Training for Road racing. Time trialling, Ultra distance, Gravel/Adventure racing, Sportives, Gran Fondos, Triathlon? Coach Ken can be found here: www.buckleyperformancecoachin...
STYRKR: 25% off your first order with FCADE25 bit.ly/36WrFyn
Cade Media Podcast: podfollow.com/the-wild-ones/view
SUPPORT Francis Cade and Cade Media directly:
Via Patreon: / franciscade
Via our clothing brand WILD: wearethewildones.co.uk/collec...
AFFILIATE LINKS
GoPro GRILL Mount: www.prostandard.com/?ref=0Wo1...
GoPro Hero 11: prf.hn/l/ryjmwQn
Tiny Insta360: www.insta360.com/sal/go_2?ins...
Bigger Insta360: www.insta360.com/sal/one_x2?i…
Styrkr: 25% off your first order with FCADE25 bit.ly/36WrFyn
Thanks to our CHANNEL SPONSORS:
Attacus Cycling
SCOTT
Garmin
Fidlock
Parcours Wheels
Tailfin
Hutchinson Tyres
Styrkr
GT85
#cycling #bikes #bicycle
12 - Being beaten by Ollie Bridgewood #apprenticenowthemaster
Whilst I agree with most of what was said about marginal gains, we all know that white shoes are faster. The guy in the shop said so
White shoes and socks rule. Just wish I didn't have a toe overlap, because I cannot leave my garage without leaving the marks, and that's all before the ride!
Not faster but they are the best 👍🏼😎
Yikes! My shoes are black. Dang! That’s the reason I’m not getting gains!
I've found that buying whatever color of shoe you don't have currently is usually faster.
Yeah, but black shoes are lighter. color adds weight.
We need more videos with Ken. Love his no nonsense no BS attitude to training. Just ride more 😂👍
Great philosophy for most things in life. If you want to be better just do it more and with more attention.
Being too rigid really struck a chord with me. Im often stressed, worried about my weight, work, life, goals etc that my mind is spent before i even sit on the bike. Learning to lower the intensity and not beat yourself up is such a valuable skill. Point taken thank you for the inspiration
Same. This is the single most valuable thing I learned this season. Previous seasons I just went out and smashed myself no matter what, but learning to take it slow has helped me put in more time and miles than all my previous years combined
Volume and consistency are way more important than high intensity! So drop the latter, get recovered and ride easy til you feel good again. Be happy that you’ve done the best thing for the long term
I m a coach in Australia and I often talk to my riders about their sessions being "energy giving" not "energy depleting". Yes there are times to go hard, but some sessions should add to your overall well being. Finishing a ride feeling better than you started, both mentally and physically is a valid session goal. Let go, trust the process and be kind to yourself along the way.
Totally agree. Learning the appreciate the benefit of the quick 15/20 mins to help feel like I’ve accomplished ‘something’ and not feeling guilty of not churning out a hard 1/2hrs was a big learning curve.
I've heard that before about the Giant. It's hilarious they just nailed TT bikes a while back and haven't bothered to make another one since.
Just add a modern cockpit and Robert is your mother's brother.
I have a 2011 Giant Trinity Advanced. There isn't anything faster out there.
I love Ken's no-nonsense approach to training. There are so many folks out there who get distracted from what really makes you faster: consistent and progressive training with appropriate rest. In other words, go out and ride your bike. Do some hard intervals here and there and push yourself to go a little harder than last week. But my god, please take some weeks to rest up and go easy each month so you can recover from that stress and push to the next level. Also, worry less about weight and more about your training. Your body will adapt to meet the needs you're stressing it with.
When experience cyclist are not sympathetic to new cyclists trying to get going. Great channel btw
Yeah it's bad, we got like a main group locally here with some ex pro's, young hitters and enthusiasts etc. The amount of time people got banned from that group ride due to mistakes is ridiculous. I know when going 42km/h average mistake can be fatal but I feel like specially the older riders can act like total dicks about it when they as well not always ride the safest. Now the group is thinning and they wonder why...
I find the (amateur/enthusiast) road cycling community is toxic, stuffy and petty like not many other sports communities. Debates about nulities like shoe/sock colour, the obligation to pull up your socks up to the North Pole to be a real cyclist.... my oh my. There's just so many BS rules about what's supposed to be the one correct way almost everyone abides by. Much too less Obree spirit.
I've had a different experience with Zwift. You can absolutely see the power range and cadence is varied for your intervals. You can shut off erg mode, just like TrainerRoad, as well. The ramp up/down isn't that extreme, either. That bit was a miss in my opinion.
Yeah I've never used erg mode on Zwift, I create my own workouts and use it to distract me from the pain. And group rides make the time go faster.
@markusseppala6547 occasionally I shut it off if I'm doing a short workout to see if my personal targeting is ok(almost never hahaa). I like the pacer groups as well. Been riding the Coco groups lately, that's a good workout.
Target power range doesn’t transfer from training peaks to zwift
@y2kenb I don't think it does from TR either, but I've never tried to combine them. I've always only used Zwift alone. During workouts, you can see the power target window on the companion app, and there's a decent +/- allowance.
I agree. I don't think it's Zwift, it's the person. I use ERG once a year just to play around and realize I don't like it. I use Zwift atleast 5-6 hours per week without ERG.
What has helped me go faster is putting my phone in my pocket and not look at strava at all during the ride. Turns out I was so focused on it that putting it away made me PR all my routes
Had a similar experience. I strapped my phone to my stem with a mount when I first started and id be looking at it nonstop. I will say having metrics from a bike computer is super useful but it’s good to eliminate all the distractions.
@@Dakota-cz5od most people have a expensive bike computer but I find no need for it I’m am not a pro I can do 100 miles 6 1/2. I don’t want to complicate my ride with all these statistics. My bike came with a power meter I don’t use it.
Love it, so much good sense. Mind, it's a long time since I trained seriously, and even then it was for marathon speedskating, in which a lot of the training is very similar to cycling.
Thanks mikey! You inspired me to get a bike camera and report all those nawty drivers 🙌🏼
thanks a lot, great video, lots of times I get frustrated for not sticking to the training plan and beating myself for not getting the gains I want. You're right, we should talk more with our trainer and rest when necessary.
Sometimes on Strava, I write stuff like "Recovery Ride" on some really outrageous activities, just to get people going 😛
yeah how dare we have fun. so much for not being too rigid /yawn
yep that's (I think) more often some irony and joking than real humble brag :)
Good on you guys for fixing the consistent typos in the titles. Appreciate it!
4:20 I found shoe color very, very important. It does something with your fitness that no coach can do. I dig my white shoes, and my silver ones as well.
can be any color if it's white :)
My Garmin came displaying average speed. Drove me nuts. More frustrating than the little up/down arrows on a conventional bike computer. I changed it to "time of day," something I could use.
Interesting and useful take on training. The only thing I would take issue with is the scoffing response to the Power Breathe medical device. The coach featured here does not appear to be in the age group where common cardiopulmonary medical concerns become an issue, and perhaps he hasn't coached anyone with such issues, but Respiratory Muscle Strength Training (RMST) has been the subject of scientific studies and shown to have benefits. As a result, I wouldn't be so quick to dismiss the Power Breathe and other similar devices.
Great video with great advice for all levels 👍🏻
Hoi Chummers. Plenty of sacred cows slaughtered in this viddy. One observation is that as a coach, Ken places emphasis on HAVING a coach and a training plan. I agree with his assessments on gear-centric solutions for speed and training results. I am reminded of a past video where your expert was laughing at all the bike weight solutions...easiest weight saving on the bike is having the rider lose weight. 😂 As far as Zwift is concerned, it's just another tool. One can create training routines that differ from Zwift's model. Perhaps he "hates" Zwift as it gives the average joe a glimpse of training programs sans formal coach. Riders wanting more precise or focused training might start on Zwift then move on to a coach...hard to hate that model.
Spot on
However it is far easier to buy lighter it than to lose weight though. If you can afford silly light kit that is. People struggling to lose weight is a serious and very common thing
Great vid! Just a couple of points, ice baths are definitely not unproven and you can set zwift workouts to do the exact wattage you want if you set it up correctly and if you haven't got alot of time to train or the weather is terrible zwift is the way forward as far as training is concerned l, may not be for everyone but for myself I saw massive improvements over the winter doing 3x1 hour zwift sessions a week
It’s the 3x1hr sessions a week that made you better, not zwift 😇
@@y2kenb hahaa fair 🤣
the small bit of the bikes you showed seemed to explain why the giant could be faster than the trek, like the head tube and even just the top tube storage was well integrated on the giant.
This was great. Back to basics is how I've been rolling and race results have shown. I started bike commuting, now my yearly hours are up to 600 rather than 400. That's a ton of volume to work with and races in bad weather don't phase me like before. I stopped reading about bling bike stuff. I skim, and any videos I watch, I try to do some core work during. Even right now, I'm stretching. There's a lot of "free" stuff we can do, and still maintain our day jobs, and still have downtime.
You're a magician, you're stretching while typing on your keyboard 😮
I like my Garmin setup that I currently have. I plan the route on komoot ahead on time, connect my phone to my egde, it's all just magically there. I just start and finish my ride, everything is synced and uploaded automatically with little to no fiddling.
It’s awesome stuff when it all works :)
Unfortunately, I've been guilty of some Kens strava dislikes! Great stuff Francis & Ken thank you 😊
Nearly all of this is just, "this thing costs at least 4 figures sterling and it mayyyyy make you more efficient but you're better off just focusing on the basics". I really thought we all knew this 😂
Knowing it is one thing… actually doing it appears to be much harder!
A bit weird - the trainings I get from my TrainingsPeaks program in Zwift do have Cadence, don't have a ramp ... I guess he does not know how to make them correctly.
Thought the same thing. Must not have logged into Zwift in the last three years?
You can also custom build programs on zwift. Most cyclists are not pro riders. (im not 😅)
The theme seems to be, let the main thing be the main thing! That’s riding your bike. All the peripheral stuff is cool and adds to the fun of riding but riding is still what it’s all about. I like Strava. I like to see what others are doing and share what I’m doing with others. Without it I’m still going to ride. What I don’t like is advertisements and videos on KZhead (not your channel Francis) suggesting that if you don’t have a certain type of bike, or types of kit then you may be doing it wrong or at least not up to your potential. Is it okay not to have a training plan? Is it okay to get dropped on a climb? Is it okay to ride long and hard when you feel like it and short and easy when you feel like it? If you’re a competitive cyclist and that gives you enjoyment then do it. If just riding your bike gives you pleasure then do that. At the end of the day you should be able to look back on your ride and say that was fun. At least most of the time!😂
Love the new videos- so helpful!
Only piece of kit that's ever really been THAT good was the upgrade from the wheels my first road bike came with ($500 ALL-IN) to a pair of decent but relatively budget carbon ones. That gave me like +2mph average and the bike feels a lot nicer to ride as a result.
Which wheels you go for out of interest?
Thoughts on this emphasis on high rpm riding? I rarely go over low 80s. Whenever I do, I find myself tiring much sooner than low rpm at higher gears. I’ve always felt like rpm targets should be tailored to the individual rather than as a universal-ish rule.
In those two pictures of the aero bike there are clear differences at the arms, head, back and seating areas.
Arise Sir Ken.....GREAT to see him back on the channel Francis 👏. In my humble opinion he's right on all 11 accounts 👍
Thankyou my friend
@y2kenb thanks for your reply Ken......hope you are healthy and well. Hope to see you back on Cade Media's channel again in the near future. Have a good week ahead !
Old vs New TT bike answer : older one is faster because gaps between forearms and face and between arms and thighs are smaller, reducing drag. The head was also lower than the back helping reduce the drag from the helmet. Definitely more air in the face on the new fit
Yes probably he tested it once, only in one position........old Giant cant be faster then Trek because Trek has American marketing.
Contact points on both bikes setup the same to the millimetre. Aero extensions tested on both bikes. All proper testing done.. all ended in head scratching😂
The weather where I live can be brutal. It is often very windy. Stay flexible and do a long ride or hard intervals when the wind isn't blowing 50k/hr.
Well at least I'm doing one thing right: just finished my second round with COVID and have been sensible and just completely rested. Back on the bike tomorrow. Zone 2. One Hour. See how it feels.
Love the focus and detail in this video. The majority of the B roll....Lake District? It is STUNNING. Just beautiful. (not that coach isn't pretty too....)
What about a video for popular cycling injuries and best ways to get back on the bike. e.g broken collar bone, best way to recover and then getting back on the bike again etc…
If I’ve got a really nice factor 02 with rim brakes is it worth upgrading to disc brakes??
Zwift Workouts, still not done one after 67,000km, so that's 50 or so XP gone begging :) As I ride Zwift almost daily on a retitred outdoot bike, my setup is pretty much good to go, if I am, just fill bottles, find music/ youtube, box fans in reach and peddle ! I'm also not trying to win any TTs, just nose breath outside on dry sunny days...
If you are using Wattshop extensions on the Trinity and regular round tube extension on the Speed Concept, I'd bet that that's where the difference is made.
I believe he switched the same extensions over, photos were taken after the parts swapped.
Love these. Kep up the good work
In general, don’t spend money on stuff. I totally agree with zwift workouts. The cool down is especially crazy. I ended up creating my own workouts of the 4 or 5 which I do most often with an actual easy spin at the end.
I hate cycling videos that repeat the same stuff over and over again. This video was really interesting and entertaining. Nice one!
TBH I'd rather have a coach explore the possibilities of Zwift as a coaching tool rather than dismissing it. None of the issues mentioned are insurmountable (just turn off erg mode and input instructional text e.g. saying it's OK to be 20w over or under target) - and any slight remaining disadvantages are more than outweighed by the mental engagement and other advantages the platform offers.
I have explored it’s possibilities for years and come to the conclusion that it is surplus to requirement :) if it helps you and you like it, keep doing it. If the only way you’ll do the training is by having zwift on then great, put it on. My point is more that it isn’t perfect, it has its issues and more often now I’m seeing those issues get in the way of good training. All solvable problems, but if it wasn’t there those problems wouldn’t arise.
Great video; thank you! And -- where did Ken get his hat?? Would love to get one
nice to see the hat getting some love! it was a TK maxx special haha
@@y2kenb always -- thank you!
using that Lawrence post as example is wildly hilarious he just be catching strays 😆
Two of my biggest peeves/failings are equipment breakdowns/mechanicals ruining my rides (so much so that I wish I had the room for at least another bike as a backup) and being too rigid with my riding plan. I am struggling with getting enough sleep so sticking to the plan is not helping.
For sleep 1. Try cutting alcohol, it is a huge contribution to fucking up your sleep 2. Try whoop, for all its bells and whistles, for me it really puts into perspective just how much time you should be in bed to get sufficient sleep. I've never slept better than doing 1+2 consistently
I have insomnia. I cant sleep at all no matter what i do. I drink i shot of nyquil. It works every time. Its probably killing me but it works?
Ken's Pain Cave one of my first videos i watched !!him on his sit down bike
Brilliant. 100%. Common Sense. Logic. Science. YES. Humans all too easily fall into the trap of ‘following’ a given narrative and/or simply looking in to the wrong place,not using one’s own feeling etc. Was displayed en mass during past few years worldwide also!
I need a veteran mentor, just started riding a hybrid and have been looking into a road bike and i feel so lost when it comes to biking. Haven't road in 15 years and jumped right into it.
I guess it will depend if the work on the SL8 found some gains that would make an all out aero bike faster. If so then it becomes a question of how long they want to hang back releasing a new design to maximise SL8 sales.
I can see how your new tt bike wasn’t faster with that horrendous position 1:34
Why thankyou sir. However both bikes were in the same position, which is the point I was making
Non-expert’s opinion on Ken’s position/bike: - looks like he’s effectively sitting higher on the front end, not to mention that the bladed base bar could be acting like an air brake with that stem combination on the SC - his head is higher up on the SC - he looks uncomfortable on the SC: it looks like he tried to push himself as far back as possible, but doing so can mess with the pedal stroke - I wonder if is back arches more during each pedal stroke on the SC rather than staying flat on the Giant
Contact points on both bikes identical to the millimetre! Interaction between bike and rider is probably the cause
I think I would totally cast Coach Ken as David St. Hubbins given the budget and resources to do a remake of "Spinal Tap"! I had visions of Ken laying it on the line to the tour management about the Stonehenge fiasco. Seriously, jokes aside, really enjoyed the video.
I realized early into my obsession with cycling that all the gains brands present are so minimal. It is way more fun to focus on your fitness and then drop guys wearing kit that costs more than my bike.
nice to slip in a clip of Bun and Beard..miss these guys
Excellent advice by Coach Ken -- he's basically saying: Ride More, Faff Less
Tech kit: as my late dad (Surrey TT champ in the early 60's, Norwood Paragon club) used to say "when you are so good that all that special stuff makes a genuine difference, they'll be giving it to you for free"
Some idiot in county Durham drove into the back of of me in January. I broke my neck, c4 and c5 vertabrae, I broke my scapula, clavicle and rotator cuff and the car degloved my right calf removing a huge chunk of muscle. I expect to get a 100k in comp but all the kit in the world will not buy me my fitness back. Despite this 8 months on im now managing to do 23 minute parkruns.
My girlfriend did research on ice baths… they do help if you implement them correctly…
People not adhearing to sage advice from the band Queen, "Get on your bikes and ride!" Oh yeah and gotta quote Eddie Merckx, "Don't buy upgrades, ride up grades."
Spot on!
I keep my Strava private and I actually like it because it logs all my rides automatically. I actually resisted Strava for years. But yeah people live on that thing!
thanks for the videos, sometimes i feel sad, for cant buy thats good bike or good wheels or expansive things, are f…k expansive right now, ll do that basics things
Top video!!!
The point of training when your I'll is to push the illness through your body by sweating and making your metabolism pick up the pace and getting through the illness. Usually the target isn't gains but getting back to normal.
I enjoy anything to do with cycling but as a humble mountain biker who also spends plenty of time on the tarmac can I say that I hate (am slightly amused by) so many roadies that look to be hating their ride, why do you do it if you’re not enjoying it? Lighten up and say hi when you go past, and don’t be upset when I stick with you on 2.6” enduro tyres 😂
at 69 yrs. I weighed 180 lbs ( not really overweight for 6'1" ). At 71 , I weigh 160 lbs. I am no great cyclist and my priorities in order are -saftey , enjoyment , performance. But I am 2 to 4 k's faster on a route that is a fairly regular one. I saved 10,000$ not getting a 'faster' bike which I couldn't afford anyway.
Ranges in zwift would be welcome, but they would not work well (or at all) with erg mode. Also, you can define workouts with specific cadence in mind, but again, it will be one value and not a range.
Yeh over reliance on erg mode was nearly on the list. It’s fine for certain scenarios like long easy rides.
This was excellent advice.
I am by no stretch of the imagination an expert, but Ken does seem to be in a more compact position on the old bike. Fewer background stripes visible. I don't know if that makes a difference.
Good ol Kenny Boom Boom ❤
I'd love to hear your guys opinion on Posedion bikes. Just picked up a redwood as my first "serious" bike and really liking it so far. Although I need to do some research on gravel tires that are still fairly speedy on road and not so much drag. Anyways great video as always my g.
Continental Terra Speed
@@SamuelBlackMetalRider I'll check em out. Appreciate it big dawg!
That is one extreme position to keep for longer period of time. I assume the elbows are almost touching :D
Yeh 10s and 25s only. Nearly stacked it in a 50 because my arm went dead
@@y2kenb I guess it was the "to find a limit one must go over the limit" type of situation.
What will you do with the shiny new trek? Also, i guess you got the wrong bike. Are you looking at another one. Very much want to know what that would be
Most hated things: “outrages claims, fastest,, lightest, best…” - todays sponsor: “genuinely the biggest serving of electrolytes” 😅😅😅
What happened to 'Bun & Beard' ?? Seeing them appear in this video within a little video cut has made me wonder..........
10:22 now that made me laugh thank you for the video
for the tt bike, it's because the giant trinity is an ABSOLUTE weapon, especially in electric green and neon blue like that.
Very cool post- more please. Cade Media Can you do the same with some other coaches too? This is the best idea I've seen for a cycling KZhead in a long time, and thank you for posting.
Good video. He points out to right conclusions.
Hates Zwift and Strava... That will be 90% of the viewers ostracised then! 😂
Strava is a decent way to log your progress as a beginner or "recreational" cyclist. If you're never going to race, it's probably more useful to actually see how much your elevation gain was, or how much further you were able to manage.
What I hate? Or dislike? Why is it so hard to determine the correct rear derailleur hanger? (I just want to order a spare to have with me.)
The industry really need to come up with a standard hanger.
owning a set of Pulsio boots and being a sports therapist and avid cyclist. They don't necessarily 'make' you faster, however, they do promote quicker recovery times and the reduction of DOMS, meaning you can train more often.. So I'm sorry, but on that basis, you're simply wrong..
When people try to do a planned workout on a social group ride.
It seems that Ken says steady miles are good for training? I seem to remember they went out of fashion for a while and were deemed 'old school'.
Ice baths may not make you a better cyclist but there's data to prove it helps your overall health.
This is why Ken loves me.... I regularly tick ALL of these boxes! 😂
I’m not a fan of the Strava fitness trend graph as it doesn’t seem to move much even if you do efforts etc
I hate it when a group ride is advertised as chill, or easy light spin, recovery, etc, and 10 minutes in its a train pulling 45kph at over 300w and it's like WTF is this?
I'm over a hundred kilo's (193 cm) and have the aerodynamics of a barn... no amount of kit is gonna make me fast and I don't care one lick. 🤣👍
Something important that should have been on his list of things he hates is poor mental habits while doing physical training. Not developing good self-talk habits while training and racing can limit your abilities and make your cycling less enjoyable, too.
you know what i hate? falling down three flights of stairs
Weird, my new coach agrees with almost everything he said, almost like coaches know what they are talking about. I will say this, massage boots are a game changer when it comes to multiday events if you dont have access to a get an actual massage, that being said $500+ for 10 days of use isn't a good exchange.
As an alternative try sitting up against a wall with your legs in the air for 15mins. That’s usually the control condition for studies comparing different recovery interventions. Rarely is it beaten… and when it is the margins are slim
Best way to improve performance: spring training camp in Spain. Come back with a tan 😉
Reality check. Love this one. Well done.
Coach Ken - Ice baths are not an “unproven gimmick” watch Huberman, Andy Galpin :)
The evidence isn’t great for icebaths outperforming less expensive techniques when it comes to speeding up recovery and improving endurance performance in cyclists
@@y2kenb fair. I have not had only cycling in mind when I made that comment. I stand corrected ✌️
Audio is way better in this video than in the recent podcast, just to comment...
Work getting in the way of my cycling
Keep bringing on the experts. :)
I hate when a new frame is released and everyone somehow thinks it's going to make them faster, because they changed the frame shape marginally or simply put narrower bars on their bikes.