Is Eating More Carbs The Answer To Cycling Success? | GCN Show Ep. 357

Is Eating More Carbs The Answer To Cycling Success? | GCN Show Ep. 357

– From Makara, New Zealand,
welcome to the GCN show. – Welcome, to the GCN show. – This week, the controversial
world of nutrition. Can eating more be the secret
to cycling performance? – We also have some political Strava art. The Million Mile Cyclist
and aerodynamic peddling. – Yes, yes. You heard right, aerodynamic peddling. I think this is the point, Dan, in which I tune out about aerodynamics. – He’s so upset. He knows he can’t do aerodynamic peddling with those ankles. (upbeat music and cheering) This week in the world of cycling, we learned that recumbent
bikes are not only faster than standard upright bikes, they’re also no barrier to getting rad. This is Curt Vorhees, doing a bar spin. – [Simon] Yeah, now I don’t
want to state the obvious, Dan, but that’s not easy. Even for a man of Curt’s
talents, as you can see. – Well worth looking at the full video. You can find a link to that
in the description below. – Yeah, now we also
learned this week, Dan, that it is possible to do 1000 kilometers in a single bike ride, almost. Yeah, this is Ed Veal at a Splunk event. – What event? – Splunk event. They’re a software company, of course. Anyway, Ed road a quite
astonishing 952 kilometers on Zwift and he averaged 220 watts, which by my calculations put him at burning over 20,000 calories! – [Dan] Very impressive
and new world record. By my calculations,
Si, that left him short of doing a 1,000 kilometer ride in one go. – Well, yes. – Although he did have
to stop at 24 hours, speaking of which, if you’d like to find out
how far Mark Beaumont Hank managed to ride in that exact
amount of time last weekend, you’ll have to wait for the video, which comes out this weekend, but let’s just say the conditions out on the road were
slightly more variable in terms of weather than
getting your average pain cave. – Finally, this week, we also saw a really interesting
article on Cycling News with Jakob Fuglsang, where he attributes his success in 2019 to eating more carbs. Essentially, if you want
to race hard and train hard you are going to need
carbohydrates in order to do that. Say what you like about keto diets, but if you want to perform
at high intensities, carbohydrates are essential. – They are. And also, protection for
us might be essential, Si, because, as well as
anybody else out there, know just how controversial
a topic nutrition can be. It’s a bit of a minefield, isn’t it? I’ll get my helmet before
the show actually comes out. But very interesting to see that one of the world’s
best professional athletes and cyclists has realized,
at the age of 34, that he’s been making a
seemingly quite basic mistake. – Well, is it as simple as that though? – Well, not really because
of course pro cyclists have more fixation on weight
than your average person in the street. For good reason because when
you’re in the mountains, every gram counts, doesn’t it? And so unless you’re blessed with a naturally very lean physique, you’re going to have
to watch what you eat. – Well, yeah. Add in the facts that
there is evidence out there that shows that by
manipulating your nutrition you can get added training effects. Potentially very risky, but we’ve seen that pro cyclists, some of them anyway, are more than willing to risk their own bodies
in such performance. – What about non-pro cyclists? The rest of us. Well, unless you’re
riding up alpine climbs, day after day, week after week– – With a paycheck at the top. – Exactly. You probably are better with
a little more fuel in reserve, even if it means a few
extra grams in terms of fat or some muscle. – Yeah. Well, not just the rest
of us, but pros, too. Classics rider, performing in bad weather. Bit of extra robustness doesn’t go amiss. – Very true. It is interesting to see, though, that the weight issues seemingly
coming even more important as the years go by for the top-end pros, as this piece of research
on Top End Sports shows. – That’s right. So, Robert Wood has gone
back into the archives and researched the height and weight data of Tour de France cyclists
over the past 70 years. He’s pulled out some
absolute gems in there. Firstly, the average weight
of a Tour de France winner over the last 70 years. Has it, well, actually no. Let’s do a quiz. Has it gone down, stayed
the same, or increased? – You’re asking me? You already told me the
answer and I read it. – Okay, asking you at home. Has the average weight of
a Tour de France winner gone down, stayed the same– – Stayed the same, it was
69 kilograms, wasn’t it? – Thanks, Dan. Yeah, it stayed the same. – It has. And let it be said also though, that there are some anomalies
and extremes in that data. For example, Luis Ocaña,
climber, was only 52 kilograms, whereas Miguel Indurain,
well he got his nickname, “Big Mig” for good reasons,
because he was 80 kilograms. – Yeah. What’s interesting though,
really interesting, is the fact that while the
average weight of a winner has stayed the same, the average weight of
a rider in the peleton has come down significantly
and quite quickly from 73 kilos, just 30 years ago, to 69 kilos at the moment. – And when you delve back into
looking at the tour winners and some of their data, it
shows that whilst the weight, on average, of a tour winner
has remained the same, the average height has gone up by a whopping eight centimeters, which leads to the
conclusion that tour winners must be getting either leaner
or less muscled or both. – Yes, so when you look, both this data set for tour winners and the rest of the peleton actually looks to be pointing to the same conclusion, which is that pro cycling is basically getting more competitive, more pros are having to push themselves to the absolute limit of human performance and are walking on that tightrope. – A tightrope is a precarious
place to be, isn’t it? If you push it too far
whilst your on there, you risk your form falling off a cliff. – Or a tightrope, if we stick
to just the one analogy. – I guess that’s very true, Si. In fact, there’s another very good example of this very thing last week on a website called The current US national road champion, Ruth Winder, she in 2018
got a bit too fixated on her diet and dieting. Shave off those final few grams. And she, too, like Fuglsang, found it was to the detriment
of her performance in racing. – That’s right, but yet this year, when she increased her calorific intake, and, unlike Fuglsang, she actually focused just
on what she was eating, rather than how much or how little. She regained the form that she had had and went on to win the US Nationals. So, Dan? – Yeah? – Holding on for a fantastic victory. – Saw her attack with
over 30 kilometers to go. And there are countless more examples of people who faced the same issues. Janez Brajkovič, for example. Even Ben King. The former US National champion himself, who in fact contributed to a video he did on this very subject
just under a year ago. – Yeah, that’s right. If you haven’t it already, it’s definitely well worth a watch. Now we would be really
interested to read your comments on this subject. Do you think about your
nutrition when you’re cycling? Particularly calorific intake. Please, we know it’s a
controversial subject, but let’s keep it all nice and civil. (upbeat music) – It is now time for your
weekly GCN inspiration. Your chance to win one of three prize, you can change from week to week, there’s slight variation
this week, in fact. Just a reminder, you can
also use the uploader and link to widgets in
the description below, but you can also just use the GCN app and directly upload it there. – That’s right. Before we get onto today’s podium, could we just have a quick update? Last week’s winner was from Wiener World, but actually, I’ve been
corrected, unsurprisingly by Christian Centelles in the comments. He said, “Wiener Wald
actually means Vienna Forest” not Wiener World, after all. And then we’ve actually
got some sausage trivia, now as well, from Thorsten who said, “The same sausage in Vienna
is called a Frankfurter, “while it’s called a Wiener in Frankfurt.” – Amazing. – Yeah, isn’t that great. The things you learn. – Do you think it meant sausage world? Wiener Wald. – Yes, of course. – It’s called Vienna Forest, actually. – Yes it is. Yeah, we did get it spectacularly wrong. Or I did. – Let’s move on to prize, shall we? In third place, and getting
themselves a GCN keep cup, is Dorinb, who was out for
a ride with his Cervelo R5, and then got home before the rain. – [Simon] Whoa! – [Dan] Now, I couldn’t decide,
however, to put this in, as it’s not particularly inspirational in terms of making you want
to get out on your bike, but that is a spectacular photo. – [Simon] I tell you what, mate. It might not make me want
to go out on my bike, but it’ll make you ride blooming fast. (laughing) I think I’d be putting in a new– – He’s just out there taking photos. But he’s now got himself
a keep cup, so well done. – That looks incredible. Doesn’t it? Right, in second place,
winning GCN Club membership for three months and therefore
getting some swanky GCN socks each and every month,
through the post is Rose, oh no, I was about to say Rose Backroads. No, that is the bike. Mugga99. I’ve taken this picture on the descent from Monte Bondone in Trentino. Check it out! Autumn colors to the max. – [Dan] I actually, I’m not sure why I was allowed to do this, but I nicked this post from GCN techs. What’s that segment called
where they rate the bikes? – [Simon] I did the show
once, I’ve forgotten already. – [Dan] Bike vault. – [Simon] That’s the one. – I nicked it from the Bike Vault, Si. I’m not sure I’m allowed to do that, but anyway, well done
Mugga, you are getting that free subscription. – Yeah, I’m not sure I’m
comfortable with that, mate. Crikey. That’s controversial. – We’ll talk about it afterwards. – Yeah– – Finally, should we get on to the winner, who this week will receive
not only the GCN hoodie there, and also the GCN t-shirt from last week, but also the brand new GCN book, “The Plant Based Cyclist,” which we now have in physical form! – Yes, this is an absolute pearler. – I found something so excited that we’ve got a physical form of book that I haven’t actually
shown who the winner is. – Yeah, good point. – The winner of that prize is Daniel, not me. But it’s from Crater Lake National Park, Ride the Rim 2019 on a perfect windless
day with some friends. Windless? – [Simon] Wow! – [Dan] It’s like a mirror! – [Simon] That looks amazing, doesn’t it? – [Dan] Unbelievable. – [Simon] Fantastic. – [Dan] Anyway, back to the prizes. – Yeah, a worthy winner there but yes, our new plant-based book, which I can’t wait for people
to start getting these, actually, all the pre-orders. It’s fantastic. – It is a nice book. – Yeah, all right, well there you go then. There is your podium for this week. Plus a bit of sausage trivia as well. As Dan said at the beginning, if you want to enter GCN
inspiration for next week, you’ll either use the app or the uploader. – Yeah. Unfortunately, Si, I’ve
got a few more likes on my inspirational likes on the app. I’m now up to 1408. – That’s now sounding
like quite a target to do in just advent, but you’re
more than up to the job. I think I might keep it to 1000. Well and the 408 and however
many I get to in January. – [Simon] No, no, I don’t think you will. That’s not how it’s going to work, no. – We’re going to do a quick
bit of self-promotion now, Si. – We are indeed. It’s not going to be comfortable for us because it doesn’t come naturally. Let’s go for it anyway. – Can’t wait for this bit. We’ve got a big sale, just started, over on the GCN shop, so head over to shop.globalcyclingnetwork and you’ll find many products
on sale up to 50% off. On the bike clothing, casual clothing, and accessories, too. – That’s right, and also,
keep your eyes peeled because on Friday we’ve
got something hot dropping in the shop, as well, so it’ll be on our social media. – We’ve seen it. Looks good actually, doesn’t it? – Sh, they don’t know. Ugh, Dan, you’re going
to spoil the surprise. That’s right, anyway, feel
free to mention, as well. If you are planning your cycling holiday for 2020, then just bear
in mind that GCN Mallorca is very nearly sold out now. Already. So that’s from the 26th to 30th of March. Four days of riding and just general fun. – With us, yeah. Which is why I’m quite surprised that we haven’t got many tickets left. – Oh yeah, amazing. (bugle music) (boing) – It’s now time for Cycling Shorts. – Cycling Shorts now, and we will start with
he news that not only is it possible to ride 1000 kilometers in one go, Dan– – Actually, I’m up to 1408
last time I looked at it, which is frightening, I would say. – That is a tall order for one go, but anyway, it’s actually possible
to ride 1,000,000 miles in less than a lifetime because that’s exactly what Russ Mantle, an 82 year-old cyclist from here in the UK has done inside the last week, having been logging all
of his rides and his miles for 68 years. – Congratulations, Russ.
– Oh my word! – [Dan] It really is seriously impressive, even when you start to
break it down, in your head. 1,000,000 miles over 68
years, probably doable, but even when you break it down, it’s average of almost 12,000
miles every single year. – Funny enough, I did not think 1,000,000 miles in a
lifetime that’s doable. I was just like.
– I don’t know why. – That’s astonishing. – I’m actually very good, but when I use a calculator, blimey. Anyway, just goes to show you that even if it’s not on Strava, doesn’t mean it didn’t happen. – That’s right. But speaking of Strava, here’s something that
definitely did happen. This is the ultimate Strava art, the owner of which, Gary Cordery, has a bit of a history
in creating Strava art. So, Strava themselves
commissioned him to go out and make this to commemorate
the fall of the Berlin Wall 30 years ago. – [Simon] It took him
three days to do this, which is basically a recreation
of the famous graffiti that Dmitri Vrubel had put on
the side of the Berlin Wall in 1990, which is named Bruderkuss. – Which depicts an
embrace between the Soviet and East German leaders at the time. – Yeah, amazing, isn’t it? Right, now sticking with art, but something slightly less
politically charged now, did you see that Peter
Stetina has announced that he is stepping
away from the world tour and going to gravel racing? – [Dan] Well, I did read that, but I don’t know what
it’s got to do with art. – Well, it was a quote
within his statement, which I’m going to read to you. “I love the vibe of these races, “the solo battles within, “and with others, “but the communal celebration afterwards, “knowing we all conquered an odyssey, “individually and together.” – Wow. Well, I take your point, Si. That is quite the arty quote, isn’t it? – Isn’t it just? Yeah. I mean, to be fair, I’m sure gravel racing is an absolute breath of
fresh air compared to racing at world tour level. I’m also sure that Stetina
isn’t going to be the only one to move across. – No. – Think there’s going to be
an influx at some point soon. – It’ll be interesting
to see how many will take that same step. – Just like mountain biking
in the early 90s, Dan. – Yeah, people are
going to get sick of it. The pros come over. It’s going to be the first
European pro that ruins it for everyone else. – That’s right! Who’s going to be the first European pro to go to America, race gravel, and then everyone’s going to blame them? – Answers below. Moving on, Gazetta Sports in Italy, last week reported that Mario Cipollini has had to undergo heart surgery. He was out training and knew
there was something amiss and a subsequent biopsy realized that he had a viral infection that had caused something
called myocarditis, which is basically inflammation
of the heart muscle. – Yep, he underwent surgery last month, where they also tried to
correct an arrhythmia, as well, so pretty major
surgery, you’d think. Five hours, or something. – Yeah, and it’s going to
be some weeks, apparently, before he can go in to
find out whether or not he’s actually going to
make a full recovery. Something that was slightly
amusing, I thought, about this story was the fact
that he knew that something was amiss at training because
when he climbed at 500 watts, he felt limited. – Yeah, I lot of us are going
to hear that statement, Dan. We should probably get check-ups as well. I certainly feel limited at 500 watts, if I get there, these days. – Also undergoing surgery recently was the Jumbo-Visma rider, George Bennett. Initially, reports suggest
that he had some ribs removed, but subsequently it was
revealed that it was just some cartilage. But I did see on Twitter
that George Bennett put something out that said “In answer to questions
you’re all going to ask me, “A, about a hundred grams” because you know people are
asking about how much weight was taken out. “And B. No, I can’t.” – [Simon] Can’t what? – [Dan] I don’t know,
it’s quite confusing. – [Simon] Yeah. – Anyway, moving on to some science and an aerodynamic study,
which they’re saying is the first of its kind. – That’s right, because this
does not focus on frames or wheels, or helmets, or clothing, or even body position, but aero-peddling. – Not something I’d have
thought about, I don’t think. Or any other people, which
is perhaps why this is the first study of its kind. – [Simon] Well, maybe. – It’s the latest one
in a long collaboration between Monash University in Melbourne, Cycling Australia, and
the Australian Institute of Sport, and they’re claiming
there’s significant gains to be made through changing
your pedaling position. – Yeah. Potentially significant gains to be made from aerodynamics, but
you’d think those gains could quite easily be lost
from having to learn to pedal in a completely and utterly different way. – Ah, well, they did talk
about what you’ve just said and Dr. Timothy Crouch,
one of the researchers, actually the same was thought
about some extreme sprinting positions, I presume he’s
talking about Caleb Ewans, but actually with the correct
training and enough practice, there are still significant
advances to be had. – Well, I await to see what
an aero-peddling technique looks like, but as I said
at the top of the show, I might be out of that, just like I am with extreme
sprinting positions, ’cause obviously comes a point where you’ve only got knowledge
of what to sprint with, there’s no point what positioning, exactly, yeah. And same is probably true
with peddling technique now. Although, that said, you’d probably be advised to adopt it, with your 1400 kilometer bike ride. – Well, I’m all over it actually, I’ve installed 100 millimeter cranks. – Really? Is that a thing? – My legs are moving less, presume that would get me more aero. – You heard that here first. You actually did that didn’t you, because you copied that
off of triathletes. – Yeah. – You have, yeah. To be fair, though, you’re
blessed with aerodynamic calves, aren’t you? – That’s so, yeah. – And an aerodynamic nose. And arms, they’re pretty aero, too. (drilling) – Next up, it’s Hack/Bodge of the Week. Don’t forget, you can
use the hashtag GNCHack, but you can also use the
GCN app or the uploader, a link to which is in the
description down below. First up this week is somebody
who’s used the name Mister over on the app. No further information. – Well, everyone, that’s gone now. No one else can be called
Mister, so he got there first. – Well, that’s the good
thing about getting in first on the app, you
can get your own name. On all other social media,
I’m Daniel Lloyd one, but I’m now just Dan Lloyd on this site. – Wow! – Anyway, he says I have a spare XGS, so I use this old dining
room chair instead, referring to the fact that I put my towel on an XGS when I was
doing indoor training. – The Daniel Lloyd. – I fitted two postage for easy access. It can hold three towels,
so that should be enough to keep Si dry, possibly. – [Simon] Nope, not enough. – [Dan] Also got places for his remotes and his gels and everything. – [Simon] That is pretty
good going, I mean, yeah, I do see that. I’d probably need some cloth
pimped out chair as well, really, next to my. Yeah, it looks good. – [Dan] Hack? – [Simon] Yeah. I mean, some people
might have used a table or some shelves, but no, modifying a chair and then presumably you can sit
on it after you’re finished, too, couldn’t you? – Yeah. – Or do what this next person’s done, which is Seth Frankel. He says no matter how many
bar and seat positions one moves through, a
really long session indoors can do a number on the old undercarriage. Yes it can. So, a minute or two easing the load, without fully standing, can do
wonders to help keep the pain at bay and look at that! (laughing) He’s doing like little mini pull-ups, whilst on his trainer. I’ll tell you what, given
the reference to me sweating, I couldn’t do indoor training
whilst wearing a gray hoodie. – [Dan] Well, he might have
just done that for the photo. – [Simon] Maybe, but that
might, yeah, like Rocky. – [Dan] You do go ball numb
more in indoor training than you do when you’re out on the road. – [Simon] You do? – [Dan] You massively do, yeah. – [Simon] Well, it’s a hack then. That works for you. – Right, moving on. This came from Jerry over
in Michigan in the USA. 5500 cyclists show up
annually to challenge nature. In this case, I had a
challenge of mechanical. At mile 15 of 30, I came in
hard on the nose of my seat and the carbon fiber rails failed. All I had was my pouch. Well, you’re kind of lucky
that you still had your pouch. I used a tube and the bike pouch as shown and made the best of it. (laughing) – [Simon] It still looks rather painful. – [Dan] He does say that
he did have to stand as much as possible for
the rest of the ride. – [Simon] Yeah, well,
fair play for finishing. Basically, I think, actually,
I don’t think I’d sit on that, mate. – [Dan] Well, looks like
a very alternative form of contraceptives doesn’t it. Anyway, let’s move on. – [Simon] All right, we’ll move onto this. – [Dan] Bodge. – From Jozua Logie, homemade
stainless steel studs for my mountain bike shoes. For cyclo-cross. I don’t know, mate. I’m not sure why you’d want
to hand make your own studs. They’re pretty cheap. – [Dan] Right. – [Simon] Find at football shop. – [Dan] So you’re saying bodge then? – [Simon] Well, yeah! Just get some football studs, surely. – Right, moving on to Lazerbeam. This appears to be effective. This bike has been in the same
spot for the past three days. (laughing) – [Simon] Well, that’s borderline genius. – [Dan] I’m trying to figure
out what the little sort of padlocky bit is, where you
have to put the number in to remove it. I mean, how does that attach to the chain that he’s presumably had to break and then reattach together. – [Simon] Yeah, that is
a good point, actually, when you think about it. That’s quite a mind-bending logic puzzle. Probably a bodge then, isn’t it really? ‘Cause all you need is a chain tool. – [Dan] Yeah, and then you’d
be able to whip that bike away into the sunset if you had wished. – Well, like a balance bike. You could refit the chain
afterwards, couldn’t you? – Well, that depends on how
long you want to hang around at the crime scene. – Yes. (laughing) Put the chain in your pocket and lug it. – Next up then. Sheridan Halls. No need to buy an expensive table that takes up more space in your garage. Is this another indoor training hack? – So the reason we’re looking like that is because I put the
picture in the wrong way, so let’s do that for you. – [Simon] Oh yeah, there we go. Well, I’m not, wow, I mean that does look
quite good, doesn’t it? But again, why not just put up a shelf? You know, or an expensive table. Just get a table from a second hand shop. – [Dan] Are you saying bodgey? – [Simon] I am, really. I mean, it’s quite dramatic, but– – You’re just jealous he’s got more fans than you have, Si. Right, moving on, I said bodge. Steve Santini. Homemade bike rack,
designed and manufactured by myself. No bikes touch each other,
which the main design brief. Super lightweight, super strong, and easy storage. – Wow. – Another one that I put on its side. What’s going on this week? – [Simon] If that’s homemade– – [Dan] That’s brilliant. – [Simon] Fair play, yeah, that is. I mean, I wouldn’t, even if
I was really, really good at making stuff, I think
I’d think twice about a rack for four bikes that goes on my car because if that goes wrong– – [Dan] And as things stand,
you wouldn’t think about making a bike rack. – [Simon] Well, no, absolutely. But that’s a high-risk strategy. – [Dan] That’s a definite hack, that one. – [Simon] It is, yeah. But hang on a minute, how
long have you had it for and have you actually driven with it yet? – I seem to remember seeing that the side of the motorway on it’s own here. (laughing) Right, this one came in from Mark Wilson. Spotted this our local cyclo-cross race. It’s the bike wash, with a wheelie bin water reservoir attached by a hose to petro water and a handy bike rack attachment. Surely, a hack. – That is an absolute hack as any cyclo-cross pit
crew member that’s lugged the precious commodity that
is water across a bumpy field will know. Genius. The only thing, I suppose, is
how you get the wheelie bin to the race. Do you fill it up at home and then transport it? Or do you just stick the
wheelie bin in the car? – You could sort of attach it to the back of that homemade bike rack and just have it wheeled
along behind the car. I don’t know. Answers down below. Don’t forget to continue
submitting your hacks and bodges. Go over and use the GCN app. (upbeat music) Caption competition time,
which is your weekly chance to win a GCN elite water
bottle, as Si is showing now. – Yes. – All you need to do is
put your witty captions in the comment sections below after we show you this weeks photo. Last weeks’ one, though, was this of Eli Iserbyt at the end
of a rather muddy cross race and this week’s winner
is Stefan Hofmeister, who put “Caption: Hey, Eli! “There Iserbyt of mud on your face.” – Yes! Genius. A lot of likes on that comment, as well. And someone immediately claiming
that Stefan was the winner. So make sure you get in touch,
and we will send you out your elite water bottle, which, I think we said last week, it’s brilliant, isn’t it? Because it is so light
that we’re going to save loads of money on postage. Oh, right, this is the photo
for you to get stuck into this week. Once again, it’s our
favorite cyclo-cross rider. One of our favorite cyclo-cross riders. Can I do this one? – [Dan] Yeah. – [Simon] Eli is a bit tired. – [Dan] Oh mate, that is genius! – I know! Yes, check me out! Finally, I’ve got a good caption. – No wonder you looked
so pleased with yourself. That is probably the
best one we’ve ever had. – Oh, yeah, I think so. – Nobody’s going to beat that this week, but if you think you might be able to, you can try, but you won’t. Leave in the comment section down below. Unbelievable, mate. – Thanks. – Eli is a bit tired. (wooshing) – It’s ask GCN Training now, that part of the show
where we tackle one of your training conundrums. And as an added bonus, the person whose training
conundrum we answer, also then gets three months
free subscription from Zwift. Happy days. – What you do is use the
hashtag askgcntraining and leave your question in
the comment section below, which is what Fraser Goodwin, a longtime GCN fan. – Yeah! – Did underneath last week’s show. Here’s his question. He is “inspired by the
amazing bike packing content “that you’ve put out.” Presumably, meaning you, Si. – [Simon] Well, and James now, as well. Fellow bike packer. – [Dan] “Next summer I’m
planning a different challenge” going from Brussels to his Swedish in-laws,
which is basically a route of almost 1500 kilometers, which
is around 150 Ks every day. What should he concentrate
on for his winter training? Increasing his powers,
so he can ride faster in lower power zones,
simple endurance, or both? – Well, good question actually, isn’t it? How do you go from a sport
rider to a bike packer? Suppose the nice simple
answer is that actually with bike packing, it kind
of doesn’t really matter that much. That sounds like a really
great distance per day and then overall. Remember you can take your time about it. Specifically though, if
you’re going to be training, train to just get fit so
that say you can go faster in your lower power zones, but yeah, I wouldn’t worry too much
about backing it up every day. Just do what you feel! – Frase does say at the end, I
guessed Dan would best placed to advise me, given his
forthcoming advent adventure, which I presume is sarcastic,
because I haven’t done bike packing before. – But you could, actually. Funnily enough, another 80
likes and you could actually go from Fraser’s house in Brussels to his in-laws in Sweden and surprise them for Christmas! – They’d love that, wouldn’t they? What I was going to say though, that one bit of advice I can
give is that just being fit like Si is, increasing your FTP, will probably help you, even if you’re only doing short rides because if you’ve got an FTP of 400 watts, you’re going to find it far
easier to do eight hours at 150 than if your FTP is at 150 watts. In which case, you’ll only
be able to do it for an hour. (upbeat music) – Before we get on to what’s
coming up on the channel, over the next seven days, let’s have our favorite look back at some of the best comments that you’ve been leading, leading? Leaving under the previous
seven days of videos. – Easy for you to say. Firstly, come under last
week’s show.First up, Nick W. “My wife’s cutting comment
this week whilst watching, “You lot commit crimes
against the fashion police “every time you go out. “It’s the withering tone she
says it with that gets me.” – Right, to be fair, Nick, it’s a fact that you said “my wife’s
cutting comment this week.” Suggesting that she makes one every week. Interesting. – Presumably this is quite
a regular installment in the comment section. I think I might have read about Nick’s wife’s
cutting comment before. – Nick, just make sure you keep us updated each and every week and hello to Nick’s wife, as well. All right, Gumzster says whilst
talking about cycling laws by the way, “Here in Denmark we had a comedian “who ran for our Parliament “promising a tailwind on all
cycling paths if he was elected “and he did get elected!” Wow, that’s amazing! To public we voters are a
little bit gullible sometimes. – I was going to say, it
is unlike a politician to promise something that
they can’t actually deliver, isn’t it? On the run-up to some
kind of election anyway. – Let’s steer well clear
of this subject, Dan. – Right. Where’s the helmet. Kyle Petersen. “Hey Dan, come join me
at the end of the month “as I tackle the toughest race on earth, “the Munga mountain bike race. “1040 kilometers, so perfect.” – Well, it’s not now, is it, Kyle? It’s not hard enough anymore, mate. – Well, no, I also wanted to do the easiest kilometers possible. In fact, I have started to look
at the flattest local roads that I’ve got. – You want to get in touch
with that Danish politician. Yeah, and have a tailwind. All right, underneath Hank and
Jenny’s bike packing video, which was utterly brilliant. If you haven’t watched
it already, please do. Arthur J, one of many
commenters basically saying how much they like Jenny, which is cool. Saying, “You can tell by Jenny’s laugh “that she’s got life all figured out!” (laughing) – [Dan] Or that she’s met Hank. – Yes, true that. – Underneath the hill climb
video with Mr. Cannings, Phil Evans put, “When you finally make it onto GCN, “only for them to show your pain face “while being overtaken.” – Wait a minute then, does
that mean that this is you? – Yes, yes, it does. Anyway, congratulations for getting up, because that is a
monster climb, isn’t’ it? – Right, on the channel this
week beginning on Wednesday, where we show you how to
ride faster on flat roads that is with Hank. – Perfect for your 1400
kilometer bike ride, Dan. – It is. I’ve already watched it, actually. It’s a good one, but I’m
using some of that advice as well as my 100 millimeter cranks. Anyway, on Thursday it’s myself and Si bringing you the top 13
most controversial moments of 2019 road racing season and then Friday we have
another game of bike between Jeremy Powers and Tom Mason. – Can he win this one? Tune in on Friday to find out. Saturday we are delving back into Nigel and our recipe book, which
I think I mentioned it. – We’ve got a new book! – Yeah, we’ve got a new book out actually. We’ve got ride food this week, so plant-based ride food
coming out on Saturday. And then, on Sunday,
which I think could be the most heroic challenge
that Mark Beaumont has ever tackled. Certainly the most heroic
thing that James has done. How far can you ride in 24 hours in the late autumn? So, find out how they got on. – More heroic than riding around the world in under 80 days. – Well, yeah, ’cause that’s
only, he only did 17 hour days, whereas 24. – He never went the
full 24 before, did he? – Well, he has done it before actually, he road the North Coast
500 in 36 hours straight, but he’s a showoff. About to say the weather
was better, but no, it wasn’t that time. Anyway, it’s great for James. Really well done. (guitar music) – Almost the end of the show, but first up it is Extreme Corner. Now there’s been an enormous
amount of cross racing going on recently, some of it, quite epic. So, we thought we’d throw
you a bit of a compilation. (upbeat music and cheering) (laughing) – Well, not quite as extreme as a bar spin on a recumbent. – Slippery, slippery. – Yeah, but you can only
have that recumbent clip once per show, I’d think, wouldn’t you? – Yeah, probably right. Right, that’s pretty much
the end of this week’s show. Don’t forget we’ve got loads
more cross racing coming up for you, live over on GCN Racing. This Sunday, in fact,
we have the next round of the DVV Trophy, where
Mathieu van der Poel continues his season. That is live to most of the world, except for Belgium and the Netherlands. – That’s right. Please also be sure you give the show a big thumbs up, as well. – And if you would like some more content from GCN, you can find
that bike packing video with Jenny advising Hank, right down here.

57 thoughts on “Is Eating More Carbs The Answer To Cycling Success? | GCN Show Ep. 357

  1. What do you think about eating more for performance? Which European pro would you like to see riding gravel full time? Let us know in the comments below 👇

  2. #askgcntraining When racing, I am one of the strongest in the field. In so much as, I can almost always breakaway from the field or chase down most breakaways. I am also, able to repeatedly do 55 minute 40km TT's. But, when the field's speeds are greater 38 – 39 mph (using a 50 x 11), I cannot stay with the group. I have been told, I need to become stronger to push the bigger gear, at the same RPM as I can push a 50 x 12. But, if I use a 50 x 12. I am dropped from the field at 36 – 37 mph. In both examples, my peak RPM is around 110. In sprints, Max Speed never reads higher 41 mph. (115 rpm), even with tail wind and/or down grade. I have tried motor pacing, but I am still dropped at around 41 – 42 mph. A 60 year old, ex track rider, I rode with, can do 55 mph, in the same gearing as me. Because of this, I believe, I need increase my MAX (short term) RPM, to become faster. How can I learn to increase my MAX RPM to 160, like my 60 year old friend?

  3. When I’m really training for an event, like a Gran Fondo or a Triathalon, I ramp up my food but it’s still a mix of healthy food that includes carbs.

  4. Steviesantini
    I am well stoked that I got a Hack for my home made Bike rack. Si and Dan, I made the bike rack four years ago. The bike rack has done three trips to the French Alps with four bikes on, various other trips to France. Back up do the Motherland "Midlands" loads of times. It's super stable, and stores flat to save space. I have also made a two bike version. 👍

  5. When I heard there was something about aero-piddling I hit the tightrope running and fast forwarded only to find out it was aero-pedalling.
    Disappointed…but in hindsight it does make more sense.

  6. Depends on the performance one is looking for. I've been keto (carnivore) for 18 months (5-10g carbs per day) and my endurance is markedly improved. I can now ride 8 hours of intense mountain biking (fasted) and have the same energy levels at the end of the ride as i started with. I still get muscle fatigue though.

  7. 10g of carbs per kg per day. Feel like superman on and off the bike when it matters. Try it before you deny it. Keep fat under 50g a day and cut the oils for increase insulin sensitivity. It is how I stay TDF lean all year round for the last 18 years.

  8. So to keep it as respectful as possible to his answer " no I can't it is a common joke here in the states that some people have had their bottom ribs removed so that they can be more flexible…. and just to keep it as clean as possible "bathe themselves like a dog".

  9. Well, Si, regarding the Hack, yeah, I almost always lose hoodie after a bit, but my training “room” is in my barn that I keep at about 50 degrees F…and I’m just wearing bibs under, and no one wants to see my skinny arms! I’m sure you can relate. 😉

  10. Guys, the storm picture is a cheap photoshop edit. You can see the blue sky by the trees and surrounding. Also sheeps won't stay out this calm in a thunderstorm

  11. The inspirational winner was a cool photo with the lightning, but it’s photo shopped. Check out the blue sky above the tree line, the clouds never pass them. Also, that much lightning would cause more flash than his camera could catch with the daylight and bike in the foreground.

  12. I tried getting less carbs to loose weight as i am overweight, turned out to be a bad idea.
    I started getting an intense smell of ammonia when i was working really hard, wich is a sign that your body is breaking down proteins for fuel rather than to use them for building muscle, and the ammino acids were building up like crazy.
    after that i started loading up before long rides.

  13. Need new glasses Si? Hack/bodge chain is just wrapped around the post, and the lockpin goes though two links. Hack I say!

  14. 21:25 The chain wasn't broken to get it in this position. Imagine a piece of string (because it bends in any direction, so it's easier to think about) held horizontally, against one side of the post. Stand on the other side of the post, hook your index fingers around the string and pull them towards you and together, so the string forms an almost closed loop around the post. The lock goes where your fingers are, and stops the loop opening.

  15. #askgcntraining This will be my first winter with a directdrive smart trainer and I started doing longer rides indoors. I faced two problems while doing so. Firstly riding out of the saddle feels quite akward when the bike doesn‘t move beneath you and I may target the muscles in a differnet way than while riding a „moving“ bike.
    Second I tend to get numb after a while because of the static position.
    To solve these problmes I thought about buy/building a rocker plate aka. sprint board. Does this only increase comfort and ride feel or will it also be benefital from training perspective e.g. targeting the muscles in a more „realistic“ way or increasing corestability?

  16. #askGCNtraining
    A previous video showed that running is beneficial for bone density. Since injuries momentarily prevent from running, a question popped up: is gravel riding or mountainbiking better for bone density than road cycling? Riding off road means a lot more bouncing in the saddle, but what does this do to bone health?

  17. #askGCNtraining I've gave up riding outdoors for the season and hopped on a turbotrainer. I'm going to keep my over all performance up or even trying to improve it for the next summer. As I do my sprint training, is it better for over all performance (power, endurance etc) to do these sprints starting with high gear and grind the power up or lower gear and spin it out to desired power levels? At this stage my sprints are at 1100w level either way. Or should I perform both styles?

  18. The GCN show should have a new “inspiration” category: a shot from your daily commute…“bike commuter inspiration”!

  19. Yes I think about my nutrition — but i eat what leaves me feeling best after a workout and does not leave me dead for the rest of my day …. ideally if i keep things balanced i will still be down a little weight each week …

    i bike on average 80 miles a week on my zwift trainer *this dropped off for three weeks as i had a bike crash which left me with a knee infection and limited movement for nearly a month — almost healed up now entirely but at least I can pedal again without massive discomfort on my power strokes…

    if I want to count my work commuting where i utilize a pedal assist ebike now ducks daggers … that is 150 miles a week … 50 miles a day three days a week rain or shine! … i use touring mode so i am putting effort out but it is definitely slower on the fitness gains front from where i pedaled my regular bike…

    I am 198 lbs and 5'8" …you can skip eating and burn weight on the bike easy but unless you want to balloon back up it is always better to do things slow and steady and remain consistent … right now i am switching to the breakfast / lunch shakes with yogurt – nuts and bananas to snack on through the day … coffee vice is reduced but not removed but i pretty much do it straight with half and half vs my mocha though I still do treat myself on occasion … not to mention the occasional beer

  20. You all are slipping…those inspirational pictures were basically in opposite order. You do realize you praised a triple ring bike in that middle pic, didn’t you?!? Also, the chain was not broken and rejoined in hack/bodges…the chain was simply wrapped equally on each side and locked together by the pad lock.

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