Pro Cycling Coach's 13 Most Loved Things
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- Опубліковано 2 лип 2024
- Training for Road racing. Time trialling, Ultra distance, Gravel/Adventure racing, Sportives, Gran Fondos, Triathlon? Coach Ken can be found here: www.buckleyperformancecoachin...
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I have started using bone conduction headphones. A company called shokz has some. They sound good and keep your ears open for the road and external noise
did not know these were a thing. I am going to have to get some and try them out. I know what my next treat for myself is going to be lol
Got them 2 months ago, incredible products! Good quality, safe, convenient, lightweight, long battery life, waterproof... still looking for a drawback
@@francoisthomas4930base/bass?
Been using them for 3 years… fantastic. Not going to win audio awards but the open ear canal is so much better
Shokz is THE best headphone for cycling outdoors. I have been using it for years now and it is the best.
Cade media still under the thumb of Big Shoe Drier.
I liked this channel’s old format and I really like the new format. Especially like the Wild Ones weekly videos.
Hey mate great video, just so you know, it says "fueling properly" for the actual sectiom as well as for the shoe dryer one! In case you wanted to correct it, but really doesn’t change anything :)
I thought he was going to eat the shoe…
A bit on improving your aero position: I find the more I weight train and strengthen my core, the easier it is to hold aero position and for longer time.
One of those things he mentioned that I really need to start doing is writing note/comments after all my rides. Since I'm training more and my fitness is improving, I need to see why and what have I been doing that got me to a certain point in my training. That'll help my consistency and further improvement.
I’m not a competitive rider but I like the idea as well. It would be good to keep track of how I was feeling after each ride, and maybe some cool stuff I saw. a journal of sorts.
I loved Coach Ken's perspective & very sound advice. Also enjoyed your choice of b-roll cameo shots-you've had some good riding companions.
Top points again, Sir Ken 👍
A personal favourite of mine:
'Consistency over time'👍
What a great video. Nice to see varied content on the channel.
Hey, please share a tip around communication(maybe even a talking point for wild ones)... when I had a coach, I failed at communicating and was a big reason into why my i ended my coaching. The reason behind why I failed at communicating was I always felt like it came across as excuses as opposed to a genuine reason like work stress and bad sleep. Then I was either being overly critical of myself and mentally draining for failing a work out or I ended up just trying to suck it up and doing it anyway, only to find myself in a hole and wiped out.
Very interesting thanks for sharing. My advice would be to have shared this with your coach up front.
Re: Cooldown data
My personal data shows that if I don't cooldown until my HR stays 100 (about 20min if it's a tough session), my ANS sleep score suffers - HRV in particular. No idea why it's necessary, possibly because sitting reduces blood flow, but as a sprint addict I went from wrecked sleep to deep sleep when I forced myself to take it slow on the way home.
Having cycled around the world I would put custom orthotics on the top of my list
Spatz are gamechangers if your calves can fit in them.
Dylan Johnson has shown research that shows that cool downs do not work.
Stopping for cake that's what I love, think I can include that under fueling properly. Though definitely could of done with enthusiasm today.
Great tips! One thing; most shoe brands (Lake, for example) do not recommend drying shoes with heat!
The Spatz overshoes look weird but are hands down one of the best pieces of equipment I own
They cost almost as much as my entire bike cost me. Think I'll be giving them a miss lol
@@gregmcnicoll5520 fair point. But for me they were worth it to keep my feet warm and dry whatever the weather
@@gregmcnicoll5520Am I seeing the wrong ones? Their top shelf is only $130?
Have a couple of Wild Ones episodes downloaded for long easy efforts 👍
I was listening to the last episode this morning for my long and easy... run. :D
I'd like to add a comment on that charging station. A lot of bike electronics problems are down to bad batteries, and many of your gadgets probably use those CR2032 coin cell batteries, so keeping a stash of them around is a very good idea, so you can always swap out the battery before doing any kind of elaborate troubleshooting whatsoever is a good idea. And if your gear instead uses LR44 or CR2450 or some other weird battery, keep a bunch of them around as well. And you most likely have a ton of non bike related things that also uses CR2032s, so make sure you never run out of them!
Heck, there should be a bunch of spare 2032s in your saddle bag when you're riding too!
Hello Francis, I love the basket on my bike!😉x
+1 on those Spatz, if only to help keep feet warm in the winter.
I have never seen a shoe drier until now! I just balanced them on a radiator or heater. I don't know if I need one but I want one.
i like the little details that i didn't think of, shoe dryer??? but the big point was the station and time management thanks for reinforcing good cycling.
@@frankchan5547 yeah but going in on a solid pair of shoes is easily in the hundreds of dollars and winter isn't something i'd entertain during a summer downpour so what a 40 dollar dryer just the extra thought to the commitment most people miss it and rarely find themselves in that situation.
I dont know how good they are, but you can get bone conduction head phones, so you dont have problems hearing anything. A friend of mine uses those for cycling to work through traffic and is quite happy about it.
They absolutely work, I see them all over the place in Boston (Marathontown USA it seems). Gave my buddy a migraine though!
I have a pair of shokz openrun headphones. I love them.
Note: in addition to preserving situational awareness, shokz use a saled magnetic charging connector, so the keep out the sweat and rain.
Rain and sweat has killed EVERY other set of sports headphones I've ever used. But my Shokz are still going strong@
I have used a pair and they work great for running, but for cycling i found that the volume was too low and got drowned out by the wind noise.
unfortunately this started happening to me and then I started putting them too loud and I got headaches from the mega bass thumping. Running is fine tho. I was thinking of adding some goofy wind blockers on my helmet straps. I heard that helps with the wind noise but I'm not sure I like the way it looks at all. @@elis4237
@@elis4237 Same here. Good enough for music, but not for podcasts.
Since the gore tex shake dry is discontinued, do you have alternatives you can recommend?
i love Ken. I introduced him to Chris Hall in 2016 and the rest is history....
A word of warning for those coming here to Spain with their bikes. Using earphones while riding and also using your phone is illegal and carries a hefty fine comparable with using the same while driving your car.
Francis.....Another great vid.....just a heads-up that the title-plate at 2m35secs is incorrect, and duplicated at 3m14 (correct section!)
The b-roll clips in this video are epic.
Yes on fueling!! I can not believe he didn’t mention the power meter.
goes without saying really!
I've now figured out the requirements to be featured in your videos: at least 10 years of experience in any field of expertise and very strong opinions both pro and against a couple of things.
That Shoe Dryer is a game changer. 10/10
Hi, what is this red bike in the background? Colour is awesome!
Fueling during a ride, especially over 2-3 hours. That has been the biggest change for me over the last couple years. I used to get back from a long ride and want to eat ALL the foods in the house. Now I'm getting anywhere from 200 to 500 cal/hr depending on how long/hard I'm riding. I'll usually finish a ride, and maybe have a small cookie when I get home. Often after a late morning ride I'm not even hungry enough to want lunch anytime soon. And it makes the rides just feel so much easier, and recover faster. yeah, i'd go with proper fueling.
Make sure most of those calories are from carbs! 👍🏼👍🏼👍🏼
Love my Skratch products. SuperHighCarb mix for the long/hard days, regular hydration otherwise. Then usually a mix of Skratch bars, LARA bars, fruit chews, and some PB&J tortilla wraps. Yeah, plenty of carbs.
Happy coach happy life
Alright lets go!
"Getting really aero is never comfortable" -- unless you ride recumbent, then both aerodynamics and comfort are built into the ride.
But then your riding a recumbent😂
@@Se0what Ever actually ridden one? If you're worried about looking weird while riding a bike, imagine what you look like in all that lycra with your sack hanging out and promptly get over yourself :)
I recommend looking up the Bacchetta Corsa, or Longbikes Slipstream, or Catrike.
Are the track shots from Preston Park?
Shoe dryer looks tempting, despite having several shoes
I unable to get out on my bicycle because I have a blister on the bottom of my that only have 4 tones on until that is healed I will not be able to push like I did when I was younger and I cannot have hot carbs when I rod or any other time
2:34, 3:15, Fueling properly twice?
Well of course you have to fuel properly with the shoe dryer
Well we do need to fuel properly so that our proper fuelling can be properly fueled.
Bit of a post production oops moment.
Woops
I LOVE LAMP!!!
Having watched this video I'm surprised by the difference between your seated leg extension & your out of seat/climbing leg extension.
I've watched many of your bike set-up vids, just looks like the saddle position was really low. Was this to reduce power & give a more consistent wattage for both of you ?
Be careful with earphones, in some places like here in Belgium you can get a fine using them while riding on public roads.
@@irfuel it's not illegal to wear them but if an administrative person has a bad day or has something against cyclists then you get a 95euro fine either way.
I love brisket.
How can you tell if Francis is on the rivet? He puts the wrong typo in the edit.
Can you please add chapters?
I use a pair of Sony Linkbuds on the bike. Mediocre headphones in general, but their donut-shaped design is perfect for still being aware of my surroundings.
Caffeine. When used with intention and planning, it can really help an athlete get the most out of themselves
the problem with caffeine is that it needs to be administered throughout the pedal, otherwise the effect wears off and you look like you've been run over by a truck
Exactly, adenosine still builds up and caffeine merely delays its effects.@@StonerOnLane
Nice to get confirmation on headphones! 👏
I've always worn the Bluetooth earphones connected by a wire, they just feel more secure when riding and I'm not worried about them falling off and the in-line remote is good when wearing gloves. I always wear just the left ear and the right is free to hear traffic noise.
I'm not a fan of the aftershokz for me trying to hear the noise of the road over the sound of your music/podcast is not safe. Or you're not hearing the music as the ambient sound is loud. Having one ear on and one off helps me differentiate between the sounds.
I dont listen to music while cycling anyway, it's usually podcasts or the headphones just sit in my ears to dampen the noise of the wind. In a lot of situations I can actually hear my surroundings better with headphones in my ears but not playing anything, than with "empty" ears.
How for can you getvwith training without electronics?
Since i don't have any electronics on my bike and the simplicity if mechanical things is part of why i enjoy cycling, i don't fully agree on the "charging station" and would rather call it "cycling station" or so - basically just having dedicated spots for your gear and knowing where it is so you don't have to search for it for 1 hour before going out...
You can copy a training plan and use RPE instead of power zones. It won't be perfect, but you can definitely improve.
Charging station is smart
Commuting as training
Does anyone use the recommended jaybird vista 2 earbuds and knows if they are any good regarding wind noise while cycling?
Those are the ones I personally use, not bad sound although the charging case is a bit temperamental!
Lake shoes specifically say their shoes should not be dried using a heat source.
Mixed up some editing, it says fueling twice (once for the sgoe drier) 😅
So, you guys know that most of us don't have a coach and most of us never will...right?
100watts!!!! 0:35
Wee duplicate or am I tripping balls. Nice vid.
Love a charging station
I miss the vlogs 😢
Bring back the pain cave !!
Um don't know if this got noticed but fueling properly thumbnail got put over food and boot dryer
I should have read more comments
100Watts at what speed? It seems to me a lot :O
(Amateur/beginner here)
50kph
@@y2kenb
Thank you!
Any indication at 30km/h? :D
it scales up a bit with the speed but the difference would still be enormous@@andras.89
@@y2kenb
Let say even that upright position vs leanin down make 50W difference?
That is enormous. No bike upgrade can justify, I mean - learning to hold a sufficient position for hours would save you tonns of money at even 30km/h
Shoe dryer ?? Must be a UK thing. Wouldn't even be on my top 100 list.
OR you could stuff newspaper in your shoes to dry them.
Are you Jenson Button?
Next must be 27.5 things, a random cyclist on the road, might like.
The best 27,5 thing is the 27,5 inch wheel on the Mountain bike ;-)
Anyone know what 'ten miles an hour' is in 'The Rest Of The World'? ua-cam.com/video/c7NmTs5ldSw/v-deo.html
you're really stretching it thin with charging station
The shoe dryer is nice. But on helmets, I think people riding seriously should have at least two helmets and rinse out their helmet after every ride. We sweat into helmets, so it's important to get that out. Having two helmets makes it easy to always have one that's dry, clean and ready-to-go.
Quality helmets are not cheap and not everyone is going to want to lay out for two. I find a good compromise, depending on your climate or your home set up, is to just take your helmet with you into the shower. Massage a bit of shampoo into the pads (or remove if they're removable) and then rinse while you're rinsing. Side bonus is it keeps road grime from building up on the shell and gets salt stains out of the straps. Even if it's not removable, the pads are small enough and thin enough to dry overnight. I've never had a problem doing this every second/third/heavy ride.
Only two…. 🙄🙄😬😬
@@cincydooley At least two. Unless you live somewhere super-dry (so it always will dry overnight) or always hot (so a wet helmet is not a problem).
@@john-tomlinson oh. I have many more than 2. Lol
Hellooo
My insurance is not valid if I use head phones
100 watts?! A bit hard to believe
It’s actually a bit more than that. Happy to share the wind tunnel data
100W AT WHAT SPEED?!
48kph iirc
just checked, it was 50kph
Never thought I’d hear a pro coach recommending headphones of any kind. Cyclists simply should not be wearing them.
In an era of electronic gears why isn’t the industry experimenting with electronic braking? It seems, particularly in racing with bunched pelotons, back-up braking literally at your finger tips would greatly improve reaction times. We all know from experience that constantly hovering over brake levers on the hoods or the drops is not realistic. Just putting it out there…
Nothing gives a better response than a hydraulic brake. Even the most high tech car still has a hydraulic brake.
For an electric one you also need a extra power source, what you don't have on a normal bike. Shifting may be fine with electric derailleurs but a brake would consume more energy and would need bigger batteries, and it's no option to lose the brake if the batteries go empty
I was talking of reaction time from riding with hands unengaged with the brake levers to the point of engaging the brake levers. Interestingly, I can never remember braking when attempting to recall my numerous falls. I assume it is an automatic response, but always alas too late. Maybe a subtle or otherwise redesign of bars would improve engagement times. After all it is hardly a bind to change gears mechanically yet the industry saw the need for electronic shifting…
@@2wheelsgood. To be fair I'm not a road biker - my bars are flat and I have my fingers on the lever very quickly.
@@simonm1447 yeah flat bars are better for engagement of brakes for sure. I’m only comfortable braking hard on the drops. Riding on the hoods when having to brake hard and fast results in a trip over the bars!
I love cheese
Fueling properly, twice.
Sorry, cool downs have not been shown in studies to actually make a difference.
Used to do my cool downs religiously, but after reading on papers about it which mostly seemed less than convinced that cool-down made a difference, I’ve stopped doing them and honestly I’ve not seen a difference
Did you listen?
@@irfuel trust me, trust the world tour pros and trust the world tour coaches
i'm not sure anything from back in the day was particularly trustworthy!@@irfuel
Obviously Low on ideas for new content these days.
first club
Barcelona
bro u have like 10 exaclty the same video
Disagree with earphones I want to know 100% what’s going on around me. I can understand runners using them because it’s so boring
shockz are fine for that, since they use bone conduction and leave the ears completely open
I always use just one, you can hear traffic fine with one free ear.
@@wanida511 me as well, putting only one on my right ear so that I can hear clearly on my left where the traffic is coming from
You added "Fueling Property" instead of "Shoe Fan" as transistion title.
*"Fueling Properly". Keep up the great work bro!
The lads never mention decent beer. It's so important. Crap beer or no beer is just wrong,