s shimano sora. I'm planning to upgrade one of them. Do you think I should change the alloy rims to zipp 454 NSW or change my shimano sora groupset to a better groupset such as the latest shimano 105 or shimano ultegra. Thanks. #torqueback

  17. So back in the day, when professional athletes worked regular jobs during the off-season to make ends meet, what did pro cyclists do? Did they work physically demanding jobs to keep up their form, or did they opt for lighter duty in offices and such?

  18. #torqueback #AskGNCTraining Dr. Pooley, nutritional guru:
    How should I adjust my workouts and diet to improve my climbing performance without gaining muscle weight? I've got a naturally muscular build and even at my lowest body-fat (4-6%), I'm still over 70 kilos. It's easy for me to bulk up, but I'm hunting long climb KOMs and 3000 meter climbing races in 2019, and those two things don't go hand in hand. Any tips would be appreciated. Merry Christmas GCN!

  19. #torqueback Jon Cannings: I recently watched your video the other day on winter bike hacks, and had a question. Any tips on washing your bike in the winter? I live in the northeast US where it is quite cold. Garden hoses are out of the question because the spigots have been winterized and not to be used til it is above freezing next year. Are there any hacks you have or heard of to be able to wash your bike in the winter without breaking pipes, freezing your driveway, or just plain freezing your fingers?

  20. #tarqueback
    How can cyclist form northern countrys competed on the same lever as atlethes who can train on the roadbike all season long?

  21. #torqueback Question for James: I have only been riding for a year and I am finally investing in a power meter. Like you I'd much rather be outdoors riding than stuck inside, even when it is dark and cold. I don't have a trainer and don't plan on purchasing one. I have never had a structured training plan, but it seems all the apps (trainer road, the sufferest, et. al) that have training plans, involve a trainer for most of the work. What tips do you have for structuring a plan on the open road? My goal is to not be in the bottom of the Gran Fondos I enter next year.

  22. #AskGCNTraining #torqueback How accurate is the Zwift FTP estimate? I have a huge difference between my FTP test results and the estimates given after rides and races. Thanks!

  23. #AskGCNTraining. Love your videos, they're a great resource. I got back into Cycling after a 20+ year hiatus, a dumb move on my part. So I bought a new bike this spring and got my butt back into it. Now 5,000mi. later and 45lbs lighter I like to continue to improve my overall strength over the winter months if possible. What training plan on Zwift do you think would be best for a soon to be 63 year old guy. 🙂

  24. #torqueback Can James say Ask GCN Anything? I cant believe he hasnt been pulled up for saying ask GC anything for so long😂

  25. #torqueback Lasty where have you been????????????????????
    #askgcntraining after 5-6 weeks of ongoing illnesses what is the best way to return to the saddle as I’m feeling apprehensive starting riding again without making things worse☹️

  26. #torqueback My question is adressed to Chris & Hank. You both are still listed as riders on the Canyon Eisberg HP. So are you still part of this team, or do you have completely retired as active racers? If so, why? I mean you are both still young and should have a couple of good competitive years in your legs. Plus, from what i see, you did pretty good in your careers. If my questions are to personal, just jump over to another questioner.

  27. #TorqueBack — TT bike question — When I'm sat on my (somewhat outrageously tilted) saddle on the timetrial bike, I tend to slide forward a little on bumpier roads. On the other hand, if I tilt the saddle backwards, that is, closer to the flat position, I notice that I do get a bit more saddle sores. I've been practicing on the TT bike a while now and I can somewhat compensate with raw arm strength to "push myself away" from the TT bars to maintain the position. I'd like to improve stability in the TT position with minimal adjustments to the current position (to keep that competitive edge). What can I do besides doing gym exercises to improve my core and by extension my stability on the bike?

  28. On the topic of knee pain, they should try a slightly shorter crank set. I had knee problems (still have but less) and switching from 175's to 170's helped a great deal. My first road bike back in the early 80's had 165's and I never had any problems doing 50+ mile cycles even though my knee problem pre-dates that.
    One exercise that helps nowadays for me is seated leg lifts which helps strengthen the muscles around the knee. They're handy to do when working at the computer.

  29. #torqueback
    To Emma!
    Did you ever train alongside guys when you were a pro? I have heard it's supposed push your own limits, should I give it a go?

  30. #AskGCNTraining can you recommend an indoor training plan based on the trainer videos you have already posted? I was thinking about figuring out a good mix of HIIT, cadence, strength, endurance, etc but don’t want to put an inappropriate weight on the type I feel comfortable with. Thanks!

  31. #AskGCNTraining Hi. I’m completing the C2C in a day at the end of June next year and wondered what structured workouts you would recommend for training? 150 miles with some killers climbs such as Hardknotts!

  32. #askgcntraining When is it too late to hydrate prior to a ride? Way too many times I forget to drink enough liquids the night before and leading up to a workout and then try to make it up for it by pounding a liter or 2 as I'm about to swing my leg over the bike.

  33. #torqueback for Chris and James. I think both of you should suggest to all other GCN Presenter to do another GCN Presenter Challenge. But,this time it's gonna be a sprint challenge. It's simple,both of you just have to recruits a couple of presenters to do a leadout train and in the final 200m,it will decide who is the best sprinter; Chris or James? Cheers!

  34. #torqueback for Emma: as far as i know you lived in switzerland for quite some time… How did you cope with our great way of speaking german? 😛

  35. Swimming is notoriously bad for knee injuries (depending on stroke) because of the lateral stress it can put on the tendons, especially if your not used to swimming! 👍

  36. #torqueback
    Dan, you once said that you never won any national championship when you were a pro. But i realy believe that you were amaizing back then. What was your role on your teams (especially Cervélo TestTeam) back then?
    Maligayang Pasko (Happy Cristmas)..

  37. #torqueback what about eat 2 or more hours before a ride or start with a fairly empty stomach and feeding along the ride?

  38. #AskGCNTraining My question is … Im an older ex competitive runner that got into cycling with a turbo and garmin 800 for equipment. I have been off the bike and not real active as no motivation is there. What would help get me back motivational wise, as most of you are expro's what gets your motivation up and keeps you on the bike. I dont want to race but loose some extra pounds and get fitter.HELP

  39. To generalize from the advice about training with a cold: Don't train any body part (including your overall metabolism) if the part being trained is not at 100%.

  40. @David Wilson — Not all bike fitters are aware of the role crank arm length and chainring shape can play in knee comfort. Here are two ideas to consider: (1) Switch to a shorter crank arm length. This will reduce the range your knee must move, thereby reducing stress to it. The reduction is 2x the difference in length. For example, switching to a 165 mm length from a 175 mm length will reduce the height your knee must travel by 10 mm x 2 (or 20 mm). (2) Switch to an oval chainring. It can reduce the stress on your knees during the least efficient portion of the stroke. Get one that is adjustable (like the Rotor Q-Rings). They allow you to adjust where the wide part of the chainring is in your stroke, depending on whether your knee discomfort is mostly at the front of the knee or the rear of the knee. Rotor has some advice about this on their website. (I use a 52t oval Rotor QX1 chainring on my road bike in a 1x setup.)

  41. #torqueback Hi guys! You often say that we should drink a bottle of water with electrolytes per hour. But how is that possible on a long, 5 hours-plus ride? Shall I carry a bag of powertabs in my pockets? I really like the show btw! Cheers

  42. I really have to disagree about staying off the bike when sick. You shouldn't go full gas, but nothing makes me feel better with a head cold than a bit of exercise to get the circulation going.

  43. #torqueback #AskGCNTraining
    Hello, I am keen KOM hunter and love a good tailwind to give me a hand but I often think that a tailwind not only makes me ride faster but that I can also put out more power! It seems when I have a strong headwind I can't get the same power numbers. Is this just due to motivation or is there some reason behind it? What do you reckon?

  44. #askGCNtraining
    I have made a Zwift workout with 10 mins warmup following by a 110% FTP for 20 mins.
    This will always increase my FTP, but does it count, or is it cheating your FTP, so to speak.
    I had activated the ERG mode today, which I find to be easier, since I only need to think about keeping my pedals turning.
    Good/bad idea? 🙂

  45. #torqueback at Si Richardson: Have people ever tried to get you to change your bikeposition? Looks like your back isn't all that straight? And don't get me wrong, it obviously seems to have worked for you. I mean the watts at the recent zwift race! There's just so much talk about the importance of having a "perfectly straight back". Ever had any issues?

  46. Hey GCN, I am having a bike built (delivery in May), and am getting back to the sport after a looooong hiatus, so I'm out of shape. Trying to also get my partner on board, but she does not have experience with any endurance sport. I am not planning on competing, but I'd like to do some long rides to explore the beautiful region we're living in. Thus my question is, what could be a good sport (or combination of sports) to build up our endurance prior to riding, so that we enjoy it more when getting to be on the saddle ? #AskGCNTraining

  47. I get that Zwift is a sponsor, but I'm starting to wonder if the Zwift "thing" is sorting out "exercisers" and "competitors" from cyclists. I can't imagine ever wanting to devote such a large proportion of my cycling funds to a Zwift setup. In addition to the trainer setup there is the monthly cost for the Zwift program and a reliance on an internet connection. Like most people in the US I live in an area where cable gives the best access to the internet but is unreasonably priced. I get an unlimited connection to the internet on my mobile phone for a total monthly bill $20 less than the cost of a broadband connection alone. It's not perfect but it works to binge watch TV, surf the internet, manage email and bill paying, and track my cycling. Even using my phone tethered to my TV the monthly access to Zwift alone is more costly than any amount I might ever devote to indoor exercise. Who really needs to spend that much time indoors? Will you still be paying for this in the spring?

    Sorry…needed to get that out.

  48. #Torqueback to any GCN presenter who knows the answer 🙂 After training sessions (even indoor ones lasting an hour), I find I have a real propensity to cramp in both hamstrings even when I am just sitting still. This lasts pretty much the whole day. I don't feel under hydrated and my flexibility isn't too bad. Any tips on how I can prevent this as it is putting me off cycling.

  49. #torqueback #AskGCNTraining

    I am going away over the Christmas break and won’t have access to a bike or trainer for two weeks. I am worried about loosing all the hard earned miles in the legs. So, I am wondering if you could recommend some exercises that don’t require access to a gym to maintain leg strength and endurance. Thanks! 🙂

  50. #AskGCNTraining
    Hello GCN,
    It’s winter in Canada and I have to spin my bike on the trainer in my garage.
    I have just a simple Minoura MagTurbo Ergo “dumb” trainer and watching the GCN training videos on YouTube while checking the cadence and HR on my Garmin 910XT. I simply chose videos based on time or fancy description but I was wondering if you could put together for me a selection of specific videos that I could follow. I’m into triathlons at the moment but I am thinking also to do some TT and Gran Fondos in the future.

  51. #torqueback #AskGCNTraining I have no races or events planned for next year (I want to get into racing but it appears there's none in my immediate area and it's difficult for me to travel far). How do I plan my training and / or goals for the next year when I have no specific event or date to target? I know what type of training I want to do, but with no specific date to peak it's hard for me to formulate a training plan to address those goals.

    Ever been in this situation? Appreciate any insight.

  52. #torqueback Hey guys it's me again. I took your advice and bought the new road bike. Although the carbon is currently being laid and baked I would like to insure my new investment when it arrives. Are there any bike specific insurance companies / policies available? I didn't have any luck with my car insurance company.

    Reference fitter in winter 12:30

  53. #torqueback I have a problem with cold, it's not cold hands or feet. My penis gets cold and it hurts after a while. I tried to wear my summer bib under my winter tight but it was extremely uncomfortable. What can I do about it?

  54. #askgcnTraining Please vote: 1.5 hour outdoor ride in cold (maybe not max performance) vs 1 hr indoor FTP based training ride. Which will make me a faster rider?

  55. #AskGCNTraining . hi guys . i have just started to use zwift and have done my FTP test =165 w and also 2 races in the D group . i was under the impression that the people in the same group were of the same standard but i just seem to get blown away by the rest of the group . I am using a magnetic trainer and my average watts was 175w and the others were in the 200's , is this because of my trainer or do i just need to train harder . I am totally shattered by the end of the race . Would i be better getting a smart turbo trainer ?

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