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Track Sprints, Heart Rate Zones + Recovery From Broken Bones | Ask GCN Anything

– Welcome to Ask GCN Anything, and you might be wondering
why we’re in cycling kit, and that’s because we’re in Mallorca for the first GCN event ever. – I’m wondering why we’re
in kit, because I’m cold. – Are you? – Yeah. Anyway, coming up this week,
we answer your questions on heart rate averages,
sprint on the road versus on the track and blood donations. – Don’t forget if you like to get involved on next week’s show, then to
use the hash tag torqueback, and if you want the chance
of winning three months of free subscription from Zwift, then use the hashtag #askgcntraining First question comes
in from tehpanda64100. Is it okay be in heart rate
zone 4 for my entire ride? My average heart rate is around 160 during my workouts every other day. – Well you know what, it
is okay to average zone 4 for an entire ride, but if
you’re doing it that often that kind of suggest a problem. It could, first off, it
could be that your zones are actually set incorrectly, and you’re in fact average
zone 3 as opposed to zone 4. But what is more likely the
case by the sounds of it, is that you’re just doing
the same type of rides day in and day out. They say variety is the spice of life, and that also counts for cycling. If you continue to do the same rides, week in, week out, you’re
just not going to improve, and you’ll feel flat and not great. So what you really want to look to do, is do some really low intensity sessions and then some really
high intensity sessions, and avoid that middle ground. – Yeah, and if you do feel like you’re, you got a higher heart rate than normal and you keep on having
a higher heart rate, that might be could because your fatigued, or you’re coming down with
a cold or you might be ill, so yeah. – Have a good think and try and follow some of our suggestions. – Yeah next question Chris. – Sm g, what is the
difference between a sprint on the road and a sprint on the track? – Right, I know you’re a sprinter but, I know, well a little bit about sprinting. – You do. – And on those road sprints,
it’s more of an aerobic effort, because it comes up after
the end of a long stage, after what around 100
or 160 kilometers even. – Yeah exactly, and on
the track it is a pure neuromuscular or an aerobic effort, last well under thirty seconds at best, and it’s a massive difference, you know, track sprinters put out much
more power than I could ever have dreamt or any road
sprinter realistically dreamed of producing. – Yeah, out of interest, what would Chris Holly put out powered. – Huge numbers, two and a
half thousand watts plus. – And what were you putting out? – Eh, 1700? – Mate that was good, that was
good, I’m still proud of you. And the winner of this week’s
three months free subscription from Zwift is Harry Barr,
so well done to you. You’ve got three months free subscription coming right your way. – And by the sounds of it,
it’s gonna come in useful, because Harry has recently broken his leg and wants to get back to
fitness, what should he do? Well first off Harry, we
hope you’re healing well – Yes we do – And we hope that you do get
back to your full fitness. We have found with help
from Zwift this plan, which is 13 weeks long and
it’s called back to fitness isn’t it? – Yeah it’s actually called build me up, but it’s gonna build you right back up, so if you put in some work
and really work on those 53 workouts during that 13 week program, you really will find some improvements. But do let us know how you get on because Chris and I would love
to know how you got on, and if you get back to where
you were before your break. – I suspect you’ll be
even better actually. – Yeah – Sometimes it’s good to have a break. Not a broken leg obviously JTB 727, any tips on
how to get into racing and what training is best to
become a more rounded cyclist? I’m 16, living in the mid-west of Ireland. I have a basic road bike
but, like most teenagers, I have very little money
to make my bike better. – Right, straight away, get to a bike shop and then ask for the nearest cycling club. Cycling clubs are such
a good way to go out and ride with like minded people and they’re also really
helpful for young athletes like yourself to find good
races to get involved with. Circuit races, even cross races and it’s just a really good place to go and talk to people about it. – Yeah, you can call
on the expertise of all the old riders and generally speaking, like I would be very surprised
if it wasn’t the case at your local club,
everyone just wants to help. It is a really encouraging environment and Ireland has a
fantastic scene of racing. I remember racing over
there when I was child in 2001 I think it was, and everyone was just really happy to help and really encouraging and you will find the information you’re looking for. Ride your bike, enjoy riding your bike, try and do other sports as well, and try to do different
disciplines within cycling. Because there’s a lot more
than just road riding. – Yeah – You might fight, that actually, you’re really good at something else. – Yeah and I would say also, is that, a lot of pros all have come from clubs, so yeah, just get to a club already. – I’m in my first bike race, age 22. Now that’s pretty old by the side of professional cycling where
most people start as juniors, then work their way up through the ranks, but it is perfectly possible
to start racing at any age. You might not make it as
a pro, but then you might, and you’ll never know
unless you give it a try. – Right, next up. – Is Preston Yardley. Hello question for you,
with the recent crash at the team time trial with
bora, my question is, who pays for the damage to the equipment? – Well, all teams have
insurance for start. – They do – And also on top of that, they have fantastic bike sponsors. So specialize for in their
case would probably have done something along the
lines of supplying them with a bike, and after that
we chase that buyer insurance, I would imagine. – Yeah it would be, and they would get replacement bikes straight away. So then they’ll be back on the road. Yeah, it could be even as
a fast as the next day. – Yup, indeed, right. Michael Conlen, I’m doing
interval training sessions but I’m also trying to
put the miles on the bike to train for sportives
and supported tours. Is there training benefits from continuing to ride for an hour or so, after doing my intervals basically. So he’s asking, does it
make sense to continue at a lower power after you’ve
done those hard intervals. – So you can do it, you can
do intervals in the beginning of the ride and then put in
an hour or two afterwards. But if you want to get your,
the most out of your intervals, and you want to go really hard at them, you do want to be quite
fresh and recovered, so then you get the most out of it. And then if you want to do a
really good endurance ride, it’s better to then space
out on the weekends. But if you want a hard
ride, then you can add it. – (Chris) Yup, and there’s one more thing I’d add to that actually. And that if you really
want to be feeling good at the end of your sportive or event, then something called
fatigue resistance is where you want to work on. So doing those intervals
after a long ride. – Yeah and that will help in
races if you’re into racing, because that will help
for that end effort, for the winning effort
if you know what I mean. – Right, next up we have Colin Latter. Maintaining power levels along the flat is reasonably easy but how do you control or maintain sub FTP power when
the road starts to go up? I always find I am well over FTP. – Control – Yes, it is control. Use your power meter wisely. Like it’s a tool there to help you. – Yes – And it does take a while,
but if you exercise control, you will absolutely get
stronger by doing so, so stay under your FTP. – Funny you say that because I remember in a training camp with you, when I went off hell for leather. – We talk about this today. – Yeah and then you came up,
sat at your certain power, and you end up passing me. – Yup, and. – I was gutted to be honest – You know there’s a time
and a place for going above and below your threshold of power, but if you consistently
on your endurance rides, really strictly stick below it, no matter how slow you’re going, you will incrementally continue to build. – Yes – Promise it works. – Right next question comes
in from LanguageBoneHead. I’m 65 years old and
have a sense that I need double or triple the
recovery time of most of your GCN recommendations. I noticed if rain keeps me
off the bike for a few days I end up being much faster. What recovery is recommended for seniors that want to maximize their training? – Well as ever, I am quite
fortunate that my father-in-law is a senior cyclist, he’s in his late 60s and he’s still incredibly fit, he still races a couple of times a week throughout the summer. And what he’s told me is that it is harder to fit in those intensive
sessions throughout the summer, and what you have to do
is kind of space them out a little bit. And you do have to
accept that there is more recovery time needed so
allowing an extra day sometimes between events. So for examples he likes
to race on a Tuesday or a Thursday or a Saturday. If you’re feeling tired
it’s sensible just to drop one of them and then
pay attention to using those low intensity rides,
because it is nice to get out on the bike, and certainly
if you’re of that age. You possibly have more
time available to ride. So make sure you pay attention
to riding low intensity inbetween the intense sessions, And two intense sessions a
week should be enough for you. – Yeah and listen to
your body because that is the most important thing. So if you feel fatigued then take a day. – Listening to your body at any age is one of the most important things to do. – Right next question, from Blake Harper. Is beer actually good for recovery? – No, simply. I know Dan swears by it. – Beer. Pub. Beer, – You gonna need a second
before we get going? – He does, doesn’t he?. And it does inhibit your hydration, but it’s proven to
reduce recovery by up to 25%, which is huge, massive. Imagine just being 25%
worse than you could be. – And on the topic of beer, is Guinness good for recovery? – No – Nope? – Nope, anyway so, the only
other thing we’d say to this, is one beer every now and
again, psychologically, will do you more good
than the physical damage it could possibly do. However we do not condone drinking do we? – Nope. – Right, next question
from Malikou Ghenou, is that how you say it? – Possibly. – Yeah – I’m going with it. – Okay. I’m new to cycling and
don’t know what to wear in cold conditions and I love your work. Well, I’m glad you like the work, because we love bringing it to you. But if you were in cold, if you are riding in cold climates then wear what I’m wearing now which is, an undervest. – Thermal undervest – A thermal undervest,
a jersey, arm warmers and a thermal jacket, which
is like a wind stop there. – Yeah, so today we’ve
be in out in conditions that were under two degrees
up in the mountains, and whilst we were incredibly cold, that’s because we ended up
standing still in the rain. Had it been dry, actually
what you’re wearing now would be perfect. If the temperature drops below zero, then adding a second base
there can be really good. What I used to do was a net base, so like a mesh base there, long sleeve, underneath the thermal one, because then you get
those hexagonal pockets, which really help lock in
a little bit of warm air. – Layering’s the key really. But make sure you also
take a cape with you, because capes are really
good at locking in the heat that your body produces. And it will, yeah, really keep you, your body core temperature. – And stay on top of changing your layers, because if it starts to warm
up and you start to sweat, you will absolutely get colder than had you not started to sweat too much. – Right, well I hope that helps. Next question is from Lawrence James. As an amateur racer will donating blood impact my performance? Thinking about signing up to give blood, but not sure if it will
impact my performance. – Well we’ve done a little
bit of research on this. – We did. – And actually what you want to do, to ensure that your health is intact and that your performance
isn’t suppressed for too long. You want to reduce your
intensity and your volume by around 20% for the first two weeks. Within the first two to six
hours after donating blood, you want to make sure you
have some sort of low fat snack, so a small meal
with like simple easy to digest pasta or a sandwich
that type of thing. – And after two weeks,
you should be back to 100% shouldn’t you? – Yeah, I was gonna go
on to say that actually, hydration is very important
in that early stage. And you may suffer from breathlessness, this is because your body
has fewer red blood cells than it did before, which means, it’s oxygen carrying ability
has been somewhat diminished. But if you are careful with yourself, you look after yourself,
you will absolutely get back to where you were before. And it’s a fantastic thing to do, and you will be saving lives, which makes it an incredibly
important thing to do. – Have you done it? – No I haven’t. – Would you? – I would, yeah. – Yeah me too. – Alright, next up is a
question from Omar Tan. What should I do if I start to plateau. – Good question, and I personally, would rest and then
restructure your training. Your body loves variety,
it loves changing up and switching up, because this means, it will adapt and ultimately
make you stronger. So try that, so maybe look at intervals or endurance rides or,
and just mix it up really. – Yeah, and a rest can be anything from three to 14 days, you
know depending on how much of a plateau you
feel like you’ve hit, and what point you are in your season. – And then rebuild yourself back up. And on that note mate, that is it. It’s the end of this
week’s ask GCN anything. And well it’s getting pretty cold, and we could do with a shower. – Yeah, it’s a been a beautiful day, but we are starting to smell aren’t we? – Yeah. If you would like to get
involved in next week’s show, then to use the hashtag torqueback and put it in the comment section below. – And to be in with the
chance of winning a free three month subscription to Zwift, use the hashtag askgcntraining. – Yeah and if you did like this video, then give it a big thumbs up. Right ready? – Yeah, we’ll be back in the studio. – Let’s go for a shower. Not together obviously.

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