General

News

General News

At least 20% off everything in the GCN Shop's Black Friday sale

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Racing

Race News

Chicken slices and three cans of Fanta - Remco Evenepoel’s time trial-winning breakfast

For any endurance athlete, fuelling is important. Getting the right amount of carbs, protein and energy in before a big effort has a tangible impact on performance. For cyclists, this often means porridge, rice and pasta before big rides - not always a normal breakfast choice, but not too unpalatable, either.

, however, perhaps crosses that line into actually quite an unappealing meal, with a strange combination he claims has been behind much of his time trialling success.

“Since the juniors, I eat the same thing before a time trial,” Evenepoel explained in a recent YouTube video documenting the 

“It seems a good meal to prepare for a TT because since I’ve been eating this, I almost never fell off the podium.”

He is the world champion, after all, so maybe this works. 

The breakfast starts normally enough: ‘postelékes’ - basically small Belgian bread rolls - with jam, specifically raspberry, honey and banana.

So far so good, he's got carbohydrates, sugar and fruit, all good fuel for a big effort. But it’s what accompanies his trusty postelékes that is rather less usual.

After eating his jam rolls, he finishes up with several slices of cooked and processed chicken - just eaten straight, not in the rolls - and washes the whole meal down with half a litre of full-sugar orange Fanta. He’s specific about the half-litre quantity, and in this case that’s three mini cans of drink. Is it a close enough relative to orange juice to be considered a breakfast drink? We’re not sure.

Halfway through preparing his food, with each component carefully laid out in front of him, he asked teammate 

 what he eats before a time trial. Omelette and rice is the Frenchman’s answer - maybe not totally normal but standard in the cycling world, and there are certainly no packaged chicken slices in sight.

“And I always want raspberry jam,” Evenepoel went on to add, explaining how particular his race-winning meal is, even requiring his soigneur to go out and buy him his favourite jam if it’s not already available. “It’s the only jam I want to eat.”

To be honest, it wasn’t the jam that anyone was worried about. But perhaps raspberry just pairs perfectly with the tasting notes of an 8am Fanta.

GCN Racing News Show: Should the Classics be moved to the autumn?

 Racing News Show, Dan Lloyd takes a look at the biggest headlines from the past few days, as well providing the latest on the 

In the past few days, it has emerged that 

Rod Ellingworth has left his post as deputy team principal of Ineos Grenadiers

 and that the 2024 edition of the Mount Ventoux Challenge has been cancelled due to the passage of the Olympic torch through the area, while 

dsm-firmenich have unveiled a new title sponsor, PostNL

But the news that caught Dan’s eye was UCI president David Lappartient’s suggestion that the Tour of Flanders and Paris-Roubaix could, in theory at least, be moved to October. The two cobbled Monuments are staples of the Spring but Lappartient has been riffing with numerous ideas, pointing out that both races enjoyed successful editions when held in the Autumn during the pandemic.

Lappartient suggests October Paris-Roubaix and Tour of Flanders amid calls for calendar reform

Dan greets Lappartient’s comments with a degree of scepticism, given this comes hot on the heels of his “bonkers” suggestion that cyclo-cross riders should be obliged to show up to every round of the World Cup – a UCI series – in order to qualify for the World Championships. 

Even so, he, and we, want to hear from you – what do you think of the idea of an October Flanders and Roubaix? And what would the road calendar look like if you designed it from scratch?

Elsewhere in the show, we recap the weekend’s cyclo-cross action, where Ceylin del Carmen Alvarado confirmed she’s back to her best with another Superprestige-World Cup double. The Dutchwoman got the better of Lucinda Brand in Merksplas at the former before seeing off the returning young star Puck Pieterse in Troyes on Sunday. In the men’s field, Joris Nieuwenhuis claimed his first elite European win in Merksplas, before Eli Iserbyt overcame a nightmare start to dispatch Lars van der Haar in Troyes.

Cyclo-cross World Cup: Alvarado outguns Pieterse in Troyes

Cyclo-cross World Cup: Iserbyt recovers from slow start to win in Troyes

Finally, Dan turns to our own news, following last week’s announcement that GCN+ and the GCN app will close on December 19. There’s 

information on where you’ll be able to watch live racing in the future

, as well as a heartfelt thank you to our subscribers, following the thousands of messages we’ve received in the past week.

“To read the incredible positive general sentiment genuinely brought a tear to my eye and it filled me with pride for what we achieved in a very short space of time,” Dan says. “So thank you so much for all your kind comments. For all of us here, it means the world.”

For more information about how the closure affects you as a subscriber please check out our 

How To

Skills

Eight essential tips for cycling on your own

There are so many benefits to riding solo. You can go wherever you want, whenever you want. You’re not going to get dropped or half-wheeled, and you can stop for a break whenever you fancy.

So here are some tips and tricks for when you set off for your next solo ride. With these, you’ll be able to cycle on your own with confidence.

Get your clothing right

Be ready for punctures and mechanicals

Plan a route

Eat the right amount of food

Drink plenty

Be contactable

Pace your ride

Consider intervals or efforts

Training

Indoor training session: Conor Dunne's 40-minute ramp interval session

 leads this 40-minute HIIT workout. This one features short, punchy efforts at 8/10, mixed in with 2/10 and 4/10 recovery periods. It starts with short, 30-second efforts, but Conor brings that time up gradually throughout the session, until the final four 8/10 efforts are two minutes long each. Ouch!

For this session, you'll need some kind of static indoor bike. That could be your 

normal bike on a turbo trainer or smart trainer, or a specific smart bike or spin bike

. You don't need a power meter or heart rate monitor – as with all our 

 workouts, we'll gauge this session off perceived exertion.

At 40 minutes, this is one of our longer indoor training sessions, so make sure you have plenty of water to hand, as well as a towel to mop up any sweat.

Warm up on your exercise bike for 6 minutes

The main interval session: ramped 8/10 efforts

Cool down for 5 minutes

Lifestyle

Fitness

Bike terrors: 6 things that cyclists are scared of

Halloween may have come and gone, but there are still plenty of things to spook us cyclists out on the roads.

No matter how experienced a rider you are, there will always be things that terrify us – 

These can range from the serious and highly dangerous, such as motor vehicles and weather conditions, to rather more mundane matters, such as a dreaded shortage of coffee.

 pick out the things that terrify them when they’re out on the bike.

First up, we have, as James puts it, “the invisible killer, the breaker of bones”. It is, of course, black ice.

This is a super thin layer of ice that blends in with the black road surface and is almost impossible to spot. Often, you don’t know you’re on it until it’s too late. You panic, you grab your brakes, you slide and, almost inevitably, you hit the deck. You’ll be lucky to get away with bruises, with numerous bones broken on black ice. 

Five advanced skills every cyclist should know

In fact, one of the worst things is you’re probably going to hit it at slower speeds, and sometimes the slower you go the harder you fall.

Ironically, it’s your attempts to correct the problem that can actually make it worse, as grabbing the brakes will only make you more slippy and slidey. If you do manage to stay upright or spot a section of black ice in advance, the best thing to do is get off and proceed on foot.

It doesn’t have to be icy for cyclists to slip and slide on the roads. When it’s wet, drain covers and even painted road markings become treacherous obstacles that strike the fear of god into us.

Starting with drain covers, the metal surface, when wet, leaves little opportunity for purchase. If you’re going in a straight line, this is usually fine, but introduce any cornering or wheel movement, and it could spell trouble.

“There was this one time in a crit race," Manon recalls. "It was pouring down with rain, in a city centre, and I was like ‘I don’t want to crash, I’m going to ride on the front and be safe round the corners’. I sprinted to make sure I was first, probably went in too fast, hit a drain, which was soaking wet, slipped right out, and took half the peloton out with me.

“The TV commentator even called me out for it, and it really did scar me for life. Ever since drains have been quite scary for me.”

The same goes for white lines, which can be super slippery when wet, especially if it hasn’t rained for a while and then there’s suddenly a big downpour. We’ve all been there, with a heart-stopping skid of the back wheel. Best to avoid.

Most of us adore our fluffy friends but it can sometimes seem that they don’t like us too much, especially when out on country roads. 

One of the things that can suddenly send you into a state of panic is seeing a dog come tearing out behind you, barking its head off. You can feel it snapping at your heels, you imagine the newspaper headlines, and your heart rate starts to rise… 

Quite often the dog gives up and goes home, but it’s still terrifying.

Staying on the subject of animals, it’s one thing them chasing you, but another when they run out in front of you. Or, worst of all, actually, run into your front wheel and get caught in the spokes.

While Demi Vollering did have a horse run out ahead of her at the 2023 Strade Bianche, we're usually talking about small animals here, and squirrels are among the chief culprits. 

If you’re riding somewhere that’s surrounded by trees, chances are you’ll have seen one of them dart into the road or path in front of you. Often, they’re far enough away, but occasionally they can suddenly run out into your path, leaving you no time to do anything about it.

, we’ve heard numerous reports of squirrel-based crashes, and they are a very real fear for many of us as we make our way along otherwise tranquil wooded roads.

There’s nothing worse than depriving a cyclist of coffee, and there are a few things more terrifying than the sight of a café that looks as if it might be closed.

GCN's eight worst things to say to a cyclist

For many of us, coffee is a sacred ritual of a weekend ride, allowing us to kick back and grab that caffeine hit that will power us back home. In some cases, the café stop is the focal point of the ride, central to your careful planning of the route. So there’s nothing worse than turning up and finding it’s empty and then, on closer inspection, closed.

You sit there, twiddling your thumbs, kicking yourself, or, if it wasn’t you who planned the route, cursing your ride buddy.

Cars are surely the greatest source of fear for cyclists. We share the roads with powerful machines that can seriously injure or kill us if driven dangerously. But amid the general anxiety that can come with cycling on busy roads, one aspect that we want to highlight, which can cause a particular fright, is the door of the car.

Cycling in the USA: the case of Richmond, Virginia

We’ve all been there - rolling down the street, minding your own business, and suddenly a car door opens right in front of you, and you go straight into it. These collisions can cause serious damage to your bike and your body.

Part of the fear factor is that they’re so hard to predict, and you never know when a door is going to swing out in front of you. Of course, we’d all like drivers to check behind them before attempting to get out of their cars, but as cyclists we need to control the controllable, so it’s always wise when riding down streets lined with parked cars to give them as much space as possible. Even if it means sitting that bit further out in the road than you’d like, it means that if a car door does swing open, you’re going to avoid it.

GCN+ and GCN App to close

In 2021, we launched GCN+. It was a brand-new service that would showcase our own next-level cycling films, a weekly show, and all of the live racing that we had been broadcasting since 2020 on RacePass. But it is with great sadness that we today announce the closure of GCN+ and the GCN App as of December 19, 2023.

This decision comes from our parent company Warner Bros. Discovery (WBD) and is driven by its global strategy to consolidate its streaming services, and to offer content in fewer places, making it easier for customers to access and discover more content. In Europe, GCN+ subscribers will now have the option to subscribe to access Discovery+, Eurosport or Eurosport Extra, where you can continue to watch live cycling. In markets outside of Europe, WBD is reviewing how content is delivered to its fans.

Pro-rata refunds will be given to subscribers from December 19 onwards.

Given the news, we really want to express our thanks, to you, and the hundreds of thousands of cycling fans who have supported us and subscribed to GCN+.

We also want to say thank you to the talented and hard-working people at GCN+ and on the GCN App who have poured their hearts and souls into creating such amazing content. Just like you, we’re also disappointed that we will no longer be able to bring you these services.

We’re really proud of everything we have achieved with GCN+ and the GCN App over the last four years, from all of the live race coverage to the 200+ films that we made.

We also want to add, for the sake of all the people who have worked so hard on GCN+ and the GCN App, that the reason for its closure is not because the two platforms didn’t work or were underperforming. The reality is that the media industry landscape has changed, and this is why WBD’s streaming services are being consolidated to offer content in one place.

No doubt there are lots of you out there who have questions that we haven’t answered in this news story. We have tried to answer as many as we can 

. Please also leave any in the comments section below and we will do our very best to answer them for you.

The show goes on. All of GCN, except GCN+ and the GCN App, are absolutely continuing.

We still love bikes, bike racing, riding bikes, making content about bikes, helping people to ride and understand bikes, and generally just sharing our passion for the sport. So GCN as you know it will only get better.

We will continue to make the best cycling content we can for the GCN community which has supported us so much over the last decade. We will also continue with the growth of the GCN website, which is going from strength to strength.

We want to finish with another heartfelt thank you. To all the contributors who featured in the documentaries, to the fantastic team behind the scenes who have created and broadcast the content, and to every single GCN+ subscriber, past and present.

For further information on the closure of GCN+ and a list of FAQs please click 

Five advanced skills every cyclist should learn

If you've been cycling for a while, you've probably mastered the basics, but there's still so much to learn and improve on besides just getting fitter. Here are five skills that we think every cyclist should learn. They might only seem like small things, but these tips will help you step up from a beginner to an experienced rider.

Seven tips to take you from amateur to accomplished

Nutrition bar trick

Bunny hop

Riding loose surfaces

Taking off and putting on clothing whilst riding

Riding in a group

Train like Ollie Bridgewood: 30-minute Zone 2 indoor training workout

Work on the upper and lower ends of Zone 2 with this half-hour workout that 

 used as part of his training program for the 

. It doesn’t get harder than 6/10 but there are four blocks of four-minute efforts to keep the blood pumping.

For this session, you'll need an indoor bike, whether that's a spin bike, a normal bike on a turbo trainer, or a smart trainer.

What are the benefits of Zone 2 training?

Zone 2 training has become really popular in recent years, but what does it mean? Your Zone 2 is the exercise intensity at which your body can respirate aerobically, meaning that it can turn sugars into energy using oxygen, rather than by breaking down your muscles. Zone 2 training increases your aerobic fitness, meaning you can push harder on the pedals, without feeling it as much in your legs and lungs. To learn more about Zone 2 training, have a look at 

our interview with Zone 2 pioneer, Iñigo San Millán

Zone 2 is often calculated using power and heart rate data, but we're just going to get there by gauging how we feel this session. 6/10, in which you're pushing pretty hard but still able to string a few words together, is about right.

Start with a ramped warm-up on your indoor bike

The main session: four 6/10 efforts

Do a quick cool down before getting off your bike

Who are the most powerful cyclists in the world?

Power lies at the very heart of performance, but it comes in all sorts of shapes and sizes.

 to the bulkiest track stars like Robert Förstemann – aka ‘Quadzilla’ – each cyclist has their own power niche. 

But who are the most powerful cyclists in the world?

 runs through the past and present powerhouses of the sport, covering road, track, and BMX.

In road racing, it’s not necessarily your total number of watts that counts, but that hallowed equation of watts per kilo – how much power you can produce relative to your bodyweight.

Watts per kilo itself comes in a range of shapes and sizes, depending on the length of the effort your measuring it on, but as a benchmark, Jonas Vingegaard, winner of the past two editions of the Tour de France, can put out 6.5w/kg for 13 minutes towards the end of a big mountain stage.

When it comes to raw power, it’s hard to forget Mathieu van der Poel’s astonishing acceleration on the final climb of Strade Bianche in 2021, where he hit 1,362 watts.

That put him in the range of the true road racing powerhouses, who are of course the sprinters. Jasper Philipsen, winner of four stages at this year’s Tour de France, has a reported 1,900-watt sprint, while Dutchman Dylan Groenewegen isn’t far behind on 1,500.

The 2,000-watt barrier is a lofty target, but not unheard of. In the recent past, German star Marcel Kittel posted 1,940 watts on a training ride, but it was his compatriot Andre Greipel who reportedly put out 2,000 watts in a road sprint.

On the women’s side, the most successful rider of all time, Marianne Vos, still packs a mean sprint with more than 1,000 watts, but the most powerful right now is her fellow Dutchwoman Lorena Wiebes, who can pump out 1,200 watts.

Given they only launch their sprints after several hours of racing, roadies are never going to be among the top riders when it comes to raw power. For that, we head over to the track, and specifically to the sprint events, where the need for endurance fitness is shelved in favour of brute force.

Harrie Levreysen is the current boss of track sprinting, with 13 titles under his belt and a peak power above 2,000 watts. His fellow Dutchman Jeffrey Hoagland, who recently broke the long-standing Kilo world record, has been recorded hitting 2,271 watts.

On the women’s side, the German duo of Emma Hinze and Lea Sophie Friedrich can produce 1,500 watts - some 300 watts more than their road racing counterparts.

All of that, however, pales in comparison to one of the greatest track sprinter of all time, Sir Chris Hoy, winner of six Olympic gold medals and 11 world titles. The Scot reportedly packed a mind-blowing 2,600 watts, significantly more than today’s sprinters.

Not even the German giant Robert Förstemann, aka Quadzilla, can get close. Despite having quadriceps 86cm in circumference, he ‘only’ hit 2,400 watts in a peak power test in 2022.

The trackies are comfortably more powerful than the roadies, but they may not be the most powerful riders in the world. Step forward, BMXers.

In the heat of competition, these riders burst out the traps and pedal furiously in between the bends and the jumps, at high cadence but with some eye-watering power numbers.

Two-time Olympic champion Nic Long has been recorded at 2,700 watts, while 1990s star Jamie Staff was able to produce 2,600 watts. Meanwhile, Wattbike tests have shown that many of the stars of today, such as Kye Whyte, sit between 2,200 and 2,300 watts.

So there we have it, an overview of the most powerful cyclists in the world and the sort of numbers they’re hitting. Let us know your power numbers, and any other pros we may have missed, in the comments section below!

GCN's Christmas deals: The best gifts for cyclists

Looking to save money on early Christmas gifts for the cyclist in your life? Or thinking of treating yourself on payday? We’ve rounded up the best cycling gift ideas that are in our new 

If you add any 3 items from the Secret Santa Christmas Deals page to your cart in the 

This is the perfect gift for bike lovers. Cyclists of all abilities would welcome a complete bike maintenance bible to keep their bike running smoothly all year round. This is where the 

 comes in! Covering road, gravel, commuter and hybrid bikes, it has everything you need to fix, maintain and get the best from your bike. With over 71 step-by-step walk-throughs and 64 free companion videos, this book will provide all the essential knowledge needed to confidently take on and complete pretty much any bike maintenance task.

A cyclist can never have enough water bottles in their cycling life. Discover the 

 and by WorldTour Teams. They are lighter than standard water bottles and feature a unique racing design, which has been developed for great stability in the bottle cage and easy extraction while cycling. A perfect gift for the cyclist who has everything - but would still love another gift!

A pedal-perfect present for the cyclist who wants to ride in style. Lightweight, sweat-wicking and breathable, discover 

, the finishing touch to any stocking filler or 

The Complete Fan’s Guide To Pro Cycling

From the casual bike racing fan to the armchair fanatic, this is a must-have Christmas cycling gift. Get the most from watching pro cycling with 

The Complete Fan’s Guide To Pro Cycling Book

. It has everything you need to know about the world of professional cycling. From the Classics and Monuments to the Grand Tours and beyond, the entire race season is detailed and explained. Get more from the 2024 race season with this perfect companion!

 channel, why not give them a present for their rest day. This gift is also great for the cyclist who wants to hide their helmet hair post-ride!

 in different colours, there’s something for every cyclist.

Still unsure? Find more cycling gift ideas here: 

Add any 3 items from the Secret Santa Christmas Deals page to your cart and get the cheapest 

UCI Track Champions League: Highlights as Archibald and Lavreysen shine

Harrie Lavreysen (Netherlands), Alessa-Catriona Pröpster (Germany), Eiya Hashimoto (Japan) and 

 (Great Britain) were the stars of the show in round one of the UCI Track Champions League in Mallorca, Spain.

All four riders dominated their respective competitions to leave them atop of the standings and in the leaders’ blue jerseys on a night of high octane racing that included mesmerising performances, and a major crash that left several riders on the floor.

UCI Track Champions League: How does it work?

Archibald won the women’s Elimination race in fine style before taking second in the Scratch race to put her in the lead of the Women’s Endurance standings, while Lavreysen won both the men’s Keirin and the Sprint event to leave him ten points clear of Tom Derache (France) in the men’s Sprint classification.

"The Sprint final was really good. It was a bit weird having had three riders in the heats and only two of us in the final, and we started pushing a little earlier than usual, which maybe wasn't necessary. The sprint was pretty quick and decided on the last lap, and I was feeling good," said Lavreysen.

"As for the Keirin final, that was a really good, tactical race. I had Kevin [Quintero] in front of me and Matthew [Richardson] behind me, which allowed me to control the race, and I picked the right moment to go. It feels really good to have started like this, without any mistakes, so I am happy. Consistency is key in the UCI Track Champions League so I need to recover well now so I am fresh for Berlin, and focus on that."

Archibald was satisfied with her performances and stated that her aim is to keep on winning through the next set of rounds.

“That was good but tough,” Archibald said after her evening.

“I was expecting some nerves after watching the crash in the men's Elimination because it's the first big crash I've seen in the UCI Track Champions League. Once I got on the track though I was fine, and it was a clean and hard race in front of an amazing crowd. The Elimination is my favourite event so it feels really good to have won it. My aim now is to be consistent in the next rounds."

Archibald’s performances leave her two points clear of Lily Williams (United States of America), with Anita Yvonne Stenberg (Norway) five points back in third.

In the men’s Endurance competition Hashimoto edged out Mark Stewart (Great Britain) in a sprint after gaining a lap on the field as part of a seven-rider attack. The Japanese rider finished a creditable fifth in the men’s Elimination race, which was won by Dylan Bibic (Canada). The race was overshadowed by a major crash that saw the event briefly stopped.

Bringing you all the latest from the world of cycling. 

GCN

Latest articles from GCN

Quick and sharp sprint efforts: Manon Lloyd's 25-minute indoor training workout

10 ways to improve your average speed on a road bike

5 drills to improve your bike handling

Conor Dunne's 30-minute strength builder & quad burner workout

More articles from GCN

At least 20% off everything in the GCN Shop's Black Friday sale

Chicken slices and three cans of Fanta - Remco Evenepoel’s time trial-winning breakfast

GCN Racing News Show: Should the Classics be moved to the autumn?

Eight essential tips for cycling on your own

Indoor training session: Conor Dunne's 40-minute ramp interval session

Bike terrors: 6 things that cyclists are scared of

GCN+ and GCN App to close

Five advanced skills every cyclist should learn

Train like Ollie Bridgewood: 30-minute Zone 2 indoor training workout

Who are the most powerful cyclists in the world?

GCN's Christmas deals: The best gifts for cyclists

UCI Track Champions League: Highlights as Archibald and Lavreysen shine

'Cyclo-cross is great, I'm a convert' - A CX Q&A with Mitch Docker

UCI Track Champions League: How does it work?

Can Amazon's cheapest e-bike match a super climber on a super bike?

Watch: We got coached by AI and this is what happened

The huge problem with modern tyres and wheels

From outsider to cycling domination: 50 years of Shimano Dura-Ace

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