For the past month, Conor’s been taking creatine daily. It’s a supplement known for boosting strength and power in bodybuilders, weightlifters, and powerlifters—but what about in cyclists? In this video, Conor’s on a mission to discover if this “magic” supplement can actually help him ride faster…
00:00 What are the benefits of creatine for cyclists?
00:52 Conor’s Mission
01:15 What is creatine?
02:18 Creatine For Sprints & Racing
03:06 Why Conor Never Considered Creatine Before
04:22 Current Research and Knowledge (With Dr. Sam Shepherd)
06:31 Conor’s Journey So Far & Power Output Test
09:45 Creatine Power Output Results
11:03 GCN Test Track
12:31 Dr. Sam Shepherd on Creatine and Endurance Performance
14:41 Data, Metrics & Conclusions!
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30 Comments
Yes it works 😊especially when you take Taurine with it. Not only do you develop more power but you recover faster, also the older we get say over 35 the less our body has in it. People over 65 get amazing results in cognitive and physical fitness. Cheers from Oz🇦🇺
"I see nothing negative about it so why not take it" ..They used to say smoking was good for you the inhale and exhale actually made your respiratory system stronger. Unless you are competing for millions of pounds prize money don't play with your life, scientists don't know jack until people start dying.
When I raced CX 20 years I used creatine. I didn't notice a difference. Fast forward I was riding ultras, 6 and 12 hour events, I didn't notice any difference. I found a clean, well rounded diet is most beneficial.
I have been using it for nearly a year. As a ex amateur racer at 67 and still trying to hang with the big dogs, Creatine has helped. Primarily on short burst, think short steep hills and surges. However, recovery after hard efforts is the biggest plus. I'm a believer. I gained maybe a pound, but the power meter gained 5-10% on short hard efforts. More importantly, multi day hard rides seemed easier with quicker recovery.
Some thoughts about peak power. One of the things discussed is that in races where multiple sprints were part of it creatine might have come in useful. For most cyclists going up a hill would count as a one of many sprint efforts. For Triathletes passing zones (especially on hills) are often sprint efforts. Add to that the recovery benefits from training certainly make it attractive. One more thing for the older users, it has been suggested that it delays some aspects of aging in the brain. And I need all the help I can get there!
Not sure if creatine works, but oil and flexing make for a dramatic before and after shot.
Thumbnail looks like AI legs.
Great video! Thorough and entertaining! Racers really benefit from improved short efforts… that's what racing mostly demands. Also, try some EPO at some point…
Very well presented video! That 30s improvement is nuts. For me I tried it and did get some small improvements but did also gain 2kg (in about 2 weeks) at 65kg body weight
Thanks Connor and GCN for a very open and informative evaluation. Makes me feel like trying it, who doesn't want more power and better recovery? The comments seem to indicate 1 to 5 gm daily works.
Downloading data off your wahoo sounds kind of dirty really.
Creatine is marketing bullshit.
So basically it helps with sprints and not the endurance side not as much.. sounds good to me.. next purchase..😁 get the body used to it for racing next year and keep an eye on weight gain..
I mix it in with my whey protein shakes.
Female cyclist and I also found, 50+ good for mental function and sore muscles. Started using in weight training but clearly great for cycling and would agree with sprinting and endurance sessions.
I'm doing plenty of resistance training in the gym to get get some leg strength when on the bike, whilst also recovering from a torn knee meniscus and can say after using for 3 months then running out for two weeks I noticed more knee pain recovery times as well as less strength in gym rep's. I'm 54 and find it's definitely a help to maintain strength just keep up good hydration habits.
I Finally Took C***ine And The Results Shocked Me.
👍🏻
Creatine absolutely helps in bike racing. You perform multiple 30 second efforts closing gaps or coming out of corners. If you can do this at a smaller % of your available power at this duration then you will be that much fresher. It also helps with recovery. Will it help with an hour record attempt? Probably not. This is where the studies fail. They look at one component of endurance in steady state instead of as part of a bike race which is never steady state.
creatine is great , i take 6 grams per day- you wont get jacked like the thumbnail btw
Thats really interesting. I commute to and from work for an hour each way, through some hilly terrain. It may help me recover better
Did the creatine make your glasses huge?
I take creatine every day mainly for recovery/ cognitive reasons. It' has also been shown to reduce muscle loss that occurs with aging.
Dr. Sam Shepherd is a famous acquitted murder from Bay Village, Ohio 😆. He was the basis for the Harrison Ford movie “The Fugitive”
Those sunglasses, wowzer….Looks like you are wearing a car windshield. 😞
I've been using Creatine for quite a while and do cycle on and off. My body has the most positive effect after the first three days. My average speed when I am MTB' ing will increase by 1.5 to 2 mph and I feel a lot stronger. When I am getting ready for a race, I will train as usual and then start cycling with creatine 3 to 4 days before. I will continue supplementing for about a week then stop. I get used to the boost quickly. I would try this method instead of a full month. You will probably notice an increase in your endurance metrics. Take with juice.
Gotta try Human Growth Hormone next
To prevent boating, dissolve it fully.
Internet scientists say it's good, and most important it has a very neutral flavour kind of feels like you're eating sand, so I started taking it. I would need a twin to know if it actually makes any difference, but placebo effect should do something at least 😀
I personally think that all supplements are mental