December 2017

No-one likes punctures, so here’s our guide to reducing your risk of a flat tyre. From new school – road tubeless – to old school – the flint catcher – these five tips will keep you on the road and make puncture repair kits a thing of the past.

Minimising punctures is something that every cyclist wants to do. So we’ve put together five ways that you can make it happen.

1. Use latex sealant in your inner tubes
If you’re a fan of tubeless tyres, you can skip this one, but, if you haven’t made the jump to tubeless tyres on your road bike just yet, latex sealant could be a good halfway house.

2. The flint catcher
If you find that you’re getting lots of flats from sharp objects, the flint catcher is a super-old school hack, and one that is designed for rim brake frames – we did say that it was old school. You can make your own flint catcher from something like an old spoke, or, if you feel inclined, scour eBay and see if you can pick up a genuine retro item.

3. Quality rim tape
Rim tape is one of those fit-and-forget components. But, old, thin or just plain low quality rim tape can greatly increase your chances of puncturing; either from pinch flats or sharp edges like spoke holes. Investing in some high quality thick rim tape that’s also the right width for your wheels, is one of the cheapest ways to upgrade your ride.

4. Heavy duty tyres
Some people say that it’s not a hack if you have to spend money on it. While they may have a point, quality tyres will reduce the number of times you puncture, add grip, reduce rolling resistance, and more.

5. Lining your new tyres with old ones
Another old school hack and one that will greatly increase the rotating weight of your wheels. It’s a trade-off then; fewer punctures and more rolling resistance or more time spent fixing flats with less rolling resistance. Consider using this one on your training wheels and take the puncture benefit alongside a bit more resistance, which could potentially increase your training effect. Win/win?

Despite all of these hacks, you still need to make sure that you know how to repair a flat tyre. Subscribe for more how to videos, hacks, tips, and the best in road bike tech: 

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5 Hacks For Fewer Flat Tyres On Your Road Bike | GCN Tech's Guide To Road Bike Maintenance

Do you want to get fitter and faster in 2018? Yeah, we thought so. Here are our Top 5 killer training sessions to help you do just that.


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Do you wanna get fitter and faster in 2018? Thought so. Well here are five killer training sessions to help you do just that. For each of these training sessions you want to get at least 10 minutes of a warmup in at the start, and at least five minutes cooling down at the end. And then this first one is all about getting you used to a range of cadences, which can really help as a cyclist in terms of responding to attacks, or getting caught out in the wrong gear, or riding over very varied terrain. So after your warmup, we're going to do two lots of 20 minutes, at an eight out of 10 effort level, or around 85 to 90 percent of your functional threshold power. For the first five minutes, hold 60 RPM. For the second five, 80, then 100. Then for the final five minutes, hold 110 RPM if you can. Take 10 minutes of easy riding, and repeat that 20 minutes, only in reverse order. Now initially you might struggle to hold the power through these various cadences, but you will be surprised just how quickly you get comfortable with that. A couple of years ago through Matt's video with Alberto Contador, we learned that in training he used to do 20 minute efforts on climbs out of the saddle.


If you'd like to contribute captions and video info in your language, here's the link 👍 

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Race winning intervals  📹 

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

Welcome to the Global Cycling Network | Inside cycling

5 Killer Cycling Workouts For 2018

What's your cycling New Year's resolution? We've come up with a few to help you find yours. 

- It's that point in the year when we try and change our lives for the better, to get fitter, healthier, and even more adventurous.

- Yeah, so coming up are our suggestions for your cycling New Year's resolutions in 2018.

- The list of reasons to support your local bike shop is endless and believe us, you'll miss them when they're gone. So, if you're thinking about buying something, consider them and spread the word as well, because they're a vitally important part of the cycling community that we love.

- Yeah, you know what I really like about bike shops is random bits that they have. You know like the kind of bits that you can't buy, but they just have.

- No excuse for being grumpy. Even Dan doesn't have an excuse for that. So, say hi on your ride. We've said it before, so we'll say it again. Make it your New Year's resolution to be polite and courteous when out on your bike.

- A courteous wave, a simple hello, or indeed a nod is all it takes.

- And if you don't get the same thing back in return from the opposing cyclist, then don't worry. If they've seen you, the chances are that we're feeling a little bit guilty and therefore, be nicer to the next cyclist that they see. This is the year to do something a little bit different. I mean we all love road cycling. But why limit ourselves to just one part of the sport. This 2018 is the year to mix things up. Loads of things to choose from, and the obvious ones, like mountain biking, cyclocross, or track riding, to the more niche aspects, like grass track racing, cycle speedway, bicycle gymnastics, bike polo and even hill climb racing. But, frankly, we don't recommend that.

- It's just great sometimes to push yourself, try something new and just leave your comfort zone. You never know, it might eventually improve your road riding.

- It's bicycle ballet, on bike, bicycle ballet.

- Oh, I see, that looks really quite good, yeah.

- We've previously suggested trying to find new roads near your home or even to travel abroad. But, if you've exhausted all the roads near your home or within a close radius, then all you need to do is to hop in your car, drive a short distance to find some new, undiscovered roads.

Let us know your New Year's Resolutions in the comments! 

If you'd like to contribute captions and video info in your language, here's the link 👍 

Watch more on GCN...
Improve your Posture 📹 

GCN's New Year's Resolutions

Join Matt for this challenging 40 minute session concentrating on hill efforts that will boost your climbing ability.


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.

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20 min HIIT session 📹 

Hill Attacks | Indoor Cycle Training Up The Passo Gardena

We answer your cycling questions, from training advice on strength training to getting fast! 

- As we inch ever closer to the chequered flag of 2017, we're here, yet again, for another edition of Ask GCN Anything, so let's get the party started. It's actually one of my all-time favourite questions here on Ask GCN, and it comes from Karthik Sharama, who asks, how to cycle very fast? Well first off, thanks for getting in contact, but here is my very simple answer. One, get your bike. Two, make sure it's in tip-top shape, so clean, mechanically sound, with the tyres pumped up, and three, get out and ride your bike. Four, enjoy. Five, do that as often as you can and you'll get fitter and fitter, and faster and faster. And six, watch this video, which you could think we made just for you.

- If you're not a particularly strong climber, you don't have to go hard up the hills. Instead, why not play to your strengths and go hard over the top of climbs and on descents as well. It's easy to focus on fitness as the key to increasing your speed, but don't fall into the trap of neglecting your skills. It's almost irrelevant how fast you can go up a hill if you can't go around corners and get yourself down the other side quickly. Practising these skills, like cornering and descending, can really pay dividends. Especially if you're lacking in confidence.

- It's time for the rapid fire round. I'm gonna rattle these of as quickly as I can. First up is this from Casey. Do I have to worry about bike light mounts, mainly the rear one, scratching my bike. I'm worried the grit will get under the rubber light mount clamp and the vibrations from the road will scratch the seatpost or frame. My advice, Casey, every time you've been for a ride, clean it, replace it, job done. Next up is this from Trevor Holmes. Hi chaps, great content as ever and heart warming vids from Dan. 

Watch more on GCN...
How to cycle faster 📹 

How Can I Get Faster? | Ask GCN Anything About Cycling

We often think that smoother pedalling technique is better - but is it really? We investigate, with the help of some UAE Emirates pro cyclists, and some not-so-pro riders too.

Pedalling technique is always a controversial subject amongst cyclist. Is smoother better? Should we try and pedal more smoothly or should we just leave it up to instinct and our bodies will find the most efficient way naturally. Well, we thought we try and do a little experiment. We are at the headquarters of Elite in Northern Italy cause they have a pedalling analysis app that utilises some of the mind-boggling array of data that's generated by the top of the range Smart Trainer, the Drivo. And two top Pro Cyclist, Marco Marcato and Federico Zurlo, are just about to walk through that door. Do pros pedal smoothly? And does it really matter? We're gonna do a simple test to really get a feel for just how smoothly their pedalling and we're gonna gauge it using the Elite Pedalling Analysis App. It gives us a real-time polar view which you can see this behind me there. It's measuring the force that Marco's putting out. 24 times per pedal stroke. The more even output, the smoother the pedal stroke. So to start with, they're gonna be riding 150 watts. We should tacks them greatly Federico in particular is probably gonna be cursing his luck that he's in the middle of his off-season. But then they're gonna up it to 300 watts for a minute for finally 450 watts for a minute. The end of each interval we're gonna get a number which is the uniformity index and that should categorically show just how smooth they really are. Marco, you ready?

- Smooth, I think. Smooth! Federico, you ready?

- You ready, alright, so 150 watts for one minute, let's go for it. I feel like a mad scientist down here making them run at 450 watts. Now before we delve to D.P. end results as you could probably tell I can't resist and I'm gonna have a go as well. Clearly I don't have the talent of the other two, but potentially there is a chance that I might be as smooth as the other two, fingers crossed. Who's gonna win the Crystal Crank trophy? 

Watch more on GCN...
Pedalling and Cadence 📹 

Music:
Short LIfe 3 - Niklas Gustavsson
Rotations 2 - Jack Elphick
Pink and Blue - Niklas Ahlstrom
We are legends 1 - Rannar Sillard
Everything Must End (Summer Hips Remix Version) - Sture Zetterberg

Do Pros Really Pedal More Smoothly? | GCN Does Science

In our grand GCN Christmas Show, we bring you the GCN Awards - as voted for by YOU!

Along with our awards, we've got a few novel categories, judged by our friends in the pro peloton. We've wave goodbye to retirees in competitive cycling, and feature hack/bodge of the year! 

What was our favourite moment of the year?

- And a very merry Christmas to all you from all of us.

- Coming up this week, we review a cracking year in cycling

- And then there's the GCN awards; you have been voting in your thousands for the best performers and performances of 2017, and there's some other very important matters such as most stylish rider and hack forward slash bodge of 2017.

- And of course, we've got a few of our highs and a few of our lows from the year, too.

- [Dan] Going the wrong way Si, jokes, oh!

- You two, that's a rib. For quite obvious reasons as you'll see, most enjoyed. Got a bad rib. This attention seeking's going up another level. Well this is cosy, isn't it?

- Alright then this year in the world of cycling we learned that the rise of E-bikes might just be unstoppable, sales have increased across the globe, many manufacturers have jumped onboard with new models.

- And we concluded actually, it's probably not a bad thing.

- We did, it's also a year for the history books as well, lots of cycling records broken, and cycling firsts too.

- Yeah there was Christoph Strasser's 24 hour mind and probably arse numbing indoor record, 941.873 kilometres.

- That's amazing, Peter Sagan's world championship triple.

- What about Jasmijn Muller's ride, 11035 miles on Zwift.

- It was also the sweatiest ride of the year apparently too.

- There's been some incredible rides, I think we should crack straight on because our first award is for achievement of the year, here are the nominations.

- Now before we do get straight to it, we should point out that this show was actually pre-recorded before the announcement that Chris Froome had returned an adverse analytical finding for Salbutamol.

- Of course we can't now change the result, as voted for by you but I think it is fair to say there is now an asterisk hanging over his result--

- Or a big question mark hanging over his results at the Vuelta a Espana, and it will be until this matter is resolved one way or another.

Watch more on GCN...
GCN Tech Awards📹 

Music:
Traditional - Christmas Edition Jingle Bells
Anders Bothén - Wah Was What’s Up 2
Anders Bothén - Wah Was What’s Up 3
Magnus Ringblom - Red Carpet Premieres 3
Niklas Ahlström - Style 2
Suffer City - Go To Hell Scarlett Woman (Instrumental)
Jonas Erlander - Afternoon Swing 3
Magnus Ringblom - Victory Themes 1
Hakan Eriksson - Barnyard Rumble 3
Anders Ekengren - Fast Quirky 1
Charlotte Carpenter - Every Now And Then

The GCN Awards Show  - Celebrating The Best Of 2017 In Cycling | Ep. 259

We don't always do it right first time. Here's our blooper reel of 2017...

If you'd like to contribute captions and video info in your language, here's the link 👍

Watch more on GCN...
The eBay Challenge 📹 

Music: 
Countdown Begins - Gunnar Johnsén
Playing Around The House 1 - Victor Olsson
Sunshine Stroll 02 - Håkan Eriksson

GCN's Best Bloopers of 2017

Simon brought us one pretty special bike to take a look around. We've seen some pretty good #GCNhacks over the years, but this is something else...

I've got no idea where to start really, so why don't you tell us how this started, and when.

- Okay, it started about four years ago, I put just USB charger, and a horn, on it, and then, it kinda took off from there, really. I kept adding indicators, more lights, more horns, and it's kinda grown into this, so--

- Yeah, four lorry horns, which we're not gonna let off, until later on, in case we draw too much attention from the locals. Okay, let's start at the front end, because there's an awful lot going on, just here. Oh, and also, yeah, the only bike I've ever seen where you have to turn it on with an ignition.

- Yeah, this goes in ignition switch, so if you take the keys out, nothing on it will work, so if I leave it locked up anywhere, take the keys out, and nothing will get messed around with, so it's good for that.

- Right, let's take a look at this front end, because as I say, there's a lot going on here at the control centre.

- [Simon] the control centre, so we got, yeah that turns everything on, and then we've got main lights, fog lights, spotlights, USB chargers, find that really useful these days for charging your phone, Garmin, Ipod, and then, we got a rear view camera, so I could see buses, lorries, and other cyclists, and then we've got heated grips, so had them on not long ago, they're still a little bit warm, but yeah.

- Yeah, these were one of the first modifications that you made to this bike.

- Yeah, I put these on first, but I found the battery didn't last long enough, so I had to get a bigger battery, and then from there, I could kinda keep adding to it, and then, we've got normal indicators, front and back, and then if we put them both on together, they're hazard lights, so if I get a puncture or something, I can put them on at the side of the road.


The World Bicycle Relief Buffalo Bicycle 📹 

The DeLorean Bike | GCN's Ultimate Hack Bicycle?

A mighty 25 questions in this Christmas special quick fire edition of Ask GCN Anything with Matt...

- Welcome to another edition of Ask GC Anything. But as it's Christmas, this is gonna be a very special edition of Ask GC Anything. It's gonna be a rapid fire round only. 25 questions, yes, 25 questions, all rattled off as quickly as I can, inspired a couple of weeks ago by Jon Cannings when he wore that aero helmet. And we're gonna dispense with the aero helmet. Go old school, but here we go. One, two, three, or is it three, two, one, here we go. Stephen Lennon, that has to be the fastest rapid quick fire round ever. Some lungs on Jon. I don't think he had to breathe. I agree. Next up is this from toasty bear. Should socks be inside or outside big tights? I spent a lot of money on both, and don't know which one to flaunt fashionably. If you're a cross rider, outside. If you're a road rider, inside. Next up is this from Kevin Martin. I tried to cycle up a steep hill. Out of the saddle my rear wheel lost traction. In the saddle, my front wheel kept bouncing and I couldn't steer properly. Is there a technique I could use to help? Distribute your weight as evenly as you can Kevin on the bike. The steeper the gradient, the more evenly you need to distribute your weight, to make sure you've got traction on both back and the front wheel. The steeper the climb, you'd have to put your weight further back on the bike, and that way you should balance things. Trial and error, but think about where your body weight is on the bike. Thomas Hawley, how do you feel about Embrocations, use them or not? If yes, what do you like? 

Watch more on GCN...
More toughest cyclists 📹 

Music: In A Christmas Spirit Way (Instrumental Version) - Sebastian Forslund

Christmas Rapid Fire Special | Ask GCN Anything About Cycling

"It's the GCN Presenter Challenge that you've been waiting for. Si, Matt, Dan and Tom were given just £100 to spend on eBay bikes, what did they choose? We then set them a series of challenges to see who's budget buy was the best!

Useful Links:
Adventure Documentaries, Exclusive Shows & Live Racing on GCN+: 

Which of these bikes would you choose? Let us know in the comments below! 💬

If you liked this video, be sure to give it a thumbs up 👍 and share it with your friends!

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📹 GCN Commuter Challenge 👉 


📹 Watch our Editor’s Choice Playlist 👉 


📹 Or why not check out our Features Playlist 👉 ​​

🎵 Music - licensed by Epidemic Sound 🎵
Bring To An End 3 - Johannes Bornlöf
Cheese And Crackers 4 - Gavin Luke
Cool Down 1 - Martin Landh
Follow Every Move 1 - Magnus Ringblom
Last Man Standing 3 - Johannes Bornlöf
Let The Games Begin 02 - Björn Skogsberg
Personal Vendetta 3 - Johannes Bornlöf
Retro Inspector 3 - Anders Bothén
Roadmasters - Suffer City
Ski Vacation 1, 2- Martin Gauffin
Skyfall 1 - Johannes Bornlöf
Vanilla Urban 3 - Niklas Ahlström
War Drums - Andreas Ericson

#gcn #cycling #roadbike #bike #roadcycling #bikes #bikelife

The Global Cycling Network (GCN) is the largest online cycling channel in the world, bringing together a global community of road cyclists to celebrate everything that’s great about the world of cycling.

Our videos bring fans compelling daily content including expert tutorials, techniques, training, racing, cutting-edge bike tech, unparalleled behind the scenes event coverage, humour,  entertainment, and more.

Presented by ex-pro riders, GCN offers a uniquely qualified insight into the world of cycling, and most importantly it’s fuelled by our passionate and enthusiastic fans – everyone who makes up the GCN community. We also bring the latest and greatest tech to your attention, showcase the best places in the world to ride and get exclusive access to events and races.

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How Bad Are These Cheap Ebay Bikes? | GCN Presenter Challenge

Out of the 2160 women that enrolled onto the Zwift Academy programme across the world, they were whittled down to only three. Follow the progress of Siri, Tanja, and Bri as they battle it out for a pro contract with Canyon//SRAM.


- 2016 saw the first ever Canyon-SRAM Zwift Academy where women from all over the world competed on Zwift for the chance to win a pro contract with the squad for 2017. Now the winner on that occasion was Leah Thorvilson from the USA who impressed so much she's back in the fold for 2018. And 2018 is why I'm here as very soon another talented rider is going to be awarded a pro contract for the forthcoming season. It's why I'm at the Canyon SRAM training camp here in rather snowy Koblenz in Germany to find out exactly who that is going to be. 2,160 women from all over the world enrolled on this year's Zwift Academy, which involved a structured programme of group rides, races, workouts, over a six-week period. That number has now been whittled down to just three finalists: Siri Hildonen from Norway,

- It will be life-changing but it will be racing and I love to race, so that will be fun and actually be a part of a team. Tanja Erath of Germany,

- Yeah, I mean, it would obviously change my whole life, I guess, I would have to move and I would spend my time with cycling and racing, but it would just be a dream come true.

- For me, I've simplified my life, and, like, that's why I work at a bike shop; I want more time on the bike and that's all I, like, want to do. Like, that's what I love, and this would be an opportunity to be surrounded by the best people to make me the best cyclist I could be.

- Now before we see what is exactly going to await our finalists, let's have a quick chat with last year's winner, Leah Thorvilson. Leah, it must've been an absolutely incredible experience to spend a year with Canyon-SRAM of course now you got a second year as well.

- Yeah, I can't believe it! It's still, you know, it was surreal at the time that I won, I was literally speechless, which you don't find me often, but the coolest thing I've ever done in my life and I just, I am so blessed to have had this experience and really looking forward to a second year hopefully to see, hopefully the year that's behind me will translate into a bit more successful year this year on the bike.

Watch more on GCN...
Top 10 Zwift Hacks 📹 


What's inside Tiffany Cromwell's suitcase? 📹

Music:
Kermode - Christian Nanzell
Above and Beyond 3 - Jack Elphick
Without a Doubt 1 - Anders Bothen
Riot in the Capitol - Johannes Bornlof
Getting Tipsy 2 - Martin Landh

December 2017

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