New research suggests that the way you ride might be preventing you from unlocking maximum health benefits; we dive into the science of sprints vs. steady-state cycling to find out more. We also bid a fond farewell to the legendary Julian Alaphilippe following his shock retirement announcement and check in on a man cycling from India to Everest on just one wheel. Plus, we’ve got new tech from Wahoo and Van Rysel, racing updates from the Vuelta, and your weekly dose of Hacks and Bodges!
Chapters: ⏱️
00:00 – Welcome to the GCN Show
01:52 – Sprinting vs Zone 2: New Health Research
10:31 – Wahoo’s New Training Tools
12:41 – Van Rysel’s New RCR-G Gravel Bike
14:55 – Racing News: Tour of Britain & Vuelta
15:15 – Julian Alaphilippe Announces Retirement
17:08 – Italy’s Cycling Ban & Speed Limits
22:15 – Bikepacking with NO Front Wheel
24:25 – Hack / Bodge of the Week
32:30 – Caption Competition
36:13 – Comments of the Week
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The big question this week: Do you include high-intensity sprints in your regular rides, or are you a steady-state specialist? Let us know in the comments if this new research will change how you train! 👇
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28 Comments
The big question this week: Do you include high-intensity sprints in your regular rides, or are you a steady-state specialist? Let us know in the comments if this new research will change how you train! 👇
Maybe show us the title of the damn paper?
I wonder if the recommendation of sprinting is sort of the same as recommending doing HIIT on a bike – there has been a lot of studies on HIIT, so I wonder if this isn't anything new, just something slightly more specific?
Also, congrats, Conor, on the figs and fig tree!! Nice to have a followup on one of those random purchases in a GCN video!!
Caption competition: "UCI moves to ban the aero benefits of sausage rolls in mouths"
10:13 The cycling community in Huntsville, Alabama are all feeling Brayden’s loss deeply. He graduated from Buckhorn High School and was on the mountain biking team. I never got the privilege to personally ride with him, but many of my cohorts had and all stated he was an amazing guy that beamed joy, and had a great family supporting him. He will be missed dearly. 🤍
Caption:
When the interviewer asks about your winning strategy… and the answer is just “carbs.”
Great location to start the show from! F Trump. I am dual Canadian-US citizen. Every morning I wake up and cuss myself out, then apologize with shame.
Okay, I'm 79, I'm going to do more sprinting!
I used to commute to work, for 3 years, only 13 miles round trip. I was strong in my sprints but not in endurance. After a year of working at home, and returning to the shop I use to work. I now commute 50 miles round trip and I'm able to produce more powr for longer and in my 25 mile ride, have been able to do more quick sprints and able to ride with more power with less fatigue. So I represent the study well. And hills aren't an issue any more. Oh yeah, I turned 51 in June and commute about 100+ miles a week to work.
Haylan is from my area. I didn't know him, but a friends son raced against him in many races over the last 5 years. They described him as the nicest kid ever. Over the last week I've seen his name on the top of leaderboards on segments as I reviewed my rides. RIP Haylan. I didn't know you, but I miss you
Cqption competition: "wanna see how to mess with the GCN presenters minds? Watch this……"
@37:39: I do wish you'd retire that canard about F1 tire standarization being designed to slow racing cars down. It's about tire safety and dependability, not speed. There are many reasons why pro cycling is dangerous, but "fast" tires isn't one of them. Maybe tire standarization could result in teams using grippier tires, so they don't slip out in turns or in wet weather. But, again, it would be about making bikes not slower, just safer.
So….HIT(T) Training is good ?
R.I.P. to the Milligan Team riders.
🙏❤😪❤🙏
Condolences and prayers to their family, friends, and teammates.
Best wishes to the teammates that were injured, & speedy recovery.
Reduced all cause mortality is likely to reflect a life time of healthy habits (cycling in this case) and can't really be compared to the results of what is essentially a short term study.
Nobody sticks to the 20k/h in Korea
YESSSSSSS!!!
sometimes the shorter HARD (death sprints) efforts make ya feel ALIVE AGAIN
that moment when "runners high" transfers over to cycling…….
Most provinces provide cycling insurance in Korea.
Terrible to hear about more deaths. It socks that we don't feel safe because of a small percentage of road users that aren't showing reasonable care while sharing the road… or, don't respect the "shared" status of the road.
I do one high intensity session per week even when training less does wonders to keeping your power levels up. 30/15 sessions are easy to do 2×10 feels enough, sometimes do more. Pushing Z6 on the 30s parts love them. 10min at Z6 is a good stimulus but not enough if I want to improve.
Caption Competition:
Kim: “is this pasty from Mauritius?”
Organiser: “No, it’s from Morrisons”
Kim: “Ah, Mauritius to shop at Morrisons”
I mainly ride my mountaibike where you sometimes have to do a 30s sprint to get up something steep. 😁
in Germany the "Ortsschildsprint" (town sign sprint) is something people have been doing for decades during normal (group)rides .. although I feel like less and less over the years.
I too should probably do it more again.
Caption competition: New trophy design sees British riders on a roll
It's reached a point now where Conor can say things like "is it a pigeon holder?" and Si doesn't even react 😂
How about you give us a Zwift workout that would help us do it consistently.
great shows guys. keep them coming!
At Regents Park, we had 5 sets of traffic lights over the 4.4KM loop. Due to 18 cited collisions with cyclists and pedestrians 3 new traffic lights have been added. This causes bunching and other cyclists (not me) still jump the red light, a significant minority when pedestrains including school children are crossing on a green man. There are lots of tourists here so some look the other way when crossing, a green man reduces the risk of them not seeing but only if the cyclists also stops.
I call them out but not many people do. Before covid, almost all cyclists that stopped at a red light would call out the jumpers and most would then stop at the next light. Since covid, everyone seems to have lost their voice. Maybe afraid of being called a Karen or worse. So there is no community policing. Most cyclists stop – probably 90% but a significant minority jump – someones 5 at a time! It can only lead to increased risk and possibly more traffic calming methods installed at the park.