I really enjoyed the instruction. It was well explained, I didn't even have to go back and watch it over and over to understand. Thanks for the ideas. Tour De France here I come......thanks!!!
I'm doing 40-20s on a local 2 km 7% gradient, it has a great of view of sea and green meadows. On my way back it's %7 again but for 3 kms. I'm new to road cycling and i must say, it is a damn good exercise!
Small question: for the one minute maxes, is it paced so after the minute you are smashed or is it 100% all the way so you're virtually crawling at the end of the minute? Other than that love the vid and training advice!
Thanks for the great interval ideas. I ride at least 5 days a week. I am very busy with my career, so my rides are short (8 to 15 miles per ride) and pretty much on the same bike trail. For the past several months, I have tried to ride with high output on that route every ride - all the way through. But now I am experimenting with intervals that include a better warm up and then interval bursts. It is definitely more fun - and I think a better way to train. So, I'll give your ideas a try soon. Thanks again!
There was a really great comment on how to improve your average speed video a while back, a guy asking how to get faster. After a while he updated having achieved his goals. "I just tried harder" was how. Si, as Simon Says, effort and hard work can't be cheated.
Great video, nice to see a 24 hour response in light of my comment in the last video. Really enjoyed the analysis at the end to ascertain on where to put the effort in on flats or climbs. Good also to see Si pitting in the real work and not just for the camera, the breathing says it all! I bet hes not far off pro continental level for sure. Thanks
He got mixed up in his early statements by confusing energy and power and then talking about "power equations" later on and finally vaguely relating power to cadence. Torque = Pedal force X crank length Power = Torque X RPM of the crank Energy = Power X Time. Energy is the amount of power (Watts) delivered over a period of time (hrs) = Wh. So in cycling terms, the harder you can press on the pedals the greater the torque on the crank, the faster you can turn the crank (cadence) at this pedal force the greater the power at the crank. Finally, the time you can keep this up for is the measure of the energy produced. If a rider can manage 250 Watts for 4 hours then that rider will deliver 4 X 250 =1000 Whrs of energy to the pedals. Torque, the twisting force on the crank, is the most important thing and the force that eventually turns the back wheel. We each have different physiologies that means that this maximum torque is produced at different cadences and those cadences can only be maintained for finite periods of time. So power and energy are related, but totally different things as the latter is a function of time.
I fine all the videos on GCN very informative, love them. I just got the Vector 3 power meter and I am still trying to figure out what the a lot of the data means. I am excited to get out and ride but also just as excited to look at the data I collected after words as well.
Once a week, find a local Cyclocross course from past series, or make your own (1-2mile circuit), set the clock for 50 minutes and hammer. When the timer runs out=bell lap! Make the last lap your best lap.
When doing the one minute max effort, should I ride as hard as I can from the beginning and watch my power drop or should I pace it to hold around the same power for one minute?
Ik imma bit late but my coach told me its better to pace it to sustain a constant power throughout the effort. Otherwise you'll just end up doing some weird sprint effort.
As far as these three different training techniques, if I want to do all three how many days apart should I space then out? Thank you, really enjoy your channel.
I increase my power with the Wim Huff method. I breathe through my nose with my tongue pressed firmly on the roof of my mouth as fast and hard as I can for on minute then exhale, hold my breath until I can’t any longer, then take one deep breath and hold it. After returning to normal breathing.
This made me more powerful and faster over the last months: - riding to work on mondays, wednesdays and fridays (20km one way) slowly and doing active recovery - doing a longer (70km) ride in the mornings of tuesdays and thursdays before work including one mountain climb of 3km which I did at 120-150% of my FTP. Doing active recovery when in the afternoons riding back from work. - doing a longer (120km) and faster but mostly flat group ride on sundays In Strava premium I could watch the power levels going up fast and the FTP increased. The freshness and fatigue curves started to rise and fall faster over time, i.e. my potential to recover became better.
Jesus what time do you Starr work? You must have a very easy job? Sitting on your ass all day? You wouldn't want to do that if you had a hard manual job believe me.
Hi Guys, great video but my question is a bit off topic, i see you are using the Elemnt with your aeroad bars. Which mount are you using for this? Is it the aeroad mount for garmin or it different? Im looking a unsure if the elemnt bolt fits
Hi Simon, these interval exercises are nice and fun indeed! I tried them first in the last couple of days. However, I am a little bit confused regarding the 1'/5' intervals, as I managed to do 8 repetitions. The thing is, I really tried to push hard, but a bit less than in the 40''/20'' intervals. So I wonder whether there's anything I should pay attention to, because if you say you did 6 reps, than I guess I should be dead after 5 or sth :D. Thanks!!
I think there a bit of a second part of it is that after doing it 10x you rest and you do another 10x…so in a ride a set of 10 3 times-keep up the good work 💪💪
If I would be a pro then probably go on the juce, it's by far the most effective way. Since I am not then I will have to do it by grinding away at this.
How do pros manage to not change gear while sprinting? I find that no matter what gear I'm spinning too quick by the line- are they just better at maintaining the quick cadence than me?
I keep riding every day and use my cadence to judge my power as I do not own a power meter. Even on slopes I use my cadence on the same gear on flats for up slopes. Is this good? need your advice. Thank You.
I actually do the same.. however when I wanna get out the saddle I downshift 2 then get back in and go back up. Getting out of the saddle is always a slower cadence
#Torqueback I love/hate intervals. During the recovery bit, is it ok to completely turn off and coast? Or is there benefit to keeping the legs spinning?
#torqueback not sure if you guys have covered this, but which plays a greater role in aerodynamics, frame, or wheels? Basically, deep wheels and non aero frame, or vice versa?
I hate that feeling of your lungs threatening to collapse after attacking a hill or sprinting to that far off sign. Bent over the bike, your nose burning on the front tire, your body screaming "I HATE YOU!!!", and knowing that to justify the tight clothes and expensive bike, you have to do it TEN MORE TIMES. Feel the burn, but try not to catch fire.
This is not true, rolling resistance increases linearly with weight. Rolling resistance is a non-negligible component of total resistance, especially when travelling in a pack that shelters you from the wind.
Look on eBay. I got a £1300 bike for only £600. Second hand bikes can be just as good as new ones, but paitence and caution is required. Also if you start off with a rubbish bike that's really heavy, you will get stronger than on a super light aero bike
DxlxnMxukxy cheap is relative. For used, eBay and your local cycling club are a good start. For value, Decathlons btwin give a lot of spec for the cash
I find pushing it makes my saliva go so thick I can't swallow to point a spew up. I am thinking it's now due to the energy electrolytes drink. High five I think the fructose is causing my saliva to thicken to point of spewing. Anyone else experience this with fructose energy drinks?
I’m enjoying the bike so far ua-cam.com/users/postUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA My only real complaints are the brakes and the pedals. I feel like a bike designed for bigger people should have much larger pedals and more heavy duty brakes. I’ve only gotten two really good rides out of it, minimal downhill action, and the brakes feel like they’re already going out. A larger person has more momentum, so I think this wasn’t thought through very well. Also, I wear size 13-14 wide shoes. My feet cramp up on these pedals that are clearly made for smaller feet. Since I’m not a pro rider (and I don’t think many are who purchase this bike) I don’t think that the straps on the pedal are necessary at all. None of this takes away from the enjoyment I get from riding, however. I’ll just head to a bike shop to improve on a few things.
I have a friend who consistently rides 2 miles an hour faster than I do on average. I cannot understand this as he is in worse shape and we weigh about the same.
power is not an issue for some of us ( i could probably drop you on flat anyday of the week - 90 kg versus skinny). also, i can stay in the saddle for 10-12 hours... problem is i do under 30km/h in that time.... do a show about improving speed over long distances (200+ km)
How do you improve your power on the bike? Let us know here? 💪
just try to beat your own PR on Strava, on a segment that it is at least 30 - 60 km!! just for training
Global Cycling Network i just watch GCN videos and never put them in practice 😂
testosteron
Global Cycling Network what bran is your speedmeter pls ?
Global Cycling Network how do you get to a higher avarege speed??
40/20 is my favourite workout, really good!
yep, they are great. one of my most used when I raced. Cheers, Jon.
How long would you rest between sets? And what heart rate should you ride at?
I really love/hate them ;)
Lord Jijger I take 3 to 5 min, in between. Your body will tell you when your ready to start your next interval.
I really enjoyed the instruction. It was well explained, I didn't even have to go back and watch it over and over to understand. Thanks for the ideas. Tour De France here I come......thanks!!!
I'm doing 40-20s on a local 2 km 7% gradient, it has a great of view of sea and green meadows. On my way back it's %7 again but for 3 kms. I'm new to road cycling and i must say, it is a damn good exercise!
this channel has really helped me get into cycling
so basically if u wanna improve speed, power, climbing, sprinting or whatever, just do it with intervals right??
Small question: for the one minute maxes, is it paced so after the minute you are smashed or is it 100% all the way so you're virtually crawling at the end of the minute?
Other than that love the vid and training advice!
To get more power you need to do a little bit of work....
Congrats Si, you passed Physics!
Perfect sock length here, Si. 👍
how to boost your power? isn't that the button on the ebike?
Kath we like your thinking! ⚡️
Dumbass
Thanks for the great interval ideas. I ride at least 5 days a week. I am very busy with my career, so my rides are short (8 to 15 miles per ride) and pretty much on the same bike trail. For the past several months, I have tried to ride with high output on that route every ride - all the way through. But now I am experimenting with intervals that include a better warm up and then interval bursts. It is definitely more fun - and I think a better way to train. So, I'll give your ideas a try soon. Thanks again!
Michael Cone p
Michael Cone pp
There was a really great comment on how to improve your average speed video a while back, a guy asking how to get faster. After a while he updated having achieved his goals. "I just tried harder" was how.
Si, as Simon Says, effort and hard work can't be cheated.
My workout to increase power : ride hilly route 3 times a week, and then go 2 times flat route to maintain the power level
How to increase power? Doing hill repeats is the best bang for your buck
Its sad and boring tho :/
@@MicroageHD i like the burn
You know what they say, the hills pay the bills 🚴
Hill hill hill. Hmm, how long does it take to get the results?
@@MicroageHD All training is. You don't get a crowd waving flags and a medal at the end.
very nice sets of training
Good job, Si
Any tips on how to obtain power in the first place without putting any effort in? Asking for a friend.
Get an e bike
Doping
sell your soul to a demon
all solid advice. got my ftp to 250 last year, looking for 300 next, this should help 😁
You guys are great
3x8min, 3x10min, 2x15min @ 90-100% of FTP or 3x3min (2 sets) @ 110-115% of FTP, 10x1min (2 sets) @ max power
Once did 1 minute max, 30 seconds easy, 10 times, 5 minutes rest and repeat, took me a while to recover from that!
Great video, nice to see a 24 hour response in light of my comment in the last video.
Really enjoyed the analysis at the end to ascertain on where to put the effort in on flats or climbs.
Good also to see Si pitting in the real work and not just for the camera, the breathing says it all! I bet hes not far off pro continental level for sure.
Thanks
Just cycle into headwinds trying to keep the same speed it works but first I need a powermeter
You'd like it here then. Freaking headwind will stop you from rolling when going downhill.
He got mixed up in his early statements by confusing energy and power and then talking about "power equations" later on and finally vaguely relating power to cadence.
Torque = Pedal force X crank length
Power = Torque X RPM of the crank
Energy = Power X Time.
Energy is the amount of power (Watts) delivered over a period of time (hrs) = Wh.
So in cycling terms, the harder you can press on the pedals the greater the torque on the crank, the faster you can turn the crank (cadence) at this pedal force the greater the power at the crank. Finally, the time you can keep this up for is the measure of the energy produced. If a rider can manage 250 Watts for 4 hours then that rider will deliver 4 X 250 =1000 Whrs of energy to the pedals.
Torque, the twisting force on the crank, is the most important thing and the force that eventually turns the back wheel. We each have different physiologies that means that this maximum torque is produced at different cadences and those cadences can only be maintained for finite periods of time.
So power and energy are related, but totally different things as the latter is a function of time.
Love these routines. Thumbs up.
Thanks Si👍
Awesome video. I will utilize this information.
Love the bike Simon.
Thanks for these! Looking forward to adding these to my regimen, although I don't know how anyone can recover in 20 seconds, so...ouch!
I fine all the videos on GCN very informative, love them. I just got the Vector 3 power meter and I am still trying to figure out what the a lot of the data means. I am excited to get out and ride but also just as excited to look at the data I collected after words as well.
Once a week, find a local Cyclocross course from past series, or make your own (1-2mile circuit), set the clock for 50 minutes and hammer. When the timer runs out=bell lap! Make the last lap your best lap.
When doing the one minute max effort, should I ride as hard as I can from the beginning and watch my power drop or should I pace it to hold around the same power for one minute?
mix it up
Ik imma bit late but my coach told me its better to pace it to sustain a constant power throughout the effort. Otherwise you'll just end up doing some weird sprint effort.
As far as these three different training techniques, if I want to do all three how many days apart should I space then out? Thank you, really enjoy your channel.
Hi guys. Greetings from Dublin
Can you guys do a quick review on the fizik r1b?
I increase my power with the Wim Huff method.
I breathe through my nose with my tongue pressed firmly on the roof of my mouth as fast and hard as I can for on minute then exhale, hold my breath until I can’t any longer, then take one deep breath and hold it.
After returning to normal breathing.
2 x 20 minute 85% FTP intervals twice a week, if training power. On a trainer, because longer road intervals are just really hit and miss.
Surely you need to train above FTP to increase it? Even 93% of FTP you should be able to sustain for a little over an hour.
This made me more powerful and faster over the last months:
- riding to work on mondays, wednesdays and fridays (20km one way) slowly and doing active recovery
- doing a longer (70km) ride in the mornings of tuesdays and thursdays before work including one mountain climb of 3km which I did at 120-150% of my FTP. Doing active recovery when in the afternoons riding back from work.
- doing a longer (120km) and faster but mostly flat group ride on sundays
In Strava premium I could watch the power levels going up fast and the FTP increased. The freshness and fatigue curves started to rise and fall faster over time, i.e. my potential to recover became better.
Jesus what time do you Starr work? You must have a very easy job? Sitting on your ass all day? You wouldn't want to do that if you had a hard manual job believe me.
Good short power climbs and with a healthy diet and addition protien
Hi Guys, great video but my question is a bit off topic, i see you are using the Elemnt with your aeroad bars. Which mount are you using for this? Is it the aeroad mount for garmin or it different? Im looking a unsure if the elemnt bolt fits
I built teeny tiny engine out of mecanno and hid it in my bottom bracket. It increased my power from 256w to a massive 256.01w
I have done the 20/40 on spinning bikes but we did it 12 times and 4 sets...
OUCH!
I’m new to cycling. Do i really need to hit the gym to increase my power ? Or just cycle a lot to improve my power ?
What about squads, deadlift to improve legs muscle?
What does File Transfer Protocol has to do with cycling?
Will you have a Vuelta preview this year?
What do you all suggest for track sprinters - if you can't make it over to the velodrome?
Will Cannondale stop manufacturing CAAD12s?
Hi Simon, how meny times during week you recomend? does it good in winter season or its beter from march? thank you
Hi Simon, these interval exercises are nice and fun indeed! I tried them first in the last couple of days. However, I am a little bit confused regarding the 1'/5' intervals, as I managed to do 8 repetitions. The thing is, I really tried to push hard, but a bit less than in the 40''/20'' intervals. So I wonder whether there's anything I should pay attention to, because if you say you did 6 reps, than I guess I should be dead after 5 or sth :D. Thanks!!
I think there a bit of a second part of it is that after doing it 10x you rest and you do another 10x…so in a ride a set of 10 3 times-keep up the good work 💪💪
If I would be a pro then probably go on the juce, it's by far the most effective way.
Since I am not then I will have to do it by grinding away at this.
Increase the scale factor on your powermeter 👍
How do pros manage to not change gear while sprinting?
I find that no matter what gear I'm spinning too quick by the line- are they just better at maintaining the quick cadence than me?
toasty bear sprint shifters dude
woah youre able to spin 53x13 down to 11 out? holy damn
Just want to say- I by no means think I'm some sort of superhuman sprinter, I'm sure I'm doing something wrong!
their leadout is already 65kph, they're already maxed out by the time they put their nose in the wind
I keep riding every day and use my cadence to judge my power as I do not own a power meter. Even on slopes I use my cadence on the same gear on flats for up slopes. Is this good? need your advice. Thank You.
I actually do the same.. however when I wanna get out the saddle I downshift 2 then get back in and go back up. Getting out of the saddle is always a slower cadence
I got the wrong bike when i see you doing hills with such ease
What about getting under a barbell? Any use?
#Torqueback I love/hate intervals. During the recovery bit, is it ok to completely turn off and coast? Or is there benefit to keeping the legs spinning?
Is there a weight capacity?
RE: Power and training-
What if the president of my country says that exercising will deplete my lifeforce indefinitely?
#torqueback not sure if you guys have covered this, but which plays a greater role in aerodynamics, frame, or wheels? Basically, deep wheels and non aero frame, or vice versa?
Hi from malaysia
5:26 That guy should really lower his saddle height and increase the saddle setback.
How early in the season should you start doing these intervals? Still Winter where I live, and am just trying to get my fitness up.
Actually shouldn't have bothered asking. I'm taking it easy and just getting the miles up for the next 4 to 6 weeks
GCN Why don't you guys make another bike wash video please
Why doesn't lasty ride with you guys anymore 😔
I have a question: after 1 min max effort which zone i have to keep for the recovery tempo or endurance?
Ludo 1998 maybe zone 1 active recovery ????
What if I want to be better on the flat but have no flat nearby??
Use the caffein be aero and never back down
I hate that feeling of your lungs threatening to collapse after attacking a hill or sprinting to that far off sign. Bent over the bike, your nose burning on the front tire, your body screaming "I HATE YOU!!!", and knowing that to justify the tight clothes and expensive bike, you have to do it TEN MORE TIMES. Feel the burn, but try not to catch fire.
7:00 Power is always traded off against weight *when going uphill*. Weight has almost zero effect on power on the flat.
Weight still has effect when accelerating but not so much steady, true.
This is not true, rolling resistance increases linearly with weight. Rolling resistance is a non-negligible component of total resistance, especially when travelling in a pack that shelters you from the wind.
Interesting
A lighter car will be faster than a heavier car, with the same horse power and aerodynamics. Same is true for cycling.
How frequently should training sessions like the ones in this video be used? Is 3x per week too little, too much? #torqueback
cadence and carbs
I want to ask, do cyclist change gears while sprinting or they just max out their cadence
Michael Angelo I think they change to hard gear then change to easy gear for resting.
Pro tip = don't store your spare inner tubes, gels, kitchen sinks etc in the front of your bib shorts like Si has @ 2:19 😂
Were would you suggest storing a kitchen sink while riding?
Charles Meadows in the kitchen of course.
Charles Meadows had to delete my reply as it was gaining steam and think it may have caused offence 🙄
Wee Al's Wheels I think you are right
thats assos for you
What is this bike?
Why Can't I Find The Music Used In This Video Plsss Help...
00:00 Foggy/dirty camera lens?
10 minutes set of 40-20s is pure horror.
"If you are a pro but you should be doing 3 sets?" Sorry, what's that mean? I'm not a pro, what should I do 3 sets or...Thanks!
3 sets of 40/20, not just 2 sets.
I think Si has been sock doping his bulge
I want to start cycling but im only 14 and the bikes cost alot. Does anyone know a good road bike thats cheap?
Look on eBay. I got a £1300 bike for only £600. Second hand bikes can be just as good as new ones, but paitence and caution is required. Also if you start off with a rubbish bike that's really heavy, you will get stronger than on a super light aero bike
DxlxnMxukxy cheap is relative. For used, eBay and your local cycling club are a good start. For value, Decathlons btwin give a lot of spec for the cash
Is that to puxed for a 15 year old racy rider?
Boost your power by arm wrestling GTN's Heather
Where was Si cycling?
looks like the wye valley
Amazing that just 4 years later, most road bikes now use disk brakes 😊
I find pushing it makes my saliva go so thick I can't swallow to point a spew up. I am thinking it's now due to the energy electrolytes drink. High five I think the fructose is causing my saliva to thicken to point of spewing. Anyone else experience this with fructose energy drinks?
I’m enjoying the bike so far ua-cam.com/users/postUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA My only real complaints are the brakes and the pedals. I feel like a bike designed for bigger people should have much larger pedals and more heavy duty brakes. I’ve only gotten two really good rides out of it, minimal downhill action, and the brakes feel like they’re already going out. A larger person has more momentum, so I think this wasn’t thought through very well. Also, I wear size 13-14 wide shoes. My feet cramp up on these pedals that are clearly made for smaller feet. Since I’m not a pro rider (and I don’t think many are who purchase this bike) I don’t think that the straps on the pedal are necessary at all. None of this takes away from the enjoyment I get from riding, however. I’ll just head to a bike shop to improve on a few things.
That training must be extremely difficult because Si's voice was crackling
You didn't tell us to wash our bikes after every ride... Are you feeling alright, Si?
Very wonderful to see rim brakes bicycles. Disc brakes ruined the look and the aerodynamic of the bicycles.
I agree🙌
I have a friend who consistently rides 2 miles an hour faster than I do on average. I cannot understand this as he is in worse shape and we weigh about the same.
Gear ratio difference?
Y'all didn't clean the camera 🤨
Can Si start wearing baggy shorts please?
Some say that Sheev Palpatine(Darth Sidious, disfigured bloke in a robe in Star Wars) studied this video carefully for his 'UNLIMITED POWAAAAAH'.
BRING BACK 42 CHAINRINGS
I'd love to know to purchase a minimalist bike like yours. It's sexy as hell.
I still can't even pedal up slopes
If you do what you just said, why you do not show more improvement?...are you at your maximum and you won’t be able to improve any more
power is not an issue for some of us ( i could probably drop you on flat anyday of the week - 90 kg versus skinny). also, i can stay in the saddle for 10-12 hours... problem is i do under 30km/h in that time.... do a show about improving speed over long distances (200+ km)
But I'm labouring up a climb in an easy gear xD