30 Minutes Exercise for 30 days! Sounds easy, right? Join us this January and we start the 30 in 30 challenge. Sit on the turbo and Zwift the new year away or head out for half a hour’s run. Will you be joining the GCN team in this fitness challenge?
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New Year New Year pretty big ass K but it’s still important to get the new year off to a good start so why not join us and thousands of other gcn viewers to take on the 30 and3 challenge 30 minutes of exercise for 30 days let’s do It janry it’s not the most most exciting month of the year the fested period is over and we have to stop eating those little piggies in blankets and there is so much pressure out there with New Year’s resolutions to be the best version of yourself and to make 2024 the
Best year ever whether it’s entering your first race or sportif whether it’s riding 100 miles whether it’s just keeping fit or in my case it’s just being back on my bike and pedling so in January 2023 tens of thousands of you joined for the 30 and 30
We didn’t all ride every day although there were a lot of you who did but there were gym workouts yoga sessions and running but because the weather was pretty pants we partnered up with a virtual cycling platform zift so we could not only ride but do it with you
Lot as well 13,000 of us completed over 130,000 km and climbed over a million M and judging by your comments you loved it so what can 30 minutes of exercise actually do for you well research suggests it can actually do quite a lot it can reduce the risk of cancer stroke
Type 2 diabetes heart disease and it can reduce early death by up to 30% no I can’t guarantee it within 1 month but why not start off on the right track not only that lot though but also more immediate benefits such as is boosting your self-esteem your mood Your
Sleep Quality your energy levels and lowering the stress levels which we all need if you’re already a keen cyclist you could use the 30-day challenge to spur on some cross training into your schedule you could add some strength training some yoga some swimming maybe it’s all going to be really beneficial
To your overall strength on the bike you could even add in some running but caution with this one because it is really important for us to work on the weightbearing exercise being cyclist but you need to do it slowly and gradually otherwise you’ll end up like me and getting injured which is an
Ideal if you want to stick with cycling 30 minutes might not sound like much but why not mix it up why not ride up a hill that you haven’t ridden up before why not dust off the mountain bike mix it up on the indoor trainers do some sessions
That are out of your comfort zone mix it up but most importantly keep it up consistency is key here I also find it really helps to log your rides and stra is great for that you can also join the gcn club on stra to see what hundreds of
Other gcn folks are up to so what are you going to Do we’ve partnered up with zwift again this year so you’ll be able to come and ride with all of us GCM presenters we have a variety of different rides of different difficulties and rides at different times to suit everybody so no matter what time zone you’re in there’s
No excuses you’ll be able to ride with sigh but hopefully he will have learned his lesson from last year where he potentially chose the hardest workout on zwift and only four people joined him so w that art va2 Max session is really hard Alex Nolly will be there as well
With some killer sessions no doubt and some terrible chat amazing Hank will be riding along as well but I don’t think he’s actually touched a turbo trainer since his seven days of seven FTP test so his legs still might be be a bit sore from that Connor will be there too but
Hopefully he won’t struggle too much with 30 minutes although he does get a bit thirsty bur Out of Water M’s dry feel so so ill and I’m going to be there too come and ride along with me and this is going to be a perfect little
Challenge for me because as some of you may know I had a bit of an injury from running and I’m only just getting back on my bike after a month te total so I can’t wait you know what we might also be able to persuade Dan maybe we’ll say
That there’s some beers up for grabs at the end of the 30 days if you did want to join us for any of our zift fries all you have to do is head on to the companion app search for the gcn club and then you can see all the rides that
We have upcoming there and you can choose what one you want to ride with preferably one of your favorite GCM presenters um but remember if you don’t have a zift account they are giving a 14-day free trial so you can join for some of it but if you don’t have an
Indoor trainer no problem any sort of exercise counts and variety is the spice of life so mix it up a bit you might be commuting to work that counts you might be doing a spin class that count counts you might be doing a mountain bike ride
That counts it all counts but 30 days of exercise is tough going so if you do feel like you need to take an easier day why not do some plates or yoga we have some on our gcn training channel that you can follow along to so that is a
Great option but no matter what you’re doing we want to know about it tell us about it show us about it get in touch we want to know I for one will try my very best to complete the 30 days and hopefully I’ll see you on zift for one of the rides
25 Comments
Will you be taking on the #30in30 challenge?🚴
I used to do cycling a lot but I had a bad accident and I have not been on a bike since
I’ve signed up for several GCN group rides, but thinking I won’t be able to keep up. I’ll be there though, doing what I can
January 1st – do 15 hours STRAIGHT – you THEN get to rest the next 29 days … AYE !
2 hours every other day works for me.
0:30 Nice hairstyle and January has 31 days.
If you count walking with purpose as an exercise, even 31/31 will not be a challenge. Having entire month active and bike-free would be a challenge, and I might try it to hop back into saddle recomposed and reconditioned.
My new years resolution is still 1920 x 1200.
I'll probably do 30 out of probably 30…but it won't be on Zwift. Fulgaz convert! Variety is the spice of life!
Thats not much exercise except for a those with a completely sedimentary lifestyle.
Ride outside up the toughest hill I can find…..
I’ll definitely be doing it this year. Still on holidays for a few days in 2024 but I’ll start off with some core and yoga
Hi Manon.
Up till the end of 2022 I was riding from time to time, and stopping for a rest and so on on most of the hills. Late Jan 1st 2023 I watched GCN show and picked up the 30 in 30.
I don't do Strava or whatever so it was just solo all the way.
In May, I had 5 days off starving out an intestinal bug (forced me to watch the Giro on GCN+!) but otherwise I'm on (at least) "30 in 359" for 2023.
It has transformed my riding, stronger and more endurance every time, and I certainly intend to keep it going as long as possible.
Thank you GCN.
Defo going to give it my best!
I’d like to smell manons used bike shorts anyone else?
Love this, off to find the Strava group!
I did the 30 for 30 last year and loved it. Glad you’re bringing it back (although I was going to do it for myself no matter what). Just as last year, because of the weather over here, it will be all on the Zwift Hub. However, this year I will be doing additional workouts at my local gym. Happy new year to all of you!
I do like how the intro was filmed outside a Gin Joint 😂…
Love the way Manon says “let’s start the new year off to a good start” whilst standing outside a gin bar!!! So much for a dry January then Manon.
How about we all go vegan in January?
I want to try this, but living in Maine I will have to do this indoors and/or at my local gym.
I'll be doing 30 mins a day for 365 days next year! Mostly cycling but also playing sports and stretching. Looking forward to the challenge!
My goal this year is to do a few fondos. I'll get back to target weight and get going
Can’t wait to ride with you guys. I’m from Canada so hopefully there will be a good time slot.
Kiss❤ cik " keep it simple stupid yes ! Cardio is key explain size and frame isn't everything… Yes !
I have big goals this year for cycling and running. 30 for 30 will be a good start to my routine. Manon, please get an all clear from your physio before starting up again. I've seen too many restless runners who attempt a comeback too soon from stress fractures, and it didn't go well for them. Take the time needed. Cheers!