Get Fit In 4 Weeks Ep. 1 | Planning & Preparing

[@gcn]

Are you getting involved in this training plan? 👇

[@GaryTurbo]

A 1000 calorie diet (500 calorie breakfast and 500 calorie dinner) while practicing clipping when riding

[@slimelord314]

Yeah I'll see how long I can hold on

[@abarth1010]

Hope to, have first 100 mile ride at Velo South in September. I need to.convince my 2 yr old son to give me some time off each week though!

[@GaryTurbo]

I havent got my outfit made yet so Im not going to ride my bike far

[@ElonMuckX]

Think we need new episodes of the Presenters Bikes. I wanta know more about Chris' Orbea!

[@LUCYDIAMONDBOXER1]

Chris takes off helmet....hair is immaculate 😐😎

[@grandad1982]

Chris is a natural. Good choice.

[@nessuno5403]

grandad1982 some of his delivery was awkward and he stuttered too... room to improve

[@steezymtb5876]

I agree. Considering how new he is, he does a terrific job, really natural talent in front of the camera.

[@gcn]

Thanks - we think so!

[@ronbell7920]

Met with some fellow cyclist in a Colombian Cafe last week in Statesville, NC. GCN came up in conversation. Unanimous, we love GCN! Thanks for the great tips Emma and Chris did a great job on this one. Now, just to buckle down and do as shown! Thanks!

[@gcn]

Thanks Ron!

[@slimelord314]

How to look like Chris in 4 weeks... I like it 👍🏼

[@gcn]

Us too!

[@lisapet160]

Induce "functional dehydration" ((c) Team Sky), dope like hell and blame elevated drugs concentration on that carefully induced dehydration. Don't try to explain doping content in your blood by weight loss - that try was rejected during the Froome probes' investigation at early stages. "Functional dehydration" makes you clean in terms of dope dosage by body weight.

[@slimelord314]

LisaPet that escalated quickly

[@kazimirsmith]

7.5 to 9 hours of uninterrupted sleep ... a night?!? if only ... chris, you seem like a natural at presenting and i think you're a great addition to gcn

[@carlose6010]

Kazimir Smith A little bit of liquid melatonin? Possibly those new bose sleep earplugs. For some, slerp is priceless. Assuming you don't have insomnia. Even then the liquid cap melatonin may help! GL

[@kazimirsmith]

thanks for the tip! i did try the tablets a few years ago but will try the liquid and look for the bose earplugs - def agree, a good night's sleep is a wonderful thing

[@nessuno5403]

He stuttered in parts... no doubt more time training in front of a camera will help...

[@gcn]

Thanks, Kamimir, we think he is too!

[@DavidWard14]

Get that sleep, lack of it will kill you one way or another 😕

[@beigemaster]

1:30 in, finally the mystery of what happened to Matt’s door that he left open all those years ago is answered...

[@DigitalProclaimer]

3:35 - I can only dream of owning that much quality kit!

[@SteffanHarries]

I'm riding a hilly 140km sportive tomorrow... I could've done with video this 4 weeks ago 😁

[@gcn]

Better late than never 😉 Good luck!

[@abedfo88]

hopefully you aren't dying out there!

[@SteffanHarries]

I'm cooked. Stick a fork in me, I'm done 😂

[@thegamingwolf9036]

I have watched the video so many times I just love watching you sprint

[@CreRay]

I found that my motivation took off when I registered for a 6-day sportive in the Dolomites this September. I want it to be epic, so that's my motivation. If I'm not fit it will be 6 days of hell! I find the commute series extremely helpful for this, I don't ride to work anymore, I arrive at work after finishing my training:) I do one of them almost every day. When Emma said it breaks up the commute, I found that to be very true. I just reserve the HIIT intervals for the weekend as I'm afraid to doze off afterwards.

[@gcn]

Good luck for that CreRay! You'll be great 👊

[@CreRay]

Thanks GCN!

[@JMise]

Is the door behind the bed a hack or a bodge?

[@steveindorset]

Great vid very informative for beginners like myself. I loved the 2 days on 1 day rest, 3 days on 1 day rest. Big thumbs up from me. 👍

[@nickrobinson2023]

Great tips. Thanks for sharing.

[@tpebikego]

Very good advice, especially the part of preparing all of your cycling kits the night before.

[@monadoIogy]

Breakfast is highly debatable. Intermittent fasting (which often means skipping breakfast but still consuming your usual amount of calories per day) offers a slew of benefits to athletes trying to get lean and build muscle.

[@sickboy8682]

purpbroccoli agreed.

[@dawaimonsieur1581]

Isn’t it better to eat more for breakfast and eat less at night?

[@connieback7577]

Thanks! This is great. I'm looking forward to the next installment.

[@robinowen8128]

I'm already in training for 1060 km bike packing trip in September & I'm interested to see your ideas

[@gcn]

Stay tuned for the rest of the series!

[@a_depressed_monkey]

Good work Chris, getting better at presenting, keep it up

[@gcn]

niranchan Thanks!

[@ecramfontanilla2664]

Words simply can not describe how helpful to me Forwago is. It completely changed the way I think and feel about everyday things. This program is too good and it is too bad that many people don't know about it.

[@MrJgibo1]

I made my goals this year to ride every day. Reach 100 miles a week and 500 a month. All this to lose weight.

[@stevesteranka]

Nice work mate! I know people have been giving the new prezies a rough go, but France wasn’t built in a day. More vids under their belts and the content will surely improve. And enough with the #IMissMatt comments. We all miss Matt, but he’s gone and he’s not coming back! Cheers and keep it rolling!

[@gcn]

Cheers Steve! Glad you enjoyed the video

[@sssxxxttt]

Many things to remember. An even more detailed post ride routine would be appreciated: when and what to maintain of the bike and equipment, garment care, stretching and refueling our bodies. All save time for the next ride.

[@gcn]

Nice idea Andres, something we can look into for a future video!

[@AB-qm8wq]

Finally! Thank you for following my request. Now pls structured training video series. I would go for FTP 300 Watts in 3 months. Coming from an FTP >250 Watts level. Thanks guys!

[@gcn]

Glad you enjoyed this one and stay tuned for the rest in the series

[@TheWaxChainFanClub]

Meal prep can be such a big part of getting nutrition dialled in. If all your meals are good to go you're much more likely to stay on track and not make hungry decisions.

[@gcn]

Nice tip Michael 👍

[@CycoWarriorx]

Great tips... I lay my riding clothes out as well, I just don’t put my shoes on my white comforter... 😉

[@philiphiggs1615]

Straight into a cold shower after today's hot Sunday - humid 28 centigrade ride. Thought Dan's summary of stage 1 TDF was excellent. Lasty or should I say the brick could have been involved a little more though, rather than looking like a whipping boy. Brilliant work GCN.

[@gcn]

Thanks Philip, glad you enjoyed the TDF summary 👍

[@ftrider1768]

Always good to prep your kit before the ride 👍

[@gcn]

Sure is! Saves lots of time in the morning

[@batbawls]

Sleep and breakfast, my two favourite things

[@joshtipton7417]

Chris looks like a more ripped version of Simon

[@charlesmansplaining]

This Tour 2018 and the Froome saga has inspired me. Instead of watching the Tour I will be on my bike. I don't care about the Tour any more. Instead of watching Pro races I have cancelled my subscription to NBC Sports Gold and I have taken my love of the sport to other types of cycling. Gravel. I'll be selling my road race bike.

[@javorgeorgiev6130]

I count my 12 hour shift as the rest day. As long as I get enough sleep, 5 or more hours of riding without any break or eating don't bother me. My only worry is how lackluster my sprinting and 5 minute effort is compared to prolonged riding.

[@iberiksoderblom]

I've only got TWO WEEKS to reach my goal. Going from 30 km commute riding, to participate in a 133 km bike race...

[@pierce9128]

Would using a trainer be any good at all. The roads around where I live aren't safe for evening cycles. Would getting a smart trainer help me build strength and endurance for the road.

[@Finarvas]

Been hitting the weights at the gym for 6 months and just got a new bike to help with general fitness. Any thoughts on how to combine cycling with other forms of exercise?

[@chrisoliver6690]

Finarvas An early morning ride is good, you can recover in time for an evening in the gym.

[@ronbell7920]

Finarvas, Cycling before lifting makes for more effectual lifting if I remember right. Also, one can mimic HITT training on the road and when hitting the weights. If your goal is real fitness, not just building muscles to look at, then fast reps, and many with emphasis on the decline will really help. Work to fatigue with many reps then take a rest or move to another muscle group. You will amaze yourself at how quickly gains can be earned. Good luck!

[@Finarvas]

Thanks guys :)

[@DavidWard14]

Do them far apart from each other. They release different, opposite, chemicals in that body that can cancel each other out. Morning then night like suggested is a good plan.

[@gowman813]

Love it. Wonderfully done. 👍🏻

[@gcn]

Thanks Gary, stay tuned for the rest in the series

[@hjshoon5244]

Noticed Chris using speedplay. Vaguely remember seeing Emma using it too(?). Any videos on how it performs compared to other type of pedal and cleat types?

[@Lektrolind]

Bought my first bicycle in 10 years today. I guess it must be fate.

[@modemark]

In 4 weeks? I have to wait another week for the next video!

[@ABH313]

Chris has the best looking helmet hair anyone has ever seen...

[@KevinBooker-ex5zs]

This is my first road kzbin.infoUgkxMesz3KOGEmwmvyKQfLfrRSUXLFzfVHZA and I have taken it out a handful of times and so far it is exceeding all of my expectations. I didn’t want to break the bank on a first bike and the herd is a great option for getting a fast bike with reliable components. I plan on riding this bike for many years to come. Thank you Sava!

[@connieback7577]

I'm seeing way too many comments about the door. I love it. It was tres chic 10 years ago (and still quite nice, IMO) but, can't we move on?

[@diluteduk]

Emmas put her glasses on, there must be some science on the way

[@gcn]

🤓

[@superstrange5369]

Thanks for this!

[@gcn]

You're welcome!

[@lanzji1345]

You strongly recommend breakfasts - to which I agree... for most body types. Some body types however - let's call them tending towards "heavy bones" - may need another approach. I do have such a body type. I used to say I gain weight by looking at salads... Now, people with this kind of metabolism aren't going to be professional cyclists or fitness instructors, and so usually get overlooked in fitness and nutrition programmes. I had to develop my own way, based on recommendations by a specialist MD. I don't do breakfast anymore. With my metabolism, this is no problem - I almost never get blood sugar problems. I know that my body is anyway no use for high intensity sports. I can however go on for a day with no calorie intake whatsoever - well could, I'm at a low fitness level now for "life and so" reasons, so I need to train to get back to where I was. I miss being able to climb all these beautiful alpine passes. Anyway, as I stopped reading breakfast, my weight went down, my health and fitness went up, I felt better than for a long time. I still carry about one Emma to much around (no cycling kits for me, they do stretch but not that far...), but it isn't a Chris anymore... I did set a goal, however, as you recommended: a Paris - Mediterranean bikepacking for within two years, including an attempt at Mont Ventoux... Let's see, I'll have a travel cycle again in about a month 🚴😊

[@nessuno5403]

Pascal Joris too long, what's your summary? 😜

[@lanzji1345]

nes suno 😒 fat people may need to abandon breakfast, and I'm gonna climb the Ventoux 😁

[@nessuno5403]

haha you deserve a prize :P

[@realscorpion82]

Great video 😀 i gotta get my arse back i to gear and just startet my 3 weeks vacation sooo this vid comes at the Best possible time 😀👍🏼

[@gcn]

Realscorpion82 Awesome! Stay tuned for plenty more training videos!

[@ronnyverduyckt898]

Nice video. I learn + i'm on the ride way.

[@gcn]

Glad you enjoyed the video

[@willgh6767]

Anyone know any good apps for planning out training?

[@pobg]

He's a fucking tank

[@k24hybrid]

Excellent!!!

[@gcn]

k24hybrid Thanks!

[@emmajones7838]

How much the bicycle weights?

[@aidy200]

What’s Chris got a door as a headboard?

[@Paragon9299]

Can anyone help? Comfortably ride about 10mile round trip to commute, do you think training for a 100miles by 23rd Sept is possible ?

[@lucaschmied848]

Which cycling sunglasses is Chris wearing?

[@TimothyFish]

"I'm too cheap to buy a headboard. Let's just hang that old door on the wall."

[@danger.m]

A training plan with recovery pie! 👍🥧

[@gcn]

Sounds like a pretty good idea to me!

[@dragonduelist5107]

U guys should make an Irish gcn

[@kippen64]

Room temperature water? In my case, that would be 8°C. Sometimes colder.

[@John_Wood_]

That door headboard. Genius or not?

[@TheWaxChainFanClub]

John Wood It's great till someone opens it.

[@gcn]

Hack!

[@pranavharikrishnan9840]

Message to Emma Hey Emma I am currently attending a summer camp at a university in USA and I met a girl called Emma who looks exactly like you when you started racing

[@LucaBonato]

stretching does NOT prevent injuries, not a study ever said it. Flexybility maybe, but you should do 20 min minimum, but being more flexyble is more efficient is some way in cycling where the position is "restricted"? I prefer doing some good force development at the gym

[@lenahygiena]

luca bonato at least stretching helps not to have cramps afterwards

[@LucaBonato]

+Elena Dolgin nope... stretching just help to quickly solve cramps, not prevent them.

[@lenahygiena]

luca bonato yep, that is what i meant, maybe i didnt phrase it correctly. Stretching after the ride helps not to have cramps the next day.

[@LucaBonato]

+Elena Dolgin I've got it right the first time... as I said stretching after a ride does not prevent muscle cramps in the next few days. It works just when you are having a cramp, that is just a muscle spasm. Even drinking electrolytes during sport does not prevent muscle cramps, neither drinking. It's more complex than what normal believing told us. But it seems it has a familiarity in family members.

[@LucaBonato]

+Elena Dolgin the soreness you feel the next 24-48h after exercising is called DOMS: delayed onset muscle soreness. There are different theories around this topic, one is that muscle fiber breaks up during effort, causing a bit of inflammation. Others tells that it's just a central (brain) mechanism to just make you tired and less prone to exercise again, just like a danger message: don't work out or bad things are coming ;)

[@thiagov6123]

What if I just like going out and riding hard for 2 hours everyday without any specific training plan?

[@julen2380]

Great video by great presenters on a great series! But...erh...could we not have close-ups of Chris' legs when you are actually telling us important stuff? I might struggle to focus on the words. ;)

[@jannarose3946]

I was so depressed because of everything that has been happening in the world lately and I started gaining weight like crazy. The one thing that really helped me to get better was Forwago. A big thanks to everyone who puts an effort into the making of programs like this.

[@mrglobule1259]

Unbroken sleep. What is that? I’ve fond (repressed) memories of it in my childhood. Nowadays I wonder if I really just dreamt about it. Seven-and-a-half to nine hours? Now I know you’re just trolling.

[@Lordash2000]

Are you using a door as a headboard?

[@christill]

I’d really like to see more videos focusing on urban / suburban riding for fun or commuting. More stuff on ebikes that aren’t mountain bikes. Because EMBN don’t go beyond off-road as you would expect for the name. More stuff for people who want to ride to work after not riding a bike for years or even decades. Tips for people who have never ridden a bike before and are embarrassed about starting as an adult. Stuff like that. GCN is very road cycling focused. A true global cycling network should also have a strong focus on the cycling we want normal people to be doing. They do talk about stuff like that on the GCN show, but not much elsewhere. If it can’t happen on the main channel, an EBN or ECN could probably do well. Or an Urban Cycling Network. They’re big segments that GCN often ignores. Except for a few videos like the one in London on Boris bikes or the commuting challenge.

[@lisapet160]

Get a scooter and learn traffic rules and regulations.

[@christill]

LisaPet I had a scooter for 2 years. What’s your point?

[@lisapet160]

Chris Till That's fantastic! The North Point is my.

[@nessuno5403]

GCN is clearly more sport oriented, whereas your idea is more for cycling as a means of transport or basic leisure? It's a misfit

[@EpiDot52]

Chris Till people who ride as a hobby are more likely to consume content about their hobby than people who ride for transportation.

[@donnachaoconnor9425]

Is 100k in 5 mins over estimating?

[@carlose6010]

Do Co No.

[@yohidai]

Christmas colour way Orbea.

[@sungrace4491]

👍👍👍👍

[@stephentuthill4598]

What do you recommend for those of us who do the night shift?

[@jochem1986]

Stephen Tuthill uhm... advance your carreer? ;)

[@carlose6010]

Jochem Possibly he's a steel worker, or Marine Engineer? I think you should do you're workout before the shift, and get good rest. Possibly with the help of Melatonin liquid caps if necessary.

[@ckcycles7624]

Spent 2 years training while bartending the night shift. The only way I made it happen was to go full nocturnal. I was training between the hours of 3 am to 6am, then getting my 8 hours of sleep between 7am and 3 pm. Allowing me to “start” my day around 4pm with a good breakfast before heading off to work around 6pm. Any other alternatives will leave you increasingly fatigued, killing your training and immune system

[@maxb7281]

I work nights and find the turbo trainer a very valuable training tool I tend to follow zwift or gcn training video

[@JC-ss2sn]

Bartender here, I guess it depends on the intensity of your work life. I actually like training before work, get all the good weather and sunshine and endorphins going into the shift. But it can leave you burned by the end.

[@Stefanosinf]

I do one 3-4hr ride day, one rest day. Is this anti-productive? I'm 42, I been cycling for 10 yrs now (at a lower pace tho) and have no goals other to be fit & healthy.

[@nessuno5403]

Stefanos infinityphoto you missed the point then, since this video was to get "race" fit for a summer event

[@Stefanosinf]

nes suno yes, I guess you're right... 😉

[@gcn]

Hey Stefanos infinityphoto that sounds like some big riding there! If your goal is to be fit and healthy and you enjoy it then go for it!

[@Stefanosinf]

Global Cycling Network thanks guys!

[@wsbull78]

I played the part about me needing 7.5 to 9 hours of uninterrupted sleep to my 3 year old twins...

[@abedfo88]

chris is so ripped, so jel.

[@dragonduelist5107]

at the moment I'm training for a 100km uphill any tips for training

[@danfuerthgillis4483]

Dragon Duelist a big tip that is never mentioned is to make sure your chain is well cleaned/ lubed, and make sure the indexing is done on the cogs or you will be distracted by any little noise since going uphill puts more pressure on the drivetrain of the bike. I would not do 100 km uphill with a noisy pedals, bottom brackets, chain rub on FD, gear grind on the back derailleur etc . Use a small music player and earbuds as any noise on the bike will throw you off and frustrate you.

[@p44doyle44]

#gcnhack. Chris using a old door as a headboard.

[@Mothly1]

My goal is to get 4 seconds off a hill climb on my commute to get that QOM!

[@nessuno5403]

Mothly1 drop weight 😜

[@gcn]

Go for it! 💪

[@Pratalax]

1:30 - I wonder what his doors are made out of...

[@doraymon4797]

1:42 ...9 h unbroken sleep... yeah tell that to my 2 and 4 YO kids who wake me up 4 times a night

[@kevinrowe456]

What a good combo

[@gcn]

Thanks Kevin

[@GaryTurbo]

SPD cleats/pedals are tough to use

[@chrisoliver6690]

Gary Turbo in what way, tough to clip in and out? If so you can back the spring tension off to make it easier.

[@nandarizkiee]

u'll get use to it in less than a week

[@connieback7577]

Yes, and there is absolutely no scientific evidence that they are useful in road biking. If you are doing stunts where you need to be attached to your bike they are great! But, if you want to improve your pedaling, forget it.

[@Psyk078]

@Connie Back...they're quite helpful pulling up the bike when sprinting climbs or just climbing steady and using different muscle groups.

[@connieback7577]

Psyk078 Show me the science that supports that.

[@skatastik101]

When he is in the bed, all i could see was that he had his legs spread wide under the sheets....why cant i unseeeeee???

[@brandonweinert7954]

Friends don't let friends ride Orbea. Ask Craig Alexander!

[@dcliftonsimms]

Putting your helmet on a cafe table is a major faux pas... I think you even covered it in a video once!

[@Dipidychip]

Nooo but like HOW shud WE ACTUALKY train like wat shud we do ??

[@jimmyjohnstone7258]

This only works for those already fit and down to a healthy weight. Fat slobs will get nowhere except very downhearted in trying to cram months of training into four weeks. Do a series of videos for fatty bikers with a year to get fit. A much more practical set of videos is required.

[@MrJuzt1n]

People who set goals are more likely to achieve their goals.... pro tips lol

[@rayzberg]

Did I miss an episode "How to get fit quick. EP.0"?

[@brendavane9148]

British cycling 4 week hill climbing program.

[@londonbornuk]

Brenda Vane I've also used this and it worked a treat!

[@jae19882005]

Why has he got his helmet on in doors??

[@gcn]

Too keen to train!

[@Starkalicious07]

S.M.A.R.T. objectives. Urgh! I get on my bike to ditch all that shit.

[@TheWaxChainFanClub]

"Get out of your kit as soon as you can... if you're hot and sweaty or wet and dirty.." Now we're talking my language, Emma.

[@sillem4337]

I have only 2 weeks lmao XDDD

[@Peds013]

Anyone else wondering why he has a door on the wall as a headboard for his bed :-/

[@abarth1010]

Peds013 looks like a stupid trendy hotel 😁

[@simonemarin]

As advertised in the interdimensional channel it is a fake door

[@jackwhite8988]

i miss matt.... :(

[@davegearing2941]

Unfortunately SMART just reminds me of bullshit work appraisals!

[@exploretheworld8579]

Tomorrow I gonna ride 280K! Follow me om Instagram, Mike_with_the_bike98

[@bizzehdee]

Is it just me, or did they miss the fitness part of this get fit video?

[@nessuno5403]

Darren Horrocks it's an intro to many parts

[@gcn]

Hey Darren, this is just the first in a series. This is an intro of basic principles, more details to come!

[@jnfluenza]

how to get fit in 6 day before race after not cycling in a year :'

[@gcn]

Hard.

[@jnfluenza]

Global Cycling Network basically doomed, takes a miracle to win, i'll try my best tho,

[@Keyboardbeatz]

this guy has nice legs. no homo

[@nessuno5403]

Keyboardbeatz you sure? (2nd part 😂)

[@gcn]

💪