November 2014

Cycle rollers can be expensive, so here's how to make your very own, slightly flammable, set for less than $32/£20.
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Here's how to make GCN's much sought-after rolling pin rollers. You can get all the materials for these for about a fifth of the price of normal rollers.

Although rollers are great for training, we're not sure how great these ones are, so we'd really love to hear your feedback in the comments below! How would you modify and improve on our plan? And, are they even worth the effort? Comment and let us know!

The Global Cycling Network puts you in the centre of the action: from the iconic summit of the Stelvio to the epic trails of Fort William, Scotland, everywhere there is pavé or dirt, world-class racing, and pro riders, we will be there bringing you all the action, essential analysis and unparalleled access every week, every month, and every year.

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How To Make Your Own Cycle Rollers For Under $32 Or £20!

Check out some of our favourite videos from the Tour de France, Giro d'Italia and Vuelta a España.
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This week, we feature our favourite GCN videos from the six Grand Tours that we've filmed at. There's a bonus clip of Matt crashing too, obviously...

Check out the videos:
Matt falls backwards down a hill: 


Rest day ride with Tinkoff-Saxo at the 2014 Giro: 

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Off The Back: GCN At The Grand Tours

Sit down for a cuppa with Matt Stephens and hear all about his pro career.
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Matt Stephens won't mind us saying that he's the oldest GCN presenter. He's also had one of the most interesting careers that we've heard, including climbing out of ambulances at the Giro, paralysing his right arm for 6 months, racing in Colombia and combining a pro career with a job as a policeman.

Let us know if you want to hear more stories from Matt!

Click here to buy the music:  Cortex - Sabbat1ere Partie: 

Matt Stephens – Meet The GCN Presenters

Is it more efficient to ride out of the saddle when you're climbing or to climb in the saddle? We investigated.
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Some riders, like Alberto Contador, prefer to climb out of the saddle, while others, like Bradley Wiggins and Chris Froome stay seated. We wanted to find out whether there's any science behind this? Is one method better than the other? Or should you just stick with your self-selected, most comfortable style?

Daniel Lloyd and Simon Richardson visited our friends at Bath University and used their treadmill to find out.

Thanks to Jonathan and his team at Bath University! Find out more about the great facilities that they have here: 

Should You Climb In Or Out Of The Saddle? GCN Does Science

Stretching after your ride helps maintain your flexibility and potentially reduce the chances of injury. Here are 5 key exercises that you can make a part of your routine.
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The main muscles that are key in cycling are the quads, hamstrings and glutes, so they will naturally get tighter over the course of a long ride. Stretching them out eases the tension in those muscles and can help stop any soreness you might have the following day.

Many cyclists will have problems with tight hamstrings - this is because the leg never fully extends at any point during the pedal stroke. Short hamstrings can also lead to lower back pain, so it's important to keep both these areas flexible to try and lessen the chances of those niggles stopping you from riding comfortably. 

Audio Luxury - Flying Notes
Harry Arnold - Goofy Guitar

Top 5 Stretches To Do After A Ride | Cycling Fitness

It's Matt's last chance to fine-tune his skills before his big race.
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Resident 'cross expert Tom Last took Matt to Belgium, the home of cyclo-cross, to talk him through exactly what to expect on race day.

Riders will generally have the opportunity to ride the course prior to the race. This is the time to visualise the kind of lines you'll take during the race and decide which parts of the course you should run/ride.

After that, you've got a quick chance to get cleaned up before the race itself.

In terms of strategy, it's good to get a fast start as we mentioned before, but as for the majority of the race, it's best to keep an even tempo so you don't blow up too early on.

S S Arcadia - Flammable Cannibal 
J Kas - Noise (Instrumental)

How To Race Cyclo-Cross - Essential Racing Skills | Matt Does Cyclo-Cross Ep. 7

We take a look at what could be the future of pro cycling (Velon) and revisit the past too in retro tech corner.
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Come and watch Matt race! Milton Keynes National Trophy on 30th November.

Let us know what you thought of the year in cycling in the GCN Awards: 

To say thank you for helping us out, we'll randomly select a winner from everyone who fills the form out.

Velon: is it the future of cycling? Let us know your thoughts below.

One final thing, if you like this video, hit the thumbs up button! We appreciate it.

The GCN Awards, Velon + A Montage Of Matt Crashing - The GCN Show Ep. 99

How tight should your bolts be? This is essential to get right, so here's our  guide to using a torque wrench.
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Tightening your bolts might seem pretty academic... However, as bike parts get lighter and lighter you need to pay more attention to just how your tightening your bolts. You might have seen something something like '5Nm' stamped on your bike parts. This is the recommended maximum torque. Much looser, things might work loose and fall apart. Any tighter and you risk component failure, plus, your warranty is gone.

To get this important factor  exactly right, you need to get a torque wrench. There are plenty out there and it's a tool that we think should be in every serious cyclist's toolbox.

Buy the music:
JKAS - Noise (Instrumental): 

How To Use A Torque Wrench – GCN's Guide To Tightening Bolts Safely

It's been a while since we've done a pro bike, but this one's worth waiting for - Sven Nys' Trek Boone.
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While we were out in Belgium, Tom Last managed to get his hands on Sven's disc equipped bike - he also has the cantilever brake model at his disposal.

Special features of this bike include specially modified Shimano XTR pedals, adapted for maximum reliability when the going gets really muddy.

Sven was running Dugast Typhoon 33mm tubulars at a super-low 1.5 bar pressure.

His drivetrain is Shimano Dura-Ace, with 46-39 chainrings and an 11-25 cassette.

We've also thrown in some awesome footage of Sven expertly navigating his Boone 9 to victory at the Niel Jaarmarktcross.

Want more cyclocross? Check out our playlist: 

Sven Nys' Trek Boone 9 | Cyclo-Cross 2014

Use your home trainer to ride up the infamous Sa Colobra and get a great bike workout!
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Ride with Daniel Lloyd up the beautiful climb of Sa Colobra in Mallorca in this great hill climb training session to tackle on your home trainer. 

In just 30 minutes, you can get a great workout, using the incremental stepped intervals, with some evil surges thrown in for good measure. 

Dan talks you through the session, step by step, giving valuable advice as well as encouragement. All the while you can get distracted by the beautiful Mallorcan scenery. 

Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort. 
Partaking in training sessions following GCN's video instruction is entirely at your own risk, and Global Cycling Network, its partners and its affiliated companies cannot be held responsible for any injuries which may occur as a result of these exercises.

Music - licensed by Cue Songs
inHouse Productions - House Club Sounds Vol 2
Steve Mulder - The Frog
Voyeur - Blame It On The Youth - Kerri Chandler Dub
Spartaque - No Way Back
Adam Shaw - Jesmond
Adam Shaw - Out Of Reach - Orginal Club Mix
Andr Sobota - Saudade

30 Minute Workout - Indoor Cycling Hill Climb Training

Cycling training can be tough, and to get faster and better you need to avoid falling into these traps.
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Just riding all the time won't help you to get quicker, make sure you break it down and go for some harder sessions on a turbo trainer or sprint intervals. Dressing properly will help you to be able to train whatever the weather.

Epic training rides probalby won't help you, despite what the pros do, and if you are out on a training ride, don't for get to take a basic bike repair kit!

Really importantly, don't forget to rest! 

Music:
Dexters - Can't Sleep (Instrumental): 


Caged Animals - All The Beautiful Things In The World (Instrumental): 

Top 10 Training Mistakes

Being able to start fast in cyclocross will give you a big advantage for the rest of the race. Here's how to do it.
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Unlike road racing where sprinting is usually reserved for the finish, 'cross riders need to learn how to go hard from the start. This is to obtain a good position on the course and save getting held up behind other riders.

It's important to make sure you don't go too far into the red when you're making your opening effort - you still have to do the rest of the race too!

Clever gear selection and your placing on the grid can help you get high up the field quickly.

November 2014

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