Cycling Tips for Endomorphs (Bike Fitter explains)

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This has been one of the most requested videos after releasing our cycling related videos on both ectomorphs and mesomorphs. This video gives a great insight into Endomorphs and the challenges that they face, while also giving information on the ways to get the most out of yourself.
#cycling #roadcycling

[@petersouthernboy6327]

I used to be an Endomorph - I bought a nice comfy Giant Revolt and lost 70 pounds. Changed my life. I have a road wheelset and a gravel wheelset. It’s exercise that’s quite frankly more interesting and engaging than gym workouts. Gravel riding is especially engaging because of the vistas and scenery - and the the general lack of automotive traffic.

[@brianhorst5583]

@@petersouthernboy6327 I agree cars here in USA are way to aggressive on the Road I travel 20 minutes to Gravel bike at our State Park 3-4 times a week to stay off roads Keep Up good work

[@petersouthernboy6327]

@@brianhorst5583 very smart of you. And a stress free way to enjoy your riding. 👍

[@sybrenkoninckx]

quite frankly , seems like somebody watched trump too much quite frankly ;p xD

[@petersouthernboy6327]

@@sybrenkoninckx eleven words, and you used the phrase “quite frankly” twice. Sounds like *you* never took your education seriously.

[@brianhorst5583]

You described me to a tee 3 years ago I was 337lb started biking I’m 57 doing clean keto Got a e bike gravel did 1st year 250 miles second year 350 miles made a lot of changes to bike setup one of them Selle SMP Well M1 This year over 1200 miles so far Thanks for all your help with KZbin videos you have really helped me in many ways still struggling with a few things Thanks for all your knowledge Mate

[@xuchenglin6256]

Not to be discouraging but... 1200 miles so far translates to about only 200 miles a month a 30 miles a week... That is a little low mate! If you want to see some results try up the mileage by a LOT. As cycling really does not burn a lot of energy at slow speed, if you don't do it enough, it will be a slow grind and it's hard to see result and stay motivated. I suggest you do it every day give you self a challenge. If you can manage 12000 miles per year, 1000 miles per month, 250 miles per week, then I'll bet all your fitness issues will be all solved.

[@brianhorst5583]

@@xuchenglin6256 I did some during winter to cold in Pennsylvania Last five weeks averaged 104 miles with 7300 feet of climbing, all gravel

[@DurianriderCyclingTips]

How is your heart health eating all that fat? 1200miles in a week is a solid effort mate!

[@gregmaskell2372]

Bloody hell, I ticked every box, I am 57 and have lost 30 kilos over 2 years buy changing diet and riding but have stagnated in the last year Going to pay a lot of attention to Neil’s advice on this one Well done guys 👏👏👏👏

[@brianhorst5583]

@@gregmaskell2372 I’m down 30 kilos also You are doing great keep up good work just stay consistent I struggle each winter December through Mid March when it’s cold out

[@EdgardCastro]

I’m a heavy rider and found out everything Neil mentioned by trial and error. Every single thing he said was right on the money with what had to do. Wish this video was out a year ago, would have saved me thousands!

[@MikaBeeF]

This video might just save my life. Thank you for the insight.

[@darrelduke]

nailed me to a tee.

[@tblakemusic]

Wow, didn’t expect so many life tips in this one 🙂 Neill rocks!

[@johnboyginger]

I’d been a Mesomorph following this approach. Listened to Durianrider, shoved carbs into myself attempting to improve my biking and became an Endomorph! This is sensible advice thanks.

[@donwinston]

If Durianrider sees this video he will puke.

[@DurianriderCyclingTips]

You added 100g a day of fat to your diet no wonder you stored an extra 700g of body fat per week lol. The fat you eat is the fat you wear bro. Can't get lean if you smashing in all that fat lol.

[@johnboyginger]

@@DurianriderCyclingTips so speaks a sugar addict with an eating disorder.

[@cubatea]

thank-you, this is an important video. Best advice I've seen in ages

[@IamSpiders]

the quarter squats @ 10:45 are making me cry coming from a lifting background

[@antw3114]

Haha I was thinking the same thing

[@fogrider4607]

Me too. Former competitive power lifter and I always chuckle when i see people do these 1/4 squats. Hey Neil, your channel is great and I appreciate your knowledge and what you do. I’m relatively new to cycling and like your content. But it is a disservice to subscribers to see these non-squats in videos. People could get the wrong impression that such a movement is beneficial or appropriate.

[@hagakuru]

Then you are well aware that both of them have a place depending on the specific muscle groups a person is targeting. As a sprinter, quarter squats are well known for increasing fast twitch/explosive muscles. So, when people do these they usually ( or should) explode out of them during the reps, which tend to be higher (20+).

[@alexcohcoaching]

as always, brilliant. awesome video!

[@tube8723]

Something of note for everyone to consider is the fact that most people are NOT 100% of any one body type. Many people for example are a combination of meso and endo or ecto and meso. I truly believe that you are what you are and cannot really change your body type but you can definitely be the best version of yourself and look great. Even though endos have the most work to do, it can be done. So put the donut down and get on your bikes and ride people!!! Cheers...

[@mortis13]

Thanks appreciate the advice, almost bang on for me. Something to work on, starting 12 months ago cycling/ anything being fat and 40

[@brycewebb4468]

Thanks for this video. I am the body type. This has given me some more things I can add to what I am doing at the moment to help increase the transformation.

[@vecdran]

Neil, thank you for making the video for us big boys! Much of this struck home for me, and even though some of it is genetic for me (pacific islander heritage), my diet isn't blameless. I've got years of eating like the powerlifter I used to be to overcome. You're calling me out on the sleep issues too, my sleep rhythms are pretty terrible. I also still suffer from foot numbness issues, despite G8 insoles, so sounds like I should look at some softer custom orthotics. Cycling has been life changing for me and I can see the mesomorph version of me at the end of the road. 20lbs down and another 20lbs (or more!) to go!

[@lukewalker1051]

Niel showing his intellect which no surprise reaches far beyond the kinematics of bike fit. Sage words from perhaps the preeminent bike fitter on the web and will also add has relevance to aging cyclists as well as all cyclists lose a measure of fitness into old age as we move away from ecto and meso status due in loss of nth degree fitness.

[@rejean2744]

Guys, I bought a SMP TRK (much cheaper than the lite 209) and have felt more comfortable since. Thanks for the advice. When I sit on the TRK I feel that my weight is dispersed over a wider area. I can go over two hours now, without thinking of my bottom.

[@dahonkie]

Endomorph here as well, I think you are bang on with your tips, lost 20kg like this, plan to loose another 10. I would be very interested in tips to fix the hand issues as i solved feet with very rear cleat position and ride a smp drakon.

[@bubbachua]

Finally the video for my kind of body type! Question for Cam and Neil- Neil was prescribing preferably low carb or zero carb… but if I’m training 5-6x a week how do you do a low carb diet and also on bike carb/gel intake? Being this body type carb burn levels are very high on the bike as well vs smaller people

[@vecdran]

I was wondering about this too. If I had to hazard a guess, I'm betting it's low/no carb outside of directly fueling an activity. There's no way I could do my 50+mi gravel races without inhaling carbs like a loon like everyone else.

[@JanneRasanen2]

Zone 2 heart rate riding consumes less carbs and more fat so it is good for lie carb days or diet.

[@DurianriderCyclingTips]

avoid carbs if you want your next TSH test to read high and as a result develop a sluggish metabolism. Avoid carbs if you want to increase your insulin resistance and become type 2 diabetic. 1000% of people who do keto/low carb are type 2 diabetic. Slapping a CGM on them will prove this via an at home oral glucose tolerance test.

[@Jay685]

"these people" Not an easy listen if you're a lifelong endomorph but properly spot on. I've sat and listened to people tell me to lose fat all my life, generally whilst I eat far, far better than they do. To lose weight I have to have a perfect and very restricted diet for an extended amount of time, so was pretty much always failing eventually. Did the Zoe Nutrition testing and I don't clear either fats or sugars out of my blood in a reasonable time. So that's why IF does work and then yeah, it's pretty much not have that many carbs and lots of veggies! I can't even go higher fat...so genetics but environment is even more important if you have shitty genetics. I have a perfect control in that my OH is an ectomorph and we eat the same and he's rocking a BMI of 21! :-)

[@ArisaemaDracontium]

Jesus Christ, you just described me right down to my sore feet and shitty sleep! And true, I tend to carry a heavy body weight, but it is possible for me to slim down to a large extent if all conditions are right. But even at 142 pounds (64kg) while racing in college I had a bit of a gut. So... where do I learn more?

[@susanpolsen5669]

Neill, "just get rid of it" 😂😂

[@vecdran]

He speaks the truth, can't slam that stem until the belly is gone!

[@MyDeimudder]

Sounded like you read my medical file…and my personal list of bike fit issues, too. 😂

[@CzarekKukowka]

Hi, endomorph here! I was 124kg. Then I tried a keto diet with intermittent fasting for a year. After 14 months: -25kg, I felt just great. Highly recommended.

[@susanpolsen5669]

👋👋👋 all the above and that was a nice way of saying, thigh strike because of a fat belly 😂😂and give me all the carbs!

[@sigfreed11]

What does Neill think of the Mind Pump MAPS programs for cyclists? Is there a particular plan he recommends?

[@susanpolsen5669]

I'm finding the diva is too padded on the nose..I got the SMP TRK to try

[@Ehsender]

Can you be small (or medium) sized endomorph? I’m 5’10” and 150lbs and pretty lean, however I check almost every single box you mentioned. Or asked another way can you suffer from said metabolic dysfunctions and nerve sensitivity and be a Mesomorph perhaps?

[@radbauke3684]

What do you think of the SQLab 614 Gravel saddle for this body type?

[@sigfreed11]

Why is padding in the shorts and not so much in the saddle? Seems silly, but there must be a great reason?

[@rejean2744]

As a guy who has struggled his whole life with his weight, I appreciate this video. If I could lose 15lbs. I know I would enjoy my bike more. Thanks for these tips. I'm sure I'll be back to remind myself of this info.

[@donwinston]

The diet info in this video is stupid and misinformed.

[@rejean2744]

@@donwinston Ya, some of it is but, I think some of it is good.

[@BarePotato]

Interesting. I identify myself as endomorph but I carry a lot of subcutaneous fat, so my belly is really soft. I do think I also inevitably carry some visceral fat but interestingly most of points Neil mentions doesn't really apply to the history of me riding over 10 years.(like saddle preference, crank length thing, etc) But it's again, interesting to know so I may cherry-pick some of his points.

[@SonnyDarvishzadeh]

Keto did help me with 100kg to 79kg weight loss, unbelievably easily! Pretty much whatever Neil said also applies to me.

[@donwinston]

Nothing he said about diet applies to anybody. It is stupid and misinformed. He doesn't know what he is talking about.

[@DurianriderCyclingTips]

If keto diet works how come you gained/will gain all the fat back? Why was dr atkins obese when he died from a heart attack and collapsed and hit his head?

[@jellevanzelst7754]

I had big problems with the Keto diet and energy levels. I would love to try it again but what would you recommend for this specific problem ?

[@durianriders]

going hypoglycemic aka glucose exhaustion aka low carb/keto diet is incredibly dangerous if you are in traffic or operating machinery. If you want to be slim like 5 billion carb lovers just eat like them.

[@SuperDodoe]

Is the "atkinson diet" Australian for atkins?

[@riggsa02]

great info as always, As i have gotten older I have become a more endomorph :(

[@lesleypickersgill7935]

At last someone who says it as it is.

[@markwolz3991]

100% Correct.

[@donwinston]

50% correct. !00% incorrect for everything he said about diet.

[@jamesmckenzie3532]

I've been waiting for this. I need to follow Neil's advice.

[@DurianriderCyclingTips]

1. Superflow saddle are great. 2. Describes 99% of keto/low carb/sugar phobics IME. Just look at all my gf's who used to be endo then become ectomorphs aka fat to slim. 3. Going to bed around 9pm is GAME CHANGER! 4. After working with diabetics since 1999 you can be GUARANTEED increased insulin resistance if you eat more fat than you currently do. Dietary fat causes insulin resistance. Deep dive on harold himsworth or just wear a CGM and see for yourself.

[@DomestiqueKoch]

The harsch truth is genetics over everything, no excuses needed

[@michaelmechex]

Another frickin video telling me to fix my sleep schedule 😂 my circadian rhythm does not align with the time I need to wake up for work and I'm beginning to believe that a proper long term fix is actually impossible.

[@derekhobbs1102]

But carbs are my best friend.

[@donwinston]

He doesn't know what he is talking about with respect to diet.

[@SuperOrcy]

I'm a classic endomorph. I can get to skin and bones on my shoulders and face and still carry love handles at 15 to 18 percent bodyfat. Keto helps me, and carbs are the devil for me. But keto sucks long term.

[@we1rd92]

Me with visible 4 pack and a good handfull of love handles still. Shit sucks and looks goofy.

[@susanpolsen5669]

I have read thst intermittent fadying is not great for menopausal women?? Chronic Binge eating is also an eating disorder that is hard to break.

[@MrMacguitar]

Look up Dr Mindy Pelz, she has good advice for fasting and menopause

[@susanpolsen5669]

Thankyou ​@@MrMacguitar

[@jasonhurst2491]

Have a look at Dr Stacy Sims as well for female specific training advice with a focus on peri, menopausal and post-menopausal challenges.

[@donwinston]

IF is a silly gimmick. Multi day fasting is unhealthy. You lose muscle and cannot exercise properly while you are fasting like that.

[@U.s.e.r.3493]

Endomorphs, unite!

[@kostaspapazoglou2851]

With due respect, the fat that you describe as visceral is called subcutaneous, i.e the visible fat around one's girth. Visceral is the invisible fat around one's organs. Cheers!

[@mario.221]

Please stay with bike-fitting.

[@Wtfitsgabonabike]

👋

[@mjharrisleeds]

I have this body type which I've developed after graves disease diagnosis. It's extremely difficult to change it when your daily life saving medication is designed to to slow your metabolism and a keto style diet is frowned upon for my thyroid health by my endocrinology specialist.

[@JPDCC]

Triggering my PTSD 😅

[@fogrider4607]

Replace that video of the supposed squat with one of an actual squat. That 1/4 movement of the range of motion will mislead people to believe it is beneficial.

[@mattkosabek8802]

In case you’re actually curious. A 1/4 squat is actually extremely beneficial for specific athletes. Initial push off in basketball, the power and driving force for defensive lineman in American football and that initial driving force pedalling is all the top movement of a squat.

[@jasonwishart6800]

faaaaaark talk about hitting a top ten list of don'ts. I feel seen. Change the title to "its you not the bike'.

[@xuchenglin6256]

If you think out of the box, shouldn't these people be better off to a touring bike or "dutch bike"? All the fit issues only occur when you try to put these people onto a forward leaning race bike -- even the so-called endurance geometry is still very forward leaning in general non-cycling population. if these people are just as weak as you described, then they are not going to traveling very fast, so the aerodynamics is a non-issue. What's the point to bending over when you only ride at 20kph or so? You source a touring bike, or a city bike with a deraileur, put a big wide cushy saddle on it, then you are done. Mission accomplished. I think the problem is the western image of "cycling" or "fitness cycling" is always around the pro racing image you saw on TV, and with cars solving the very basic needs for transportation, the mental model of bike only becomes racing bike you see on the TdF and that's what in everybody's mind when you walk into that bike shop. People didn't realize there are other options. You guys are aware of that but your answer is still within that mental image -- an endurance bike -- it is still a race bike need a lot of bending over/forward leaning/anterior tilt or whatever termiology you describe. Nobody takes it seriously that there's a alternative way to solve all those issues, that is just not to bending over. A bike that solves all the fitting issue could just be a Brompton bike. There's another flaw in how you describe these body type. What you described are actually patients with pre-diabetes or metabolic syndrome. Not NORMAL PEOPLE just with this Endomorph (or whatever you call it) body type! I think that's because you are a lean guy forever and really couldn't connect with this issue just like I couldn't get why it's very hard for you to put on weight/muscle. So you assume "how could a normal people with a good diet ended up like that without having some health issue???" Then this changed the conversation completely. However there are a lot of guys out there with near perfect health (at least compared with real "patients"), a big belly, a lot of visceral fat, but no circulation issues or this and that. If you do a lab testing they'll have a reasonably good absolute VO2 and power, they have good strength, they do well on every sport that does not involve elevation, probably have the power to drop you on the flat, but only suffer when vertical movement becomes a issue. These are real Endomorph people. You should not suggest that all of these people are all sick with T2DM or Metabolic Syndrome. I think these two different thing should be addressed separately.

[@user-yn5sk5ru5g]

Stop perpetuating this dcto endo broscience, its bunk

[@donwinston]

The stuff about diet is bonkers stupid.

[@fyimediaworld]

Body types have been debunked. Why tarnish your credibility making this video?

[@sd7335]

By whom, fat positivity copers?

[@fyimediaworld]

@@sd7335 - actual medical professionals.

[@naug7]

You know that this classification has been debunked times and times again right? Like 20 years ago. You should review and update your science man, that’s what proper PTs do…

[@imranwahid11]

He just said it start of the video 🤦🏽

[@user-yn5sk5ru5g]

​@@imranwahid11but continues to talk like its real anyway, what are we to make of that?

[@proctermorris6657]

Don't watch then you sook

[@imranwahid11]

@@user-yn5sk5ru5g Listen again if you did not understand. He used the term 'loosely' to describe a certain body type, not as an exact classification. He could not be anymore clearer. They also said some people will not understand and go after them. You are just proving them right.

[@felixjackson2670]

Interestingly well worth looking at where the ‘science’ came from. For example the food pyramid…. Like the ‘science’ that promotes plant foods.