8 Tips To Ride Your Bike Faster
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- čas přidán 17. 05. 2024
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My non cycling friends: “you rode 40 miles?!? That’s crazy”
My cycling friends: “you rode 40 miles? So it was a recovery ride?”
rode* is the past tense of ride.
Lol this is so true. Had family watch our kids so we could have a quick 20 mile zone 2 ride. They asked how far we rode and were shocked at 20 miles. We told them if we'd had more time we'd have done 40-60 miles instead.
You have non cycling friends?
My tip: Pasta makes you fasta 🤣
*fatta
@@silverburn55hell nah, pasta is a great source of carbohydrates = cycling fuel
And porridge for breakfast.
Shoutout to DC Rainmaker. Ray often wears a tee that says "Eat Pasta. Run Fasta."
@@silverburn55 Skinsuits make you fatta!
‘Gradual changes’ is such a great piece of advice. I spend a lot of time with the pace partners in zwift, doing zone 2 bulk miles. I wanted to build up to the next pace partner, so I started adding in 10min here and there, increasing the time each week or so.
It took a couple months, but now my zone 2 is .4w/kg higher than it was. Totally worth it, it gave me a medium-term goal, and I’m faster for it.
Loosing weight... Nothing beats that
It's funny - I just recently adjusted my hood inwards as discussed at 4:13 and it's made my riding position immensely more comfortable. I think my hands/wrists naturally want to pronate inwards so it feels great, and it's easier for me to hold a more aero position for a longer period of time. Your mileage may vary but I'd say give it a shot if you're curious!
You discovered the secret to hand comfort as well👍👍
I done this a few years back because it looked and felt more natural. The result was more comfort across the whole of my upper body.
Shimano have now curved in their new hoods to do this. I guess we knew what's best for us all along 💪💪
It all comes down to ergonomics. A slight angle in the wrist puts the bones in your forearm in the most relaxed position and reducing stress on the joints.
Check out the designs on ergonomic computer mice. Many are tilted up from the flat plane or vertical, supporting the palm while keeping a natural tilt.
This new Van Rysel looks really neat. Very informative vid btw
For beginner riders like myself, my tip would be to adjust your bike to fit comfortably (Cade Media videos with James are a good starting point :D) Once you are comfortable, riding more will be more enjoyable and you'll start to develop into these other habits Francis showed here :D
I feel that tyre pressure is a big one. When I started out, I was running 23mm tyres at 120psi as I remember being a kid and that being the done thing. At the moment I run 43mm tyres at 35 psi and feel more confident and controlled on the bike, thus I feel I can push myself more. It's not necessarily the faster of the two set ups if you were testing both back to back at the same effort but for real world riding that most of us actually do I feel like this confidence matters a lot more than we normally give credit. Love the vids btw! 😊
I'm kind of old, so came up on really narrow tires pumped up ridiculously high. I do not miss it at all.
That intro was scarily accurate that I’ve been cycling a while and signed up for an event in a few months. Great vid as ever.
How about a video on how to ride your bike further? Not all of us want to ride fast, especially us oldies. I like to ride long distances (Audaxes usually) nice and slowly - Zone 1 and 2 all the way, set using a heart rate monitor and the little LEDs on my Wahoo Bolt. If you do that you don't need the constant refuelling. My usual diet is very low carb, almost keto, and I do my long rides with minimal eating. I recently did a 165km (100 mile) Audax ride eating a small bacon and egg breakfast and one small flapjack with my mid-day coffee stop. 8 hours of riding, 20.5 km/h average speed, 130bpm average heart rate, no bonks and I felt absolutely fine afterwards
plus one for a "how to make riding 160 km / 100 miles easier" video. My personal "wall" (despite fueling during the ride) where I don't have to stop but after which it typically becomes significantly harder is around 4.5 hours which normally translates to somewhere between 90 and 110 kilometres...
4:39 Bike fitter here: Many people, I would say most of my customer's find a little inward tilt to be MORE comfortable than straight levers. I put this down to most bikes coming with bars that are too wide for their body. I find for myself once I came down to some narrower bars I don't need to inward lever tilt. Also the Shimano 12 speed line does have some natural inward tilt so that if you install the lever straight, on the bar, it will tilt in. Give this a try for comfort alone, it's a nice bonus that it's aero too.
Don't our hands roll slightly inward naturally when we hold them up straight ahead?
@@yonglingng5640 yep i normally have the customer hold their arms out, jump three times and then bend their knees. That way they focus on their knees and not their hands and then when i show them their hands they are always tilted slightly inward, just like our levers should be. Only slightly tho, the Victor Campanaerts levers are diabolical and should not be allowed 🤣🤣🤦🏽♂️
A squeeze tube of cake frosting actually sounds like a good idea!
High quality tires with the correct pressure, light weight butyl inner tubes or better (aerothan, latex or even going tubeless) → usually starting at 70-80 quid for a full set when shopping on local online bike discount sites. Fairly reasonable price/gains ratio.
Big endorsement for this. I slowly upgraded tubes (butyl to TPU), tyres (shoddy 25mm to 28mm GP5000s) and then from shallow alloy to 50mm carbon wheels thanks to the wiggle discounts.
I noticed a sizeable improvement for the tubes and the same improvement for the tyres. The wheels only made say half the improvement again.
This is completely anecdotal and dependent on my riding conditions but £20 for a set of TPU tubes and a patch kit felt by far like the best ‘bang for your buck’
@@williamstevens2382 good point, wider tires also help a lot for the typical road surfaces (which are mostly brittle at best). But having them flush with the rim is vital as said in the video. I personally rather go for less wide tires, it’s not wirth it if you have to also buy a new set of wheels as well. I just wonder whether the advantage of wieder tires in such a case would offset the aero loss of them not being flush. Probably depends on how deep the wheel is.
Also in my experience the difference between something like the continental supersonic 50g butyl inner tube (18/25-622) compared to a Schwalbe aerothan one is dismissable, given that the latter will cost at least 3x as much.
@@williamstevens2382got my TPU’s from Ally Express and we’re much less. Worth a look. Although I’m tubeless now so there now my light weight back up.
Proper maintenance of your equipment to include optimized tire pressure!
Some great tips there. Thanks 👍
4:45; personally I have found tucking in the hoods a little improves comfort by reducing outward wrist flexion.
Used to do this back in the 90's and recently did it again on my main road bike and the relief was instant.
The other day I hopped on my fixie which is set up square and it felt horrible. In fact I going out to the garage to tuck them in right now!
Re. Angled brakes, my bike fitter told me that he talked to a Shimano engineer at Interbike and was told that they intend for the levers to be turned in as it's more ergonomic for most people. I turn mine to match my flared bars
For those looking to bring carbs and calories on the bike with you, here's a free tip: Make your own. You will need sugar, lime juice (buy the big bottles at Sam's Club or wherever you buy things in bulk), and salt. That's it. There are 13g of carbs in a tablespoon of sugar. I mix 6 tablespoons of sugar along with a few tablespoons of lime juice and a quarter teaspoon (a pinch) of salt. It actually tastes really good and will give you the carbs and electrolytes you need for pennies per bottle. If you look at all the expensive sports drinks, you'll find that the three main ingredients are just what I listed. If you're going out for a slower ride, maybe do less sugar. But anyway, there you have it. I also make my own energy bars from oats and seeds and nuts, but that's for another time.
I want to hear your energy bars recipe 😂 can this be the other time?
Even better. Get maltodextrin and Dextrose and Mix it! With the lime and salt
excellent video as always mate.
Brilliant information thank yiu
I'm a one ride at the weekend guy, need to start doing more shorter ones midweek. Can confirm there's very little progress with just the one longer ride.
thank you guys
Sort and often is good advice
Tremendously logical info! Great video. Thanks, Frances.
This is excellent well said!
after seeing u ride in blazing hot n humid Malaysia, this tips are definitely gonna work!
I find that riding down hills or with a tail wind makes me faster.
I have 30 minute lap I regularly ride right outside my door so that one is just a habbit sometimes I have to fight my self a little bit to get on the bike but I know I will enjoy it if I´ll do it. Also whats great there is a 24h marathon running on the exact same lap so that a nice thing to train for even tho I´m bussy at the moment with final exams it´s important to do other stuff than school.
I did turn my shifter inward not because of speed but for comfort - I feel much more relaxed when they are lightly tilted in.
I will use my commute home from work as a training session it is around 35km, I also use the challenges on Strava to keep my motivation as it is fun and rewarding and very satisfying to see that you are faster than your mates over our favourite segment.
Most of us are working on a daily basis and a commute can be the only way we get enough training. Its too time consuming with a family obligations and a normal life to be in halfway decent shape for some serious miles. But commuting is a great way of staying in shape. Just stay reasonably safe while doing it.
Thank you Francis for the tips. When is ur next cycling trip to Malaysia ??
My fitness improved most due to my ebike. Sometimes I'm just lazy but I know I have the motor on tour or eco. This makes me pick my ebike way more than I would usually ride my bike. I don't want to get everywhere all sweaty.
After 5 minutes on the bike I end up at around 200 watts anyways so I have my zone 2 training. Bike has mudguards, proper light and large bags in it so I have all the rain equipment with me too plus it's insured so I can ride it to the city etc. Of course I also ride my heavy steel gravelbike but a lot of the volume comes from my ebike. I have to get it serviced in 2 days and the period without being able to use it really shows in my weekly km...
Hey Francis! Where did you get your necklace chain from? Seems a good plan for riding and removing the risk of losing a finger from jewellery :D Cheers!
Moving the angle of the shifters so they point inward can also help to achieve a more neutral wrist position, this in turn can help with wrist impingement or load bearing.
On the other hand, it can also be conducive to flaring out your elbows and potentially taking a big hit to aerodynamics.
Love the videos and the expertise from real world racing , bike fit and mechanics. It certainly makes for great educational watching. I do have one question. I have a Reilly titanium gradient and wanted to know what is the largest cassette I can have on the rear. I have a 105 2x group set and have just brought a 11-34 tooth cassette as it is hilly in Devon. Is there scope to go bigger and if so what are the things I need to consider like rear mech cage length but what are the perimeters I need to look at before needing to change the rear mech? Many thanks tim bridgman
Assuming you're running 11spd mechanical 105 with a long cage rear mech - 34t in the rear is the largest Shimano officially recommends. However, their recommendations are conservative you see people report fitting a 36t cog in just fine.
If you want to go even larger Wolf Tooth makes something that can increase the capacity of your rear mech. I believe a GRX rear mech is compatible with 11spd 105 shifters too.
I’ve recently fitted a 48/31 GRX front chain set (with a new front derailleur) which has given me better gearing for steep uphills without needing to change anything at the rear of the bike.
@@joeystreets2746 thank you that's very helpful. I have a feeling years ago you could fit an xt derailleur on but with 11 spd and up I wasn't sure. Everything changes along with compatibility so it then becomes a minefield
That Replica Bike from World Tour Van Rysel is something! Keep the good videos coming from Portugal 🇵🇹💪
Is not a replica, is a real top of the range bike
I would like to buy one of those if it was anywhere near my budget 😕😅
@@asim9379 is not worth
8k bike vs 3k has a very minor performance difference
Tbh IMHO best price for a good road bike is between 2 and 3k
@@asim9379 Their most expensive road bike is the RCR Pro Shimano Ultegra DI2 £5,500.00, so what is your budget?
Oh hiiiii. Wish I was actually riding with you, Dani & Lucy!!! 💖💖💖
On goals - alongside outcome goals (e.g. ride 100km, 250FTP) it's good to have process goals too (e.g. train 4 times a week, drink x litres of water etc).
To an extent, the outcome goals aren't fully in your control, but the process goals can be and are more short/medium term so not as daunting.
Product & process Goals - Dr Jason Selk. ❤
Is that Mrs Cade I see??? Lovely video Francis. Are you moving to LA? 😊
He pretty much confirmed so in a recent video from Lawrence Carpenter. Going to be interesting to see what happens to the channel.
Thanks Francis ...could all the rides be in LA...please ? I felt faster , I swear !!
Another "zero cost" tip would be finding your personal optimal tire pressure (that depends on so many things such as your weight, your type of bike, what rims and tires you use, etc): too little and you will lose energy, too much and it will feel quite uncomfortable in the long run so it will slow you down you in other ways
Do a video on riding in the 4 zones
1:39 I love how your mood and energy are nicely paired with the nice view also :)
I heard the fridges of a certain pink protourteam is stacked with blocks of icing.
It usually takes me ~20 mins to warm up and start enjoying cycling, i feel like stopping after just 30 mins would quickly make me stop cycling altogether because it's not pleasurable like that
I have increased speed doing all those things, so I know they work. Also, go with a slightly faster group. Because of all the drafting, you end up going a lot faster, and once you get used to that, you go faster everywhere after.
Some excellent points a lot of people will say ohh 20-30 minute rides are pointless but it all adds volume
Nice bike
With nutrition I use an app called eat my ride which tells me how many carbs I burn on each ride so I know how much to take in
Get your bike tuned up, tires at right pressure, and clean your chain! Just giving my bike some TLC gave me back +10% average speed.
Francis.... sir, you are the voice of reason.....*doffs cap..... and somewhat inspirational, not in a soft mushy way, in a proper, you and Laurence have kept me cycling over the past 5-6 years.... I know of Sigma, TPU tubes, sungod, veloforte, I know about bike fit basics due to James, and dogs due to Laurence......keep going my friend..... you no doubt have days when you doubt everything, and don't, the silent majority listening to you, no doubt like like wait for the bell ping to see your weekly content.....keep going, and thanks.... also get over the pennies and ride the Ribble Valley Ride in June this year.... :)
Rope attached to Motorbike. Always works best for me!
Great Tip: Hit Pause on the Wahoo whenever you're going uphill 👍
My biggest speed gain was simple........aero! 50mm aero wheels, aero bars, faster tyres and lighter tubes.
This gave me on avg 1.5mph over 20-40miles!
8:13 Yes, just push the pedals with more force. You're welcome!
What are the 2 red things sticking out of your pocket. I also saw them on other riders during Malaysia ride
Mouth Mount for GoPro (or similar cameras)
If you have to change any of your bike to upgrade or update your 'game' you are in the last resort for the small amount of gains... Do the right thing... Upgrade your habits your diet your fitting your fitness... Then if all is set and done... Bike upgrades
Number 1 for me in specific: Dump the converted MTB and get a road bike
I ride faster by pedaling faster.
Simple as f
On the topic of bike snacks, people are sleeping on flapjacks for real! I'm a big fan of Higates. 125g per flapjack, come in many flavours, and 500kcal of natural, locally sourced ingredients - mostly oats. It's about as close as it gets to eating pure body fuel IMO, and for me is much nicer to eat solids with low sugar content rather than gels and such.
is a 15 cm stem long too long for handling 62 cm frame
getting green lights
i use my bicycle to commute, and a ride can be 2/3 the length of another. same time of day, same effort, same weather etc.
Excellent advice - see people get this wrong all the time...
That white powder they are chopping isn’t icing sugar 😮
Your glasses are nice
I'm the opposite to people who need goals. I just love to train a lot and be the fittest I can be, maybe get a few koms in the way.
Nepalese blood transfusions are my top tip for riding faster, for longer
Just like on GCN: I install Dura Ace cranks on my 10 year old bike and instantly gain 50 watts in my FTP.
Push hard up the hills, and coast down, just lightly moving your legs to keep circulation going. Overall speed is higher, recovery is better, sense of accomplishment is better.
I’m looking for a circular route that is mainly downhill.
always fascinated me people taking 60 to 100g of sugar per hour, I have eaten exclusively meat and eggs for over 6 months now. Granted I don't generally ride longer than 4 hours but have no need to feed every hour. Includes last weekend, ran 21km on saturday and rode cross country for 3,5 hours on sunday. ate 4 eggs a day and around 700g of beef. All i do ensure is I have salt in my water for electrolytes. Mix about a teaspoon per 2 l.
What about when you take food with you, remember to eat little and often, and STILL bonk? That was me on the last club run 😂
I have heard in the drops it is harder to reach your brakes with the levers turned in. True? False?
Depends how much toe-in was set, too much toe-in can make braking from the drops harder.
Good tips but I don’t agree about the fuel side… over reliance on carbohydrates is ironically counter productive on your long zone 2 rides. I’ve found that when I used to neck loads of carbs I’d be really reliant on them. All my rides under 2 hours I don’t use food, if you’re bonking during 2 to 3 hour rides you’re going way too hard (I’m not talking about racing)… when i first started I’d eat loads but now I’ll ride 2 to 4 hours and I won’t eat a thing, I recently started wearing a glucose monitor to see how my body is reacting and riding at my zone 2 I’ll sit at a consistent 6.5 to 7.0 mmol/L
I find riding 20 miles, first thing in the morning, before eating anything, gets me in shape the quickest.
I would say, being comfortable would be more important than aero
all the tips are great.. apart from the tighter clothing.. if youre an old bloke like me!
I only have one tip, a structured training plan. This one thing will get you faster than anything else, for the Americans, period, for everyone else, full-stop.
As I don't like the UCI anyway I will never have to measure the angles of my shifters or so any small steps of improvement at all.
I will just chew off the biggest chunk and cheat myself into a velomobile.
you can also use baby food pouches
Good advice re 'manageable amounts of riding'. I am recovering from being run over before Christmas- ligament damage, so not too bad- and I had been riding regularly up to at least 15-20 miles a day. I was out for about 6 weeks and found getting into the habit of cycling harder than expected. Felt short rides would be waste of time. Weather was not helping as too windy or wet, which in the past not a problem. Anyway, decided to be kind to myself and set a time limit of an hour max. Creeping up slowly in miles and time out but feel much more inclined to ride, as I don't feel I am wasting my time. I know that it is making me feel more likely to ride more. An hour is better than nothing and if I don't feel like even that, I know I can shorten the ride, maybe increase the intensity- although, I am 57 so 'intensity' needs the inverted commas.
Skinsuits? Do you know that I´m currently 40 pounds overweight?
TLDR:
1. Sustainable and gradual improvements
2. Consistent and incremental training
3. Appropriate calories
4./5./6./ Optimizing aerodynamics (handlebar width, body position)
7. Drafting
8. Goal-setting
A few times I found that a stranger was drafting behind me. Or as it's known in the automobile world, tailgating! Is this rude or normal human behavior? Lol. I never ride in groups, only solo. Is there some etiquette regarding this? Like "hey, mind if I catch a draft off ya?"
"Ok, but I have gas, so you might want to rethink."
I heard that there is drafting etiquette, like at least let yourself be known if you want to slipstream. (if I remember correctly, double-checking needed)
I've found pushing harder on the pedals usually does the trick🧐
I’m still convinced that a red colored bike and/or clothing makes you faster
ergomometry vs weight vs aerodynamics
I feel like cyclists actively discriminate extensions for no reason. Your video mentions aero socks which do absolutely nothing up until 60kph wind speed and you still didn´t mention the one way to get more comfortable and faster at the same time without having to change a single component in your system.
Tires!
"the cleaning routine after..."
The what now?
Biggest tip to ride faster is to train 2 times per week strength in the gym, so often overlooked by this air headed community xD
Running also helps, diversity is usually stronger than training always the same sport over and over again
Paint your bike red. Automatic speed gain.
1. Get a coach
2. Get a bike fit
3. Don't have a job
4. Don't have kids
5. Don't get older
6. Ride with people who push you
7. Tape up everything on your bike to save watts
8. Hide behind the biggest guy in the club in a headwind.
cycling with better , more experienced riders will push you to be better
GET A BIKE FIT! I never actually got a bike fit myself but have watched all of the bike fit tuesdays videos religiously and after getting myself dialed in, I noticed I was riding 20-50 watts more with the same perceived effort. Getting a professional bike fit will 100% make this process faster (took me a few weeks tweaking things till I got it right and only because I consider myself to have pretty good proprioception).
Speed is over-rated. Having fun is what matters.
I was told that bicycling is good for diabetes but my blood sugar goes up when I ride 10 miles but I want my blood sugar to go down so 20 miles works
get enough iron and a avoid caffeine after 3pm. oh and alcohol is bad for recovering
Drafting: just remember to take your turn on the front, don't have your buddies think you're a ...
My tip: pedal harder 😂