Tip: Take a shight before leaving the house.

Tip : Dont trust your friends on the distance of your first ride with them

Bonking: When all you have is a tiny circle of vision in front of you, and everything else is blurry and dark. And you just want to lay at the side of the road because everything in the world is terrible and hates you.

Last time I well and truly bonked, I happened to be close to a street festival that was happening. I coasted in, bought 6 donuts, ate them all in 2 minutes, then spent the next hour lying in the grass, staring up at the sky, and waiting to see if I would die or if I'd eaten enough to get me home. Barely made it.

Bonking: thinking about licking the pavement for nutrients

I bonked hard on January 1 this year. I left my house at about 6:45 AM intending to do my normal ride of about 30-ish miles. After I started my ride I discovered that my route would be blocked because a high-ranking political figure was visiting his residence in the area. so I took an alternate route that I had not taken before and ended up doing 60 miles, which was my longest ride by far to that point. I had not planned on it, nor had I brought any food with me. When I got home I unclipped my right foot but the bike started to lean to the left once I stopped and I just could not get my left foot unclipped. I ended up flopping sideways onto my front porch. My wife was delighted because my ring camera recorded it all LOL

I've lost over 20kgs the last 6 months and decided it was time for a road bike. Been watching your videos for a few weeks and decided to go to the local shop instead of online - best decision I could've made. Thank you, Francis, for all the help!

Pro tip #1: Don't ever never ever... trust a fart

Okay you didnt ask for it but my 5 are; - Get clipless pedals. get used to them and thank yourself later. - Create a short loop that you can repeat. Makes tracking improvement and getting home much easier if needed. - Buy a really good pair of bib shorts, Helmet and padlock. I can personally guarantee all 3 will be great investments. Oh and always wear the helmet. - Track your rides. Strava or other apps are generally free to use and can be great impetus for future improvement (beating x kilometres or burning y calories). - Francis was 100% right on food. It's is always better to be bringing food back than to wish you had more. The same goes for water, if you eat every 20 mins drink every 5. And if you do now ride, you have technically joined one club; The big cycling family and everyone always welcome! Stay safe.

I have described bonking as when my soul leaves my body on a ride...

I wish I knew cycling would be expensive

I would like to add one thing to the list: Never leave home without: spare tube/repairkit, tirelevers, pump, microtool, and money. One puncture at the wrong place might be very expensive and/or timeconsuming to get out of, and might get you to stop riding.. Also if you get clipless pedals: practice at home to get in and out of these before the big rides....:)

Tip: I learned as a beginner cyclist training and racing in the 70's (and thereafter through today in triathlon) that you should "eat before you are hungry, drink before you're thirsty, shift often and before you need to (that's what all those gears are for)". I believe that this mostly holds true today, especially for the drinking on shorter rides. If you wait until you are thirsty or hungry, its too late! Bonking: Years ago on a 75-mile group ride I had two bottles (1 water, 1 electrolyte - no food or gel), at a planned stop to refuel I topped off both bottles with only water and later on the bike sprayed about 1/3 of that on my head and legs while riding (dumb). Three miles from the finish (my car in the parking lot) my legs stopped cooperating and cramped like no body's business. There was no position on the bike that helped, and limped in barley able to get each foot over the crank without cramping up worse. Getting my leg over the the bike to get off and walking were even more amusing to all. After you have gotten to that kind of "bonk" threshold, there's no quick fix! Once again, please refer to the "tip" above!

Breaking my bonking virginity: I was out for a 125km ride with a couple of friends in a very humid 33C and was relatively new to cycling. I did not pack the right nutrition nor a sport drink. Around 85KM, my body started to breakdown and it was as if I hit a brick wall. I was hunched over my handlebars and could barely push the pedals. Luckily, I had packed ample water so dehydration was not a factor. I quickly purchased a sport drink and that seemed to recover my low blood sugar level so I (moronically) kept riding. At 95km, my body shutdown and I could not speak coherently. My friends quickly called my wife to pick me up as I was lying on a bench outside of an amusement park. She came armed with chocolate bars and blueberries! Since then, I have chatted at length with a coach regarding nutrition and riding. I have since cycled over 13000km of relatively trouble free riding.

Oh and re: bonking. Basic rule is just to eat when you're *not* hungry. As soon as you feel hungry, the clock is ticking.

‘Don’t underdress’, so true. Might seems warm, but once you starting riding the wind chill makes a big difference.

Re bonking ... yes - I've done it several times in my early days of starting to ride (in my 40s). It is horrible. Every tiny little gradient is killer. It becomes just a painful miserable endurance trial. And after ride recovery takes hours. It was many years later I learned about keeping hydrated (and not waiting until you felt thirst to drink). It made a world of difference. Of course, as general fitness level gets better, that helps enormously as well. In hindsight, I would have been better off to start with more frequent, shorter rides, and work up to longer ones. I also seem to recall being really terrible on long inclines for a long time. I think it takes time to develop some anaerobic muscle capability. The good news is, it gets better. I'm 65 now and biking stronger and enjoying it much more than ever. Keep at it, but don't kill yourself along the way.

Bonking 30 miles from home, and I mean bonking HARD....I had to call my mom to pick me up....so embarrassing.

Get Komoot. Great to find cycling routes recommended by other riders.

Late to this, but keeping your bike clean makes a huge difference on how the bike feels.

Having bought bikes from Decathlon I have to say their customer service and servicing are fantastic despite being a big chain. Even years after buying it I can still take it in for small adjustments/fixes and they’ll do it for free and really quick! Plus their stuff is considerably cheaper than in LBSs, and their staff is less snooty, in my experience anyway.

As somebody who fell for the first time on my side after stop, this is my advice: do not make sudden stop ("nice place to stop", "oh, bench", "nice view") without remembering to unclip pedal first.

A great bike shop is definitely key. Trek, the shop I went to stopped me from purchasing a bike that was too large, and explained why it wouldn't work. Eventually they got me on a better fitting and even cheaper bike. They have been amazing to work with.

Bonking is something to avoid, but experiencing it is how you really learn about yourself :-)

I bonked when I went for a 120 km ride for the first time with a banana and two energy bars. I was in the middle of nowhere and thought "ok, I guess I live here now". So yes, tip no 2 is very true.

Never say the following sentence to non cycling work colleague's. "I bonked really hard at the weekend"....

When I was 18 yo, I bought my first racing bike, I was 5'10" and local LBS sold me a 60 cm frame. Still I managed to ride that bike for 3 years, man I was nimble back then. The largest bike I have purchased in the 35 years since then has been a 55 cm.

bonked 1 mile from home ended up falling asleep on a bench waiting for my parents to drive down the road to pick me up

Tip: don't wear underwear with your cycling shorts.

First ever university club ride - I vastly overestimated my abilities and joined a faster group (mistake number 1), went too hard too early on the first climb and blew up trying to show off (mistake number 2) and bonked So hard I almost fell off the bike 1k later due to not eating enough beforehand (mistake 3). When people say it’s a horrific feeling they understate it, It’s one of the worst feelings I’ve ever experienced. Luckily I had an understanding mate with a car who picked me up out the gutter! Great video, I’d add one thing from my above experience - don’t compare yourself to others when starting out. Everyone progresses at different rates and we’re all shooting for different goals from the sport, so don’t beat yourself up if you’re not fast when you start out. Just enjoy immersing yourself in the sport and the pace will follow with hard work and dedication!

If you buy from a local shop - they can help you choose the right type of bike (hybrid, MTB, road etc) - but more importantly help you get the right size frame!

Bonking is like when you’re digging deep to try and find more effort but the tank is completely drained.

Even though I’ve been cycling for 2 years. Eating/ drinking more on the bike is always a good tip to be reminded of!

Bonking - I did it once climbing a hill and I said to my companion "leave me here, go on without me, you don't understand"...so my buddy got me a Gatorade. I cycled for the rest of day.

I am fortunate to have had a father who loved cycling and got into the sport early on. In my early fifties I met some triathletes who encouraged and coached me all the way to IM completions. Their influence and guidance is invaluable.

An alternative take on the bike shop ting... For every one of James' shops, there's the kind of local rip-off merchants who are the ones who've made online cycling retail so popular. Most people getting into cycling for the first time will have a set budget in mind for what they think a bike should cost - let's say £300, being generous. Now they could take that to the LBS and they will get, in effect, a lump of pig iron, thrown together, with Claris this and square-taper that. It's going to ride like a truck, and they'll hate it. Whereas if they do some research and buy lightly used with their £300 budget, they're going to get something with a far higher spec, which will feel nicer and last them longer. Or they can go to Decathlon and get a Triban. Either one is going to be better than the BSO the local shop will supply for that budget. Also, I've found LBS can be intimidating and snobby as a newbie, especially if they're coming in with a lower budget. I still remember the look of scorn on the guy in my "friendly" local bike shop when I asked him to explain why a 105 was different to a Tiagra, back in the day.

I just came back from a three day bike tour with a freind: I'm 14, a real beginner, 11kg bagpack, 100km a day, 1000 vertical meters a day... I was HYPERBONKED

you know when you think you're bonking so you get out of the saddle for a short effort trying to convince yourself you're fine and to check the legs and then 2 minutes later you're in the depths with no return...... those are dark days

Solid info mate. Knowing the frame size is super important.

The two greatest minds in cycling for the average guy.. Francis and James. Both a wealth of good knowledge and sound advice. Thanks to you both...

I wish I had known some of that. Learned the hard way. Two other things. Learn how to change a tube on the road and carry some basic tools, and clean and lube your drivetrain.

When you had a back wind and you have ridden too far. On your way back, you suddenly realized, that you had no energy left to get home, against strong head wind.

When i bought my first bike, i went and out and did 50 mile the first week. About 15 mile from home my body totally shutdown, the bonk was real, couldn't pedal and basically pushed it most of the way home. The most bizarre feeling of helplessness 😂

As someone about a year in to more serious cycling, but a longtime care free commuter, this was immense helpful

Hay Francis, give bike fit James my respects. Seems to be a blinding bloke who knows his business. Great content Francis.

Bonking is a right of passage all new riders should experience 😂

Good to see you back in the shop Francis. Hopefully this means we get bike fit Tuesdays back soon. Really liking the new into also.

My local bike shop maybe a little expensive for parts but their advice is priceless and they support me by keeping me on the road and I'm supporting them in staying open,makes perfect sense for the love of cycling!

Great advice for the beginner and excellent reminders for experienced riders. My height is 185cm and my first bike was 60cm. I was practically sitting on the top tube. The shop where I purchased the bike should have never sold that to me. I then went to a 58cm frame set and now I am looking at a 56cm. The point being that I don't have a BikeFit James anywhere near me and would jump at the chance to experience the time with him (I live in the US). Your advice on eating while riding is so important...especially on long rides and even more important if there is climbing involved. Good stuff Francis! BTW - love the new intro; very creative and very you.

I planned on doing a 50 mile ride the other day, accidentally did 73, and bonked hard. I called my wife to pick me up and she was not happy when I was 2 hours behind schedule.

best intro card thus far. glad you've got some time and leeway to be back in the studio

Excellent advice on layering - seeing lots of people out now with bare knees and arms - no idea how they can do this and enjoy it !

Awesome video! I just finished a 30-day cycling challenge! I wish I would have found this video before I started my challenge. Would have made my life so much easier 😂

Some years back I bonked when I didn’t know how to fuel, I could barely turn the pedals. Luckily a few miles from home a club rider named Ian checked me a bar, never forget!

Genuine, solid advice. Definitely worth getting in with your new local bike shop. Rides and technical advice readily available. They will also be your new ‘dealer’ when you get itchy for upgrades, so always good to stay friendly.

Great list. I agree with everything. Especially the bike club. I would add , train indoors in the off season. Zwift, training peaks, etc. It’s so helpful to not get lazy around the holidays and dark January and February days.

I got to be honest we all love cycling videos this is just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I love when I always watch one of these, and then put up my heavy playlist I love like Delta Parole and then I just go haaaaard!!!! Tactic hasnt let me down yet.

Nice list! I would say learning how to use gears and when/what to shift to would be a big one as well. I remember for my first few years of cycling I would hang out on too high of a gear and have a super slow RPM, and I see a lot of beginners make the same mistake. Also knowing when to shift front vs rear...broke a chain in the middle of a 30mi course once because I tried shifting halfway up a hill. 🤦🏼‍♂️

Well done, FC -- great tips I also like the new opening

Today I saw your photo on a mountain bike in the bike shop and I felt like I’m in the right shop . I always take your recommendations when servicing my bike or buying accessories. Your channel is very informative thank you

Bonked in 40 degree heat halfway up Alpe d’Huez last year.

Bonking: when you start seeing dead people.

I’ve bonked out during what I thought would be an easy ride. My legs cramped up and I was useless on the climbs. Thanks for the tips.

this is AWESOME! thanks! I bought my first adult bike from a local shop (local is kinda relative as the shop is about 55 miles away). but, they are most helpful and also understand I can't ride right away (hip replacement surgery 5 months ago) ... I have no idea how anyone would not like this video as it is MORE THAN PERFECT!

I usually ride in the middle of the day for 1 to 2 hours after lifting heavy weights on a 14 to 18hrs fast. Black coffee and salt water and I get no issues whatsoever.

Only thing I’m scared of is traffic because I live in NYC

Also been following you for a while and want to say great channel, content and always dig the background music!

I honestly didn’t know about bonking and having to eat when riding , totally makes sense to what iv been experiencing when using the bike (new to biking) glad I came across this video Thank you

I bonked before on a 50 mile ride because I hardly ate anything, I had 6 mile left to get home and I kept stopping and just crying because it felt so hard but I managed to get home and scoff hah

Bonking makes me feel I want to vomit and my legs wont function so I have to lie down. Also it gets thrice worse if you live in a place with a hot and humid climate.

As always, good and refreshing content. I've made all mistakes you mentioned. Bought a bike which was too big, of course online and obviously without having a bikefit beforehand. When the grouprides were getting longer and more intense, I was often too short on carbs. Until I bonked pretty hard halfway in...

OMG the intro cut! Massively professional.

Consider the weather: Plan your round trips that way, so you START with headwind and FINISH with tailwind.

Rule number 3, I cycled 15k to my local leisure centre, in December, in the snow, in bibshorts and a jersey. I genuinely thought I was going to die.

i bonked today like a noob

Tip: Learn how to actually use your emergency tools. Things like taking out tyre with tyre levers and then replacing inner tube. But make sure to find the culprit of the puncture (could be something sharp like metal wire stuck on the outer tyre) otherwise you may puncture the new inner tube... Happened to me.

Bonked around 50km with still 20km to go.. at first I was too proud the accept the cereal my mate wanted to give me, 2km later I was begging for it. It literally revived me

4:42 almost made the same mistake this week when I got an ALR4. They kept saying I was 56cm because I'm over 6'0". However the standover height test failed and in any type of sudden stop, the frame would be hitting me. Chose 54cm. Best decision ever!

The customers who came back for the 2-week tune-up were my favorites. It showed they cared and it prevented a lot of problems down the line. Plus, they always wound up buying something while they were there. When riding in the cold you're creating your own 15-20+mph wind chill. Wind-proof clothing more important than insulation value. There are beanies, gloves, shoe covers, leg warmers, vests and jackets all come in windproof fabrics. Any of these will be warmer than their non-windproof counterparts. Most of the windproof fabrics are able to take a DWR spray to increase water resistance.

I am so glad I learned to ride a bike when I was little. It is a skill I am so thankful I never forgot. that being said when I started riding again I had a lot to relearn..not the actual getting on the bike and pedal part but how the bike itself moves, feels, the weight ect ect. that was over a year ago and now I am back on it. I enjoy it a lot and so thankful that is one thing we never forget how to do. I am blessed. If you have never ridden a bike it is not hard to learn and well worth it and a skill you never forget.

One “schoolboy error” that I still make from time to time is over-dressing, so I start off feeling nice (with thermal base layer and long sleeves / leggings) but after 10 min riding feel like a sweating mess. I find that if I feel a bit on the chilly side to start off, I’m normally dressed about right after I get going. It’s also a good idea, if you are likely to see big temp swings during your ride, to have layers that can be removed, in particular arm warmers and a decent gilet. I hate being the wrong temp on a bike, either too hot or cold.

Been riding for almost two decades and I wish someone had sat me down and explained this. I remember years of not carrying any spares, unable to change a tube anyway if I needed, and with no clue about nutrition.

Love this!!!!! I watched this a little too late and failed all 5. Not taking food with me was the worst one I nearly fainted 5 miles away from home in a hot sunny Florida day...not fun!

Great tips Francis! You nailed it with food! I started cycling in '17 and I bonked a few times, until I realized what the pockets on the back of the jersey are for. Now the pockets are full of carbs, gels, etc. and bottles have Accelerade 4:1 mixture. Also I want to give a shout out to James, on bike fit Tuesday video a while back, taught me cleat placement on my shoes, that has made a HUGE difference in my speed! His is advice is invaluable. Say Hi to Daisy, stay safe and ride on.

Also don’t skimp on contact points. Buy good bibs and shoes - it’ll save you money down the line and make the experience more enjoyable.

damn, at 15 degrees i'm in summer kit lol

I found this video quite helpful! I've been cycling for a long time now, but without really knowing any of the technicalities behind it... frame size, chainring ratio, cycling shoes with various pros and cons... all of these things are still hieroglyphics to me. I've invested a lot of time getting into hiking, wild camping and outdoor cooking over the course of the pandemic. I would like to potentially combine my hammock setup with a bicyle and do tours over a few days, where I can to explore new regions. You really have a lot of freedom this way... cycle wherever you want, cook wherever you want, sleep wherever you want!! But another few months of reading, learning, and spending tons of money on bicycle gear are probably going to go into that. Getting into new outdoor activities is always pretty technical (if you want it to be fun), and it's very expensive as well.

Love the new intro, also had a bike fit with James, cracking bloke and knows his stuff. 🚴‍♂️👍

My recommendation to friends that ask me about buying a new bike, if you are in between frame sizes going by the size chart, go for the smaller size as you can always change components (stem, bars, seatpost) to make the fit better if it feels a bit too small. Buy a bike frame that is slightly too big then you can't cut anything off the frame and lessening the stem length will generally make the handling poorer. This came from experience as I am always in between a medium and a large frame on size charts.

one time i started seeing spots and was damn close to passing out. learned my lesson....

Another bonus for buying from a local shop: local shops generally host group rides. so right away you get a new bike AND a new group of people to ride with.

Such an easy watch. Great presenter and puts a good deal of work into editing his videos

Bonking is similar to that scene in The Two Tower after Aragorn fell off the cliff and got back on the horse.

I’ve never bonked... I usually have 15lb+ ‘stored’ energy... yep... that type you never will lose.

My mate has a bike way to big and it’s hilarious watching him ride!!!!

Great video. Short and to the point

bonked with a headwind in front of me ...tell me you haven't experienced that...

In french we say "Fringale". Once you are there you can't come back even after eat :D

Great tips! Keep up the good work, it all helps.

Join a club is the best tip. So much value in learning from riders who have been doing it for decades. I joined a club over a decade ago at 15. There's a difference between being able to ride a bike and really being able to "ride a bike". Go to the British Cycling site (if you're in the UK) and find your local club! In a similar thread what Francis said about buying your bike from an actual shop; buy your shoes from an actual shop and buy good shoes and footbeds. There's nothing worse than ill-fitting shoes whilst riding. A good shop and bike fitter will be able to measure your feet and recommend what brand would suit you best. You can then actually try them on! Brands don't all fit the same. For example, my elderly Sidi Ergo 2 are a 46, my newer Sidi Tiger are a 45.5 (brands change last over time so you need to try on) and in Giro I'm a 45. In Lake a 44.5 fitted lengthwise but was too wide.