0:00 Luke Plapp Nationals 4:04 2x6h rides or 3x2h rides 5:07 Intensity or Base Miles in Summer 7:05 Lose weight, maintain power 8:59 Nationals Fondo 11:54 Improving cornering 14:50 Chinese carbon bikes 20:02 Riding in Ireland 22:50 Jesse vs Chris on KZfaq 23:44 Team cars and motos in racing 27:00 Our FTP development over years 31:03 Bike washing in apartment 32:46 Gym exercises for cycling 34:56 Bulking for tall riders 36:59 Best cycling cafe in Sydney 39:49 Why did we start cycling 41:44 No socks or TT bike on group ride 42:36 Returning after 2 weeks off 43:49 Sports science podcasts 44:29 Which pro team would we join 46:03 Underrated bike upgrades 48:55 NRS race coverage 50:03 Doping in pro cycling 52:23 Calorie deficit or high carb 53:46 Training on flats vs hills 55:03 Nero and Jesse's racing goals 59:13 Why is Nero so good at Zwift 01:00:52 Flexibility for aero position 01:01:53 Riders paying to be on teams 01:06:32 Do we do crosstraining 01:06:54 Best cycling cycling city for multiple disiplines 01:08:34 202 UCI Worlds Course 01:10:25 Gravel racing in Australia 01:12:30 Grossest thing we've seen in a race 01:13:50 Why don't we MTB 01:14:21 Best World Tour Race 01:15:12 Getting into racing 01:17:17 Best cycling training books 01:17:55 Favourite chocolate 01:19:10 Europe vs AUS racing 01:20:25 QUICKFIRE ROUND 01:23:04 Nero at Nationals 01:24:24 F1 vs Cycling more dangerous 01:25:09 Durianrider reacting to me 01:27:19 Do I do generic training plans 01:28:26 Base training too much 01:28:53 Favourite cycling podcasts 01:30:19 Breaks between intervals 01:31:47 Adjusting tyre pressure 01:33:28 Strength training frequency 01:33:57 Aero vs climbing bike 01:35:25 Over-rated bike upgrades 01:37:12 Bad tactics in B,C,D grades 01:39:13 Sprinting at max HR 01:40:30 Bike cleaning minimums 01:42:50 Recovery carbs before bed 01:45:38 Minimum fitness to race 01:45:53 Mobility training 01:47:38 Lance Armstrong podcast 01:49:12 Training for 1 hour races 01:52:49 Best Rapha casual wear 01:54:05 Are we weight training this year 01:55:19 Our favourite podcasts 01:56:59 TERIYAKI NOODLE GATE 01:57:52 Adding electrolytes to sugar water 01:59:13 Dream cycling holiday 02:01:25 Peeing in the convoy car 02:02:40 Rest vs active recovery 02:04:32 Chris is starting swimming 02:06:32 My thoughts on 8-12 week generic training programs 02:08:21 Roadies vs MTBers 02:09:41 Resurfacing Heffron Park 02:12:10 Top of the line wheels or skinsuit 02:12:49 Finding optimal race weight 02:01:25 Peeing in the convoy car 02:14:44 Fondo vs Elite Nationals speeds 02:17:00 How many riders do I coach? 02:17:50 Hardest criterium in AUS 02:19:57 Zones on Future FTP numbers 02:22:16 Staying safe on the road 02:26:07 Riding smaller or bigger frames 02:27:27 Wearing pro team kit

Biggest game changer for me in cornering was reading “A twist of the wrist” by Keith Code. It exposed the reality that cornering was about the nervous system and tactics to remove survival responses. Absolutely worth a read.

Biggest cornering tip for me was to push down the inside hand on your handle bars, while pushing hard on your outside leg. This pushes your bike to the side, which means you can bring your body more into the middle. This changes the centre of mass more towards the middle.

Can't stop watching these Q&A videos, so much free knowledge! Appreciate the work lads

Gotta say I am hooked on your videos Jesse! Possibly my favorite KZfaq channel to date. These Q&A’s are a fun watch🥂

Varia Radar is a real game changer in regional SE Qld. Fantastic! You hear the beep and the first thing is a tendency to shift left which provided the closing driver with movement (on top of the tail light). Avoids the 'surprise' factor totally.

I listened to this while riding in Zone 2 wondering if Im doing enough zone 2..... Seriously though, great vid guys,good fun. I Especially like the cornering advice to those who struggle 🤣 a few Heffrons will get cornering sorted.

2:06:00 I think it’s important to remember that most cyclists aren’t really seriously training, even those that are relatively keen - cycling is a hobby and a distraction and a source of entertainment - it’s for for people to “play” at training but there’s little motivation to commit to serious structured training in the long term, it’s fun to take part in Zwift challenges and short term training plans but not as a long term commitment. Life is too messy and uncertain to make those kids of commitments hence why one off events and group rides in Zwift are so popular - you can dip your toe into pretending to train “like a pro” for a short string of events (or even a single ride) before moving on. I know it sounds ineffective and it probably is but it’s just that for the vast majority of riders it’s about just finding fun riding activities on short notice as work and family commitments allow. Very often people literslly find a spare hour and just jump on and pick a ride at random on Zwift but could t necessarily have committed to finding even an hour of time in that day even 24 hours in advance.

Thanks Jesse and Chris!!

I’ll watch the whole thing during a 3 hour turbo session in zone 2 erg mode

Heffron park was a naval storage facility during WW2 and some of the old roads make up the crit track. True story!

Not plugging Ben Carman's podcast in the podcast question was treason 😂🤣

Not sure if the problem was with me or you guys but I watched both videos. Like watching the guys in the balcony on the muppets. Great work.

I was too late…. But would greately appreciate if you could answer my question: Does insuline sensitivity basically determine the maximum uptake of carbs per hour? & The fact that the uptake limit varries, does this has some corrolation to that basically the more fit you are, the higher insulin sensitivity you have?

RE Sports Science Podcasts: 1. Huberman Lab 2. Stronger By Science 3. Iron Culture 4. Mark Bells Podcast with some SMEs in Endurance / Performance / Nutrtion could be worthwhile too. Also, anything with Andy Galpin is usually high tier. Note that the above podcasts are more specific to strength and conditioning.

$8 weed sprayer from bunnings. Best thing for cleaning a bike on a small balcony

Excellent guys Was just walking over pac hyw and thinking of you 2 , then come in the door and there you both are, uncanny. As for the eating under your expenditure I agree. The only thing is Harely really Tee's off on that for ever now. But he's also always taken gear so its kinda frustrating. I've defo lost a few kgs restricting and it f ed me up to the point of proving harleys protocol. But I guess just eat high carb low fat is the message, and everyone is different.

I watched that far bro, Insulin carb loading. I'm putting off doing the lawn and its growing in front of my eyes. Ok ok ok Enough

Wax is clean

Nice video guys. On calorie deficit - in the EU at least, calorie numbers cited by food manufacturers are allowed to understate calories by as much as 10%, so people who think they are running a calorie deficit may not be. Best way is therefore to eat natural foods to ensure a deficit is achieved

1:42:00 if you don’t have time to properly clean your bike chain after a ride in the wet (or just to ride you over while you have a shower and refeed before clean in g your bike) then nothing works as well as a quick squirt of WD40 on chain and cassette if you have that in Australia? It’s literally designed to displace water and prevent rust. Not as environmentally friendly as some products I’m sure but you only need to use a tiny amount and it dispenses as fine mist so there’s minimal runoff/environmental contamination. Game changer in the winter months for me here in the UK.

Muuuuch better than trainer road. Love it

Re riders paying to be on teams: Riders paying to be on teams is consistent with the reality that its a pay to play sport. Yes you need talent and yes you need hard work, but good bikes cost good money, crashes happen requiring replacement of broken frames frames and mending of damaged bodies, components wear out, you need to buy a power meter, good coaching costs money that adds up over the months and years, many races require significant travel to get to. It all costs something and it never really works out financially, i mean even those who made it to world tour and made a career out of it, if they put that same time talent and dedication into a business or career they'd make more money from that then cycling. Cycling professionally or non-profesionally is always something you have to do for love of the sport knowing the financial and other opportunities lost.

Here we go again :p Ghent, Snickers in advance

whats the nero selection criteria?

38:00 with you 100% on not wanting a coffee shop stop during or after a ride. Stopping mid-ride just cools you down and makes it hard to get going again, they’re not called “cafe legs” for nothing. And sitting around stewing in sweaty bibs after a ride is just grubby and a recipe for saddle sores and makes no sense either to me - I just want a hot shower. I utterly love brunches in a good cafe, and I love a good ride out, but never the twain shall meet 😁

In terms of sprinting at the end of a 20 minute test, if it’s done right I don’t think you should be able to raise the power at all, if anything Vo2 max power at best

I feel like instead of helping content creators pushing out enjoyable stuff to watch, a lot of people are asking a professional coach for (zone 2) training ‘answers’ without paying anything in return. Ya’ll might as well read the whole Andy Coggan’s book, do-your-own-research and try things out, this is literally doing intervals on the sofa waiting for training tips to get served up on a silver platter 😂. Anyway, good stuff as always 🤌

Just found my race weight, it was stuck behind the door. Cheers for the heads up Chris!

I doubt Chris needs to worry but swimming doesn't burn many calories and makes you hungry! Oh & btw, Wanty are world tour.

Coming at you a year late.. @chrismillercycling Canada has a province with a half hour time difference. It's a running joke because our national broadcaster always announces their time zone specifically, while not specifying most of the other 5 we have here

Luke is a already a world and national champion on the road and track before he won the national title on Sunday….look him up. He is an absolute star….

Thanks again for ruining my productivity today, appreciate it.

If no air compressor invest in a small leaf blower

Did Chris say Richie Porte is coming to NERO?!!

Waiting for the Nero Zone 2 team kit drop...

What position did Miller play back in his footy glory days?

East London, South Africa

Sugar water drinking competition against Durianrider while you're in Adelaide? I'd pay to watch that

absolutely do an apartment video

Another one??? 😂

Prime Numbers make for the best answers 🤣 11, 13

Yep bobbo mt white Mt white is a C word With that rough gravel jerk store of a top coat. Destroys my arse You boys do 7min 30 sec brooklyn ascent Takes me , embarrassed to say but 15min

Yes, I can't believe the amount of sugar you have Jesse. I saw that vid.

1:02:00 what is the objection to people paying to be on teams given that the team positions are unsalaried at that level? I don’t really see what the problem is - teams would always have to balance financial management with rider ability - you’re not going to take on someone hopeless if it’s going to rob you of chance to be competitive as a team, but until such a time as the teams figure out a way to make money from the sport at that level and pay their riders, I don’t have a problem with it

Maccas coffee kudos

Did you say you're 77kg at 187cm?

All you need for a one day race for a pro is 6weeks. It's only a one day race no need to back up. The nrs riders got no clue how good pros are compared to them until Every January. And he's worked harder over the course of 7 years to be good enough to do this.

haha ewwwww and he had no bar tape