Climbing Clinic With Óscar Pujol | Ask GCN Anything Special Edition

(cinematic music) (speaking foreign language) – Mate, I’m gonna have to stop you. It’s an English show, come on. – Sorry. – Yeah. – Welcome to Ask GC Anything. – Yes, and this week, we’ve
got a climbing special. So I’ve been out of rope and fellow GCN presenter
and world class climber– – Ex, ex. – Ex-world class climber
to answer your questions all about climbing. – In Spanish. – In English. – Okay, I’ll try. – So remember, if you
wanna get your questions in on next week’s show, then use the hashtag #GCNtraining. And you can also be in with a chance of winning three months’
free subscription from Zwift. So that’d be pretty cool as it’s getting into the winter. And if you all got
anymore burning questions that you wanna get answered on the show then use the hashtag #TorqueBack. So last week, we had a winter special and our first question
was, why is there winter? Which is a strangely
straightforward question with what we thought was a
fairly straightforward answer and to be honest, I think
you found Chris out. I don’t think he’s ready to
graduate the GCN Does Science. I think he should stick
to John Travolta dancing. (jazzy instrumental music) Right, first question is from Steve DS and he goes, is there anyway to train to be able to suffer on long, hilly rides over 150k, so around 100 miles, without going on long, hilly rides? Specifically from indoor training. So basically, how can you replicate those long endurance rides indoors? – You can, but you have
to be mentally strong because there is not films
long enough, you know? – No, there’s definitely not– – You need to be motivate to do it but I think you can do,
like, short trainings and like, a specific trainings and it’s same, like replicate, you know, like, doesn’t need to do a long trainings to be able to do long rides. – Yeah, so basically, I
think what Oscar’s saying is that you can put in
those hour, two-hour rides, but make them really hard so you get the same out of those sessions as you would in a full-on ride. – Yeah, that’s what I wanted to say. – Well, I don’t thin
we’d advise you go and do a five-hour ride on the turbo because, well, I’ve never done it and
I doubt this guy’s done it, so keep to them short sessions. Just make them hard, all right? – Yeah. – All right, second question. Second question is in from Philip Bosch. Hey there GCN, I love training, climbing, and so I’ve participated
in a cycling event with lots of climbing this summer. I noticed that the other
guys blew me out of the water on the flat, but on the hilly stuff, I felt like I could
recover to hold the pace and even attack. Can you explain what happened and what’s your take to save energy? So, you’re a climber. You’re fairly lightweight. – Yeah, I had the same problem as he– – What’s your, when you’re on the flat, how do you hide from the wind? How do you save energy? – Yeah, I try to be as much air possible and try to follow other riders because for me, it was,
when I was super skinny, I had a problem because I didn’t had the power to keep the pace in the flat, but then in the climbs, it was like a playground.
– Easy. So basically, like, ’cause I have the same, I’m not a massive build and I had the same kinda issue but I would tend to do is
just look for the biggest rider possible and just sit on their wheel and then just kinda hide, and then as soon as I got to the climb, then I could kinda make
my way through the bunch. But try and sit in the
middle of the peloton so then you don’t have to touch the wind. – Yeah, I’ve also been on a group ride and I wondered why everyone
was taking it so easy and then I got to the front and realized it was a massive head wind. – With that in mind, if you’re
feeling a little sneaky, why not get your turn in with a tail wind. That way, when you swing
off into the head wind, you’re getting more
recovery that everyone else. (cinematic music) – The winner of three
months’ free subscription from Zwift is Jente Verherstraeten. – Congratulations. – I hope that’s a good pronunciation. – Yeah, perfect. – Thanks, man. – And Jente goes, what training
should I do this winter to have my form peak in May when I’m climbing none
other than the Mont Ventoux? Have you climbed the Mont Ventoux? – Never. – Would you like to? – Yes. – I’ve never done it either and I think it’s one
thing on my bucket list that I would love to do. – What you do this weekend? – (scoffs) Mad man. Mad man. Well, Jente, there is a
few things you could do. Jente lives in Belgium, so I’m guessing you’re not
gonna have Apline mountains on your doorstep so, how
would you train for it? – You don’t need to train climbs to be able to long climbs because I live in a flat place, too, and what you can do is, like, take a straight route with a head wind and you can do the same workout to be able to do long climbs and yeah, well, it’s always nice to have the car and go to do some mountains because the motivation and everything–
– Beautiful scenery. So yeah, really, you can train
for a Mont Ventoux challenge in Belgium and here’s how. Well, first off, you want to
work out your base fitness so where you are in this specific moment and then you want to look at your time. So we’re talking about schedules and planning your training and so once you’ve done that, then you can work backwards from the event and work on your training. So, start off with the two to four hour, two to five hour rides
throughout the winter. Basically what we do as pros is kinda have your time off
and then start off slowly and get gradually longer rides. So start off with that and
make sure it’s low intensity and then you can chuck in
some intensity in there, so looking at the VO2 style efforts. So to work on your aerobic
capacity during this phase, it’s okay to implement some intensity, however, the key point
here is that we don’t want to perform long
VO2 max start intervals. So, to do this, try
performing sets of 30 seconds at 120 to 150% of your FTP
with 30 seconds recovery. The 30 seconds effort isn’t overly hard, but it is enough to see
your breathing rate increase which shows you have
increased your oxygen uptake. Start with two sets of 80 times 30 30s and work your way up to three
sets of 20 times 30 30s. These efforts are performed on the flat and the rolling hills like we spoke about. Your goal of climbing Mont Ventoux involves those high torque sessions so make sure you put them in your training and your schedule. These will hurt. They’re not easy. And well, your legs will burn, especially when you’re sitting
down to go to the toilet. And lastly, you can get on Zwift and try out those long climbs that really will help and they will help you
tweak the fine details. Is there anything I’ve missed, mate? – Only one more thing. The weight is important for climbing and when your main goal is approaching you can quit some, if you like a glass of
wine or a glass of beer. – Now I know why you’re the climber and I’m the crack rider. – Yeah, man. – Keeping it lean, I like it, I like it. Yeah so, quit the maybe more calorie–
– When you’re motivated, it’s easy to quit like a
cake or whatever you like. And you know, one kilo less, it helps uphill.
– Yeah. Especially going up Mont Ventoux. Yeah, so let us know how you get on with the amazing challenge and one day, Oscar and I
will be running it, yeah? – I hope so. – Yeah, buddy. Right, let’s go on to the next question. The next question is from TGE GamingOne. I cycle a loop of 10 kilometers. I do it five to seven times
and there is a long climb, and after, I feel absolutely exhausted. Is there a way to not hurt
so much when climbing? – Climbing always hurts. You have two options. Go slower or train more. – Yeah. And then go faster. (laughs) So there you have it. Well, go slow, and it won’t hurt and go fast, and well, it breaks the hurt. And if you wanna actually see one pro climber to another, check out Emma’s video on
how to stay comfortable while climbing, which I
don’t think is even possible. – But it will hurt. – If your bike doesn’t fit you, it will be very hard to get comfortable. Whether that’s uphill,
downhill or on the flat. I mean, yes, the human
body is very adaptable and you can get used to most things, but if your saddle is
in the wrong position relative to your bottom bracket and your handlebars, it will
be very hard to get comfortable and you will develop niggles and those niggles will be
magnified over a long climb because you have to exert
power for a long time. – Right now it’s time
for the quick fire round and while I thought last week
was pretty quick with Chris, I think it’s gonna be quicker
this week with Oscar Pujol. So let’s get straight into
it with Nicholas Israel. Love the show, great content. Thanks, mate. We’ll keep it coming your way. I live in a relatively flat area, but it has a couple of
very short 50 to 100 meter very steep climbs, around
13 to 21% gradient. Any tips on getting a
decent climbing session in with those short climbs? Can you train those hard climbing sessions with what he’s got there? – Yeah, of course. You can try to do like a power training, like change your cadence. High cadence and then low cadence. You know, like power training, and then you will be able to climb faster. – Well, there you have it. Right, the next question
is from Betty Fischer. How can I train for
long climbs on the flat? I have some short, steep ones around here but nothing more than 400
meters of altitude gain. – Well, you can use that short climbs to do some reps, you know? – Up, down, up, down, up, down. – And also, if you live in a flat section, maybe they’re windy and
you can use the wind to put some effort, you know, like a long effort like in a, with head wind and push. – Go hard. And you could also use a slow cadence. So select a big gear. So make it into a torque session and maybe start about 10
minutes away from the climb so that’ll elongate the climb, then. There’s a trick for you. Anyway, next question
is from Governor Keagan. Hi, GCN, I recently started cycling again. This past month October,
I did 160 kilometers. Most of the area around
me is somewhat flat, with somewhat low gradients
for short distances. Should I cycle further out to find hills or do sets on the small climbs closeby? What do you reckon, mate? – Yeah, if you have the option to go like climbs, you know, maybe the motivation for the weekends to go that area, but yeah. – That’s a good point, actually. If you’ve got time on the weekends to cycle out to those
climbs, then well, do it, But if you haven’t got the time and the effort to do it in the week, then use those shorter times. So make it time efficient, really. The next question we
have is from Rezoan Alom. When I ride up undulating hills, I find my speed is a lot
lower than on steady hills, even though the average
gradient is the same. What’s the best way to
ride undulating hills? Should I ride a steady effort or should I power up the steep bits and recover on the parts
where gradient is lower? What do you reckon? – Yeah, for the undulating, the best way is to put
a pace on the uphill and full gas on the downhill and finally, the average
speed will be high but you can use as a training, and try to go full gas
uphill, rest downhill. You can use it as your training zone. You need to know what’s your main goal. – Yeah, so what you want out the session. So yeah, Oscar’s 100% right. If you want a fast average speed then go fast up the uphills
and fast on the downhills but if you want to use it
as an interval session, then just use a climb as the hard session and use the downhill as the recovery. So have a go at those. – MrDrumhead83. – Yes. – Yes? Hello! (laughs) Is it over to do an everesting on Zwift? Thanks for a great show. – Is it possible? – Yes, it possible. – Can you do it? – Yeah.
– Have you done it? – No (laughs). – Thought you were gonna say
you’ve done a Zwift everesting. I was gonna be like, wow,
mate, you’re amazing! But you haven’t done it. Shame. – But it’s nice, you know, because downhill, you don’t
have to do the downhills. You can go all the way up– – Faster, so technically, you can do an everesting faster on Zwift rather than going up, down, up, down like, well, Ollie did in Alta Badia. – Yeah. He was crazy. – He was mental. So, will you do it on Zwift then? – I will try, I will try. – Should we do it this weekend? – Yes. Come on, I have nothing to do. Nothing better. – Oh, mate, I was saying that as a joke. Ouch. I reckon we’re gonna have to do it, then. Unfortunately, we have come to the end of Ask GC Anything and if you wanna get your
questions in on next week’s then use the hashtag #GCNtraining to actually be in with a chance of winning three months’ free
subscription from Zwift. And for any other questions, then use the hashtag #TorqueBack. It’s been a long one, mate. But we’ve enjoyed it. – Good job, man. What’s that? (laughs) It was a hard one. – Well I think Oscar and
I need some new T-Shirts and if you do too, then, well, there’s actually 40% off this one. So go there and get your
hands on one of these over at the GCN Shop. And as a climbing-related video, go check out the everesting
that Ollie managed to do which was pretty amazing, so go check out that down here and well, to subscribe to our channel and get all our content for free, then subscribe down there in Oscar’s arms. He’s cradling it.