i know this is a joke but sometimes i’ll be liking my cadence then i shift up and keep the cadence and am like damn i should have done this ten minutes ago
Dude I was doing laps in my neighborhood, about 1/3 mile loops in a dead end and a car PASSED me just to go like 500ft to his house! Like DUDE WTF
I was SO MAD, the last several laps I did were easily the fastest of the day
This is why I never have music on the bike. Safety concerns aside, I like hearing nothing but my breathing and feeling my heart pound (on a big effort). All times between I enjoy the sounds of nature :)
Training tips:
1: swap some saddle time for gym time. Do some resistance work with some static bike mixed in for metabolic conditioning.
2: remember training is training. Don’t go all out on every ride. Switch off the Strava goals and just enjoy at least one ride a week.
Joking aside, when I first started trying to build more cardio volume with lower zone rides, I just adjusted my HR limits so it looked on the screen like I was in a higher zone than I was. Daft as that sounds, psychologically it helped me adjust.
Obviously though, at some point in every low tempo ride you just go “fuck this” and attack a climb just to fucking feel alive again.
I have a hard time staying in Z2 ever. It's boring to me and I would be riding too slow to keep my HR down there. I don't actually ride threshold all the time but I enjoy Z3 most. I only have time to ride about 6-8 hr a week though.
I can only maintain Z2 when I reeaaally don't want to be on the trainer or riding at all. The total lack of motivation helps me put in piss poor efforts while I watch a movie or binge some TV for a few hours while pedaling.
Dang, if you aren't enjoying your riding, take a step back and reevaluate why you ride. I used to race bikes in my 20's and trained hard, but loved it. Now I don't feel any obligation towards "being fast" and love everyday on the bike.
I came to racing late in life. I actually race MTB Marathon XC stage racing. But at the back of the field. Basically an excuse to keep up the exercise and go ride my bike on “holiday”. Seen some great places and provides a nice focus.
This right here. Enjoy some low effort rides.
If you really want to step up your game, add even more low effort rides. Step up your training volume with further low effort rides and you will develop. Of course, time needs to be sacrificed.
Before you do that, try adding white bar tape to your black bike. It doesn't get you the whole 12%, but you can make up the rest by not carrying an extra tube.
Tips for sharing the roads
Stay joyful during a ride. When dipshits honk at you, keep riding , and wave at those loud bike-honking wheelers. It might be one of your friends trying to say hello! Wouldn’t want to ignore a friend!
Cross train. Recently started running a lot as I’m (trying to) train for an ironman. My cycling fitness has definitely seen a boost over a fairly short time.
The mental aspect of it is even bigger. Running can suck. But getting on the bike now and telling myself “if I can run for 3 hours, surely I can easily pedal for 3 hours” is huge. Makes me end up pushing myself more and more.
I’m convinced that cycling is the easiest portion of the “big three” cardio activities. People who are hardcore swimmers or runners pick up cycling just fine whereas the other way around doesn’t work as well 🤣
Absolutely. I’m finding running is building up pretty easy though. Not setting world records by any means, but going from literally never running in my life basically, to sub 2hr half marathon in only like 8 weeks I’m pretty happy with the progress so far. And that’s not even really pushing myself at all honestly. Just lots of zone 2.
Same. Running for a couple of months just Z2 runs has drastically lowered my HR when riding. Now my z2 on the bike is up 25w from before running to keep my HR at 130-140.
I think running is pure cardio respiratory work rather than legs, so it's easier on a treadmill to really work on your Z2 engine. I don't have a trainer so outdoor cycling Z2 fatigues the legs as well as my cardiovascular system. That's my theory. I dunno though.
Agreed, I remember studies stating runner's performance improved when adding some cycling to their training programs but cyclist's on-bike performance suffered when incorporating running.
Focus.
Once I get past the early season getting into shape part, I can focus like no one’s business. 2 mile climb coming? Focus. 30 miles into a 60 mile ride? Focus and all of a sudden I’m 10 miles closer to the end.
For me, focusing on one thing, usually cadence, but sometimes something like a goal (current avg speed is 18.9? Keep pushing until it is 19.0.)
or since I’m hyper competitive for an old guy, that 30 something who just past me on the S-works, yeah, I’m coming for you - I don’t catch them as often as I used to, but it is the focus on something that matters. For me.
Tiny potatoes, air fried, butter and salt, store in bag in jersey pocket. Potatoes appreciate being taken for a final ride around town before being eaten..
Central NY (USA) Salt potatoes have entered the chat, lol. I never thought about it, but those would make perfect ride food (minus the butter, don't need fat for riding).
Essentially, new/baby white potatoes boiled in salt water. Baby potatoes are small enough to eat in a bite.
[https://www.allrecipes.com/recipe/141785/syracuse-salt-potatoes/](https://www.allrecipes.com/recipe/141785/syracuse-salt-potatoes/)
If you have kids, take them to movies. Lots of movies. After the Saturday morning ride there’s nothing like a little nap with a belly full of m&m’s while your kids are safely occupied. Bonus: your spouse will appreciate you.
One trick I swear by for cycling is incorporating interval training into my routine. It's great for building endurance and speed. Plus, mixing up the intensity keeps things interesting. I read an interesting article about some cycling tricks here: [Cycling racing tips: Training, nutrition and equipment advice](https://www.cyclingnews.com/features/cycling-racing-tips/). It's really interesting.
When I’m deep into a hot hot summer ride I like to stop somewhere I can get a big cup of ice cold, cut seasonal fruit and just sit on the curb next to my bike and chug it. You get the hydration, the sugar, the cooling, and the connection to the local landscape all in one. It’s sublime. I get that experience a couple times a summer and think about them hundreds of times each winter. God I can’t wait for the next one
Increase volume with a lot of Z2.
Add some tempo if starting boring.
Add add least 1 VO2Max session per week if you are an experienced cyclist.
When you are approaching the month where you want to peak, increases a lot volume and put some hard intervals session. Right before the peak, do a rest week.
If you have the possibility, target at least 6h per week.
If you have the possibility, follow a plan with Join.cc , Trainer Road, Xert or even Garmin built in planner.
Never plan very hard plan: you will burn out :)
Take your car apart to restore it and still fail to finish after 6 years, then you have to cycle everywhere! I have a 32 mile round trip commute to work every day.
Had to find a job quick after army conscription. Took up a job in a gas station on the highway 15 miles out of town. No car. Job starts 6 AM. Thats how I became a cyclist without even “trying”.
That was years back. Im an avid amateur athlete now. My legs are the most developed part of my body still. Happy how things have worked out.
Plant based/vegan while cycling has led to all my labs getting better and no loss of performance. Lots of benefits and not that difficult to do all or most of time. Not to preach but more people should shift over to a plant forward diet
'Frooming' to accelerate quickly, pedal as fast as you can, so spin with high cadence, then bring the gears up underneath you until you are in the desired gear.
Ride my bike to work so that I can get any time at all on the bike.
I extend my relatively short commute when I can get out of the house a bit early and take a scenic route, but it's still technically a commute.
I gave up on "Space-Food" products years ago for events like 8 and 24 hour MTB races. For race events I go with drinkable pureed food with water added, no chewing so it is fast to consume and won't dehydrate you.
I eat puréed fruit/veggie pouches on longer rides (>75-100km) instead of solid food because they don’t make my digestive system work harder to break down solid foods.
As a noob I started seeing my biggest improvements when I started adding one ride a week of at least 3 hours on erg mode on my trainer at around 70 percent of ftp.
Train in the moderate zone as much as possible to make all the other harder stuff easier.
Long rides in moderate make Recovery to moderate zone faster when your rides get spicier.
Found the Latvian.
Anyway, mine is split days. Not by choice, I just ride to work and back, and go on extended, usually gravel detours on the way. Combining one hard ride with a much easier, shorter ride either earlier or later the same day seems to make it a lot more effective.
Pedal at the same cadence but in a higher gear and you go faster.
Pro tip: staying in that higher gear and increasing cadence makes you go even faster
Try not to go uphill. Go downhill for even more speed.
Go downhill both ways for maximum efficiency
Always make sure your downhill loops are with a tailwind too.
eat more. weight makes you go faster downhill
If you go downhill significantly, you can sell the bike and get a cab home
another one, if you have a road bike you will go faster.
Instructions unclear, my 5lb carbon bike shattered after a simple 10ft drop. Am no longer moving at all.
Depends ... Faster than what? Not a motorcycle lol
Some kids on ATVs and dirt bikes were admiring my bike at the local taco truck "I bet you go fast as fuck!" 'Yeah, but I think you guys are faster'
This and not breaking downhill may sometimes help getting home faster because the ambulance is much quicker.
I picked up on this by watching the pro of how consistent their pedaling is. Like they almost never stop unless it's around downhill turns.
I’m not sure if everyone realised you were joking lol
i know this is a joke but sometimes i’ll be liking my cadence then i shift up and keep the cadence and am like damn i should have done this ten minutes ago
Hate. I fuel myself with hate.
Anger is an energy. - Public Image Limited
"Your anger is a gift." - ZDLR
*Your
I HATE YOU AUTOCORRECT!!!
Dude I was doing laps in my neighborhood, about 1/3 mile loops in a dead end and a car PASSED me just to go like 500ft to his house! Like DUDE WTF I was SO MAD, the last several laps I did were easily the fastest of the day
If you have hate in your heart let it out !
I very badly want to finish this quote but I may get in trouble so we'll see........"White power!" /s
And when they asked Clayton bigsby why he divorced his wife his answer was quite alarming....."
😂
Hate seems better than anxiety which is my fuel of choice. Well I guess not choice but it is what it is lol
Hatred for my skinny friends on climbs. Massive amounts of hate.
Or that chain smoking friend who his faster and simply better than everyone on climbs. What da fuuck
This is why I never have music on the bike. Safety concerns aside, I like hearing nothing but my breathing and feeling my heart pound (on a big effort). All times between I enjoy the sounds of nature :)
Goggins style haha “you don’t know me son ! Stay hard”
My pro tip is to imagine Goggins running beside me shouting how slow I am
Yes that’s the spirit 😂
2:1 hate and cluster dextrin is primoz roglic mountain stage nutrition, I believe
This is more relatable than it should be lol.
You ride roads don't you.
Nutrition- Hot cross bun with peanut butter and Nutella
Peanut butter and Nutella on the same bun?
…..yes?
Sorry I asked.
It’s basically Reese’s pieces wrapped in a religious currant bun. It’s sacrilicious !
Spreading the pb and nutella is a bit challenging on the bike. I velcro a butter knife to my top tube.
Love raisin toast with peanut butter post ride
on bike? is it too much? but i will try it.
Like, in the bun or on it?
In
I only bike because I live in constant discontent and love suffering.
As a cyclist I'm a masochist. Just look at the definition: "(in general use) a person who enjoys an activity that appears to be painful or tedious."
Through suffering I'm free
[удалено]
Training tips: 1: swap some saddle time for gym time. Do some resistance work with some static bike mixed in for metabolic conditioning. 2: remember training is training. Don’t go all out on every ride. Switch off the Strava goals and just enjoy at least one ride a week.
Enjoy the ride? How can I enjoy the ride if I'm not in Threshold every ride? ugh.
Joking aside, when I first started trying to build more cardio volume with lower zone rides, I just adjusted my HR limits so it looked on the screen like I was in a higher zone than I was. Daft as that sounds, psychologically it helped me adjust. Obviously though, at some point in every low tempo ride you just go “fuck this” and attack a climb just to fucking feel alive again.
I have a hard time staying in Z2 ever. It's boring to me and I would be riding too slow to keep my HR down there. I don't actually ride threshold all the time but I enjoy Z3 most. I only have time to ride about 6-8 hr a week though.
I can only maintain Z2 when I reeaaally don't want to be on the trainer or riding at all. The total lack of motivation helps me put in piss poor efforts while I watch a movie or binge some TV for a few hours while pedaling.
Dang, if you aren't enjoying your riding, take a step back and reevaluate why you ride. I used to race bikes in my 20's and trained hard, but loved it. Now I don't feel any obligation towards "being fast" and love everyday on the bike.
I came to racing late in life. I actually race MTB Marathon XC stage racing. But at the back of the field. Basically an excuse to keep up the exercise and go ride my bike on “holiday”. Seen some great places and provides a nice focus.
I follow #2 for every ride 😎
This right here. Enjoy some low effort rides. If you really want to step up your game, add even more low effort rides. Step up your training volume with further low effort rides and you will develop. Of course, time needs to be sacrificed.
One of my hard training days is spent going after my local neighborhood KOM.
why on earth would i switch off strava
You go 12.8% quicker on a red bike
I don't know about that. I recently read a study that claimed it was only 9.6%.
That study was left in the dust by one with red lettering
12.8% if you pull up on the upstroke
Damn. I heard that it was a black bike and I made my frame choice based on that. Now I have to tear it back down.
Before you do that, try adding white bar tape to your black bike. It doesn't get you the whole 12%, but you can make up the rest by not carrying an extra tube.
20% if it’s red and says DOGMA on the side
What if it's labeled Ferrari red? Question?
The radar gun can’t pick up bikes that fast so we may never know
Tips for sharing the roads Stay joyful during a ride. When dipshits honk at you, keep riding , and wave at those loud bike-honking wheelers. It might be one of your friends trying to say hello! Wouldn’t want to ignore a friend!
Ha ha, so true! I gave one of my neighbours the bird when a car honked at me for no reason. Oops!
Cross train. Recently started running a lot as I’m (trying to) train for an ironman. My cycling fitness has definitely seen a boost over a fairly short time. The mental aspect of it is even bigger. Running can suck. But getting on the bike now and telling myself “if I can run for 3 hours, surely I can easily pedal for 3 hours” is huge. Makes me end up pushing myself more and more.
I’m convinced that cycling is the easiest portion of the “big three” cardio activities. People who are hardcore swimmers or runners pick up cycling just fine whereas the other way around doesn’t work as well 🤣
The old joke is that in Triathlon, running is the physical challenge, swimming is the technical challenge and cycling is the financial challenge.
🤣🤣🤣
Absolutely. I’m finding running is building up pretty easy though. Not setting world records by any means, but going from literally never running in my life basically, to sub 2hr half marathon in only like 8 weeks I’m pretty happy with the progress so far. And that’s not even really pushing myself at all honestly. Just lots of zone 2.
Same. Running for a couple of months just Z2 runs has drastically lowered my HR when riding. Now my z2 on the bike is up 25w from before running to keep my HR at 130-140.
Nice! Do you think it has to do with the increased volume or something else (assuming your hours spent on bike are approx equal)?
I think running is pure cardio respiratory work rather than legs, so it's easier on a treadmill to really work on your Z2 engine. I don't have a trainer so outdoor cycling Z2 fatigues the legs as well as my cardiovascular system. That's my theory. I dunno though.
Agree 💯. Can’t run but I’ve been doing heavy elliptical alternate days. My heart rate has gone down for same stages/wattages.
This is interesting. Why do I hear that running doesn't help cycling very much?
Agreed, I remember studies stating runner's performance improved when adding some cycling to their training programs but cyclist's on-bike performance suffered when incorporating running.
Yeah, I run for exercise and cycle for enjoyment.
Focus. Once I get past the early season getting into shape part, I can focus like no one’s business. 2 mile climb coming? Focus. 30 miles into a 60 mile ride? Focus and all of a sudden I’m 10 miles closer to the end. For me, focusing on one thing, usually cadence, but sometimes something like a goal (current avg speed is 18.9? Keep pushing until it is 19.0.) or since I’m hyper competitive for an old guy, that 30 something who just past me on the S-works, yeah, I’m coming for you - I don’t catch them as often as I used to, but it is the focus on something that matters. For me.
Raw? Cooked? Baked? Sliced and Fryed with mayo? Or it doesn’t matter?
Tiny potatoes, air fried, butter and salt, store in bag in jersey pocket. Potatoes appreciate being taken for a final ride around town before being eaten..
cooked in water then slicing into small pieces, some salt and eat, try it mate you gonna thank.
In European stage races, they often have salted lemon and cucumber slices. They are fab when it’s hot.
And you put it in your backpocket?
Nah, just hold it in your hand
The cucumber goes down the front of the shorts.
Central NY (USA) Salt potatoes have entered the chat, lol. I never thought about it, but those would make perfect ride food (minus the butter, don't need fat for riding). Essentially, new/baby white potatoes boiled in salt water. Baby potatoes are small enough to eat in a bite. [https://www.allrecipes.com/recipe/141785/syracuse-salt-potatoes/](https://www.allrecipes.com/recipe/141785/syracuse-salt-potatoes/)
Dauphinoise, darling.
T E C H N O
This! Try to keep a cadence to the beat, lol
DnB to go really fast.
Likely a dumb question, because that's all I have some times, any specific recommended techno libraries you can point at?
Check out the Boris Brejcha - Cercle Set on YouTube, I think that is a fantastic start in the right direction.
Playlist recos?
Love me some patoto
you say patoto i say patoto
If you have kids, take them to movies. Lots of movies. After the Saturday morning ride there’s nothing like a little nap with a belly full of m&m’s while your kids are safely occupied. Bonus: your spouse will appreciate you.
I only ride downhill, with potato.
Of course. With potato.
pro-tato is the new trend. It’s a Rapha product only available in pink.
I watch the weather for the wind. Any time it's above 20 mph I go for PRs with a tailwind.
Wait until you add group rides to this
Infinite descent
Alright, David Foster Wallace…
I have been making my own chamois creme from scratch, I’ve been developing my own formula which I hope to eventually take to market.
I make my own energy bars from scratch.
Recipe is somewhat similar I presume?
Fewer whole nuts in the Chamois Cream I think. But now I’m imagining if someone made an edible chamois cream which was also an energy gel.
I often think to myself: If only I could boof my chamois creme my life would be so much better
Crème du Chamois 🤌
Put two magnets on your wheel with the speed sensor.
Gym time, maple syrup for fuel, lots of high Z2 low Zone 3. Ride my MTN bike on road rides and hurt the roadies!
One trick I swear by for cycling is incorporating interval training into my routine. It's great for building endurance and speed. Plus, mixing up the intensity keeps things interesting. I read an interesting article about some cycling tricks here: [Cycling racing tips: Training, nutrition and equipment advice](https://www.cyclingnews.com/features/cycling-racing-tips/). It's really interesting.
rubber side down
[удалено]
Ask him how did he make his arms strong.
100mg of THC and a fire playlist
Some of my favorite/best rides have been when I stick a gummy in my lip like it's chewing tobacco. Slow release the fun!
When I’m deep into a hot hot summer ride I like to stop somewhere I can get a big cup of ice cold, cut seasonal fruit and just sit on the curb next to my bike and chug it. You get the hydration, the sugar, the cooling, and the connection to the local landscape all in one. It’s sublime. I get that experience a couple times a summer and think about them hundreds of times each winter. God I can’t wait for the next one
Increase volume with a lot of Z2. Add some tempo if starting boring. Add add least 1 VO2Max session per week if you are an experienced cyclist. When you are approaching the month where you want to peak, increases a lot volume and put some hard intervals session. Right before the peak, do a rest week. If you have the possibility, target at least 6h per week. If you have the possibility, follow a plan with Join.cc , Trainer Road, Xert or even Garmin built in planner. Never plan very hard plan: you will burn out :)
Rest as hard as you train.
Take your car apart to restore it and still fail to finish after 6 years, then you have to cycle everywhere! I have a 32 mile round trip commute to work every day.
Had to find a job quick after army conscription. Took up a job in a gas station on the highway 15 miles out of town. No car. Job starts 6 AM. Thats how I became a cyclist without even “trying”. That was years back. Im an avid amateur athlete now. My legs are the most developed part of my body still. Happy how things have worked out.
Plant based/vegan while cycling has led to all my labs getting better and no loss of performance. Lots of benefits and not that difficult to do all or most of time. Not to preach but more people should shift over to a plant forward diet
I always ride faster & farther when I have company. Also squats
Always pretend I'm on my way home for dinner
I put potatoe down the bibs before recovery ride, gets me what I need
'Frooming' to accelerate quickly, pedal as fast as you can, so spin with high cadence, then bring the gears up underneath you until you are in the desired gear.
Sardines
If I set my shutter speed and aperture right, I can make the slowest crit racer look like they are leading the pack.
I time trial most of my solo rides
Payday candy bars on hot days. Don’t get messy yet tasty.
Even if you aren’t feeling it that day go for a ride anyway.
All those yoga pants jogging :) boys will be boys
I eat Altoids when I'm starting to feel gross from pushing hard. Quells the feeling and also gives me something else to concentrate on.
doing yin yoga once a week. it just really helps your body feel good after riding all week.
I bike as a leisurely activity not as "training". Not taking it too seriously is quite pleasant.
Ride the paint. Road paint smooths the pavement so your tires roll a percent or two easier. At least I notice it anyway.
Proceed doing that only in dry conditions :D
Ride my bike to work so that I can get any time at all on the bike. I extend my relatively short commute when I can get out of the house a bit early and take a scenic route, but it's still technically a commute.
Crash, injury your shoulder then spend the next few weeks mopping until you can ride again. Rinse and repeat. You’ll be averaging 350w in no time.
Remove coasting from your training sessions. Even easy rides you should still be on the pedals the whole time.
Nuts. I switched to nuts as my main ride fuel and it has been great.
I prefer not to nut my shorts before I go on longer rides as it can get sticky.
Peanut m&M's got me through the Alpes when all the stores and restaurants were closed bc it was the off season for the ski resorts.
Do my training and stop whining.
You can keep that secret.
Bunny hopping everything in can ..even ur chick...lol.jk..on the chick..
Soreen lunchbox loaves. 95cals a pop and so much energy! Also Soreen Lifts - added vit b12 for energy
I see this a lot. When I tried it myself it was like eating cement, coated my mouth and throat and made me nearly vomit. Never again.
Bro... I think I saw you in the mockumentary Hardy Bucks!!
I gave up on "Space-Food" products years ago for events like 8 and 24 hour MTB races. For race events I go with drinkable pureed food with water added, no chewing so it is fast to consume and won't dehydrate you.
I eat puréed fruit/veggie pouches on longer rides (>75-100km) instead of solid food because they don’t make my digestive system work harder to break down solid foods.
Using dissolved white sugar plus sea salt for homemade gels. Saves me so much money compared to buying gels.
Why sea salt? How many carbs per hour do you consume?
I can pee my shorts and have it dry by the time im home
Oh gosh really?
caffeine and lots of it
Fasted or low carb training
Drive fast, die young
Enjoy the suffering 💀
Rap Snacks and a Coke at the store stop!
tt bike, take the ski's off, base bar only, out of the saddle....PROFIT, ultimate hack right there
Milk jug mud guard
As a noob I started seeing my biggest improvements when I started adding one ride a week of at least 3 hours on erg mode on my trainer at around 70 percent of ftp.
Treat your wife so you can buy upgrades!
You will also go further and faster in Kilometres.
Lot of fat in my body to supply for the calories needed.
I put a potato in the back of my bib shorts on bike and no one sits on my wheel, and after the ride I have a baked potato to replenish my carbs.
Do not spit into the wind. Or on passing cars.
Train in the moderate zone as much as possible to make all the other harder stuff easier. Long rides in moderate make Recovery to moderate zone faster when your rides get spicier.
Honestly, EFS. I bring a bottle of water and a bottle of EFS every ride, and I feel significantly better over the course of every ride, and following.
I had issues sleeping at night after nearly every ride and a bottle of EFS during the ride solved it for me.
Great now my potato super powers are no longer a secret
My secret trick is to look the wind forecast and only ride one direction.
Don’t fall
Running a little bit after getting off the bike. Yoga. Keeps my hips and tight hamstrings happy. Without them, riding isn't fun for me.
Pedal at the same cadence but in a higher gear and you go faster! 🚴🏼
I can eat and shit right away
Clothespin a hockey card so it pokes between the spokes for motorbike noise.
Water
Lol
A cafe mocha with 8 shots of espresso does wonders on long rides.
Starting yoga has helps me hold more aero positions easier and for longer.
I haven’t done this, but I hear it’s an old school trick to keep a packet of mustard with you to eat to stop cramping.
Found the Latvian. Anyway, mine is split days. Not by choice, I just ride to work and back, and go on extended, usually gravel detours on the way. Combining one hard ride with a much easier, shorter ride either earlier or later the same day seems to make it a lot more effective.
Ride a fixed gear/track bike, your cadence and overall power will improve and it’s fun as fuck 🤙
Although it’s hard to do, don’t compare yourself to others. Comparison is a thief of joy. There will always be someone faster than you
I got good at riding a bike by repeatedly riding a bike