Top 3 Ways To Become A Stronger Cyclist

When you think of becoming a stronger cyclist it might be that you think of your sprint power, how ripped your legs are, or, maybe, whether you can pull through and take your turn at the front when the weather gets grim. What then means then, is that, although it's difficult to define cycling strength for everyone, there are plenty of ways that you can get stronger on the bike. Here are three of them.
Chapters:
0:00 Intro
0:28 Sweet Spot Training
1:59 Max Power
4:00 Mentality
5:24 Summary
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[@jkk916]

Tip: If you encounter a faster rider just imagine him doing pushups like Si. You will regain your morale instantly.

[@rampim99]

Yoga twice per week help me a lot to ride faster and longer rides

[@phillipthomson6200]

@@rampim99 p77777677ppppp

[@zekkenx3607]

I find it amazing if I see a fast cyclist and it makes me stronger

[@jemmimafaustere6448]

Best tip

[@nataneley]

I always catch those fast riders and eventually leave them for my dust specifically on uphill roads

[@paulvictor7489]

First sign that you’re a true cyclist... those push ups.. omg those are bad lol.

[@meganeloise8189]

Civilian push ups Honestly

[@andersoni.7472]

The man to scared to get a tattoo *too scared * not to scared

[@richardedlund5828]

Worst.push.up.s.evaaaaah. But If you’r a cyklist What’s the point 😜

[@phil3038]

Me before cycling 3 years ago " look at them twats in full on spandex, wouldn't be seen dead in that" Me now " wonder if shaving my legs and arms will gain me another 0.5 watts in drag coefficientcy" 😂😂😂

[@johnhanley9946]

Three ways to become a stronger cyclist: 1. Ride your bike a lot. 2. Have good nutrition. 3. Get plenty of rest.

[@AtTheEnd1000]

And what is a good nutrition? Askin for real. I get so confused when i search "healty food" on the net, then just go back to my chocolate cookies :D

[@av-th2hv]

@@AtTheEnd1000 Same I don't know what "healthy nutrition" really is. So much info out there. General guidelines is to eat at least 3 cups of veggies a day (broccoli, spinach, kale, etc), eat healthy carbs such as sweet potatoes, eat healthy fats such as olive oil and avocado, and stick with lean meats. The amount you eat will depend on your weight and activity. That's what I've gathered from my amateur research heh. Best to ask a nutritionist I think to get a diet that perfectly fits you.

[@david94549]

@@AtTheEnd1000 That's the ultimate question, when you find out let the rest of us know. I've spent many hours of my life researching nutrition and healthy eating, all I can really say is each benefit has a trade-off, plus there's usually a bunch of contradictory research to discount what I've learnt, not to mention false information and propaganda. I couldn't tell you a clear cut answer and I think even a professional in nutrition would struggle to give out some one size fits all advice. The only thing I would say is eat a varied diet, do what makes you feel healthy and avoid the obvious no-no's, good luck with that. If you're still not sure, try a diet tracking app to help you monitor the nutrition of your current diet, it will help point out what your diet may be lacking, or what you might be enjoying a bit too much of.

[@andTutin]

i am only good at 3

[@kevinserrato6358]

AtTheEnd1000 what I’ve been doing is cutting down in junk food and soda, eating more chicken and eggs and rice for most my Meals it’s a start tbh lol ohh also a coffee here and there lol

[@elmarko9051]

Just getting back into cycling after 15+ year hiatus...a 5 mile ride left me feeling like total rubbish. But the cycling community is always here, and I'm grateful for the education.

[@Rikitocker]

I've had great success with mentally compartmentalising and rationalising pain into body zones as a way of sustaining effort for longer periods. For instance if I am running or cycling it is very rare that both my lungs/cardio are hurting as much as my legs - when the pain sets in I usually identify where I am hurting and lock it down knowing that I can keep up or sustain the effort longer as long as only ONE zone is under load. Usually if my legs are screaming but my gas tank is fine ( ie Cardio ) then I push through. It is when you fail to zonally identify where the pain is that you usually give over because the mind just tricks you into thinking you are suffering everywhere .... generally you aren't. Identify it and lock it down ...

[@roskichan3001]

That's kinda true...

[@freeltamon7208]

Interesting strategy, but how do you mean "lock it down"?

[@aerojetrocketdyners-2538]

Its just like meditation, being mindful of what is happening

[@1a1r]

This is excellent advice 👍🏾

[@baymaz9645]

Effective advice. I ride a one wheel and for guys this trick works on even the most sensitive of bits. Just don't lose circulation there. That's the worst and it's recommended to take a 5 min break from the saddle if it happens

[@stephenadair8356]

I'm glad I went army first cycling second. Got those pushups down to a science all day long.

[@user-of4sg8tv2d]

Watching that guy doing pushups hurts my eyes

[@alexandruepuran]

joetjoepster2 ... it broke my HEART!

[@gabecisneros5699]

I came here for this comment.

[@jackwelsh3353]

Kissing the grass 😂😂😂

[@danielandersson3539]

Agree, he's 20 cm from doing a correct pushup

[@zeus2_naruto56]

HAHAHAHAHAHAH

[@davidcorbett9636]

Lift heavy weights for legs 1 day a week!!! I do 12 sets a week consisting of leg presses, lunges and calf raises. You won't believe the difference in the power in your legs!

[@strangeuser8177]

Is your legs big?

[@jkmaster8070]

True. I do bodyweight exercises, such as one leg squats. Your legs and ass gets stronger, and bigger if you eat enough.

[@jerichoholic5805]

@@strangeuser8177 is you are grammar!

[@Flightless_Wings]

@@jerichoholic5805 tf are you high on. Lol

[@chessbruh272]

It's very glad to know that global cycling network is reading all the comments replying for them and giving them heart. Many of the million subscriber creators does not even read the comments. Salute to GCN

[@AyBee9725]

Honestly, I discovered this recently- if I’m in a high gear, and really push past the first few seconds from stationary, to a pretty decent cadence, it feels easier to pedal than it did at the start. It’s the same whether I’m on a flat or climbing uphill. This has helped me climb 10% inclines sometimes at pretty high gears. Anyone else experience this?

[@yukiko_5051]

That's momentum for you

[@assjackbahrain]

Them big gear sprints from standing seem like a pretty efficient way of losing a kneecap

[@adamlynch9153]

Wheel broke my chain doing this

[@gloisma]

Is it really that bad

[@adamlynch9153]

ASAP COCKY maybe not, but once you injure a knee, even with surgery and rehab, you permanently lose a lot of functionality. Might as well protect them as long as possible.

[@yautongreporter]

The video is for young riders like them. They have deep reserve in their knees.

[@muktihanirorizkyakbar7080]

Fixed gear rider has left the chat

[@DM-yp3ul]

I've been doing the standing start/hard sprint exercise on my single speed on my short commute home for the last month and definitely can notice the difference on my weekend rides. It's a quick and easy one to do too.

[@zigaudir4666]

you should make a gcn presentor pushup challenge

[@Boy-wv9kn]

YES!!!!

[@bradleywhartmann]

someone would have to show them how to do a correct pushup first! get those elbows in.

[@wigancyclist8913]

Military press, I like it!

[@AddictofFilm]

+bwhartmann I was thinking that

[@schumi246]

With their bike on their back??

[@vishalgupta9225]

Thankyou GCB your videos are very helpful for me!! Keep making such videos Thabkyou!!

[@DustyBongo]

I live in Singapore, which means i have a very nice place to train :) The multi storey car parks, the upper storrys are mostly untouched as people dont want to park so high and climb up. Which leaves me with about 5seconds of sprinting and then nother 5seconds of climbing and that repeats for like 5 storeys. Best placd to train lmao.

[@godguidanceandgardens2453]

You need real roads bro! 😀😀😀

[@TheprogresBMX]

I could start by not eating pancakes at 3 in the morning watching KZbin vudeos🤷🏻‍♂️

[@carlshneebly7136]

Garet Exactly. After I burn 2k calories riding Im tryna eat 5 pounds of chicken and some twinkies like a doofus. It all starts at a better diet.

[@nellymalone2802]

That’s the life!!

[@Jacennnn]

@@carlshneebly7136 how is the diet going?

[@carlshneebly7136]

JUICE Ehhh, it’s going. This last month has been rough, but this past week has been better. I was probably over 200 lbs when I made that comment, now Im down to 180-185ish, depending on the day.

[@Jacennnn]

@@carlshneebly7136 Aye, It is progress. I suggest you should ride a bike at least once a week

[@chesterjohnaurena6156]

This is so helpful. Thank you! 😁

[@henrymaghirangvlog3984]

Thank you for this video, lots of ideas earned, I'll try to do this. Thank you and God bless.

[@815thengineers8]

You guys do a great job! Thanks!

[@ahmadrezanazif6438]

Very effective and helpful video, thank you!

[@fuckasnitch765]

love your videos , super helpful

[@yonishor7355]

looks like Si still has quite a few neuromuscular pathways to build with his push ups

[@chuckp3739]

Thank you for the information on climbing .

[@uPenguin]

My 11-mile commute to uni is very helpful with this, I find myself being fitter during term time compared to the holidays which seems just bizarre.

[@bikerguy65smith45]

Cyclists would do well to spend some time in the weight room, especially in the offseason. Squats and deadlifts (and their variations) can really build those fast twitch muscles Si was talking about. I once did a century ride without about 50 miles of training (darn you Minnesota "spring") because I had spent a lot of time lifting in the winter. I'm sure it's helping me now, as my climbing has really improved this year.

[@TomasUjhelyi]

I agree. I don't think there is enough emphasis on weight-lifting. You won't put on weight to the point you'll look like Arnold. If you eat right and make sure you recover enough from your rides you can stay lean enough while gaining valuable muscle

[@rav4066]

Exactly what i thought, for them to do squats and leg work outs, it'll help.

[@filo5240]

I like cycling only for my legs because my legs are affected badly by squats with good form due to growing pains

[@MeesterJ]

Not only that. The hours and hours of cardio and the low amount of muscle make sure cyclists dont have very high testosterone levels, which in theory would make them weaker as well.

[@jamarlucman1603]

thx for the tips gonnat try them soon

[@claygriffin-derr558]

I had to rewatch the section where Si explains standing start efforts 3 times because I kept being hypnotized by his track stand and not listening to what he said

[@gcn]

He'll be explaining how he track stands soon.

[@sommelierofstench]

track stands are really easy, especially uphill. practice for like ten minutes straight and you’ll start to figure it out at the very least. once you learn, you’ll never forget!

[@wilburton1585]

Great tips thax

[@georgejgilles.3999]

Great advice.

[@stevevater8598]

Wow 1.3m views !!good work , all your videos are very informative and great !!

[@dsenunez]

Classic GCN. So nice and weird to watch it al 2020.

[@rogerunderhill4267]

Awesome video. So so true. Just need to get out and do it.

[@jamesmckenzie3532]

I just watched this, but when I'm doing Standing Starts outdoors, I find a road with a suitable shoulder and then when I'm stopped at a traffic signal, I click up a gear, rather than down. I then push as hard as I can when the light changes and I've cleared traffic that may hit me. Great for improving VO2 Max as well.

[@MarxOutThere]

Yeah I do push ups like those too.

[@insertusernamehere6155]

Step 1: Try a detailed training schedule to help regulise workouts and improve mentality Step 2: Lie on sofa eating crisps and watching gcn

[@johnpepito3493]

I always watch your videos and i love it

[@nobodysbusinessnowinnit3272]

I think you should mention that the warm up before the "sprint from a big gear" is paramount. Otherwise, knees will suffer, and you could be riding the bike to the train station at max for the next week. Speaking from experience!

[@alex-6710]

Cool dude. Thanks!

[@fareedwarmeli2593]

Awesome 👍🏻

[@SkraggsCyclevlog]

I'll have to try the tougher gear starts. I'm always trying to strengthen my legs, and it seems I've hit a wall lately. Cheers!

[@gleaveinjapan]

2:37 you're doing push ups wrong. tuck you elbows in, arms to your side. Love the track stand I wish I could do it. All in all great advice, thanks

[@ericdurace9755]

Standing starts, good training method, however it's advisable to be careful. I'm a racer and just this season, I broke two chains and crashed heavily as a result.

[@shahanakhan5538]

true

[@MybeautifulandamazingPrincess]

You should try gates gearbelts, they don't break cause belts are used in cars and motorcycles

[@SwedishHouseFifa]

Simon's quads are impressive!

[@robbchastain3036]

I think your last point is the biggest in terms of performance--without mentality or mental fortitude or imagination or whatever, there is nothing, there is no fire to ride hard or fast, just give us cruisers and a neighborhood spin. But with it, there is everything--intervals and climbs and all sorts of pain and, in time, we get to be fit and fast and tough and that is a beautiful thing. And I have a lot of fun out there with my imagination riding away with me, if I may revise a soul classic.

[@MariadelosAngelesGalvezA]

Guys! You are really great!! You make me laugh and learn a lot! Cheers from Chile! Come and ride here whenever you want, you'll be very welcome ;)

[@nikitam5197]

Yeah I do think that a good song with a rhythm you can follow is also a really good to for maintaining a good mentality.

[@jordanstebbins1949]

I've found that overgear intervals (like the sessions from GCN) make me much stronger on my local group rides, I use less energy on the short and punchy hills/climbs, and find it makes riding at a higher cadence easier

[@shreyasmahimkar4424]

To become stronger just ride on traffic free roads Oh that would be a dream!!

[@owenschmidt6166]

Great video

[@simonseddon5793]

Bloody good camera work at 0:31

[@jjasanadventure]

It's amazing. . I like your road bike Bro. Full support idol.

[@jhakiyn4801]

So nonody is gonna talk about the cameraman keeping up with him

[@Takashi77]

They are using motorcycle sooo yea

[@ElFamosoArt]

I think they use a car

[@jhakiyn4801]

That makes way more sense.

[@pillow7047]

That's what it takes to be strong!

[@CSchaef02]

All while looking backwards the whole time. Most impressive riding I have ever seen. I’m going to turn my seat around and try this tomorrow (famous last words)

[@cagampanisrael]

Wow, those pushups!

[@LaughingSaint66]

Thanks Si! I'll work on a standing sprint 👍🚴💨

[@woshigepro2]

I gained 6 kgs from riding a bicycle and people told me I look thinner.

[@adriaandraije3838]

lee guankiat muscles are heavier then fat

[@woshigepro2]

i like that.

[@MGM88123]

Haha 1 pound of fat weighs the same as 1 pound of muscle it just takes up less space. The more muscle mass you have the more fat you burn.

[@soundninja99]

Meghan, that's the same statement haha. A kilo of fat weighs the same as a kilo of muscle, but a cubic centimeter of fat also takes up the same space as a cubic centimeter of fat. It just weighs more.

[@kristianpomida8259]

Jeff Cavaliere AthleanX.com should tutor these guys on pushups

[@hutch430]

Thank you.

[@Strange_Brew]

I use a 5kg ankle weight on my weak leg (left) to build it up to my right. Do a 50mile ride with it maybe every week until my legs are balanced. Really makes a difference. Powermeter pedals would be better at analyzing that condition.

[@MoneyMakerRealty]

Lost 20lbs ( so far ) and rode everyday on the indoor trainer. Much faster today then i was last season. Hope to keep the trendgoing through the spring/summer/fall and then winter do the indoor trainer thing all over again. Next year i want to be at 170lbs ftp at 200 .. for a weekend warrior thats all i need

[@razcohen5590]

Can you give us RPE as well for those of us who like to train by feel or by the "sensations" as is used a lot in cycling.

[@frankiea.1095]

Yeap! I agree mentality is first you can or want to improve your fitness or your power but if the set of mind is not 100% you will keep, to take a stab in the dark or what is worst, to miss your objectives! ;D

[@giovannistriano3564]

Very good vid

[@ashwinmandan4115]

5:37 "I'm looking for my glass, here!

[@motomehanicar459]

Push ups were hillarious! Sticking nose in the grass instead of chest! LOL!

[@DannyCYCLINGAdventure100280]

Thanks

[@creepychris420]

I really liked the mentality point - whenever I'm fkd I just think this is where I wana be, if i'm not tired I'm not trying hard enough - then I push through and feel fkn awesome by the time I stop lol

[@pulafun]

I just try to maintain my average speed on 30+km/h (96kg/26" MTB/flat road/casual clothing and regular pedals). If the frontal wind is strong then more effort have to be put on the pedals and when the wind is pushing me, then I'm pushing the cadence limits. I tend to keep my cadence on 80+/-5, but with current setup over 50km/h cadence will go over 105. The whole racing is not exactly training rather a kind of commuting in a strange way - mindset is always maximum attack to achieve the best avg speed

[@BrianMcNay]

Those push-ups were hilarious!!!

[@CorzIlla]

totally want one of those GCN bottles!

[@PhilAndersonOutside]

2:57. I was taught a similar training drill decades ago where we would find a long, slow hill, maybe 2% grade. Start very slow and put the bike in a very large gear, stand on the pedals and try to spin out (or until you hit O2 debt). Would like your guys thoughts on this.

[@Jacennnn]

I need to get better at hills

[@syahshar2982]

Large gear means what? Gear 8?

[@PhilAndersonOutside]

@@syahshar2982 52x13 (roughly). Back in 1994? That would have been about gear 13 out of 14.

[@kiverrussell8369]

Great tips. Quick query on the sweetspot HR range. Not sure on the variation between riders but sweetspot for me would be at least 85% of max heart rate or even a little higher. I could ride at 80% of max heart rate for 3 hours+ and I'm no world beater!

[@nicolasruytenbeek6446]

Loved the standing "pistier" sprints! 10 times is enough, though :p

[@tonibaloni12]

looooooool dem pushups

[@samhughes889]

I love the plug of your new Camelbak bottles

[@LKB2606]

Kickass!

[@johnevans6399]

Just found you! Sadly my health, or lack of it, prevents me from cycling anymore but I'm really enjoying your skills and knowledge. In fact I'm gonna go to your shop and get a gcn top for use in my wheelchair, should I keep it done up when in the peloton.

[@gcn]

yeah, keep it done up we suggest.

[@paulmays3173]

john evans byp

[@cyclistkamran2189]

Cycling good for our body.nice bro.

[@alluvialfan294]

funny press ups!

[@---cy6kk]

Si's push-up form is the bento box of exercises

[@yukiinu5534]

maybe pedal heavy electric bicycle (motor off) for first half of ride, then use turned on pedal assist/throttle for second half/return of trip. in my case I can peddle distance to doctors appointment but I am to tired to peddle back home and I hate the stop/go of city bus. So I am putting a 500watt10ah motor on my bike so I can ride with peddle assist/throttle back home.

[@skyler2636]

Did Si get the new Orbea ORCA? I might be mistaken but it looks like the new ORCA. Anyway, keep up the great work!

[@261079bees]

About point three. I shout a curse word followed by "suffer like a pro"! And it works like F45k

[@justryan2070]

You speak english. I speak english. Wifi service is in primarily english speaking country. Subs in vietnamese. Makes total sense.

[@farahnaznael8719]

So nice I love cycling my favourite 😘😘

[@jamesfeeney7068]

How about strength training with heavy weight? Its helped me a lot!

[@jonathanbacus6020]

1st tips: Practice 2nd tips: Practice 3rd rips: Practice

[@Ed.R]

My 3 are, have a CVT in the drive train, tow heavy trailers and live in a windy place.

[@themoment7534]

Hi GCN, please can we have more on cycling Psychology?

[@crwn_munkz]

make a video on how to do that track stand!!!!

[@PROcrastiDRIVESVofficial]

Also, get a powermeter and ride 90-100 cadence. A watt is a watt, but a high cadence will allow you to keep up that power all day long. Makes perfect sense, I wish I'd done this sooner.

[@PROcrastiDRIVESVofficial]

You'll become a stronger cyclist just by being efficient and consistent.

[@PROcrastiDRIVESVofficial]

I highly doubt that. A high cadence is more efficient as shown by every pro cycling race you can see today. Did you see Sagan and froome attack on the flats in stage 11 of TdF this year? Spinning, spinning, spinning. A lower cadence might be more comfortable, but learning to spin is the key to going faster and for longer. I've seen the changes in my own cycling and I'm not going back.

[@gcn]

Sorry, totally disagree with this. Your cadence is almost irrelevant, as you say, a watt is a watt.

[@willwhite1987]

In turn I agree that cadence is important for sustaining a given power output. Extreme exemple: a cadence of 1 or 250 are both inefficient. a cadence of 2 will be better than a cadence of 1, and likewise a cadence of 249 will be better than a cadence of 250. By a continuity argument, an efficient cadence must therefore exist inbetween these two extremes, and focusing on maintaining this efficient cadence will help sustaining a given power output, by definition.

[@PROcrastiDRIVESVofficial]

Sorry GCN, I disagree with this. Your cadence is very relevant, watch a pro race. Watch Nibali and Froome on the attack. If you want to be fast you've got to spin. Even on the flat stages when the pro peleton are going for it, watch the guys upfront setting the pace. They're on the limit with they're heads down spinning the legs because that's the way to set a crushing pace. You can mash, but it wears you out faster. You can't sustain this for a long ride. I'm not just a talker - I've been out there and I've seen the results for myself. I'm kind of shocked by your views on this one GCN.

[@MrRp25]

Standing start sprints are knee busters for us old timers

[@MrPunkassfuck]

Video Idea: Which groupsets and or components are compatible with minimal issues. Both Shimano and all their groupsets. And interchanging Sram and Campagnolo components.

[@cyrilcivet782]

A hidden motor is best.

[@danfuerthgillis4483]

Yesterday I took out 2 x $6000 Canyons double team not on my 7.2 kg carbon but on my $290 GMC Denali. They were semi pros and my attack was based on the 1 km 10% hill , I was on the 48 ring and 22 tooth cog ( 7 speed 14-28 freewheel) and switched to that 200 meters before the incline as they were 200 meters in front. The 3rd ring 48 tooth + 3rd big cog 22 teeth was set and I attacked and they attempted to escape, once at the top I switch to the 5th cog and took a 5 second lead on the flats. I had already ridden and was tired but I decided to attempt it lol. 14.2 kg $290 vs 6 kg $6000 Canyons .

[@prof.slump_]

Squats, deadlifts, good food and early nights

[@mickleman52]

Question about standing start efforts. So I am right now riding an 88 trek 520 touring bike (had my road bike stolen over the summer), and I keep having the rear wheel slip out of the dropouts. This seems to only happen when I track stand at a red light, and the moment I push to start again the wheel just slips out. The first time wheel came so horribly out of true I had to replace it, the people at my bike shop told me I just had not closed the QR enough. Though after a tune up, and new free wheel, chain, etc, it happened a block from the shop. The shop has tried to put on 4 different QR's, and even an anti theft skewer that used an allen wrench and nothing seems to hold it. They have recently put a shimano QR on, and removed the set screws from the frame. Have you guys ever heard of something like this? I would love to start training more, but I have gotten to the point where I do not trust my bike. Also it is worth noting that everytime it slips out the wheel goes out of true.

[@classydays43]

One time I rode for I don't know how long or how far, but on the way back I was so determined to make it home I pushed myself hard along the highway. Getting home, I drank roughly 2 litres of water and, an hour later, decided it was time to eat. My legs didn't work. I motioned to walk and collapsed in a heap, they were so bad.

[@sdolman79]

welcome to the GCN GUN SHOW

[@davidb224]

Are there any studies showing that a huge-gear slow-cadence 'sprint' is more useful for real-world high-cadence sprints than doing anything else? (E.g. squats in the gym or just going hard in one's favorite cadence.) It will certainly help to steal a bike which the owner had left in a huge gear:)

[@justincrediblelife]

Climbing on the big chain as much as possible at low cadence is also good for strength training in the bicycle.