Lifestyle

Adventure

Cycling with GCN to the most remote pub in the UK

Read all about GCN's latest gravel adventure through the wilderness of Scotland

The UK’s most remote pub certainly lives up to its billing. The Old Forge Pub in the Scottish Highlands is accessible only by sea ferry, a 30km hike or as we now know, by bike! As far as we are aware, 

 have become the first cyclists to ever undertake the 75km off-grid route from Fort William to 

Always the man for such an adventure, Hank ignored the locals’ advice of arriving by ferry or helicopter and instead teamed up once again with his travel buddy and record-breaker, Mark Beaumont. The Scottish ultra-endurance rider has quickly become a dab hand at conquering

’s epic adventures and this time around he could feel at ease on home roads. Although that is not strictly true, because there are no roads…

Remarkably, as well as no phone service and no street lights, there are no roads leading to The Old Forge either. In their usual daring spirit, such a hiccup would not deter Hank and Mark, who forged their own trail through the Scottish wilderness on an enjoyable gravel exploit.

There may be 46,800 pubs in the UK and millions of customers who pass through their doors, but we feel pretty confident in suggesting that no customers have gone to greater lengths to order a pint than our two adventurers. Over 75km and 1,201m of climbing, Hank and Mark pick their way through the Knoydart Peninsula and are reduced to carrying their bikes on multiple occasions, such was the remote nature of their journey. You can check out how the pair got on in our latest video on the 

Tech

Features

Tech Features

World’s toughest pub ride: Yoeleo and Gore kit check

 aren’t afraid of a challenge. They completed the world’s longest descent on a volcano in Chile, broke the Land's End to John O' Groats relay record, before failing the same challenge on a tandem bike. For their latest challenge, they took on one of their toughest routes yet, riding from Fort William in the Scottish highlands to the remotest pub in the British Isles on the Knoydart peninsula. Find out how they got on 

Not only did they need to be prepared for the terrain, but also the conditions in what has been a (typically) bleak British summer. Luckily, Yoeleo stepped in to help out, providing our dynamic duo with their new gravel bike, the G21. Yoeleo will be a newer name to many, but the Chinese-based manufacturer has been creating bikes for other brands for over 15 years. It now puts all of that know-how into its own range of bikes, including the G21 used by Hank and Mark.

 GRX components, it proved to be a worthy adversary for the terrain, conquering everything from gravel tracks to rivers, standing up to everything our dynamic duo could throw at it. It’s also lightweight and has all of the mounts needed for a bikepacking adventure, making it the perfect bike for the job.

In another stroke of luck, Gore provided their full range of clothing - and Hank and Mark needed it in the unpredictable British climate. This Included the GORE-TEX lightweight and breathable waterproof jacket, which came in useful day and night with our presenters even sleeping in it. It was paired with the Gore Ambient Vest, Transition bib shorts and a range of jerseys - a combination ready for any conditions.

Check out a full breakdown of the bike and Gore’s kit in the video.

For the latest tech news, features and pro bikes, head over to our tech section 

Bike set-up for ultra-endurance cycling: avoid injuries and boost comfort

Avoid injuries and boost comfort with our bike set-up tips for ultra-endurance riding.

How to set up a bike for ultra-endurance cycling

Fail to prepare, prepare to fail. If you’re targeting an ultra-endurance event or challenge, this is a mantra to live by.

This preparation will be heavily focussed on training, but there are other important factors to consider too, including bike set-up. Many riders have failed in their ultra-endurance endeavours due to injuries caused by an ill-fitting or poorly set up bike.

Once a small niggle emerges, it’s often too late to correct the issue, so it’s important to perfect the set-up prior to setting out on an ultra-endurance ride.

How do you correctly set up a bike for ultra-endurance cycling? Here are some of our top tips.

Cycling is a repetitive activity, recruiting specific muscle groups and joints, with the glutes, quadriceps and hamstrings picking up most of the slack. The repetitive nature of cycling can lead to wear-and-tear injuries if a bike isn’t set up correctly and the mechanisms of the pedal stroke become inefficient or unbalanced.

If your bike is set up incorrectly, but you only ride semi-regularly, you may only experience mild discomfort. For longer ultra-endurance rides, this will often materialise into more pronounced discomfort or pain, something that can be hard to overcome.

The perfect pedal stroke should be smooth and flowing with the legs pumping up and down like pistons. A poorly-fitting bike will interrupt this technique, leading to bad habits like rocking the hips if the saddle is too high. That’s when injuries and general efficiency can become a problem.

There are three main contact areas between a rider and a bike: the cleats/shoes, saddle and cockpit. The first two are the most important when it comes to pedalling technique, while the correct cockpit set-up will also boost general comfort.

Most riders automatically focus on their saddle when changing a bike’s set-up, while cleats and shoes are often overlooked, despite arguably being the most important factors.

All of the power you put through the bike goes through your feet, so they need to be supported. If they’re not, it could lead to issues with both your feet and knees, plus it’s simply inefficient, something you want to avoid on long rides when energy resources are at a premium.

Averting any issues involves finding a shoe which offers the right combination of support and comfort. Support is the most important part of the equation which means using a stiff sole, otherwise your foot will flex while pedalling which will quickly cause discomfort. If you’re struggling to find shoes with good support, try custom insoles.

If your knee position goes inwards or the position of your knees becomes asymmetrical under strain, you may need stiffer shoes or insoles

Like many parts on a bike, the ideal cleat position will vary per rider, but it’s best to start from a neutral position with the cleat in the middle of the shoe and move it laterally if required. Only make minor changes at a time, shifting the cleat by millimetres. It’s only a small amount but it can have big implications, especially if you get it wrong. Go to extremes and your toes will start pointing inwards or outwards which will soon cause problems.

Vertically, the cleats should be placed further back as this reduces leverage at the ankles. Whichever position you settle on, the balls of your feet should always be over the pedal axle.

Your saddle height shouldn’t alter from the regular position you use for any other type of riding, and you can use the below video guide to find the correct saddle height.

Saddle setback also has a big influence on both pedalling technique and comfort. Setback, also referred to as saddle fore-aft, is the distance between the centre of the bottom bracket and the front of the saddle. More simply, it’s the position of the saddle on the rails which has a big effect on weight distribution.

When a saddle is too far backwards it places extra stress on the hamstrings and glutes and can decrease stability in the ankles and feet as you overstretch for the pedals. Many riders now choose to have their saddle more forward to open up the hip joints, but this places extra load on the upper body and, in some cases, quads.

Unlike saddle height, there isn’t an easy trick to finding the right fore-aft position, so it’s best to start with the saddle clamped in the middle of the rails and experiment from there. Only change the position by millimetres at a time as small changes can make a big difference.

Bikes put our bodies in unnatural positions, placing particular strain on our necks. That’s why the cockpit on endurance bikes should be set up to alleviate some of this stress, usually through additional stack height and a shorter reach. This will result in a less aggressive riding position. Stack height can be increased using spacers while a shorter stem will reduce the reach.

Always avoid going for a race-orientated, aggressive position.

While some cyclists are blessed with smooth tarmac, many are tortured by rugged roads. The road buzz from rough surfaces can lead to numb hands and discomfort, so double-tape your handlebars to try and dampen some of this buzz. Some bar types are designed with extra padding and these could be a good option if you struggle with hand discomfort.

Avoid over-gearing at all costs. You’ll appreciate smaller gearing when you’re deep into your event and facing a leg-sapping climb.

As a general rule, we’d recommend using a compact chainset with 50/34 chainrings or smaller. The chainring and cassette combo you opt for should also reflect the terrain you’ll tackle.

Remember, it’s better to spin a high cadence in an easier gear than it is to grind out a harder gear which puts more strain on your joints, especially during an ultra-endurance event

For more endurance cycling tips, check out our 

Endurance: How To Cycle Further By Mark Beaumont

 for all the latest news, guides and features.

Interviews

Long distance cycling tips from Mark Beaumont

Mark Beaumont on his way to breaking the North Coast 500

Mental and physical advice and pointers from an ultra-endurance world record holder. 

Mark Beaumont's top ultra-endurance cycling tips.

 is the biggest name in ultra-endurance cycling. He’s set world records no other cyclist can touch, and co-authored 

sat down with Beaumont to hear what we could learn from the long-distance legend. We wanted to know what it takes to ‘go ultra’; how can we train our minds and bodies to ride further than we’d ever thought possible? Watch the full interview above, but for the key insights, read on.

Unlike most cycling disciplines, there isn't one body type that suits ultra cycling better than another.

“The wonderful thing about endurance and ultra-endurance is anyone can do it,” Beaumont said. “We can't all be hill sprint champions, we can't all be track racers, but look at those who have achieved inspiring things in the ultra-endurance world...There's no commonality in terms of body shape, age, background.”

Get familiar with the challenge ahead of you

The scale of most ultra-endurance challenges is far beyond a normal bike ride. It’s important to be familiar with the magnitude of whatever it is you’re taking on before you begin.

“I think a lot of people find themselves on the start line in these events having absolutely no idea what they've signed up for,” Beaumont told us.

“The interesting thing about ultra is you're not going to ride anything in training that’s anything close to it. Most people, even if they're doing a big training ride, will do four or five, six hours – that's normally a big road ride or gravel ride. So if you're then going into the ultra world which is likely multi-day, multi-week, you've not got an easy stepping stone to get there

“I would encourage you to do everything you can to build a reference point for what you're taking on, so do some multi-day rides so you know what it's like waking up and riding when you're tired. Even the admin around your kit, if you're bikepacking, that's a big thing.

“Do something that gives you not just the inspiration to do it, but the understanding as to who you are and how you operate in those environments. Just anything you can, especially if it comes to things like if you're going to have to ride straight through the night.”

Conditioning is crucial for ultra-endurance

For ultra-endurance riding, conditioning and core strength are just as important as your cardiovascular fitness or power numbers.

“When you get tired, when you push into bigger hours and days and maybe even weeks, it's about conditioning, and people forget about that stuff. That's about your neural system; that's about your backside; that's about your neck; that's about your hands. It's about all the stuff that happens as you put yourself through much much bigger distances and days.

“You'll beat yourself up on the turbo; you’ll do the miles; you'll be a phenomenally fit rider...but it's not until you go to the 12 hours plus or multi-day that you'll suddenly realise that you don't have that sort of deep strength. And I mean like proper deep strength: core, arms, back, neck, all that stuff.

“The physical training can only be put to good use when you're out there if you can stay relaxed on the bike: nice and neutral, keep a high cadence, keep good body separation – all that good stuff.

“We all have physical ticks, like my right knee comes out. Some people, they become very A-framed on the bike, so their shoulders come up, they lock out their elbows. Just be very conscious of how you tire on the bike and how to account for that.”

Being smart with your nutrition is important too. Beaumont says that for long rides, natural, easy-to-digest foods are best.

“As you get to 12 hours plus, and certainly 24 hours plus, so many people's digestion just slows down, and it feels like the body's just not prioritising it. So you need to make it as easy as possible for your body to keep working.”

With that in mind, ultra-processed food and meat is worth avoiding. Beaumont says: “I've got that golden rule that if your granny doesn't recognise it, don't eat it.”

Often, people struggle with nutrition because of dehydration. To make sure you’re drinking enough, consider smoothies and blended meals, especially if you’re riding in a hunched-over, time trial position: “I'm famous for just chucking what would be a three-course meal into a smoothie and down it goes. Anything you can do just to get your hydration in at the same time really, really helps.”

When you’re riding a bike day after day, you’re going to have highs and lows. Whether you’re on top of the world or at your lowest ebb, the main thing is to remind yourself that it won’t last forever.

“Nothing is constant,” Beaumont reassured. “There's this assumption from people who have not ridden ultras that if I'm tired and I don't stop and sleep I'll get more tired. Logical. If I'm sore and I keep doing what I'm doing, I'm going to get more sore. That, logically, makes sense. It's not true: the mind and the body has this incredible ability to rebound.

“If you're feeling rock bottom, keep riding. You'll feel better. If you're feeling top of the world, bad news: it's going to get worse. But just know that that flux will happen, that will change, and when you're in your lowest ebb, when you're in your hardest moments, say to yourself, ‘ah, I'm there again. I've done this many times’.”

Something to remember when you’re really suffering during an ultra, is that the tough moments create the best memories.

“The tailwinds, the great views, the rest of it, they all blur into one. But the times where I was absolutely broken – literally broken: fractured elbows, broken teeth, you know, in a mess – and I kept riding my bike, I look back and go: that's career defining. That's life affirming.”

Counting down the kilometres might work on a one-day ride, but if you’re days, weeks or even months from the end, it’s not helpful to fixate on the chequered flag. Instead, focus on riding the road in front of you.

As Beaumont says: “Focus on what you need to do now, so the big picture takes care of itself. Most people quit big ultra events, not because they can't do it, but because at some point, the idea of continuing to do what they're doing overwhelms them.”

Forget positive mindset, have a performance mindset

It might seem sensible to try to be positive and look on the bright side, but if you’re doing something really tough, that kind of thing isn’t going to work.

“Don't kid yourself with nonsense like positive chat. I can't stand this sort of coaching style which is just like, ‘I'll be happy, high five’...it doesn't work in the real world because you've got to be true to yourself. You've got to call a bad day bad, realise that this is hell, this is horrible, this is dark, have a wry smile, find some dark humour in that.

“I always talk about having a performance mindset, not a positive mindset, because it's not human to be positive all the time. You're going to learn a lot about yourself when you ride ultra-endurance. You're going to really find out your inner self and your inner strength, but having a performance mindset is purely about being accountable: what I think, what I do, what I say, matters. It's on me: nobody else can do this. And when you have that, as opposed to like, ‘cheer up, be happy, be positive,’ which is not particularly helpful when you're in a really dark place, it reminds you that actually, your actions matter.”

How do you know when to say enough is enough?

Treading a line between digging deep and damaging yourself can be tricky, and even Beaumont admits he’s got this wrong from time to time.

“I've given myself an injury which I thought was just like, ‘oh, I'll take a few days to get over,’ and it's taken me six months.”

Ultimately, though, Beaumont thinks that you can’t really cause that much damage by pushing yourself on a bike.

“I have to say – touch wood – I've been doing this since I was a 12 year-old kid, I'm now in my 40s, my worst injuries by far are DIY around the house, the bike's not hurt me that much.”

Ultra-distance cycling isn’t all about pain and suffering

Despite the hardships, there’s far more to ultra cycling than pain and suffering. Really, it’s all about exploration, personal achievement and travel.

“The reason I got passionate about riding a bike when I was a kid is because it can literally take you around the world. I did it when I was 12, when I crossed Scotland, and that's ended up being my career. So I've never lost that childlike wonder, in that, I wonder, ‘what's over that hill?’ I wonder, ‘how far could I go?’ And for me, it's not just the numbers, the power. For me, it's very much about the people, the cultures, the landscapes, and seeing the world change. Because you've earned those miles through riding the bike. It's addictive. It's absolutely wonderful.

“Do you need to struggle and drive? Yeah, but I think the human condition, we wouldn't be athletes if we didn't enjoy the fact that we're striving, we're pushing ourselves. So I would hate people to watch this and go, ‘ultra is not for me because I've got to to hurt a little bit’. The good points, the elation, the camaraderie, far 

Guide to completing Mark Beaumont's alternative North Coast 500

The North Coast 500: Scotland’s answer to Route 66. This iconic coastal tour of the northern tip of Scotland is one of the most popular driving, cycling and campervanning routes in the UK. Every year, thousands of people make their way to the start point at Inverness to take on the 516 mile route, on two wheels or four.

Ultra-endurance legend and Scotsman Mark Beaumont knows the North Coast 500 route inside and out. As well as riding the roads again and again through his years of riding and training, he has twice set the record on the North Coast 500 route: in 2015, he was invited to set the inaugural record, then in 2022, he reclaimed the record, cutting down his old time by over nine hours. So when he says he’s got a few improvements to the famous Scottish route, you can trust that he knows what he’s talking about.

Beaumont's cycling-specific version of the route avoids some of the busier and less interesting parts of the route, instead choosing narrower roads that the vans and motorhomes can’t fit along. If you’ve not seen Si Richardson’s and Beaumont's adventure on this route, have a look at the video. They managed to tackle the entire route in just three days, averaging 268km and climbing 2,677m a day!

If you’re looking to take on the route yourself – perhaps at a slightly more enjoyable pace – read on. We’ve broken down Mark’s NC500 route, so you know what to expect, what to pack, and what to look out for.

Beaumont's NC500 route is bang on 500 miles in length, starting and finishing at Inverness Castle, and taking in the northern tip of Scotland. The route is intended to be ridden clockwise – that way, you’ll ride the more famous side of the Bealach na Bà climb, otherwise known as the Applecross Pass. And, perhaps more importantly, you’ll get the hillier west coast section of the route out of the way first. The second half is no walk in the park, but at least you’ll have tackled the toughest climbs already.

The route is based on the classic North Coast 500, the iconic driving route that thousands of people set out on each year in campervans and motorhomes. But Mark’s route deviates from the original driving route in a few places.

On the west coast, shortly after Ullapool, it peels off the main road to hug the coast more closely than the original. A small, twisting road leads up, along the coast, and into the village of Lochinver directly from the south, before rejoining the original route.

The most noticeable deviation begins on the northern edge of the route. Rather than following the coast around to John o’ Groats, Beaumont's route bears right about half way across the top of the route, heading inland. Cutting off the north east corner might deplete the bragging rights of this ride, but the roads heading south are breathtakingly beautiful, and free of motorhomes and vans that can clog up the classic route.

To avoid the busy A9, Beaumont's route heads inland once again on the east coast, plotting a course around the Dornoch Firth estuary. Instead of heading through the lowlands and over the bridge, the route utilises quiet B roads that give fantastic views of the coast.

Finally, to bring it up to the full 500, Beaumont's route takes in the Black Isle just north of Inverness. But this isn’t just about ticking off miles: the coastal road towards Cromarty is beautiful, sitting right by the water. And as you head along the south side of the peninsula, Inverness will be in sight across the water. At this late stage in the ride, it’s guaranteed to be a thrill to see the finish line looming on the horizon.

Have a look at the full route in detail on Komoot

This unassuming pub is remote, but hugely popular. Often, you’ll find a real buzz within – probably because everyone is chuffed to have made it over Bealach na Bà to get there.

A section of the route that doesn’t get much air time, but a favourite for Beaumont:

“Everyone talks about the Applecross Pass [Bealach na Bà], and therefore underestimates the rest of the peninsula and loop back to the main road at Shieldaig,” he says.

“This is a stunning ride, but challenging, with some good climbs, albeit coastal and much shorter than the Bealach na Bà. Having ridden this many times, I now enjoy this segment as much as the big climb, with stunning coastal views.

This is a tiny road that Beaumont has added to the route, and is only really accessible by bike.

This stretch is avoided in the official North Coast 500 route as the roads are too small to accommodate caravans and motorhomes, but is absolutely stunning for cycling, so make the most of these tiny C roads. This is an absolute highlight of the west coast that you'll miss if you stay on the drivers’ route

This beach is considered one of the most beautiful beaches in the UK, but it’s also one of the least accessible – it can only be accessed by following a 6km gravel track from Blairmore. The few travellers who go to the effort to visit love the wild feeling of this beach, which is usually deserted

5. First glimpse of the sea after the inland section

Beaumont's inland route that cuts out the busy north eastern corner of the original itinerary is stunning – it takes in tiny roads through remote stretches of moorland, and takes on two substantial climbs.

But as beautiful as this inland stretch is, after over 60km of riding inland, there is something magical about that first glimpse of the sea as you summit the final climb of the road, and begin the descent down towards the coast.

This route takes in 8,032m of climbing. A substantial elevation gain, for any cyclist. But crucially, these climbs are not neatly portioned off into a few big climbs with easy miles between them. Oh no. This route is like riding over a shark's teeth. Constant ramps will slow your progress and kill your momentum. Not a route for the faint of heart, but rewarding for those who dare.

When prepping your bike and equipment, the hills are worth bearing in mind. Steep gradients combined with heavily laden bikes are going to keep you in your easiest gears. Consider fitting a larger cassette, a smaller chainset, or packing lighter.

Among the countless unnamed ramps, there are a few longer climbs that stand out.

Widely regarded as the toughest climb in the UK, this 9.1km climb gains 626m, averaging 7% and maxing out at 20%. The switchback road rises up between dramatic mountain peaks, giving fantastic views. For many cyclists, this is a bucket list climb, and for anyone, it’s a challenge to get to the top.

This 13km climb follows a beautiful river valley up from the coast. Despite rising an impressive 332m, the good surface and steady gradient makes this a fun, confidence-inspiring climb. Beautiful craggy views are sure to distract you from any gripes from your legs.

A short, sharp climb on the north coast that gets progressively shallower as you climb. Initially, this one kicks up to around 20% as the road snakes away from the sea, but it gradually eases off as you approach the top. The climb leads to beautiful, barren moorland, then tips down and back towards the coast on the other side of the headland.

This long drag on Mark’s inland stretch has you riding uphill for 20km, though only on a gentle gradient to start with. The road becomes progressively steeper, which can be a real test for morale. At least, on this quiet stretch of the route, you won’t have any cars or vans to worry about as you wind up towards Forsinard, gaining over 200m as you go.

5. Final rise before descending to the coast

This climb, found on the tiny road linking Kildonan and Crakaig, is on one of the roughest roads on the route. This single track, pothole-ridden road will slow you down, but it’s a stunning road and worth every bump and jolt for the views and the quiet. Over about 4km the road rises 286m, putting this among the steeper climbs on the route.

The last climb of over 200m on the route takes you away from the coast and high up onto the B road that overlooks the classic North Coast 500 route. Some ramps of over 20% will test the legs at this late stage in the ride, but around half way this climb settles into a more steady gradient. This 3.5km climb rises 215m, and averages 5.2%.

This route heads deep into the wild corners of Scotland, but remarkably, it is also fully tarmacked. The quality of the tarmac varies massively, from fast rolling A roads, to loosely-paved, narrow lanes – in some sections, grass grows between two paved strips.

When it comes to bike choice, this is worth bearing in mind. There’s no need for chunky gravel tyres on this route, but equally, a really narrow tyre won’t be particularly comfortable. A wide, slick road tyre will give the best of both worlds, minimising rolling resistance, while absorbing road buzz and bumps.

If you’re planning this route, you need to prepare for all weather conditions, even in August. The weather can often be, as the Scots say, ‘fresh’. Or as anyone else would say, ‘miserable’.

Check the forecast before you go, but generally speaking, you’ll need warm layers and waterproofs, especially if you're camping.

Much like the Royal family, midges like to spend their summer in the Scottish highlands. They’re the UK’s answer to mosquitoes, and they can be a real pain. If you are planning to take on the NC500 between May and September, you need to prepare accordingly. Repellent is a must, as is a net – especially if you’re camping. Locals swear by Skin So Soft, a moisturising lotion from Avon that the midges hate, but a proper repellent containing DEET (also known as N, N-Diethyl-meta-toluamide or diethyltoluamide) is probably your best bet. 

It’s easy to assume that the northern tip of Scotland would be a culinary desert. Thankfully, this route is well furnished with cafes and restaurants that have sprung up to cater for tourists tackling the iconic NC500 route.

The one section where you will need to be more self-sufficient is Mark’s alternative inland stretch between Melvich on the north coast and Lothbeg on the east coast. This 60km stretch is more isolated, so don’t plan to stop here unless you are cooking your own meals.

One thing to bear in mind is that ride snacks like energy gels and cereal bars (a staple of any bikepacker’s diet) are harder to come by. Outside of Inverness and Ullapool, there are no supermarkets, just village shops. So be prepared, and make sure you’re stocking up when you get the chance.

Since the North Coast 500 is so popular with campervanners and cyclists, there are loads of places to stay, from B&Bs and fancy hotels, to eco pods and campsites.

In Scotland, it’s legal to wild camp, so with a tent or bivvy bag, the whole world is your camping ground! As us bikepackers like to say, home is where you erect it. But wherever you pitch your tent, stick to these rules:

Stay in one place for a maximum of three nights only

Do not camp in enclosed fields of livestock or crops

Camp away from buildings, roads and historic structures

Use a stove rather than a fire where possible

Keep fires small, controlled and supervised

Bury human waste and urinate 30 metres away from open water

Remove all traces of your tent pitch – including any camp fire debris

Beaumont and Richardson got around the route in three days. But then, Beaumont got around the world in 79 days, so he isn’t a particularly helpful reference for us mere mortals. Ultimately, it’s a personal decision, and it depends how far you want to ride each day. But with so many hills, and with heavily laden bikes, a week is probably a good starting point for a relatively fit cyclist.

Hopefully, you now have all the information you need about Beaumont's route, how to tackle it and how to get the most enjoyment out of it - though maybe not a new record. Ready to pack up your midge repellent and set off?

Mark Beaumont

General

News

General News

How do you know when you're cycling too much? - The GCN Show

, we simply cannot get enough of cycling. It seems obvious to say, but we just love getting out on our bikes and seeing others enjoy the beauty of two wheels as well. 

 mega base in Bath along the old railway line to Bristol, or an adventure abroad, there is no journey that isn't improved by bike. But this got us thinking, is there such a thing as doing too much cycling? 

It turns out that the answer, sadly, is yes. 

In fact, some of our own crew have found themselves guilty of pushing the pedals a little too often for their own good. 

 could not physically urinate for 29 hours after he set the North Coast 500 record - which was 

 is no stranger to pushing his body to the limits.

 and takes great pleasure in recalling his moments of triumph which have left him with swollen knees, acid reflux and even nerve damage from time to time. Of course, physical pain is one way of realising you might have pushed yourself too hard on the bike, but there are also common symptoms as a result of overtraining. 

In this week's Show, Hank and Si run their finger over the signs that you might be riding your bike too much, from a high resting heart rate and chronic muscle soreness to fatigue and a loss of motivation. 

We have also got a special guest in this week's

 dipping in to give an update on the weekend's races, which of course were none other than the women's and men's Tour of Flanders. As we all know, Dan famously crashed at 

many moons ago and so we thought, who better to give an insight into the chaos seen on the Koppenberg at the weekend? 

Elsewhere, in this week's Cycling Shorts, we have news of something even more impressive than Hank's many physical ailments, believe it or not. Gunnar Velhau packed up his entire life onto an e-cargo bike and l

ived as a digital nomad throughout the winter

. A little more than bikepacking, we think you can coin this workpacking! 

On the other end of the cycling spectrum, historic Italian manufacturer Pinarello has 

unveiled its new bikes for the Paris Olympics

 has broken the news that SD Worx-Protime and Demi Vollering will 

. You can discover all that and more in this week's 

 Up close and personal with the cobbles: Our review of Paris-Roubaix's fabled giants

 Should professional cyclists use suspension?

 How long can we hold a professional cyclist's wheel on the cobbles?

 Paris-Roubaix: Cillian Kelly takes on the Tour of Flanders

If you have liked the look of Dan and Si's t-shirts over the past few weeks, the good news is they're available now to buy over on the 

 Shop. There are loads of designs and styles to help get you fully ready for the spring racing season. Head over there or click on the rail below for more info.

 as a podcast. That means you can still get all the insight from the latest episode of the show without actually having to look at Dan and Si at all, if that's ever been an issue for you. Search for 'Global Cycling Network' on your chosen podcast provider.

Fitness

Does endurance really improve with age? 

 wants to find out if you really can experience performance gains in endurance rides as you age. It is common to think that from around the age of 30-35, you only have one way to head when it comes to your physical performance on the bike. Even the best pros struggle to remain competitive into their 40s however there is a faction of the cycling community where this idea looks to be far from the truth.

A look at some of the most gruelling events in the world of cycling reveals that the winners are older than you might expect. Arguably one of the best ultra-distance riders ever 

 set a new 24-hour record of 1026km at the age of 39 and this is just the tip of the iceberg. As the distance increases the age of the winner appears to also climb, Strasser himself doesn’t look to be slowing down any time soon having claimed the last two victories at the 

Christoph Strasser takes victory at the Transcontinental Race

The same feat has been recorded at the infamous Race Across America when in 2023 Isa Pulver took the overall win at the age of 52. This is not an isolated case at this race as Leah Goldstein also took the top step of the podium in 2021 at the same age.

Is it just that older riders enjoy more endurance-focused riding?

One of the things that can be hard to determine is whether or not these events are being dominated by older riders simply because they are the overwhelming demographic participating in them.

The largest annual ultra-endurance race that is held in Europe, the 

 has an average participation age of 51. Is this because these older riders are more adept to the task at hand or is it that younger riders are less inclined to spend the time in the saddle that ultra-riding requires?

It is an unavoidable fact that one area of our performance that does steadily decline as we age is our top-end power development. Anaerobic efforts and riding right on our threshold limits fall foul to the ageing process for most of us as we reach the twilight of our 30s. This is why it is unlikely that Christoph Strasser will ever win the Tour de France even though the distance itself would be no issue at all. That is because the race-winning moves in these endurance stage races always come from high output surges and the need to 

produce and recover from anaerobic efforts repeatedly.

As the events get longer this style of racing begins to diminish and instead, it becomes a steady-state effort that requires a huge capacity for aerobic endurance to keep the pedals turning hour after hour. These events are not necessarily about moving all that quickly on the bike but instead more about the consistency of not stopping.

Polarised training: How to build cycling endurance without the time penalty

A study into the capacity of human endurance has looked into just how our ability changes with age. Titled, 

Muscle Characteristics and substrate energetics in lifelong endurance athletes

 researchers from the University of Pittsburgh and Lussane joined together to study older athletes who had participated in endurance sport for a long period of time. The study group was based around athletes that were in their 60s and it found that they had increased exercise metabolic efficiency compared to athletes in their 20s.

What this boils down to is that older athletes have better abilities to burn fat as the predominant fuel when riding at moderate intensities. This allows older riders to use body fat as fuel far more efficiently than younger riders who require a higher percentage of fuel to come from carbohydrates even at more relaxed power outputs. What the research is pointing towards is that this change in metabolism could be even more pronounced in women.

There does seem to be a crossover as we age where our bodies switch what type of fuel it prefers and adapts accordingly. The amount of carbohydrates that can be stored as glycogen in the body does seem to diminish as we age, this is partly why our top ends tail off as we simply haven’t got the energy system to support it. However, for endurance riding the need for carbohydrate storage is replaced with the increased metabolic efficiency around fat burning.

How many calories do you burn when cycling?

The changes in metabolic systems also highlight a positive change that comes with age. The dreaded bonk becomes far less severe, this is because the percentage of energy being consumed by the body from glycogen stores becomes less. Even the leanest of riders hold a few kilos of body fat meaning that as we start to prioritise this source of fuel the effects of bonking become less.

To find out more on this topic from two riders who know a thing or two about endurance riding Si catches up with former pro Nick Craig who at the age of 54 is still pinning numbers on and getting in the mix at cyclo-cross races. He also catches up with a friend of 

 to get his take on how things have changed for him as his career has progressed.

Fortunately for all of us, the continuous developments in sports science and nutrition mean that ageing is no longer the barrier that it once appeared to be, especially for endurance sports such as cycling and running. This was backed up in 2004 when a study published in the British Journal of Sports Medicine highlighted that when looking at the finishing times at the New York marathon, the age group that collectively saw the biggest improvement between 1983-1999 was the 50 and over categories.

Endurance specialist who breaks records for fun

Mark Beaumont

GCN Presenters

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Subscribe to the GCN Newsletter

Mark Beaumont

GCN Presenterschevron

GCN Presenters

Latest articles from Mark

How do you know when you're cycling too much? - The GCN Show

Does endurance really improve with age?

GCN Show: What should be the focus of your 2024 cycling goals?

London to Cape Town: The rookie cyclist tackling an 18,000km bikepacking adventure

More articles from Mark

Cycling with GCN to the most remote pub in the UK

World’s toughest pub ride: Yoeleo and Gore kit check

Bike set-up for ultra-endurance cycling: avoid injuries and boost comfort

Long distance cycling tips from Mark Beaumont

Guide to completing Mark Beaumont's alternative North Coast 500

Subscribe to the GCN Newsletter