This Stops 90% of Cyclists Getting Faster

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[@BulletproofCycling]

Don't forget to join my 5 Day Bulletproof Cyclist Challenge. Hope to see you there 😉 challenge.bulletproofcycling.com/qsgM

[@goldenretriever6261]

I just watch these videos to hear him swear in Scottish.

[@brockjennings]

Shaving off one eyebrow saved me .0000025 watts

[@TalonMerlin777]

F*CK YEAH

[@2wheelsr2wheels39]

But was the improvement due to weight savings or aero gain? Riddle me that Batman.

[@assortedmountainlife]

I'll stop using the wind for KOMs when everyone else stops using drafting in groups for KOMs and top 10s.

[@TeddyFaceFiver]

I've watched many many cycling videos. Addicted would be an understatement. But this guys one of my favorite

[@chrism5433]

Oh yes . Thank you. All the videos help. Many great videos out there . Relaxing 100km today . At 54 .my riding gets better everyday. 🍺🚲🍺

[@maxt1617]

Great video. Just to expand on your last point about form on the bike, this follows in so many endurance sports like running or rowing- *maintain a good form and the speed follows*. Maintain a smooth 'circles-ish' pedal stroke (not mashing down only) and the speed follows. It's quite surprising; be really focussed on pedalling circles for the first 5 minutes and your whole ride is quicker!

[@kwilli222]

I sleep in an aero tuck position!

[@triggamusician]

Do you sleep faster?

[@alphasierra1439]

@@triggamusicianprobably wakes up faster😂

[@cheribarkman1784]

Thank you . Great points.

[@TESTA-CC]

Train on a vintage bike, Race on a Modern Bike.

[@lechprotean]

well you want to ride on your race bike a bit to get your body used to the position. For a crit I would also not use the most expensive bike due to the amount of cat3 arseholes causing crashes

[@bowwowrapha7790]

My sprint bike is 46 years old and my 2017 Giant Glider is sitting on the wall, having not been disturbed for 2 months. What I can get out of the old, green Carlton, is amazing. 5 gears, none bigger that 17 teeth. It's not about the bike!!

[@steveprice9737]

I won a race on a 1980s road bike a few weeks ago. 15yr old wheels and 8sp groupset were the only modernish parts.

[@KorayKirhan]

@@steveprice9737 you win bec you're a beast mate. Imagine what you could do in a super bike.

[@steveprice9737]

@KorayKirhan haha, my competition was just less beastly than me I think.

[@garysbraccia4980]

I always ride alone and never on a trainer. I never compare myself to others. Some guys change wheel circumference to seem faster. Who cares what others think

[@secretagent86]

Perfect

[@2wheelsr2wheels39]

"The bike is designed for speed. It's you that's slowing it down." Truer words were never spoken. Applies equally to motorcycles as well. It gets clearer the older you get. LOL.

[@norwayusernorwayuser]

I find my best rides are when I can ‘lock on’ to the saddle. In Dutch ‘schrap zetten’.

[@iz5375]

im eating my burger in super tuck position

[@airman8368]

"They don't know where the fVcking button is." Brilliant.

[@glenborch8231]

After a long time not riding (mtb offroad and gravel back then! 20+years) I started riding again with a hybrid bike. It was good, but i found it flexed and would cause disc brake rub and bottom bracket moved. I bought a road bike, finding I was riding more on the road, and had many comfort problems with a combo of saddle and stance. I also found I was not as flexible as i needed and the bike was unstable on corners. My solution was to move the saddle rearward, allowing a shorter stem of 105mm, from the 120mm I was using, and whilst it's not as Aero, the balance is amazing for both hands and control. I never use the drops but as I have long body and shorter arms and legs, I've just started to learn how to put more power down up hills, by not sitting on the saddle, where before I never did. As for training since restarting riding in 2020, I've almost done 15000km's, but really on felt comfortable in every element of cycling recently. To be more aero I use Aerobars, as I don't feel going to the drops is any quicker than bending the elbows more on the hoods, and I feel more in control, as well as the fact I use my elbows as springs/shock absorbers, as opposed to others riding on the drops with stiff arms, ultimately showing themselves down. I have half the ftp of the fittest riders out there, but have a good sprint 5minute power, but ultimately it's the bike control, balance being a big part of that, for myself has made the biggest difference for segments. Very useful tips to improve. 😊

[@norwayusernorwayuser]

I moved my saddle to the front as much as possible, and then some more by turning the saddle pen 180 degrees. I lowered the stem as much as possible, even removed the rings between it and the ball head to get it almost touch the frame. This balances the (my) weight on the bike perfectly (because the weight distribution is better) which in turn improves handling. It also improves aerodynamics.

[@stevenfoleyuk9404]

Long rides with interval training sets of 4-8 mins in the middle of the Ride to stimulate your body . Then rest . Its the resting that make you faster .

[@9psi]

Riding motorbikes is great way to get better at picking lines and cornering

[@KirillZiberev]

And becoming faster😄

[@davidgeorgeben-avraham9243]

Looking through the corner to where you want to go works for both motorcycle and bicycle smoothing the ride.

[@brianglendenning1632]

Cycling, esp MTBing, is a great way to improving motorbiking!

[@JonathanWhoever]

Shortened my stem. Now I can stay on the drops for alot longer than before. Basically grab the next gear when going down to them.

[@living4adrenaline]

Arms bent on the hoods saves more watts than being in the drops.

[@JonathanWhoever]

@@living4adrenaline maybe, but it's nice to have another position. I'm not down to chasing watts yet.

[@YannickOkpara-d5l]

@@living4adrenaline Not all riders test faster with bent arms on the hoods. It also depends on your strength. It's better to stay for long in the drops than only a few minutes with bent arms. Another thing to think about is that we are not talking about the same position. If you optimize around bent arms, you likely have to raise your bars. This will make your standard position less aggressive. On top of that, it will make your sprinting position higher. I love the bent arms position myself, but it requires 3+ cm higher bars or using a 140mm stem. For me, a 140mm stem is only possible on a saddle that tilts my pelvis aggressively but then is a bit less table. I have a very short torso but super long arms and legs, so I'm figuring out if I should just have nearly bent arms (I can get low, but my knees hit my elbows) or use the drops more.

[@living4adrenaline]

@@YannickOkpara-d5l Perhaps. I ride gravel, like 15 hours/wk average, and use the drops to vary position for comfort, its not comfortable to stay on the hoods/drops for the entire ride, switch it up. Also singletrack im riding in the drops because it's a more stable position, hands are less likely to slip off the hoods and I can maneuver tight turns easier in the drops. Also ride drops for sketchy/loose sand/rocky terrain on doubletrack.

[@pinocleen]

Imho, this video could've been a lot faster (shorter) for the amount of information presented. Good tips, nevertheless.

[@Markhypnosis1]

It's only 10 mins long for gods sake. 🤔

[@huubdonkers8748]

Use Google Gemini then: According to the video, it is about cycling and how to improve your speed. The speaker disagrees with the common belief thatひたすら (hitoshura)ひたすら (hitoshura) (ひたすら meansひたすら (hitoshura) relentlessly or constantly) sprint training is the best way to improve cycling speed. He says that training to improve your average speed is more important. The video outlines three key points to improve your cycling speed: Aerodynamics: The speaker argues that 80% of the drag you experience while cycling comes from your body, not your bike. He advises you to adopt a lower riding posture to reduce wind resistance. He also advises against spending money on expensive aerodynamic equipment. Skill: The speaker says that the more skillful you are as a cyclist, the faster you will be. He emphasizes the importance of smooth pedaling, good cornering technique, and efficient braking. Identify and address your weaknesses: The speaker advises that you identify what is slowing you down and then work on improving those areas. For example, if you find that your triceps get tired quickly when riding in the drops, you should do exercises to strengthen your triceps. The speaker also recommends a specific workout routine called the "magic hour" to improve your average speed. This workout involves alternating between high intensity intervals and rest periods. The video includes instructions on how to perform the workout.

[@pavelstaud6715]

@@Markhypnosis1 Who wants to watch 10 minutes video for 5 minutes of information tho?

[@2wheelsr2wheels39]

I've found the same can be said of life. But I'm afraid to complain about it to the creator.

[@vadymvv]

By getting low I do gain +2.5km/hour speed without additional efforts in my legs

[@AcvaristulLenes]

Same experience here. Problem is, it's hard to keep that position. So, I need to practice more.

[@taburetca]

I couldn't even imagine that the outdated, non-aerodynamic design of Bianchi would influence so many people so much.

[@JasonSpielberg]

1:56 to 1:58 is all I needed to hear

[@amadreiter1]

🤣🤣 My wife picks the Qoms she attacks on the direction the wind blows to.

[@ThePeter123a]

A 60 year old cyclist had some really fast Strava segments. Because he used the slipstream of a training World Tour professional.

[@user-ep6iw9he7e]

Video starts with a massive misconception about muscle fibers and completly twists reasoning behind them. Slow muscle fibers aren't "slow" in a sense they can't contract fast and vice versa. Faster muscle fibers have more motor units to produce more force per muscle fiber, they have much higher potential for hyperthrophy, but they also have less space to store metabolites, which means they get tired very quickly under load. At the other hand slow muscle fibers produce less maximum force for their size given but they can work on maximum capacity for much longer. It means that fast muscle fibers are preferred at short-term high power output tasks such as weightlifting, sprinting etc. and slow muscle fibers are preferred at anything that requires longer period of power output just like most of the types of cardio. Even boxers can be slow-twitch dominant, they gonna be the one who can keep good performance during extended fights. Also speed of the movement is more of a neurological, not muscular aspect (power output of the neurological signal to contract). All muscle fibers are on spectrum from the slowest to the fastest and every muscle is a mix of them in different proportions. They are recruited from the slowest to the fastest depending on how much force you have to produce. Means that in order to use the fastest muscle fibers you need to use your maximum potential to produce force, which happens almost exclusively in ressistance training on highest weights you're abled to pull (also when all the slower-twitch fibers get tired at lower weights). Another misconception is that muscle fibers are constant. Your starting point depends on genetics but your muscle fiber type can change over time and move a little depending on the type of training. Weightlifting will push the middle point where you land at the spectrum towards faster-twitch and cardio-type of exercise will push them towards slower-twitch. Even being in a calorie deficit for extended period of time changes your muscle fiber type towards slower-twitch.

[@良久薬師寺]

失礼します．日本の研究では，筋繊維組成が遺伝によって変化するかについては明らかでない，8週間経つと筋繊維組成は訓練前と同じ． その種目にあたる筋繊維組成を持った人が運動選手として成功していると解釈できる． 筋肥大はするが組成は変わらない．I型からII型繊維への転換は困難である．ヒトの骨格筋の繊維組成の大枠は遺伝子によって決められているのであろう． ある程度は筋繊維型の転換は生じていると考えられる．そのため筋力を必要とする競技における成功は持久性競技に比べて遺伝子的により依存している．と報告されています．

[@h.h.c466]

It would help to include a gist at the beginning to come full circle to the main point .. I got lost on the whole Strava bit .. .. reducing drag I could care less about

[@MrEMann]

Strava is nuts. There is a sprint segment very near my house so I try it regularly. Some dude "smashed" the Kom the other day... His power was over 1000 watts for 40 seconds 😂... Seriously dude, at least make your cheating believable!

[@bobbyellis5006]

@@MrEMann there's some guy who came through my area in like 2016 and took all the local KOMs. He apparently did an uphill (1-2 percent grade roughly a little less than a mile) at 31 miles per hour. Yeah. Ok.

[@cvdavis]

@@MrEMann Why couldn’t someone do 1000 watts for 40 seconds? Sprinter.

[@kenanjones3481]

@@cvdavis having done some "research" aka 2 minutes of googling, while the best Tour sprinters can hit power numbers close to 2000 watts, that's only for a few seconds and over a couple minute time period they are going to be putting out "only" around 500 watts. So while 1000 watts for 40 seconds isn't outside of human capability or anything, it would definitely be a little frustrating if your local KOM got smashed by a professional sprinter going all out. And if they aren't a professional cyclist then they really should be, or more likely they're just cheating. I know a couple of the segments near me have one time with an average speed of 60mph and then second place is the probably legit (but maybe still in a group ride) average of like 35mph that should actually be the KOM.

[@cvdavis]

@@kenanjones3481 I live in a city of over a million people and there’s plenty of cat 1 and pro riders here so I wouldn’t be surprised if I saw it here. How do you think they cheated? Usually people simply use tailwinds to assist and if they had no power meter, Strava would estimate a big wattage. If they’re using a power meter then it should be reasonably accurate.

[@knutbk]

I agree 1000watts for 40+ seconds is quite difficult, but don’t believe it’s impossible for your average Joe. In early 2020, I started ramping up my cycling fitness and by mid 2021 (in my 40’s), I owned a FTP just shy of 4 w/kg and a 30 second sprint somewhere north of 900 watts through structured AI-based training and plenty of Zwift racing. Proudly own a handful of KOM’s in DFW. Though there are plenty of KOM’s I wanted to own which appeared to be owned by much fitter and legitimate average Joe cyclists.

[@SilverGS1]

What helmet are you wearing at the end of the video? I love the built in sunglasses!

[@erlendsteren9466]

My seat is in water. I will test dropping the seatnose 5 mm, and then I can get lower without getting punished by the seat. (Gravelbike).

[@bobjames2423]

"Ultimately the bike is designed for speed, it's you that slowing it down"...I wish he hadn't said that!😞LOL

[@rkb4897]

2:49 A mule can not become a horse

[@88tongued]

Oh that's cool! I don't want to do the Norweigian 4 by 4 because its hard. But if I went an hour going by feel, taking perhaps longer breaks, the total interval time will likely be higher and perhaps the adaptation will be similar or better to the 4X4

[@wooglins]

Love your video! Thanks.

[@johnengelbert9904]

I love the reference to Rocky

[@JeffreyThistle]

Is this man a poet? 😅🤔

[@wm9346]

We have seen you in grey shorts. You have more frontal area than most.

[@Brdaification]

I'm going for a ride with my beike right after this :D

[@Muppetkeeper]

You got me at “because they are fucking old”, subscribed.

[@space.youtube]

Saying 'drag' won't offend people but piss poor attempts at humour might.

[@DDai-qd8uk]

Bet you like a bit of drag

[@manfredvaegler9661]

Thanks!

[@kevmak3796]

Please spare us the OTT, unnecessary "trashcan", "dial in" (repeatedly) etc Americanisms !!!

[@eddjcaine]

Just how much sponsorship didn’t you declare in this one?

[@Pedalmeforward]

They don't know where the fucking buttons is 01:30, comedy gold!

[@88tongued]

I always think about adhering to certain interval lengths and trying to outdo the past performance, and I don't like it. But if I just went for an hour doing intervals and took the total distance, then I'd measure my progress and I'd have the motivation to keep doing it. I don't know yet. I haven't tried. But I'm guessing I can go by feel rather than the clock or even the speedometer, and still make progress and just use that distance measurement as a way to keep track, but not as a target

[@wm9346]

I was born slow. I can push over a brick building but I can’t sprint 100m in less than 60 seconds. Human bulldozer.

[@anarchocyclist]

I think you're exaggerating

[@anarchocyclist]

I think you're exaggerating

[@wm9346]

@@anarchocyclist exaggerating is not possible on the internet

[@connergiven89]

Very dangerous over short distances!

[@vladvultur3347]

Hi there . What you reckon about people with weak torque what you think they should be doing?weak torque but very strong in the sprint?

[@essentialmix1606]

Was waiting for the magic Strava data extracted from the 1 hour ride that would make me faster… went to Strava looking for the aero and cornering stats… couldn’t find it… must be on the premium ultra gold account subscription… 🙄 Was going to hit the “fucking subscribe” button but turns out you can only subscribe if you have the premium ultra gold Strava account…

[@andrewslater6846]

Amazon?

[@kayasper6081]

As a video maker, you have slow fibers

[@christophermee5214]

Middle of the screen.

[@Phil-dx8rw]

No desire to be on strava

[@anarchocyclist]

Okay

[@Phil-dx8rw]

@@anarchocyclist I think it is a waste and honestly being caught up chasing segments all the time causes a good number of people to mess up their training program

[@todd727300]

Agree, it seems extremely unimportant if people have come up with all of these ways to lie and set unrealistic times. If you want to get faster, you can do what BC says and just compare it to your own results.

[@bobbyellis5006]

​@@Phil-dx8rwmost people don't chase segments. Most people use it to find routes and compare their stats against themselves.

[@Chazza..]

Fuck that shit

[@jas137]

How many watts will I gain if I adopt an outrageous Scooootish accent?

[@jreh3811]

My neck and traps almost cramp up when i ride longer than 15miles. Any ideas?

[@behrouzradfar]

Bike fitting and more exercise

[@Up2L842moro]

Focus on upper back flexibility so you don’t bend your neck back so much to see up the road. You can raise your stem and bars too- or maybe need a bigger frame or one with a taller headtube. Also keep your shoulders down- don’t ride with a constant shrug.

[@scopie49]

He actually has another video that talks about bike fit and neck position. Core workouts are a huge thing. I know they suck, planks and situps aren't a fun time. He also mentioned pelvic tilt. If you sit on the bike and your pelvis collapses it puts your back into a position where you're having to force your neck upward and hold your head up. But if you keep your pelvis straight when leaning forward to your handles, your neck naturally stays more in line with the spine. He also mentions that your handlebars need to be the proper width. Shoulder bone to shoulder bone, not the muscle. If your arms splay outward it also can cause your neck to tilt upward. Just a few things I remember. Get stronger and play around with your bike fit. A few mm change can make all the difference but every time you change one part of the bike it can affect other areas.

[@difflocktwo]

Get a recumbent. Upright bikes are a disaster for human bodies.

[@mattjordan9521]

I would suggest as one other commenter did that you get your bike fit checked. It sounds like you are too stretched out and not enough weight is on your seat.

[@thestalwartlovers7684]

Fucking hilarious regarding the non subscribers 😂

[@CarlCole-i1w]

That bike looks like a Bianchi Oltre XR4 w/ CVT ?? I've got one, How do you like yours?

[@DobyDuke]

Go for zone 2 fat burning zone, we cares about overall speed! Unless you’re in a race with a purse!

[@TheOrgil220]

Still spending your precious time might as well get better at it.

[@jamesgem1809]

Dork

[@Chazza..]

Goodbye

[@michaelplantarich3375]

Made it 3 minutes into the video and sorry, I'm done. Suggesting to hack strata in the first 2 mins plus the somewhat false info on how muscle fibers and performance works just tells me you did a quick Google search and came up with wrong info 🤷‍♂️

[@StopTheRot]

I think he was joking 🤦‍♂️ In terms of muscle fibres, what was stated is the broad truth. Type I and Type II cannot be converted. There’s a IIa that can be, and evidence of another 4 types too, but what he said was not wrong.

[@StopTheRot]

IIb* apologies.

[@Deckelmaho1234567889]

Scotty…..stop drinking. So 90% of cyclists aren’t getting faster because they take bad lines thru the corners? Interesting videos but someone needs to beam you up from Mars.

[@OGillo2001]

it is the Buckfast, all Scots drink it, usually for breakfast

[@scopie49]

... He stresses that your body shape and areodynamics are the main reason. After that, being comfortable (like a flow state) and making active decisions on the bike like choosing your lines rather than just biking on autopilot are how to get better. You have to actively work at it. It's training with a focused goal. Training with purpose.

[@NinjaElephant]

@@Deckelmaho1234567889 dude, the cornering was just his final tip, if you listen to the whole thing he gives advice about Intervalls, body positioning and other stuff too…. That is if you are able to understand it, more like a challenge to me as a non-native speaker, but fun!

[@difflocktwo]

@@scopie49 If aero is the main reason, everyone would be riding recumbents. Clearly no one cares about aero nor speed as very few ride recumbents.

[@scopie49]

@@difflocktwo "No one cares about aero." People watching this video who want to be faster probably do. Idk anything about bike racing but I'm fairly confident that recumbent bikes are a whole separate class of racing. Tour de France doesn't allow recumbent bikes and I assume that holds true for most races except special mixed bike races more for fun or charity.