Taking Breaks: Thanks for the tipp. Once I did not take my breaks with me - that bike ride went for less then 3 minutes. So very important advice here!
Don't even need to watch their videos....every time I get on my bike no matter what I tell myself beforehand about taking it easy it always turns into a tank drainer :/
@@TimpBizkit keep hauling ass riding alongside those cars in your city, depends what the speed of traffic is on the given road but in a year you’ll be able to chase cars no problem. It gives you something to pace yourself even when you’re alone. Best way to train
I think lack of hydration hit me today, I've not been out in 4 days and did a 20 miler that day, today was shot to bits and only managed 14 and I usually drink a lot more fluids before going out and I think that was why, tomorrow off next ride Friday and I'll prepare better see if I can get back to 20 👍 Oh I must add I only started cycling 2 months ago and am 18 stone 5 10 and could barely get down the road and back 2 months ago, so I'm a tad proud of myself 😊 Oh and GCN has motivated no end the past few months and the tips have been invaluable, I however want to replace my old bike which is 11 years old with a Specialized Allez E5
btw elite makes 950 ml fly bottles are great for summer cycling can have 2 liters of water with you with out having them on your saddle or pocket so no locking like a triathlet
Keep up the good work mate! I also just started cycling in April and managed to get in a 40km ride last weekend. Planning on topping that this coming weekend 🚲
Well done you! I got back into cycling last autumn after a near 40 year lay off. I'm 60 now, lost a stone since starting again and just upgraded my bike to a Cannondale Synapse. I've got a variety of rides that I mix and match, distance, hills (always bloody hills here in Cornwall!) sprints...I'm just so loving it! Keep up the good work Andy!
Hi Andy, congrats on the good work!! I wanted to say that I upgraded to a Specialized Allez E5 Elite and I can strongly recommend it - it’s the best choice I could have made!! Great bike for your money, I feel like riding it all the time. Keep up the good work :)
Hank, your energetic and eager presenting style has really come into its own since you joined. Informative and with a fun sense of humor, and with ever increasing confident delivery. Great work.
THE NUMBER ONE way of riding long distance without getting tried. -------- Is using the wind to push you. The forecast for Saturday was 75 degrees and winds from the west 25 to 30mph gusting to 50-55mph There is only one thing better than, riding 60+ miles, using a 55 x 11 gear, and having an average heart rate of only 145bpm That is having your loving wife, waiting 60+ miles from home, with the car, to drive you home, AGAINST the wind.
Great tips (most of them I do), as an older rider (60) maintaining fitness levels is key. I was having a hard time riding more than 20 miles 2-3 times a week. Each ride would kill me. What I discovered was I couldn't maintain my fitness level just riding the bike. Years ago (before I got into cycling), I use to run a lot. So back in April, I started running and riding every other day. My runs are about 2-3 miles. Now my fitness level has me riding 30 miles on average every other day! On weekends, I usually do longer rides of 40 or more miles. The running supports the riding. At 6'5, my legs work hard when I'm in the saddle. I need them in the best shape possible. 👍
Good tip there Elmer, short jogs are indeed recommend for cyclists as is certain gym work to build core and explosive leg power. You should also think about intensity, your jogs will be more intense, shorter efforts which you can easily replicate on the bike by mixing up your endurance rides with shorter faster rides during the week or by doing intervals during your long rides. Joe Friel says the most important aspect for older athletes maintaining fitness and overall health is power intervals.
@@benedictearlson9044 I have been doing this since I read your reply and you are spot on! I'm getting faster on the bike and running each time I go out. I think prior to your advice, I settled into "comfort zones" not wanting to push a bit harder thru the pain. Now I ride and run in more of the interval style you spoke of picking spots to go faster and adjusting cadence and pace. I can definitely feel muscles while recovering I hadn't felt before. Thank you for the advice, I really appreciated it. 👍
@@elmerrichardson6413 Thanks for the tip after I finish my self chosen everyday ride and weekly 20 mile ride I'm going to start this routine. I barely started riding such distances this month of August 2020. I haven't had a bike in about 10 years. Hence why I'm only doing once a week 20 miles. I'm trying not to kill or deter myself from continously going for a ride everyday this month. I usually do about 5 miles every other day of the week. This month I've done about 120 miles all together. I've never ridden so much in my life.
Tip that may have already been mentioned: Make sure your bike fits you correctly. This goes hand-in-hand with distracting yourself from your workload while riding with a group and pacing yourself. You'll find, hopefully as I have, that a proper bike fit will further reduce the need for overworking yourself by balancing out asymmetry or, more properly said, compensating for the degree of asymmetry that all our bodies have. Bikes are built perfectly symmetrical whereas we arent. A bike fit helps, especially on the long rides. I spent a long time fiddling with my bike mm by mm, degree by degree, and when I finally got myself dialed in it was ... beautiful. I think GCN has a few great videos on this, which I've used. And your local bike shop will likely have an assist for you too. Good ride.
I order my specialized sequoia elite after watching the l39ion segment , so thank you for the inspiration.it will arrive tomorrow , i am currently on a binge watching your videos now .
Beethovens Laguerre it’s a fun bike, but heavy and not very spry. Embrace being slow for a little while or you’ll get upset. When you can afford it, get lighter tires and wheels. Half the sluggish problem is the weight of those components. Also, baby the hubs until you replace them. Most of the parts in them can’t be replaced. I have the baseline sequoia and a botched overhaul wrecked an irreplaceable part in my rear hub. The elite has better hubs, but it’s still a concern with them.
@@austinshoupe3003 yeah i got i used for a good price so i couldn't pass it up .also it was the only bike in my size at 6ft4 .but i am taking it to local bike shop as soon as it arrived .I am replacing the fork with some carbon , i am keeping the wheels for the trainer ,i got some shimano wheels also hydro brakes .But thank you for the heads up .
@@BeethovensLaguerreRacing Fast forward 3 months and Beethoven is marathoning Lantern Rouge breakdowns while on the trainer at 3AM, wondering if they have rehab for cycling addicts. Sure you have nice abs, but no one can see them cause you haven't been outside in a month.
@@vedhed21 i am truly all in right now., i even bought a freaking bib with a Snicker bar design .i figured you can't be mad at a giant in some tights.Don't even get me started on all the essentials i got coming in the mail.im gonna look like a retired pro that got divorced in fell in love with Kfc.lol
Welcome to the sport brother! It helped me lose 30 pounds and get back in serious shape. I treat it like how I used to treat being in a sport back in high school, & it’s helped keep my motivation high. Just always training to beat my previous best. If you’re at all competitive, you’re gonna love the sport.
Pacing is key for me--focusing more on where to exert maximum effort and where to take it easier makes for a much more pleasant experience on the bike then going full out the whole time (and it makes me more fun to be around after a ride).
Stop romanticising loneliness and go out and meet people. You don't need to have a biography of someone to be their friend, just talking once every while and enjoying one another is enough
thanks for the tips GCN From now on I will listen to my body when I get tired or will feel tired when riding I will give my body some rest take of my saddle and enjoy the nice view in the side of Road while cooling
I was actually waiting for a video like this, as a student I have a whole free summer, so I will be cycling as structured as possible and this video really helps. Thanks GCN!
Look for a structured 8-12 week plan, get your base fitness up, this video is (maybe) funny but doesn’t do much to help, e.g make sure you’re getting 8 hours sleep, not mentioned here.
I've been useing these tricks for years to last longer, not when riding a bike though ;) Warming up, drinking plenty of water throughout and pausing for an energybar really help getting through the longer sessions.
A great topic! for most of us ... we got into the sport cuz it was FUN! When it stops being fun - pro to weekend warrior - time time take a second look. Great vid cuz we have all gone past the fun part... hydrate, eat right, enjoy the scenery, know your limits.... and when that fails enjoy the experience, have a beer after and and learn..... I need a nap now....
3:26 "one bottle an hour" can be way too much or not nearly enough, depending on conditions. Last month I did a 100 mile ride, starting early on a cool morning. I took two bottles and drank both - maybe I would have drunk a third if I had it, but no signs of dehydration. A few years ago I did a similar 100-mile ride but on a day when the temperature hit 100F/38C. I drank at least 10 bottles on that ride (fortunately, it was a well-supported charity ride with rest stops), and was significantly dehydrated afterwards.
@@lukeorlando4814 I just watched the entirety of the video. He said both. Drink a bottle or more before heading out and sip the bottle throughout the hour but have it finished at the end of the hour.
Good tips. I'd advise to watch the weather. If it's windy start into the headwind and get some tailwind when heading home. And hey, the most obvious: do some training! Will definitely battle those tiredness that comes early.
There's no actual couch to rest on at my place. The "rest" goes more like this: There's tin snips for leaky gutters, cars need maintenance, bikes need maintenance, dog needs a vet visit, grass needs cutting, bushes need trimming, gardens need weeding, dining room table needs new glass surface (old one is shattered), kid needs daddy time for playing outside together (school's out for summer), plus always more groceries, dirty dishes, bills, vacuuming, tubs and toilets need cleaning, sinks too. Oh and I need to do more weight training again having missed a bit. Now I do need to get in more time for actual work and professional training to make actual money.
This video is awesome. My 8yo son loves GCN and cycling. He saw this video and asked what you’re eating. I said he’s eating his vegetables. Now, my boy is eating his vegetables. 10 min video saved me years of nagging. Lol. Thx GCN. Great stuff.
When i was a teenager and cyclist.. all this what ive trained for.. but after married and getting fat and no more bicycle and watch this video, i feel like want to start all over again
For the last 2 years, I've been doing my biking rides while dry fasted. The bike rides are 1-3 hours, both mountain and road bike. While I don't PR under this metabolic state I'm able do these rides more and more easily without having to ingest anything. Dry fasting while exercising upregulates mitochondrial density. Doing things dry fasted absolutely FORCES your body to mobilize fatty acid breakdown in heart/muscle mitochondria for ATP generation, for gluconeogenesis(formation of glucose in the liver by breaking down the glycerol backbone from triglycerides), liver ketone creation from FFA breakdown for use in muscle/heart mitochondria, and finally for general aerobic respiration(mitochondria burning of FFA, ketones, and glucose) to form metabolic H20. Notice sometimes when you are going uphill and you start pouring sweat that literally covers your face and eyeballs. People assume it's to cool your face off. No, it's because your effort requires increased ATP demand. Your mitochondria burns the fat, ketones, glucose to accommodate this demand, but you have excess byproduct of C02(which you blow off) and H20, which comes off as sweat, and often times, comes off as a mean piss at the end of the ride.
Absolutely true stuff. Everytime I go for a dry ride over eating an hour before a ride I end up feeling dead by the end of it. I only have done like 2 rides after eating this month because of time. And those were my absolute worst rides. Not worst in miles but worst in how I felt afterwards Lol.
Could be useful video. I'm an insomniac who was initially attracted to cycling to tire myself out. It remains one of my chief reasons for getting on the bike
@@ARlELATOM Hi! Don;t know how bad your insomnia is, but mine is quite extreme: over a decade, too. Things worsened after I ruptured knee ligaments, so most sport became out of bounds. I find I need to live somewhere very hilly, then the uphill part of my cycling helps tire the body. That accompanied with a strict "sleep hygiene" routine helps
Hank is fast becoming my favourite GCN presenter... Sorry to Simon and Dan! I'm going to try out my new Pinnacle Arkose d3 gravel bike at the weekend and am worried about bonking in the middle of a climb. Cheers for the tips!
Riding in a group also helps conserve energy via drafting, taking turns leading the peloton always helps me, generally ride faster and longer in a group.
I end the Real training Part of the trip always 5-10km before returning home. These last km I just ride easy to loosen up the muscles. That helps for 30 years by now
I just want to share you guys my routine before riding a short and long distances. Before i ride i eat exact amount of rice and drink 1 cup of energy drink. And im good to go!.
Stop and have a coffee and pause. The other day I was shattered near Oxted, passed a cafe, got a large coffee to go and sat in a park and listened to music for nearly an hour and went home faster than I started! This is also good for recharging your (phone + sports watch) batteries!
I mean biking *is* my relaxation. I love just doing laps for hours and letting my mind wander. Honestly, I don't think I would stop if it weren't for my parents telling me to come inside.
Around the peak of summer, night rides are beneficial. Avoid dangerous heat, the sun, humidity, etc. If you live where the temperature soars over 90 and the humidity keeps up near 100%, your body will struggle to cool itself no matter how much water you drink. If riding mid afternoon, you best take it slow if you're not used to it, and take a good uptake of salts if you are. It should be mentioned that limiting breaks to 10min or less helps, you tend to stiffen up a bit when you stop and you'll go through a warmup cycle all over again when you get rolling again. Short breaks, and more of them is the way to go. Gear is another thing to mention. Don't ride with the wrong clothing or hardware, it's gonna make you more restricted and/or sluggish.
I've started road riding again after a long hiatus, the last time was early 1993 so yeah it's been a while. What I have been doing the past 18 months is riding my emtb to gently get my heart pumping again and used to the rigors of cycling. Road riding is painful and to be honest, after 10kms I wanted to chuck the bike in a wheelie bin haha. I am using a HRM and a Garmin bike computer to monitor my training zones. It's hard, very hard. Thanks for the video and the inspiration.
You missed “taking a seasonal break.” I recently accomplished all my spring goals, and found myself exhausted a half hour in. Dropping my weekly mileage from 165 down to 30 for a couple weeks should do the trick!
Taking Breaks...I've changed routes so I'd hit red lights that I knew I'd hit red. Usually, the red cycle is less than 5 minutes but that's a great feeling when it goes green. I've only had one ride where I had to stop and rest for a few moments off the bike. I was cramped in an odd location and being on the saddle was making it worse.
We need to get Hank's dad, Brother-in-law Nigel, Si's dog, Willow, and Dan's boy all in the same video - or at least vote on the "best supporting actor" of GCN.
I took a couple of months off due to winter weather here in the north and did 500-800 squats a day. I got back on my bike this week and my normal 20-mile ride did not even raise my heart rate. I need a new ride, I over trained and now there is no effort!
I see quite a few comments here about a helpful solution to bike without getting real tired......slow down. I totally agree.....I find that if I slow about 10% overall I feel much much better at the end of the ride. My rides average about 38 miles with 2500 ft elev gain. My “normal” pace takes me about 2hr. 20 minutes. If I stretch that to 2hr. 30 minutes its amazing how much better I feel at the end ! Yowzer :)
I remember the first time I biked for over 80km. I only brought 1 bottle of water so at the end I was hungry and dehydrated. When I got home I just layed on the floor and than started puking great fun
For my regular rides through the week I do two hours with a 2L hydration bladder (just plain water), and no food. Instead I drink 16 ounces of orange juice 20m before I head out. For longer rides, though, I usually can make 1:30 @ 17-19mph before I need to start refueling with a nice energy bar, then every 1:30 after I eat another and wash it down, wait 10 minutes, and get back to it. Seems to work great for me so far!
'Listen' to your body - you don't need tech gizmos to tell you. Build up the mileage gradually, especially if you have had a long break from cycling. Wearing layers of clothing that you can take off or put on helps you keep the right temperature, which in turn helps you cycle further. Get a medical checkup, especially if you're older or you have known medical issues.
You get tired in the first 20-30mins if you often go biking alot, and you will stop getting tired if you keep pushing yourself keep getting over the pain. For begginers you get some sort of pain in the glutes for the first 10mins and will be that way until 40mins then you wont get tired. As my experience ofc
Hehe. Watching this when I've haven't gone far enough to get tired . I usually ride in the afternoon or at night though , I kinda feel more awake cycling at night. I guess that's also the advantage of my slow metabolism. I still remember the time we were safety cyclists for an overnight event. Everyone from our group (school club) was asleep at a Burger King other than 2 of us. I was teaching the other guy how to bunnyhop. We used our mountain bikes for that ride because it was a really slow and long one, 25km/h max speed because it was a community club event and there were a lot of people who didn't normally ride , I'd used my Road bike for the reccee and realised it was pointless.
Maintain a straight line and take the inside corners on winding roads to reduce total route distance. Use downhill speed momentum to help get to top of next hill...Never look back...use helmet mirror.
Pacing myself is proper difficult aha the temptation to fly at the beginning is hard to resist especially as I always have to start off with the wind behind me just because of where I live by the coast I have to, I’m always crawling my way home at the end
What's your top tip for reducing tiredness on the bike?
Take brakes drink water stay fit
@@mistahmaaan3543 Good advice!
Riding downhills all the time
@@riyanhashemjamy10 and get a ride back home I suppose
Usually the cold air on my face keeps me awake better than anything else on the early morning commute
Taking Breaks:
Thanks for the tipp. Once I did not take my breaks with me - that bike ride went for less then 3 minutes.
So very important advice here!
Just go downhill the entire ride easy
Well you need hills for that....
That's what James is thinking too
Love those downhill loop rides!! They are the best!
@Fuzzy vibe none where I live... 😥
except when you need to head back ...
Can we talk about Hank's impressive core strength? Damn.
i am looking... respectfully
The problem with watching GCN videos on rest days is that I end up going for a "Relaxing Ride" that ends up being a "let's go into the red" ride....
Don't even need to watch their videos....every time I get on my bike no matter what I tell myself beforehand about taking it easy it always turns into a tank drainer :/
@@TheWdm420 I feel like after Strava put segments behind a paywall, my rides are feeling a lot less sweaty.
All my relaxing rides get interrupted by those damn big 4 wheeler metal things called cars and I feel like I have to pedal to the metal.
@@TimpBizkit keep hauling ass riding alongside those cars in your city, depends what the speed of traffic is on the given road but in a year you’ll be able to chase cars no problem. It gives you something to pace yourself even when you’re alone. Best way to train
Good ole cycling addiction.
I think lack of hydration hit me today, I've not been out in 4 days and did a 20 miler that day, today was shot to bits and only managed 14 and I usually drink a lot more fluids before going out and I think that was why, tomorrow off next ride Friday and I'll prepare better see if I can get back to 20 👍
Oh I must add I only started cycling 2 months ago and am 18 stone 5 10 and could barely get down the road and back 2 months ago, so I'm a tad proud of myself 😊
Oh and GCN has motivated no end the past few months and the tips have been invaluable, I however want to replace my old bike which is 11 years old with a Specialized Allez E5
btw elite makes 950 ml fly bottles are great for summer cycling can have 2 liters of water with you with out having them on your saddle or pocket so no locking like a triathlet
also i found sis being most electrolytes for money not sure how they are taste wise if you compare between brands
Keep up the good work mate! I also just started cycling in April and managed to get in a 40km ride last weekend. Planning on topping that this coming weekend 🚲
Well done you!
I got back into cycling last autumn after a near 40 year lay off. I'm 60 now, lost a stone since starting again and just upgraded my bike to a Cannondale Synapse. I've got a variety of rides that I mix and match, distance, hills (always bloody hills here in Cornwall!) sprints...I'm just so loving it!
Keep up the good work Andy!
Hi Andy, congrats on the good work!! I wanted to say that I upgraded to a Specialized Allez E5 Elite and I can strongly recommend it - it’s the best choice I could have made!! Great bike for your money, I feel like riding it all the time. Keep up the good work :)
Hank you’ve become an excellent presenter. Top Work!
@@jameslowsley-williams4243 ever think about doing personal YT content on your own?
Hank, your energetic and eager presenting style has really come into its own since you joined. Informative and with a fun sense of humor, and with ever increasing confident delivery. Great work.
I was about to say the same. Fantastic progress and a great addition to the gang. Great video, really enjoyed it. Summer looks great.
I rest 7 days a week...
Think about how strong your muscles are going to be 💪
Ah, a fellow expert, we must compare notes...after my late evening nap.
That isn’t funny
@@TakeDown2175 neither ar you
@@fox0357 Wtf is a southern gamer? Lol
THE NUMBER ONE way of riding long distance without getting tried. -------- Is using the wind to push you.
The forecast for Saturday was 75 degrees and winds from the west 25 to 30mph gusting to 50-55mph
There is only one thing better than, riding 60+ miles, using a 55 x 11 gear, and having an average heart rate of only 145bpm
That is having your loving wife, waiting 60+ miles from home, with the car, to drive you home, AGAINST the wind.
wwcyclery you leave my wife alone.
My wife would say to me “on your bike mate” Hahaha!
Ride against the wind then it is easier riding home with the wind behind you. Simple.
BUT WHAT IF URE SINGLE
Cheat! Although that would be nice. My standard 30m loop is all out and back segments to neutralize wind and terrain so I can compare ride to ride.
Blimey Hank, that yoga was genuinely impressive!!! Although not as good as seeing your dad ride away from you! 😉😂
B r u h
Great tips (most of them I do), as an older rider (60) maintaining fitness levels is key. I was having a hard time riding more than 20 miles 2-3 times a week. Each ride would kill me. What I discovered was I couldn't maintain my fitness level just riding the bike. Years ago (before I got into cycling), I use to run a lot. So back in April, I started running and riding every other day. My runs are about 2-3 miles. Now my fitness level has me riding 30 miles on average every other day! On weekends, I usually do longer rides of 40 or more miles. The running supports the riding. At 6'5, my legs work hard when I'm in the saddle. I need them in the best shape possible. 👍
Good tip there Elmer, short jogs are indeed recommend for cyclists as is certain gym work to build core and explosive leg power. You should also think about intensity, your jogs will be more intense, shorter efforts which you can easily replicate on the bike by mixing up your endurance rides with shorter faster rides during the week or by doing intervals during your long rides. Joe Friel says the most important aspect for older athletes maintaining fitness and overall health is power intervals.
Thanks will keep this in mind for future running helps with bone density and fitness, still don’t like running 🏃♀️
@@benedictearlson9044 I have been doing this since I read your reply and you are spot on! I'm getting faster on the bike and running each time I go out. I think prior to your advice, I settled into "comfort zones" not wanting to push a bit harder thru the pain. Now I ride and run in more of the interval style you spoke of picking spots to go faster and adjusting cadence and pace. I can definitely feel muscles while recovering I hadn't felt before. Thank you for the advice, I really appreciated it. 👍
@@elmerrichardson6413 Thanks for the tip after I finish my self chosen everyday ride and weekly 20 mile ride I'm going to start this routine. I barely started riding such distances this month of August 2020. I haven't had a bike in about 10 years. Hence why I'm only doing once a week 20 miles. I'm trying not to kill or deter myself from continously going for a ride everyday this month. I usually do about 5 miles every other day of the week. This month I've done about 120 miles all together. I've never ridden so much in my life.
Hank's hair should be mentioned in the GCN show weekly "Highlights"
Tip that may have already been mentioned: Make sure your bike fits you correctly. This goes hand-in-hand with distracting yourself from your workload while riding with a group and pacing yourself. You'll find, hopefully as I have, that a proper bike fit will further reduce the need for overworking yourself by balancing out asymmetry or, more properly said, compensating for the degree of asymmetry that all our bodies have. Bikes are built perfectly symmetrical whereas we arent. A bike fit helps, especially on the long rides.
I spent a long time fiddling with my bike mm by mm, degree by degree, and when I finally got myself dialed in it was ... beautiful. I think GCN has a few great videos on this, which I've used. And your local bike shop will likely have an assist for you too. Good ride.
I order my specialized sequoia elite after watching the l39ion segment , so thank you for the inspiration.it will arrive tomorrow , i am currently on a binge watching your videos now .
Beethovens Laguerre it’s a fun bike, but heavy and not very spry. Embrace being slow for a little while or you’ll get upset. When you can afford it, get lighter tires and wheels. Half the sluggish problem is the weight of those components. Also, baby the hubs until you replace them. Most of the parts in them can’t be replaced. I have the baseline sequoia and a botched overhaul wrecked an irreplaceable part in my rear hub. The elite has better hubs, but it’s still a concern with them.
@@austinshoupe3003 yeah i got i used for a good price so i couldn't pass it up .also it was the only bike in my size at 6ft4 .but i am taking it to local bike shop as soon as it arrived .I am replacing the fork with some carbon , i am keeping the wheels for the trainer ,i got some shimano wheels also hydro brakes .But thank you for the heads up .
@@BeethovensLaguerreRacing Fast forward 3 months and Beethoven is marathoning Lantern Rouge breakdowns while on the trainer at 3AM, wondering if they have rehab for cycling addicts. Sure you have nice abs, but no one can see them cause you haven't been outside in a month.
@@vedhed21 i am truly all in right now., i even bought a freaking bib with a Snicker bar design .i figured you can't be mad at a giant in some tights.Don't even get me started on all the essentials i got coming in the mail.im gonna look like a retired pro that got divorced in fell in love with Kfc.lol
Welcome to the sport brother! It helped me lose 30 pounds and get back in serious shape. I treat it like how I used to treat being in a sport back in high school, & it’s helped keep my motivation high. Just always training to beat my previous best. If you’re at all competitive, you’re gonna love the sport.
You can hear the sun rising Hank? Now that's impressive.
Pacing is key for me--focusing more on where to exert maximum effort and where to take it easier makes for a much more pleasant experience on the bike then going full out the whole time (and it makes me more fun to be around after a ride).
I'm in love with these GCM jersey, I want one badly
“Ride with friends or a group”
Haha, friends, imagine having one of those!
We all have our imaginary friends....Yes that's us!
Stop romanticising loneliness and go out and meet people. You don't need to have a biography of someone to be their friend, just talking once every while and enjoying one another is enough
Tbh listening to a podcast or music feels like the ride goes even faster and puts me on autopilot so I'm just enjoying the ride.
thanks for the tips GCN
From now on I will listen to my body
when I get tired or will feel tired when riding
I will give my body some rest take of my saddle and enjoy the nice view in the side of Road while cooling
Cannot believe Hank forgot about this top tip for reducing tiredness: CLEAN YOUR BIKE!
Why is it helpful?
@@LthiagoR its relaxing
@@LthiagoR as well as improving efficiency
I was actually waiting for a video like this, as a student I have a whole free summer, so I will be cycling as structured as possible and this video really helps. Thanks GCN!
Glad it was helpful! Enjoy your summer of cycling!
Look for a structured 8-12 week plan, get your base fitness up, this video is (maybe) funny but doesn’t do much to help, e.g make sure you’re getting 8 hours sleep, not mentioned here.
4:00 slight spillage when filling up the bottle, Hank being the professional carried of like it never happened.. 👊🏼
He's a champ
Slight? I hear he got a cease and desist letter from the local water authority after seeing this video. 🤣🤣🤣
I've been useing these tricks for years to last longer, not when riding a bike though ;)
Warming up, drinking plenty of water throughout and pausing for an energybar really help getting through the longer sessions.
I find a hidden motor works wonders for me when I get tired
Haha!
Haha!
Haha!
Haha!
Haha!
Seeing you with your dad makes me miss mine :(
Happy soon to be Father's day Hank's dad.
RIP To your father, Shelby
is he dead?
A great topic! for most of us ... we got into the sport cuz it was FUN! When it stops being fun - pro to weekend warrior - time time take a second look. Great vid cuz we have all gone past the fun part... hydrate, eat right, enjoy the scenery, know your limits.... and when that fails enjoy the experience, have a beer after and and learn..... I need a nap now....
3:26 "one bottle an hour" can be way too much or not nearly enough, depending on conditions. Last month I did a 100 mile ride, starting early on a cool morning. I took two bottles and drank both - maybe I would have drunk a third if I had it, but no signs of dehydration. A few years ago I did a similar 100-mile ride but on a day when the temperature hit 100F/38C. I drank at least 10 bottles on that ride (fortunately, it was a well-supported charity ride with rest stops), and was significantly dehydrated afterwards.
Pretty sure he said drink a bottle about an hour BEFORE you head out.
@@lukeorlando4814 I just watched the entirety of the video. He said both. Drink a bottle or more before heading out and sip the bottle throughout the hour but have it finished at the end of the hour.
3:25 “1 bottle per hour.”
Hank preparing his bottle of electrolytes = Hank spilling half a jug of water on the table.
Haha Hank's Dad sure is lovable. What a cheerful guy!
Good tips. I'd advise to watch the weather. If it's windy start into the headwind and get some tailwind when heading home. And hey, the most obvious: do some training! Will definitely battle those tiredness that comes early.
I have five kids so I'm tired when I start my ride much less at the end.
you are blessed!
@@haikat4 yes I am. All 5 are better people than I am
So lesson for the rest of us is ride the bike not the wife?
@lemme put this out there IM NOT A VIRGIN ANYMORE!!! their ages are 26,22,16,5 and 5. My wife wanted a boy. So after 3 girls we had twin boys.
The HORROR :O
thanks for the call, I think I will listen to my body and rest today, july and his heat wave tired me up.
Hank's dad needs his own T-shirt much like Nigel's!! :)
There's no actual couch to rest on at my place. The "rest" goes more like this: There's tin snips for leaky gutters, cars need maintenance, bikes need maintenance, dog needs a vet visit, grass needs cutting, bushes need trimming, gardens need weeding, dining room table needs new glass surface (old one is shattered), kid needs daddy time for playing outside together (school's out for summer), plus always more groceries, dirty dishes, bills, vacuuming, tubs and toilets need cleaning, sinks too. Oh and I need to do more weight training again having missed a bit. Now I do need to get in more time for actual work and professional training to make actual money.
This title was very appealing🤣
Oddly watching this on a rest day. Playing catch up on GCN videos
This video is awesome. My 8yo son loves GCN and cycling. He saw this video and asked what you’re eating. I said he’s eating his vegetables. Now, my boy is eating his vegetables. 10 min video saved me years of nagging. Lol. Thx GCN. Great stuff.
Absolutely the best Hank video so far! Well done!!
That accent helped even better with the good tips... so thumbs up
5:03 So THAT'S how you do it, been chewing my cereal bars wrong for years, thanks for the illustration.
Gotta admit I was not expecting much from hank, but how wrong was I.....he is killing it
I've started from nowhere to 25+km rides using your video and advice
that's great! 🫶
As a cyclist I always waiting, watching and enjoing your channel.
Stay Strong from covid 19, from enthusiastic fan of S.K
When i was a teenager and cyclist.. all this what ive trained for.. but after married and getting fat and no more bicycle and watch this video, i feel like want to start all over again
Hank, glad your Dad seems to have a great sense of humor, great videos you two make.👍
Hank and Blake are the best
I love gcn videos i am waiting for it all the time
Appreciate the support! Hope you enjoyed this video!
Even the cheesy ones are good!
Thank you so much GCN.Cycling world is grateful to have a channel as yours ❤️
In love with your channel, getting all the required info on how to be a better cyclist.
For the last 2 years, I've been doing my biking rides while dry fasted. The bike rides are 1-3 hours, both mountain and road bike. While I don't PR under this metabolic state I'm able do these rides more and more easily without having to ingest anything. Dry fasting while exercising upregulates mitochondrial density. Doing things dry fasted absolutely FORCES your body to mobilize fatty acid breakdown in heart/muscle mitochondria for ATP generation, for gluconeogenesis(formation of glucose in the liver by breaking down the glycerol backbone from triglycerides), liver ketone creation from FFA breakdown for use in muscle/heart mitochondria, and finally for general aerobic respiration(mitochondria burning of FFA, ketones, and glucose) to form metabolic H20.
Notice sometimes when you are going uphill and you start pouring sweat that literally covers your face and eyeballs. People assume it's to cool your face off. No, it's because your effort requires increased ATP demand. Your mitochondria burns the fat, ketones, glucose to accommodate this demand, but you have excess byproduct of C02(which you blow off) and H20, which comes off as sweat, and often times, comes off as a mean piss at the end of the ride.
Absolutely true stuff. Everytime I go for a dry ride over eating an hour before a ride I end up feeling dead by the end of it. I only have done like 2 rides after eating this month because of time. And those were my absolute worst rides. Not worst in miles but worst in how I felt afterwards Lol.
I've been learning so much from this channel!
Thanks so much
This is really helpful, thank you! Me and my dad started to bike everyday so I really needed this LOL
I love your videos GCN, as you tell me all about being a cyclist whilst combing it with some fine British wit.
Could be useful video. I'm an insomniac who was initially attracted to cycling to tire myself out. It remains one of my chief reasons for getting on the bike
Mango 4ttwo how effective was cycling with dealing with insomnia?
@@ARlELATOM Hi! Don;t know how bad your insomnia is, but mine is quite extreme: over a decade, too. Things worsened after I ruptured knee ligaments, so most sport became out of bounds. I find I need to live somewhere very hilly, then the uphill part of my cycling helps tire the body. That accompanied with a strict "sleep hygiene" routine helps
Hank is fast becoming my favourite GCN presenter... Sorry to Simon and Dan! I'm going to try out my new Pinnacle Arkose d3 gravel bike at the weekend and am worried about bonking in the middle of a climb. Cheers for the tips!
Hanks Dad and Brother in Law Nigel - GCN has raised the bar for certain!!
Chavenage Lane... beautiful, especially when you continue to Kingscote.
Thank you, now I am assured I can keep up with the fast peloton on the Sunday rides❤
Best of luck!
solid supporter in the phillipines
Riding in a group also helps conserve energy via drafting, taking turns leading the peloton always helps me, generally ride faster and longer in a group.
I end the Real training Part of the trip always 5-10km before returning home. These last km I just ride easy to loosen up the muscles. That helps for 30 years by now
I just want to share you guys my routine before riding a short and long distances. Before i ride i eat exact amount of rice and drink 1 cup of energy drink. And im good to go!.
Great show as usual Hank the tank
Love the intro! And the whole video for that matter.
I’ve never thought that I will see pedicab on GCN 🙌 Cheers from rickshaw rider from Copenhagen. ☺️
Hank, Ollie, Dan, Matt, and Si are my favorite presenters.
Ending to the video was spot on. :-D
Stop and have a coffee and pause.
The other day I was shattered near Oxted, passed a cafe, got a large coffee to go and sat in a park and listened to music for nearly an hour and went home faster than I started! This is also good for recharging your (phone + sports watch) batteries!
Very good lesson. I need one of your bicycle
i absolutely love night riding.. but being in australia that helps as its 40+c in summer where i am
I'm impressed how fast he runs in cycling shoes
Night riding, especially in the wee hours can be very peaceful.Clear skies, the stars, and almost no traffic.
I mean biking *is* my relaxation. I love just doing laps for hours and letting my mind wander. Honestly, I don't think I would stop if it weren't for my parents telling me to come inside.
Thanks for the tips! You guys have gone (long time ago) to a pro level presenting!
Around the peak of summer, night rides are beneficial. Avoid dangerous heat, the sun, humidity, etc. If you live where the temperature soars over 90 and the humidity keeps up near 100%, your body will struggle to cool itself no matter how much water you drink. If riding mid afternoon, you best take it slow if you're not used to it, and take a good uptake of salts if you are.
It should be mentioned that limiting breaks to 10min or less helps, you tend to stiffen up a bit when you stop and you'll go through a warmup cycle all over again when you get rolling again. Short breaks, and more of them is the way to go.
Gear is another thing to mention. Don't ride with the wrong clothing or hardware, it's gonna make you more restricted and/or sluggish.
I've started road riding again after a long hiatus, the last time was early 1993 so yeah it's been a while. What I have been doing the past 18 months is riding my emtb to gently get my heart pumping again and used to the rigors of cycling.
Road riding is painful and to be honest, after 10kms I wanted to chuck the bike in a wheelie bin haha. I am using a HRM and a Garmin bike computer to monitor my training zones.
It's hard, very hard. Thanks for the video and the inspiration.
15:16 legend has it hank is still trying to clip in
Thanks for all the tips!!!!!!!!!!!!!!!!!
You missed “taking a seasonal break.” I recently accomplished all my spring goals, and found myself exhausted a half hour in. Dropping my weekly mileage from 165 down to 30 for a couple weeks should do the trick!
That's good advice Todd, rest is super important
Taking Breaks...I've changed routes so I'd hit red lights that I knew I'd hit red. Usually, the red cycle is less than 5 minutes but that's a great feeling when it goes green.
I've only had one ride where I had to stop and rest for a few moments off the bike. I was cramped in an odd location and being on the saddle was making it worse.
We need to get Hank's dad, Brother-in-law Nigel, Si's dog, Willow, and Dan's boy all in the same video - or at least vote on the "best supporting actor" of GCN.
we will definitely see you on the next video GCN.👌
The new kit looks great!
I took a couple of months off due to winter weather here in the north and did 500-800 squats a day. I got back on my bike this week and my normal 20-mile ride did not even raise my heart rate. I need a new ride, I over trained and now there is no effort!
5:22 Your Meat when you beat it for the 8th time
You da man Hank! Ace.. great tips and lots of fun.. 👍🏻🚴👊🏻✊🏻
I see quite a few comments here about a helpful solution to bike without getting real tired......slow down.
I totally agree.....I find that if I slow about 10% overall I feel much much better at the end of the ride. My rides average about 38 miles with 2500 ft elev gain.
My “normal” pace takes me about 2hr. 20 minutes.
If I stretch that to 2hr. 30 minutes its amazing how much better I feel at the end !
Yowzer :)
Great tips, James. Thanks!
I remember the first time I biked for over 80km. I only brought 1 bottle of water so at the end I was hungry and dehydrated. When I got home I just layed on the floor and than started puking great fun
For my regular rides through the week I do two hours with a 2L hydration bladder (just plain water), and no food. Instead I drink 16 ounces of orange juice 20m before I head out.
For longer rides, though, I usually can make 1:30 @ 17-19mph before I need to start refueling with a nice energy bar, then every 1:30 after I eat another and wash it down, wait 10 minutes, and get back to it. Seems to work great for me so far!
'Listen' to your body - you don't need tech gizmos to tell you. Build up the mileage gradually, especially if you have had a long break from cycling. Wearing layers of clothing that you can take off or put on helps you keep the right temperature, which in turn helps you cycle further. Get a medical checkup, especially if you're older or you have known medical issues.
Nice hydro conquest mate !
You get tired in the first 20-30mins if you often go biking alot, and you will stop getting tired if you keep pushing yourself keep getting over the pain.
For begginers you get some sort of pain in the glutes for the first 10mins and will be that way until 40mins then you wont get tired.
As my experience ofc
Hehe. Watching this when I've haven't gone far enough to get tired .
I usually ride in the afternoon or at night though , I kinda feel more awake cycling at night.
I guess that's also the advantage of my slow metabolism.
I still remember the time we were safety cyclists for an overnight event. Everyone from our group (school club) was asleep at a Burger King other than 2 of us. I was teaching the other guy how to bunnyhop. We used our mountain bikes for that ride because it was a really slow and long one, 25km/h max speed because it was a community club event and there were a lot of people who didn't normally ride , I'd used my Road bike for the reccee and realised it was pointless.
Love your videos gcn!
Thanks so much, Eugene!
Bought a bike 2 days ago and I'm already obsessed.
Maintain a straight line and take the inside corners on winding roads to reduce total route distance. Use downhill speed momentum to help get to top of next hill...Never look back...use helmet mirror.
Pacing myself is proper difficult aha the temptation to fly at the beginning is hard to resist especially as I always have to start off with the wind behind me just because of where I live by the coast I have to, I’m always crawling my way home at the end
Gotta love the new kit. BTW, anyone familiar with Castelli sizing? I know there's a size chart but heard it runs smaller than other brands...