FOUR years of cycling knowledge CONDENSED into 10 minutes

[@tangiers365]

I don't know everything you mention because I am an inner city hipster who rides a fixie but great video! enjoy your content mate it's awesome and so positive :)

[@joshkwan]

Defs a thing or two I could learn from a fixie rider too

[@veryboringname.]

TWENTY years of toothbrushing knowledge CONDENSED into 1 comment: Great improvement, but a better way is to brush each quadrant for 30 seconds each. Your Oral-B Pro 700 will pulsate every 30 seconds to let you know when to switch quadrants. (couldn't resist hahaha) Those foggy rides with the low sun looked amazing! So surreal! Great tips! I really need to use the drops more. I usually just get lazy and move back to a more comfy position on the tops. The social aspect is really big; I rode a lot more when my friends were into it!

[@joshkwan]

Hahaha are you a dentist? 🤣 I have to say that that’s the highlight of the colder weather here in Sydney, we get some beautiful misty mornings.

[@veryboringname.]

@@joshkwan hahaha no, although i do some work for a few dental clinics. Just wanted to roast you more!

[@waviiboiitrey6]

INTRO IS LEGENDARY! Thank you for this video for a new cyclist like me 🙌🏿

[@JulAlxAU]

Stick to sugar water, cheap, clean, fast and very effective. For any ride longer than one hour, you must fuel yourself appropriately. If your ride includes climbs or longer rides in general, I won’t go below 90g carbs. The higher the carb, the better your performance on the bike and faster recovery afterwards.

[@joshkwan]

Sugar + water + lemon juice I've heard thats a great combo haha I do like to carry an electrolyte tablet with me on hot days too.

[@JulAlxAU]

@@joshkwan Use Lite Salt for electrolytes. Half the sodium is replaced with potassium and these two are the elements that you mostly lose in sweat.

[@funkydisciple]

Hello pal. How many tea spoons of sugar in a 500ml would you go for? And what are you having on the bike to ensure you get 90g of carbs?

[@JulAlxAU]

@@funkydisciple You can dissolve 200g of sugar in every 100g of water at 20 degrees Celsius. This is what I usually do: I fill my bottle halfway with warm water, pour it into my shaker, put the shaker on a kitchen scale, add sugar and Lite Salt for electrolytes, shake until fully dissolved, pour that back into the bottle and top it up with water. You can add lemon or orange juice if you like it flavoured.

[@chuckhunter77]

Sugar Water Gang 🤘 My recipe is sugar, water, lemon juice, lime juice, pinch of salt. Tastes just like original flavor Gatorade. Pairs great with a HoneyBun.

[@wilsonrobb10]

On the limit up the climb with old mate doing intro to camera. Really great advice, I would say with regards to posotion on the bike that a proper bike fit is pretty essential also for preventing injuries. Not particularily cheap but vital imo. Also excellent music choices again.

[@joshkwan]

Haha, I peeled off and took the climb a bit easier so I couldn’t be puffed out for the intro. Good advice mate, that’s definitely an overlooked thing.

[@lawabidingcitizen1-e7f]

Crazy beautiful countryside 😊

[@marcbryant8482]

Excellent vid Josh, so valuable to beginners but also more experienced who may have overlooked something basic. And kudos for taking the pedantic comments about the toothbrush (yes they were right but so off focus of the OG vid) and using it as an intro

[@joshkwan]

Haha thanks mate, I thought the situation was quite funny. People were very passionate about it.

[@davidcalvano958]

Just came accross your channel... have watched all your videos great content and love seeing all the routes and some I have ridden... keep up the great Videos ...

[@joshkwan]

Thank you mate. Appreciate it

[@Draenyr]

Great video Josh. Another often overlooked and highly subjective thing is tyres. Some grippy supple race tyres will transform a bike. Too many people focus on the aero loss of wide tyres, but the extra grip and comfort of lower pressure is amazing. It can really dampen some of Sydney's harsh roads and improve confidence in corners. That means being able to keep up some speed and save energy not having to accelerate so hard to maintain the gap to the wheel in front.

[@joshkwan]

Fantastic point. Personally I run 28mm which I love. I run them on the lower end of pressure. Usually between 60-70PSI

[@AdamBurgh]

Tires, and tubes (and tire pressure). Going tubeless lets you run lower tire pressure, which is a game changer. Or at least get bigger tires (28c should be the minimum if your bike fits it). And if you don’t want to go tubeless, then at least get latex or TPU tubes, which will make a big difference on rolling resistance. Buying the right tire is also essential as some tires are needlessly heavy. I’d do all those upgrades before you think about carbon rims.

[@joshkwan]

@@AdamBurgh Too true, this could be a video in itself haha

[@Secretlyanothername]

@@AdamBurgh tubeless is such a pain, more work before you even get on the bike

[@AdamBurgh]

⁠@@Secretlyanothername​​⁠​⁠​⁠ presciently, there’s useful info in the other 5 sentences for the tubeless haters

[@funkydisciple]

I never used to be comfortable riding on the drops but as I did it more often I realised aero is King. Bike position is super important.

[@AdamBurgh]

You’re actually more aero with your hands on the hoods and bending your arms as if you were in the drops. Less surface area for the wind to hit. Thats what the pros do; only move to the drops for stability.

[@funkydisciple]

@@AdamBurgh thanks man. I’ll give that a try.

[@WeberWoodworking]

Under 2 hour ride just water, if a race, very hot, or high intensity add some electrolytes. Be sure to fuel afterward, I prefer yogurt, granola, and fruit, but get some protein. Lighter clothing is easier to see when riding along, we all love the dark kits, but I save those for group rides. Front and rear lights. Radar is a game changer when riding along, but daytime front and rear lights really improve visibility.

[@joshkwan]

All great tips! I love to bring an electrolyte tablet with me in summer. It can be a life saver.

[@Secretlyanothername]

Always ride with something flashing, particularly at the back. Almost nobody wants to hit you, but that won't help if someone forgets to see you in the first place

[@Krith220]

"under 2 hour ride just water" very generalising advice, if you're doing 2 hrs at zone 2/3 and some intervals you definitely need carbs. Even shorter rides unless you ate before getting on the bike.

[@daveirvine]

Great video Josh and awesome ride 🙏 Get your butt down to Melbs and we will get out on all the iconic routes!

[@joshkwan]

Thanks for dropping by and joining us on this ride. It was quite a spectacular morning, I’m glad I got to showcase this route to you. My turn to come visit you :)

[@justinnorrie3594]

Nice video. Originally from Sydney, live in Tokyo -- after the climbs here in Japan, I'm very grateful for Sydney's gradients.

[@joshkwan]

Thanks! I'm coming to Japan in November, sadly won't be bringing my bike with me but I'll be on the look out for some good routes for next time :)

[@justinnorrie3594]

@@joshkwan Haven't done a lot of cycling outside the Kanto region (Tokyo and surrounding prefectures), but the options here are amazing. So many great routes in the mountains of western Tokyo and Chichibu (Saitama) for starters.

[@joshkwan]

Someone recommended me the Shinamani Kaido cycling route near Hiroshima. That looks incredible.

[@justinnorrie3594]

@@joshkwan It's flat but fun. Combine it with the Tobishima kaido out of Hiroshima and venture into Shikoku in between. Some of the best riding anywhere.

[@lx425]

@@joshkwan Second the Shimanami Kaido. Combine with Yumeshima Kaido (the standout, for me) and Tobeshima Kaido for a triangle. Late November is incredible because of all the dozens of types of mikan (citrus) coming into season. To add elevation, head into the mountains on each island (eg. Mt Sekizen).

[@kristinasecret1767]

watched few of your videos in a row! great vids! great content!

[@joshkwan]

Thank you! Appreciate you dropping by and leaving the kind words.

[@stevem3797]

super video, thank you!

[@christianstrojnowski2664]

Josh ... amazing videos!! Hello from Brazil!! ;)

[@AndyTychon]

My 2 cents worth…….stretching. Get in a good stretch/stretching program after every ride. You’ll start to reap the benefits very quickly 👍😀

[@joshkwan]

Too true. I’m going to go have a stretch now :)

[@AndyTychon]

@@joshkwan it’s free speed 😀. Just need to get into habit of doing it after each ride. Calves, hammys, glutes, quads, along with just a slight neck and upper body stretch after each ride. Doesn’t need to take up much time, even 5 to 10 minutes after each ride will be noticeable after a couple of weeks.

[@nicktham1244]

Thanks and a pair of comfortable shoes!

[@joshkwan]

Yes! That being said cycling shoes are crazy expensive, but a good pair of shoes make a huge difference

[@frankmoran167]

I use brewing suger as its powder with no taste and add an electrolyte tab. Bananas pre ride, plus muesli for big days. Cliff bars when on sale are good value or hotcross buns, Aldi sell them year round. Some snakes as they are 100% sugar. Try to minimise waste from pre-packaged gels and drink mix portions but good to carry on big days for emergencies

[@joshkwan]

Good tips, I’m always down for budget snacks and fuelling. Save the expensive gels and drink mix for the race days.

[@robbiedevine8518]

big shout out to local clubs! yes, join one and you'll not only learn but eventually give back too

[@Dustydayzz]

i agree about the drops...also i find that i almost always prefer climbing on the drops

[@joshkwan]

Some of the climbs aren’t that steep here in Sydney, not uncommon to be going over 20km/hr. In that scenario there’s still aero savings to be made , so riding in the drops has some benefit.

[@out_spocken]

climbing on the drops would close off your chest ie oxygen wouldn't it? Short pinchy climbs sure...but can't imagine doing 40 minute climbs in the drop is great. Not that the pros are anything to go by as examples all the time...but unless it's a tiny % climb (ie not really a climb) they're on the hoods not the drops. I mean..great if you don't think it is...but yuo can fill your lungs/chest more the less you are hunched over. So unless you're going so fast up a climb th aero benefits overweight actually breathing...or you aren't actually climbing that hard to begin with...I can't imagine how this works, again given literally no pro climbs on the drops

[@joshkwan]

There’s a few short climbs in Sydney which are about 5mins and only about 4% gradient. I don’t find it too prohibitive to ride in the drops for that time period. Agreed that for the longer climbs it’s probably better to sit up a bit more.

[@dragoncloud7830]

I climb almost upright. Open up that hip angle.

[@Andrew-be3xl]

Always keen for your videos

[@joshkwan]

Thanks mate! Appreciate you catching the videos and commenting :)

[@TheChindoboi]

Cliff bars for fueling and aero bars and yoga stretching can also help improve performance

[@weafk]

Better alternatives to cliff bars. They full of junk. Raw sugar water is great two bottle 50g sugar. Coconut macaroons great and bananas

[@TheChindoboi]

@@weafk I prefer sports nutrition 101 in my water bottles which have a mix of carbs, electrolytes and other good stuff in them.

[@gregoriohb]

Good job, subscribed.

[@malachi589]

Great video

[@hassbeen7859]

Sick one!

[@joshkwan]

Thanks mate! Got some good footage of you descending :)

[@hassbeen7859]

@@joshkwanyou never disappoint me…

[@Jenny-kl1vt]

Another great video keep it up

[@joshkwan]

Thank u

[@ModerateCyclist]

This footage is awesome dude. New camera?

[@joshkwan]

Been using the Insta360 Ace Pro for a while, but been testing different settings and profiles. Thanks for dropping by!

[@fabianmolyneux2308]

Josh another great Vid and great advice. Did you notice a change in the tooth-brushing? Did it reduce wind resistance across your teeth and if it did how many watts do you think it saved? It’s all about saving the watts.

[@joshkwan]

Change my whole riding experience I now ride with my mouth fully open

[@blaze1148]

The most important choices for comfort, speed and power are: 1. Saddle [Comfort] 2. Bibshorts [Comfort] 3. Shoes [Comfort and Power] 4. Helmet [Comfort and Speed] 5. Wheels [Speed]

[@joshkwan]

All very practical upgrades. I would say people should focus on these before thinking about buying a crazy expensive frame.

[@marekpawlik9655]

I would buy good tires way sooner than wheels.

[@Secretlyanothername]

@@joshkwan agree with the comments, and would say that most people should upgrade their contact points - shoes, tape, great bibshorts (MAAP or similar quality) before doing most other upgrades.

[@Secretlyanothername]

@@marekpawlik9655 GP5000s last forever, they're worth every cent

[@jeanmarclevy7752]

You totally forgot tyre pressure … I see far too many guys riding with too much tyre pressure, believing it makes them faster. Wrong, makes you feel all bumps on the road more, it you tired quicker. Great vid txs

[@joshkwan]

Very very good point. I’m saving that for a future video ;)

[@jeanmarclevy7752]

@@joshkwan I guess that’s my 30 years of riding having a view. Ride safe cheers

[@zeuszuki6698]

What chainring combo do you run?

[@joshkwan]

Currently I am on 52/36 11-34 I like it a lot, I used to be on 11-30 which had really nice gear shifting, but I think having that 34 is super handy up the steep climbs

[@zeuszuki6698]

@@joshkwan I run 52/34 cr on my roadies with either an 11 30 or 11 32 cassette. You can buy a Sram 34t cr that fits shimano. Keeps the cassette gearing closer in the taller gears. Been doing it for almost 10 years, no shifting problems and never dropped a chain.

[@joshkwan]

Thanks for the tip Never considered that before

[@paulw677]

I have run a 52-34 Shimano chainrings on Ultegra Di2 11spd for 60,000km without issue. Paired with a 11-32 cassette. Recommend it in Sydney and any climbing events

[@anthrology123]

I'd like to know how to go stronger, further and longer...in other areas of life.

[@joshkwan]

Stay tuned for my special online training course

[@Cliffy29]

10k subs

[@out_spocken]

Jordan Peterson says make your bed. Josh Kwan says brush your teeth....correctly! ;-)

[@joshkwan]

Hahaha apparently there’s a lot of technique to it.

[@out_spocken]

​@@joshkwan You know you're a guy if everyone else tells you what you should already know if only you'd read the instruction booklet lol ....and don't forget your toothbrush ;-)!

[@JitinMisra]

Interms of effects that are hard , what would that be interms of max heart rate ? I.e 80 percent , 100 percent ?

[@joshkwan]

I would say your threshold zone Which is about 80-90%

[@JitinMisra]

@ also what nationality/ ethnicity are you ? I know you said you live in Australia

[@joshkwan]

Malaysian/chinese

[@Simon-Simon-Simon]

many years riding gels and bars $$$$$ just a banana 45min into long ride or pre race roll out on those long session dried MANGOS' - FIGS - APRICOTS few bags from HARRIS MARKET LASTS MONTHS DRiED FRUITS AND WATER my go now

[@wackrapsatire]

exactly, and healthier

[@gabrieldenoury5863]

Any issue with fiber if you fuel on that for a few hours?

[@Simon-Simon-Simon]

@@gabrieldenoury5863 NO never if anything your gut is dry due to sweat moisture is sucked out of gut

[@Deep_stew]

Don’t understand why 34-36t aren’t standard

[@joshkwan]

For shimano 105 I think they should give you the option. I think it’s a bit tricky having 11-30 as standard when the front chainring combo for 12 speed is 52/36.

[@yourdeadjack]

Smaller front rings are better than bigger cogs in the back. What’s the point still peddling a gear over 40mph. Less gaps in the cassette 🫡.

[@chuckhunter77]

I've got multiple 75-125m hills (6-12%) regardless of the direction from my house. My stock 14-28t just wasn't cutting it.

[@bullet24698]

Bro I’m 28 almost 29 and I too just learned not long ago you are barely supposed to move your electric toothbrush and let it do the work lol

[@joshkwan]

At least you didn’t find out when you’re 30 like me 🤣

[@bullet24698]

@@joshkwan :p hahaha

[@adamhan4891]

1 char siew bao + 2 siew mai + 2 har kow.. done...

[@joshkwan]

My man knows the elite fuelling strategy

[@exposuresofthesoul]

Damn dude, you’re still doing it wrong 😂 Make a circular motion and go around your gums slowly.. make sure to spend about 15 seconds on each side of the teeth, splitting it up into 4 sections

[@joshkwan]

Im ready to make a 30min video on this topic now

[@lyndonrichards5279]

Creatine….for all ages

[@joshkwan]

🤣🤣🤣

[@DMurdock]

Brush your teeth before every ride. Bacteria multiplies exponentially, so reduce that base number before you start covering your teeth in sugar.

[@logictd567]

You’re switching quadrants too fast my boi. 30 seconds/quadrant with light pressure going over all 3 surfaces

[@joshkwan]

Hahaha love it I get the full 2minutes evenly distributed across the whole mouth, in a chaotic but orderly way 😅

[@out_spocken]

I hope 9 out of 10 of those dentists can't show their faces!

[@johnnydarko8031]

first

[@joshkwan]

Onya mate!!

[@marcusantonyledulx]

Your video is highly informative but I disagree on one point. Nutritionally, why not eat real food instead of gels? Gels are an emergency food if you suddenly chill or bonk. It's a highly processed product. Factory food is not good for you

[@joshkwan]

All good to ask the question. When doing fast paced events it is not possible to eat normal food. A gel can be opened with one hand and consumed within 10 seconds while riding at 40-50km/hr. You can't do that with a banana or a sandwich.

[@randygravel2057]

Cyclists should get in better condition. Example tdf riders are in horrible condition the second they get off the bike, because it’s not weight bearing (that’s why cyclists that do a lot of miles are confused why they have a gut). Being in cycling shape has zero cross over to real fitness or being fit for any other endeavor. Did you see those riders in this yrs tour do push ups? They struggled, especially for being in their twenties. Hell I will add imo I think that chick that won road race gold was so strong because her back ground in rowing. Rowing gave her a base in real fitness especially in hip flexion/posterior chain, which cyclists are very weak at. This dude mentioned the five points of contact. That’s the problem. Your muscularity is basically slack while riding because it’s too supported by those five points. Also That’s why your back hurts. If you wanna get faster on the bike. Riding more has limited benefit. Get stronger as a human being. That will get you faster in everything.

[@daveli7775]

Cycling helps to improve your cardiovascular System. Its lower my pulse while running. The reason why cyclist are fat most of them make stups at restaurant and eat all the faty food and drink beer.

[@aczech12]

Pro cyclists need bare minimum of upper body muscles, they do huge climbs where too much of them is balast you need to drag for 1000's of kilometres. Aero penalty from muscles they don't need is handicap too. So, they even shouldn't do too much of push-ups.

[@randygravel2057]

@@aczech12 your unaware of the amount of work it takes to add one pound of muscle to the human body.