How Do You Accurately Measure Your Heart Rate Zones? | GCN Tech Clinic

[@gcntech]

Do you have any burning tech questions? Let us know in the comments below and we'll answer them in a future clinic! 💬

[@mattwood2612]

It was mentioned that it is possible to do a blood lactate test kit at home to establish your metabolic zones. I think it is something I could do myself for the first inflection point (zone 2/zone 3), but trying to take the blood tests whilst doing zone 4/5 and 6 would become hard. I think this would be a great idea for a GCN experiment to use a GCN presenter (guinea pig) and see if the presenter can do a self diagnosis blood lactate test whilst riding his/her bike.

[@rayjuan8133]

Hi Alex and Ollie. Is it true that there's a limit to the number of times you detach and reattach a quick link, and after some time you need to replace the link otherwise it reduces its effectiveness? What would be a good indicator when you need to replace?

[@ericziemba9188]

@gcntech #AskGCNTech Howdy Folks! I have a Cannondale SSE with Hollowgram cranks. I recently swapped the arms, from a prior version to the new '22 ones with the self-extracting bolt, and am now seeing a little side-to-side play which I didn't experience previously, despite going from one thin spacer to two. I've read that the wave spacer is not supposed to be full compressed, but it is it okay to have a small amount of side to side play?? it's probably not more than 1-2mm. Thanks!

[@dogsdangelies1]

Do you need a special tool to remove the label from a T-shirt ?

[@screscenti]

#askgcntech Here is a dumb/brilliant question, this also applies to the #bikevault. Some logos on tires have the Manufacturer separate from the model of tire and some have it together. What is the proper way to line up the logos to the stems. I know, way too much time on my hands!

[@dl4209]

After a quick internet search, turns out the University in my area offers VO2 max testing through their sports fitness department to the public for a very reasonable fee. I never would have thought to investigate as I always thought these types of tests were only available to pro athletes. Wonderful suggestion!

[@ethangodridge6833]

Lab testing definitely important for me. In regards to training zones; everybody has different physiology and lab testing worked well for me as you then have accurate training data to use. Thanks Alex and Ollie.

[@gcntech]

Lab testing is real great! Makes the work of difference, but can be very expensive 👀

[@ethangodridge6833]

@@gcntech True. But if you’re serious about your training then it’s a wise investment for me.

[@arvidfahlander5364]

HR zones also vary from your current fitness, degree of fatigue & if you are getting sick or recovering from sickness. Your summer form can have a drastically different HR max from your winter form for example.

[@KeithCollyer]

@@gcntech In the absence of proper lab testing, given you know your HRmax and resting HR, are there typical %ages that can be used to determine the HR zones to a reasonable approximation?

[@BixbyConsequence]

I know that for 9sp cassettes it was possible even recently to customize. Harris Cyclery used to assemble specialized (Shimano) cassettes for touring, to give good climbing gears and closer spacing in the "cruising" range, while sacrificing 11,12 or even 13t cogs which they considered "useless" for touring. Eg. 14,15,17,19,21,24,27,30,34. Don't know if this was ever a thing for 10sp or higher as 9sp is still my "new" bike :). Back in the day of course, freewheel cogs were individually available but rarely needed because they lasted nearly forever to begin with. And if you did manage to wear one out, they were symmetrical and could simply be flipped around for another go at "forever". Though the friction-shifting performance and finesse required would probably cause someone raised on indexed shifting and Hyperglide to faint straight away. 😄

[@newttella1043]

I remember when individual cogs could be bought at any bike shop. Before ramping was a thing, yes, flipping the cog or chain ring was a great way to save money. I still do it on my 90s mountain bike-turn-city-commuter. Ollie and Alex are waaay too young to know this.

[@frantzs1077]

Still possible to get individual cogs for smaller ones. Bigger ones are usually in sets by 3 big cogs in one piece. Plenty of options to choose. Planning to customize my 11 gear 105 and found cogs online without problem.

[@andrewmcalister3462]

Niklas should also look at his fan/cooling set-up. It can be hard to sustain high levels of output indoors when you are overheating. Experienced zwifters often use multiple fans, or hurricane strength carpet blowers to stay cool.

[@ridealoha2717]

Your age can really affect your heart rate zones. Found mine were way off. I looked at my max heart rate from ride data vs auto calculating based on age. At 56 my real max heart rate is 181 vs my estimate age rating being 164. Big difference which is expected since I regularly exercise vs my same aged counterparts. You could be experiencing the same thing.

[@blubaughmr]

Back in the days of Uniglide, there WERE loose cogs. They would dig grooves into the splines on the freehub body. The bolted together cassettes spread the load and don't tear up the freewheel body.

[@davethedogdude]

On my SRAM Rival setup (with a clutch in the rear derailleur) I can swap between 2 sets of wheels, one with 11x42 and the other 11x36 without any adjustments to the chain or b-limit screws. Chain is sized for the 11x42, but the clutch takes up any slack, and the chain tracks properly across all the gears.

[@jseski9209]

Great show as usual, fellows; however, I'd like to point out one thing that the industry is making confusing (& I think GCN is in the perfect place to be the catalyst for change). That is regarding FOG Rider's question at 5:31 in the vid. There are 3 different systems all using the same "zone" language. (1) The hot new training thing is the whole ZONE 2 training...which is specifically to be focused off the more detailed example of what Oli explained quite well. (2) Heart Rate zones, have been referred to as zones 1 thru 5 since the '70's or '80's & specifically each zone is to represent a certain percentage of what is deemed as your maximum heart rate (which IS different from what Oli described). They are closely related, but not the same. (3) Furthering the confusion (& frankly really mucking it up) is the use of 5 zones within programs like Zwift which are all based on a percentage of your FTP. Which is NOT a direct correlation to your heart rate zones. Over time on zwift I continually (gradually) increase my FTP (& consequently increase my zwift zones and all the wattages change w/in the workouts in line w/the FTP changes), but that does not change my real-life heart rate zones (on the contrary, as I age the heart rate zones decrease!). As we age, the amount of peak stress or duration of stress in which our heart (which is a muscle) can take, just like any other muscle in the body, lessens. So, even though as an avid cyclist pushing myself through various training, I can increase my FTP (which in turn, changes my FTP related "zones"), it does not change how much harder I could, or better said, SHOULD push my heart. My heart rates' zones are still the same. The industry (and the average cyclists) are misusing or interchanging these terms. As a personal example: at 51 I can still go out & hammer a 25-30 mile ride, get a strong 20+ mph average, & my heart rate (especially the last half of the ride) will most likely be banging around 185-195...just like I did when I was in my 20's. That was ok when I was a 20 year old, but is far more dangerous for me to do that now. A case of just because I can, doesn't mean I should. Another issue is that the relationship of these different measurements can change from day-to-day. What you've eaten, how well you slept, previous day or two's training... these can affect from one day to the next what heart rate you're pumping for _X_ amount of watts, or what your oxygen intake is doing that day for _Y_ heartrate. But that's a whole different rabbit hole to go down. Point is, they are different measurements (p'bly best used together, to find the optimal training for each individual). I believe a more proper answer for Foggy would've been an explanation that Zwift's zones are derived from your ever changing (hopefully increasing) FTP; while Wahoo's zones are based on your recommended age-appropriate heart rate levels. The zones are not the same & people need to be aware (or made better aware) of the differences! I recently had a wonderful email exchange w/ Prof Louis Passfield just prior to his sudden & very sad passing regarding this exact subject. He & I shared & agreed on most of what I've summarized here; he & I did get into the weeds even more on the subject (& he told me he was just getting into a project to study some of this more directly). Absolutely beautiful human being, the world is not as good w/out him.

[@adventuresofjandk]

Love the shirts. Merry Christmas

[@mvmadore]

Depends on your physical condition more than your age. I'm 67...today as a matter of fact...and I can hit 180+bpm and my current itt/ttt average bpm is around 165 without trouble.

[@gcntech]

Happy birthday 🙌 Keep riding!

[@buzzman4860]

Its 2022. Why are you using 11 x 25 cassette?

[@daniboi4067]

I use a HG-90 8-Speed 13×23.

[@bowrepublik]

This made me laugh :) 11/34 on my road wheel set and 11/42 for my gravel set up. Im not fit clearly.

[@jeremyedwards3612]

Big thighs?

[@newttella1043]

Lots of strong old guys still use the 11x25. Their brains are so hardwired to have a certain cadence and can't stand the big jumps between gears, even on 12 speed cassettes. They even complain about the compact chainrings that come standard on new bikes. Get to know these guys and you'll get first dibs on their lightly used 32 and 34 tooth cassettes.

[@stevek8829]

The big boyz don't use the small chain ring.

[@ash3r123]

#askgcntech Hi guys. I have recently purchased my first road bike, a Cannondale CAAD Optimo 105 from 2020, and I plan to use it for commuting and weekend cycles. What are the first things i should upgrade on the bike to make it ready to use and to make it easier in both senses. I'm very new to cycling so any help would be appreciated, thanks!!!

[@daanvanderlinden7361]

11-25, ultimate Dutch casette!

[@gcntech]

Hahaha how about suffering into a headwind? 👀

[@daanvanderlinden7361]

Isn’t that why you have a small ring on the front tough?!

[@highmountainfarmersoffgrid]

Could it be the trainer difficultly adjustment in Zwift setup that affects the power or something in the race on Zwift compared to other riders?

[@DavosPessos]

Also Miche cassettes are individuals from 11t all the way to 30t Shimano Tiagra is a moni block like SRAM . The old 10s Ultera are separates too - the 11s are individuals it just 1,2,3 and 4,5 that are riveted respectively

[@brannmacfinnchad9056]

Re:HR Strava doesn't give any options for adjusting, beyond Max HR. I tend to mostly ignore its assumptions and focus on my Garmin, where I use my preferred HR Reserve instead. You can also use TrainerRoad, which has a bunch of different options for calculating HR zones. When I first started paying attention (pre-garmin) and my Zone 2 was incredibly high with the others being super narrow (Zone 2 was 165 at one point), I used the TrainerRoad Joe Friel 7 Zone with the zones customized based on RPE. Thankfully, now my zones are more standard as I've gotten fitter.

[@dsm1891]

My shoes have started to rub on my 105 crank arms, annoyingly it's transferred the paint from the cranks to my shoes. Turning my white shoes black, and my black cranks silver. I can adjust my cleats to compensate but wonder if there is a physiological reason for my feet angle to change? (cleats angle has not been altered since my last bike fit) Also do you think its possible to re-paint the crank arms black as i'll never get a super nice with big silver friction marks on my cranks? Thanks

[@danc1829]

#AskGCNTech I have a wahoo kickr and 4iiii left side only PM when using zwift and my head unit a wahoo bolt V2 I notice a different in power which as far as I'm aware isn't uncommon esp with left only... Would u train using to wahoo kickr power data or use the 4iiii which probably isn't as accurate but more consistent with using the bike outdoors?? Thanks

[@MisterAndyS]

Guys, I feel like I'm sitting at the ENT doctor's office taking a hearing test. The background music was "beep beep beep" in my right ear repeatedly. I didn't have a button to push for the test. I also pulled my headphones off several times to see if the beeping was in the room.

[@HHTech1]

Hi GCN tech team. I considering to go to the alps on holiday this summer and do some epic climbs like Stelvio . I have an older carbon Columbus bike with Shimano Ultegra 6600 with 53/30 and 12/30 10-spd. I think I would need to swap to a compact setup as I'm not super strong (Alp du Zwift in 62min/ FTP 270) I've done Pico Veleta with this setup but it was far better on the decent than on the climb.... Is it possible to get front chain rings to fit my bike. I guess just swapping the smaller chain ring won't do it because I have short cage rear derailleur. If I need to change rear casette and front cranks can I still use the rear derailleur and brake /shift levers? Perhaps it's better to get another bike than throwing money at this old gal.... Your thoughts would be greatly appreciated #ASKGCNTECH

[@frantzs1077]

2:13 Of course you can by single sprockets. Usually biggest 6 are combined in 2 sets of 3 and smaller sprockets are sold individually.

[@wspmjw]

RE: water in the wheels. What if you don't have a deep-section carbon wheels? How about standard aluminum stock wheels that come on a bike - new rider probably won't have the non stock wheels?

[@ohmydeer1761]

#askgcntech can I use a kmc reusable quick link on a sram flat top chain? I'm running a waxed (gold) chain, but noticed that the sram chain shifts better ever so slightly...

[@Bikey_McBeardface]

Errr....Guys.....Shimano does sell both individual cassette cogs and the "clusters" separately.

[@user-MToenz]

#AskGCNTech Hi team, I have decided to upgrade my road bike to Di2, but that leaves me with a 2x11 mechanical Ultegra groupset which I would like to put on my older cyclocross bike. Both are disc brake, but the cyclocross has a 2x9 Sora groupset and a quick release axel (the road bike of course has a thru axel). Will this be possible? I expect I may have to buy a new wheel, but I am struggling to find one than meets the criteria for the older bike and new groupset. Also could there be problems with bottom bracket compatibility? I haven't looked into this yet.

[@billkallas1762]

In order to determine your HR zones, you must determine your Max HR. Easier said than done. Few people are able to push themselves hard enough to reach Max HR by themselves. It's best done in a group where most of the riders are stronger than you. Just watch what your HR is, when you blow up, over a period of a few weeks.

[@gcntech]

Great tip... we all blow us sometimes 😬

[@billkallas1762]

@@gcntech I've always thought that in order to get used to the feeling, you need to do it intentionally. (Like pushing the pace before you get to the place on the ride where it's the hardest for you. If you don't make it, it's no loss. You just ride a hard Tempo trying to rejoin the group (or take a shortcut to rejoin)

[@rogerafurness]

Hi GCN Tech Team, Torque values are stated on most components i.e handlebars, stems etc but not bottle cages bolts. What torque should these be tightened up to? #AskGCNTech

[@shepshape2585]

@Stian who asked the question about Shimano not selling individual cogs for cassettes. The answer is simple: Because they wouldn't make as much money. Your question is a great one, and you're absolutely right. Most of us use the middle of the cassette much more than the top and bottom, so why replace the whole cassette? $$$$$$$$$ is always the answer when no other logical answer suffices. @FOG Rider My local college has a sports science department and will do a large battery of tests for less than $200. It's ala carte pretty much, you choose the test/tests you want, schedule an appt and pay the fee. It's fairly inexpensive and you'd be able to really know what your zones are for both heart rate and lactate thresholds. @Niklas A lot of very successful outdoor racers get their butts kicked on Zwift. As the GCN guys point out, there are just too many variables that Zwift doesn't take into account. Go have a look at Norcal Racing's channel. The guy is a P1 crit racer who can hang with the top crit racers in the country, and yet when he tried some Zwift races he got dropped like a Cat 5 noob. Drafting isn't nearly the same on Zwift as in the real world, aerodynamics and other factors are also vastly different. Just use Zwift to stay up to speed with your training and don't put too much stock in race results on there. You'll stay sane for much longer that way.

[@JBR.1974]

proper heart rate zones are done by doing a VO2 Max test..I was lucky enough to do one in a lab this year...and they then give you a full rundown...mine was free so worth doing, but for many the 150-250 is more than they'd want to spend...for what its worth, my Apple Wacth 7 was telling me my VO2Max was 59.1 the lab test said it was 57.3 I think the watch is more of a guideline and I was more happy knowing it had increased from 42 something over 18 months (48 year old male...lots of riding but mostly running as it stand...well until my new Ribble CGR Sl arrives in the spring)

[@ricf9592]

Garmin has my VO2 Max at 81.0

[@JBR.1974]

@@ricf9592 wow...if thats correct its impressive...has it always been that high, or moving that way...elite cyclists are normally around 70-75 so assume you're putting in some serious miles and got an impressive FTP

[@SonnyDarvish]

Shimano sells individual sprockets :) and I don't know what Dr Bridgewood is talking about each sprocket is different for each cassette..

[@robstanley7247]

I love it when Alex switches off and looks completely lost.. #HeartRateZones.

[@rogerafurness]

Hi GCN Tech Team, I use a well known GPS cycling computer with a speed sensor and always wondered if I should have the circumference calculated automatically or manually. If manually should I use the value in the cycling computer manual, the circumference written on the manufacturers box / website (if stated) or calculate by rolling one revolution on the ground? Could you make a video so we can see the differences? #AskGCNTech

[@thomasdavidbassett483]

I watch everything you put out and was so interested in the title of todYs show thinking you were going to show people how to do a max heart rate test. Not quite as fancy a a true lab test. Somthing like the Conconi or the old King cycle test. Do you fancy it. Maybe a ramp test going up so many wats per minute?

[@bonzainutter]

Dr Stephen Seiler says that we can estimate by getting our maximum heart rate, which will probably be different for cycling and running, subtact our resting herat rate from that, and then multiply by 60-65% and add to our resting hr to get our Zone 2. SO my max HR is 165, resting 48, so 165-48x60%=70, 70 + 48=118.

[@rogerafurness]

Hi GCN Tech Team, I'm now commuting to and from work in the dark, is there an optimal angle for the front light for not only spotting hazards but seeing enough in the distance? #AskGCNTech

[@PhilRotz]

I proudly ride a round-tube road bike from 2009 and have a 40km, 410m Strava segment I use as a TT. I see really wide swings in results between days with a modest headwind and those with a modest tailwind I would like to better understand. My Q: Does a rider on an older round-tube frame derive a *comparatively* greater benefit from a tailwind than one on an aero-frame due to minimization of the greater ‘aero penalty’? #gcntech #askgcn

[@leeeeigh796]

Hi gcn tech. Are we roadies being taken advantage of by the big 3 groupset manufacturers! Our MTB brothers can choose different brake and shift levers while we're stuck with one manufacturer. The SRAM electric upgrade kit for 12 speed is £400. If I wanted to do this on a road bike it would cost considerably more. Surely the big 3 can come up with a solution.

[@Av1Spitzer]

Thanks for replying

[@pierce9128]

#ASKGCNTECH hi I have noticed my heart rate seems to be low. After a TT race over 20k my max heart rate was only in the 130's. When I'm running 5k races my heart rate maxes out around 170. Is this much of a difference normal. Thanks

[@dddreeeeeee]

#askgcntech hi Ollie, Alex or Hank. In winter times, i only ride my bike on my wahoo, i thought the chain doesnt get dirty inside, as if youre riding outside, but at some points i feel like the lube is just gone slowly, so i just put lube over lube again and again, and everytime i want to put lube on my chain again, im thinking, if im actually damaging my chain or cassettes? Thanks.

[@gcntech]

Are you wiping away any excess lube after you apply it? 🤔

[@dddreeeeeee]

@@gcntech ​ well since the chain looks clean and it looks like as if the lube slowly just gone from the chain, i didnt wipe it. #ifeelguiltyformychainnow

[@rogerheatwole4103]

I have one bike with two wheel sets and a direct drive trainer, each with a different 11 speed cassette. The gravel wheel set has a 11-36 cassette. The road wheel set has a 11-34 cassette (stock) and the direct drive trainer has a 14-28 cassette. I do have to adjust the b-limit screw when switching between them. The two wheel sets have the same make and model of wheels and there is a spacer on the trainer. The 11-36 cassette has gears from two different cassettes. The 36-32-28 gears are from a SRAM PG-1170 cassette and the 25-11 gears are from a Shimano CS-HG700 cassette. It shifts fine, no issues. I’m sure Shimano and SRAM would not recommend this frankencassette.

[@gcntech]

Great to hear it works! Do you find having to adjust the limit screws a faff? 🔎

[@rogerheatwole4103]

@@gcntech No, it’s a small price to pay for the right gear ratios and the more often I switch out wheels, the more efficient I am.

[@thomasdavidbassett483]

Re LBX trainer why would he be wanting to take off his XTR cassette (made by Shimano by the way) I am fortunate to be using Dura Ace, but want to use my good road bike to train on the same bike. I have just got a 105 12spd cassette and put that on. I had to do a very slight indexing..

[@Stirling1989]

Currently riding Mavic Aksium wheels that came with my Ribble bike (20mm rims). Wondering if I should upgrade them. You guys all seem to ride super deep wheels. Is there any benefit to an amateur cyclist having deep wheels. If my budget only allows for 30mm, is it worth it? #askgcntech

[@monkeyboy7981]

Howdy chaps, I have a quickish question. I'm relatively new to road cycling, I'm not in any clubs or anything I just commute (sometimes with extra miles added on) and I do the odd weekend ride. I love the stats on Strava and seeing how I improve and perform against others I'm mid 40's and a lightweight, weighing in at 62kg, I find myself seriously struggling on mild inclines and into any type of headwind but I can punch seriously above my weight on steep inclines or with the wind behind me. Is it my low bodyweight to sparrow legs ratio that blesses and curses me with these issues? 😂

[@schuerfrau]

Sounds to me like it might be worth for you to look at Zone 2 training to build a good base endurance. That is approx. The pace where you can hold a conversation or breathe with your mouth still closed.

[@DavosPessos]

Ollie no you wrong on the swapping of individual cassette cogs I’m running a modified 11-32 and a modified 11-30 on two of my bike with a Di2 setup and there is no problems with shifting or running performance ( have it going for a year and half now ) chain wear is ok cassette wear is ok chainring is ok i will admit you will have to fine tune the RD to get a crisp shift but once tuned it’s like a peach👌🏽 * my chain rings on both bikes are 52/38 and 52/36 and on the rear cassette I have ditched the 14t cog and slotted in a 16t cog ( 11,12,13,15,16,18,20,22,25,28,32 ) and other bike ( 11,12,13,15,16,17,19,21,24,27,30 ) And my reasoning for this - long story short I wanted the 16t for the long distance cruising ( ideal cadence) and the lager three cogs for hills ( I normally cycle around Richmond Park and there is one part with a 6% gradient I done it with a 36-28 and that was painful lol so a 36-32 / 38-30 lessens the pain😁😁😁 But yes the cogs do work sometimes you just gotta experiment 👍🏽

[@dermotdoherty2960]

Does climbing out of the saddle in the drops (like Pantani) negate the negative effect on CdA of climbing out of the saddle in the hoods? Discuss nerds.

[@screscenti]

#gcntech One thing to add to the response for Niklas’ question. I could be wrong on this, but his friends may have ultra light weight/aero bikes on Zwift and that could be improving their aero gains vs his with a beginner Zwift bike. “Virtual Screw Riding Upgrades/Buy Upgrades”

[@piast99]

Also the tactics are extremely important in Zwift. Until you got it you are amazed how badly you performed compared to others. It hurts the most if you had the same average W/kg as the race winner but you did not even get in the first half of the finishers. Draft as much as you can, keep inside the blob, don''t get dropped on the hills.

[@itshighertobeabayer6598]

Easy way to determine your heartrate-zones is the CONCONI-test. Results aren't as accurate as in the lab, but for most of us this doesn't matter anyway...

[@n2gsis]

Using a Shimano cassette with axs was not possible I thought due to the axs chain having different size rollers. So I don't think you can use a Shimano cassette with sram axs.

[@bergo2519]

#askgcntech it was very interesting to see on Simon's recent lab test that his zone 2 heart-rate was given as 150-162 bpm (a quick look at his Strava puts his max HR at around 180). Most received cycling wisdom would have that kind of effort (vs max HR) covering mid-tempo to just beyond the start of threshold. This begs the question: for how many people riding to heart-rate is zone 2 actually zone 3?

[@ricf9592]

My max HR is 174 bpm, but I can ride for one hour at 4 Watts/kg in Zone 2 which for me is 109-135 bpm. However, my power Zone for this HR range is 3 & 4

[@dogsdangelies1]

Nice to see you boys removed the labels from the tops !!! #Hanksatool

[@gcntech]

Hahaha nice spot 👀

[@bobfoster687]

11-25 in Houston. FLAT, FLAT, FLAT.

[@PoulHansenDK]

#ASKGCNTECH Most TT extensions nowadays have the arms pointing upwards but the hands pointing a bit downwards which look rather uncomfortable. With electric pushbuttons, you don't have to grab the shifters, so why not hands in the same direction as the arms?

[@galenkehler]

It's more comfortable to have the wrists angled down.

[@PoulHansenDK]

@@galenkehler Not really

[@thomasdavidbassett483]

Re having sprickets that could be swaped, they would have to be the full sorocket instead of basically just the teeth being riveted on to a light carrier. A Dura Ace cassette then would be the same weight of a 105 is now. A 105 would be so heavy it would be ridiculous.

[@JFomo]

Heart rate zone is based on your MAX heart rate. If you're using 2 different platforms, make sure both of them have your MAX heart rate set to the same value ie. 190, and then click auto calculate.

[@brannmacfinnchad9056]

Not necessarily. Given the choice--and I do on my Garmin--you have other options. I prefer to use the Heart Rate Reserve method.

[@JFomo]

@@brannmacfinnchad9056 That's fair too. Just make sure your platforms are set correctly if you're wondering why your zones are all over the place.

[@kestralrider313]

I love Zwift, but unfortunately, I suspect that not all riders on the platform are being equally honest about their size, weight, etc.. Some are almost certainly weight doping or gaming the normal everyday Zwift races. I also have trouble hanging in the C class even when my fitness is peak. Also, I've done dozens of criteriums, and I've never seen a real-world crit roll off at the crazy starting pace that I see on nearly every Zwift race start at; what gives with the front Zwifters going 6-10 W/kg from the start line?

[@endcensorship874]

If you find yourself in Bend, OR and you want to get tested, go check out Bart Bowen at Bowen Sports Performance. Bart is a really good guy, and as former national road champion he knows what he’s doing. It’s also very reasonably priced. (PS- I’m not Bart Bowen.)

[@gcntech]

Always good to support local 🙌

[@scottishjohn]

#AskGCNTech Hey Alex/Ollie/Mannon/Hank... just wanted to ask a question about power meters, I know this is a topic that you guys love to talk about and have covered in great depth before but wanted to hear your own experience wth using power based power meters, I know both Ollie and Mannon both use pedal based systems and wanted to know if you felt that it was accurate enough to use as things like the Wahoo Speedplay have an accuracy of aprox +/- 2% and so do the Garmin Vector pedals. (the appeal of the garmin system is flexibility to use on both road/gravel and even some MTB!) so wanted to know if you thought that it was a good investment compared to a crank based system. Cheeky bonus question for Ollie, can you explain why a spider based power meter is seen as more accuate than a crankarm based powermeter (Quarq/ Power 2 Max/SRM/ Shimano systems v 4iiii/Stages Cycling) since either approach is still measuring the deflection of one crank to be able to calculate the amount of torque applied to the system and so calculate the powere being applied. Just always wondered why spider based system was seen as supperior to crank arm as both are really only able to measure one side of the cranks accurately. Thanks guys!

[@ezeekwheel]

Did Alex forget that derailleurs have a barrel adjuster or are GCN too sponsored to realise alloy wheels and mechanical shifting exist

[@grahamhubbard2331]

#askgcntech. simple answer to individual sprockets is Marchisio. experiment with them. gain some experience and learn what works for you.

[@JFomo]

Individual sprockets would be a great idea if only it could work because I'd be able to create my perfect cassette set up.

[@pnyholm]

That was normal with the first shimano 6-speed cassetts back in the 80's. If you went to the mountains you could just buy 3 bigger sprockets instead of a whole new cassette. Also you could just change the worn sprockets...

[@nich3005]

#askgcntech Hi Manon and lads - thanks for some great shows! Ollie, yes you got dropped, but you are still my all-time hero! 🦸🏼‍♀ 🚴🏼‍♂💨💨💨 The question being: I'm looking to get a pair of +/-80mm deep section carbon wheels for the coming season from either DT Swiss or Zipp. But as you've said in a lot of videos, crosswind can be an issue. Since both DT SWISS arc 1100 dicut 80 and Zipp 858 NSW are packed with technology to minimize this problem, is one of them better in crosswind than the other, and why? And secondly, would 80mm be too offensive since I'm riding the Orbea Orca Aero 22' with my banana storage facility and not a TT? All the best! -Nic

[@Shomi_brat]

#ASKGCNTECH Huy guys,this might be a dumb question but here it goes: Is there a formula to calculate a cyclist's power by using only speed and cadence? I know system of gears messes up that equation,but lets say that the gearing is constant like on a fixie bike.

[@larrylem3582]

Too many other variables. For a fixed speed, you could calculate power if you knew CdA of the rider and bike and were on level ground. If on a slope, you'd need to know weight and the grade. If it was a steep hill, you could ignore aero drag and just calculate power based on weight, speed and grade. Cadence is only related to power if force on the pedal is known. And then it's still hard to calculate power since the force isn't constant throughout the pedal circle (thus, the difficulty of pedal-based power meters calculating power).

[@hubby17ification]

I thought that aero was taken into account in zwift according to the height and weight you input

[@SignorLuigi]

Height for sure. Dan Lloyd (a.k.a. THE HEIGHT DOPER) knows all about this. 😬

[@Jimmy_Mate]

Akane = "Ah kah Neh" 😆👍🇯🇵

[@JasperAnderswelt]

defining zones on lactate valus - for that quite some good understanding & expierence is needed to get it right. easy to misinterpret & having artifacts.

[@willjones7132]

11:00 It's simple: people lie and cheat, nobody is checking if people are fudging their numbers, or even using an ebike.

[@calcotter2007]

Nah... you can mix and match parts of cassettes just fine... marginal difference in shifting performance. I've put the bottom of a 25-12 and the top of a 11-28 loads of times to get the gear rations I want for specific races. It's Grand.

[@MikeFroom]

on how to measure your heart rate zones, I recommend everyone to do VO2 Max test not necessarily in a lab. Any heart doctor or sport doctor can do it on a bike or treadmills. The doctor in his report will give you everything you need (power zones/heart rate zones/ etc). The doctor will ask you to bring with you your heart monitor and bike computer or watch to check its accuracy. I have found that Wahoo heart monitor and Bike computer are 100% accurate. @GCN Tech: I have a question regarding my home trainer "Elite DiretoX". I'm new to hometrainers (because of you I spent many euros xD). even though gears are perfectly aligned (not skipping or antyhing) and I use the exact same cassette, I feel vibrations when pedalling coming from the chain living the cassette. it is annoying especially after 1h ride. is it something common to hometrainers? or something to do with hometrainer geometry?

[@chriscole4149]

Indoor trainers are harder!

[@Aussie_stu]

I promise not to buy a new bike because of the angle of the top tube. I can't promise however that I won't buy one because its shiny and looks awesome and one more bike can't hurt.

[@prithviraj2354]

First like and comment

[@gcntech]

Hope you enjoyed the video 🙌

[@prithviraj2354]

@@gcntech All the videos of GCN are more informative & fun to learn, new about cycle and tech...... ❤‍🔥😇

[@thomasdavidbassett483]

Why are you lubeing your chain upside-down.

[@BARTHEZ42]

I'm pretty sure you can buy some Shimano sprockets separately.

[@cyclingfreak56]

Loved not having nice/super nice! Much preferred actual tech issues! Thanks cheers 💕🚴🏼✌️

[@gcntech]

We still have the Nice/super nice over in the GCN tech show, this is just our weekly tech clinic 🙌

[@ezeekwheel]

comment: new to cycling. GCN ahh yes this person has carbon wheels

[@PoulHansenDK]

Sloping toptube? Who cares about aero, they're ugly! Bring back the beautiful frames with horizontal toptubes 😄

[@gcntech]

Can't beat a classic silhouette... but these modern aero bikes are fun 👀

[@HarryTzianakisTheGodOfSpeed]

Have I ever mentioned to you guys that I am the first to ever use structured training and intervals in cycling?😇

[@gcntech]

That's quite a claim! Pioneering stuff 🙌

[@HarryTzianakisTheGodOfSpeed]

@@gcntech It's not a claim, it's facts . My Strava is the proof. I was doing intervals and structured training way before the professionals were started in the 1990s I was the one being made fun of year after year. Why I don't have any base miles. I would hang out in a bike shop explaining to people the importance of structured training and intervals in cycling and the shop owner would tell me to shut up and not talk about my training because I sound stupid. Years later pass by and all of a sudden everyone is doing my training and has forgotten our arguments. I'm the one who was saying that heart rate is wrong in the books that cadence is wrong in the books and that base miles is way overrated. Not only that, if you remember, I was the first one to ever say that power meters are dumbing down cycling. I'm sure you remember that.

[@HarryTzianakisTheGodOfSpeed]

@@gcntech The reason why I'm called the God of speed is because of my knowledge.

[@RobertHopkinsArt]

Ride with your mouth open! FLMAO!!!

[@macschwarz1380]

Shimano sells individual sprokets. at least "bike-components de" does.