What actually happens to your body when you ride every day. And why the people dismissing commuting as junk miles have it completely backwards. This is a solo Roadman Cycling podcast episode walking through the physiology, the group ride mechanics, and where AI coaching actually fits into a training plan.
Key Takeaways
A 70kg person cycling 30 minutes each way to work burns 2,000 to 3,000 calories extra per week. That's enough to lose roughly one pound of body weight per week without changing anything else about how you eat. Three and a half thousand calories to lose 0.45kg, five hours of commuting per week, the numbers work out. Anthony used to commute to college on the bike. The day he got a car, the weight started coming on immediately.
The mood piece is harder to put a number on but it's real. Every ride triggers endorphin release and lowers cortisol. Fred Wright told Anthony that two hours on the bike leaves him more energised for the rest of the day, but beyond that there's a tipping point where you come home and you're useless. Thirty minutes each way is nowhere near that tipping point. Peter Leo, coach to Jacob Alula and the Australian track team that broke the world team pursuit record at the Paris Olympics, uses AI to correlate Whoop recovery data with TrainingPeaks training loads to find patterns. For sportive-level riders putting in 6 to 10 hours a week, an AI coaching app like Breakaway costs about five pounds a month and gets you most of what you need. For cat one or cat two racers, it doesn't cut it.
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If the calorie numbers here have you thinking about your weight and performance, the episode on losing 9kg while eating more is the place to start. And if you keep hitting the same weight on the scales no matter what you do, the five fixable reasons you can't lose weight episode goes through exactly why that happens.
KEY QUOTES
“if you take a hypothetical 70 kilogram person 154 for the Americans and you burn roughly 400 to 600 calories per hour cycling at like a moderate intensity so over five hours in the week that'd be a 30-minute commute each way he's going to burn 2 to 3,000 calories extra per week and to lose one pound or .45 kilograms of body weight you need to burn roughly three and a half thousand calories per week so he's creating a calorie deficit enough to lose roughly give or take one pound per week just by commuting in”
“will power is like a muscle it just gets stronger the more you use it so yeah I think there's some of the reasons that the bike is probably a good choice for your friend”
“if you're the weakest in the group and you're riding through it doesn't need to be a zone four effort he just do a shorter turn because if you're riding through at zone two the stronger guys behind they're going to be hardly pedaling their heart rate's going to be about 40 and they're going to die a hypothermia in the back of the group”
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Welcome to this week's Rider support this week we're going to talk about group ride etiquette tubless tires but first a really interesting question about what happens to your body if you cycle the bike every single day of the week let's get into it Sarah let's get into it okay first question I have a friend who doesn't cycle at all I'm trying to convince them to start riding to and from work 30 minutes each way I know cycling is amazing and has been lifechanging for me but I can't seem to articulate it to him can you help me explain to him why riding to work is the right choice okay let's park the obvious that you you're not stuck in traffic we'll park that obvious and assume he's been able to articulate that the calorie born is an interesting one so I was running we don't have any details on it but I was thinking about if you take a hypothetical 70 kilogram person 154 for the Americans and you burn roughly 400 to6 00 calories per hour cycling at like a moderate intensity so over five hours in the week that' be a 30- minute commute each way he's going to burn 2 to 3,000 calories extra per week and to lose one pound or .45 kilograms of body weight you need to burn roughly three and a half thousand calories per week so he's creating a calorie deficit enough to lose roughly give or take one pound per week just by by commuting in now to work it's like4 pound a month that really starts to add up yeah that definitely works I when I used to commute entertain for an old job years and years ago I got a car I was able to finally afford a car I started driving in and the weight just started cross on on the way in so you went from negative 500 to plus500 I almost straight away you could see it and it was it even had like blistering rate it was just a nice leisurely commute into my office so I cannot I cannot I can confirm that that it works the part that's hard to articulate is it's why I stopped getting the bus I started at cycling because I started cycling to college because I was frustrated with getting two hours of buses to University every day and it was a 30- minute cycle the part that I think is hard to articulate is the mood change in it Cy like a lot of other aerobic exercise or maybe all aerobic exercise it triggers the release of endorphins which are natural mood elevators so that's going to help reduce the feelings of stress anxiety and depression cyclin every day has also been shown to lower cortisol levels which is your stress hormone and it also helps with emotional regulation and reduces tension do you find that reduces tension I have to say I cycle every day these days I'm in a big trainer block I'm absolutely wrecked I think I my tension you can do too much of anything for sure it's like we're talking about 30 minutes I yeah there's a Tipping Point where you know chat to Fred Wright on the podcast he said for him three hours if he rides for 2 hours he's in a great mood he's more energized for the rest of the day because another one is it boosts brain function you're starting to get more blood flow to your brain which helps with creativity cognitive speed and there's been tests to show all this but when you start talking about riding for two three hours four hours five hours six hours like if you go and ride 200k you come home and you're useless for the rest of day you're not going to get anything else done that's it and a big one for me is it builds mental resilience for tasks in the rest of the day you wake up in the morning like rode earlyish this morning I got out the door for about 825 or so got out the door it was pretty overcast it was drizzling like nobody wants to go out in that weather so when you get out the door the very Act of getting out the door I think will is like yeah it's a wi it's like will par is like a muscle it just gets stronger the more you use it so yeah I think there's some of the reasons that the bike is probably a good choice for your friend it's also like we said maybe going to save him two hours an hour and a half you're going to sleep better too you're going to see but be very very careful because commuting is a gateway drug to actually buying yourself a road bike and then you are going to be one of those people who spends all day Saturday all day Sunday writing in questions okay next question hi Anthony I've been working with my current coach for a couple of years now but recently I feel like I've hit a plateau in my progress I'm not seeing improvements in my performance and communication with my coach has become less frequent I'm starting to wonder if it's time for a change but I'm not sure how to know for certain how can I tell if switching coaches is the right move and what should I be looking for in a new coach to make sure I don't end up in the same situation and that's from B you could change the word coach with I'm thinking of looking for a new wife and I'd say it's the same criteria here like a lot of time you start pointing the finger at someone else like there's four fingers pointing back at you like are the problems with you I would start out and say this is coming from a coach yeah so much of the time though it's it's communication starting to break down like have you been engaging in this communication are you hitting a plateau well like there is natural plateaus that happen in training because your availability hasn't really changed or you've missed a lot of sessions so a new coach isn't going to we can confuse motional progress we can think that just because we move to a new coach it's all of a sudden going to be better but why did why was this coaching good choice in the first place what made you trust him why were you drawn to him and what does he do to break that trust or are the problems that are underlying this move are they more you problems than him problems my first protocol will be try and patch up the current relationship because I think the history of the relationships worths so much like if you get a chance to work with an athlete for four years five years six years the depth of that relationship like you've seen what happens when they go through turmoil and work when they have a bad crash you understand this stuff and all of this informs your training around them yeah having that history like yeah exactly what you said why did you sign up with the coach and this per this this listener B said that they've been working with the current coach for a couple of years now which is an indication of you obviously enjoy the type of communication the type of motivation that the coach giv gives you you know we have a coaching company as well and different athletes will like different amounts of attention you know some athletes like literally like an email once a week and some people want a phone call every couple of days you know so it's like trying to figure out the Cadence of communication and then as I said that motivation piece do they like tough love do you have to tiptoe around them is it very softly softly and this coach has been working really well for you for a couple of years so that's really quite a find so I'm I'm with you Anthony I think go patch this up send them a bunch of flowers and box of chocolates bring them out for dinner and uh have some deep and meaningful conversations about what it is maybe it's like a PL out he said that he's got a PL on his progress think about your goals maybe you just need to try something new like uh racing or try gravel or get into mountain biking or maybe even a bit of variety the gym a couple of runs something like that but I think he does have to have a look internally rather than externally yes I think the plateau is the time to reflect not to jump but then the second part of our question is if he reflects and he says no actually I've been reaching out to the coach I've been sending him whatsapps he's not replying I've been putting notes I'm not getting emails back like that's problems on the coach's end and that's when I think you're looking at it's time to jump and I actually think there's never been a better time since I've been involved in the cycling industry to be able to assess which coach you go to because almost every top coach now they're putting out so much training information they're guests on podcast or they have their own podcast they have Vlogs they have contributors to forums to keep blogs all this stuff YouTube channels you can go and you can assess tens if not hundreds of hours their content and see okay I'm a high-intensity guy is this a high-intensity coach I watched a podcast you Day from a previous coach who used to coach me there I I love the guy but I just didn't get on well with the coaching style he had and then I listened to that podcast and I was like oh I can totally remember why we didn't get on well every day was intensity intensity intensity and with a busy schedule that's very hard to do because you're using a lot of your willpower to get through the day and then you're left with a session in the evening that's just so hard to do and this was constantly happening but if I had had that Force I to sit down and watch some of his material in advance I said hey he just not the right choice for me he's the right choice for someone else yeah I agree what do you think the couple of things that people need to look at for if they're looking for a coach I know look I do all of the the first protocol is usually me when people want to sign up for you know to go with one of the roadman coaches and sometimes they don't even really know what they're looking for you know yeah I think so when I'll get around roundabout way to answer this so when I went through law school you come out the end of it and some of the graduates are quite young if they've had like especially law where you have some super talented academics and they come out the far end and then you might have like this 24y old real pretty little blonde and she's going into law and they historically do very very badly in law because who wants a really pretty 24 year old blonde representing them when their life is on the line in court you want somebody who looks like they're weathered somebody who has a life experience Who's Live these experiences like Legally Blonde this is they've made a movie about this pretty much but I you think the same in coaching because such a culture of full-time writers trying to make a sideline income and you fair play to them I done it when I was a full-time riter but I actually think they're the worst type of coaches if you haven't experienced this stuff how can you prescribe sessions to a client who's a super busy executive if not only have you never lived that life but you don't even have a friend who's lived that life you haven't experienced any of this there's plenty of coaches out there now especially with how the industry has matured who are in their 40s who are in their 50s who are in their 60s like for me he's still one of the very best coaches in the world he's in the 70s it's Joe FR like that's where I would be looking at maturity because I think that has so many Untold benefits and it depends on what you want to do and where you are in your own Journey as well some people that come to us will need a little bit more love they will need nutrition advice they'll need somebody to talk to them about race day tactics to look at the you know what the race day or their event looks like to specifically train for that event so there's loads of amazing questions that you should ask before you sign up with a particular coach so um yeah but if you don't have a coach everybody don't buy that new bike don't buy the new Wheels get yourself a coach it makes such a difference okay next question hi Anthony I've been riding in group rides more often and I've noticed that some rides riders in the group tend to Surge ahead which causes the rest of us to constantly adjust our Pace it's starting to get frustrating and makes the ride feel less smooth what's the proper group group etiquette when it comes to avoiding surging and how can I help manage it without coming across as a bossy or disruptive as bossy or disruptive to the group that's a good question actually it's a great question can I make a a an observ well okay couple of things that I've noticed is that usually when new people join our group and they don't really understand group group etiquette or how to ride in a group that there will be a lot of surging the other thing that I have noticed and I know people are going to come for me in the comments is that if a triathlete comes to our group I find that they do that as well because again they're probably not used to H cycling in a group and kind of the cycling etiquette that comes with that and then sometimes I do it I know if I go to the very front of the group I kind of panic go your head I kind of panic and I'm just like oh I'm at the front now I need to push really really hard it's kind of my time to do all the work and I you know the wats go up and I'm not very good at I'm not very good at rabit in the headlights like I I was out on a group ride a few months ago and Shan McKenna was with us and I went to the front and he rolled up beside me and he's like Sarah it's after going up like 30 Watts he went up the front and I don't have those extra 30 wat so so it can happen I think people just aren't concentrating they're not really reading the group and you know work you know making sure that their pace is consistent as well so Anthony I'll let you take over now and answer this I think understanding why surgeon happens is a good point I think you kind of hit that at the start lack of experience like all those things you identified you triathletes they all fall in broadly into that lack of experience or also I think you identified over enthusiasm people get up there and they just really want to fit in and they want to impressed and they're not too sure of the etiquette road conditions play a role as well ESP especially if the group is quite strung out you could be coming over the brow of a hill and you surge it a little bit and that has an oversized impact down the far side of it like coming up the hill someone's trying to hold 400 watts because you're going down the hill a little bit faster or through twisty Corners I think you see that elasticated effect in races a lot uh I think to stop surging you want to just maintain a steady Pace when you're on the front you're you're speak You're eyeballing me here I like the kind of sniper and techology slow as smooth and smooth as fast like when you're rolling through you don't need to roll through like 8K an hour faster than the other person you can also say to them hey I'm going through like clear communication I'm going through get off the gas a little so you can just ride through and maintain the speed of the group speedometer is brilliant like look at your average speed the speed shouldn't go up when you go through the speed should stay consistent now the Riders on the front do need to ride all them like quite hard like it needs to be a Zone Tre effort on the front Maybe if you're s like if you're the weakest in the group and you're riding through it doesn't need to be a zone four effort he just do a shorter turn because if you're riding through at zone two going it's weekend it's endurance and you're riding through at zone two the stronger guys behind they're going to be hardly pedaling their heart rate's going to be about 40 and they're going to die a hyp termia in the back of the group so it's about protecting that whole like Community within the group also being predictable holding your L I think that stops surging because when someone's not predictable and they don't hold their Lon it often has a cascading effect all the way back where someone will dab the brakes someone else will dab the brakes and then people have to Surge to close the gap so surging doesn't Al doesn't only happen at the front it happens in mid group this podcast is sponsored by woop it's the world's most advanced health and fitness wearable whoop is the only wearable that actively coaches you towards your goals and it shows you the impact that certain behaviors and habits have on your health and right now is a great time to get started with we because they've just kicked off their sober October challenge so why not give your body and mind a little bit of a recess with a one month break from alcohol sounds tough but I can tell you it's not last year we members he spent one month alcohol-free experienced loads of improvements to their sleep resting heart rate variability and loads more and I think the thing with that is you don't need to get started with your one one Challenge on October 1st it it could be October 31st that you get started on your one Monon challenge for me like if anyone was listening to the podcast I had a wipe out on the mountain bike about five weeks ago tore my rotator cuff broke a bunch of ribs and went into a little bit of self-destruct mode where I started out having like glass of wine at night and I was like a sure I'm not training tomorrow I'll have two glasses of I'll have three glasses of wine I as to finished the bottle and it's like what am I doing here well when the sober October thing came along I thought it was an interesting chance to compare data from my whoop in the period where I was feeling sorry for myself in the period i alcohol free and I'm actually shocked at the difference it makes even one glass of wine the difference it makes to my heart rate variability my restorative sleep and then anecdotally if you tie that data to how you feel the next day it's insane so if anyone hasn't experimented with this I think you're drastically going to cut your alcohol consumption all year if You observe this data like w have been good enough to give us a bunch of free months to hand out to listeners of the podcast so they can try this so the link is going to be in the description below I highly encourage you to go and try this and try drinking great excuse to drink try drink for a while then use your whoop to observe the effects on heart rate variability sleep rest and hurly when you're drinking and you're not drinking so if you want to get that free month it's join.
Woop.com roadman and it's going to be in the description below try it and let me know how you get on and that's a killer for somebody like me who's really has to stay on the wheels to try and maintain their effort and hang on in there for the day is this surging is so energy sapping for somebody like me because you're doing all these mini accelerations over and over and over again and it's just a killer de by th000 CS it's just a killer the one thing that I I do know that really like grinds your gears when you see people up the front is two things freewheeling okay up the front so it it's good that's back to just people are going to get hypothermia in the back yeah you should be working and if you're fit enough to stay up the front as you explained there a second ago do longer terms at turns at the same Pace if you're not as fit don't be afraid to go up the front but just do a shorter the speed stays the same it's like if you're fitter you'll ride a little bit longer if you're not as fit you could just roll through hold the pace and but like essential to all this is clear communication like if you're not very fit you don't need to wing it like you can just say to someone hey I'm actually like kind of hanging on here for dear life can you just roll through and get me off the front oh yeah I have no Pride when it comes to that everyone I just pointed my parameter and I'm just like my heart rate's at 170 but most of it's like people don't like being told what to do everyone's adults in the group you know people might have senior positions in their role their leaders in their Community their leaders in their family and then they come out and someone's like telling them you're doing that wrong you're doing that wrong and it's like it doesn't create a nice environment no one likes been told they're doing something wrong instead just try to lead by example it's a much nicer way to do it yeah I absolutely agree okay next question I actually love this next question hi Anthony I've been struggling with gear changes on my bike especially when I'm climbing or trying to sounds you wrote this question yeah again another question by me every time I shift there's a loud clanging noise and it feels like I'm losing momentum what's the secret to shifting gears smoothly and quietly are there any tips or techniques that I can use to avoid that awkward noise and make my transitions more efficient and that's from Harold this is really easy get rid of your Camp magola yeah we had a great question last week about Shimano and Shram and at the end we kind of touch on C magnola and we just like just don't get it so bad I have it on my time sh it's so bad but I I can I can really relate to Har all's question here because when you change gears there's never any huding or clanking or loud chain noises it's all very very nice and smooth and I think it actually is a little bit more common Lex stand and it's only when I tried to break it down to teach you how to do it I realized how little I understood about it like I just naturally do it through trial and error I don't actually know how to do it so I've tried to actually get it out here shifting early on climbs like if you're looking ahead and you're approaching a hill you need to be shifting into the easier gear just before you get to the hill not on the hill the drivetrain doesn't shift well under tension and it's once it's you start to heal you're under tension so you're shifting all so before you lose speed you're not waiting until you're dropping to 4K an error to start shifting so both those points are like anticipatory shifts I think that's really important another one is to slightly ease off the pedals again it doesn't like a lot of tension in the system to slightly ease off the pedals as you're Shifting the gear this one has been a game changer for me so I'm pressing the lever to change the gear and I'm momentarily for a split second not pedaling reducing the pressure on the ped yeah exactly and that has made such a massive difference to me yeah shifting Under full power it makes it harder for the chain to move smoothly between gears and that's going to cause that clunk noise all along I practice it as well practice the timing of it like how much you need to come off the pressure because it's I can't emphasize how momentarily is it's not like you're coming off for three seconds you're coming off the pressure very briefly you're not stopping pedaling just off the pressure very briefly for it another one is shift one at a time avoid these big sweeping all the way from the bottom of the block to all the way at the top of the block or you see newbies coming into the base of a hill and they just do everything wrong they wait right until the base of the Hill they slow totally down there's tension in the system they've slowed down and then they decide to shift from the 11 to the 28 in one go just this vroom all the way up the block that's a really bad idea like you're going to lose your chain you're going to lose everything you're just going to fall apart totally uh maintenance of the drive train also really helps the drive train needs to be clean and the drive train needs to be lubed for it to shift properly between them good idea is just after you come in after every single ride like even if you don't clean your bike it's okay to have a dirty bike the old time this bike with Instagram will tell you come in and clean your drive train because it wears so fast but the shifting is so bad as well when it's dirty getting someone a bike shop if you don't have to yourself to check your gear index in inspect in your cables and then the last one I think is the right gear combination if you're cross chaining it doesn't shift well so that cross chaining means if you're on a traditional 3953 set up in the front and you have like an 21 11 or something in the back you don't want to be in your 39 and then your 11 cu the cross the Chain's going to go all the way across conversely it only be in your 53 and your 25 because the chain is crossed all the way over shifting in that's going to be really clunky cross training is cross chaining is something that really really distinguishes a new from somebody who's a little bit more experienced is something I I still do occasionally if I'm kind of struggling to get into the right gear um but you will know that you're cross chaining because it's quite audible it just doesn't sound nice it's kind of scratchy and lots struggling yeah of course um one other tip that you forgot here that you gave me which was has completely changed my life was when you're moving from the Big Ring to the little ring and you're looking for more you want to go from let's say the big ring down into the Le ring um to go harder to go two or three gears harder before you put it into the little ring if you get me so can you explain that maybe a little bit better so you're not there's not such a massive change you're in a really hard gear in the big ring you go down to the little ring and you're spinning really really fast so it's quite great independent though that's not like always so it's it's still a really good tip though if you think about like the roll out out of gear is what like a gear actually is if you do one full rotation at the pedal you have overlapping gears in the big ring and the small ring so I would typically shift a little bit before on the back before shifting on the front to kind of match up that roll out so the roll out change is not going to be huge so I'm moving from like an 86 to an 85 rather than moving from an 86 to a 75 because that's this drastic change in Cadence then yeah that has been one of the the best tips that you've ever given me yeah you you told me how to do that just before we did Alto deas in Columbia a few years ago and I was like why did why am I only learning this now every day is a skill day okay next question hey Anthony I've been hearing a lot about tubeless tires lately and I'm wondering if it's time to make the switch I ride mostly on the road with the occasional gravel or a rougher surface and I've had a few punctures recently but I'm not sure if tubless is worth the hassle or cost what are the main benefits and are there any downsides I should consider before making the move and that's from Al if you're riding gravel like there's no downside you need to be on Tess if you're riding gravel ride mountain bike you need to be on chess there's no other way to do it really I think he's just bringing his road bike across gravel occasionally I don't think he doesn't mention actually gravel biking so let's assume that he's just on the he's on road bike I still think it's worth riding tubless the downside is like you got to invest about 15 minutes into a YouTube video to figuring out how to change a tubeless tire it's really not that hard I thought you had it's not rocket science it's just fiddly it's fiddly and it's a little bit messy the first time you do it there's actually and there sealant all over our fireplace and Sarah made an absolute nightmare seriously don't do it if you've got long nails just avoid it or find somebody to do it for you your nails are going to get wrecked hun so yeah like it's stops I can't even remember the question it it'll catch punctures is so if you puncture with tubless you're going to get small little needle prick in your tire the tub sealing is going to run in and it's going to fill that gap for you so the upside is you may never puncture again which is a pretty good upside the downside if you do puncture big enough out on the road that the ceiling doesn't catch the puncture and you need to put a tube in it's a little bit of a messy tire change roadside because you're getting all you know the normal dir and grime from The Bike plus the sealant all over your hands for the tire change as you're trying to put in that's the worst case scenario and then when you come home if you want to go back to tubas again you need to take out the tube which has sealant all over it clean that off they put in some fresh sealant and they reeal up the whole system you're going to need to buy a new pump that can see tubeless slightly different pump at bigger chamber you're going to need to buy yourself Tess ready Wheels Tess ready tires some nice sealant and bom yeah Robert's your father's brother the um the the pump is kind of cool isn't it with the chamber so you have to seat the the tire on Under Pressure so it's it looks like a pump a normal pump and then you you pump air into this chamber and then it releases all slightly different up on yeah it's like fire in the whole moment the dogs literally leave the room when we're doing it because they can sense that the pressure is building it's it's I don't know it's if you're on tubeless you should still carry a tube with you though shouldn't you it's not like if you get if you get a nail into it and the tube sealant doesn't catch it you going to put tube in to go home okay okay amazing I still have tubes you should have known the answer to that maybe considering you're using tub I still have tubes in my row bike so um I don't think I'll be changing over any longer but let us know how you get on with that change if you do do it all and let us know in the comments if anybody is completely opposed to or their life has been completely changed by tubless last question is AI more effective than working with a human coach or is it better as a tool to compl traditional coaching methods I'd love to hear your thoughts on whether AI has a place in cycling training transform your indoor cycling with Ruby the platform that brings Real World Roots and augmented reality to your training whether you're preparing for a big event or you're just looking to explore Ruby lets you experience the legendary rids like Alp thez and Paso D stelvio from the comfort of your home Ruby's unique augmented reality technology uses real life video and GPS data to create the most realistic cycling experience available you'll feel every climb the scent and Horn with precise terrain replication giving you an authentic outdoor ride indoors plus with ar elements like avatars and Banners the roid really feels totally immersive and interactive with over, 1500 routs and 25,000 kilometers the world's most iconic cycling destinations Ruby is perfect for cyclists of all levels whether you want to enjoy scenic routes participate in group rides or push your limits with Advanced Training plans Ruby has you covered Ruby also offers flexible pricing allowing you to pause your subscription or choose duo or group plans to share the experience from exploring new places to Serious training Ruby has something for every cyclist ready to ride the world visit ruby.com and start your journey today I think it depends on what level and if you're targeting a sportif this year and you're riding the bike 6 to 10 hours a week and cycling is stay fit and you're not worried about getting every single percentage out of yourself yet go use something like the Breakaway app brilliant founded by Christian veler former US Postal Garmin ryer brilliant and you get a lot of bank for the book I can't remember how much it costs it's like five quid a month or something like that you're not going to get a real world human coach coaching you for five years EUR month he's going to charge you a hell of a lot more you know the top coaches are you know a percentage of your salary if you're a world tour Rider I don't think AI coaching is there for coaching topend Riders yet if you're a cat one cat two Rider in cycling is a huge part of your life working with an AI coach just isn't going to cut us the coach earns his money when things go wrong when you're not feeling good when you have a day good day bad day and you're trying to identify patterns I think I spoke with Peter Leo who's the coach for Jacob alula and the Australian track team who broke the world team Pursuit record at the recent Olympic so he's one of the best coaches in the world at the moment and he thinks AI is a super valuable assistance coach so you can look at things like whoop data and then you can start taking your whoop data and correlating that to your training Peaks data and you can say okay now let's use AI to figure the nights that we do threshold sessions after 6 o00 what effect did that have on sleep the nights that we had woke up the next day with very good heart rate variability what did we do training the previous day and you can start to build big data patterns using your whoop and training Peaks so they're very bullish on that use of AI as like a research assistant and I think that's where I see it for next few years as well I think that's a wrap for today sir folks thanks for tuning in to another episode of rer support if you enjoy this click up here there's another one you're going to love and don't forget to subscribe to the channel we' have some huge interviews coming up in the next couple of months chat you soon
FREQUENTLY ASKED QUESTIONS
How many calories does cycling 30 minutes a day burn?+
A 70-kilogram rider cycling at moderate intensity for 30 minutes burns roughly 300 to 400 calories per session. Riding both ways on a daily commute adds up to approximately 2,000 to 3,000 extra calories burned per week, which is enough to lose around one pound of fat weekly without changing diet.
What does cycling every day do to your body?+
Daily cycling triggers endorphin release, lowers cortisol levels, and increases cerebral blood flow, which measurably improves cognitive speed. Over time it also builds mental resilience by reinforcing the habit of showing up consistently, regardless of conditions or motivation.
How do I convince someone to start commuting by bike?+
Anthony recommends leading with the mental and mood benefits rather than fitness or environmental arguments, as these tend to resonate more immediately with non-cyclists. Pointing out the time efficiency of combining a commute with a workout removes one of the most common practical objections.
When should you change your cycling coach?+
Anthony argues that a multi-year coaching relationship usually warrants repair rather than replacement, because training plateaus are more often caused by athlete-side factors than coaching failure. Before switching coaches, it is worth having a direct conversation to diagnose whether the issue lies in the programme design or in consistency and execution on the rider's part.
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