This Stops 90% of Cyclists Getting Faster

Summary

This video offers a unique workout called the 'Magic Hour' to improve cycling speed, emphasizing the importance of proper body positioning and skill over sprint training. It also highlights the role of drag, suggesting ways to reduce it and increase average speed without spending extra money.

Takeaways

• 🏃‍♂️ The video emphasizes the importance of not just sprinting to increase speed but using a workout that can change one's speed forever.
• 📱 The use of a phone to track speed and compare with others on Strava is discussed, highlighting the mistake of comparing oneself with those who may have an unfair advantage like drafting.
• 🔄 The concept of 'magic hour' workout is introduced, which involves planning a route and doing intervals of high-intensity cycling with rest periods in between.
• ⏱ The workout should be exactly one hour long, focusing on maintaining the effort for the duration and stopping as the hour ends for accurate speed measurement.
• 🚴‍♂️ The video suggests that improving one's aerodynamic position on the bike, specifically the 'frontal load triangle' of head, shoulders, and handlebars, can significantly affect speed.
• 💪 Strength and core work are recommended to overcome physical limitations that may prevent one from getting into a more aerodynamic position on the bike.
• 📸 The idea of taking photos to analyze one's position on the bike is suggested as a way to make adjustments and improve aerodynamics.
• 🛠 The video points out that skill is a key component of speed, and that improving bike handling, cornering, and braking can lead to faster cycling.
• 💰 It's noted that spending more money on gear like helmets may not yield significant improvements in speed compared to focusing on body positioning and skill.
• 🔄 The 'magic hour' is positioned as a baseline to measure one's current speed and progress over time, with the suggestion to repeat the workout after a month.
• 🔑 The video concludes by emphasizing that identifying and overcoming individual obstacles to speed, such as skill limitations or physical barriers, is crucial for improvement.

Q & A

What is the main focus of the video?

The main focus of the video is to provide a workout and tips to improve cycling speed, emphasizing that traditional sprint training may not be the best approach for everyone.

Why does the speaker suggest not to compare oneself with others on Strava?

The speaker suggests not to compare oneself with others on Strava because many people are making the mistake of comparing their average speed with group rides where others are drafting, which can lead to an inaccurate assessment of one's own speed.

What is the term used for the workout the speaker introduces?

The term used for the workout introduced by the speaker is 'the magic hour'.

What is the significance of planning the route for the 'magic hour' workout?

Planning the route is significant because it should be flat, away from road furniture, and ideally with a headwind/tailwind balance to ensure that wind is not a factor affecting the ride's speed.

What is the recommended length of the interval during the 'magic hour' workout for a beginner?

For a beginner, the recommended length of the interval during the 'magic hour' workout is 30 seconds to 3 minutes.

How often should one perform the 'magic hour' workout according to the video?

The video suggests performing the 'magic hour' workout once and then repeating it after a month to track progress.

What is the key component that the speaker says is often overlooked when trying to improve speed?

The key component often overlooked is the frontal load triangle, which includes the head, shoulders, and handlebars, and how it affects air resistance or drag.

Why is lowering the frontal load triangle beneficial for cycling speed?

Lowering the frontal load triangle is beneficial because it reduces the drag caused by air resistance, which can significantly impact cycling speed.

What does the speaker suggest as a solution for triceps fatigue when holding the hoods of the bike?

The speaker suggests doing push-ups and bench dips to strengthen the triceps as a solution for triceps fatigue when holding the hoods of the bike.

What is the term used by the speaker to describe the skill level in cycling and its relation to speed?

The term used by the speaker to describe the skill level in cycling and its relation to speed is 'speed is skill'.

What advice does the speaker give regarding the use of brakes while cycling?

The speaker advises that brakes are meant to stop the bike, not to slow it down, and that continual braking might indicate riding at a speed that is out of control.

How does the speaker suggest improving one's skill level on the bike?

The speaker suggests improving one's skill level by focusing on the flow with the bike, including line taking, cornering, and positioning on the road during every ride.