How did you find Zwift 30 in 30? 🚴 Let us know in the comments below 💬

a word of caution from a runner (and cyclist); be real careful when you start adding runs into your weekly workouts. Cyclists tend to have really good cardio fitness and good leg strength which means you wil be able to run quite far and quite fast from the get go, but you will be very prone to injury since knees and ankles need a long time to build up the strength necessary to withstand the high impact forces they are exposed to during runs. So start off with slower and shorter distance runs, even if you feel like you can do way more and build up gradually!

Ollie is an absolute champ with his 2 minute daily workout.

Id like to see Si, Connor, and Hank or Alex do a triathlon relay with Connor taking the swim, Si taking the run, and Hank or Alex taking the ride. Swim, bike, run. That way there will be no changing mishaps like the poor guy who forgot to put his cycling kit on under his wet suit.

GCN, can I just say thanks from an overweight soon to be 60 year old, I've had an indoor bike and zwift set-up for a year, and have enjoyed it, but never had a plan. So I started 30/30 on New Years Eve and went through to Jan 31st without missing a day. 30 rides and 2 walks done, had Feb 1st off and then found I had motivation to set targets of time, km's distance and metres to climb each week. The weight is shifting slowly, but my clothes are telling the real story as they're getting baggy. Please keep banging out the content as it's great to watch on the second screen whilst sweating away in the cave!

This is where I am so grateful for having cross country skiing as a option. I do some sessions on the turbo trainer, some runs and some strength sessions also during the winter, but skiing is the only option that can actually match cycling in terms of enjoyment and being able to move through large landscapes. The biggest plus is that skiing gives me a winter alternative to the long endurance ride with a cafe stop or two.. 3-5hrs on a trainer, running, swimming or in the gym? -Forget it.. but skiing for that long - so much fun! And the training benefit is awesome as well (except for the most cycling specific muscular endurance)

Im 59 years old and in Canada. Fom Nov to the end of April i do weights twice a week for 60 min after a short ride. Have to say I love your GCN training videos especially the 60 min tempo and pyramid format videos. They are BRILLIANT! Any way you could create an 80 or 90 min training/spin class video please? Thanks GCN keep up the good work

After a year of cycling and going to the gym, I noticed incredible improvements in skiing. I hypothesize that skiing is also an excellent way to increase cycling performance...

I can only answer this the other way around: I had been a runner for years, got into road cycling and pretty much reduced my runs by 2/3rd but hit my (sub-1:30h) half-marathon PB in one of those heavy cycling years, and I can't say that it didn't try on the previous attempts. The unscientific answer is probably that most endurance sports benefit from cadiovascular effort, so every little workout counts and an evening run in winter is still better than a skipped ride.

I don’t Zwift, but I did take advantage of Southern California weather by riding 29 of 31 day, for a total of 62h, 46m. I covered 1242km, 200km on my Colnago C-50, and the rest on my Colnago C64. The C-50 gave me more exercise, with mechanical shifting versus the EPS on the newer bike.

My training involves road cycling, Concept2 ( no other make will do 😅👍🏼 ) indoor rowing and strength training. I personally think they all go hand in hand to make me stronger on each and complement each other. Cross training is a must for the mind, body and soul. By the Way….Keep up the good work GCN you guys are awesome 🙌🏼 🎉

I love running and lifting as cross training. You’ll have to watch out though and overload progressively in little increments, otherwise it’s a recipe to burnout/get sick.

I also go with the strategy of running when I don’t have time to bike. Also love swimming, but lanes at my local pools are notoriously hard to come by

I’ve discovered combining climbing (and strength training for climbing…. Core work…And flexibility for climbing and bouldering) compliments cycling. And the cycling compliments the climbing for cardio, and leg strength. And walking brisk, daily… it keeps exercising really interesting and fun.Wish I’d discovered this years ago…..

I really enjoying ya'lls videos. I forgot to sign up but I have done 252miles since Jan 1. And I am 67 yes old. Give it up for old ladies.

I did a lot of rucking until I got into cycling last year. It's great exercise - fast walking with a heavy pack keeps you warmer than any amount of layers!

I'm a bit surprised no one took up indoor rowing for cross training. When I'm underway and there's no good bike available, that's my go to cardio option.

Yes yes I agree with you completely 👍 But running is so tiring, swimming feels so slow, gym looks ridiculous and walking is laborious. So just give me a bike and my heart will dance and my soul will be filled with joy and happiness 😃

Just finished my 30 in 30.. missed one day but made it up… took a day off and today’s ride was a day with no legs…lol… but feel great!

In a study from Crompton et al, Beagle walking is the best activity ever… fact! Well done Manon ❤️😊🐶

Concrete blocks from a builders merchant are 18kg each, 3 x 3 x 3 pile is half a tonne. Years ago I bought half a tonne of these on a pallet. First task was to carry one at a time into the back garden. Every couple of days, the task was to move the pile to the other end of the garden about 15m. As time went on, the task took less time. Believe me, it's a full body workout. Now, almost forty years later, they are a decorative wall in my parents' garden.

I work a labouring job and train. It does help. My work is like being at the gym. If youre intelligent about how you approach the training it can make you better. Today's my day off from a leg heavy working week. Gonna bang out a tonne ride tomorrow. I make it work.

Cycling has improved my position and balance on motorcycles. Especially breaking rear traction in low stakes conditions.

Other sports certainly help, sometimes just for the psychological aspect of mixing it up!

I've been doing a specific gym program for upper body. Still rode a bike in January, but it's felt really good

Conor's enthusiasm and creativity in this video was wonderful - and complements the "30 for 30" challenge. I found this challenge a fantastic way to begin the year. Committing to 30 mins a day seems so doable, and encouraged me to be consistently active in some way on days I'm not cycling: yoga, walking, swimming, etc. Loved seeing all the presenters' contributions as well. Thanks GCN, for getting 2024 off to a healthy start!

using the rowing machine(Concept 2) is the best gym workout in winter along with using the spin cycle and strength training.

My cross training combination is sailing dinghies and cycling. I think it's a wonderful combination.

Exhibit A: Cameron Wurf. Olympic Rowing -> World Tour -> Kona

I've just finished my CX season so I've ditched the running, core work, and strength training for a month or two. I'm actually looking forward to starting it all up again as although I'm riding more, I'm starting to feel a bit lazy!

0:35 imagine the reaction of people walking up towards him wearing only his swim suit in the winter

Cheers to the cross training! Or as I put it "being a generalist". I just want to be generally fit. Pick up bigger things. Bike longer distances. Hike taller mountains. But I don't need the biggest, longest, or highest. Betcha bodyweight exercise will help cycling a lot - core, so you keep balance better, and push/pullups to make tighter aerodynamic positions less strain on arms. Plus strength and flexibility is its own injury protection! During my bike crash, my strength training literally saved my face. I caught my torso in an awkward push-up position. Without arm and shoulder strength to do a sudden push-up, I'd have slammed my face into the ground, broken my nose and teeth, and jammed my shoulder. Instead, my face was fine, my torso was fine, and my arms/hands/shoulders slightly jolted but uninjured. 100% support at least some amount of weightlifting for literally everyone.

I have been lifting weights for years, and it has definitely helped my cycling with increased leg strength.

This last week , two road bikes 32+ KM three runs circa 3.1 miles ( first runs in over two years ) and two Gym sessions . Not a lot of cardio with the storms that came in December and January , no proper indoor bike to use , so a lot of walking one weeks skiing in Jan with 60 plus Km per day , down hill distance. . And normally by April my fitness is back to where it was in October. Over 2000 miles last year on my road bike . 68 years young and each year gets harder as well .

Done my 30 in 30 ,and like it so much ,I'm just going to keep it going

In the winter, I nordic ski, hike, snowshoe and life weights. Cross training is great.

I love mixing all the sports, but then again I enjoy triathlon. Btw running becomes a lot more fun when you stop heel stricking.

As a cyclist of 35 years and a triathlete of 1 year I do think think swim, bike, run gives you a much better overall fitness and muscular balance than just cycling but there is no way that these other two sports have made me a better rider. If I dedicated the time I spent in the pool and on my feet to just riding I think my FTP would have been a good 40 watts higher.

My coach put up gym work 2 times a week and it helped me a lot to improve on the bike, especially in situations like very steep hills where high cadence is not an option, even in the lowest gear.

Conor making stunning appearances in the swim trunks - bravo! 😅

Well, now we can take Bauke Mollema as an example. 4th place on the 10 km run in Monaco. Time: 31,40

I learned swimming last year and it’s a fantastic exercise to supplement cycling. Weather and temperature doesn’t matter, and different muscles are used. Also, it’s extremely cheap compared to cycling!!

Yep, we need to cross train. I developed hip pain after bike rides. Did some research and started with lateral leg exercises to work out hip muscles that are not used on the bike. Hip pain disappeared.

I raced Pro-Ams when I was a young guy, then ran 60+ trail ultramarathons as a middle-ager. Now I'm mixing some trail runs, MTB rides, walks/hikes, disc golf, and plenty of vigorous yoga. Mixing it is great for old guys, even though I'm planning to get my cycling fitness back enough for some MTB races.

🚴‍♂️ 🏋️‍♂️ 🏃‍♂️ ⛸️ My cross training = Cycling min 300 miles a month, weight lifting 4 days a week, Ice skating 3 hrs a week, trail running. 👍

We all know life is about balance right? Well, cycling works just a few major muscles and cross training should help balance one's muscles and stabilize the joints. So, very important for overall health. It has been proven that humans evolved as runners. Also, whereas endurance training can increase heart chamber volume, weightlifting has been shown to increase heart wall thickness, or heart muscle strength. So, I advocate some running and some strength work as a minimum, for every athlete, no matter their main sport. You can use running for your Zone 2 workouts. Don't tailor your strength work for cycling, just do classic free weight exercises for overall strength. Well done Conor and GCN, carry on!

Taking the wife touring on the tandem.... its tough but ticks a lot of domestic boxes 😂

I absolutely loved the GCN 30 in 30 rides! I think I missed three, but did rides later in the day. One of the unexpected benefits was making some friends. One gal decided to do Stage 6 of the Tour de Zwift a second time so that I’d have some company and a domestique. How awesome is that? A group of us are planning some meet ups too. Thanks for hosting, I found huge benefits

I'm with Olie. 🤣

Sprinting, Running backwards, hurdles

70+ 4 gym sessions a week (weights and aero), bike Friday Sat Sunday. VO2 up to 54, 100km in 3 hrs 55, and PRs on sprints on Zwift rides👍 2024 going well😁

Nice to see once again Simon can't find the iron at home 🤣

Running really helps specifically with climbing. Weightlifting with sprinting. Swimming not so much, but good if you have an injury.

Too much information, Ollie! 🤣🤣🤣🤣🤣 EDIT: Also, I'm not jealous. Not at all. Not one bit. Nuh-uh. 😅

My goal last year was to bike 5000 miles. I beat that. This year's goal was to combine biking and walking (with no particular distance goals in mind; just walk more). In January, this resulted in only 236 miles ridden, but 61.5 miles walked, which is a huge accomplishment for me.

Simon on ice, the stunning new musical coming to theatres near you!

You guys are so funny. Thanks!

Can other sports improve your cycling fitness? Yes. When I was a teenager and during my twenties, I was a short track speed skater who also rode bicycles. The two are mutually beneficial, but the balance of time spent doing one versus the other will have an impact on which sport is favored. One year, I put the bike away entirely for the whole winter and early spring, then I struggled to keep up on group bike rides the rest of the year. Whenever I kept riding during the winter, even just a little bit every week in addition to my skating workouts and meets, I would be strong on the bike all the rest of the year. After I retired completely from speed skating, I lost muscle mass in my legs and even though I rode well for some years, a significantly greater amount of training time has been required for me to attain and maintain a high level of fitness with “just cycling”. Now I need to add more specific strength work to my routine because of my advancing age. I know, I should have done that all along.

As a Triathlete I've been rocking the cross training for quite some time now xD Conor does fit really well into those Jammers... I can see him doing an Ironman this year *wink wink* ^^

I get very bored with exercise. I like to change my routine often to keep me excited. The only things I don’t really enjoy is weight lifting. I’m also a huge lover of things like kayaking, hiking and almost every other outdoor sport.

replace a 1hr recovery ride with a steady 5k run every week. nothing lost but plenty gained with bone strength and variety in muscle use

It's ironic, really. I have been in martial arts my whole life and I strictly use cycling as a major part of my cardio exercise. I also lift weights and I use cycling as part of my cardio for that. Especially now that I'm older that running and jumping rope causes a high impact strain on my back that cycling is THE BIGGEST factor that brings me back to from any of my physical injuries. It also helps as part of my mental exercise, like Zen if you will. It's very therapeutic when not punching it on my non competitive sessions. In fact, I consider cycling as a martial art because it's a large part of my daily lifestyle. I suggest GCN should make an episode how closely related Cycling is to Martial Arts. You're Welcome. You now have a new episode for your future features. The mindset, the discipline, the determination, physicality, self awareness, mental strength, and spirituality So, in one of my schedules alone: 7: 00 AM Cycling 9:00 AM Running 9:30 AM Jump Rope 10:00 AM Calisthenics 10:30 AM Bags & Pad Work There's rest in between and you can casually squeeze in some stretches anytime

Ollie doing weights talk about a fish out of water bless him and his boy band looks

Did expect some rowing

After 18 month doing leg press, I had to recognize it doesn't work - due to a cartilage damage in the left knee I can't put on as much weight as I would have to, I fear. Squats with weights did not work either. So I tried EMS training with a Compex 4.0 again, and after only two sessions I could ride faster uphill than with doing leg press.

Swimming, doing a mile twice a week. But it's not really for cross-training. I've just rediscovered I really enjoy swimming.

Gotta love Manon's "blablablablabla" at 7:17 🙂, she should patent it for sure. I might borrow it for my next boring meeting 🙂

I do Muay Thai twice a week and it really helps with endurance and leg strength

I’d love to see GCN cover more Liftetime Grand Prix in the US

3:50 Goodness gracious, that's some heel landing there, Si! Ouch!

One benefit (if nothing else) to doing other activities is that you’re not hitting one plane of motion consistently in your training and risking injury from not ever doing another type of movement while working out.

I did only bike in January! While I didn’t do 30 minutes every day I did do a total of 908 miles!! Totaling 53ish hours on the bike

yep, time for GCN to take on GTN in a sprint tri!

CrossFit work wonders for me, i was able to recover faster in between sprints and was able to be stronger as well.. oh and i did not became bulky hahaha

Please get Conor/Connor/Conorr a GCN jacket that fits the boy! 😊

Sadly the combination of all the physical activities are quite time consuming… now I have holidays and could easily do 15-20h of training per week (combination of strengh training, cycling, bouldering and ski touring) but when the Uni starts again it has to decrease rapidly 😅

Well in January i do body weight training 1x a weak for 45min and 481km on my road bike indoor for total of 18h. so in avg it's 42mins of exercice a day for 31 day. i'am a men of 48yo for 70kg at 168cm tall. according to my garmin1040 my FTP is 206.

10:01 It's easy to tell. That "instead of" made me a better cyclist. Partially due to prevention of cycling over-training.

Conor would be a killer on the rowing machine

As I approach 60 I have stopped running. The impact is not something I need or want anymore. I don’t want to injure myself and not be able to ride. So I lift weights, swim, rowing machine, elliptical. Pretty much anything but running for training.

Gym work doesn't do much for your aerobic fitness, so your FTP won't really improve via gym work. That happens from mitochondrial biogenesis from Zone 2 combined with VO2 max increases from Zone 6 (VO2 max) or Sweetspot & Threshold work. Gym does train your fast twitch muscle fibres, so it will help with your sprinting power or other forms of neuromuscular efforts. It also greatly helps with staying injury free in counterbalancing the position on the bike by training back etc. Downside to leg day in the gym is, it severely hampers your ability to be able to do the hard intervals due to your legs still being all smashed up and not recovered when intervals are on your plan again. It works great in winter when you are mainly doing gym + zone 2 volume, but once you incorporate more and more interval sessions and are at or above 700 TSS, it starts to get very hard to be able to afford leg days at the gym and still be able to do the training load on the bike.

Look at how much training Nino does; weight/cross training, and ski-ing in the winter......

I am going once a week to our local boxing gym for a 90 minutes boxing session. I do think it does help but sometimes there are harder sessions and you end up being sore and tired for 2 days ...

@1:44 Would love it if Connor just moved like this from now on. 😆

Beagle gal! We are beagle lovers here in this house!

Please get Conor to do a proper triathlon with GTN!

Dude's funny. The dude is funny. He made me laugh. Did you hear me i said the dude is funny. Haha And he did it without a bar bag. Lol Keepemcoming

hank looks like one of the morley brothers in that thumbnail

I really enjoy a nice run now and then. However... Because my aerobic fitness is good as a result of cycling, I very easily injure myself. My fitness level allows me much higher loads of running than what my body can handle. Resulting in stress fractures, inflammations etc. It is a completely different way of straining your body.

If there’s snow, I have to go cross country skiing!,, (specifically skate ski).

Hi my road tubeless tire unseats bead in central channel when deflating. It should be like this?

Rowing is where it's at

I wanna see the crew do 100 burpees in less than 10 minutes. Proper burpee with pushup and squat jump.

On the thumbnail is Hank cross chaining?

Add Kettlebell swings to your weekly routine and feel the power!

The squat rack if you wanna be fast at 200 meters

BEAGLE!

Simon: your running form appears to be inefficient. This short clip of your your strides it appears to show over striding and excessive vertical oscillation. This wastes a lot of energy and also can contribute to injuries. Good running for him like good bicycling form contributes greatly to the enjoyment of the activity.

Fair play to anyone who runs, but I just can’t get my head around why anyone who knows how to cycle would ever run anywhere. Running just seems like a painful, body-battering way to travel a lot less distance and see less countryside in the same amount of time compared to cycling.

I guess Conor’ head hit the ceiling of his pain cave 😅