I 100% agree with you as I am 62 and used to hammer every ride, can’t do that anymore. I’ve shortened my rides, still ride hard, but leave a little on the table so that I can come back strong on my next ride, great advice.
Some of these are good tips that can be applied to life in general, not just biking. Especially "don't start off too fast" and "break down long term goals into smaller more manageable goals".
Consistency is everything. I am a running lover with over 10 years of experience in it. Never tried to be fast or followed any specific training plans and never even done intervals or whatsoever.Gym is the only other thing. And now I run effortlessly 4.3 per k. And can go slightly below 4.0 if I really want to. 5k distance become barely a warm up. I am up to the point when I can run without noticing it. Now I am on the bike for a year and totally love it. All the best everyone!
Gunning for 140 miles tomorrow....already done x2 100's this year.....x2 180 rides and another 100 before my big 205 miler in June [CTS]....weather should be brightening up soon as well ☺
One of the many things I like about what Scott says is that they also apply to other points in life. I'm at a stage in my life (despite being 52 years old) where I'm studying a lot, and Scott's advice applies perfectly to studies. Thanks Scott.
Tremendous video, these tips are so valuable for all cyclists, but especially for me at 62 years old, nutrition, weight training, and core work along with good sleep, and recovery is paramount for all cyclists as you described here, awesome video, well done!
I was under the impression that "grazing" throughout the day was a leading cause of "insulin resistance" and that we should be eating with longer periods between meals.
I am a type 2 diabetic with my latest a1c result of 5.3, a structured training volume of 9 hrs on the bike. I can attest to eating whole and nutritious food and following my hunger cues every 2-3 hours has been part of my success.
Nice!!! Made a single speed 700*35 bike this winter with 44/17 gear. For our flat and 5% uphills it rocks!! Btw - 50cm wide handlebar for me is a must! Helps with climbing a lot🤩👍
Nice tips, thank you. It is a bit frustrating when you are struggling to climb a little hill and couple of other cyclists pass you over chatting to each other as they were drinking a coffee at the cafeteria… Then you think to yourself, something is wrong, is it my bike? Is it my saddle height, am I too old for this or too heavy ??? … hehehe that happens to me regularly.
1. Your fitness is going to dictate your speed, the speed will come the more you train 2. You’ll recover faster from multiple short rides compared to one long ride 3. Most people don’t fuel as much as they should, eat regularly on and off the bike 4. Strengthening your upper body off the bike allows you to hold a more efficient posture on the bike for longer 5. Make small yet consistent goals on a weekly or monthly basis to encourage yourself to constantly train Watch the whole video for more details!
Another great video! Beautiful countryside ! …I like small chunks of training..the only problem is getting to zone 2 in a short time, it takes me a few minutes to get out of zone 1. Any suggestions ?
Great video! What about being fat-adapted? I find I can easily ride for 2-3 hours with just water and salt. Obviously I’m not doing mega efforts or sprints in these rides, but I feel absolutely fine on them, as generally follow a low carb/high-fat/protein diet.
Hey coach, I’m 70 and do as you said « small chunks of time ». I do a total of 60 minutes a day broken down to 15 to 20 minute sessions. I do this every day and it seems to be working. What do you think ? Do I need to do at least one session of 30 minutes to get a training effect?
riding to work and back every day for 2 weeks - 1 mounth will make huge differnce. well you have to be not exausted to fell it ( i mean : comutte to work for some time then rest and then go for a ride)
I am a practicing testimony to long cycling rides are better than short rides. Two weeks ago, after fasting I rode 135.6 km during the ride I did not eat, during the ride I only drank 8 oz of water. At the end of the ride, I felt strong and possibly could have ridden an additional 10 km. I refueled and the next day rode 101.2 km. How am I able? I have trained my body to ride as far as it can as fast as it can, which is the end goal of cycling. Cycling is a hard man and hard woman sport, period.
How to get fast? Ride indoors pure structured rides, do more indoor gym, eat more indoor home cooked food. Basically just stop going outdoor since the outdoor sucks anyway. Settled. Fast.
Giro with magnetic Zeiss visor. It’s really nice as a pair of prescription glasses fit perfectly with the visor on. It’s the helmet I use on the track.
#Q I wonder ... Aside of the bike, I read advice to give your body/Insulin a rest and NOT eat contantly, but have a longer periode of time, without eating, like the 16/8 Interval-fasts. I know from experience, that your advice on fueling constantly during ride/training helps a lot. but grasing like sheep off the bike?
Eating small meals evenly spread out over a day do not equal grasing/eat constantly :) Key is to meet the nutrition demands for your activity level and recovery.
@@halaircyclinggains1300 At 4:50 coach says to not go more then 3 hours, better 2 without eating. I have read that to not eat for several hours to lower insulin production yadayada lose fat/weight. It said especially to not grase, as the pancreas is then conatantly working/produceing insulin. i m somewhat confused.
@@amadreiter1 If you dont eat after 8PM, go to sleep at 10-11 and have your breakfast at 9AM you have given your stomach a 13hr fast/rest period already :) Then for the next 11hrs of the day eat 3-6 meals evenly spread out during the day, as seen fit for your schedule :)
Even if i'm always, always on the drops at 69 i won't go faster then before, because i'm over the hill, since a while. I'm still riding, fast sometimes, i mean for me. But you need to accept, that were all going downhill after the top. Trying to enjoy the riding, have some FUN ! Don't be too serious 😊😊!!!
Very confusing advice. Speed? If you're not racing speed doesn't matter, what are we talking about: egos, bragging, I'm better than you, faster than you? Who cares, speed is only for competition. Health and fitness don't care what your speed is. Cycling can be: fitness, active emotional meditation, transportation, or love of nature and the outdoors. It can all or this or some. First: speed of 99% of average recreational cyclist's hover around 17 to 20mph @ 75% of max heart-rate. God given gifts from birth for the few will move them faster. IF you're not the one in 100,000 who is gifted you will fall into this 17-20 average speed. We are all different, some are born with power gifts, some strength, others with endurance gifts, and some with no gifts of speed. So the question is why are you cycling? IF it's speed and you have a job and/or family, that's an attitude for injury and failure. Recovery IS everything, you will need a pure lifestyle, and hopefully cycling will promote this in you. The pure lifestyle is a wonderous change in your being, you begin with a diet of organic and natural food you prepare yourself without microwaves, from simple ingredients, from scratch. For the first time your body will not be fighting you by eliminating most the toxins in food (herbicides, pesticides, chemicals, metals). A diet of food closest to the way God designed it is your most valued aspect of a pure lifestyle. Now you are building up clean fat stores that can fuel you all day long on and off the bike. It will take a while to replace all the old toxic stores of fat, you will have to endure this, otherwise, you will be stuck in the sugar addiction all cyclists are today. Sugar is NOT an energy source it is a drug like caffeine, it is temporary and very unnatural and unhealthy. I ride on fat alone (hydrocarbons) the most powerful energy source that lasts all day. Before my ride my stomach has been empty for 12 hours and I never, NEVER eat on the bike. The digestive system is the most energy taxing system in your body, why engage it when you need energy the most? Stupid, isn't it? I ride with water alone, and up to 7-hour rides. I never stop on rides either, whether 2 hours or 7, my energy is constant the entire time, no change. Health and fitness will also add to your energy off the bike. Training will add to your energy over time. No matter how perfect your diet is, without training you are going to run out of energy on a ride longer than normal. The goal should be health and fitness, but the other benefits are welcome to, what I call active meditation, and just the spirit elevation of being outside under your own power. From zero fitness to your personal best, you have limits. Depending on genetics you will reach your physical limits within a year or two, after that bike pedal skills (cadence and articulation) along with an aerodynamic body position will raise your speed up to 2mph. With bikes we are never talking about huge speed differences, a few mph is a lot. Comfort on the bike will be a challenge if you ride longer miles, finding the correct equipment for all the body contact points on the bike will be VERY challenging. Bicycle engineers are idiots, they are still designing bicycles as a child's toy for a ride around the block. You will discover this as your miles get longer. Seats, handlebars, shorts, gloves, shoes, all designed by idiots. We are just now in 2024 getting some better stuff like a split rail seat without a center section, aero-bars, flat grips, flat handlebars...but it is slow coming and a century behind. For a road bike, I ride a converted mountain bike, hardtail, lock out fork, flat bolt on grips with bar-ends and aero-bars / triple crank and wide range cassette for my mountainous terrain / 26x2 inch tires on very strong wheels, and a rack and trunk for storing tools, tube, pump, cold weather gear, and lots of water bottles / SPD pedals and stiff soled off-road shoes. Goals are good if you lack motivation, because for most of us un-gifted folks won't see any huge advance in fitness and speed. My goals are simple, for example: I just want to return to a particular forest on top of a mountain, it is a 6-hour ride with a 1.5-hour steep continuous climb to the top. Maybe an organized one-day tour is another. But I think the best motivation is the pure lifestyle and how you will feel: body, mind, heart, soul, will flourish if you make all those good decisions every day. Nondestructive is now your life, you begin to know how you will perform on the bike if you eat junk food or go to restaurants for non-organic meals. You will trade a destructive life for a constructive life giving up what you used to think was enjoyable like: drunkenness, drugs, fast food, caffeine, debauchery. You will find happiness is not something to chase, happiness does NOT lead, if you chase you are going after lust and lies. Happiness only follows you, it will follow anyone making all those good decisions every minute of the day, every day. True happiness is Godly. Truth & Love = God. Cycling and this pure lifestyle holds you accountable to your choices. ( I have been a serious cyclist for 56 years, raced professionally, and ride full time today at 66 years old, no car ).
@@VendetaBrown Some people just refuse to learn about their own body and their own needs for health and just let their doctor do it all for them. I am writing to the few (I guess) who really want to take charge of their own health and not give that away to someone else. I've gathered a lifetime of information from 500,000 miles of training and professional racing and I give it away for free.
Mostly great content. The nutrition advice IMO is bad. Carbs aren’t even required. This audience wants health and 30% of top athletes are pre diabetic in their 30’s. Imagine how many regular athletes are then… the body does not need 1 gram of carbs to drive glucose in the muscle. btw glycogen is not stored in the muscle as it’s made out the glycogen is replaced all the time with blood glucose of which there is only ever a small amount in the blood stream. Fats can be used at the mitochondria level along with glucose to be turned into glycogen the muscle can use. Gluconeogenesis can do all the supply required of carbs through the blood.
“…you’ll get upset and take up running”🤣. Coach, a new brand, but you still got it!!
😂👍👍👍
I feel better on normal rides daily, vs powerhouse rides that leave me worthless for 3 days. Great video coach
Thank you 🙏
I 100% agree with you as I am 62 and used to hammer every ride, can’t do that anymore. I’ve shortened my rides, still ride hard, but leave a little on the table so that I can come back strong on my next ride, great advice.
This is why I was never interested in joining any clubs or going out on group rides.
Some of these are good tips that can be applied to life in general, not just biking.
Especially "don't start off too fast" and "break down long term goals into smaller more manageable goals".
Consistency is everything. I am a running lover with over 10 years of experience in it. Never tried to be fast or followed any specific training plans and never even done intervals or whatsoever.Gym is the only other thing. And now I run effortlessly 4.3 per k. And can go slightly below 4.0 if I really want to. 5k distance become barely a warm up. I am up to the point when I can run without noticing it.
Now I am on the bike for a year and totally love it.
All the best everyone!
Gunning for 140 miles tomorrow....already done x2 100's this year.....x2 180 rides and another 100 before my big 205 miler in June [CTS]....weather should be brightening up soon as well ☺
Chosing your parents well, is the best way to be fast ,by far !!!😊
One of the many things I like about what Scott says is that they also apply to other points in life. I'm at a stage in my life (despite being 52 years old) where I'm studying a lot, and Scott's advice applies perfectly to studies. Thanks Scott.
Thank you 🙏
Liking the outdoor videos w the classic, always super content!
Thank you 🙏
Tremendous video, these tips are so valuable for all cyclists, but especially for me at 62 years old, nutrition, weight training, and core work along with good sleep, and recovery is paramount for all cyclists as you described here, awesome video, well done!
Great content as always! 🙌🏼
you're awesome coach, and very sweet in your way of speak, learn a lot with u
Good stuff again. Big thank you!
Thank you Coach
The view in your glasses is spectacular :)
Very wise words....best advice I have heard on you tube for years; great motivational video😎
I have one goal that applies to everything. DO BETTER. Better than yesterday, better than last year.
👍👍👍
I'm not bulletproof but I am unstoppable
I was under the impression that "grazing" throughout the day was a leading cause of "insulin resistance" and that we should be eating with longer periods between meals.
I am a type 2 diabetic with my latest a1c result of 5.3, a structured training volume of 9 hrs on the bike. I can attest to eating whole and nutritious food and following my hunger cues every 2-3 hours has been part of my success.
@@Type2Cyclist Fantastic to hear. Thank you and glad to hear you are keeping it under control. It's amazing the untruths out there.
Most of that is unproven hype quasi science.
Great vid Coach.. very motivational :) Pete
just built my first fixed gear bike and it's absolutely kicking my ass. hope I can build up that fitness!
Nice!!! Made a single speed 700*35 bike this winter with 44/17 gear. For our flat and 5% uphills it rocks!! Btw - 50cm wide handlebar for me is a must! Helps with climbing a lot🤩👍
Awesome 🤩
I always get at least one good laugh and some great advice from your videos. thanks
Nice tips, thank you. It is a bit frustrating when you are struggling to climb a little hill and couple of other cyclists pass you over chatting to each other as they were drinking a coffee at the cafeteria… Then you think to yourself, something is wrong, is it my bike? Is it my saddle height, am I too old for this or too heavy ??? … hehehe that happens to me regularly.
1. Your fitness is going to dictate your speed, the speed will come the more you train
2. You’ll recover faster from multiple short rides compared to one long ride
3. Most people don’t fuel as much as they should, eat regularly on and off the bike
4. Strengthening your upper body off the bike allows you to hold a more efficient posture on the bike for longer
5. Make small yet consistent goals on a weekly or monthly basis to encourage yourself to constantly train
Watch the whole video for more details!
Another great video! Beautiful countryside ! …I like small chunks of training..the only problem is getting to zone 2 in a short time, it takes me a few minutes to get out of zone 1. Any suggestions ?
Same helmet! Cheers!
👍👍
I manage to get quicker overall by learning to drive more often and longer in the drops. It took some time to getting used to.
👍👍👍👍
Great video! What about being fat-adapted? I find I can easily ride for 2-3 hours with just water and salt. Obviously I’m not doing mega efforts or sprints in these rides, but I feel absolutely fine on them, as generally follow a low carb/high-fat/protein diet.
I'm really curious about the location you were filming in now...
how long is a long ride. is one persons long another persons short?
Hey coach, I’m 70 and do as you said « small chunks of time ». I do a total of 60 minutes a day broken down to 15 to 20 minute sessions. I do this every day and it seems to be working. What do you think ? Do I need to do at least one session of 30 minutes to get a training effect?
riding to work and back every day for 2 weeks - 1 mounth will make huge differnce. well you have to be not exausted to fell it ( i mean : comutte to work for some time then rest and then go for a ride)
How do you recover from long rides coach ?
Are you wearing two different sizes of the same jersey, or are they the same size?
Wish the UK weather would cooperate - not good with rain and gust.
OTOH, head winds are great for power training😂
Digestive enzymes add to meal increases digestion speed !
Wow, you don't look like 53 at all. Amazing form!
Love the accent
I am a practicing testimony to long cycling rides are better than short rides. Two weeks ago, after fasting I rode 135.6 km during the ride I did not eat, during the ride I only drank 8 oz of water. At the end of the ride, I felt strong and possibly could have ridden an additional 10 km. I refueled and the next day rode 101.2 km. How am I able? I have trained my body to ride as far as it can as fast as it can, which is the end goal of cycling.
Cycling is a hard man and hard woman sport, period.
Love this channel! "You're a pile of shit" 😂😂😂
😂😂😂 thank you
good cycling equipment also makes me much faster.
How to get fast?
Ride indoors pure structured rides, do more indoor gym, eat more indoor home cooked food. Basically just stop going outdoor since the outdoor sucks anyway.
Settled. Fast.
Yeah, you showed me bike, leaning against the fence... Ride THAT for a week and see how you get on. 😂
don't think I've seen that helmet before. what is it?
Giro with magnetic Zeiss visor. It’s really nice as a pair of prescription glasses fit perfectly with the visor on. It’s the helmet I use on the track.
#Q I wonder ... Aside of the bike, I read advice to give your body/Insulin a rest and NOT eat contantly, but have a longer periode of time, without eating, like the 16/8 Interval-fasts. I know from experience, that your advice on fueling constantly during ride/training helps a lot. but grasing like sheep off the bike?
Eating small meals evenly spread out over a day do not equal grasing/eat constantly :)
Key is to meet the nutrition demands for your activity level and recovery.
@@halaircyclinggains1300 At 4:50 coach says to not go more then 3 hours, better 2 without eating. I have read that to not eat for several hours to lower insulin production yadayada lose fat/weight.
It said especially to not grase, as the pancreas is then conatantly working/produceing insulin. i m somewhat confused.
@@amadreiter1 If you dont eat after 8PM, go to sleep at 10-11 and have your breakfast at 9AM you have given your stomach a 13hr fast/rest period already :)
Then for the next 11hrs of the day eat 3-6 meals evenly spread out during the day, as seen fit for your schedule :)
I can assure you with utmost certainty that I won't be taking up running, ever! 😁
u get an engine
😂😂
Cycle with the wind...lol
Even if i'm always, always on the drops at 69 i won't go faster then before, because i'm over the hill, since a while. I'm still riding, fast sometimes, i mean for me. But you need to accept, that were all going downhill after the top. Trying to enjoy the riding, have some FUN ! Don't be too serious 😊😊!!!
Shredded wheat.
I'm a pile of shit lol
Train like ke a pro, take EPO.
Very confusing advice. Speed? If you're not racing speed doesn't matter, what are we talking about: egos, bragging, I'm better than you, faster than you? Who cares, speed is only for competition. Health and fitness don't care what your speed is. Cycling can be: fitness, active emotional meditation, transportation, or love of nature and the outdoors. It can all or this or some.
First: speed of 99% of average recreational cyclist's hover around 17 to 20mph @ 75% of max heart-rate. God given gifts from birth for the few will move them faster. IF you're not the one in 100,000 who is gifted you will fall into this 17-20 average speed. We are all different, some are born with power gifts, some strength, others with endurance gifts, and some with no gifts of speed. So the question is why are you cycling? IF it's speed and you have a job and/or family, that's an attitude for injury and failure.
Recovery IS everything, you will need a pure lifestyle, and hopefully cycling will promote this in you. The pure lifestyle is a wonderous change in your being, you begin with a diet of organic and natural food you prepare yourself without microwaves, from simple ingredients, from scratch. For the first time your body will not be fighting you by eliminating most the toxins in food (herbicides, pesticides, chemicals, metals). A diet of food closest to the way God designed it is your most valued aspect of a pure lifestyle. Now you are building up clean fat stores that can fuel you all day long on and off the bike. It will take a while to replace all the old toxic stores of fat, you will have to endure this, otherwise, you will be stuck in the sugar addiction all cyclists are today. Sugar is NOT an energy source it is a drug like caffeine, it is temporary and very unnatural and unhealthy. I ride on fat alone (hydrocarbons) the most powerful energy source that lasts all day. Before my ride my stomach has been empty for 12 hours and I never, NEVER eat on the bike. The digestive system is the most energy taxing system in your body, why engage it when you need energy the most? Stupid, isn't it? I ride with water alone, and up to 7-hour rides. I never stop on rides either, whether 2 hours or 7, my energy is constant the entire time, no change.
Health and fitness will also add to your energy off the bike. Training will add to your energy over time. No matter how perfect your diet is, without training you are going to run out of energy on a ride longer than normal. The goal should be health and fitness, but the other benefits are welcome to, what I call active meditation, and just the spirit elevation of being outside under your own power. From zero fitness to your personal best, you have limits. Depending on genetics you will reach your physical limits within a year or two, after that bike pedal skills (cadence and articulation) along with an aerodynamic body position will raise your speed up to 2mph. With bikes we are never talking about huge speed differences, a few mph is a lot.
Comfort on the bike will be a challenge if you ride longer miles, finding the correct equipment for all the body contact points on the bike will be VERY challenging. Bicycle engineers are idiots, they are still designing bicycles as a child's toy for a ride around the block. You will discover this as your miles get longer. Seats, handlebars, shorts, gloves, shoes, all designed by idiots. We are just now in 2024 getting some better stuff like a split rail seat without a center section, aero-bars, flat grips, flat handlebars...but it is slow coming and a century behind. For a road bike, I ride a converted mountain bike, hardtail, lock out fork, flat bolt on grips with bar-ends and aero-bars / triple crank and wide range cassette for my mountainous terrain / 26x2 inch tires on very strong wheels, and a rack and trunk for storing tools, tube, pump, cold weather gear, and lots of water bottles / SPD pedals and stiff soled off-road shoes.
Goals are good if you lack motivation, because for most of us un-gifted folks won't see any huge advance in fitness and speed. My goals are simple, for example: I just want to return to a particular forest on top of a mountain, it is a 6-hour ride with a 1.5-hour steep continuous climb to the top. Maybe an organized one-day tour is another. But I think the best motivation is the pure lifestyle and how you will feel: body, mind, heart, soul, will flourish if you make all those good decisions every day. Nondestructive is now your life, you begin to know how you will perform on the bike if you eat junk food or go to restaurants for non-organic meals. You will trade a destructive life for a constructive life giving up what you used to think was enjoyable like: drunkenness, drugs, fast food, caffeine, debauchery. You will find happiness is not something to chase, happiness does NOT lead, if you chase you are going after lust and lies. Happiness only follows you, it will follow anyone making all those good decisions every minute of the day, every day. True happiness is Godly. Truth & Love = God. Cycling and this pure lifestyle holds you accountable to your choices.
( I have been a serious cyclist for 56 years, raced professionally, and ride full time today at 66 years old, no car ).
You should start a religious cycling sect 😊 !?!?!
@@jean-paullanglois5452 Yes, the pure lifestyle will lead you to truth and love. Truth & Love = God.
Holy shit I’m tired
@@VendetaBrown Some people just refuse to learn about their own body and their own needs for health and just let their doctor do it all for them. I am writing to the few (I guess) who really want to take charge of their own health and not give that away to someone else. I've gathered a lifetime of information from 500,000 miles of training and professional racing and I give it away for free.
I feel like a pile of 💩 after reading all that.
Mostly great content. The nutrition advice IMO is bad. Carbs aren’t even required. This audience wants health and 30% of top athletes are pre diabetic in their 30’s. Imagine how many regular athletes are then… the body does not need 1 gram of carbs to drive glucose in the muscle. btw glycogen is not stored in the muscle as it’s made out the glycogen is replaced all the time with blood glucose of which there is only ever a small amount in the blood stream. Fats can be used at the mitochondria level along with glucose to be turned into glycogen the muscle can use. Gluconeogenesis can do all the supply required of carbs through the blood.
Well, that IS uou opinion.