I’ve just completed my first 50 plus mile bike ride and to say I’m buzzing is an understatement. Over 4.5 hours in the saddle but it was worth it. I’m regretting now that my shoes are not one size up from my normal size. My small toes were sore. I love your insight into all things bikes. I had an average speed of 13 mph but I was cycling long stretches in the Chilterns with a stiff headwind for 90% of the ride. Anytime I thought of trying the drops I hit traffic and because of being clipped in for long periods, I had to be careful. I went out early so I knew where traffic be light for the first couple of hours. I finally got the monkey off my back. I’m soooooo happy 😊 I think the staff in Starbucks in Rickmansworth are great. Any time I stop by for a coffee I am never approached about bringing my bike into the shop as I don’t carry a lock. Kudos to them.

I think the biggest thing here, is that people are so preoccupied with zone 2 and actually forgot they actually have to push hard every now and again. And swings the other way too people pushing to hard to often. If you don’t push hard I don’t care what the science says you’ll never get used to it. You need to work those lungs and heart sometimes. Cycling never gets any easier you just get faster!

The interaction of footbed and pedal is v important. Could you, at some point, dial in on principles we should observe when we are buying a new set of shoes and positioning new cleats. Thanks.

Great vlog, thank You very much, Scott:)

Coach, i guess in the end it will come down eventually to increase the FTP or w/kg in order to ride fast right? i can definitely see improvements by changing position but im sure im at/around the plateu (max 30km/h avg) and it seems that i cant increase this .. Recently did a FTP boost program in Zwift and got an amazing +4 improvement :P. , i was couting with a 10%...how does it work in such cases? do we all have a limit and just have to accept it or need to move in the direction of builiding some extra stregth/muscles in order to see a significant improvement? thanks a lot for sharing!

What about buying a bike with a 5 or 10% lower stack : reach ratio? How much faster could that make a rider, assuming all other aspects remained the same as his existing bike?

I hear talk about possible aero/speed gains with mismatched tires. What are your thoughts on putting 28mm tire on rear wheel and 25mm on front?

Do you think the red look cleat with 9 degrees of float is too much?

hi coach..when I perform one leg drill, my leg kinda 'stop' at one instant when spinning at 11 to 12 o'clock..what does that means?..