362w for an hour and definitely under 60kg at peak race weight that makes Porte on of the fittest humans to ever walk the planet. It is one of the best feelings in life being your fittest and just punching up the climbs like you are on a moto. Being full of red blood cells, water and sugar with your lungs just sucking in oxygen to your working muscles. Rim brake bike with tubulars. Setting PR's. Best feeling! I tried the low carb thing just because of the hype and I felt like I was riding a BMX with 2 flat tires. You just feel like trash. No wonder the low carb crew are so crazy about smashing in all the stims etc even on recovery days.
@ durianriders How long did you try it for? Adaption takes weeks, if not months. You also need to be feeding your body proper protein and saturated fats, so your study of 'one' is probably not optimal!
what is your last ftp test and prove it with a strava link.@@phil_d what is 'proper protein' lol. Who decides if it is 'proper'? The marketing department or some fake natty influencer in the gym pushing the lastest product to noobs? hehe. Come on man. ZERO people are riding faster in ketosis!! There is no such thing as 'fat adaption' where you can magically ride hard with no bonk because your 'body just burns fat like a magic man!' xD
Sad to hear of Mick Ives - he had a big impact on my cycling life. His bike shop in Coventry was at the end of the road I grew up on. He was endlessly patient with the kid that would gawp at the bikes I couldn't afford, as well as selling me my first "Race Bike" (10 speed) when I got a summer job at 16, and then rebuilding it when I crashed it too!
You guys are clearly reacting quickly to the change that the GCN+ loss created suddenly. Praise for keeping that alert enjoyment and positivity. I'll keep supporting you, as you adjust, with whatever platforms you go with. Thank you for several years (in my case) of really great inspiration.
A friend of mine actually found a stolen bike on our local 2nd hand website in Poland. The bike had a name sticker on it. He googled the name and found the bike on some British site where people can post their stolen bikes. He got in touch with both the seller and the owner and with some gentle threats (😉), eventually the owner got his bike back! He even sent my friend a 100£ check (that was super hard to withdraw since we never really used checks in Poland)
@@gcn it truly is! Also I guess I don't have to mention that the guy who was selling the bike, wasn't too smart and didn't remove the sticker and posted very detailed photos of some customizations on the bike 😉 That was so much helpful of him 😉
Yes I ride fasted virtually every time, have been for 3+ years. I even ride 100 miles fasted. It doesn't always work, so I carry food with me, but 3 out of 4 times I just don't eat, my body actuallly performs better riding fasted vs fed. My eating window is usually 4 hours per day, so have become quite efficient at fat burning.
I have the same experience. Ive been eating one meal a day in the evening(zero snacking) and easily do 100mile+ rides wo any bonking or noticeable decrease in energy. Bonking is a sign of sugar/carb addiction and poor metabolic flexibility.
@@MrKadillak I've finally found some people like me! I ride 4 to 5 hours fasted and only drink water if the temp is over 30 degrees. I think that if I ate 120 grams of carbs an hour I would gain weight in a massive way.
Great video gang! Carbs FTW! Fasted training just spikes your cortisol which delays recovery. Froome was trolling with that pic. How on earth can you smash watts next day in the race if you didnt get enough carbs today? Ive ridden probs 1000km with Froome and co in the off season and they always were eating and drinking sugars every hour. You just go hypoglycemic and get dropped or crash if you try to ride fasted over 100w. Then you get home so hungry you bypass healthy low fat options like rice, corn, fruit, sugar etc and go for fatty meals like donuts, KFC, chips etc. The fat you eat is the fat you wear. IYKYK.
Please do a video truly comparing your Fan and Pro kits. Not just the stats, but how they feel and support you when it comes to (4+hr) rides. Get the whole team involved; especially Manon, for the ladies fit.
The milk bottle is what we photographers would call a diffuser. Basically it takes a point light source and spreads it out. If you are taking a flash photo, it makes the light softer and less harsh. It does this by creating a larger but less bright light source.
I’m 17 years old and I did a 235Mi ride in 17 hours strictly off of fat burning, the first half of the day I ran off bacon for breakfast and second half of the day I ran off some fatty protein bars. For a ride that long it really helped to not have to worry about constantly fueling I could rely off the fat stores in my body to bring me through the day. I did lose 7lbs though! I will say fat burning definitely has its place in the cycling community. It just depends on what your goals are.
Cheer up Dan. I did 400 days in a row when I turned 70 ( minimum 15 mi. A day). Unfortunately had to stop because of injury, but still managed 7300 miles that year.
Hi Guys. The milk bottle over a light, is an old camping hack, which turns a torch/headtorch, into a small camping lantern. The whole bottle will light up and illuminate a decent, tent sized space.
I wonder if any of the nutritionist in cycling thought about talking to type 2 diabetics. By balancing cycling and carb intake I have dispensed with the need for drugs, similarly balancing carb intake, high and low GI with energy output from training can be the only way to maximise a riders efficient use of foods.
It looks like there was a bit of a misunderstanding in the video, as fasted training and low-carbs training are not the same. In fact in the study, there was no fasted training at all: they all had breakfast, but the PCHO group had only fats and proteins for breakfast on low days. So this is not a study on fasted training at all.
Just another pointless “study “. People that understand the actual science of metabolism know that in order for the human body to metabolize, fat, efficiently, then carbohydrate needs to be pretty much eliminated from the diet. The body can produce as much glucose as needed from fatty acids. However, this adaptation takes anywhere from 3 to 6 months in order to become efficient enough for intense, athletic performance. This study is flawed because it has a fairly high level of carbohydrate, even though it is considered “low“ but it is high enough to cross inhebit the efficiency of oxidizing, medium chain fatty acids for energy production. This study in fact is so dumb that it proves nothing. The only thing it proves is that it was poorly constructed with a weak premise to begin with.
Preach!!! I was looking for a comment like this. If someone is interested in what carbohydrates actually do to the body I always recommend them to read Undoctored by Dr. William Davis MD. I have seen fantastic improvements following his Undoctored approach to health. Later in the book he specifically talks about fat adaptation for sports performance and how long it can actually take.
Using fats as fuel while riding slow is trivial. You just have to be a normal human being with normal metabolism. The tricky part is to burn fats at 4.5w/kg like Tadej and others do.
If you are NOT fat adapted.....strictly over many MONTHS....you might need to stick with sugar. Prof Tim Noakes is a good source and I follow his "titration during exercise only" approach. But I've nutritionally ketogenic since 2019 so I can go days without eating and still ride extensively. There was a recent marathoner who just did 5 marathons back to back and didn't eat anything! Most people cannot change their life styles to this degree so it's easy to write it off. It just an ideal way for me and optional for everyone else.
Can you describe Tim Noake's "titration during exercise only" approach? My attempts to search for it weren't successful. I am currently on a typical keto diet, except that I do consume some carbs right before/during bike rides.
@@Frostbiker Sure, I had to binge watch years of his interviews to pull out the basic information & as last I check, his book (medical school grade) wasn't published. His suggestion was to use 8-20g glucose per hour during strenuous exercise. Basics are avoid fructose as much as possible, avoid all liquid carbs unless during exercise, understand it will take most people MONTHS to fat adapt. So, I make my own sports drink. NUUN has 4g Dextrose (glucose) per tablet so I use large bike bottles so I add 2-(8g) and consume one bottle per hour. I also add potassium citrate and in hot climates I add Redmonds Real Salt. NUUN told me directly that their product does NOT contain fructose. If doing a Zone 2 ride, water is fine bc your are limiting your effort.
I am currently doing low carb diet to drop weight. I am down 23lbs so far in 4 months. I am doing daily rides at 145W for 1 hr and slowly taking the watts up by 10 each month. I am also doing core exercises and lifting. There are times I can get some nasty food cravings and I expected this. It takes a lot of will power to do low carb. My BP and HR are greatly improved and that is a side benefit I was hoping for doing this. My resting HR is typically in the low 50's to upper 40's. I am 55, 6'4", 225lbs currently and hoping to get under 210 by April 1st. On my weekends I do 2 rides and the first one is fasted. That one goes fine as long as I don't deviate from the power output. If you go over it a lot and really try to push the cravings go through the roof. I had blood work done about 3 weeks ago now and it all came back excellent.
I think people have to realise, we're all built differently. I did a 3 hour 30 mile cycle in October from Paisley to Falkirk. I never had a breakfast and all along I kept thinking I need to take a break and eat or drink but never did. I was absolutely fine when I got to my destination. I have been on a fasting diet for nearly a year, I've lost 4 stone and strava says I'm trending faster. I'm sure I'm fat adapted. I would say that everyone's metabolism is different so do what suits you.
LOL. If you want to lose weight, go HCLF ! Not the contrary. I'm eating tons of carbs, every single day (last time I checked, it was in the range of 700-800g of carbs), to *maintain* my weight (BMI: 19).
Due to my rare disease, and I am not diabetic I have to restrict my carb intake. This has been a real challenge in finding the right balance when doing hard efforts or long rides usually more than two hours in duration.
But the test subjects in the new study were "high fitness" males. Maybe low carb will still work for those who are currently overweight and are trying to lose body fat percentage.
Agree with thoughts on fasted training. I personally agree with fuel for the work required. High carbohydrate on the big days and lower on easier days. I think the timing of the carbohydrate is more important though
With fasted training, I would suffer a bonk quite soon - it seems my engine needs a filled tank to provide a high output. It is already the case when I did not eat as much as usual (I always put in 1.000 kcal with the breakfast), I cannot go as fast as usual. and with around 63kg on 1.77m, my body cannot store that much. And directly after the ride, I already fill the tank again, otherwise I go slower the next day.
OK so now I want to know where Richie Port did his 107km/h. Hopefully not down I-70! But I'm really struggling for another freeway in Colorado that's steep enough to get that speed on a bike. Maybe Highway 6 from Keystone down into Silverthorne.....which is steep-ish but not steep.
One study of 17 subjects is not powered enough to debunk anything. Add it to the list of thousands of studies, many on each side. Complex issue with too many variables. There are also big risks (over long term) of the huge carb intakes that cyclist pursue.
I was doing so great on the 30/30 challenge...21 days in a row! BUT I hurt my back and I've had to take a few days off 😢 hoping to get back on tomorrow
Apparently, I have done it all my life. I am a 40 year old and was a pro swimmer for 14 years. Back in the day during my training I would occasionally skip breakfast, and sometimes even lunch and still was able to perform at a very high level. Today, I do about 20 miles of running, 60 ish miles of biking per week and still have the same habits, no breakfast at all and something very small for lunch. At the evening I do my workout and only then I eat. Its not like I purposely not eating and starving myself all day, I am just not hungry, therefore, in my mind don’t need to eat… Anyone else doing something similar? Thanks for awesome content…
Love the show as usual CGN, but come on - 1 study with a sample size of 17 (elite) athletes is very interesting, but is very far from conclusive, especially as it pertains to recreational athletes. Pretty poor science prognostication GCN.
Again a half baked study. To become truly fat adapted takes 3 or more months. 5 weeks proves little. Test the Sky team directly vs a traditional high carb model. I am not concluding which will better but this study is flawed.
It was always nonsense. You lose excess stored fat between exercise as your body taps into it to replace what was used up. Fasted exercise has been debunked a number of times across disciplines.
I am 54 and not a racer, but I have been low carb for several years and the most active of my life. Biking is my secondary/tertiary sport. I do mountain climbs fully keto with Mac nuts and cheese. I carry way less food than others and have way less human waste to contend with (usually none). It takes a few months to really get fat adapted. My skin is better, my knees don’t hurt as they did on carbs. I know I can make more power with carbs, but the consequence of long term use for me is weight gain and inflammation causing pain. I know as I have had occasional slips. Everyone is different with different goals. I wouldn’t use exclusively low carb for a race, but it is great for daily menu.
in the last 365 days according to my garmin watch i walked ~5300km, 17k steps/day... i also climbed 11666 floors (36146m?)... walking in a very straight line from where i live (vienna) i would be closing in on delhi by now..... so yes, walking your dog (which made me do all of this) should absolutely count
Low carb diet and fasted training is an excellent tool for overweight (obeese) people for loosing weight more efficiently on the bike. And not for becaming better/faster rider.
I reckon Sepp and Jonas were fibbing about their perceived efforts! At least I hope they were given that Dan was giving it a 10! (That's not ten factorial, I hasten to add.)
Great question about fasting. I have a BSc in Kin and was an endurance junkie for most of my life. What I found key to fat utilization is to do a couple of morninghour long run or rides without anything but a small coffee. Caffiene releases fat reserves and as long as the effort was 1 or 2, my body learned how to pick fat first. Having low body fat, as endurance bodies do, I was able to tune my diesel engine. Just like sleep high, train low altitude training. I kept my diet at a 50/25/25 . Chosing healthy fats and protiens makes a big differnce. Thanks for the great show
I think you would consider this low carb - wake up, have some watermelon, tea and 1 biscuit, half a bagel then ride for 4 to 5 hours with no food and only drink 1 bottle of water if the temp is over 30 degrees. This sounds insane but I assure you that the human body adapts. If I ate 120 grams of carbs an hour I would weigh 300 kg.
As stat PhD, I'll just say that n=17 for a 2-way repeated ANOVA interaction is wonderfully underpowered (difficult to detect effect, if true). Unsurprising none found. Need at least n=60. Also, the fact that both groups were provided carbs for high-intensity tests? You'd muddle any effect you'd hope to find.
2 years very low carb/keto diet. Mostly Z2 training 15 h / week including commuting. FTP marginally higher at 280W from 265W. 20kg lighter (all fat lost) 83kg down to 63kg. N=1 but I know what works for me! Nb I do eat carbs on the run up to and during big races/events
I wonder how much the american "arial and ground chase" of a bike thief cost? 🤔 police do love this kind of "initiative" to justify their budget and toys. Edit: Making clocks from round stuff found on bikes is NOT A HACK, it's a lazy cliche that ought not be encouraged. Enough with the clocks.
I am not trying to win any races at 65, I am trying to maximize my vascular health. The 75% of rides I do fasted are perfect for drawing glucose down into the 70-80 mg/dL range which is great for the old and aging body. It is essentially intermittent CR, CR being the only dietary intervention that actually improves longevity. As for young high performance racers, enjoy the carbohydrates while you can. The carbs and slowing metabolism eventually catch up to you as you age and you will have to modify how you eat and drink (unless you are genetically gifted).
Very misleading title. It should have said, "Study proves that you don't need carbs to cycle." For weight loss and blood sugar control, low carb diets have been proven very affective, and now it's proven they don't hurt your cycling performance! Amazing. But you let your biases influence your reporting on this one. Thumbs down.
"Low carb diets have no place in cycling..." (?) Really? That is total BS. I was surprised low carb and high carb showed no difference in performance. I would have agreed with you all that high carb would translate to higher performance in the world of PRO CYCLING. However, pro cyclists are a different breed than the rest of us. In order to compete at the highest levels you have to do things that are detrimental to your health, for example high carb diets are inflammatory and can result in insulin resistance, using PEDs, serious crashes, etc. As a pro cyclist you are willing to take that risk and perhaps in a fairly short career of 10-15 years, no permanent harm is done. But if I am a life long cyclist (not a pro racer) and I am eating high carb diet for 30 plus years, I would likely end up Type 2 diabetic or at least some level of insulin resistance regardless of my fitness level. If the study found little difference in the 2 diet strategies, then I would be recommending the low carb option because in terms of health and longevity, that would be far superior than downing all those high carb gels and cakes and cookies, etc. So your premise that low carb diets have no place in cycling is totally wrong and should be corrected to add '...in pro cycling.' I personally do not consume a high carb diet. I used to use all those gels during training and they just destroyed me. I would eventually bonk because I couldn't consume enough carb to prevent it. Now that I stay away from gels and just consume a well balanced low carb diet, I don't need gels to complete a long training session. I am 60+ years old, very low body fat, and moderately fit. I don't race and am not fast, more endurance focused.
I'm not a pro cyclist although I was competitive nationally in my younger days. I am 53 and have been riding fasted for the last 2 or 3 years. In fact from the 1st Jan this year I have switched to a carnivore diet. My basic diet is 4 eggs and 500-800g of steak a day. I train 6 days a week, 3 running followed by a weight training session and 3 cycling (MTB). My midweek sessions a 60-90 minutes but Sundays I ride 3 to 4 hours. Since switching from low carb to basically no carb I am riding better, feeling stronger and definitely stronger after the 2 hour mark. If I stick to Zone 2 and 3 I feel like I can ride all day. I don't feed at all during rides only add around 1 teaspoon of pink salt to every 2 litres of water. Typically after my ride I am not hungry and will only eat later in the day. I guess if I am racing and riding at a higher intensity it may be different but with the groups I ride with I am still one of the stronger riders in our group. If I eat before a ride I feel lethargic and nauseous if I push hard.
OK. So let me have my say about my perception of the bike world right now and the loss of GCN's big sponsor et... This is not going to be popular amongst those who are flash regarding their ability to buy top end everything. Indeed it always seems when an average human like myself comments about the inasnity and consequent nose dive of the bike world, there is always a backlash from those who can afford the crazy prices and over inflated ridiculousness that cycling has become. For example people who have retired and have a few quid to spend. people who work in all kinds of fields that I firmly believe inflate their charges to the customer for things as normal as plumbing, bricklaying, carpentry, and generally anything where the price of work can be made up and justified due to a miriad of different reasons usually involving the pandemic or the war with Russia etc... In my own opinion I have come to conclusions based on observations. So to start (please read it is worth the explanation). Up until the Armstrong era cycling had plodded along as it had for many years. Same groupset manufacturers, same frame builders. The Armstrong era, like it or not, changed many things. For the first time radio communication was used. Srm powermeters started to be used. Groupsets advanced massively, with shifting now on your brake levers. The spread of gears used became acceptable. Cassettes with arange of 8 gears from 11-28 were used and cadence became a thing that had not been looked at before. Not just race bikes but TT bikes changed the landscape too. After Greg Lemond used TT bars in 89 we did indeed enter our modern age of cycling. Problems have really come to a head over the last couple of years, personally I think the main cause of this is greed. Its as if suddenly from losing its main sponsor the GCN show/concept has woken up. It seems a week cannot go by without some kind of public apology about 'the bike industry'. To me the answers are simple. Cracks really began on the GCN show when they gained the huge sponsor and the rights to co partner eurosport. Every week it seemed the presenters became more detached from the reality of cycling and the average cyclist. There is indeed nothing worse than made to feel like an outsider looking into an elitist world of very privileged people riding bikes from sponsors, and wearing kit from sponsors. Under this illusion of reality the show wouls become more like Top Gear than a show about cycling. And there is the problem. The bike industry fuelled this flight of fancy, even piggy backing it to push new products and ideas. I dont live in the dark ages , i Have been using hydraulic disc on MTB's since the 90's. Indeed when they came along related to road bikes there was incredible amounts of debate. People would claim to be purists and not want such tech. The fact is they work very, very well, a person can stop like a cat and the safety importance cannot be understated. Heres the thing, I cannot afford such things personally. Since the road bike took on disc brakes it changed dramatically. Suddenly all wheels had a through axle? Why? MTB had bee successfully using quick release with disc for many years with no problems. It seems that the steps to where we are right now, with suppliers to bike shops closing on masse. There is no need for what has happened other than a very small percent making alot of money selling at the top end and its wrong. Look at Formula 1. The tip top echelon of the motor industry. As drivers, people around the world feel the benefits of the trickle down effect of advancements for many years after. Whether that is in things such as safety, or tech such as advaces in speed and power from smaller engines, aerodynamics etc... The thing that Formula 1 does not do is to offer the public the chance to buy F1 cars on mass at a huge cost, just so they can shift more units, everyone has a ferrari or mecedes F1 spec for a day out in the countryside. And why not? Because that would be totally absurd. People buying cars with engines, tyres, all parts designed to be pushed to the absolute limit of their capabilities, but just for one race. The the car is stripped to the bone and most of it replaced for the next race. The sad truth is that the bike industry has taken this template but instead of the trickle down effect happening over more time, it is simply offered immediately (pretty much) to the consumer. Of which only the tiniest proportion could ever hope to own the same bike as Wout van Aert, or Tadej Pogacar. It is a simple impossibilty for most. Some might try to proportion blame with the UCI and there ruling that the bikes used by Pro's has to be available to the public. In part it might contribute. but it is by no means its fault entirely. Manufacturers, team bosses, greedy designers, people who need the validation of having the best. Paying the ridiculous asking prices of these bikes has all been a great mistake. The bike industry is collapsing in on itself because of the stupidity and short sitedness of this 'top tier' this elite market. The only trickle down lately has been the vast over inflation, The needlessness of things. the need to shift units. Bikes are stupidly overpriced. Parts are stupidly overpriced, and it is down to you who continue to pay it that is at fault. It is you who push new tech that is only useful to those who have so much. The vast majority of cyclists are still on the diamond design frame. vast majority still on rim brakes too. It is not that people dont want the new, the shiny, the tech. It is simple, they cannot afford it. The GCN presenters are so so out of touch. I cannot even fit a 28mm tyre onto my bikes. they do not have the clearance for it. To be calle The 'Global' cycling network is ludicrous. Globally people cannot pay £1000's of pounds for a bicycle, how can you not understand that? My heart bleeds for people in other countries, again looking in from the outside to something they cannot be part of. Manufacturers have missed the mark completely. When the bikes for sale cost more than cars, or even a house in the 1980's then something is surely wrong. Calling shimano 105 the groupset of the people. Which people? even sora or claris have become the go to in the real world. Tiagra has become too expesive, in fact they all are. I have a feeling that china will fill the market with compatible parts soon enough, and at a sane price. Its a real shame that the bike industry has killed itself. it is a shame that bike shops are closing. We will learn that the internet cannot repair your bike or apply upgrades for you. GCN, we love to look at super bikes, but most of us are lucky to just have old 10spd Dura Ace from ebay. You need a total rethink. I suggest you try support the sub £1000 second hand build people, they are the masses. Be a true 'Global cycling network, and not just the elitist first world bling show. I hope you find time to read this. thankyou
People who follow the two most competent strength training coaches, Jeff Cavaliere and Mike Isreatel, have known for a long time that (complex) carbs are not the enemy. Carb-cycling on the other hand is not a bad idea for weight loss (no, nothing to do with bicycles...)
Very sad to hear of the death of Mick Ives. In the mid-sixties I was still a junior but Mick rode as a pro in our club president's team, Mottram Cycles. As I remember, his team mates were Jim Hendry, Derek Woodings and Mick Potts.
Your memory serves you correctly! Mick Ives was team mates with Jim Hendry (who went on to be the Chief Executive of the British Cycling Federation), Albert Hitchen, Eddie White and Derrick Woodings. They raced on the Mottram Cycles - Simplex in 1966 👍
@@gcn Thanks for straightening that out. I remember only riding only Evian Simplex imported gear for years due firstly to the sponsorship of our "local" team and secondly, following racing abroad I realised that Kitching and Holdsworth were horribly inflating the price of imports. Getting back to Mick, he was a great bloke, an absolute evangelist for cycling. And his turnout, for decades, was impeccable.
From scientist cyclist who is on low carb diet for 21 yrs now: Yes, this study is correct but people are missing what the real problem is and it must be underlined because in the particular way cycling have adopted low carb diet it is not only useless but dangerous! Low carb diet MUST be a long term lifestyle diet. As Yoda sez' you do it or do it not. In that case, as with my anecdotal example there are great benefits. Unfortunately, cycling community attempted to do it as a form of "training diet", switching on and off during the year and being on it for limited periods of time. As study have shown, no benefit but what people missed from get go is that switching to and off low carbs is causing immense metabolic changes each time that put stress on our organs, particularly kidneys and liver. Switch once in 20yrs and your organism will work as clockwork, switch couple times per year and you are actively damaging your liver, please don't that is NOT how low carbs diet works. If you notice that you do well on low carbs the only way is to accept it as permanent life style, no cheating (same stress) no switching!
Adding the podcast option are you?? Well then it may be good justification to up your audio game. The room echo gets a bit tiring after about 10 min.. Cade Media and CTS have incredible audio… it would really help boost the quality of the show by adding dampen materials to the room as well as approaching capture differently by rethinking the microphone situation. The audio quality at GCN is the only aspect of production that feels amateurish.
During the week I do morning rides before work. The rides can be anywhere from 1hr to 2.5hrs. Do I still need to carb up? I'm already struggling to get out of bed that early and have no time to eat a meal since I need to get out the door to do the local loop before work.
On that milk-bottle diffuser, not sure I'd want motorists seeing a red light as a side light. And why aren't amber/yellow side-marker lights made for bikes? A set on either fork and on either seat stay would go a long way for us to light up the night.
@@jonmathias6159 Thanks for letting me know that, surprised those are not a common part of lighting systems. And about two decades ago, I did have a pair of battery-powered small lights with plastic amber lenses from somewhere, no idea where I got them as I used to shop the discount section in bike shops et al, and not sure if they were proper side-lights or not but I fabricated a mount and positioned them on either side of the top tube near the head tube. Then I lost track of them for some reason. So thanks for sharing this info, I will look into buying a set or two or three, so important to light up ourselves and bikes and being seen from the sides by oncoming motorists could make all the difference.
@@jonmathias6159 Thanks, I just visited the Brightside site and met the whole family and yes, I see the amber side lights which mount to the front of the head tube and I will buy a pair. Thanks again and cheers for riding with lots of lights on your bike. 😀
Video opportunity to describe the pros/cons of available pricing tiers of lycra kit. I think GCN Tech had done that before, but a new clothing partner is a great time to revisit! Quantify heat and watt savings?
would really love to get some advice and guidance on buying second hand bikes and avoiding stolen bikes. All those stolen bikes go somewhere - what do you look for on places like Ebay or FB marketplace or when viewing a bike in person to make sure it's legit? (can I afford an indoor training setup? no. Do I have space for one? no. am I considering getting a cheapish second hand bike for indoor training when there's a storm blowing a hooley outside? apparently so)
Could it be other benefits than increased fat oxidation? Could it be a lower VLaMax for instance? And 5 weeks is very short time to turn around your metabolism, so that is was already equal in performance is quite extraordonary. I would not give it up as marginal gains for the elites just yet.
every morning bike 30km either zone 1 or 2 to work, eat like elephant and smash it on the way home, eat again and chill. Eating window 8-9 hours, age 40, 4,5w/kg 👍👍
If you eat carbs, you can exercise more efficiently and as a result you get fitter faster and stronger we've known that for years. I'm 70 in the low carb and or fasting rubbish was debunked in the 70s, but it keeps making a reappearance.
Being on a weight loss journey I only want to buy expensive kit when 1, ill look good in it and 2, it'll fit me until it wears out. So last few years ive been buying previous seasons high end kit at reduced prices, last year's kit was (in my opinion)by far your best looking kit and i was excited about getting it when the latest one dropped. For me you guys selling top end expensive kits is no isssue, its just a shame that it seems due to a new sponsor, old kit sales are nowhere in sight. (Not exactly fitting in with being sustainable and reducing waste if all that stocks just been dispossed of) x
I don't like Richi Port - no deep understanding or theoretical background about cycling what so ever. And he is this boring continous steady ride type :D.
I am by far a Pro but 4 years ago I change to a Keto diet and lost a lot of weight, but the best is that my normal cramping with Carbs come to an end if I ride on Ketones- I am doing yearly a one day 230km MTB event in 11h00 and eat very little during the event and feel constantly strong - on medical side the high Carbo / sugar intake over the years are detrimental to your arteries ( oxidation of the LDL) that is the reason you hear of fit Ironman died of heart attacks
On my last marathon I had to slow down after 30k. I was on a 03:25h finishing time. But then there was no energy left and I finished with 03:50h. Later I realized that for the whole weeks before I had been eating wrong because I trained hard and didn’t eat in the morning at all and even after the training I ate not enough. I was so focused on a low body weight. So in the end my body was just out of fuel for the big race day. I got myself a nutrition coach afterwards. I realized I concentrated too much on the numbers and the gear but completely forgot my body. There is a really interesting and shocking short documentary about a young female American runner who joined the Nike Team and just got crushed because of a wrong nutrition plan.
I have been on a low-carb diet for 5 years and have been cycling for 4. I am encouraged that there was no significant difference. I have seen significant improvements as I have increased my cycling. Of course, I am not a pro. My choice of diet had nothing to do with cycling and still doesn't.
A whole seventeen people in the study? For a whole 5 weeks? Wow, I'm convinced. My gut says fasted training is nonsense but this study tells me nothing.
I buy high end kit for the most part. But, I really limit myself to one brand of jerseys and another brand of bibs. Fit and comfort are paramount. If I buy outside those brands it would only be through retailers that have a generous and easy return policy. I may be unaware but I don’t think that’s you guys.
Unless you are a pro rider needing every single calorie for performance and thereby increased income, fasting and a low carb diet (if the carbs are proceeded), might not give you better results, but it gives longevity though autophagy and lower risk of insulins resistance, which causes type 2 diabetes.
Have you ever tried fasted training? 🥖
Yep ,and I felt so dizzy I couldn't even walk 😂
Low Carb diets have no place in cycling - what about for T2 non medicating Diabetics?
@@thediffguy Please take it easy 🙌 Have you gone back to fully fuelling your rides?
Yep, used fasted training to lose weight, but wouldn’t recommend it once your down to your ideal weight.
@@colinb8327 Agreed, It can be very dangerous and you have to stay within your limits 🙌
362w for an hour and definitely under 60kg at peak race weight that makes Porte on of the fittest humans to ever walk the planet.
It is one of the best feelings in life being your fittest and just punching up the climbs like you are on a moto. Being full of red blood cells, water and sugar with your lungs just sucking in oxygen to your working muscles. Rim brake bike with tubulars. Setting PR's. Best feeling!
I tried the low carb thing just because of the hype and I felt like I was riding a BMX with 2 flat tires. You just feel like trash. No wonder the low carb crew are so crazy about smashing in all the stims etc even on recovery days.
@ durianriders How long did you try it for? Adaption takes weeks, if not months. You also need to be feeding your body proper protein and saturated fats, so your study of 'one' is probably not optimal!
@@phil_d you have no idea do you bro
@Silidons91 Well, at least I can string a sentence together ... BRO.
What's your argument then, Sis?
what is your last ftp test and prove it with a strava link.@@phil_d
what is 'proper protein' lol. Who decides if it is 'proper'? The marketing department or some fake natty influencer in the gym pushing the lastest product to noobs? hehe.
Come on man. ZERO people are riding faster in ketosis!! There is no such thing as 'fat adaption' where you can magically ride hard with no bonk because your 'body just burns fat like a magic man!' xD
Sad to hear of Mick Ives - he had a big impact on my cycling life. His bike shop in Coventry was at the end of the road I grew up on. He was endlessly patient with the kid that would gawp at the bikes I couldn't afford, as well as selling me my first "Race Bike" (10 speed) when I got a summer job at 16, and then rebuilding it when I crashed it too!
He was a real gentleman. Very sad news
When I worked at John Atkins Cycles he used to come in regularly.
Definitely a legend.
You guys are clearly reacting quickly to the change that the GCN+ loss created suddenly. Praise for keeping that alert enjoyment and positivity. I'll keep supporting you, as you adjust, with whatever platforms you go with. Thank you for several years (in my case) of really great inspiration.
Thanks! We are still as motivated now, as we were 11 years ago when we started out!
Thank you! We're going to be putting out some great content here on UA-cam. Is there anything you would like to see more of in the future? 🎬
A friend of mine actually found a stolen bike on our local 2nd hand website in Poland. The bike had a name sticker on it. He googled the name and found the bike on some British site where people can post their stolen bikes. He got in touch with both the seller and the owner and with some gentle threats (😉), eventually the owner got his bike back! He even sent my friend a 100£ check (that was super hard to withdraw since we never really used checks in Poland)
That's such a cool story!
@@gcn it truly is! Also I guess I don't have to mention that the guy who was selling the bike, wasn't too smart and didn't remove the sticker and posted very detailed photos of some customizations on the bike 😉 That was so much helpful of him 😉
@@gcn one more thing! That finally proves that name stickers are not only lame. They can be actually useful!
Yes I ride fasted virtually every time, have been for 3+ years. I even ride 100 miles fasted. It doesn't always work, so I carry food with me, but 3 out of 4 times I just don't eat, my body actuallly performs better riding fasted vs fed. My eating window is usually 4 hours per day, so have become quite efficient at fat burning.
I have the same experience. Ive been eating one meal a day in the evening(zero snacking) and easily do 100mile+ rides wo any bonking or noticeable decrease in energy. Bonking is a sign of sugar/carb addiction and poor metabolic flexibility.
@@MrKadillak I've finally found some people like me! I ride 4 to 5 hours fasted and only drink water if the temp is over 30 degrees. I think that if I ate 120 grams of carbs an hour I would gain weight in a massive way.
Always enjoy when you two chaps are presenting together 👏
Glad you enjoyed it! Always fun shooting with these two!
Except when they describe everything for podders
Great video gang! Carbs FTW!
Fasted training just spikes your cortisol which delays recovery.
Froome was trolling with that pic. How on earth can you smash watts next day in the race if you didnt get enough carbs today?
Ive ridden probs 1000km with Froome and co in the off season and they always were eating and drinking sugars every hour. You just go hypoglycemic and get dropped or crash if you try to ride fasted over 100w. Then you get home so hungry you bypass healthy low fat options like rice, corn, fruit, sugar etc and go for fatty meals like donuts, KFC, chips etc. The fat you eat is the fat you wear.
IYKYK.
Please do a video truly comparing your Fan and Pro kits.
Not just the stats, but how they feel and support you when it comes to (4+hr) rides. Get the whole team involved; especially Manon, for the ladies fit.
Have been low carb for a couple of years. Game changing, more energy, don’t bonk on long rides, sleep better; would take some convincing to stop.
The milk bottle is what we photographers would call a diffuser. Basically it takes a point light source and spreads it out. If you are taking a flash photo, it makes the light softer and less harsh. It does this by creating a larger but less bright light source.
I’m 17 years old and I did a 235Mi ride in 17 hours strictly off of fat burning, the first half of the day I ran off bacon for breakfast and second half of the day I ran off some fatty protein bars. For a ride that long it really helped to not have to worry about constantly fueling I could rely off the fat stores in my body to bring me through the day.
I did lose 7lbs though! I will say fat burning definitely has its place in the cycling community. It just depends on what your goals are.
Cheer up Dan. I did 400 days in a row when I turned 70 ( minimum 15 mi. A day). Unfortunately had to stop because of injury, but still managed 7300 miles that year.
Hopefully the injury was not cycling related.
Hi Guys.
The milk bottle over a light, is an old camping hack, which turns a torch/headtorch, into a small camping lantern. The whole bottle will light up and illuminate a decent, tent sized space.
Low carb training does work, but not within 5 weeks. Train at least 6 months on low carb, and the benefits are amazing!
I wonder if any of the nutritionist in cycling thought about talking to type 2 diabetics. By balancing cycling and carb intake I have dispensed with the need for drugs, similarly balancing carb intake, high and low GI with energy output from training can be the only way to maximise a riders efficient use of foods.
It looks like there was a bit of a misunderstanding in the video, as fasted training and low-carbs training are not the same. In fact in the study, there was no fasted training at all: they all had breakfast, but the PCHO group had only fats and proteins for breakfast on low days. So this is not a study on fasted training at all.
#CaptionCompetition: Journalist: “Are you Narvaez about the race?”
Narvaez: “Nah, I’m pretty chill”
Just another pointless “study “. People that understand the actual science of metabolism know that in order for the human body to metabolize, fat, efficiently, then carbohydrate needs to be pretty much eliminated from the diet. The body can produce as much glucose as needed from fatty acids. However, this adaptation takes anywhere from 3 to 6 months in order to become efficient enough for intense, athletic performance. This study is flawed because it has a fairly high level of carbohydrate, even though it is considered “low“ but it is high enough to cross inhebit the efficiency of oxidizing, medium chain fatty acids for energy production. This study in fact is so dumb that it proves nothing. The only thing it proves is that it was poorly constructed with a weak premise to begin with.
Preach!!! I was looking for a comment like this. If someone is interested in what carbohydrates actually do to the body I always recommend them to read Undoctored by Dr. William Davis MD. I have seen fantastic improvements following his Undoctored approach to health. Later in the book he specifically talks about fat adaptation for sports performance and how long it can actually take.
Using fats as fuel while riding slow is trivial. You just have to be a normal human being with normal metabolism. The tricky part is to burn fats at 4.5w/kg like Tadej and others do.
my guess is the study is funded by a food company. just like the gatorade dehydration myth debunked by Prof Tim Noakes.
If you are NOT fat adapted.....strictly over many MONTHS....you might need to stick with sugar. Prof Tim Noakes is a good source and I follow his "titration during exercise only" approach. But I've nutritionally ketogenic since 2019 so I can go days without eating and still ride extensively. There was a recent marathoner who just did 5 marathons back to back and didn't eat anything! Most people cannot change their life styles to this degree so it's easy to write it off. It just an ideal way for me and optional for everyone else.
Can you describe Tim Noake's "titration during exercise only" approach? My attempts to search for it weren't successful. I am currently on a typical keto diet, except that I do consume some carbs right before/during bike rides.
@@Frostbiker Sure, I had to binge watch years of his interviews to pull out the basic information & as last I check, his book (medical school grade) wasn't published. His suggestion was to use 8-20g glucose per hour during strenuous exercise. Basics are avoid fructose as much as possible, avoid all liquid carbs unless during exercise, understand it will take most people MONTHS to fat adapt. So, I make my own sports drink. NUUN has 4g Dextrose (glucose) per tablet so I use large bike bottles so I add 2-(8g) and consume one bottle per hour. I also add potassium citrate and in hot climates I add Redmonds Real Salt. NUUN told me directly that their product does NOT contain fructose. If doing a Zone 2 ride, water is fine bc your are limiting your effort.
I am currently doing low carb diet to drop weight. I am down 23lbs so far in 4 months. I am doing daily rides at 145W for 1 hr and slowly taking the watts up by 10 each month. I am also doing core exercises and lifting. There are times I can get some nasty food cravings and I expected this. It takes a lot of will power to do low carb. My BP and HR are greatly improved and that is a side benefit I was hoping for doing this. My resting HR is typically in the low 50's to upper 40's. I am 55, 6'4", 225lbs currently and hoping to get under 210 by April 1st. On my weekends I do 2 rides and the first one is fasted. That one goes fine as long as I don't deviate from the power output. If you go over it a lot and really try to push the cravings go through the roof. I had blood work done about 3 weeks ago now and it all came back excellent.
you mostly lost glycogen
@@christophertan319523 lbs of glycogen 😂?? Seems a bit of a stretch to say that no
I think people have to realise, we're all built differently. I did a 3 hour 30 mile cycle in October from Paisley to Falkirk. I never had a breakfast and all along I kept thinking I need to take a break and eat or drink but never did. I was absolutely fine when I got to my destination.
I have been on a fasting diet for nearly a year, I've lost 4 stone and strava says I'm trending faster. I'm sure I'm fat adapted. I would say that everyone's metabolism is different so do what suits you.
@@AFFootballHighlights glycogen and water mostly lol you'll gain it back as soon as you add carbs back.
LOL. If you want to lose weight, go HCLF ! Not the contrary. I'm eating tons of carbs, every single day (last time I checked, it was in the range of 700-800g of carbs), to *maintain* my weight (BMI: 19).
#captioncompetition: Cycling gives you Buns of Steel and abs of ice.
Winner winner chicken dinner
Due to my rare disease, and I am not diabetic I have to restrict my carb intake. This has been a real challenge in finding the right balance when doing hard efforts or long rides usually more than two hours in duration.
But the test subjects in the new study were "high fitness" males. Maybe low carb will still work for those who are currently overweight and are trying to lose body fat percentage.
There is absolutely no risk to giving up carbs. Carbs are absolutely not essential
Agree with thoughts on fasted training. I personally agree with fuel for the work required. High carbohydrate on the big days and lower on easier days. I think the timing of the carbohydrate is more important though
I think fasting helps a person lose weight and then maintain target weight
fasted training works fine for me thanks
I do not race I just commute and do a little bit of touring it is still healthier than driving
With fasted training, I would suffer a bonk quite soon - it seems my engine needs a filled tank to provide a high output. It is already the case when I did not eat as much as usual (I always put in 1.000 kcal with the breakfast), I cannot go as fast as usual. and with around 63kg on 1.77m, my body cannot store that much. And directly after the ride, I already fill the tank again, otherwise I go slower the next day.
My wife was gutted the Tadej/Dan cycling shorts clip wasn't inserted. Hope that was not dropped because of the podcast and was just an oversight.
Caption Competition
I think my vest looks very ice.
OK so now I want to know where Richie Port did his 107km/h. Hopefully not down I-70! But I'm really struggling for another freeway in Colorado that's steep enough to get that speed on a bike. Maybe Highway 6 from Keystone down into Silverthorne.....which is steep-ish but not steep.
One study of 17 subjects is not powered enough to debunk anything. Add it to the list of thousands of studies, many on each side. Complex issue with too many variables.
There are also big risks (over long term) of the huge carb intakes that cyclist pursue.
Caption competition, this has got to be the first two-tag suggestion, Dan's "16 pack" suggestion and Si's: "Icy what you did there".
Si's botched leap over the barrier was more epic!
I was doing so great on the 30/30 challenge...21 days in a row! BUT I hurt my back and I've had to take a few days off 😢 hoping to get back on tomorrow
Don't stress about! Sounds like you've been smashing it! We would love to see you back out there but please go easy on yourself 🙌
Apparently, I have done it all my life.
I am a 40 year old and was a pro swimmer for 14 years. Back in the day during my training I would occasionally skip breakfast, and sometimes even lunch and still was able to perform at a very high level.
Today, I do about 20 miles of running, 60 ish miles of biking per week and still have the same habits, no breakfast at all and something very small for lunch. At the evening I do my workout and only then I eat.
Its not like I purposely not eating and starving myself all day, I am just not hungry, therefore, in my mind don’t need to eat…
Anyone else doing something similar?
Thanks for awesome content…
You would have performed even better with a bit of sugar in you first thing in the morning. IYKYK.
Love the show as usual CGN, but come on - 1 study with a sample size of 17 (elite) athletes is very interesting, but is very far from conclusive, especially as it pertains to recreational athletes. Pretty poor science prognostication GCN.
#captioncompetition Jhonatan Narváez warned by team nutritionists to curb his intake of carbohydrate gels.
Richie Porte - cycling's loveliest guy
Dan, cycling after 70 is ok😉
Wow, an Aussie picks a motorcycle racer as his hero and doesn't choose Stoner, Doohan or Bayliss. Very unusual.
I was just about to make the same comment. All the great riders from his homeland and he picks MM93??? 🤨
Seriously ? Do you think 5 weeks are enough to see any adaptations ?
Again a half baked study. To become truly fat adapted takes 3 or more months. 5 weeks proves little. Test the Sky team directly vs a traditional high carb model. I am not concluding which will better but this study is flawed.
Yeah like Dr Iñigo San Millán knows nothing?…. 🤯
It was always nonsense. You lose excess stored fat between exercise as your body taps into it to replace what was used up. Fasted exercise has been debunked a number of times across disciplines.
I am 54 and not a racer, but I have been low carb for several years and the most active of my life. Biking is my secondary/tertiary sport. I do mountain climbs fully keto with Mac nuts and cheese. I carry way less food than others and have way less human waste to contend with (usually none). It takes a few months to really get fat adapted. My skin is better, my knees don’t hurt as they did on carbs. I know I can make more power with carbs, but the consequence of long term use for me is weight gain and inflammation causing pain. I know as I have had occasional slips. Everyone is different with different goals. I wouldn’t use exclusively low carb for a race, but it is great for daily menu.
I think they are fans of carbs.
@@wgjung1 oh for sure. Gels they commonly use are pure sugar
in the last 365 days according to my garmin watch i walked ~5300km, 17k steps/day... i also climbed 11666 floors (36146m?)... walking in a very straight line from where i live (vienna) i would be closing in on delhi by now..... so yes, walking your dog (which made me do all of this) should absolutely count
Low carb diet and fasted training is an excellent tool for overweight (obeese) people for loosing weight more efficiently on the bike. And not for becaming better/faster rider.
yeah cos riding when you are in ketosis is mad fun hey.
Durianrider was right all along 👍
Accurate photo of Johnathan Narváez attempting to protecting himself after his mrs asked why his ride took 6 hours
I reckon Sepp and Jonas were fibbing about their perceived efforts! At least I hope they were given that Dan was giving it a 10! (That's not ten factorial, I hasten to add.)
By this point it feels like your 'cavited GCN CAMELBAK water bottles' are held hostage probably somewhere around the area where the bikes are😅
as a diabetic i cant do anything but low carb training....
#captioncompetition "Wait a minute, this isn't my Aero-Bra™!"
Due to the new suggestions about carbs, I shall be taking my ritual pre ride Twinkie so I don’t get close to being fasted 😃
Eat away! 😉
Great question about fasting. I have a BSc in Kin and was an endurance junkie for most of my life. What I found key to fat utilization is to do a couple of morninghour long run or rides without anything but a small coffee. Caffiene releases fat reserves and as long as the effort was 1 or 2, my body learned how to pick fat first. Having low body fat, as endurance bodies do, I was able to tune my diesel engine. Just like sleep high, train low altitude training. I kept my diet at a 50/25/25 . Chosing healthy fats and protiens makes a big differnce. Thanks for the great show
The Mendips...... ‘Incredibly high moutains in the UK‘’! What 🤣🤣🤣🤣🤣🤣🤣
I think you would consider this low carb - wake up, have some watermelon, tea and 1 biscuit, half a bagel then ride for 4 to 5 hours with no food and only drink 1 bottle of water if the temp is over 30 degrees. This sounds insane but I assure you that the human body adapts. If I ate 120 grams of carbs an hour I would weigh 300 kg.
As stat PhD, I'll just say that n=17 for a 2-way repeated ANOVA interaction is wonderfully underpowered (difficult to detect effect, if true). Unsurprising none found. Need at least n=60. Also, the fact that both groups were provided carbs for high-intensity tests? You'd muddle any effect you'd hope to find.
2 years very low carb/keto diet. Mostly Z2 training 15 h / week including commuting. FTP marginally higher at 280W from 265W. 20kg lighter (all fat lost) 83kg down to 63kg. N=1 but I know what works for me! Nb I do eat carbs on the run up to and during big races/events
I wonder how much the american "arial and ground chase" of a bike thief cost? 🤔
police do love this kind of "initiative" to justify their budget and toys.
Edit:
Making clocks from round stuff found on bikes is NOT A HACK, it's a lazy cliche that ought not be encouraged.
Enough with the clocks.
#captioncompetition: For some reason I suddenly have a craving for a plate of ravioli.
Jhonatan Narváez unknowingly giving ideas to exporters of Ecuador's finest products
I am not trying to win any races at 65, I am trying to maximize my vascular health. The 75% of rides I do fasted are perfect for drawing glucose down into the 70-80 mg/dL range which is great for the old and aging body. It is essentially intermittent CR, CR being the only dietary intervention that actually improves longevity. As for young high performance racers, enjoy the carbohydrates while you can. The carbs and slowing metabolism eventually catch up to you as you age and you will have to modify how you eat and drink (unless you are genetically gifted).
Caption... INEOS finds new ways to smuggle cocaine across international boundaries.
Very misleading title. It should have said, "Study proves that you don't need carbs to cycle." For weight loss and blood sugar control, low carb diets have been proven very affective, and now it's proven they don't hurt your cycling performance! Amazing. But you let your biases influence your reporting on this one. Thumbs down.
"Low carb diets have no place in cycling..." (?) Really? That is total BS. I was surprised low carb and high carb showed no difference in performance. I would have agreed with you all that high carb would translate to higher performance in the world of PRO CYCLING. However, pro cyclists are a different breed than the rest of us. In order to compete at the highest levels you have to do things that are detrimental to your health, for example high carb diets are inflammatory and can result in insulin resistance, using PEDs, serious crashes, etc. As a pro cyclist you are willing to take that risk and perhaps in a fairly short career of 10-15 years, no permanent harm is done. But if I am a life long cyclist (not a pro racer) and I am eating high carb diet for 30 plus years, I would likely end up Type 2 diabetic or at least some level of insulin resistance regardless of my fitness level.
If the study found little difference in the 2 diet strategies, then I would be recommending the low carb option because in terms of health and longevity, that would be far superior than downing all those high carb gels and cakes and cookies, etc. So your premise that low carb diets have no place in cycling is totally wrong and should be corrected to add '...in pro cycling.'
I personally do not consume a high carb diet. I used to use all those gels during training and they just destroyed me. I would eventually bonk because I couldn't consume enough carb to prevent it. Now that I stay away from gels and just consume a well balanced low carb diet, I don't need gels to complete a long training session. I am 60+ years old, very low body fat, and moderately fit. I don't race and am not fast, more endurance focused.
I'm not a pro cyclist although I was competitive nationally in my younger days. I am 53 and have been riding fasted for the last 2 or 3 years. In fact from the 1st Jan this year I have switched to a carnivore diet. My basic diet is 4 eggs and 500-800g of steak a day. I train 6 days a week, 3 running followed by a weight training session and 3 cycling (MTB). My midweek sessions a 60-90 minutes but Sundays I ride 3 to 4 hours. Since switching from low carb to basically no carb I am riding better, feeling stronger and definitely stronger after the 2 hour mark. If I stick to Zone 2 and 3 I feel like I can ride all day. I don't feed at all during rides only add around 1 teaspoon of pink salt to every 2 litres of water. Typically after my ride I am not hungry and will only eat later in the day. I guess if I am racing and riding at a higher intensity it may be different but with the groups I ride with I am still one of the stronger riders in our group. If I eat before a ride I feel lethargic and nauseous if I push hard.
9:42 is that katie in the background???
100%
OK. So let me have my say about my perception of the bike world right now and the loss of GCN's big sponsor et... This is not going to be popular amongst those who are flash regarding their ability to buy top end everything. Indeed it always seems when an average human like myself comments about the inasnity and consequent nose dive of the bike world, there is always a backlash from those who can afford the crazy prices and over inflated ridiculousness that cycling has become. For example people who have retired and have a few quid to spend. people who work in all kinds of fields that I firmly believe inflate their charges to the customer for things as normal as plumbing, bricklaying, carpentry, and generally anything where the price of work can be made up and justified due to a miriad of different reasons usually involving the pandemic or the war with Russia etc... In my own opinion I have come to conclusions based on observations. So to start (please read it is worth the explanation). Up until the Armstrong era cycling had plodded along as it had for many years. Same groupset manufacturers, same frame builders. The Armstrong era, like it or not, changed many things. For the first time radio communication was used. Srm powermeters started to be used. Groupsets advanced massively, with shifting now on your brake levers. The spread of gears used became acceptable. Cassettes with arange of 8 gears from 11-28 were used and cadence became a thing that had not been looked at before. Not just race bikes but TT bikes changed the landscape too. After Greg Lemond used TT bars in 89 we did indeed enter our modern age of cycling.
Problems have really come to a head over the last couple of years, personally I think the main cause of this is greed. Its as if suddenly from losing its main sponsor the GCN show/concept has woken up. It seems a week cannot go by without some kind of public apology about 'the bike industry'. To me the answers are simple. Cracks really began on the GCN show when they gained the huge sponsor and the rights to co partner eurosport. Every week it seemed the presenters became more detached from the reality of cycling and the average cyclist. There is indeed nothing worse than made to feel like an outsider looking into an elitist world of very privileged people riding bikes from sponsors, and wearing kit from sponsors. Under this illusion of reality the show wouls become more like Top Gear than a show about cycling. And there is the problem. The bike industry fuelled this flight of fancy, even piggy backing it to push new products and ideas. I dont live in the dark ages , i Have been using hydraulic disc on MTB's since the 90's. Indeed when they came along related to road bikes there was incredible amounts of debate. People would claim to be purists and not want such tech. The fact is they work very, very well, a person can stop like a cat and the safety importance cannot be understated. Heres the thing, I cannot afford such things personally. Since the road bike took on disc brakes it changed dramatically. Suddenly all wheels had a through axle? Why? MTB had bee successfully using quick release with disc for many years with no problems. It seems that the steps to where we are right now, with suppliers to bike shops closing on masse. There is no need for what has happened other than a very small percent making alot of money selling at the top end and its wrong. Look at Formula 1. The tip top echelon of the motor industry. As drivers, people around the world feel the benefits of the trickle down effect of advancements for many years after. Whether that is in things such as safety, or tech such as advaces in speed and power from smaller engines, aerodynamics etc... The thing that Formula 1 does not do is to offer the public the chance to buy F1 cars on mass at a huge cost, just so they can shift more units, everyone has a ferrari or mecedes F1 spec for a day out in the countryside. And why not? Because that would be totally absurd. People buying cars with engines, tyres, all parts designed to be pushed to the absolute limit of their capabilities, but just for one race. The the car is stripped to the bone and most of it replaced for the next race. The sad truth is that the bike industry has taken this template but instead of the trickle down effect happening over more time, it is simply offered immediately (pretty much) to the consumer. Of which only the tiniest proportion could ever hope to own the same bike as Wout van Aert, or Tadej Pogacar. It is a simple impossibilty for most. Some might try to proportion blame with the UCI and there ruling that the bikes used by Pro's has to be available to the public. In part it might contribute. but it is by no means its fault entirely. Manufacturers, team bosses, greedy designers, people who need the validation of having the best. Paying the ridiculous asking prices of these bikes has all been a great mistake. The bike industry is collapsing in on itself because of the stupidity and short sitedness of this 'top tier' this elite market. The only trickle down lately has been the vast over inflation, The needlessness of things. the need to shift units. Bikes are stupidly overpriced. Parts are stupidly overpriced, and it is down to you who continue to pay it that is at fault. It is you who push new tech that is only useful to those who have so much. The vast majority of cyclists are still on the diamond design frame. vast majority still on rim brakes too. It is not that people dont want the new, the shiny, the tech. It is simple, they cannot afford it. The GCN presenters are so so out of touch. I cannot even fit a 28mm tyre onto my bikes. they do not have the clearance for it. To be calle The 'Global' cycling network is ludicrous. Globally people cannot pay £1000's of pounds for a bicycle, how can you not understand that? My heart bleeds for people in other countries, again looking in from the outside to something they cannot be part of. Manufacturers have missed the mark completely. When the bikes for sale cost more than cars, or even a house in the 1980's then something is surely wrong. Calling shimano 105 the groupset of the people. Which people? even sora or claris have become the go to in the real world. Tiagra has become too expesive, in fact they all are. I have a feeling that china will fill the market with compatible parts soon enough, and at a sane price. Its a real shame that the bike industry has killed itself. it is a shame that bike shops are closing. We will learn that the internet cannot repair your bike or apply upgrades for you.
GCN, we love to look at super bikes, but most of us are lucky to just have old 10spd Dura Ace from ebay. You need a total rethink. I suggest you try support the sub £1000 second hand build people, they are the masses. Be a true 'Global cycling network, and not just the elitist first world bling show. I hope you find time to read this.
thankyou
People who follow the two most competent strength training coaches, Jeff Cavaliere and Mike Isreatel, have known for a long time that (complex) carbs are not the enemy.
Carb-cycling on the other hand is not a bad idea for weight loss (no, nothing to do with bicycles...)
Very sad to hear of the death of Mick Ives. In the mid-sixties I was still a junior but Mick rode as a pro in our club president's team, Mottram Cycles.
As I remember, his team mates were Jim Hendry, Derek Woodings and Mick Potts.
On second thoughts, perhaps I'm mixing Mick up with Eddie White.
Your memory serves you correctly! Mick Ives was team mates with Jim Hendry (who went on to be the Chief Executive of the British Cycling Federation), Albert Hitchen, Eddie White and Derrick Woodings. They raced on the Mottram Cycles - Simplex in 1966 👍
@@gcn Thanks for straightening that out.
I remember only riding only Evian Simplex imported gear for years due firstly to the sponsorship of our "local" team and secondly, following racing abroad I realised that Kitching and Holdsworth were horribly inflating the price of imports.
Getting back to Mick, he was a great bloke, an absolute evangelist for cycling.
And his turnout, for decades, was impeccable.
From scientist cyclist who is on low carb diet for 21 yrs now: Yes, this study is correct but people are missing what the real problem is and it must be underlined because in the particular way cycling have adopted low carb diet it is not only useless but dangerous! Low carb diet MUST be a long term lifestyle diet. As Yoda sez' you do it or do it not. In that case, as with my anecdotal example there are great benefits. Unfortunately, cycling community attempted to do it as a form of "training diet", switching on and off during the year and being on it for limited periods of time. As study have shown, no benefit but what people missed from get go is that switching to and off low carbs is causing immense metabolic changes each time that put stress on our organs, particularly kidneys and liver. Switch once in 20yrs and your organism will work as clockwork, switch couple times per year and you are actively damaging your liver, please don't that is NOT how low carbs diet works. If you notice that you do well on low carbs the only way is to accept it as permanent life style, no cheating (same stress) no switching!
It's simple and it's scientifically proven. Eat carbs - burn carbs. No carbs - burn fat. Look at the funding of some of these studies.
Adding the podcast option are you?? Well then it may be good justification to up your audio game. The room echo gets a bit tiring after about 10 min.. Cade Media and CTS have incredible audio… it would really help boost the quality of the show by adding dampen materials to the room as well as approaching capture differently by rethinking the microphone situation. The audio quality at GCN is the only aspect of production that feels amateurish.
During the week I do morning rides before work. The rides can be anywhere from 1hr to 2.5hrs. Do I still need to carb up? I'm already struggling to get out of bed that early and have no time to eat a meal since I need to get out the door to do the local loop before work.
Caption competition: I,ll just put my GC hopes on ice for now....
Caption comment...Honestly...,ITS ICE
WE ALL RIDE CLEAN.
On that milk-bottle diffuser, not sure I'd want motorists seeing a red light as a side light. And why aren't amber/yellow side-marker lights made for bikes? A set on either fork and on either seat stay would go a long way for us to light up the night.
You can buy them. I’ve used a Brightside amber light fixed to the top tube for commuting for years.
@@jonmathias6159 Thanks for letting me know that, surprised those are not a common part of lighting systems. And about two decades ago, I did have a pair of battery-powered small lights with plastic amber lenses from somewhere, no idea where I got them as I used to shop the discount section in bike shops et al, and not sure if they were proper side-lights or not but I fabricated a mount and positioned them on either side of the top tube near the head tube. Then I lost track of them for some reason. So thanks for sharing this info, I will look into buying a set or two or three, so important to light up ourselves and bikes and being seen from the sides by oncoming motorists could make all the difference.
@@jonmathias6159 Thanks, I just visited the Brightside site and met the whole family and yes, I see the amber side lights which mount to the front of the head tube and I will buy a pair. Thanks again and cheers for riding with lots of lights on your bike. 😀
GCN hommade protein bars......theyre the future of british cycling 😅
POV: You're heavily in-"vested" in short stock options and the market seems to be cooling down 🥶 #CaptionCompetition
No difference is a win for carbs! Avoid all the blood sugar and insulin spikes and aging way before your time
Video opportunity to describe the pros/cons of available pricing tiers of lycra kit. I think GCN Tech had done that before, but a new clothing partner is a great time to revisit! Quantify heat and watt savings?
would really love to get some advice and guidance on buying second hand bikes and avoiding stolen bikes. All those stolen bikes go somewhere - what do you look for on places like Ebay or FB marketplace or when viewing a bike in person to make sure it's legit? (can I afford an indoor training setup? no. Do I have space for one? no. am I considering getting a cheapish second hand bike for indoor training when there's a storm blowing a hooley outside? apparently so)
Hey guys love the program and have followed GCN for a few years now. Any chance you will do a program on Bahrain Victorious and Merida Bikes
Great addition having gcn in podcast, the only downside is the caption competition and the hack/bodge 👌
Thanks, we are actually trying to describe what is being shown in a nice concise way to help out with these sections 👍👍
Could it be other benefits than increased fat oxidation? Could it be a lower VLaMax for instance? And 5 weeks is very short time to turn around your metabolism, so that is was already equal in performance is quite extraordonary. I would not give it up as marginal gains for the elites just yet.
#CaptionCompetition: Cartels exploring Pro peloton as a last-century (100km/mi) delivery!
@7.25 when did we start calling Alex, Sir Alex? I mean he is good, and it is about time, but I'm surprised we've not heard more about this.
every morning bike 30km either zone 1 or 2 to work, eat like elephant and smash it on the way home, eat again and chill. Eating window 8-9 hours, age 40, 4,5w/kg 👍👍
If you eat carbs, you can exercise more efficiently and as a result you get fitter faster and stronger we've known that for years. I'm 70 in the low carb and or fasting rubbish was debunked in the 70s, but it keeps making a reappearance.
Being on a weight loss journey I only want to buy expensive kit when 1, ill look good in it and 2, it'll fit me until it wears out. So last few years ive been buying previous seasons high end kit at reduced prices, last year's kit was (in my opinion)by far your best looking kit and i was excited about getting it when the latest one dropped. For me you guys selling top end expensive kits is no isssue, its just a shame that it seems due to a new sponsor, old kit sales are nowhere in sight. (Not exactly fitting in with being sustainable and reducing waste if all that stocks just been dispossed of) x
I don't like Richi Port - no deep understanding or theoretical background about cycling what so ever. And he is this boring continous steady ride type :D.
I am by far a Pro but 4 years ago I change to a Keto diet and lost a lot of weight, but the best is that my normal cramping with Carbs come to an end if I ride on Ketones- I am doing yearly a one day 230km MTB event in 11h00 and eat very little during the event and feel constantly strong - on medical side the high Carbo / sugar intake over the years are detrimental to your arteries ( oxidation of the LDL) that is the reason you hear of fit Ironman died of heart attacks
On my last marathon I had to slow down after 30k. I was on a 03:25h finishing time. But then there was no energy left and I finished with 03:50h. Later I realized that for the whole weeks before I had been eating wrong because I trained hard and didn’t eat in the morning at all and even after the training I ate not enough. I was so focused on a low body weight. So in the end my body was just out of fuel for the big race day. I got myself a nutrition coach afterwards. I realized I concentrated too much on the numbers and the gear but completely forgot my body. There is a really interesting and shocking short documentary about a young female American runner who joined the Nike Team and just got crushed because of a wrong nutrition plan.
I have been on a low-carb diet for 5 years and have been cycling for 4. I am encouraged that there was no significant difference. I have seen significant improvements as I have increased my cycling. Of course, I am not a pro. My choice of diet had nothing to do with cycling and still doesn't.
A whole seventeen people in the study? For a whole 5 weeks? Wow, I'm convinced. My gut says fasted training is nonsense but this study tells me nothing.
I buy high end kit for the most part. But, I really limit myself to one brand of jerseys and another brand of bibs. Fit and comfort are paramount. If I buy outside those brands it would only be through retailers that have a generous and easy return policy. I may be unaware but I don’t think that’s you guys.
Unless you are a pro rider needing every single calorie for performance and thereby increased income, fasting and a low carb diet (if the carbs are proceeded), might not give you better results, but it gives longevity though autophagy and lower risk of insulins resistance, which causes type 2 diabetes.