6 Indoor Cycling Performance Enhancers

[@gcntech]

What else would you do to improve your indoor setup?

[@TBATTIECYCLING]

Buy every gadget ever made

[@cruachan1191]

Have some chamois cream to hand just in case. Just did Festive 500 and shredded a tyre after 100km. Couldn't get a replacement at this time of year so did the remaining 400km indoors and got very uncomfortable stuck in the same position all the time (wheel-on trainer).

[@almassengale]

I am putting giant cruiser bike handlebars on mine to keep me from having to bend so much and save my back.

[@hutchy_4297]

Lasko pro fan, and if you have a Tacx(any neo) I highly recommend the motion plates, they are awesome and it totally changes your trainer

[@That.Guy.]

I measure my core temperature the most medically accurate way possible. With a rectal thermometer. I recommend peddling from the standing position because the internal saddle sores are unbearable when sitting too long or at all really.

[@jinbas]

This is both hilarious and informative! Protip on the cooling fans: put ice water buckets nearby for additional cooling.

[@bitgeist21]

You GCN boys aren't wasting ANY time putting out content in the new year. GCN is the real deal and I couldn't imagine a world without you!

[@gcntech]

aww thanks!

[@mommamooney]

I got an indoor cycling fan for Christmas to go with the box fan behind me. It was the gift I didn’t know I needed! I love it

[@Joshuavoice29]

I don't train indoors, but I give the video a like because I like Ollie as a presenter.

[@TBATTIECYCLING]

😂

[@savagepro9060]

Who else misses Miss Manon🚴‍♀

[@pcm9969]

And, as far as I know, they never did tell us why she left.

[@maraorem3347]

While I believe there are more within-group differences amongst males and females than there are between those groups, I also believe there are enough between-group differences to warrant having at least one female presenter on the team. Manon was awesome as an individual person, and she also brought different perspectives, as a woman, that made GCN even better. I hope the GCN's renewed independent structure will soon allow you to find another highly qualified female presenter. (Great video, btw, thanks Ollie and team!)

[@attilacsatari6240]

Did they even officialy announce it? I only found out from the comment.

[@pcm9969]

​@attilacsatari6240 They did announce she was leaving but never gave a reason.

[@wonderwatch2239]

Why dwell on the past, when you can’t do anything about it, waste of energy 🤷‍♂️🙄

[@nateandnaomiricher4443]

These are all very good ways to improve indoor cycling training effectiveness. I can attest to the fact that I do better training indoors with the addition of a HR monitor in combination with a smart fan. I finally am able to stay cool enough to sustain efforts longer. I can endure heat training outside on a summer afternoon. I don’t want to heat train during the winter on a bike trainer. For all of internet tough guys with the mocking comments regarding this video, go ahead and keep using your cheap trainer set up or riding outside in January when the wind is blowing and is below freezing. No one is stopping you. No need to mock or try to shame those who want to increase the effectiveness of indoor training.

[@markusseppala6547]

Finnish winter and window next to trainer is a performance advantage, but still a good blower fan is a must

[@That.Guy.]

Pro tip- put the fan behind you to create a tailwind which will give you an aero advantage

[@ashleyspencer3664]

For indoor cycling freeze one of your water bottles and use it as a method of palm cooling. You can also damp you sweat towel and T-shirt in the freezer about 60mins before you start your session. Creatine can also give you a boost for indoor where weight isn’t as much of a concern

[@adamweb]

IMO, if you have the budget for a dedicated smart bike, that's the only way to go for indoor training... no drivetrain maintenance and wear on your road bike. It's simply always setup and ready to go which makes me likely to ride more often.

[@DonutEndurance]

Back on my younger years I was a haz mat responder and backup firefighter. They had us swallow thermometer that transmitted back to the command unit. They would pull us when our core temperature goal over a certain threshold because of mental and physical fatigue. Heat can do you in real quick.

[@neildmoss]

Picnic freeze blocks in a jersey pocket, or even the radio pocket of your bib shorts if they’ve got one. (Don’t put directly against the skin). Cheap as chips from your local supermarket, and can be good for up to an hour.

[@galenkehler]

Perfect timing! I just finished putting a great set of fenders on my bike 😂

[@bivani]

Those books are finally coming handy 😊

[@andrewzach1921]

I might try the bi carb before my next Hiit training session in the gym. See if it makes a difference. Thanks for the video

[@prispin]

Thanks for making this useful even for those of us who are lucky enough to be riding outside - the nutrition tips alone are helpful.

[@seanmoser7478]

awesome. GCN is pulling out all the stops!

[@redqueenrealtor]

Great tips as always Dr. B. Love vids like these

[@kendaster5156]

Just did two 20h weeks on indoors, chamois cream is King!!!

[@vladimirhrebenyk6111]

Ventilation system, maybe good to work😊

[@MichaelWilliams-iv6dj]

I found the cheap ice vests on Amazon don’t work great if they are the nylon/cordura material. Look for ones made of a mesh/cotton or some breathable material.

[@cb6866]

Thanks Dr O and crew , what about Bi-carb lotion ? Do you know anything about this stuff ? Be well .

[@bikeanddogtripsvirtualcycling]

It looks as though pine bark extract might be a future performance enhancer which is currently being investigated - specifically for improved O2 intake. I understand that Gustav Iden and Kristian Blummenfelt have both invested in a company that deals with the science and production of PBE products

[@JanneRasanen2]

@GCN Could you tell more of the Core sensor because the placement Oli has is interesting. I know from winter riding in Finland that the blood vessel charts are correct where Oli has the sensor. There is little blood flow there and that area is ice cold after a winter ride when I am sweaty. Yes even in the ice cold area probably due to clothing spreading the sweat. Theoretically people should not sweat when cold. Is the Core sensor supposed to be placed in an area of low blood vessel concentration to minimize effort based hot spots? Makes sense to me but I am not sure of their reasoning.

[@Mark8v29]

Oops, just checked the current retail price of the CORE temperature sensor. I wonder if there are less expensive options. I was naively expecting a similar price to a HR sensor.

[@williamschultz8198]

I found Ollie's doppelganger. It's Sam Darnold, quarterback for the Minnesota Vikings of the NFL!

[@gcntech]

🏈

[@4ndrossi]

Love you too

[@jonmcgoey1772]

Surely the bicarbonate ion is immediately converted into carbon dioxide and water upon contact with the hydrochloric acid of the stomach. And in the event that some does pass into gut, it's a small charged ion that won't cross into the blood stream. Yes, we know that there's bicarbonate buffering in the blood, but that doesn't mean ingested bicarbonate gets into the bloodstream. What am i missing here?

[@JaySaenger-rp6gd]

If you get it through the stomach without chemical reaction it will be fully absorbed and act as a buffer in the blood stream. That is true. But you need something like a hydrochloride acid shield, like a pill.

[@jonmcgoey1772]

@JaySaenger-rp6gd my chemistry teacher used to eat chalk and then belch massive burps. The "digestive problems and explosive responses" from downing bicarbonate has gotta be that huge carbon dioxide bubble working its way through the gut. Ollie's a chemist... he knows that.

[@jonmcgoey1772]

@JaySaenger-rp6gd upon further consideration ... Since carbon dioxide can transport passively across membranes, it makes sense that bicarb in the stomach would convert into carbon dioxide, and that very high CO2 level would push CO2 into the bloodstream where it'd be converted into H2CO3 and H+/HCO3. However given that CO2 during exercise is already in great abundance, I'd like to see the equilibrium, blood and enzyme-based explanation as to why the blood isn't already "topped up" with carbonates from endogenously created CO2.

[@MTBScotland]

wasn't clear about when you take the carbs before on the first table.

[@Tony.in.motion]

If you have the kicker Core, buy find the tennis ball feet attachment. It does a huge favor on your bum.

[@nthonygreen]

Yes these are really great for a more natural feel on the bike

[@ahnilatedahnilated7703]

Decreased performance, check. But I don't think it is from me being hot. I think it is because I suck! 🤣 But that is what I am working on!

[@TheOreamnos55]

"Which is nerd for...". LOL

[@MrCrowleyCycling]

About cooling, yes it's important to have a fan but in my opinion, a fan is like a crutch to lean on. What you should be doing is eliminating your fan during structured workouts and only use it on races. You will find more gains weening off the fan adapting your body to the heat by increasing blood plasma, lowering your average heartrate ,teaching the body how to sweat efficiently and the mental gains from the suffering. When you turn on the fan prepare to be amazed at how efficiently your body now runs, your body will be running much cooler with higher power and you'll be sweating less. Hydration and sodium intake is key because you will be sweating more so that should be your main focus. This is a little advanced so if you haven't done heat training before you should take it easy to start. Start the workout with a fan and everyday keep adding on 5 mins or 10, over time you will see and feel yourself running a little cooler and before you know it you'll be riding 1 hour with efforts and your body will be able to manage your body's heat correctly. When I first started heat training back in 2022 I only did it because the fan was too cold at the start so after a while I just continued to leave it off, at first I over heated pretty quickly and it was a little much for my body, but over time and consistency my body is now able to ride with long ftp efforts without overheating just sweating more. If done correctly prepare to be amazed.

[@ScottBaker1]

Ollie doesn’t need a vest to be cool 😎

[@gcntech]

is that you Ollie?!

[@Orphansmash]

That’s a crazy amount of carbs to consume for a one hour race.

[@Galaxieguy428]

Fresh air from a window and a dehumidifier makes difference.

[@Local.hero.1983]

Buy buy buy , you can have a nice little cheap indoor set-up folks,you won't end up in jail.

[@Cycle.every.day.]

But what about the awkwardness when your cycling mates ask what your Winter indoor set-up is,and you know they're expecting multiple tvs on the wall,4 fans on the floor,a £5K trainer,your wife feeding you grapes & your mistress fanning you and mistress No2 toweling you down.

[@ChrisSpriggs-rj2ys]

@@Cycle.every.day.….and as for no 3 😅

[@pandatactical4530]

No one said you can’t.

[@BabyBowDingBall]

Better call up the credit card company and get a limit increase for that old stack of books. Also that visibly cheaply made ice vest looks like it must cost 1… 2… maybe even 3 dollars. I can’t be shelling out the big bucks for these suggestions. Shame on GCN.

[@AMLay1234]

lol it was mostly a vid about food and fans and books under the front wheel for bike orientation. I am going to “buy” a fan and food, so I guess I am going to jail. (Seriously weird comment)

[@10ktube]

Is there a way to get caffeine out of your system by bedtime>? I'm not a coffee drinker, so I am overly impacted when I take caffeine anything, and I invariably don't sleep well. If we use the half life of caffeine being 5 hours, it seems like even if I consume 200mg well into the morning, I'm not as rested overnight. Which leads me to the question, is there a way to get it out of you faster? 200mg seems to be the number where I do feel an effect, I tried the obvious of using 100mg, but I feel nothing.

[@erictravis5995]

I don’t take caffe in after lunch (unless in an actual race that matters, in which case I will accept the recovery impact). I also do most of my training in the early morning for that reason. Only other option is to drink lots of water to try to flush your system.

[@Crone85]

The "hands in ice water" - are you aiming at palmer cooling? If so, you should not use ice water. Too cold will result in vasal constriction, rather than moving the cooler blood around your body. Huberman did a few episodes on it, the temp should be cool - not icy.

[@seanmoser7478]

don't stop content like this please, but honestly I just want to ride my bike. I cannot be bothered with all the science. It makes biking too complicated.

[@funkycoldm3dina]

so if the bicarbonate soda make you go faster will it also mean that your will poo faster as well?!

[@chrisvanbuggenum871]

If explosive is anything to go by I'd say yes.

[@gcntech]

Record breaking in both disciplines

[@HarryTzianakisTheGodOfSpeed]

I am modern cycling training. Without me it wouldn't exist

[@petern6501]

Can GCN not give Dr Bridgewood an adult sized cap?

[@gcntech]

it's hard to get one to contain the brains

[@donball370]

Ollie's world record attempt 2025; some form of endurance hill climb maybe? Stick to the training plan my man 😁

[@fabianbv82]

5-8g HC per Kg for 1h race? That should be wrong... if I am 70kg, it can't be that I must take, at least, 350 gr HC in 1h.

[@mrcapello]

Was thinking the same. Quick google say 100g Spaghetti have 31g of carbs. That formular would put me at around 1,4kg of Spaghetti

[@fabianbv82]

@@mrcapello Seems to be a mistake. Pros are taking around 120 gr HC per hour in an Ironman or so.

[@Crowey72]

You lost me at indoor 😂

[@willjones7132]

Complaints about prices especially coming from the guy with a new Porsche for his profile pic, LOL... You can get smart trainers used for under $200, and use free apps, most people have fans already, that's basically the equivalent of pennies for someone who can afford a new Porsche when you compare it to average people. Look up proportional reasoning, you could learn something if you're capable, but if you're complaining about relatively minor costs my guess is you're hopeless...

[@0-60.tests.with.Passengers]

So even your indoor set-up needs a mortage nowadays , this hobby deserves its decline at club level in Britain.

[@MrFrankenthaler]

Needs? Definitely not. A mid range trainer and a fan cost less than a gym membership for a year, and last for ages (5 years and going strong). If you want to put more money into it, you can, but nobody's forcing you. Be a snob or a scrooge all you want, you can still make solid progress during the off-season.

[@funkycoldm3dina]

and how much does a phone cost north of £500 and that is an average phone not an top tier phone which costs over £1 00, so in context cycling is not expensive. I still have my turbo trainer that I bought 25 years ago and still use it now and again. so yes a hobby like this does not cost the earth or another mortgage.

[@buster.keaton]

The price of an indoor smart trainer setup has come down dramatically since it was first introduced a few years ago. I've justified the cost as preventative healthcare... I stay in-shape all Winter long now, versus getting out of shape and having to start all over in the Spring. That's worth the cost to me.