EVOQ.BIKE Cycling Podcast: Recent Episodes
EVOQ.BIKE
We are here to share our cycling training & racing experiences. Let's combine data analytics, IRL experience, physical and mental training, and see what happens! šā”ļøš„
Check out our blog at www.evoq.bike/blog for a TON of free information to make you STRONGER and FASTER
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Svein Tuft, a former professional cyclist, shares his journey from being a mountain climber to becoming a successful bike racer. He talks about his experiences living in Andorra and the Kootenays, and the differences between the two locations. Tuft also discusses the challenges of riding in remote areas and the importance of having a satellite receiver for emergencies. He reflects on his racing career, including his time with Symmetrics and Garmin, and the lessons he learned along the way. Svein Tuft shares his cycling journey, from joining GreenEdge to retiring and being convinced to ride another year. He emphasizes the importance of team culture and unity in achieving success. Tuft reflects on the evolution of the sport and the peak of human physiology in cycling. He discusses his training approach, focusing on building a strong base and experimenting with different methods. Tuft also highlights the need for personalized coaching and the dangers of following a one-size-fits-all approach. He concludes by discussing the importance of strength training for long-term health. Svein Tuft discusses the importance of functional strength and maintaining a healthy body after retirement from professional cycling. He emphasizes the balance between weightlifting and endurance training, as well as the need to preserve VO2 max as we age. Tuft shares his personal experience of transitioning from a professional cycling career to finding his niche in life, highlighting the challenges and the constant search for purpose. He also reflects on the significance of living in the present moment and appreciating the unique experiences that life offers.Thanks, Svein! You can find him on IG here: https://www.instagram.com/svein.tuft/Chapters: 00:00 Welcome00:49 Introduction and Living in the Kootenays02:36 Exploring Remote Areas and the Importance of a Satellite Receiver09:29 From Mountain Climbing to Bike Racing12:39 Lessons Learned from a Successful Racing Career23:46 Retirement and the Decision to Ride Another Year29:30 The Love for Adventure and Exploration in Cycling31:20 The Evolution of Cycling and Human Physiology39:19 Training Approaches and Personalized Coaching in Cycling49:00 The Importance of Strength Training for Long-Term Health49:03 Functional Strength and Health55:03 Balancing Weightlifting and Endurance Training59:06 Transitioning from a Professional Cycling Career01:08:21 Living in the Present Momentšš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Dylan Lindsey, founder of Pinnacle Performance, discusses the coach-athlete relationship, testing, and load monitoring in this conversation with Brendan Housler. They emphasize the importance of open communication, trust, and rapport between coaches and athletes. They also highlight the need for athletes to understand that they are in the driver's seat and the coach is there to provide guidance and support. In terms of testing, Lindsey explains the limitations of the traditional 20-minute FTP test and the benefits of a more comprehensive test battery that includes lactate and VO2 max testing. They also discuss the importance of setting realistic expectations and embracing the journey of improvement.In this conversation, Dylan Lindsey, a cycling coach, discusses various topics related to coaching and training in cycling. He talks about the software and tools he uses for remote coaching, such as Insight and WKO. They also discuss load monitoring and the challenges of using metrics in training. Dylan shares insights from coaching Sarah G, a professional cyclist, and highlights the importance of focusing on the process rather than just the results. They also touch on the use of RPE (Rate of Perceived Exertion) in training and the key sessions for time trial preparation. The conversation concludes with a discussion on women's professional cycling and upcoming races.Thanks, Dylan! You can find him and Pinnacle on IG here: https://www.instagram.com/pinnacleperformancecc/https://www.instagram.com/dlindsey4815/Chapters:00:00 Welcome01:28 Introduction and Background04:19 Building a Strong Coach-Athlete Relationship 11:02 The Limitations of the 20-Minute FTP Test 21:07 Lactate Testing and Variance in Threshold 23:14 MLSS and 20-Minute Test Comparison 25:27 Embracing the Journey of Improvement 26:51 Remote Coaching and Software Tools 29:12 The Importance of Max One-Minute Efforts 30:16 Exploring Golden Cheetah and Other Software Tools 33:55 Understanding Load Monitoring and the Psychological Aspect 43:59 Insights from Coaching Sarah G 47:23 Training Approaches for Time Trials 50:58 Women's Professional Cycling and Upcoming Racesšš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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What does it take to win an 80 mile road race that ends on a 7 mile climb with a KOM time around 32 minutes? Is 5w/kg enough? And damn, that's pretty late in the day for amateurs and domestic pros....In this video we look at what it took to ride the breakaway all day, as well as the efforts on the climb. MOST IMPORTANTLY, what can you do in your training to improve if your numbers are not in these ranges yet?Hopefully you find this valuable in order to get stronger and faster. Good luck with your training, and check out our other resources below, like our new TrainingPlans page that we put over 3 months into creating. https://www.evoq.bike/training-plansšš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/z5Vj3J1bM1g
In the video, the speaker discusses essential training strategies for athletes, emphasizing the balance between consistency and intensity. They caution against falling into the trap of only moderate efforts without allowing full recovery, advocating for a mix of high-intensity sessions followed by adequate rest. They reference Seth Godin's concept from "The Dip," highlighting the importance of pushing through difficult phases to achieve significant gains. Practical advice includes having a coaching buddy for support and understanding the purpose behind each workout to maintain motivation. The speaker shares personal experiences, noting that adaptation and flexibility in training are crucial, especially when schedules are unpredictable. They highlight the art of coaching as adapting plans to fit an athlete's life, rather than rigidly sticking to a prescribed routine.šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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In this conversation, Brendan Housler interviews Logan Owen, a professional cyclist, about his career and transition to gravel racing. They discuss topics such as Owen's background in BMX and cyclocross, his move to road racing, and his current focus on gravel racing. Owen shares his favorite discipline (cyclocross), his decision to focus on road racing, and his experiences in the World Tour. He also talks about his training methods, including threshold efforts and over-unders, and his preparation for upcoming gravel races. Owen reflects on the challenges of finding sponsorship in the gravel racing scene and the financial aspects of being a professional cyclist.In this conversation, Logan Owen discusses the challenges of sponsorship in professional cycling, the decline of the sport in the US, and the dangers of road racing. He also shares his thoughts on gravel racing, bike tech, and nutrition for long races. Logan emphasizes the importance of not taking things for granted and enjoying the present moment. He also mentions his uncertainty about his future career after cycling.Thanks, Logan! You can find him on IG here: https://www.instagram.com/logansowen/Chapters:00:00 Welcome00:57 Introduction and Background02:18 From Cyclocross to Road Racing23:32 Preparing for Upcoming Gravel Races28:32 Challenges of Sponsorship in Gravel Racing30:28 Transitioning from the World Tour to Gravel Racing31:32 The Challenges of Sponsorship in Professional Cycling32:23 The Decline of Cycling in the US37:41 The Rise of Gravel Racing40:55 The Dangers of Road Racing45:27 Appreciating the Present Moment46:20 The Importance of Tire Choice and Equipment in Gravel Racing51:52 Nutrition for Long Races57:02 Uncertainty about the Future Careeršš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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šš½ If you're new to the channel, welcome! Check out some other training resources below, especiallyour new Training Plans page! https://www.evoq.bike/training-plansIn this video I recap the Tour of North Georgia: how base training helped with big finishing moves, our overall tactics, especially for GC, and lessons learned. Some extra notes are below.Chapters:00:00 Introduction02:12 Comeback from Injury and Building Fitness04:40 Goals for Tour of North Georgia06:35 Road Race 1 & Habersham Hills Climb11:35 Importance of Intervals & Going Hard at Right Times14:15 Road Race 2 & Finishing Move17:50 Time Trial Pacing20:55 Crit Strategy & Andrew/Craig's Battle25:18 Power Numbers from Crit26:10 Shoutouts & Intro to Training PlansHabersham Hills 10m in1. Donāt focus on just KOM times and powerā¦.look at how hard the race is overall, and the efforts that come directly after other efforts. 514 for 3.5minutes isnāt crazy, but midway during the race after going over KOM climb and then hitting itā¦.different vibe. Itās WHEN you go, not always HOW you go.2. teammate vibes- countering each other3. go hard and still ride at thresholdā¦the DRAG race up some climbs (lactate clearance work) Rock Church: Practice your finishing move!!Practice conserving watts!How does the body feel? Road Race , Finishing move: 3m at 550W NP at hour 3, about 3000kj inā¦.literally minutes after doing 7m @ 373NP 373Np for last hourlast 11min @ 445WNP Time Trial: PACING: threshold +Go hard on the hills - 3rd fastest time of the dayJust 2 minutes below threshold! Turn around and corner and downhill recoverylast 4minutes at 465W, threshold is about 400 right now ālast 4 minute imageāCrit: we actually won GC! Count the points diligently, our error not to!Shout out Mark Tucker for honesty on the start lineTactic: Get one of us up the road without Tucker and win all sprintsšTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/2Hj8DcLEc9gColby Pearce shares an unpopular opinion regarding training methodology, advocating against strict zone-based training and instead emphasizing perceived exertion (RPE). Using a four-by-five workout as an example, they explain the importance of tailoring workouts to individual capabilities and preferences rather than rigidly prescribing metrics like cadence and power output. They discuss the nuances of recovery intervals and how they vary depending on an athlete's fitness level. By allowing athletes to interpret and adapt their workouts based on RPE, the speaker believes they gain insight into their mentality and weaknesses. They advocate for a flexible approach that encourages athletes to intuitively navigate their training while providing guidance when needed.šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Race Across America is a fundraising event to support the programs of Top Buttons. But the event and the cause absolutely connect! The young women we serve are facing hardships on their life journey much of which is out of their control. They need a system of support to help them believe in their abilities and to help them achieve their goals. Just like the young women Top Buttons serves, our team couldnāt achieve success Racing Across the country in 8 days without a support crew! We all need individuals who believe we can succeed and those who are willing to help up achieve our goals. We at Top Buttons are a SUPPORT CREW for the women we serve. Our RAAM TEAM is riding to see #herjourneytransformed To Follow our journey and support:1. Life stream updates June 15-24th daily at 8:00 am and 8:00 pm on @topbuttons IG and FB 2. Go to TB RAAM Team Page for info and to donatehttps://www.topbuttons.org/raam-20243. RAAM Tracking site to follow us on the road https://www.raamrace.org/live-tracking4. Follow @gearsforgood for more cycling specific team updates and join us at our local Gears for Good event hosted at Legoland Beach Retreat in Winter Haven, FL on November 2nd. 5. Purchase the Top Buttons Race Across America inspired kit design on the Mumu Team Store. Sarah Powers, the founder and CEO of Top Buttons, and Owen Shott, a cycling coach, discuss their involvement in the Race Across America (RAM) and their passion for endurance sports. They talk about the mission of Top Buttons, which provides confidence-building and life skills education to young women in need, and how they decided to use RAM as a fundraising and awareness event for the organization. They also discuss the logistics of RAM, including the team structure and the rotating schedule of riding. Overall, they share their excitement for the challenge and the opportunity to make a positive impact. Sarah Powers and Owen Shott discuss their preparation for the Race Across America (RAM) cycling event and the fundraising efforts for the nonprofit organization Top Buttons. They talk about the logistics of the race, the training involved, and the challenges they anticipate. They emphasize the importance of communication between coach and athlete, as well as the need for proper rest and recovery. They also highlight the impact of the work done by Top Buttons in empowering young women and the importance of fundraising for their programs.Thanks, Sarah and Owen! You can find Top Buttons on IG here: https://www.instagram.com/topbuttonsChapters: 00:00 Welcome!01:18 Introduction and Catching Up04:06 Introducing Top Buttons and the RAM Fundraising Journey14:21 The Logistics of RAM: Team Structure and Rotating Schedule16:30 Different Ways to Approach RAM18:40 Preparing for the Race Across America: Logistics and Training31:10 Fundraising for Top Buttons: Empowering Young Women41:20 What's Next After RAM?šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/z5Vj3J1bM1g
In this video, Daniel discusses his coaching philosophy, which emphasizes the importance of "soft skills" over relying solely on data like watts and VO2 max. He suggests that while data is helpful, there's more to success in activities like bike racing, mountain biking, and gravel racing. Daniel highlights the significance of mindset, strategy, repeatability, and finding the fastest line. He shares examples from his own experiences, demonstrating how focusing on skills, sensations, and mindset can lead to better outcomes than simply relying on numbers. Daniel also touches on the role of coaching in building relationships and guiding athletes through the mental aspects of training and competition. Overall, he emphasizes the holistic approach to coaching that goes beyond just data-driven training.šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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ayyyyy!! mini pod: some great questions from an Australian athlete racing in Canada. Also, gearing up for my first race in a while!!! SO HYPED. šØ. hope this mini pod helps you dial in some race day tidbits.
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The conversation between Brendan Housler and Peter Defty revolves around the topic of fat adaptation and the use of Vespa, a natural catalyst derived from murder hornets, to optimize fat metabolism. They discuss the limitations of traditional carbohydrate-based fueling strategies and the benefits of strategically timing carbohydrate intake. They also touch on the importance of building metabolic capacity and maintaining a healthy gut for optimal fat metabolism. The conversation challenges the conventional wisdom of high-carb diets and highlights the potential of fat adaptation for endurance athletes.
The conversation between Brendan Housler and Biologist Peter Defty revolves around the topic of fat adaptation and the use of Vespa, a natural catalyst derived from murder hornets, to optimize fat metabolism. They discuss the limitations of traditional carbohydrate-based fueling strategies and the benefits of strategically timing carbohydrate intake. They also touch on the importance of building metabolic capacity and maintaining a healthy gut for optimal fat metabolism. The conversation challenges the conventional wisdom of high-carb diets and highlights the potential of fat adaptation for endurance athletes.They touch on the experiences of professional cyclists, including Romain Bardet, and the impact of fat adaptation on their performance. They emphasize the importance of timing carbohydrate intake and the role of hydration in hot weather. Overall, they advocate for a balanced approach that optimizes both fat and carbohydrate metabolism.
Vespa Power Code: Brendan15
Thanks, Peter! You can find him on IG here: https://www.instagram.com/vespa_endurance/Chapters:00:00 Welcome02:53 Understanding Fat Adaptation and Vespa09:45 The Real-Life Implications of Fat Adaptation28:03 Balancing Carbohydrate Intake and Fat Metabolism33:49 The Role of Fat in Digestion and Absorption36:17 Fueling with More Fat for Improved Performance37:07 The Impact of Carbohydrate Consumption on Fat Utilization38:47 The Science of Fat Oxidation43:21 Personal Experiences and the Role of Fat Adaptation46:57 The Story of Romain Bardet and Fat Adaptation in Professional Cycling50:50 Timing Carbohydrate Intake and the Role of Insulin53:22 The Anabolic Effects of Low Insulin and High Insulin Sensitivity56:34 Personal Experiences and the Benefits of Fueling with More Fat01:00:03 The Impact of Excessive Carbohydrate Consumption01:04:46 Hydration and Carbohydrate Intake in Hot Weather01:06:32 Heat Adaptation and Mitochondrial Reshapingšš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/2Hj8DcLEc9gThe video explores the evolution of metrics in cycling, emphasizing the shift from relying solely on subjective measures like perceived exertion (RPE) to the introduction of objective metrics like power. It discusses how power transformed the sport by providing a standardized measure of performance. However, it warns against overreliance on data, highlighting the importance of maintaining a balance between objective metrics and subjective intuition. The speaker argues that while power has its place in training and racing, becoming fixated on specific numerical targets can lead to detrimental outcomes. Ultimately, the video advocates for a holistic approach that prioritizes understanding and respecting individual perceived exertion alongside quantitative data.šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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In this conversation, Frank van den Broek, a professional cyclist, discusses his experience racing in the Tour of Flanders and his cycling career. He talks about the challenges of last-minute call-ups and the recovery process between races. Frank also shares his training methods, including volume and intensity, and the importance of fueling and sleep for recovery. He discusses his racing style and the difficulty of choosing a specialization. Frank reflects on his best performances and the journey to the World Tour level. He also talks about his winter training and heat training. Finally, he looks ahead to upcoming races and areas for improvement, such as climbing ability and weight management.Frank discusses his perspective on fasted training and the importance of fueling properly for workouts. Frank also talks about his approach to strength training and the role it plays in his overall fitness. Overall, he emphasizes the importance of listening to your body and finding a routine that works for you.Thanks, Frank! You can find him in IG here: https://www.instagram.com/frankvdbroek_/Chapters:00:00 Welcome01:46 Introduction and Cycling Career08:41 Training and Recovery13:31 Preparing for Races21:55 Winter Training and Heat Training30:11 Upcoming Races and Areas for Improvement31:44 Fasted Training and Fueling32:41 The Role of Strength Training34:22 Coaching and Training Plans36:15 Importance of Strength Training for Different Riders37:04 Learning from Experienced Riders37:37 Mental Preparation for Hard Workouts and Races38:22 Training with Clear Instructions38:54 Training Planning and Tools40:07 Nutrition for Long Races42:06 Caffeine Intake during Races43:11 Nutrition Strategies during Races43:42 Liquid Carbohydrates vs. Solid Food during Training45:42 Listening to Your Body and Adjusting Training49:09 Routine and Taking Time in the Morning52:38 Interest in Cycling Tech and Aerodynamics55:59 Appreciation for Scott Bikes57:51 Aim for the Starsšš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/2Hj8DcLEc9gThe video delves into the intricacies of coaching cyclists, highlighting the challenges of prescribing effective training efforts based on terrain and athlete capabilities. The coach discusses the importance of tailoring intervals to match the athlete's environment and physiological needs, rather than adhering strictly to predetermined formulas. They emphasize the significance of understanding an athlete's strengths and event demands to craft suitable training regimens. The coach introduces various interval techniques, including tempo, progressive tempos, and ramp to infinity intervals, explaining their physiological benefits and practical applications. They stress the importance of incorporating variability and progression into training to optimize performance and break through performance plateaus. Overall, the video provides insights into the nuanced approach required for effective cycling coaching, balancing scientific principles with practical considerations.šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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In this conversation, Marta Cavalli, a professional cyclist with FDJ Suez, discusses her journey in the sport and her recent successes. She talks about switching from track to road cycling and how it has improved her performance. Marta also shares her experiences with changing coaches and training methods. She highlights some of her favorite races and winning strategies, as well as the importance of riding within herself and taking risks. Marta discusses her goals for the season, including the Giro d'Italia and the Olympic Games. She also shares her favorite places to ride in Italy and her passion for cooking as part of her recovery meals. In this conversation, Marta discusses various aspects of her training and preparation for races. She talks about incorporating interval training into her schedule, training for different types of races, the benefits of strength training in the gym, and the importance of nutrition on the bike. Marta also shares insights into her coaching relationship and the role it plays in her training. Overall, she emphasizes the need for a well-rounded approach to training that includes both physical and mental preparation.Thanks Marta! You can find her on IG here: https://www.instagram.com/marta_cavalli/Chapters00:00 Welcome01:01 Switching from Track to Road04:05 Changing Coaches and Training Methods07:03 Making the Jump to the World Tour09:56 Favorite Races and Winning Strategies12:57 Riding Within Yourself and Taking Risks20:04 Favorite Places to Ride and Life Off the Bike22:59 Training Focus and Recovery Meals24:50 Incorporating Interval Training into the Schedule26:16 Training for Different Types of Races28:21 Training in Different Locations29:19 Strength Training in the Gym32:11 Benefits of Gym Training for Cyclists34:30 Training the Upper Body38:07 Improving Echelon Riding39:14 Training with a Time Trial Bike41:40 The Role of Coaching43:45 Listening to the Body during Training45:12 Nutrition on the Bikešš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/2Hj8DcLEc9gThe video discusses the evolving landscape of cycling, particularly the rise of gravel cycling as road cycling declines in popularity in the US. The speaker attributes this shift to factors like road congestion and safety concerns. They express enthusiasm for the growth of gravel events and the sense of community it fosters. Additionally, they highlight the potential benefits of technological advancements in cycling, particularly in improving athlete safety. The speaker reflects on the progress made in making cycling safer while acknowledging the inherent risks and thrills of the sport.šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Pro cyclist and Olympian, Serghei Čvetcov, discusses the impact of chronic leukemia on his training and racing, while seeing this as an outlet to inspire others through his cycling journey. Serghei shares insights into his training methods, including interval sessions and the mental aspect of training. Serghei also talks about his goals for gravel racing and the importance of using opportunities in one's career. He emphasizes the need for mental health awareness and hopes to build a platform to support others facing similar challenges.šš½ If you're new to the channel, welcome! Check out some other training resources below. Chapters00:00 Welcome!02:21 Early Cycling Career and Move to the US08:25 Racing in Europe and the US23:25 Transitioning Between Teams and Racing in Asia27:25 Training with a Power Meter and Time Trial Success29:20 Training in the US vs Europe30:17 Training for Time Trials and Road Races30:47 Balancing Training with Family32:30 The Mental Aspect of Training33:17 Dealing with Chronic Leukemia35:18 Discovering the Impact of the Disease on Performance36:46 Coping with the Diagnosis38:26 Finding Support and Inspiring Others40:39 Treatment and Power Output41:22 Racing with Above and Beyond42:32 Training for Crits vs Gravel44:31 Favorite Interval Sessions45:32 Not Doing Gym Work46:18 Struggles with Weight Gain46:57 What Would You Change About Yourself as a Rider?47:23 The Importance of Nutrition48:21 Maintaining Threshold Power Throughout the Year52:33 Memorable Race: USA Pro Challenge 201453:33 Best Piece of Advice: Use Your Opportunities56:48 Building a Platform for Mental Health Awareness59:53 Keeping Up with SergheišTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/BIA8Tg-31_4In this segment, the speaker delves into the intricacies of prescribing VO2 max workouts tailored to individual athletes. They discuss the merits of various workout formats, such as Forty-Twenties, and how they can be strategically employed to accumulate time in the VO2 zone without excessive strain. The conversation touches on the intensity levels, with suggestions for percentage of FTP (Functional Threshold Power) and the number of intervals to optimize training outcomes. Through this dialogue, the viewer gains insight into the nuanced approach to designing effective VO2 max workouts that balance intensity and duration for long-term improvements.šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/2Hj8DcLEc9gThis video summary explores the common pitfalls in modern lifestyles, particularly in relation to fitness and nutrition. The speaker emphasizes the importance of understanding one's body and its fueling needs, debunking myths around intense training regimens and dietary practices. With anecdotes from personal experience and insights into endurance sports, the narrative challenges conventional wisdom, urging viewers to reevaluate their approach to health and wellness.šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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In this conversation, Emily Shields, a registered dietitian and professional cyclist, discusses her experience racing in Belgium, the concept of fasted training, the importance of tracking the menstrual cycle in training, and considerations for carb loading and macronutrient intake. The conversation also explores the storage of glycogen and the potential for increasing fat adaptation.Find Emily here: https://www.instagram.com/emily.shields5/https://emilyshieldssportsnutrition.com/Sites mentioned:https://www.nsfsport.comhttps://sport.wetestyoutrust.comChapters00:00 Welkom00:34 Introduction and Background03:35 Experience Racing in Belgium08:47 Fasted Training11:07 Tracking the Menstrual Cycle17:09 Carb Loading and Macronutrient Considerations32:59 Glycogen Storage and Fat Adaptation36:02 Common Nutritional Mistakes38:34 Supplements and Quality Assurance46:44 Importance of Vitamin D and Ferritin Levels47:43 Training Methods and Over-Unders51:08 Emily Shields Sports Nutritionšš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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šš½ If you're new to the channel, welcome! Check out some other training resources below. šTrainingPeaks Store Programs: https://tinyurl.com/TP-Storeš„Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offš Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/2Hj8DcLEc9gThe video description delves into the significance of strength training for cyclists, particularly focusing on its benefits for longevity and overall health. The narrator, influenced by ideas from Peter Attia, emphasizes the importance of muscle mass and VO2 max as key indicators of lifespan and quality of life. Personal experimentation with strength training has yielded positive results, although it's acknowledged that individual characteristics play a role.Common misconceptions about strength training, such as the fear of gaining too much muscle and compromising cycling performance, are debunked. The narrator highlights the immense effort required to achieve significant muscle mass and notes a potential interference effect between muscle gain and aerobic endurance exercise.While acknowledging individual variations, it's emphasized that endurance cyclists typically don't develop substantial muscle mass easily. Encouragement is given for cyclists to incorporate strength training into their routines to enhance performance, improve posture, and potentially alleviate fatigue during climbs. The importance of understanding the role of different muscle groups in cycling movements is also underscored. Overall, the narrative advocates for a balanced approach to strength training tailored to individual needs and cycling goals.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://www.youtube.com/watch?v=BIA8Tg-31_4The video description discusses the lifestyle and training regimen of professional cyclists, highlighting the importance of incorporating various activities beyond simply riding the bike to enhance performance. It mentions that while athletes may not spend all their time on the bike, they have ample time in their day to focus on supplementary activities such as foam rolling, stretching, core exercises, and nutrition management. The narrator suggests that most athletes now understand the necessity of these additional routines due to the increasing competitiveness of races. However, there's a concern about overdoing these activities to the point where they become counterproductive, and it's emphasized that finding a balance is crucial. The culture at the world tour level involves a holistic approach to training, encompassing factors like nutrition, sleep, and recovery techniques. The challenge lies in filtering through the multitude of options available to optimize performance without becoming overwhelmed. Ultimately, athletes must prioritize and select the most beneficial activities to complement their cycling training effectively.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Madigan Munro, a professional cyclist, discusses her background, training methods, and goals. She balances multiple disciplines, including mountain biking, cyclocross, and road racing. She emphasizes the importance of managing breaks and fatigue to maintain performance. Madigan also shares her experience of dealing with FOMO (fear of missing out) on social media and the importance of focusing on long-term goals. Madigan highlights the value of learning from experienced riders on Trek Factory Racing and the benefits of training variety and consistency. Madigan's goals include podium finishes at World Championships and top-five rankings in the overall World Cup season. In this conversation, Madigan Munro discusses her training and preparation for races, including the importance of consistency and mental strength. She shares insights into tapering and managing travel and jet lag before major events. Madigan also talks about building confidence and overcoming self-doubt, as well as seeking support from her family and a sports psychologist. She emphasizes the significance of belief in oneself and finding balance between school and cycling. Additionally, Madigan discusses her nutritional choices and on-the-bike fueling strategies. She concludes with words of encouragement for young riders. Huger thanks Madigan!!Chapters00:00 Welcome01:20 Introduction to Madigan Munro04:06 Managing Breaks and Fatigue05:10 Dealing with FOMO and Social Media06:10 Working with Coach Kristen Armstrong07:32 Long-Term Goals: U23 and Olympics08:50 Planning for the Future10:07 Racing with Elite Women12:56 Learning from Experienced Riders14:26 Improving Skills and Power18:31 Effective Training Sessions21:50 Maintaining Mental Freshness22:51 Learning from Mistakes25:52 Training Variety and Consistency28:25 Strength Training and Activation30:57 Goals for 202431:36 Training for Long Series Races32:06 Training for Consistency and Mental Strength32:41 Tapering and Preparing for World Championships34:27 Managing Travel and Jet Lag36:42 Building Confidence and Overcoming Self-Doubt39:41 The Importance of Belief in Yourself42:01 Seeking Support from Family and a Sports Psychologist45:54 Finding Balance Between School and Cycling46:23 Nutritional Choices and Fueling During Races50:50 The Challenges of Racing and Choosing the Right Lines56:47 The Unknowns of Upcoming Races57:57 Final Words of EncouragementJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode: https://youtu.be/2Hj8DcLEc9gThe video discusses the nuances of designing and executing high-quality workouts for athletes, focusing on optimizing efforts above threshold levels. It emphasizes the importance of a well-trained aerobic base and glycolytic system to manage intensity and recovery effectively. The conversation delves into the complexity of prescribing workouts, addressing questions around effort levels, pacing strategies, and mental approaches. The concept of "second simplicity" is introduced, highlighting the common variables underlying various training permutations. Additionally, the video advocates for allowing athletes to play an active role in solving the workout equation while providing guidance when needed. Overall, it underscores the significance of understanding individual athlete mentality, weaknesses, and motivation in crafting effective training plans.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode: https://youtu.be/-JGzN9XI3OMThe video discusses the relationship between different types of carbohydrates, fiber, fat, and glycemic index in affecting energy levels during and after endurance activities like cycling. It explains how fiber slows down the release of carbohydrates into circulation, while fat further delays stomach emptying. Various carbohydrates, such as glucose-based maltodextrin and fructose, have different impacts on energy release due to their processing in the liver. The importance of replenishing liver glycogen stores, particularly with fructose-based carbohydrates post-exercise, is highlighted to avoid energy crashes. The discussion navigates nuances of glycemic index, fat burning, and optimal carbohydrate intake, offering practical tips like consuming high-glycemic index foods post-exercise for quick energy replenishment. The conversation also touches upon the use of sugary snacks like Haribo for rapid recovery, with cautions against excessive consumption. Overall, it emphasizes the need for strategic carbohydrate intake tailored to specific exercise phases and goals.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/BIA8Tg-31_4The video description discusses the complexities of making training decisions in cycling, emphasizing the importance of understanding context and individual factors. The speaker stresses the need to consider factors like health, racing history, and accumulated stimulus to determine the correct training intensity. They highlight the process of stress, adaptation, and improvement in training but caution against losing sight of the bigger picture. The focus is on building a strong base through gradual volume increase and incorporating various exercises to enhance neuromuscular recruitment. They outline two phases of base training: adapting to training in the first phase and increasing training volume and aerobic work in the second phase. Tempo work is emphasized for building endurance, efficiency, and mental resilience while managing stress levels effectively. The speaker also addresses misconceptions about intensity zones and emphasizes the importance of proper progression in training.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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In this podcast episode, Brendan Housler interviews Eric Brunner, a cyclist from Boulder, Colorado, who has experience in road, cyclocross, and mountain biking. They discuss various topics, including athlete entitlement, sponsorship value, training approaches, and the challenges of sponsorship in off-road cycling. They also touch on the potential of gravel racing and its impact on cyclocross. Brunner shares his goals and races for the season and talks about his transition to mountain biking. The conversation concludes with a discussion on the importance of training with different intensity levels and incorporating workouts that target VO2 max, threshold, and endurance. Brendan also highlights the significance of rest and recovery, noting that it's okay to feel tired and have bad workouts at times. He discusses the role of strength training in his routine and the importance of addressing weaknesses and imbalances.Chapters 00:00 Introduction and Overview03:06 Eric Brunner's Cycling Background06:01 Transitioning to Mountain Biking09:00 Balancing Cross, Road, and Gravel Racing12:55 Goals and Races for the Season16:13 Athlete Entitlement and Sponsorship Value22:52 The Potential of Gravel Racing27:09 The Impact of Gravel Racing on Cyclocross30:01 Navigating Sponsorship and Multi-Discipline Racing31:53 Dealing with Back Pain and Training Approaches35:06 The Importance of Torque Efforts in Training39:09 Training with Different Intensity Levels45:06 Importance of Rest and Recovery49:20 Scheduling Rest Days and Training Blocks52:44 Incorporating Strength Training57:58 Addressing Weaknesses and Imbalances01:04:03 Consistency and Mental Health in Training01:08:19 Fine-tuning Training Based on Goals and Races01:13:07 Embracing Discomfort and Inflammation in Training01:16:00 Closing Remarks and Future DiscussionsJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://www.youtube.com/watch?v=2Hj8DcLEc9gThe video discusses the nuances of training strategies in endurance sports, particularly focusing on the balance between fasted training or carb-restricted training and the athlete's physiological profile. It emphasizes the importance of understanding an athlete's metabolic type (glycolytic vs. aerobic) and tailoring training accordingly to improve performance in specific events, such as long-distance races or multi-day stage races. The speaker highlights the differences in energy utilization between glycolytic and aerobic athletes during endurance rides and suggests that training zones should be based on VO2 rather than FTP to account for these variations. Furthermore, the discussion delves into the challenges faced by glycolytic athletes, using Marcel Kittel's Tour de France experiences as an example, to illustrate the heightened physiological demands they face, especially in situations like climbing and sprinting, compared to more aerobic-focused riders like Chris Froome.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode here: https://youtu.be/2Hj8DcLEc9gThe video explores the significance of incorporating weightlifting into an athlete's training regimen, addressing concerns about timing and methodology. The speaker emphasizes the benefits of winter weightlifting to offset the physiological stresses imposed by cycling, particularly focusing on the eccentric movements absent in cycling. They explain the potential dangers of overtraining and the risk of conditions like rhabdomyolysis, underscoring the importance of cautious progression. Furthermore, the speaker discusses the biomechanical limitations of cycling and the need for strength training to counteract muscle imbalances and limited range of motion. They advocate for a balanced approach, incorporating cycling-specific exercises during the season to enhance performance while prioritizing general strength and injury prevention during the off-season. The conversation delves into the specifics of exercise selection, highlighting the importance of both bilateral and unilateral movements and their respective roles in different phases of training. Overall, the discussion underscores the importance of integrating weightlifting intelligently into an athlete's regimen to optimize performance and longevity in cycling.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode: https://youtu.be/-JGzN9XI3OMThe video discusses the importance of proper hydration and how individuals can determine their hydration needs. The speaker suggests that starting the day with about half a liter of water is crucial due to overnight dehydration. They emphasize that even small amounts of water can make a significant difference. Anecdotes about personal experiences and observations, including a cyclist's extreme sweat rate in Dubai, highlight the need for personalized hydration strategies. The speaker explains how sweat tests can determine individual hydration requirements, involving weighing before and after exercise and tracking fluid intake. Factors such as sodium concentration in sweat are also considered. The video concludes by acknowledging the challenge of recognizing dehydration, underscoring the importance of proactive hydration practices.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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In this episode, Stephen Bassett discusses his experience at the Aevolo training camp, and his decision to join the team as a Mentor. He also talks about coaching younger athletes and his plans for the upcoming year with Denver Disruptors. The conversation covers topics such as simulation vs stimulation in training, the challenges of finding a team, and the benefits of gravel racing. Stephen also emphasizes the importance of proper support, nutrition, and glute activation in training. In this conversation, Brendan discusses various topics related to nutrition, performance, training, and racing. He emphasizes the importance of calculating macronutrient intake, managing lack of sleep, and optimizing caffeine intake for performance. Brendan also shares his approach to training, including the balance between volume and intensity, and the importance of building a strong aerobic base. He discusses the pitfalls of race-specific training and the benefits of focusing on overall fitness. Additionally, Brendan highlights the importance of building a supportive and empowering coaching relationship and fostering a sense of community in the cycling world.Chapters00:00Introduction and Training Camp01:24Steven's Decision to Join Evolo03:18Steven's Transition from Europe to the US04:15The Challenges of Finding a Team05:35Steven's Plans for 202406:28Exploring Gravel Racing07:27Steven's Future in Coaching08:26The Importance of Training and Recovery09:51The Goals of the Training Camp10:46Simulation vs Stimulation in Training12:13Balancing Race Simulations and Training13:36The Costs and Benefits of Racing15:02The Experience of Starting a Race16:26Different Types of Training Camps18:47Passing on Knowledge to Younger Athletes19:43The Importance of Glute Activation21:07The Benefits of Cleat Wedges22:31The Importance of Proper Support and Nutrition23:55Nutrition and Performance25:09Managing Lack of Sleep26:07Caffeine Intake27:55Optimizing Training30:06Race Preparation32:25Training Approaches34:46Race Specific Training38:02Threshold Training39:26Balancing Hard Work and Fun42:03Coaching and Empowerment44:00Building Community in CyclingJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode: https://www.youtube.com/watch?v=2Hj8DcLEc9gThe video description discusses the concept of perceived exertion and intuitive training in cycling. The speaker encourages athletes to focus on the perceived effort of their workouts rather than solely relying on data metrics like power output. They emphasize the importance of understanding one's own capabilities and limitations during training, allowing for a more intuitive approach to performance. The speaker illustrates this with the example of a four by five maximum effort workout, where athletes must gauge their effort level based on intuition rather than strictly adhering to prescribed metrics. They argue that this approach not only improves physical fitness but also enhances self-awareness and decision-making during races. Ultimately, the goal is to develop a deeper understanding of one's abilities and become a more efficient cyclist.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode: https://youtu.be/oq6MiUdeIiwThe video describes a training approach for cyclists, emphasizing the importance of proper hip and spine alignment before engaging in exercises like squats to prevent stress on the lower back. The trainer focuses on improving flexibility in the pectoral girdle to target scapular stabilizers effectively. They highlight the interconnectedness of muscles and joints in movement, stressing the significance of addressing weak links to enhance overall performance and prevent injuries. By prioritizing correction of weak areas, cyclists can improve performance in their strengths and minimize limitations.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Huge thanks to Petr for coming on the podcast and sharing his story, along with a lot of great information on how to become a better bike racer!Petr Vakoc, a former road rider turned gravel and mountain bike rider, discusses his training and racing in Girona, his transition from road to gravel, and his goals for the upcoming season. He shares his race schedule, including the Cape Epic and various gravel and mountain bike races. Petr also talks about his background and career in road racing, his interest in psychology and business, and his pursuit of education. He highlights the importance of skills and mindset in transitioning from sports to a different career. Petr discusses his training insights, collaboration with his coach, and areas for improvement in the season. In this conversation, Petr VakoÄ discusses various topics related to pro cycling, including pro cycling stats, altitude training, winter sports, strength training, nutrition for long gravel events, and carbohydrate intake for fat burning. Petr shares his experiences and insights, providing valuable information for cyclists at all levels.00:00 Welcome00:45 Introduction and Setting04:13 Training and Racing in Girona05:38 Transition from Road to Gravel08:29 Petr Vakoc's Background and Career11:16 Race Schedule for 202413:09 Balancing Gravel and Mountain Bike Racing15:34 Goals for Cape Epic and the Season17:03 Favorite Races and Goals19:53 Upcoming Races in Europe22:17 Combining Cycling and Education23:15 Motivation for Pursuing Education24:44 Initial Interest in Psychology and Business26:11 Research on Transitioning from Sports to Career28:15 Skills for Success in Transitioning Careers29:08 Applying Skills from Sports to Different Careers31:00 Transitioning to Business after Cycling32:54 Combining Psychology and Business Studies35:17 Training Insights and Breakthroughs36:50 Training with a Coach38:46 Collaborative Training Approach41:30 Improving Late in the Day Efforts45:17 Training for Mountain Bike vs Gravel vs Road50:42 Areas for Improvement in the Season53:03 Training for Late in the Day Efforts55:55 Elkov Team's Success in National Road Race58:44 Pro Cycling Stats and Racing01:01:07 Altitude Training01:03:59 Winter Sports and Cross Training01:07:21 Strength Training and Gym Work01:08:46 Nutrition for Long Gravel Events01:10:44 Carbohydrate Intake and Fat Burning01:16:07 Keeping Up with Petršš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PCJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join
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Full Episode: https://www.youtube.com/watch?v=-JGzN9XI3OMManaging weight loss without sacrificing power entails a strategic approach centered on carbohydrate periodization and prioritizing protein intake to preserve muscle mass. By ensuring individuals meet their protein requirements, the risk of losing power and experiencing negative side effects such as poor sleep and reduced energy levels is minimized during a calorie deficit. Tailoring carbohydrate intake based on training intensity, with higher levels on training days and moderate to low levels on rest days, optimizes energy utilization. Additionally, incorporating fats from beneficial sources aids in recovery while being mindful of energy density to prevent overconsumption. Emphasizing individual enjoyment and occasional indulgences fosters a sustainable approach to nutrition, promoting adherence to the plan while allowing flexibility for social occasions. Ultimately, aligning nutrition with training goals and personal priorities facilitates effective weight management without compromising performance or well-being.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Full Episode: https://youtu.be/-JGzN9XI3OMThe conversation covers various strategies to prevent muscle cramps and optimize hydration for athletes. It suggests using sodium chloride (table salt) for hydration and adding carbohydrates to retain more water before an event. Pickle juice is mentioned as a temporary solution for cramps by blocking neural pathways, but it doesn't address the root cause. Strength and conditioning exercises are recommended to prevent muscle fatigue during races. Carb loading is discussed as a way to retain water for hydration purposes. The importance of electrolytes like potassium, magnesium, and calcium in muscle function is highlighted, with sea salt and pink Himalayan salt suggested as alternatives for hydration. The conversation concludes with plans for future podcasts on topics like supplements and race strategies.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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In this conversation, Brendan and Will discuss the fear of missing out (FOMO) in training and racing. They explore the impact of comparing oneself to others on social media and the importance of finding motivation that aligns with personal goals. They also emphasize the need for regular check-ins and keeping track of training progress. The conversation touches on managing travel and racing schedules, establishing routines, and creating personal space while on the road. They conclude by highlighting the importance of avoiding negative influences on social media and prioritizing mental and physical health.00:00 FOMO and its Impact on Training01:57 Finding Motivation and Checking In03:19 Keeping Track of Training Progress04:43 Labeling and Annotating Workouts05:41 Managing FOMO in Training and Racing06:58 Balancing Travel and Racing09:53 Establishing Routines and Personal Space10:49 Avoiding FOMO on Social Media11:39 Maintaining Mental and Physical HealthTakeawaysComparing oneself to others on social media can lead to the fear of missing out (FOMO) in training and racing.Finding motivation that aligns with personal goals is crucial for maintaining a healthy mindset.Regular check-ins and keeping track of training progress can help in evaluating one's performance and making necessary adjustments.Managing travel and racing schedules requires finding a balance that suits individual needs and allows for adequate recovery.Establishing routines and creating personal space while on the road can contribute to a more comfortable and enjoyable experience.Avoiding negative influences on social media and prioritizing mental and physical health are essential for a positive training and racing experience.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Huge thanks to Tim for coming on to chat CARBS. I'm still amazed that we're still dialing in the best ways to consume macros for sports performance. TLDR: 120g to start is not worth it, and could harm performance! We also hit on a bunch of important topics for our performance. Thanks Tim!00:00 Introduction and Background03:17 Tim Podlogar's Expertise and Journey04:20 Transition from Low Carb to High Carb08:02 Understanding Periodized Carbohydrate Intake10:50 Optimal Carb Timing for Endurance Races13:17 The Impact of Carbs on Fat Oxidation19:11 Carb Intake Before Races and Activation Sessions20:47 The Role of Carbohydrate Source and Timing23:58 Balancing Fiber Intake and Carb Timing25:58 Carb Intake Recommendations Before Races29:12 Reduced Fat Oxidation Rates and Carb Intake33:50 Eating by Body Sensations and Individual Needs35:14 Importance of Doing the Homework and Timing Carb Intake38:19 Speed of Carb Absorption and Utilization40:01 Carb Absorption in the Heat41:46 Understanding Heat and Humidity43:22 Adjusting Training in Hot Conditions44:51 Heat Tips and Tricks46:08 Heat Acclimation47:16 Core Temperature in Heat and Cold48:35 Heat Adaptation through Hot Baths49:53 Conclusion and Where to Follow Timhttps://www.instagram.com/tpodlogar/Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Check out the full podcast here: https://youtu.be/-JGzN9XI3OM
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Huge thanks to Sam Boardman from Project Echelon for coming on to the pod! We hit a bunch of training and racing topics, and it's easy to see why Sam is a favorite in the pro peloton. Check out his links below the Chapters for The Last Best Ride and others!00:00 Introduction01:37 Ski Mountaineering (Ski-Mo)04:42 Training in California07:01 Upcoming Races and Season Start11:30 Introduction to Sam Boardman17:51 Early Days of Cycling and Obsession24:33 Struggles with Body Image31:02 Importance of Individual Training Approach33:58 Working with a Coach36:43 Off-season training and upcoming season44:33 Training changes over the past 10 years51:48 Accruing long-form fitness57:13 Favorite and effective workouts01:11:29 The importance of gym work01:14:01 The number one thing that makes you fast01:15:45 Training methods that didn't work01:17:34 Racing Opportunities and Overexertion01:21:47 The Importance of Recovery01:25:06 Nutrition during Races01:34:45 Contributing to the Cycling CommunitySam IG: https://www.instagram.com/boardmanito/Jess Cerra: https://www.instagram.com/jesscerra/Last Best Ride IG: https://www.instagram.com/thelastbestride/Sticky Bottle Podcast: https://www.instagram.com/thestickybottlepodcast/Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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We just did 16H of group riding and here are some tips! We are by no means saying we are perfect or telling you how to ride - just some thoughts that MIGHT help. Maybe not. Take it as two cyclists chatting. Good luck with the training! Summary notes beneath the chapters.00:00 Group Ride Safety03:11 Snot Rocket Etiquette04:10 Stoplight Protocol06:03 Clear and Concise Commands07:31 No Headphones08:45 Avoid Over-exaggeration09:12 Trust and Responsibility10:34 Deliberate Pointing and Looking11:00 Smaller Group Size11:59 Avoid ConfrontationsSummaryIn this conversation, Brendan Housler and Will Harden discuss group ride etiquette and safety tips. They cover topics such as being deliberate with movements, snot rocket etiquette, stoplight protocol, clear and concise commands, avoiding headphones, avoiding over-exaggeration, trust and responsibility, deliberate pointing and looking, smaller group size, and avoiding confrontations.TakeawaysBe deliberate with your movements during group rides to ensure safety and avoid accidents.Follow proper snot rocket etiquette to avoid hitting other riders.When approaching a stoplight, consider holding your place behind the cars instead of pushing up and causing them to pass you again.Use clear and concise commands during group rides, and avoid using headphones.Avoid over-exaggerating hand motions and yelling during group rides.Take responsibility for the safety of the group and trust your fellow riders.Be deliberate when pointing out obstacles and always be aware of the line of the rider next to you.Smaller group sizes are preferable for a more controlled and predictable ride.Avoid confrontations with drivers and represent cyclists in a positive manner.Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Jonny Clarke! If you don't know how legendary Jonny is, look up his long list of racing experience. I first knew of Jonny when I started racing and watched him at the Rochester Omnium. A few years later I was in the same race as UHC, but nowhere near the front LOL!We've blown passed each other on some rides in NC, and so glad to get him on the podcast!Various topics related to training, racing, and mental strength in cycling. Chapters00:00 Introduction and Catching Up06:00 Training and Riding in North Carolina07:36 Gravel Riding and Road Racing09:15 Jonny's Background15:27 Jonny's Training Philosophy20:38 The Benefits of Volume in Training24:41 The Role of Anaerobic Power in Racing25:13 The Limitations of Science in Training30:52 The Importance of Mental Health in Racing36:23 The Role of Strength Training in Cycling39:02 The Impact of Cycling on Personal Growth48:46 The Importance of Mental Preparation in Racing49:10 The Role of Visualization in Racing54:41 The Importance of Balancing Science and Experience in Training55:13 The Importance of Listening to Your Body in Training55:30 The Benefits of Strength Training for Cyclists56:09 The Benefits of Core Strength for Cyclists57:07 The Importance of Mental Strength in Training57:28 The Challenges of Balancing Training and Life58:10 The Importance of Finding Joy in Cycling59:06 The Role of Experience in Trainingšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinEVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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are you thinking that you need more training before you race? Here's one person's thoughts on why doing some of those races might actually ELEVATE your training!
Go sign up. Right now. Do it!
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From Harvard Business Review:
Overcoming Overthinking
Overthinking can take three forms: rumination, overanalyzing, and future tripping. Hereās how to spot and handle each oneābefore they cause you to spiral, stress, and ultimately burn out.
Rumination. This is a mental loop where you dwell on past events, particularly negative or distressing ones. If you tend to fixate on negative feedback, bring up past failures in conversation with others, or youāre overly cautious about work, you might be a ruminator. To diffuse your rumination, set aside 15 to 30 minutes to grapple with these negative thoughts. This will help you compartmentalize and stop yourself from ruminating constantly throughout the day.
Overanalyzing. Procrastinating, over-relying on othersā approval, and experiencing difficulty prioritizing are all tendencies of overanalyzers. To break the cycle, shift your aim from āperfectā to āgood enough.ā
Future tripping. If you spend excessive energy planning for every possible scenario, or you find it hard to celebrate your successes because youāre always thinking about whatās next, youāre likely a future tripper. To address it, use your forward-looking tendencies to your advantage by projecting yourself into a future where the stress of this moment is behind you.
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Hey everyone! This 4x Amateur Nats podium finisher is a real ripper with a huge hunger for adventure: Atlanta's Brock Mason discusses his training approach, the importance of finding balance in training, and the role of enjoyment in racing. He shares his experience racing in Belgium, also talks about his spontaneous backpacking trip to Japan, and the insights he gained from the experience. We discuss the importance of balancing different activities and pursuing personal growth. The conversation also touches on spirituality, mindfulness, and the books that have influenced his understanding of the mind. We explore different approaches to nutrition and the impact on performance. Finally, we discuss the importance of being present, mindful, and setting goals in racing. Takeaways:Finding balance in training is crucial for long-term success and enjoyment in cycling.Focusing on enjoyment and racing without pressure can lead to better results.Comparing oneself to others can be detrimental to performance and enjoyment.Racing in different countries can provide unique challenges and opportunities for growth.Spontaneous adventures can lead to valuable personal insights and experiences. Commitment and perseverance are essential when taking on challenges.Being alone in nature can provide a meditative and intense experience.Balancing different activities and pursuing personal growth is important for overall well-being.Let go of expectations and enjoy the process of racing.Chapters00:00 Introduction and Training Approach03:24 Finding Balance in Training10:37 The Pitfalls of Comparison and Results-Focused Mindset18:08 Training Focus: 30-30s23:41 Racing in Belgium28:15 Taking a Break and Backpacking in Japan40:54 Commitment and Challenges42:44 Disconnecting from Technology43:07 Overcoming Fear and Embracing the Unknown46:46 Expanding Athletic Abilities and Trying New Things48:27 Books on Self-Improvement and Understanding the Mind54:09 Exploring Different Approaches to Nutrition01:02:04 Making Every Second Count TwiceFollow Brock on IG: https://www.instagram.com/pedalibomaye/Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Will and I were talking about Swamp Classic as we finished up a 30H week at EVOQ Athlete Camp (woof), and we decided to unwrap some thoughts on what it was like racing solo, versus on a team.Summary:In this conversation, Brendan and Will discuss various topics related to bike racing. They cover strategy and team dynamics, race tactics and decision making, the importance of teammates, organizing a team of all-rounders, communication and check-ins, leading out and sprinting, team dynamics and individual results, knowing yourself and your strengths, the benefits of racing with a team, preparation for time trials, nutrition and hydration for time trials, race experience and performance, and training tips.Takeaways:-Having a strategy and clear communication with your team is important in bike racing.-Understanding the dynamics of the race and making quick decisions is crucial.-Racing with a team can reduce stress and make the race more predictable.-Knowing yourself and your strengths can help you make better decisions during a race.-Proper nutrition and hydration are essential for optimal performance in time trials.Chapters00:00 Introduction and Change of Topic00:55 Strategy and Team Dynamics02:18 Race Tactics and Decision Making03:17 The Importance of Teammates04:07 Organizing a Team of All-Rounders05:35 Communication and Check-Ins06:32 Leading Out and Sprinting07:28 Team Dynamics and Individual Results08:24 Knowing Yourself and Your Strengths09:41 The Benefits of Racing with a Team11:31 Preparation for Time Trials13:28 Nutrition and Hydration for Time Trials15:22 Race Experience and Performance16:19 Conclusion and Training TipsMan, I miss being on a team, but more on that another time!Hopefully this helps you dial in some race strategy and thoughts!šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Athlete emailed in after doing 4 months of VO2 and Over Unders -- eek! Downshift!!! Great question though, and hopefully this helps you plan some of your own training.
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Keegan is back, and this chat was sparked from his video on his YT page, about WTH is going on with Continental racing? Should these teams just be deleted, leaving ProTeams and WorldTour Teams? That would be like getting rid of AAA baseball, but are continental teams even treated like farm systems? https://youtu.be/td5jZzAIr-0?si=t63ztpgiWZyK9M6QSubscribe to his channel, and ours, and tell Keggag WHAT'S UP.00:00 Introduction and Setting03:21 The Challenges of Racing in Portugal09:27 The Popularity and History of the Volta a Portugal11:19 The Decline of Continental Level Cycling17:29 The Difficulty of Monetizing Cycling23:20 The Future of Cycling and the Rise of Gravel Racing30:18 The Doping Scandals in Portuguese Cycling35:00 The Lack of Awareness and Promotion of Sponsors40:24 The Potential of Crit Racing and the Challenges of Road Racing46:43 The Personal and Family Considerations in Professional Cycling47:42 Introduction and Discussion of Athletes on Israel Premiere Tech48:41 Exploring Different Career Paths for Athletes49:40 The Need for Riders to Drive More Revenue50:36 The Rise of Individual Sponsorships51:37 The Changing Landscape of Continental Teams52:07 Comparing Cycling to Other Sports52:37 The Average Annual Wage in Spain53:05 Different Perspectives on Wealth and Money54:28 Challenges of Obtaining Visas and Living Abroad55:25 The Influence of Social Media and YouTube56:41 The Difficulty of Travel Visas and Immigration Policies57:12 The Concerns and Benefits of Immigration58:09 The Challenges of Working and Living Abroad58:38 The Role of Coaching in Cycling59:33 The Possibility of Hosting Training Camps in Europe01:00:01 Closing Remarks and Future PlansJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Mini pod's might be back! This is where is all started...let me know if you like them or hate them on the Spotify Interact button, or email me! Brendan@EVOQ.BIKE
Good luck with the training!
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Shannon Malseed is an Australian former professional cyclist who has moved into being a Mindset and Transformation coach. During this episode we delve into Shannonās background and journey into the sport as well as her transition from professional sport to helping people realise their true potential by reducing self doubt. Thanks so much to Shannon for coming on. Keep up with Shannon: Instagram - @Shannonmalseed00:00 Introduction - Swimming, Triathlon to Road Cycling and To Europe11:10 Transition to Team TIBCO - SVB and Aussie Nationals17:03 How racing World Tour races lead to Shannonās burnout 24:24 Relative Energy Deficiency Syndrome28:09 Shannonās Burnout30:50 Racing during Lockdown and realising cycling was not Shannonās dream37:15 Shannonās transition to being a mindset coach and what she does now42:32 Dealing with praise and media attention 46:36 Getting lost out the back of races48:32 What are the biggest obstacles Shannon sees in athletes54:58 Shannonās daily routine to stay grounded 1:00:15 How to get started with mindset improvement1:07:31 Managing being organised, structured but also flowing1:11:16 Being honest with doing yourself and doing internal work1:13:13 How does Brendan react when his is sick 1:15:37 Keeping up with ShannonJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Red Walters is the current national champion of Grenada and a professional cyclist racing for the X Speed United Continental cycling team. In this chat we delve into all aspects of Red's cycling including content creation, Red's world tour ambitions, training as a sprinter and much more. Thanks so much to Red for coming on. Keep up with Red: Instagram - @the_redsterYoutube - http://www.youtube.com/@TheRedsterStrava - https://www.strava.com/pros/91150478 minute meditation - https://www.goodreads.com/book/show/21944885-8-minute-meditation-expandedChapters: 00:00 Introduction 00:36 Redās content creation3:07 Brendan in Grenada4:07 Who is Red Walters4:53 Redās world tour ambitions6:23 Redās cycling background and track racing at the commonwealth games11:58 Redās favorite training sessions14:00 What sessions make Red feel great17:06 Thinking of training in races19:33 Redās new coach 20:03 Why Red hasn't self coached21:41 What nutrition mistakes Red has made25:31 Tracking calories and on bike nutrition30:51 Off bike nutrition mistakes32:48 Great advice Red has had35:42 Hardest race Red has ever done37:16 Getting in the zone for efforts40:11 Sweetspot training for Red41:03 Redās off the bike training42:25 Recognising gym gains on the bike43:25 Redās gym routine45:31 Redās core routine46:24 Redās 2024 goals and leadouts for races49:24 What does Red want to improve on for 202452:06 Quantifying sprint numbers53:41 Keeping up with Red55:15 How to enjoy racing with big goals57:07 How did Red meet his life coach1:01:28 OutroJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Savilia Blunk is professional cyclist and 8 time national champion racing mountain bikes for the Rockrider Ford Racing Team. In this podcast we chat about training, racing, maintaining a routine with travel, and previously forming her own team. A huge thanks to Savilia for coming on!Keep up with Savilia: Instagram - @saviliablunkSavilia's Website: https://saviliablunk.weebly.comThe Feed: https://thefeed.comChapters: 00:00 Introduction and Saviliaās riding background and NICA06:28 Saviliaās riding and training as a younger rider08:03 Gauging progress as a younger rider09:31 Saviliaās attitude towards mental aspects of bike racing12:06 Getting back on track after travel14:57 Adapting to the level of international racing 18:24 Understand the physicality and tactical nature of different courses20:30 Perfecting a Mountain Bike start22:31 Moving up in a mountain bike race25:01 Adjusting to your race length26:11 Saviliaās endurance rides27:00 Why Savilia prefers mountain biking to gravel for now28:16 Training mistakes Savilia made30:44 Advice to a younger rider33:26 Savilia lessons for faster improvement34:56 Saviliaās recovery protocols36:58 Starting a team with Cole43:50 Dealing with setbacks and not giving up 45:21 Carb loading for Mountain biking and Savilia49:21 Running, Strength and other off bike training52:13 Saviliaās relationship to cycling without racing54:01 Skiing with Cole55:17 Dialing in tyre pressure58:31 Choosing between hardtail and full suspension01:00:03 Parting wordsšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Tom sits down with Patrick Collins and talks all things Marathon MTB Racing. Patrick is a 2x winner of the NUE Epic MTB Series. 00:00 - Intro00:20 - Cycling Background02:28 - Cyclocross Translating to MTB03:33 - Racing in China and Europe05:39 - NUE 100 Mile MTB Series08:08 - Highlight Race from the series09:26 - MTB Race starting with a RUN10:53 - Toughest Race of the Season12:51 - Why Marathon MTB Racing?14:37 - Resisting Fatigue15:38 - Marathon MTB Starts. Warmups and Pacing.17:41 - Staying at the front?18:50 - Marathon MTB Start Intensity19:33 - Marathon MTB Preride21:31 - Marathon MTB Pacing22:42 - Marathon MTB Fueling25:44 - Overfueling27:17 - Electrolytes29:04 - Aid Station Planning31:46 - Pouring water on your head32:51 - Jumping in a River mid race33:39 - Marathon MTB Mechanicals35:29 - Flat Repair Kit36:17 - Marathon MTB Tire Selection37:34 - Getting through tough moments38:30 - Tips for getting started in Marathon MTB Racing39:52 - Training for Marathon MTB Racing41:00 - Traning Focus42:20 - High Zone 2 Training?44:54 - Strength Training48:04 - Core Work48:58 - Low Back Pain MTB50:48 - 20 lbs Increase52:00 - Raw power vs watt per kilo in Marathon MTB52:24 - Riding the Indoor Trainer54:09 - Racing with a Full-Time Job55:40 - Tips for New Riders56:50 - Goals for 202458:34 - Conclusion
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Huge thanks to Finn for coming on and chatting all about the euro pro life, his shift to gravel racing, and of course: training and racing!! Keep up with Finn: Instagram: @finn_gullicksonChapters:00:00 Introduction4:19 Finnās way into road cycling5:22 Finnās current coaching6:55 Racing in Europe takeaways12:25 From racing road in europe to gravel in the US15:27 How was Finn training in Europe17:55 Nate Wilonās coaching style with Finn20:01 How Finnās training has changed with Gravel23:51 How is Finn hoping to improve into 202427:44 Finnās nutrition strategy32:12 Finn in the gym 34:09 Finnās year plan in 202436:14 Training closer to the gravel season38:52 How Finnās physiology has changed41:49 Developing a race brain45:08 Finn target races for 202448:08 Building a personal brand52:18 Creating content at races55:30 How to keep up with Finn 56:29 What drives Finn to keep going1:00:01 Importance of mountain biking in gravel 1:05:21 Finnās advice to young cyclists 1:09:02 Consistency leading to improvement1:12:51 Finnās final wordsšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Taylor is a coach with Source Endurance, and Cat 1 Roadie with CS Velo. We had a great chat on FTP Training, Strength Training, and Anaerobic Blocks. Some other topics that sprung up are tapering and block periodization.Keep up with Taylor: Instagram - @taywar92Chapters: 00:00 Introduction 2:09 Hiking as cross training4:30 When to do what training9:24 How to factor in endurance work in 13:01 How long should your periodised phases be20:55 Block periodisation 26:35 Factoring in recovery mid season27:25 Managing fatigue and Vo2 sessions29:40 Gym work and cycling31:32 Tips on Tapering into an event41:56 Measuring and improving FTP48:16 Over-unders and building FTP53:58 Closing thoughts on individuality of trainingšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Innokenty, aka Inno, aka Premium Russian on IG, is one of the country's best gravel racers. Having been selected for the Lifetime Grand Prix, as well as some awesome results throughout the year, it's hard to dispute this. Inno sits down for an extremely candid conversation about his process, success, and failures along the way.Some of you that have been listening to the podcast know that I have a routine format that I like to follow; it's the cycling version of Tribe of Mentors by Tim Ferriss....similar questions to lots of different athletes....well, we are changing things up for 2024. Landry asked me if I was going to "make the podcast more interesting", LOL. When I asked him what he meant, he disliked the usual routine questions. While those genuinely interest me, Tom said a bit more eloquently: "Sometimes you start to go down a rabbit hole with an athlete, and these are really interesting points, but then revert back to your questions, because you might be feeling THAT is what the listener wants. Don't do that! Just roll. Just talk."So, in 2024, the routine Q's are mostly out. They will surely bubble up a bit as we talk training, but I need to evolve. So here goes! This was the first podcast where it felt much more natural. While some of you liked the run down of routine questions, let's shake things up a bit. We will find even more amazing gems this way. For full transparency, the questions also gave me a crutch. I'm humbled that athletes like Inno will take the time to come on the little EVOQ podcast. We've had some AMAZING guests! If I can't get them talking, the questions helped me, but that's not be developing my interview/conversational skills, and I need to up my game. Thanks for the motivation to do so LB and Tom! Hope it resonates with you. Thanks for being a part of this community. We're starting to get our footing. We need it, I hear the moon is a rocky place. Let's gooooooo.00:00 Introduction and Innokentyās partnerās music3:00 Where does Innokenty train in winter7:41 What other things is Innokenty into off the bike10:12 What is Innokentyās sport background 19:40 Weird training methods that worked 21:44 How to settle the stomach after too many carbs23:48 Why goal setting is important28:52 Overtraining 31:20 Is Innokenty coached? 34:10 What discipline does Innokenty prefer / enjoy36:55 Innokentyās favorite workouts39:00 Low cadence and injury risk 40:30 Elite form and lifting in the gym 47:41 Mental routines for performance 51:11 Differences between road and gravel racing53:31 Managing road and gravel 57:00 What are Innokentyās goals 1:00:21 How to manage pressure and maintain normal life1:08:24 Social Media and cycling1:13:30 The new direction of Evoqšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple. ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Is it possible to train in Zone 2 TOO MUCH? Zone 2 is extremely in vogue right now, but is it leaving us vulnerable if we train too much in zone 2? Short answer: Yes. This quick episode should help you dial in your training!Good luck.-Brendan and LandryJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Before we get into the really high intensity ANAEROBIC work that we often hear is the "tune up" before crit season, let's ensure we have the right AEROBIC training set. Even for a short criterium, a strong aerobic system will allow you to smash the BIGGEST WATTS, since the glycolytic metabolism produces lactate, and the aerobic metabolism consumes lactate. Simple as that!If you don't want to create all the workouts, you can find the TP plan here for only $32! https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-439592/8-week-criterium-anaerobic-power-tune-up Good luck!BrendanJoin this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Riley Pickrell is a professional road cycling who has signed for Israel Premier Tech for the 2024 season. Whilst he is traditionally a sprinter Riley has great insight into the wider aspects of training and racing as a professional cyclist, from crazy long rides, sprinting tips and zone 2 intensity this podcast provides a window into Riley as a person and as a rider. Thanks so much for coming on Riley. 00:00 Introduction and who is Riley Pickrell1:17 What kind of riding is Riley and how sprinting has changed7:49 How Riley uses gym work 9:10 Riley and his coaching relationship and how different races impact training11:30 What kind of training does Riley prefer14:43 What kind of threshold training does Riley do17:24 Rileyās opinion on cadence work18:40 Rileyās favorite training rides and his thoughts on z223:12 z2 training intensity 25:25 What does Riley have on his wahoo screen 26:45 Rileys nutrition on long rides and races30:00 How to get better at sprinting35:30 What is Riley aiming to improve over off season 38:48 How Riley hopes to improve his aerobic capacity 39:45 Building anaerobic capacity 41:18 Rileyās recovery techniques 42:08 What is underrated in cycling43:45 What has slowed Riley down46:18 How does Riley view progression49:05 Using RPE in tandem with power51:20 How to keep up with Riley 53:00 Rileyās ārace dayā rides and battering himself in trainingKeep up with Riley: Strava - https://www.strava.com/pros/8424173?hl=en-GBInstagram - https://www.instagram.com/rileypickrell/?utm_source=ig_web_button_share_sheet&igshid=OGQ5ZDc2ODk2ZA==šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
We were chatting about some training mistakes that we made, and thought it might be a helpful episode to get your own critical thinking juices flowing: what could you do better for 2024!?00:00 Welcome01:15 Landry #1: Comparing Yourself to others03:48 Brendan #1: The Trap of Riding How I Wanted, Not Training09:37 LB #2: Riding Easier in Zone 215:25 BH #2: Ignoring Social Media When Goal Planning20:28 LB #3: Work on weaknesses Year Round25:07 BH #3: Train HARD, Overhype of Zone 2Join this channel to get access to perks:https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/joinšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Ellen McDermott is a performance nutritionalist, after such an insightful first episode we had to have Ellen back to go deeper into some of your nutrition questions. This chat includes some great insights into electrolytes, carbohydrate timing and loading along with caffeine and ketones! As always let us know any more questions that you have for Ellen. Check out part 1 here: https://youtu.be/-JGzN9XI3OM?si=oPlGY44JPM6T0BZjKetones article: https://www.evoq.bike/blog/ketones-and-endurance-sports-performanceKeep up with Ellen here: Instagram: @ellen_mcdnutritionChapters: 00:00 Nutritional advice out of context2:40 Electrolyte contribution in homemade hydration drinks5:15 Protein requirements for cyclists8:30 Carb delivery post training13:37 Brendanās nationals wins and self motivation from previous success 14:51 Positive self talk15:57 Carbs and carb loading protocol30:38 Carbohydrates for overall health 35:12 Losing weight without losing power39:45 Losing weight during race season 41:04 Caffeine for performance47:37 Caffeine and other causes to cramps 50:22 How to time eating when riding after dinner53:38 Ketones and the research around ketones1:03:05 Outrošš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Devon Feehan a former ATV Racing pro and now Cat 1 National Champion, joins the podcast with Tom! He shares insights into training for XC MTB racing, mountain bike strength work, balancing trial time and road time, overtraining, and more.Follow Devon at https://www.instagram.com/devon.feehan/https://www.strava.com/athletes/1116792400:00:00 Meet Devon00:00:00 Intro00:00:44 Pro ATV Racing00:02:12 Lessons Learned from ATV Racing00:03:07 Reading Trails on MTB after racing ATV00:04:08 ATV Intervals?00:04:53 Using Cycling Training Methods for ATV00:05:34 ATV Race Heartrate00:06:11 Cat 1 National Championship00:07:52 Overtraining00:08:07 Relative Energy Deficiency in Sport00:09:35 Signs of Overtraining00:10:43 Strategy to Recover from Overtraining00:12:21 Training Structure for 202400:13:58 Interval Sessions for XC Racing00:14:48 VO2 Max Work00:15:33 MTBers FOCUS ON AEROBIC00:16:43 How many Interval Sessions Per Week?00:17:09 Race Week training schedule00:17:38 Balancing Trail Time and Road Time00:18:55 50% on the trails!00:19:20 Endurance Rides on the Road?00:20:12 Building MTB Skills00:21:21 Mountain Bike on Indoor Trainer?00:22:41 Winter Training Plans00:23:16 XC Racing Openers00:25:06 Openers are Personal00:25:39 XC MTB Pre-ride Tips00:26:14 Mentally Mark the TOUGH spots00:27:06 Tips for Handling XC Race Intensity00:28:05 Strength Training For XC MTB00:29:07 Strength Work in Base Season00:30:07 Low Rep High Weight Strength Work00:31:12 Race Season Strength Work00:32:28 At least One day a week during race season00:32:37 Favorite Core Work00:32:55 Variety in the Gym00:33:52 On the Bike Nutrition00:34:37 Endurance Ride Nutrition00:36:21 Interval Session Nutrition00:37:32 Race Day Nutrition00:38:34 100g per hour for XC Racing00:39:05 Drink mix for Race Day?00:39:25 Sweat Testing00:41:45 Daily Routine00:42:51 Improving Mindset for 202400:44:33 Thanks for Coming on!00:44:46 Follow Devon's Instagram and Stravašš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
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In Matt's own words he provides common sense cycling advice to make you faster and save you time. Matt Winstead has had success in all three disciplines of road cycling, his dedication to getting faster provides some great insights into sleep, training mindset and supplements. Thanks so much to Matt for sitting down to chat all things training and racing! Keep up with Matt: Instagram: @WinsteadSpeedShopWinstead speed shop Youtube: https://www.youtube.com/@WinsteadSpeedShop/videosChapters: 00:00 Introduction to Mattās cycling history1:41 Why Matt had to focus on cycling2:20 Cycling with a leg length discrepancy 5:17 How much does Matt ride5:50 Managing training and travel for work8:00 What discipline is Matt best at9:30 What is Mattās standard training session10:53 What is Mattās favourite workout12:40 How do you work on your aero position whilst training19:00 Why Matt prioritises sleep 20:15 Why getting sick and crashing sets you back so much23:30 What does Matt want to improve most next season26:08 Mattās opinion on the gym28:33 Mattās psychological tips for a big race30:50 Workouts that intimidate Matt33:18 What is the best piece of advice Matt has received34:34 Listening to and ignoring your body38:30 What cycling tech is Matt into 41:22 Why sleep and aerosocks are underrated 42:11 Aerosocks deep dive44:56 Are supplements overrated?46:50 What are Mattās goals for next season? 50:30 How to keep up with Mattšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
We've all had a point in time when training wasn't going well, or things just felt off. What are some tactics to overcome this? It's not always "just rest", or some people say "go harder!"Hopefully this quick video gives you some tools when you find yourself on the precipice of one of these! Nip it in the bud and move onwards!00:00 Stuck in a training rut?00:54 Brendan not being honest on Strava š01:14 What is a rut?01:43 What does Tom do in a rut?02:24 Motivated?02:58 Preparing to SMASH the workout04:27 Avoid The Negative Spiral06:46 Will This Matter in 5 Years?07:08 BIG PICTURE08:45 Offseason Training Tangent09:20 NOVEMBER GAINS TRAIN09:50 Have A Training Buddyšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Calorify: https://calorify.com Discount Code EVOQDonate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Cormac Mcgeough is a professional road cyclist racing for the Canelās Pro Cycling Continental team. Cormac has had some great results this season including 3rd Overall at the Green Mountain Stage race and stage wins in both the Tour de Beuce and the Vuelta Ciclista al Ecuador. Cormac provided some great insight into both training but also the social side of cycling and how young riders can use this social aspect to their advantage. Keep up with Cormac with: Instagram: @cormacmcgo Strava: https://www.strava.com/pros/463766Chapters: 00:00 Introduction2:35 Riding in New York4:34 What kind of rider is Cormac7:20 Playing it cool in the Ras Tailteann9:14 Why Cormac is coached 10:40 Cormacās favourite training session12:00 How does Cormac fit racing and training 13:15 How does Cormac taper and tapering in general14:35 What metrics does Cormac use16:20 Is Cormac in the gym 17:10 What does Cormac do off the bike and Networking19:00 Riding solo or in a group22:20 Cormacās next few months plan25:22 One day races or stage races28:00 How did Cormac get to where he is30:45 What did Cormac do before road cycling32:39 What has Cormac learned about cycling to get him to where he is today 33:30 Mentors in cycling35:35 Looking back on things that slowed Cormac down38:36 Something off the bike that has improved Cormacās performance40:22 What does Cormac want to improve on next year42:00 How friends keep Cormac going43:21 Hitting reset when things aren't going well46:41 Cormacās on bike nutrition51:27 Traveling with a bike53:10 Cormacās cycling tech 54:45 What is underrated in cycling57:33 What is overrated in cycling1:00:01 What is one thing for cyclists to improvešš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Pacing is tricky if we aren't just trying to stick to the pointy end of the race. How should we approach this?00:00 Welcome, Tom + Brendan 00:15 What is the WIN then?00:49 Awareness at the Start of the Event01:25 What is too hard?02:00 How many matches should we burn?03:54 Race Sim Training Ride?05:57 Nutrition in chaos07:32 Blowing Up vs Getting Down The Road13:35 Course Recon Via Videos14:30 HUU for Coaching / Free Tips on Blog!TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/Full Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Nate is the EF Education First Professional Cycling Performance Manager, where he works with riders to manage the training, travel, recovery, and mental acuity cyclingās biggest races demand.This conversation brings up some unique ways to look at your training, especially in terms of Functional Threshold Power and VO2Max training!Chapters: 00:00: Tips for traveling4:57 Introduction to Nate6:25 The biggest difference between pros and amateurs 8:53 The extra things pros do to ride faster11:11 Nateās opinions on wearables and their impact on training16:16 What metrics Nate uses to prescribe workouts including endurance rides18:44 Setting heart rate zones22:30 Nateās favorite Vo2 max workouts28:30 Nateās Vo2 periodisation and how it differs for pros31:03 How pros can do too much intensity and training in between races35:15 How to focus on the right part of your race39:32 Internal awareness in training 44:00 Threshold training and how to increase your ftp49:48 How to use your 5 and 20 minute power to work out your limiting factors53:35 How does lifting benefit training 54:48 What has Nate learned that has made him a better coach1:00:20 How to approach base training1:02:55 What is the benefit from tempo training1:07:02 How variety is important for training1:08:23 Why high carb training is underrated and low carb is overrated šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Broken collarbones are one of the most common injuries to cyclists, for many, it's a matter of when, not if. There can be a lot of individual variation in recovery times and healing from a collarbone injury. Will and Landry discuss different recovery times from collarbones and when it's ok to return to training.
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It's really important to look back on the year and figure out what worked, and what didn't!Here are some tips from Tom and Brendan to ensure we learn from this year to help make the next season the best one yet!00:00 Welcome!00:28 Collect Notes all Year01:26 What went wrong; and WHY!?02:03 WHO02:57 Macro Ups and Downs04:10 Great & Bad Races05:00 Are patterns magic?06:22 YAMES07:29 SWOT09:28 Subscribe today!Discord invite Link: https://discord.gg/ThTYry6kuEšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Exactly how many calories are you burning throughout the day? Are you consuming the right amount of calories to fuel your training? Answering these questions will allow you to optimize your fueling, enhance recovery and stay healthy. Up till now, there was no way to precisely measure caloric expenditure in daily life, but Calorify is bringing their at-home test to the masses! In this interview, we brought on Hari Mix, PhD, owner of Calorify to discuss what Calorify is, how it works and how it can help you take your cycling training to the next level. We covered a broad range of topics listed in the time stamps. Interested in giving Calorfiy a try? Use code "EVOQ" at checkout to get $100 of your order!!
0:00 Intro
1:02 Calorify Discount Code EVOQ
1:19 What is Calorify9:26 Energy Balance is a HUGE Component of Performance
12:10 What is the Limit to How Hard We Can Train
20:20 The Danger of Not Consuming Enough Calories
24:00 What Contributes to Your Energy Budget
29:50 What Happens When You Exceed the Sustainable Limit in Training
33:30 How Calorify Can Help You Optimize Your Nutrition
41:01 What Insights You Will Gain From Calorify
47:43 The Importance of Recovery Weeks
52:00 Why Calorify Will Be a Game Changer for Your Nutrition
Visit the Calorify website: Calorify
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Cole Paton is in his words ājust a mountain biker that races gravelā. Cole is a gravel privateer and mountain biker and in this podcast you can find out how he manages gravel and mountain bike racing, high volume training, why he got off Strava and an insight into Coleās nutrition.How to keep up with Cole: Instagram - https://instagram.com/colepaton?igshid=MzRlODBiNWFlZA==YouTube - https://youtube.com/@Cole_Paton?si=lx27QG77pDBs4ZnzThe Feed discount club - https://thefeed.com/high-performance/cole-patonChapters: 00:00 Introduction 00:57 Who is Cole Paton as a cyclist? 2:41 How does Cole Structure his year with multi discipline with training and racing. 4:47 Travelling and how this fits with training5:31 Coleās Coach 6:19 Metrics during high volume training 8:07 How Cole finds Zen in suffering and training9:31 Coleās Breath Work on and off the bike 11:29 Gym Training / activations and how Cole uses it13:04 What is Coleās favourite workouts 13:50 Group rides or solo rides 15:01 What is the one thing that has gotten you to where you are as a cyclist 16:30 Are you ever distracted by other peopleās training / Strava?19:06 overtraining, power and Strava KOMS holding Cole back.20:25 Off the bike challenges helping you to become a better athlete. 22:33 navigating cycling after leaving school 23:01 What is your best attribute in cycling that helps you in cycling? 25:31 What do you want to improve in your racing?26:30 How Cole is improving his fatigue resistance for long races27:48 Long tempo and low threshold efforts 29:00 Coleās daily routine for performance and recovery31:11 Best bit of advice Cole has ever received 33:50 Coleās on bike nutrition on a long training ride 37:23 Coleās on bike nutrition for intense sessions 38:04 Coleās race nutrition 40:04 What supplements does Cole use 40:40 How to connect people with Coleās nutrition 41:25 What cycling tech is Cole into 44:00 Do ASOS aero socks stay up? 45:00 What is underrated in cycling!? 47:34 What is overrated in cycling? 48:34 What does Cole never do? 49:08 Would Cole ever ride a TT bike and race road50:12 What races do you have coming up? 51:33 Consistency and fun are the key to successful cycling and life 53:06 Sustainability in cycling 54:22 Any last words of wisdom 55:39 Appreciating the rollers56:20 How to keep up with Colešš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
I am also shocked that I'm going to talk about how necessary I've realized it is for me to split the classic "Zone 6: Anaerobic" into at least two buckets like WKO does, which basically shakes out to 120-150% FTP, and 150-235ish% (not as concerned with the upper limit and more on that in the video).I realized all of this after getting some early season shalacking and needed to get tee'd up for the VERY hard Capital Region Road Race (New York State Pro/1 State Championship).When using 6 zones for training, it's like "wow, 19m of anaerobic time"...but when using iLevels (9 zones), I had a workout that had NO time over 140% FTP, which i find very important to note for racing purposes...there's a LOT of smashing above that in races, and while I hit some "anaerobic training" at 19 whole minutes, it still lacked those 30-90 banger efforts. I fooled myself!00:00 Welcome02:09 Race example: Capital Region02:54 How much 150%+ training do I need?03:58 Is a āKOM Dayā hard enough?04:17 See the difference in zones06:44 What we need before āA Racesāanaerobic blog mentioned: https://www.evoq.bike/blog/anaerobic-capacity-cyclingšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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In this video we'll look at some Base Training Recommendations for ALL of us, and then focus on those of us stuck INDOORS ALL WINTER LONG. See below for a 50Ā¢ a day training plan!I started training in Rochester, NY, a frozen tundra, so I know this problem of being stuck inside. There was a zero percent chance that I was riding endurance for 2h indoors over and over again. 1-2 hour weekly rides then I would force myself to do 3-4h on the rollers on weekends and PRAY for some time outside.50Ā¢ a day Indoor ONLY Training Plan! https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-425199/indoor-base-to-race-trainingIf you're more palatable to endurance on the trainer, this one might be for you: https://www.trainingpeaks.com/training-plans/cycling/tp-188285/base-training-build-phase-and-race-5-blocksGym Training Plan: https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides00:00 Intro, why this plan?01:20 Tips for All of Us!01:36 Overall Training Hours02:15 Main Base Training Focus02:43 Break & Planning Before Base04:04 Get Outside on those RANDOM Opportunities!04:43 I NEVER Get Outside on the bike05:28 Focus on the Kitchen!06:04 Cadence Work06:41 Lift Weights07:02 What if you like Z2 Indoors?07:35 20 Weeks of Indoor Base Training08:28 Block 108:59 Burst vs Over Under09:28 Block 209:57 Block 311:10 Block 4 - Intensity11:50 Block 5 - VO2Max and Anaerobic13:00 Not that bad!! YOU GOT THIS!13:30 Apologies if I missed you at GF Nats!šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!EVOQ Website: https://www.evoq.bike/The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Cole Kessler is a profession cyclist riding for the Israel Premier Tech Academy. How has Cole become a better racer in Europe, what have his mentors taught him, and some key advice for juniors that got Cole to his level. How to keep up with Cole:https://www.instagram.com/cole.kessler/https://www.youtube.com/@UCC9QnSH2raVi6vxxWgjeStg https://www.strava.com/athletes/17230429Chapters0:00 Intro0:24 How do you put together the whole year?2:55 How do you pick the races that you want to be good at?3:52 What are the best workouts that can take you to your peak?4:56 What are the biggest changes that you have made in your training?6:10 Training metrics - Power, HR, RPE7:16 Gym Training8:10 Whos your coach these days?8:20 Do you prefer solo riding or group riding?8:44 Do you manage volume and intensity in training?9:46 What is banger session that you really enjoy?10:28 Do you prefer stage races or one day races?11:40 What is the number one thing that has got you fast?12:19 Is there anything that has slowed you down?13:16 Are there any challenges that you have encountered off the bike that has made you better at cycling?14:57 What is your best attribute in cycling and how do you use it to your advantage?15:55 Is there something that you have done to make you a better racer?19:05 What is something that you want to improve on this season?19:46 Anything in your daily routine that makes you faster?20:26 What is the best piece of advice that you have received over the years?21:16 How do you course correct when you are not going so well?22:41 Nutrition on the bike and race day24:35 Any supplements in your routine?24:59 Cycling tech25:32 Aero socks - yes or no?26:22 Anything underrated in cycling?27:50 What is overrated in cycling?28:14 What's your biggest inspiration?29:33 Who do you ride with who you look up to?31:33 Is there any race memory that suck with you from your mentors?32:15 What races do you look forward to or you would want to win32:55 Is there something that you have learnt about cycling that makes you better at cycling?34:02 'I never...'34:20 What are 3 skills that has given you success, especially as a junior?38:20 What races do you have coming up that you are looking forward to?39:05 How can we keep up with you + Wrap Upšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Eat more sugar to increase performance, but the context and timing matters. Here's what some athletes were thinking, and the results that they had.Chapters:00:00 Introduction 00:34 Do amateur riders taking pros use of sugar too far3:02 Two athletes perspectives on sugar 4:32 DIY drink mix 5:22 Electrolytes in drink mixes6:30 concluding remarks Landry's DIY Drink Mix: https://www.evoq.bike/blog/top-homemade-energy-sports-drinks-diy-cycling-drink-mix"One thing I have to push back on is the idea of a non-pro rider gobbling handfuls of candy or scarfing down bowls of cocoa puffs. This is terrible advice! Bad for teeth. Bad for long term health. All kinds of BAD. Unless you are a pro eat FOOD. Yes, eat carbs on the bike. But post race Haribo binging is just plain bad advice."However, consider what drink mix is!So, TIMING MATTERS.Itās been demonstrated that we need a combination of both glucose and fructose to fully utilize the carbs we are taking in. Glucose and fructose are both sugar molecules known as monosaccharides, which are simplest forms of sugar. šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Join Will Hardin, coach with EVOQ and pro rider with Project Echelon, as we go through the last of lap Gateway DAY 4. Will had a really attacking race and we get to follow him in a chaotic last lap! šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Oliver Knight gives us a great insight into life in the pro peloton whilst riding for big teams such as Cofidis and UAE Team Emirates. Learn from Oliver's biggest mistake in a bike race, find out how he got himself to high level the he races at, and a great takeaway about weight in cycling. How to keep up with Oliver:https://www.strava.com/pros/7624293https://www.instagram.com/oknight49/https://twitter.com/OKnight49Chapters0:00 Intro and what Oliver is up to currently0:57 How often do you take a break during a season for a few days1:52 Crazy Ultra Gravel races3:01 How do you plan a year of training as a pro5:09 How do you do base training?6:13 Gym work8:14 Training Metrics - Power, HR, RPE9:10 What are your small goals that get you to the big goals10:37 What numbers are important for you for racing?12:05 What VO2 max sessions do you do?13:20 Olivers free rides 14:10 Stage races vs one day races15:07 What was the Vuelta Burgos racing like?17:07 How did you ride as a team in a new team 18:56 How does the training role work in a big team?20:42 What do you think that you have learnt about cycling that makes you better at it?22:45 What is something that has got you to where you are now?24:10 Mental training in cycling25:07 What is something that you're trying to improve on?26:49 What are the best pieces of advice that you have received?28:10 Oliver's biggest mistake in a bike race29:15 What is the pecking order like in the pro peloton?31:04 How do you get back from setbacks?32:05 Oliver's insights on weight in cycling33:25 Nutrition on the bike and in races36:30 Cycling tech37:55 Underrated in cycling39:05 What is a time when you have won by analyzing a race?43:00 Anytime when you didn't read the race well?44:56 What races are left for the year46:50 'I never...'47:02 What are you up to when you're not riding?49:00 Caffeine in races50:20 What is your biggest inspiration going forward?51:32 Number one piece of advice for the new cyclist53:04 How to keep up with Oliver + Wrap Upšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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A lot of storytelling in this one, and apologies that it got a little long, but covered the Road Race Blah and Crit Win! So use the chapters below to guide you to specific sections if you are short on time! Thanks to everyone that made this win so special. Truly appreciate you!Chapters00:00 Introduction2:20 Not being intimidated by other rides4:06 Less than ideal prep in the week before6:40 Visualisation and thinking of winning7:40 Heat / Temperature and it's impact on the race8:18 How the road race played out10:42 Cramp and the race final13:19 Takeaways from the road race15:59 Mindest post race17:22 Building momentum18:45 The day of the crit and my prep19:05 My race strategy22:07 The crit: power, course profile, group dynamics27:26 Coming into the final28:41 Race Breakdown29:38 Race Takeaways and Season takeaways32:33 Looking towards next yearšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Fresh off an overall win at Joe Martin Stage Race, Riley Sheehan is a class rider. Find out what he is working on to make the move to the highest level of the sport, does Riley's self coaching bring him success, what it took to get the win at the Joe Martin Stage Race and much more.You can find Riley Athttps://www.instagram.com/riley_sheehan/https://www.strava.com/athletes/2311517Chapters0:00 Intro0:54 Riley's Year-long game plan and key sessions towards Joe Martin Stage Race6:58 Training Metrics - HR, Power, RPE8:57 Riley's training hours per week9:52 Gym Work16:47 Riley being self-coached17:44 Which do you love more stage races or one day races?18:15 Parts of Riley's daily routine that gives success20:30 What's your big picture for cycling?22:17 Is there anything that you have done in training that slows you down?25:08 What is your best attribute in cycling?26:51 What are you trying to work on?32:05 The power of habit book 32:36 Nutrition on the bike38:58 How do you reset after some training setbacks?41:38 Is there anything underrated in cycling?42:42 Overrated in cycling?45:05 'I never...'45:57 What's your biggest inspiration47:44 What Riley has been doing to get better at the mental game50:05 Which races are coming up?51:41 Training for crits vs road races53:22 Where did you stay to ride each of the crits54:35 What is your final peice of advice55:35 How to keep up with Riley + Wrap Upšš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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BikeRadio #29 - How to do intervals in a short ride (30-50mins), The only zone 2 gurus, How to use experience to close up gaps in races, Metrics that might mess up our head - especially after time off, and Rest weeks.
Please use the chapters to guide this video!
Chapters 0:00 Intro 3:04 Only zone 2 gurus 6:19 Short ride intervals 8:50 Giving up space too easily + experience 14:52 Metrics messing with our head 17:23 Rest week periods 21:06 Keeping momentum going
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Add your questions in the comments for the next episode with Ellen! What do you want asked about nutrition and cycling?
Huge thanks to Ellen McDermott for coming on the show and diving into all things nutrition! This will be Part 1 of at least 2!
Ellen McDermott is a performance nutritionist for McD nutrition. Find out the biggest things that people have incorrect about nutrition on and off the bike, can we avoid cramp, and much more.
https://www.bulk.com/uk/electrolyte-powder.html
How to find Ellen: www.mcdnutrition.com https://www.instagram.com/ellen_mcdnutrition/ Ellen McDermott BSc Dip PN UKAD - Performance Nutritionist
Chapters 0:00 Intro 1:18 Nutrition for a new cyclist vs an experienced cyclist? 3:39 What is the biggest thing that people have incorrect about nutrition? 6:25 Carbs on the bike during endurance rides vs races 13:25 How fast do we digest carbohydrates? 17:30 Carbohydrate advice for racing 21:51 Hydration on the bike 31:10 Managing weight loss without losing power 38:05 Counting calories 42:56 Avoiding cramps 52:27 An actionable item that a new cyclist or experience cyclist could use 54:30 Race day carbs per hour 57:55 Wrap up
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
BikeRadio: A Dive into Macros, Taking into account Fatigue from off the bike, Why you should upgrade to Cat 3 to make you faster, and some takeaways from my races that might benefit you!
Please use the chapters to guide this video!
Chapters 0:00 Intro 3:42 Go hard enough for long enough to make meaningful change 6:03 Macro tracking 10:28 Fatigue or TSS from OFF the bike situations 14:10 Energy conservation in HARD group rides 18:06 Upgrade to Cat 3 ASAP 21:54 Deception in Average Watts 23:17 Winston-Salem Master's Crit 27:18 Boone Gran Fondo 32:35 Wrap up
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Daniel Matheny is a world class cycling coach from Colorado Springs. When he is not coaching athletes to National Jerseys and MTB World Cup qualifications, Daniel Matheny fights for national MTB championship titles and races close to the highest level in the US. Discover how to utilize VO2 Max workouts to your advantage whilst also learning some pragmatic advice for self coached athletes. This is a gem of a podcast!
How to find Danielā¦
https://mathenyendurance.com/
https://www.instagram.com/mathenyendurance/
National champs/mindset articles = https://mathenyendurance.com/choose-winning/
Seth Godinās The Dip article = https://mathenyendurance.com/surpass-the-dip/
Chapters
0:00 Intro
6:33 What are you up to these days?
8:30 How do juggle training/racing/family/work?
14:30 Danielās background in physiology
18:30 Coaching philosophies and soft skills
22:20 AI and coaching/training
27:24 Self coaching
30:30 How do you see the big picture as a self coached athlete?
33:34 Seth Godinās The Dip
39:12 40 minutes of VO2 and VO2 training
46:10 Peak and fade workouts
52:40 National champs/mindset
1:00:29 Danielās thoughts on strength training
1:07:22 Are you making gains in numbers or trying to fend off the losses?
1:11:22 Fondo riding
1:12:09 How do you manage athletes that always ride hard that donāt need to?
1:13:20 Why ride endurance?
1:24:25 Wrap up
VO2Max Training Pack: https://www.trainingpeaks.com/trainin...
VO2Max / Paceline Sim: https://www.trainingpeaks.com/trainin...
Anaerobic Training Blog: https://www.evoq.bike/blog/anaerobic-...
All Plans: https://www.trainingpeaks.com/coach/e...
Email me for Coaching Options: Brendan@EVOQ.BIKE
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļø If you enjoy the podcast, please follow on Spotify and leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
Check out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/...
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones
CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan
MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=4765...
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps
Mushrooms:https://shop.realmushrooms.com/
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content:https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
A lot happening in this one! Check the chapters to hone in what is applicable to you!
First part of BikeRadio is mainly for the OG's that have been following along for a bit.
It also includes some IRL even notices and questions on what YOU THE YT PEOPLE want from Membership.
BikeRadio: Balancing VO2Max and Endurance, New Kits, Rest Weeks after Mega Weeks, and More. Check the chapters! Then, Dirty Kitten Gravel Recap! Crashing, Heat, Nutrition, Tactics, and Tubeless! I mentioned Macro Tracking but I'll dive into this in the next video.
Chapters 00:00 Intro 1:02 Taking everything from the pros to yiu 2:09 Thanks for the shoutouts! 4:17 Should we do exclusive content? 5:59 Dropping our shirt costs! 6:27 Our new kit! 7:40 Rest weeks after mega blocks 11:24 Make sure that you can match the surges 15:07 Dirty Kitten Gravel 23:42 Wrap up
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Keegan Swirbul (or KegGag on Instagram!) is a professional cyclist riding for Efapel cycling. Find out how Keegan climbs so damn fast, how he comes back from some adversity and discover how most professionals' training may not be PERFECT!
You can find Keegan at:
https://www.instagram.com/keggag/
https://www.strava.com/pros/3512815
Chapters
0:00 Intro
3:20 How do you climb so damn fast!
7:50 How do you put your goal races and year training together?
10:25 Zone 2 rides
13:30 What training metrics are you using?
15:30 What do you do for rest weeks?
17:03 The balance of volume and intensity for success
19:02 High torque work
22:27 Different training methods that Keegan has dabbled with
26:10 Stage racing mindset
27:27 What do you do before a 5 or 7 day stage race?
29:30 Keeganās thoughts on Gym training
34:39 What have you learned over the years that has made you better at cycling?
37:22 Whatās something that youāre trying to improve on this season?
38:29 How do you bounce back from adversities?
40:00 Advice to get through the hard times
43:33 Keeganās Nutrition - Racing vs Training
45:23 Underrated and Overrated in cycling
52:11 Which race are you looking forward to this season?
52:33 Keeganās biggest obstacle56:34 What your best piece of advice for the newer cyclist
59:34 What is the best way to keep up with Keegan
VO2Max Training Pack: https://www.trainingpeaks.com/trainin...
VO2Max / Paceline Sim: https://www.trainingpeaks.com/trainin...
Anaerobic Training Blog: https://www.evoq.bike/blog/anaerobic-...
All Plans: https://www.trainingpeaks.com/coach/e...
Email me for Coaching Options: Brendan@EVOQ.BIKE
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļø If you enjoy the podcast, please follow on Spotify and leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
Check out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/...
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones
CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan
MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=4765...
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps
Mushrooms:https://shop.realmushrooms.com/
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content:https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
In this episode we'll look at pre-race sugar (too much), tactical strategy when racing multiple races in a day, ketones between races (good idea?), why I attacked when I did, and more (check the chapters!)
Chapters 0:00 Intro 2:04 Pre race nutrition - too much sugar? 3:55 Salisbury Circuit Race - The masters crit 5:25 Ketones between races? 6:28 Salisbury Circuit Race - The P/1/2 race 11:28 Post race nutrition 13:30 Hampton Crit - Masters State Championships 15:50 Hampton Crit - Race 2 17:45 Comparing my tactics of Salisbury vs Hampton 18:11 My numbers and my training 19:15 Upcoming races - Dirty Kitten, The purrito supreme
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Mason Hollyman is a pro cyclist with Israel Premier Tech. While classified as a climber, you'll hear about his journey to the pro ranks whilst figuring out what type of rider he really is.
You can find Mason at: https://www.instagram.com/masonhollyman_/https://www.strava.com/pros/12572856
Chapters 00:00 Introduction 01:17 What are your big goals of the altitude training camp? 02:20 What does your race calendar look like for the rest of the year? 02:56 Do you do well at altitude? 03:56 Masonās start to the season ā why was it rough? 06:28 How do you shape your yearās coaching? Do you work with a coach? 09:43 What kind of sessions do you like to do? 14:08 Power vs Heart Rate vs RPE 15:18 Gym Training 16:48 What have you learned about cycling that has made you better at cycling? 18:23 How do you refocus when things arenāt going great? 20:15 Who in the pro ranks are your mentors? 21:35 What sticks out on the training camp with Chris Froome? 22:33 What is your favourite food? 23:03 What are you trying to improve on for the rest of the season? 23:53 How do you plan out target races for the year? 25:53 Masonās daily routine for success 27:53 How does the upgrade from the conti IPT team to the world tour team work? 29:03 Was there any failure that was a great lesson? 32:07 Masonās long ride and race nutrition 35:15 Cycling Tech 36:32 Anything underrated in cycling? 39:49 Anything overrated in cycling? 40:49 āI never...ā 41:19 Masonās Tips for success in cycling 44:44 How to keep up with Mason 45:43 Wrap up
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Welcome to BikeRadio, the quick show that touches on topics that come up with EVOQ athletes, emailed questions to me, and aspects from our own training and racing.
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
In this episode, I'd like to recap some tips from North Winds Gravel Race in Rodman, NY, as well as the P/1/2 New York State Road Championship, at Capital Region.
Also, to start, I've had a bunch of questions after my video on Amateur Nationals...was it just a bad day? Why was I riding so much in France? It didn't seem like I was doing intervals... Well, the past 8 months has had some personal things going on that I'll quickly mention to add more color to what has been happening, especially for those who follow my training and were wondering "What the hell is this guy doing!?" Anywho, feels great to be back to REAL TRAINING AND RACING.
Chapters
0:00 Intro - Bike race tales!
1:04 The one minute overview of my personal things
2:38 My self coaching
3:20 Amateur Nationals!
5:03 Landry is coaching me!
5:38 Why did I originally want to ride a bike?
6:25 Capital Region Road Race
7:33 My pre race nutrition - newbie cyclists listen up!
9:46 Captial Region Road Race
14:16 North Winds Gravel
18:21 Thereās no training like racing
19:39 Upcoming races!
19:57 Wrap up
VO2Max Training Pack: https://www.trainingpeaks.com/trainin...
VO2Max / Paceline Sim: https://www.trainingpeaks.com/trainin...
Anaerobic Training Blog: https://www.evoq.bike/blog/anaerobic-...
All Plans: https://www.trainingpeaks.com/coach/e...
Email me for Coaching Options: Brendan@EVOQ.BIKE
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļø If you enjoy the podcast, please follow on Spotify and leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
Check out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/...
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones
CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan
MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=4765...
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps
Mushrooms:https://shop.realmushrooms.com/
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content:https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Thank you to Cooper Johnson for joining me on the EVOQ BIKE podcast. Cooper currently rides for Hagens Berman Axeon Professional Cycling Team. Cooper and I chat about the training that it takes to be a pro, Cooperās daily routine, how the sauna is used to aid performance, and much more!
You can find Cooper at:
https://www.instagram.com/ccooper.johnson/https://www.strava.com/athletes/8476582
Chapters 00:00 Intro and current training plan 05:50 Cycling metrics 07:06 Early season vs Race season training focus 09:21 Training volume 11:16 Which workouts show that you are going well? 12:44 Do you prefer stage races or one day races? 13:27 Adjusting to stage race tactics 15:10 What have learnt that has made you better at cycling? 18:25 What is your best attribute in cycling? 20:09 What do you want to improve on? 23:34 Cooperās Daily Routine 26:38 What is the best piece of advice that youāve ever received? 28:04 How do you reset when you hit a low? 29:01 How often do you do back to back hard days? 32:31 On bike nutrition 34:17 Off bike nutrition 35:22 The Sauna 37:54 Cycling Tech 38:49 Underrated and overrated in cycling 43:49 Cooperās Inspirations 44:02 āI neverā¦ā 47:21 Which races are you looking forward to? 48:12 Tips for success as a cyclist 51:32 Cooperās advice for a newer cyclist 54:32 How to keep up with Cooper and wrap up
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
How do we get away and stay away? Or nail the hard finish? Good luck with the training and at your next race, or practice race, or group ride!!!
00:00 Intro to making the attack stick 00:45 So many variables; but this guy exploded 02:21 Attacking from the peloton, Hard Starts instead of 30/30s 03:56 Knowing 500W by feel...PRACTICE 04:50 Multiple surges 06:22 What does the surge "cost"? Know that feeling 06:50 Dropped at Capital Region P/1 08:50 Understanding full commitment to a move at the right time 10:18 risking it all; there's so many variables, not one answer 11:30 What if you don't know the course or competition? 12:40 Zone 2, so hot right now....š 13:08 Training Distributions, 4 minutes is massive! 14:55 Conclusion, start small!
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
A big thank you to AJ August for joining me on the EVOQ BIKE podcast. AJ is the current Junior National TT Champion, riding for Hot Tubes Cycling. As a dual Road and CX racer, AJ has an interesting approach to training and racing. We chat about the training that is required to focus on the world championships in Glasgow, Scotland, the step up to the European level and much more!
You can find AJ at:
https://www.instagram.com/aj__august/
Chapters
00:00 Intro 1:10 How do you manage CX and Road? 2:30 How do you stay focused on what you are doing? 3:35 Training metrics 4:10 How does training shift depending upon CX or Road? 5:54 Zone 3 and current training 7:35 Solo vs Group riding 9:12 Stage race or a one day race? 9:45 Gym 11:07 AJās 2023 race calendar 14:35 What have you done to approach the European level? 19:04 Key cycling learning points 18:05 How do you focus on reading the race? 19:55 G Tour and Rochester training races 21:11 What is your best attribute in cycling? 22:50 What do you want to improve on this year? 23:34 AJās Daily routine 24:40 What is the best piece of advice that you have ever received? 25:55 Fast training rides 26:37 Road racing mindset 27:23 What is your reset button and how do you interact with your coach? 29:59 AJās nutrition 31:04 Cycling tech - Aero 34:30 Whatās overrated in cycling? 36:48 Off bike nutrition 37:29 Pre race nutrition approaches 38:30 What is your biggest inspiration? 40:20 āI neverā¦ā 41:55 Top 3 skills for success for AJ 43:30 How do I know what team to join? 44:30 What are you up to when you're not riding? 45:20 What is the best piece of advice to get to where AJ is 46:28 How to keep up with AJ and wrap up
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
DeltaGās Brian McMahon and I chat about the recent advances in understanding how Ketones can increase your EPO and make you faster. We cover recent studies published using DeltaG, why you may want to try ketones to make you faster, and the use of Ketones in the TOUR DE FRANCE.
You can find Brian and DeltaG at: https://twitter.com/BrianMcMahon126https://twitter.com/deltaGKetones
Try Delta G Tactical ON the bike: https://www.deltagketones.com/products/g-tactical?discount=Brendan&rfsn=6916303.afbe269&utm_source=refersion&utm_medium=affiliate&utm_campaign=6916303.afbe269
Studies mentioned in this video: Ketones & EPO Study: https://researchportal.bath.ac.uk/en/publications/ketone-monoester-ingestion-increases-post-exercise-serum-erythrop Exogenous ketones and EPO Study 2: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP284346
Summary of these studies. The purpose of this study was to assess the effect of ketone monoester ingestion on postexercise erythropoietin (EPO) concentrations. Why Is EPO Important? EPO is required for red blood cell production. EPO is the primary regulator for production of red blood cells that transport oxygen in the circulation from the lungs to the tissues. Athletes ingested equivalent to 1/2 to 3/4 a bottle 1h and 2h post-exercise with a carb/protein mix, and blood samples were taken 7 times over 4 hours. In conclusion, ketone monoester ingestion increases postexercise erythropoietin concentrations, revealing a new avenue for orally ingestible ketone monoesters to potentially alter hemoglobin mass.
Chapters 00:00 Intro 00:37 What is EPO? 01:12 Ketone and EPO study 02:05 DeltaG and Ketone uses 05:15 The benefits of Ketones based upon the study 09:29 How does the timing matter on taking ketones? 12:58 How does taking ketones alter blood glucose levels? 16:11 The focus from ketones 19:06 A key note on EPO studies 20:44 How to keep up with Brian and DeltaG 22:42 Performance of Ketones in the Tour de France 26:19 DeltaG Ketones in a 20 minute TT Study 27:01 Be critical of the studies! 28:11 Wrap up
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
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The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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A massive thank you to Paul Double for joining us on the EVOQ cycling podcast. Paul is a professional cyclist for Human Powered Health Cycling. He has recently been racing at the Great Britain National Champs and the Tour of Slovenia.
Paul and I chat about pro training approaches, key takeaways after several years of professional racing, the Human Powered Health team tech, Paulās thoughts about weight in cycling and much more.
You can find Paul at:
https://www.instagram.com/pauldouble96/
https://twitter.com/TheDoublePaul
https://www.strava.com/pros/4420357
Chapters
00:00 Intro
00:40 Paulās Current Training Approaches and Recent Racing
07:15 Gym work
09:18 Paulās Key Workouts
10:22 Paulās Early Season Racing Mindset
12:00 Training Within Race Blocks
12:53 Takeaways After Professional Racing for Several Years
17:28 What do you want to improve on over the season?
18:02 Reflecting on nationals, what did you need to improve?
20:25 What is your best attribute in cycling and how do you use it to your advantage?
22:14 Paulās daily routine that gives success in cycling
25:00 Nutrition - On bike vs Off bike
29:30 Human Powered Health Team Tech
31:15 Overrated vs Underrated in cycling?
31:45 Paulās Thoughts About Weight in cycling
36:45 Paulās Inspirations
37:39 āI neverā¦ā
38:27 What races are you looking forward to this year?
39:23 Top 3 attributes that have given success
43:57 Off bike activities
44:40 Paulās best piece of advice
47:10 Max Steadman as a coach
48:46 Wrap up
VO2Max Training Pack: https://www.trainingpeaks.com/trainin...
VO2Max / Paceline Sim: https://www.trainingpeaks.com/trainin...
Anaerobic Training Blog: https://www.evoq.bike/blog/anaerobic-...
All Plans: https://www.trainingpeaks.com/coach/e...
Email me for Coaching Options: Brendan@EVOQ.BIKE
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļø If you enjoy the podcast, please follow on Spotify and leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
Check out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/...
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones
CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan
MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=4765...
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps
Mushrooms:https://shop.realmushrooms.com/
Best shades: https://www.julbo.com/en_us/
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130 miles, 17,000 feet of climbing: how to approach a race of this magnitude! I learned some good tricks!
Thanks for the invite Bodo, SO STOKED for 2024!!!
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
00:00 Intro 00:10 Training Tips 01:07 Race Metrics 01:55 Carbs / Salt - 1100g not enough! 04:30 Ketones - needed more! 05:47 Lactigo Midrace trick 07:21 Pacing the HARD 08:13 End of day efforts 09:33 Mega Mindset 10:42 Drafting on Gravel 11:42 WE NEED YOU!
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Huge thanks to Vlad for coming on the podcast! From Junior Worlds podium to the Giro Next Gen White Jersey, Vlad is making his mark year over year. He's another young ripper with tons of experience and awesome training insights!
Chapters (does not include ALL questions!) 00:00 Intro 02:09 Being ready for every race 04:52 Peaking 08:07 Power or Heart Rate? 09:11 Volume or Intensity? 10:53 In the Gym or Not Worth It? 13:31 Any favorite workouts? 15:40 Nose breathing on endurance rides 18:01 What have you learned about cycling that's made you better at it? 23:30 #1 thing in daily routine that leads to success 25:11 Best piece of advice? 26:50 FOCUS ON YOUR TRAINING 30:06 Nutrition 35:05 Fiber 37:30 Aero "stuff" ;-) 38:05 Biggest Inspiration 40:48 Wrapping up! 2023 Plans 45:00 WE NEED YOU to subscribe to the channel! 46:05 VLAD'S PARTING WORDS!
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
In order to find success in hill climbs, we need both aerobic and anaerobic power. The training needs will differ athlete to athlete, but also based on what the COURSE demands (a 3m Hill Climb or KOM should be ridden differently than a 10 minute Hill Climb or KOM).
I hope this video helps parse this out. Shill: If you do need help, I'd recommend you look at the VO2Max link below, and the Over Unders. For anaerobic training, check out the free blog; the workouts are listed there.
00:00 Intro 00:55 Four Biggest Physiological Determinants of Your Success 01:20 Aerobic vs Anaerobic Power 01:34 Anaerobic Power 01:50 Muscular Strength 02:27 Functional Threshold Power 02:59 Should I Train Aerobic or Anaerobic Power for Hill Climbs? 03:24 Three Different Types of Durations 04:49 Watts per KG! Not ALWAYS 05:40 Pacing 05:54 Oxygen Deficit for PACING, shout out to Tom Bell 08:00 Season Planning 11:34 WE NEED YOU to subscribe to get even more World Tour athletes and Olympians!
VO2Max Training Pack: https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-training-pack-with-top-10-workouts
VO2Max / Paceline Sim: https://www.trainingpeaks.com/training-plans/cycling/tp-297603/vo2max-and-paceline-sim-build-before-races
Anaerobic Training Blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling
All Plans: https://www.trainingpeaks.com/coach/evoq-bike#trainingplans
Email me for Coaching Options: Brendan@EVOQ.BIKE
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Huge thanks to Aidan for coming on to the podcast. Aidan runs Charles Coaching, aka CCNS, and I've known his name ever since I started riding, when Big Ben Wolfe and I were at a training camp in California.
Aidan and I discuss a lot of training topics, including the classic HR vs PWR, heat adjusted power, 30/30s for VO2max and when they are too anaerobic, and a ton more.
Hope this helps you get faster!
Check out Aidan's links below, as well as EVOQ's!
https://heatadjustedpower.com/https://www.charlescoaching.com/
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Did you hear Andy Coggan on the Inside Exercise podcast? He goes against the grain on Zone 2 training. There is longstanding misconception that you need to oxidize fat to become better at oxidizing fat. "We are good at this without trainingā.
I'm a huge fan of Zone 2 endurance training, so I'm a bit biased here, but at the same time, I don't agree with everything in the podcast...all roads don't lead to Rome. If you're high intensity days are Sweet Spot, good luck at a road race or criterium or gravel race (more on that in an upcoming episode).
He does not "pull punches" when San Millan's obsession with Zone 2 training comes up.
"The single most important aspect of endurance performance is Muscular metabolic fitness (lactate threshold) vs cardiovascular fitness (vo2max)"
āPeople think that lab based testing is the gold standard", and that is not true! PERFORMANCE ITSELF IS! Science is not the gold standard.
Definitely give the episode a listen: https://www.youtube.com/watch?v=-6DhfMJH84E
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
I love having insane rippers that are also coaches on the podcast. Cade is a hard knocks type of athlete, and it's evident that he knows how to go in the dojo and DO THE WORK. So many interesting gems in here. Huge thanks to Cade for coming on!
Find Cade here: https://www.instagram.com/cbikemore/
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Some good reminders here. Main topics include:
Part of race prep is racing. Sodium and Feed Zone Planning Environmental changes at your next race Tactics: possibly misplayed this one even though I got shelled before I got a chance to execute it! Plan for 2024
No excuses, just didn't have it. Didn't bring the A game, and even if I did, maybe I'd get the same result. Dudes were RIPPING.
ONWARDS!
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Huge thanks to Patxi for coming on the podcast as he's in Andorra for an altitude camp with the Tour de France squad! As a former Lampre rider and currently working with Team Movistar, Patxi has a ton of experience that he shares with us. There's so much in this podcast to absorb in order to help us all get a little faster. Thanks Patxi!!
Check out his website here: https://360-cycling.com/
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Welcome to BikeRadio, the quick show that touches on topics that come up with EVOQ athletes, emailed questions to me, and aspects from our own training and racing. Today is mainly on getting your First Cat 3 podium: early season litmus, training races, mental FORTITUDE, lessons learned, big picture progression...
Losing Motivation: what is your goal?
Do you need a rest week?
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible!
ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!
The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Huge thanks to Colby Pearce for coming on the podcast! You may be familiar with Colby from his absolutely amazing racing career, or more recently his work with Team EF Coaching and his own podcast, Cycling In Alignment. We went LONG on this pod, touching a lot of topics. There's a lot to absorb in this one. Thanks Colby!
Why the group ride should die Bioindividualiuty Lifting variability 4x5 maximum intervals Interval duration Russian step Test N of 1 Gravel vs Dead Road
teamefcoaching.com
His philosophy (nothing is set in stone!) https://www.colbypearce.com/coaching/
https://www.colbypearce.com/the-spectrum-of-sugar-a-discussion-of-fueling-for-rides-training-and-racing-performance/
šš½ If you're new to the channel, welcome! Check out some other training resources below.
āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
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The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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A bunch of topics in today's BikeRadio, which is our potpourri podcast of a lot of different topics that have come up over the past couple weeks.
End of Week 3 - push hard or dial back? New to training 18months You should have better results Metric goals, 300w for 3hā¦what does that get you? MAGIC VO2Max for Group Rides
šš½ If you're new to the channel, welcome! Check out some other training resources below.
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The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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After reading Matt's Book, How Bad Do You Want It, and coming across his blog, I reached out to see if he'd come on the pod! Great coaching insights all around, and really enjoyed this training chat! Check out Matt's links below!
https://www.8020endurance.com/https://dreamruncamp.com/https://www.instagram.com/8020endurance/
šš½ If you're new to the channel, welcome! Check out some other training resources below.
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The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Landry posted an awesome blog recently, and I wanted to highlight some of the big points in this video:
- I only have 60 minutes to ride; should I make it a tempo ride?
- What are the benefits of the "middle" zone, say tempo or low threshold?
- Is there an appropriate time to do intervals by RPE and not look at the numbers?
- I know I shouldn't go for KOMs on every ride, so how can i incorporate that? It's fun!
- How "bad" are surges on Zone 2 rides? Let's say if I only have 5 of them
- Muscle fiber types, Do anaerobic fibers become aerobic fibers with endurance training?
- If my training already has 3-6% of Zone 5 and 6, do you think I'll get faster with more enduranceĀ miles?
Blog: https://www.evoq.bike/blog/the-science-of-cycling-understand-exercise-physiology-to-get-faster
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Huge thanks to Drake from CS Velo!! You may have read about him stealing everyone's KOMs in VeloNews, but he's also crushing some big road races and time trials. Drake shares a TON of knowledge in this podcast on a wide range of topics! He's definitely made us all a little bit faster from this one. Thanks Drake!
Follow him on Strava: https://www.strava.com/athletes/18571326
šš½ If you're new to the channel, welcome! Check out some other training resources below.
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The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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šš½ If you're new to the channel, welcome! BikeRadio is a potpourri episode of cycling training and racing topics that don't need a full episode on their own. Hopefully these quick hitting topics in 10 minutes or less will help you hone your training, and THINK š¤ more about ways in which you can get stronger.š Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Huge thanks to John for coming on the podcast and sharing a TON of knowledge! Hmm, do we all need mountain bikes now? More on that in the podcast, along with a ton of tips to help us all get faster, and try to get to John's amazing level!!! This guy is at the pointy end of a LOT of races!!Good luck this year John! Keep up with him on Instagram: https://www.instagram.com/johnborstelmann/ šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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We had a great race in Virginia, getting the win with Landry! I wanted to share some things that stuck out to me since it's been over a YEAR since my last race (due to COVID, 3 broken bikes, and some life woes last year). But I'm back! Breakdown of big ride nutrition and race nutrition for long days and tacticsKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offRACE: https://www.strava.com/activities/9065039023 May 5 Mega Training Ride: https://www.strava.com/activities/9017349339 šš½ If you're new to the channel, welcome! Check out some other training resources below. āļøIf you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.šThe best way to support the channel is to SUBSCRIBE and turn ON Notifications so that we can get the best guests to bring you the best interviews possible! ā”ļøCheck out our sponsor's links below: I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogJoin the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-StoreKetones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Huge thanks to Lucas for jumping on the podcast! We connected as his teammate, James Piccoli, had been on previously, and we were chatting on Instagram and decided to record a quick podcast. His thoughts on "writing your own story" is something that I have reflected on this past week; I hope you enjoy writing yours as you hear some wise words from Lucas. And of course, we chatted carbs and intervals as well.
Thanks Lucas!
https://www.instagram.com/lucas_de_rossi/
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Welcome to the pod! BikeRadio is a quick hitting potpourri of topics that don't all need their own video. Today, we'll quickly discuss:-"Hey, I'm 4 weeks out from BWR, can i get ready for it?" that hay is in the barn!-Sugar water bottles: 70g? 200g?-Changes I'm making to my lifting in order to hit the hard intervals as race season is HERE!-Direct Communication with your coach-Pre-race visualization and those pre-race nerves that pop up-Why is there an alligator on a bike shirt? If you're new to the channel, welcome! Check out some other training resources below. If you enjoy the podcast, please Follow on Spotify or Leave a 5 Star Review on Apple; Thank you!The best way to support the channel is to SUBSCRIBE! Also, check out our sponsor's links below. I personally use these products DAILY, have asked for their support, and want to share them with You!The new shirts! http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Huge thanks to this Atlanta ripper, Artem Shmidt, who has been putting up some solid results early in the season. Another young gun on HB Axeon that not only crushes on the bike, but has a great head on his shoulders.Mega thanks Artem! Keep smashing, and thanks for dropping gems! š§šFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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-trainer fatigue is huge right now, NOW is the time you need to ride. -when someone says that weight doesnāt matter for crits: body fat is not speed-anaerobic training: it might not be just "2 sessions, it happens so quickly!"ā¦.regaining your sharpness might depend on how you respond to training-first 5 races if you're new to racing, just scratching the surface of learning!-Andy Coggan and the science of training-When Volume is Not a good thingEVOQ Gear: http://grindcitydesigns.com/evoqbike/shop/homeFull Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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Huge thanks to Forrest Lee Howard for jumping on the podcast to chat about his training. I've been fortunate to share some mega rides and experiences with Forrest, so at times I get a little too chatty with him, my bad (I've been trying to shut up and speak less during these, but Forrest got me hyped lol).So many gems, and the podcast gets better and better as it goes. He closes with some wise words that I will be paying attention to!Follow him at the races, and sometimes he posts on IG: https://www.instagram.com/forrestleehoward/All of our links below for some free speed and tips.Thanks for watching, and please Subscribe. It helps a ton.++++++++++++++++++++++++++++++++++++++++++++Full Blog With Training Tips: www.evoq.bike/blogSubscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Along on Strava: https://www.strava.com/pros/5889EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% offLactigo: www.lactigo.com/brendan MORE WATTS and LESS BURNAirofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGWBest Chamois Cream: https://www.hellobluecbd.com/, Code BrendanCordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
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people been asking about these: http://grindcitydesigns.com/evoqbike/shop/home
Please leave a 5 star review on Apple, and Follow and š on Spotify, THANK YOU!
š¦ š š¦ š š¦ š š¦ š š¦ š š¦ š š¦ š š¦ š š¦ š š¦ š š¦ š š¦ š š¦ š
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Thanks for digging into these Landry! Many of you know Landry from his extensive list of blogs that he's posted on the site, so it's great to hit some of these cycling training questions with him!
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EVOQ Training Packs: https://www.evoq.bike/training-packsĀ
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Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62Ā
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Desire, Costs, and Acting on Commitment. This book makes some amazing points for training, and life. It's not a shortcuts book, but it's a focus and use your time wisely book. https://amzn.to/3A69Nw7
This really resonated as I prepare to hit my 5 x 5's today at VO2Max.
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Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
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I could chat with Michael about training and racingfor 4 hours. In the spirit of not taking up his whole day while he's in Girona, Spain, we kept it to 80 minutes.
Michael goes in depth on how he approaches his training with a wholistic outlook, while racing some of the biggest pro races in Europe.
A truly fascinating conversation with a young ripper with a great attitude and mindset. ATL should be really proud of this one (I know they are!). Hey Airport Ride, we see you!
Thanks Michael, best of luck with all that life has in store for you. BIG THINGS no matter where it goes and what you do.
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EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones
CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
- Feeling disengaged? Thatās ok! What to do...
- combined race fields...they stink, period. But it's gonna happen.
- donāt apologize to your coach if you donāt do something. do this for you.
- When you get so in the groove that you forget how well something worked; you stop doing it and rediscover it āagainā down the road; here are 3 things that currently have popped back up for me
- over tapering, this weekend for exampleā¦..
- season opener with Owen!
--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Huge thanks to our newest Coach, Will Hardin from Project Echelon Racing, for coming on the Coach's Podcast, where Will shares his thoughts as a coach and pro racer on a myriad of training topics!
If you enjoyed this interview, please Subscribe to the channel! Thank you!
Below are some links that Will mentions in the podcast:
Core body temp sensor podcast links:
Coach: Olav
https://www.richroll.com/podcast/olav-aleksander-bu-729/
Athletes: Gustav and Kristian- World Champion Triathletes
https://www.richroll.com/podcast/gustav-kristian-712/
DC Rainmakerās review on the core temp sensor:
https://www.dcrainmaker.com/2020/08/hands-on-cores-new-skin-body-temp-sensor-with-garmin-wahoo-integration.html
Topics Discussed:
HR vs. Power
Hr or power for zone 2
High zone 2 or low zone 2? How does this vary for different levels of athletes.
VO2max training: hr or power?
How much focus do you put into HRDecoupling
VO2Max Training
How do you decide which VO2max workouts for each athlete?
Do you look at FTP:vo2max power at all in order to dictate training?
Strength
Strength training: yes or no? Who yes and who no?
Strength: base vs race
Misc QuestionsWhat are biggest signs of fatigue / fitness
Favorite sessions that you just love?
Soft skills: how do you coach athletes on things like āgo find fast linesā and improve CX skills or work on crit cornering etc? As opposed to power/hr training
what excites you about the future of training and coaching?
1 tip for recovery
1 tip for newer riders
Nutrition
On the bike diet vs off the bike?
Low fiber diets for racing?
Fasted or carb restricted training?
Stress Reduction/Management
Methods for Stress reduction?
Whoop? Aura? No wearable?
++++++++++++++++++++++++++++++++++++++
Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Hey Brendan, I'm interested in your thoughts about whether Ketones provide any benefit for a short race, maybe lasting about a 1 1/2 hours or so? Or is any potential increase in performance for such a short effort so minimal it wouldn't be worth spending $30?
After you listen, if you want to try, and get 15% off, these are my favorite: https://tinyurl.com/DeltaGKetones
++++++++++++++++++++++++
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
"10 hours is a luxury! What about 6 hour a week training?" LG
00:00 Welcome
00:22 Falling into Sweet Spot
00:48 The 4 Things Iād Train
03:09 Endurance and VO2Max
03:27 Lactate Threshold
04:25 Why WOULD We Train Tempo? Constant Power FTP?
05:49 Iām not Poo Pooāing on these other methods!
06:32 Glycolytic Training vs. Fat Oxidation Gains
07:00 Scheduling The Sessions
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
TLDL: Go Race. You'll learn so much that is hard to explain until you go race.
++++++++++++++++++++++++
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuEĀ
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packsĀ
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetonesĀ CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62Ā
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Sometimes the pendulum swings a bit closer to crazy than "everything is just clicking". You're not alone in that! We've gotta juggle, and hopefully this helps you find some grounding in making it all happen. Good luck!
++++++++++++++++++++++++
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Huge thanks to Tyler, aka Vegan Cyclist, for sitting down for 21 Questions! We covered a lot of topics, and while the chapters are listed below, each one goes into many tangents. Thanks for being so candid Tyler!
00:00 Welcome
00:16 We connected through Delta G
02:20 āRapid Fire Questionsāā¦well, kind of ;-) 02: 25 gels and bars or candy and sandwiches?
04:15 high or low socks
04:58 tire width
05:50 speed suit or bibs and jersey
06:00 waxed chain or wet lube
06:15 in the gym or not worth it
09:49 self coached or coach
12:36 Mental side of ultra
17:20 Iowa Wind and Rock and Unbound 350 Starting Pace
18:48 Riding through the night
20:13 Favorite Post Ride Food
23:40 If you could ride with one person, who would it be?28:04 Whoās training or racing intrigues you?
29:33 whatās your best attribute in cycling and how do you use that to your advantage
31:38 what do you think is a fad/changing in cycling?
35:56 Whatās underrated in cycling?
36:27 Whatās one thing you donāt normally talk about?
40:40 Piece of advice to newer cyclists
41:46 I neverā¦ (storytelling!)Making videos and content
48:03 Top 3 skills for success in LIFE
55:43 KETONES!!! ALL KETONES!! Ultras
01:22:24 Closing Words. WHY CARE? WHY TRAIN?
Ketones Discount Code! https://tinyurl.com/DeltaGKetones
Ketones 101 Blog To Learn More: https://www.evoq.bike/blog/ketones-and-endurance-sports-performance
Plus take a second and subscribe to the channel because it really helps us out! Thank you!
+++++++++++++++++++++++++++++++++++
Full Blog With Training Tips: www.evoq.bike/blog
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Aaaaand, the question you should ask any athlete that is pushing a sponsored product.
Jay asked: Whatās your nutrition plan for multiple of these a week? As in, split between gels+mix vs solid food, and what solid food are you packing or buying on the road? Gel bill would be sky high with my current nutrition strategy for multiple long days!
++++++++++++++++++++++++
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
EVOQ Gear: http://grindcitydesigns.com/evoqbike/
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
Hr or power for zone 2?
High zone 2 or low zone 2? How does this vary for different levels of athletes?
How much focus do you put into HR Decoupling?
VO2max training: hr or power?
How do you decide which VO2max workouts for each athlete?
Increasing FTPā¦how do you go about that? 4 x 8. over unders, something different?
Any favorite sessions come to mind that resonate well with different athletes?
What are biggest signs of fatigue / fitness
Strength training: yes or no? Who yes and who no?
Soft skills: how do you coach athletes on things like āgo find fast linesā and improve CX skills or work on crit cornering etc? As opposed to power/hr training
What excites you about the future of training and coaching?
1 tip for newer riders
Methods for Stress reduction?
Check out Adam and Source Endurance here: https://source-e.net/
++++++++++++++++++++++++
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
I don't prescribe these often, but shine some light as to when I do. Please remember to leave us 5 āļø on Apple and Spotify! Thank you!
Ramp down in 12 steps1 min @ 115-120 % of FTP
30 sec @ 80 % of FTP
1 min @ 113-115 % of FTP
30 sec @ 80 % of FTP
1:30 @ 108-110 % of FTP
30 sec @ 80 % of FTP
1:30 @ 105-107 % of FTP
30 sec @ 80 % of FTP
2 min @ 102-106 % of FTP
80-90 rpm
45 sec @ 80 % of FTP
3 min @ 100-105 % of FTP
3 min @ 60 % of FTP
++++++++++++++++++++++++
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
Sometimes "progression" can make us see failure, when it's not really failure!
00:00 Welcome
01:00 Progressive overload and endurance?
01:40 Progression and RPE; itās not always MORE WATTS
02:13 If it was always More Absolute Wattsā¦
02:22 Less time, ride harder?
03:01 Hyperfocused on āBlock Trainingā
03:44 The first 5 workouts of a blockā¦
04:28 Arbitrary Starting Pointā¦is 4 x 10 or 5 x 5 or xyz the perfect starting spot?
05:05 How do we look at physiology in our training?
05:42 IF I MISS A SESSION IT DOESNāT MEAN IāM NOT PROGRESSING
07:13 A Threshold Example
08:27 Stay sane during training! This should also be a source of ENJOYMENT!
08:40 MORE MORE MORE MORE MORE when races approach
09:08 donāt overly focus on just one workout. Look at the TRENDS!
09:30 You should be able to tell if youāre getting race ready
09:53 BONUS VO2Max TIP
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
Be nimble with the training calendar! Sometimes you just need to call an audible!
++++++++++++++++++++++++
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
Have a great week of training! Some important topics that might not need a full pod to themselves; or maybe they do! But here we go....welcome back to Bike Radio.
š¦š¦š¦š§Ŗ š¦š¦š¦š§Ŗš¦š¦š¦š¦š¦š¦š¦š§Ŗš¦š¦š¦š¦š¦š¦š¦š¦š¦š¦š¦š¦š§Ŗš¦š¦š¦š¦š¦š¦š¦š¦š¦š¦š¦š¦
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
Bear with me in the beginning because I need to give roses while people can accept them.
Tyler's vibe on IG is so happy and contagious. He puts out goodness and is stoked for other people.
-
gels and bars or candy and sandwiches?
-
high or low socks
-
tire width
-
speed suit or bibs and jersey
-
waxed chain or wet lube
-
in the gym or not worth it
-
group ride or solo smash
-
self coached or coach
-
stage race or 1 day
-
vo2max training: hr or power
-
Favorite post ride food
Sponsor shout out!
-
Best advice youāve ever received
-
If you could ride with one person, who would it be?
-
Funniest thing youāve read about yourself on the internet
-
what are you the best at in cycling and how do you use that to your advantage
-
what are you the worst at, and what are you doing to improve that
-
what excites you the most about life right now?
-
What worries you the most about the future?
-
what do you do when you feel like youāre riding like
-
biggest inspiration to keep pushing forward
-
how do you craft your training calendar together
-
whatās your favorite workout
-
tell me 2 interesting things about your equipment
-
tell us one thing about you that you donāt want us to know
-
favorite teammate of all time
-
best piece of advice for the newer cyclist
-
whatās so metal about metal?
-
1 thing in daily routine that shows biggest return to your success in sport
-
do you focus on aerodynamics and best way to improve aerodynamics
-
Finish this sentence: I neverā¦
-
Top three soft skills for success
-
what race are you most looking forward to?
-
Mentality when marketing yourself IRL and online?
"Woah. Finally met this guy last year and he was so friendly and caring and genuinely nice yet equally interesting. Canāt wait to listen."
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If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Join the Discord: https://discord.gg/ThTYry6kuE
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
If you're new to the channel, welcome! Check out some other training resources below.
Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
Hunter Allen is the OG, and all due respect to him, but he recently sent out an email/blog that paints Polarized Training in a weird way, and then he presents some miscalculated training distributions for 10 hour a week athletes. Just want to review what Polarized Training means in my opinion, and to provide another option for time crunched athletes.
I would not recommend spending 5 hours at tempo and threshold!
Please leave us a 5 Star review on Apple or Spotify! thank you!!!
If you're new to the channel, welcome! Check out some other training resources below.
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
What's are some ways we can train VO2Max coming out of base, when 5x5's might just be way too much at first?
There is no single best way to train the VO2 max system ā as long as you are going at the right intensity for a prolonged period of time, youāre doing it right!
For those new to the channel, welcome! Here are some other EVOQ resources that might be helpful to you. Good luck with the training!
Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
I've been tapping more into the easy again, and the results are awesome!! Sometimes I ride zone 2 TOO hard; and I've gone back to bigger base blocks!
If you are new here, welcome to the pod! Hope this helps, cheers! We have other resources below as well.
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
a great email came in...it came in response to the lifting program that I promote. Hopefully these questions help you with your strength pursuits!
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I see that your lifting plan does not include a hypertrophy phase or power phase (jump squats, power cleans, etc)? Why is this? Instead, it appears that post adaption phase, your lifting plan focuses primarily on building strength by emphasizing low rep sets for core exercises before transitioning into a maintenance phase.
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is there a particular ratio of squat or deadlift weight I should be targeting relative to my body weight beyond which there are diminishing returns? Or, said differently, even if I can lift relatively heavy weights for a cyclist at an RPE of 8 (275lbs and 305lbs), should I?
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Many traditional weightlifting programs have one heavy and one light session per week per core exercise (eg, squat, deadlifts and bench). Your weekly strength program makes this difficult because it recommends performing heavy squats and heavy deadlifts on different days throughout the week. So, since squats and deadlifts use many of the same muscles, one could argue that with your program one would be lifting many of the same muscles heavy twice a week. To this end, could one combine heavy squats and deadlifts on the same day earlier in the week and lighter squats and deadlifts variations later in the week?
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Finally, My coach has me lifting after my hard interval days (currently 2x8 min FTP threshold intervals) twice per week. I'm finding that these Z4 intervals feel much more difficult than they should because of the fatigue I've accumulated from lifting heavy. If you were coaching me, would your instinct be to reduce my FTP while I'm lifting heavily or lift less heavy (say RPE of 6) so that I don't run the risk of failing the second interval?
Thanks in advance for your thoughts on these questions!
Here are some other resources to help you get faster, along with the strength program mentioned in the podcast. (All of which information can be FREELY acquired via our blog. This just eliminates the homework for those that don't have time to build their own training program.)
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Strength (No Rides): https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides
Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
and some tricks to help you if you make the break....hope this helps you feel better on the start line and LEVEL UP!
If you are new here, welcome to the pod! Hope this helps, cheers! We have other resources below as well.
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC
--- Support this podcast: https://anchor.fm/evoqbike/support
Trying to figure out how to switch everything around as weather and darkness force us to change things up a lot during this time of year? Hopefully this helps!
This is what an athlete had going on:
The calendar is all messed up now - I am taking what I can get and working around the dark, cold days as much as I can. What are your thoughts?
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Today and tomorrow the weather is holding up enough for single digits but dry. I went out on a free ride today and plan to do the same tomorrow.
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On Thursday, I plan to hit the gym again and maybe hop on a quick Zwift race.
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Rest on Friday
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Saturday and Sunday forecast is low double digits and sunny. I was hoping for 3 hour endurance rides on each day.
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
Athlete emailed me about some sessions...
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
An athlete asked about some Over Under files, and James Walsh's post on Insta got me thinking of creating this video. What are the different types, and which are my favorites?
Chapters
00:00 Intro, whatās this video about
01:18 Classic Over Unders
04:01 Hard Starts
05:10 Breakaway Simulation
06:31 Time Trialist Over Unders
07:35 Longer Suprathreshold with Rest Reduction
08:43 Indoor Specific Over Unders
09:15 Landryās Head Banger Rook
10:23 My favorites
11:00 2023: will you tell a friend about EVOQ bike? Thanks!
Link to the premade workouts: https://www.trainingpeaks.com/training-plans/cycling/tp-379153/lactate-clearance-top-20
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
he went deep in the comments, but I can relate.
weird bike life stuff can really affect LIFE LIFE stuff, mood etc. keeping the stoke high is really important, esp in January. We are not robots.
--- Support this podcast: https://anchor.fm/evoqbike/support
A great post race write up had me thinking some more about this. As always, this video is not telling you "YOU MUST DO IT THIS WAY", but hopefully sparks some questions and new ideas that help you improve your own performance. Good luck! I know some people have already started racing gravel in 2023! I guess the season doesn't stop anymore. Ā "9th place, I am pretty happy with this result mostly because I was able to hold on with top 4 guys the first two hours when everyone else dropped off early and Uhhhh they were much stronger than I. I Couldnāt hold on any longer than that and it was a tough start. The next 20 miles after that were pretty rough (probably also just needed to have more sugar) and I got passed by another group(I ended up passing most of them later on in the ride when I was a little more with it). maybe not the best pacing strategy but it was aspirational and now I know what I need to do to keep up with the fast folks." Ā
Cordyceps link as mentioned: https://shop.realmushrooms.com?ref=62
--- Support this podcast: https://anchor.fm/evoqbike/support
"Only three out of 11 athletes took a rest day during the final 5 days prior to their most successful competition."
This is a really interesting paper called Road To Gold.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0101796
What happens when we look at General Preparation (Base) , Specific Prep (Build), Race Season, and Pre-peaking and Peaking phases, in terms of training volume, training intensity, and days off?
Not what the theories might tell us.
Discussed: annual training characteristics, training volume, peaking characteristics, peaking trends, intensity distribution, and rest days.
What do you do for a taper?
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
Video: https://youtu.be/7FsPh1ohjrUĀ
By request! What do I eat on a rest day, and what about a training day? And some nutrition tips or things I do to stay lean (or try to!)
This got fatiguing to film everything lol.
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
Frank LLosa is the owner of KetoneAid with a long history in the ketone game. We took our Instagram convo live and he shared a lot more info on ketones. He tried to get me to train fasted; did it work?
Video: https://youtu.be/FAxwZsRwAhc
Ketone esters vs R1,3
HVMN Ketone IQ, Delta G Ketones
āKetones donāt do anything in the bloodā
Acetone increases 4 hours after consumption
Ketones for recovery vs performance
Ketones at altitude, $6M studies, hill workouts
Testing your protocol before race day!!
Nighttime dosing
Dr. Dag with athletes
Cost effective way of taking ketones
Frank tries to get me to fast. teehee
Ketones and lower heart rate
Caffeine
Brain Energy Gap
Too many ketones and blocking glucose utilization
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
Video: https://youtu.be/6F6U0ip7rSE
A lot of times in these videos Iām talking athlete to athlete, like how I talk about different workouts and training models when I'm chatting with teammates or friends who race.
Someone asked what my coaching philosophy was, so I laid out some bullet points that you can use to always ask yourself, and the answers should help you know: Is my training headed in the right direction.
I'm only one coach. Get opinions from other people as well, but these principles do not favor one coaching method versus another.
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
You may prefer to watch this: https://youtu.be/WcebZWFYy5k
Lactate Clearanceā¦my experience with constant power, then experience with lactate clearance. Why using them is a more optimal way to increase your FTP, and then let's talk about Build Phases!
Suprathreshold riding with rest reduction, which will accomplish VO2Max training without doing super crazy vo2 intervals. This does a LOT in such a succinct block of training! Your time is OPTIMIZED
Free info on this here: https://www.evoq.bike/blog/cycling-interval-workout-guide
If you don't want to build it: https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-231558/new-30-minute-best-6x6-rest-reduction-block
Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
Optimal Winter trainingā¦.I'm a huge proponent of volume and long endurance rides to build the aerobic foundation, but you might need to do Three 1h workouts versus getting burned out doing just endurance on the trainer.
I was inside on a trainer 3x during the week, then long winter road rides, but what if those long winter rides just aren't possible?
What would be ideal if you lived somewhere warm?
Most important, Whatās realistic?
Let's get to spring without being mentally burned out. YOU CAN DO THIS!!!!
Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
YouTube video: https://youtu.be/_hxancPU_VQ
Caught up with the creator of this wild bike, Robert, for a few of the main questions from Instagram, after the video passed 10 million views, and over 150,000 shares.
1) so how does the bike work!?
2) the danger of the chainring near face
3) how do you turn and descend
4) what made you do this!?
5) pros and cons onf this bike
6) do you see a future in this?
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Full Blog With Training Tips: www.evoq.bike/blog
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Along on Strava: https://www.strava.com/pros/5889
EVOQ Training Packs: https://www.evoq.bike/training-packs
TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
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Athlete: So based on what your saying it might be a good time to do the Wahoo 4DP test. That would not only get us a 20 min effort, but also be a chance to measure a couple of sprints, a 5 min MAP, and a 1 min Max. We had talked about this one a few years ago but I never ended up doing it and I think hit a ramp test instead. If I'm feeling good on the weekend, maybe that will be a good time to do it. Don't love doing these tests but perhaps the time is right for one now.
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Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
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Surprisingly get this question more often than expected: What do you buy at the grocery store when you go? Would you show us what you love to get?
Biggest takeaway: stop eating chemicals that you don't know what they are.
Hopefully Ā this helps you dial in your nutrition goals! What else did I miss that I should be getting? Would love to hear of your favorites.
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Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
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*Hey Brendan! I'm in the southern hemisphere here, how much vo2 per week is required for getting peak fitness during summer? I'm riding 10-12 hrs per week since September and do 2 60min crits a week and usually another vo2 session as well but feel the quality isn't there yet for efforts over 3mins, if I try more vo2 I end up too fatigued though. Could you link your best vid I can follow up with
++++++++++++++++++++*are these 2 crits on different nights?! i hope the same night, otherwise you have 3 realllly hard days, that's too much IMO. I'd drop one of the crit nights
hey Ben, check out this one for different thoughts on different types of vo2 which might be helpful for you...longer doesn't have to mean harder, and quite often the opposite. You can use a hard start then ride just above threshold to hit 90% max hr and get some good vo2 adaptations that way. https://youtu.be/h2T4lVBNvMo I'd also search "vo2max" in the search box and we have a bunch of other ones that may help you out. 2 crits and 1 vo2 should be enough for summer, and change it up with different types of vo2 sessions. and re the fatigue; you might want to cycle off that 2 crit / 1 vo2 every 6-8 weeks, it definitely is fatiguing. I switch up to lactate clearance work or some thing more ftp based, then back to vo2 hard ones. hope that helps! good luck!
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Can you do too much base training with 20h weeks? What about a lot of only zone 2 endurance riding? great question from the discord! Let's see what's best for Stijn, and hopefully you can apply this to your upcoming training!
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Base Video: https://www.youtube.com/watch?v=4uld9mAlF7Y
Base Training: https://www.trainingpeaks.com/training-plans/cycling/tp-371709/winter-base-training-12-weeks
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Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical Ā CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
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This brought me down memory lane! Where you are at today, is not where you are at forever!
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Hey Brendan!
I'm Ellen, I've been listening to your podcast when I'm keeping up on bike maintenance. I really appreciate the exposure to more advanced level training with your emphasis on 'bike - life' balance. I'm only a few years into cycling, and your podcast has inspired me to clarify what my goals are for this. I'm 46 and I love that you challenge people about age beliefs, and all other limiting beliefs.
I just listened to your podcast about group rides, I have a training/etiquette question. I started doing social rides a year ago to meet people and to learn how to handle my bike with other people around me. Recently I have been challenging myself by going to no-drop rides that average a higher speed than me (most of these guys average 17-17.5 mph, and I can usually get about 16-16.5 mph.) My question is, if I'm the slowest rider and the rest of the group has to wait at a few stop points for me to catch up, is this 'ruining' the ride for everyone else? Is it more appropriate for me to go to drop rides and to return to the 'faster' no-drop rides when I'm closer to the average speed?
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I don't want to be disparaging, but there is some massive confusion from inaccurate data posted about BHB and R,1-3 Butanediol. What are those? And what do we need to take for performance gains? Let's get into it.
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In this video, letās discuss the scientific difference between ketone esters like Delta G, and other āketone drinksā that contain just BDO, or R-1,3-BDO, such a Ketone IQ.
Delta G Is 1 part BHB and 1 part R-1,3 Butanediol. Ketoneaid has products that mimic both, which is a great third party to compare these other two big brands to. More on that in the video! (What are "hard ketones"?)
Others like Ketone IQ, HVMN are just BDO
Ketonaid has a drink that is both, and also some marketed to get you buzzed.
R1,3 Butanediol is an alcoholic ketogenic precursor, not a ketone ester, and weāll talk about how this negatively affects performance AND some really bad test results in a study.
The Delta G CEO even tried with @darpa and @nihgov to use 1,3 Butanediol because it was cheaper to make, however it was discarded since it was getting subjects drunk
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Podcast with Frank from Ketoneaid: https://insideouthealth.libsyn.com/frank-llosa-the-truth-about-ketone-esters-and-how-to-spot-deceiving-marketing
Ketoneaid HARD KETONES: https://shop.ketoneaid.com/collections/all/products/r-1-3-butanediol
Check all academic ketone studies on our website or on the @nihgov website.
1,3B on cycling, intoxication https://pubmed.ncbi.nlm.nih.gov/30632425/
Glycogen Sparing: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30355-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413116303552%3Fshowall%3Dtrue
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Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
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Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
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What to eat on big training rides, especially when you are riding huge back to back days for the Rapha Festive 500? Let's keep it simple!
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I did a big mega ride, and this is what I used!
6h ride, 105m, 12,000k, 320 tss, 5700kj, avg bpm 134
https://www.strava.com/activities/8172788277
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Lactigo: www.lactigo.com/brendan Ā Ā MORE WATTS and LESS BURN
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Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
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https://youtu.be/HPIZ3tx8MOk
Juggling schedules!? Use the weekly goals and be flexible.
Now when things get crazy and youāre shifting stuff around, you can look and say: OK, what am I trying to accomplish THIS WEEK, just the next 7 day. And really the 5 days get crazy midweek.
Bonus Tip at the end of the video!
Weekly goals contain:
volume
intensity of sessions
number of long sessions
number of lift sessions
maybe something to motivate you: complete one over under session this week, TICK THAT BOX.
This will also help those of us that want to do MORE, do the right amount. thereās a reason it says 3h and not 4h. Or if i do my 4h today, i can do less tomorrow. BUT make sure i get that long ride in.
This is so simple. but so valuable.
Quick note on sponsors: i only select things that I use, that I have vetted, and that I TRULY believe in.
I would work at a company that I represent.
Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE
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Full Blog With Training Tips: www.evoq.bike/blog
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Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
--- Support this podcast: https://anchor.fm/evoqbike/support
Video link: https://youtu.be/Kk_h_83qfLg
Highlight:
What to use the group ride for (besides the social fun!)
Some thing you can improve on by using the group ride
Using other riders as a litmus
Bonus Tip!
Kudos if youāre on a ride where you can get dropped. It shows that youāre trying to grow as a cyclist and not just show up to be top dog.
What are you trying to improve on during the ride. Just hanging on to get dropped is not the best use of your time.
I would pinpoint the section where you get dropped and how can you improve here?
Save your energy FOR the big effort of the ride that you are keyed into
do less if possible on the initial rollers.
Don't close gaps for anyone
Ride in the best draft possible
Avoid the high outputs where possible.
THESE THINGS MATTER.
Find riders to use as a litmus: ranking yourself off the best rider there might be unrealistic.
Save it for the BIG effort.
the more z1 on this ride, the BETTER.
I'd like to use this more as a race scenario than just a group ride.
I understand that there is motivation to go hard when riding with a group, but we also want to use this to increase your power; dont just blast yourself early for the sake of it; utilize this to see how you hold strength versus others as the ride progressesā¦ā¦ i'm not seeing that happening right now.
compare performance in terms of watts and litmus ranking after each rideā¦okay if did lower watts but better position, what happened that ride (better drafting, smarter attacks, no wasted matches)ā¦.higher watts and worse position.
we all get MOTIVATEd by the gruop, so letās use that to our advantage
Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE
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Full Blog With Training Tips: www.evoq.bike/blog
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Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
Support this podcast: https://anchor.fm/evoqbike/support
You may prefer this in video form: https://youtu.be/W9RV1VT9YwE
Nutrition Posts mentioned here:
https://www.evoq.bike/blog/nutrition-cycling-performance
https://www.evoq.bike/blog/cycling-nutrition-guide
Hi Brendan, this is Ryan! I guess my clarity Iām looking for is, I plan to do Monday off the bike, Tuesday intervals 1-2 hrs, Wednesday high intensity intervals for about 1-2hrs, Thursday off, Friday the first dip into a longer ride, then leaving Saturday and Sunday for endurance training. Most of my Monday through Friday training times will start around 6:00 to 6:30 pm and I wasnāt sure if I should start my focus on carbs for dinner lets say Monday night and Thursday night? Or if I should be focusing the carb focus the day of the activity due to such a long stretch before my ride/workout from the night before? Iām new to the nutrition stuff, but I know how it has affected my ultra endurance mtb races significantly this passed year. So your article has helped me a ton with getting in the right direction creating my meal plan for this season.
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Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE
+++++++++++++++++++++++++++++++++
Full Blog With Training Tips: www.evoq.bike/blog
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Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
Support this podcast: https://anchor.fm/evoqbike/support
You might prefer the video for this one: https://youtu.be/LZRWd50YWeQ
Highlights:
Whatās trend on PMC chart to look for
PMC Chart vs RPE feelings
Non-bike fatigue
Bonus Tip
It's definitely something to think about. I always feel best with a slightly negative TSB, but always tapered before an event to get well into the positive...might have to try going in without a taper.
depends on the taper for sure; the word "taper" means different things to different people. I'd get rid of fatigue but still keep āsome riding in the legsā, Even that means different things to different athletes based on their experience.
One thing to look for is the TSB trending positive, but can still be negative.
Cody stephenson doesnāt even use PMC chart with polarized athletes because he was getting values that didnāt match up with athlete perception.
I have a guy who golfs 4h on Saturdayā¦.huge fatigue, but we donāt count that TSS because itās not making him faster., we just need to monitor that fatigue.
I would test this before a hard group ride or something and see how you feel!
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Bonus tip at the end!
Tapering before your event from this video: https://www.youtube.com/watch?v=-nRcySlOJ40
CTL can be misleading: https://youtu.be/OC9NX5iGNg8
Cody Stephenson Podcast: https://www.youtube.com/watch?v=UCRklfu6bIA
Why Ride Endurance? https://youtu.be/4uld9mAlF7Y
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Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
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You may prefer to watch this episode: https://youtu.be/ggDPYNBjn00
A great question came in that really brought up ANOTHER question: how do we know what to train, and how do we balance our efforts? If we train one thing, we can't be training another.
The question was: "Should we train our abilities in high cadence and low cadence (to mimic climbing) separately for threshold and vo2max efforts".
When we train one thing, we canāt train another, sounds simple right? But how do we put this into practice?
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Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE
Best shades: https://www.julbo.com/en_us/
Support this podcast: https://anchor.fm/evoqbike/support
You might prefer the video for this one: https://youtu.be/Ab0IiSZoVDc
One min VO2Max intervals? Are they a good use of time? Are they similar enough to 30/15s or other styles of tabata intervals? Or should we go longer? But, what if we don't have the mental capacity for that on this training day?
What are the pro's and con's of this? A quick video to hopefully help you navigate training audibles that are bound to arise, especially as the weather starts changing!
VO2Max Pack! https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft
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Delta G Tactical: https://www.deltagketones.com/products/g-tactical Ā CODE Brendan for 15% off
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2023!!!! LGGGG!!!
šššššššššš
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I tried ketones, or what I THOUGHT were ketones, and nothing happened.
Some friends reached out about DeltaG ketones so I've been testing them and WOW what a difference in product. I'll be doing a follow up video to discuss the popular ketones on the market, and what they actually contain: Delta G vs. HVMN vs Ketoneaid etc etc.
We had 5 major questions on Instagram, so before I get more into how amazing these are and the science, let's do Ketones Part 1. Or Ketones 101!
Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off
Ketone Meter: https://amzn.to/3SCvyKA
Glycogen Sparing Study: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30355-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413116303552%3Fshowall%3Dtrue
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I have a question I am wondering about. Unfortunately I can't afford a full coach at the moment due to other expenses and I go on my own regarding training.
I am coming from 4 weeks and half of very high-low intensity volume. I did from a minimum of 24 to even 30 hours. Now I feel I got the base miles in me, I can go forever at low zone 2 and I believe is the moment to start push harder on the pedals. How would you recover from this big volume to not lose the gains but to be fresh for another hard but different training period?
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A great Cat 4 Question for us all from a listener.
Q for you to consider responding to - what do you think about incorporating more protein over carbs in the off-season (mainly base)? I recently made a few tweaks to my nutrition, for body composition, weight loss, and building muscle mass. I'm starting my day with a whey shake and NOT having carbs for breakfast or before bed - but ONLY on days where I'm not riding. One thing I noticed in the first week is this tired feeling that lingers throughout the day. Could my body be going through a withdrawal of some sort?
For example, I still have oats for breakfast but its closer to 9 or 10 (2hrs after my shake) and plenty of carbs during the day but its focused from 11a-5p. I failed my first workout ever the other day and I was wondering, could it be because of this protein over carbs shift? I'm also mega tired from nearly doubling my hrs this year to last and lifting for the last month so, I don't truly look at this as a failure but rather a note to take a beat, enjoy some time off, reset, and get back after it.
What do you think about this protein over carbs priority shift during base?
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Video: https://youtu.be/lsvmwc6NX-U
What are the top 4 physiological determinants of your success? Let's dive into this! Blog links and training materials located at the bottom.
GOAL: ride above threshold as much as possible without accumulating and utilizing fatiguing metabolitesā¦lactate, which is created through glycolysis, can also be used as fuel if your aerobic system is well trained, so that development is a big goal, and weāll talk on:
The top 4 physiological things you need to train.
HMU on Strava: https://www.strava.com/pros/5889
Training Plans: https://www.trainingpeaks.com/coach/evoq-bike#trainingplans Ā Ā
Lactate Clearance Workout Link (Part 1): https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-352646/lactate-clearance-vo2max-training-block-part-1-4-week Ā Ā
Anaerobic Capacity Link: https://www.evoq.bike/blog/anaerobic-capacity-cycling Ā Ā
Strength Only Training Plan: https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides
Support this podcast: https://anchor.fm/evoqbike/support
Have a great weekend of training and racing! In this pod, I want to highlight that YOU CAN ALWAYS MOVE A WORKOUT because life is throwing curveballs. I talk about some suggestions, but just remember to keep yourself honest on the sessions that you move, and you can use the mini weekly goals to do so.
Let's GOOOOOOO
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being nimble with the lifts, just like we are on the bike. sometimes an audible is needed
Strong App mentioned in this one.
If you need help with lifting, check out this guide: https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-ridesĀ
Support this podcast: https://anchor.fm/evoqbike/support
Bunch of excuses coming your way. Ā Ā tl;dr - aborted. zero mental energy
Ha, loved that. Sometimes, as hungry as you are, it's better to skip the ride and rest up. Some thoughts, and maybe some ways you can effectively audible when the schedule just doesn't go as we want.
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Great question came through the comments:
I did 5x4 minutes and did my first at 133% and could only do the rest at 110%. is that ok? Or should I try and average the same power?
In this video, we'll talk about:
-
one off efforts
-
repeatability and accumulating time at vo2max
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When to PR
-
Incorrect FTP detected?
one off effortsā¦.good for KOMs, hill climbs, track events, but that is probably not why youāre doing this workout
5 x 4 repeatability for road race, gran fondo, etc
When to PR?
133%ā¦.is FTP set correctly?
Repeat wattage a bit higher, this may take time
Also use HR to see f youāre working vo2 with lower power
Muscular component of pushing big watts
PFA for athlete 3x3, never spending quality time via HR or power
Discord link:
Interval Progression Video: https://www.youtube.com/watch?v=KA1utrhSlbI
VO2Max Blog: https://www.evoq.bike/blog/about-vo2max-cycling-workouts
VO2Max Training Pack: https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft
Ready for the "offseason"? Time to get STRONG! https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides
Support this podcast: https://anchor.fm/evoqbike/support
This podcast is SO much more than time trialing, and I hesitate to post "chapters" because there are so many nuggets from Zach intertwined throughout. I wouldn't skip around! Thank you Zach!!! This was awesome!
Please remember to Like the video if it's helpful, and PLEASE subscribe to the channel so we can continue to get more incredible athletes to share their tips and secrets! We need your help, let's get to 4k!
Chapters below with bigger notes below that, and links to things you might want to check out.
Chapters
00:00 Intro, Baseline Testing
04:40 Rapid Fire
10:43 Whatās going on it October
12:00 Month before TT Nats Win
Wind tunnel testing
19:30 May/June before TT Nats
JMSR, Snake Alleyā¦more than just TTās
21:00 Riding every interval in TT mode
22:27 The secret workoutā¦HOT temps, calibrating to environment
Sauna prep
Over Unders
29:10 Why does Zach have a coach?
31:10 Volume
2 x 60 tempo
BIG TEMPO
37:56 GYM!
41:08 Biggest Goal for 2023
43:08 How to stay focused on the road
46:15 Five things he needs on the road
50:34 Nutrition, Underfueling
57:50 Time trial gear and set up
1:03:20 You have to go slow to go fast
1:06:54 Project Echelon Project! They are here to help!
Notes on things that came up throughout:
Do you define yourself as a TT specialist? I ask because Iām wondering āBig picture, how do you see training for time trialistsā but maybe you donāt see yourself this wayā¦.tell us!
what is different about preparing for the TT as opposed to road
What was the most important aspect of your training
What does your training consist mostly of in terms of volume and intensity?
Favorite workout? 3h long tempo 2 x 60tempo
Do you cross train or lift?
Racing
Whatās your biggest goal race for 2023?
Race routine whether the week before a big race or the day of?
how do you feel in a UCI race where you arenāt the big dogs? How do you stay focused as a team on your job and level up. huge for cat 3ās trying to become cat 1ās
Nutrition
Pre, post and during races or training
Equipment
What stands out to you as unique about your time trial set up
Conclusion
Best piece of advice for anyone trying to get faster!
Contact Project Echelon: https://www.projectechelonracing.com/contact.html
Follow Zach on strava: https://www.strava.com/athletes/10545958
I'll take any leftover kudos lol https://www.strava.com/pros/5889
Full Blog With Training Tips: www.evoq.bike/blog
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TrainingPeaks Store: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Lactigo: www.lactigo.com/brendan
Zach Pod: https://podcasts.apple.com/ee/podcast/3-u-s-champion-fascats-explain-how-they-trained-for/id1381614039?i=1000575873388
Road To Gold: https://www.researchgate.net/publication/263010572_The_Road_to_Gold_Training_and_Peaking_Characteristics_in_the_Year_Prior_to_a_Gold_Medal_Endurance_Performance
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Interval progression: when do we add more watts, and when do we add more time?
Letās talk about 4 scenarios: FTP, vo2max, over unders and tempo.
My former coach, Tom Bell, just spoke about this on That Triathlon Show. He talked about his strategy (which was used when I worked with him last season as an athlete)
25:50
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If only some workouts are optimal for the athlete, I think repeating the same workout design for a period is helpful.
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You might add an arbitrary amount of repeats to a single interval, but no one knows if that is the right thing to do. if you did 4 x 10, who knows if you could have done 4 x 12ā¦.
-
We ask athletes to repeat the same protocol, with the difference of going long on the last interval (let the athlete find the right level of progression).
We trained vo2max from a physiological aspect, not just adding watts.
Progressive overload with steady state intervals is fairly obvious and what we were doing a lot of in 2009-2010
For the following examples, let's assume athlete has an FTP of 300W
FTP intervals:
4 x 10m @ 300-315W, rest 5m between.
Do we add more time? max around 1hour. Other coaches will add more, I just donāt find the fatigue to create any more success for athletes.
american athlete, listen to grant koontz 8-12m power is a big decider in road races.
When do we ride at 330W? Higher level athlete, or one-off effort when feeling good. If you can knock out one, can you do two? Then what is the third?
where does the athlete get dropped?
is it at the end of the race on a 10m climbā¦.then more important to get those repeats in.
is it a random just lack of power, I want more watts! 4 x 8m over and over with higher watts until we hit 110%ā¦.
When do we PR?
VO2max intervals:
5 x 5m @ 360W?
How do we look at repeatability?
When do we do longer but lower watts? (Variety and slow componentā¦race specific, very supra threshold!)
When do we PR?
When do we focus on shorter and harder? (before races, super hard starts are nice)
Over Unders:
3 x 12m with 30s @ 120% and 2m @ 75-85%
Most hit a homerun with this
Just elongating to 45s makes it much harder.
Or: 4m @ 110%, then 1m @ 106% and 1.5m @ 70-80%
letās talk over unders: if itās 3 x 12m, If they absolutely crushed them, Iām NOT going to 15m, iām going to a little longer overā¦.i might start them with a 3m min over, and then the work.do they have a big anaerobic capacity? we might really need to make the overs harder
ATHLETE SPECIFICā¦.what is their event?
TEMPO
maybe 80m-100m over a 3-4h ride, 15-20m chunks, actually quite tough.
Great muscular component
quite fun
ride really goes along quickly
Email me with questions or comment below! Brendan @EVOQ. BIKE
training packs: https://www.evoq.bike/training-packs
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down about training or racing? wow, I got in my head on racing for a bit...a combination of a lot of missed races due to broken equipment and freak things (shearing off a crank before the early races in FL), then cancelled races in NC, then covid, then a seized seat post and missed the race with Bodo, then covid dragged into a horrible nationals, then on the road for 10 weeks waiting waiting waiting to move into my house, just got exhausted. then, started thinking "Wtf am i doing with my life. Riding training racing....but I'm an amateur, why spend so much time doing this?" the race in ecuador, and therefore not much offseason, really just strung things out too long for me. just Went for 3 weeks with no bike, didn't miss it, and that worried me a bit. Had i been blinded the past few years with all the riding? so then i looked back at what I'd been doing, why did I start racing., what did I do before racing? Thinking back not as a whole, but season by season, it was nice to think of the different events and accomplishments. also to realize, It doesn't take many races to feel like you've had a great season. With social media, there's a race nearly every day it seems, and when you're only doing 10 events, it's like "I'm not even racing".....10 weekends of racing IS A LOT. Came home, got on my bike, a 2h ride is quite difficult, and going back to normal human fitness, it really made me appreciate the rewards of being an endurance athlete....being fit, being able to ride 5 hours in one day (I could not do that yesterday if i wanted to), feeling accomplished. So why post this????? If you are feeling down, or questioning your training, look back in small chunks at all that you have accomplished. Look back at life without the bike and honestly ask yourself, was it better? Look forward to maybe some new events, new adventures, NEW GOALS. Gotta have goals! Then go ride for the sake of riding. It really just helped make everything click. xo
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Love that people are planning their next seasons! Planning equates to success.
Athlete reached out with āWhatās best way to make offseason gains? aside from weightsā
I asked him, what do you think?
His initial response:
Recover a bit and look back at season.
Assess Strengths, weaknesses, and set goals For racing, training, and key improvement areas.
this is my first true off-season from āreal volume and racing.ā Last year any time on the bike was almost good time so this year Iām going to focus more.
by mid October base miles, find some tempo, and get the lifting form down. November and December longer tempo. Heavier lifting progression 2-3 days a week, and sniffing first low end efforts toward late December (I think). January start itching for motivation so find some vo2 or super shorty Zwift races for fun and opening things upā¦ lifting still, more focused and a hair lighter but higher volume. Feb- getting back to specificity.
My reply: yeah this all sounds pretty close to good. Some things I'd change are a bit less long tempo; really focus on hours at endurance as much as u can handle if it's mainly indoors.
Lift heavy even as race season approaches; scratch the lighter/higher volume; that's usually very tiring with a lot of residual fatigue.
Zwift races sparingly are great to keep the motivation going.
MOTIVATION FOR THOSE WHO FOUND CYCLING LATER IN LIFE. Please watch from 07:30 and on after he said, "I Am 37 so I know I have a little time left in the legs and lungs."
A LITTLE?!?!?! Man, I am Fastest at 40! and listen in on Bodo crushing Leadville at 50!!!!
brendan@evoq.bike
tempo post: https://www.evoq.bike/blog/tempo-cycling-important
training packs: https://www.evoq.bike/training-packs
Full Blog With Training Tips: www.evoq.bike/blog
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Please like and subscribe, it helps us so much; we're close to 3k subscribers!
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A great question from our discord. If you aren't there, join the conversation today! https://discord.gg/ThTYry6kuE
How to use Post-Race, Pre-Winter months for cycling training.
I could use some advice on where to take my training at this point into my 2nd season...
I initially built towards a 40k TT in May, then did tons of unstructured Z2 (60-70 hrs/month, only high-intensity was on a weekly group ride) to build for a 12hr event in mid-August.
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Now I have a couple more 100-200 mile gravel races I could do early to mid October, but on the fence about those.
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We've got about 2 months till winter here, at which point I'll shift to primarily lifting. But I don't know what to do till then. Is there a point to high-intensity this late in the season when I've already neglected it for so long?
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Can continuing z2 now still benefit me for next season?
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Also considering using it to just lose some weight without worrying too much about specific training. Or start the gym early.
Tl;dr how can I effectively use post-race but pre-winter months?
What are his strengths and weaknesses? If heās a huge anaerobic beast, then no, I wouldnāt use this time for high intensity.
Anaerobic Capacity Blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling
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do the long gravel if theyāll be fun because long rides are gold, and it could be a blast.
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If he needs work, this is a great time; learn how to go super deep. USE KOMās. I use this time for more familiarity with these efforts; HOW TO RIDE above threshold, really hard 5-8, efforts. Just death tolls.
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Endurance: z2 will benefit you forever. seriously. i still ride z2 and i'm 150,000 miles into training. IT NEVER SHOULD STOP (sorry for the yelling).
Why ride endurance video: https://www.youtube.com/watch?v=4uld9mAlF7Y
Heās NEW, keep riding! can't be adamant about that enough esp since you are SO SO SO NEW.
i'd go for some free rides, KOMs, and a little less structure....keep it fun, just riding will benefit you massively.
- LOSE WEIGHT in November and December. ALSO focus on making lifetime changes, not just losing weight!
YEARLY HOURS: weāre only talking about 2 months; what about an 80h goal or bump up hourly hours by 10h.
don't burn out from workouts, it's a long road ahead.
š š šŗ
Season Planning Blog: https://www.evoq.bike/blog/cycling-season-planning
Anaerobic Blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling
Support this podcast: https://anchor.fm/evoqbike/support
YT: https://youtu.be/jpzcq03Re0o
I wanted to go for a mega climbing day out of Blowing Rock, NC in the Blue Ridge Mountains. I made a route with 17,500 of climbing, and hoped to do it in 7-8 hours.
Someone asked me to discuss the recovery from a 7,000kj day, but some other pearls popped up as I started to put that together for them. Hope this video helps you ride farther and ride faster!
Goal: complete 17,500 foot day in 7.5h
Pacing: 3-4 hours of tempo or higher
avoid zone 5, muscular strain.
I didāt want to be wrecked, I wanted to ride half the ride the next day (different route, but 50% of the distance and elevation)
Strategy: Tempo+ goal, thinking of the last 15 miles (hot, climbing nonstop.). Avoid VO2Max efforts.
Research Comparison:
Gravel Nationals 2019 5.5h, 104m, 430tss, 5600kj
Gravel Worlds: 7h, 150m, 476 tss, avg 278, np 332, 7000kjā¦4th hour the hardest, 381w NP, 22m of vo2max or higher
Final stats of this ride: 8h, 131m, 18,500f elevation, 7300kj, 440 tss, 302NP, 251W
Topics:
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Looking at all the climbs
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Gearing on bike (how steep are the climbs?)
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Preparation: some simple additions of stretching and lifting were key!
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nutrition carb goals
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Pacing strategy
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where in training iād put this (only if racing thisā¦2 solid recovery days after)
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how to recover from it
Breakfast: Oats, banana, honey, almonds, chia seeds, COFFEE! (Follow on IG if you like coffee)
carbs for the ride: 1050g
3 bottles 170g
350g syrup
6 gels = 132g
120g extra drink mix
leave house 772g
planning to get 300g more = 134
divided by 8h = 134 7.5h = 143g per hour
Taper before? Not even close to needed.
How to recover from it
-planning post ride relaxation
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reishi https://www.realmushrooms.com/
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cbd: https://www.hellobluecbd.com/ (Code Brendan)
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Lactigo: www.lactigo.com/brendan
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foam roll
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stretch
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healthy food
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water!
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Walk
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Massage gun
-
cerave: https://amzn.to/3TEnX02
SUNDAYS ride: 4.5h, 80 miles, 9500f, 240 tss
1600tss week, 26,000kj
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Full Blog With Training Tips: www.evoq.bike/blog
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Chapters:
00:00 Welcome! Big Ride!
01:43 The Climbs (the huge ones)
03:54 Final NP, 302W NP
04:06 Comparing to Gravel Nationals or Gravel Worlds!?
05:25 Tactic for Pacing?
06:36 Gearing
08:06 How Do We Get Dropped?
08:36 Carb Goals, 1000g+
09:58 Where would I put this on Training Calendar
11:46 Rant on tapering
12:50 Recovery: Post Ride Planning!
16:08 2023 Plans
Support this podcast: https://anchor.fm/evoqbike/support
Unfortunately, there is no perfect equation; but hopefully this video helps you with YOUR art of coaching.
Some show notes/bullet points:
Grossly untrue: Athlete with a CTL of 85 will last longer than an athlete with a CTL of 70
https://youtu.be/-nRcySlOJ40
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3hour ride, given different amounts of rest or temps, the same ride on a different day could be 10bpm higher than it was previously
question is: even if the perceived exertion is similar, physiologically does it make more sense to shoot for HR instead of power?
part 2, what about shooting for different targets within the zone, low or high zone 2? More on this here: https://www.youtube.com/watch?v=5m1nT-4n99Q
I like this because heās focused on not going too hard, and also staying within the proper zone.
this is a topic of contention between people. some will shoot more for HR but as you said, so many things can affect it: sleep stress caffeine TEMP etc....so it's better to use RPE in my opinion. are you SLUGGING IT OUT to hit zone 2 #s? If so, you're going too hard. dial it back. is the HR 10bpm higher but mainly because of heat and a long ass ride, but you feel fine, keep pedaling.
Power within zone: same thing. if you are dying trying to hit 75%, its too hard that day. chill and ride at 60%. you will get a better sense of this as u get more expefienced. some days endurance is hard, and thats okay.
for me, if Iām super fresh, I know my HR is going to be higher for z2 rides, but also really hard efforts.
so as I get fitter, the HR drops a bit and is stable across z2 rides, and if I go and do some z4-5, itās not skyrocketing. To me, that is GOOD. I donāt want my HR beating out of my chest.Iāve had athletes that get fit and then say āI couldnāt get my HR up, I wonder if Iām tiredā.
Well, are you? Do you feel tired? Are the watts suffering? If not, itās just fitness! Lower HR is good
https://youtu.be/OcQXo_2yp7o
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Produce more power by burning more fuel
1 why do you want a strong aerobic metabolism for short 1 hour races?
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who wants a high anaerobic capacity or high VLaMax
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what does the big aerobic base do for you besides long endurance rides? This might surprise you.
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interval trick that i learned from inscyd
Endurance video link: https://youtu.be/4uld9mAlF7Y
Training Packs comments and critiques! https://www.evoq.bike/training-packs
riders generate lactate every time they jump out of a corner when produced by glycolysis
glycolytic metabolism produces lactate.
aerobic metabolism consumes lactate.
youāre always producing lactate. even on an endurance ride; but itās such a small amount, and the aerobic system gobbles that up.
road racing repeated attacks; criterium racing.
back to the race; you produce these big bouts of lactate, and then itās consumed in the less intense moments (as long as you keep pedaling) when itās transferred from fast twitch fibers to the slow twitch fibers.
head nod to Sebastian Weber
so #1, if you have a BIG aerobic base, you can make this huge glycolytic efforts, and your aerobic system will still consume the lactate. You will have a better sprint at the end versus someone who is not aerobically trained; they will be more fatigued and you will have greater fatigue resistance.
said differently, if you are poorly trained aerobically or have a high vlamax, you can throttle insane watts but donāt have the metabolism to consume this.
- who wants high vlamax? PURE SPRINTER or kilo rider (they want HUGE power output from glycolytic system, raw power, because their race is over after the last sprint or one mega effort)
high vlamax, u need a big vo2max, because lactate is the fuel for the aerobic metabolism.
- the more aerobic you are, THE MORE FUEL YOU BURN; the more you burn, the more power you have.
Cooling system on a car; you want to get more oxygen in to burn more fuel and produce more power
- keep pedaling between intervals
whatās next:
How to structure base miles; redesigning 5 blocks to racing. Itās not sexy, less intervals. I know athletes āwant to trainā, but itās AEROBIC TRAINING. Go Ski!
https://youtu.be/vKrfmur8yP8
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Why did we ride at threshold ?
Why should we still ride at threshold?
What should we do to increase ftp?
Training Packs mentioned, with new time crunched athlete pack on the way: https://www.evoq.bike/training-packs
Why did we ride at threshold?
-
Riding solely at threshold in order to increase our lactate threshold is somewhat of an outdated training philosophy. Iām not knocking it! I was brought up on a threshold model, and did well, but I now know that it was not optimal. So, why did we utilize so much threshold training? We were under the impression that this was how we would increase it: ride at threshold, youāll adapt, come back stronger, and push higher watts.
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This does not improve the lactate threshold which is related to your FTP
Lactate threshold is the inflection point where lactate exponentially increase, whereas FTP is the power you can put out in a quasi-steady state for around an hour
why ride at threshold?
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Increased endurance at this power
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Increased muscular strength
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Familiarity with tolerating these levels of lactate.
What should we do instead
Vo2max intervals
over unders
some threshold
test #s at threshold
Constant power intervals should still be in your training diet for most of us, but NOT the main driver of FTP improvement.
Training Peaks Store with Pre-Built Workouts and access to some training guides: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0
Brendan @EVOQ. BIKE
https://youtu.be/_Vn4kficu5I
Support this podcast: https://anchor.fm/evoqbike/support
"These Vo2max workouts typically give me major anxiety but I didnāt let it get to me this time - just got it done. Let the numbers be whatever they were. And they ended up being pretty good. Dug deep for sure." Ā Me: Ooooh man that is a break through! don't overthink these, and happy to chat about this if needed. a good podcast! when u wake up, whatever numbers you're going to put out are set. it's not like you're going to think harder and worry about them and have 20 more watts. Just show up and rip it. I'd rather you spend that mental energy on talking through a rehearsal of how it will go, or positive talk (altho this doesn't work for everyone). Ā Ā i just think, "I'm going to go really hard today, and i know if will hurt, but it's only for x minutes. That's so freaking short. And if i want to win something this year, this is what it takes. I'm doing this workout to win." Ā Then it all seems worth it, and I'm hungry to try my hardest, versus being worried about it. Ā Please Like and Subscribe to the channel! Ā ++++++++++++++++++++++++++++++++++++++++ Ā Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4nFollow Me on Strava: https://www.strava.com/pros/5889
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Cat 4 Questions returns, with 4 solid Q's from an athlete before our monthly zoom call. I really dug these, and have been asked them before, so thought it would be helpful to post.
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Donāt really feel like I need a āphysicalā recovery week, but maybe a base week would be helpful for a āmentalā recovery.
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You said that a 20 minute effort isn't that long of an interval. Whatās a long interval, and how do we work toward that?
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I was doing a punchy little climb the other day. Typically, I start feeling it burn and I back off the gas. But I kept pushing through this time and let the legs burn up. Recovered a bit on the descent and then got back to pedaling. How long/hard should I be pushing through efforts like that?
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At a point now where itās becoming very difficult to fuel for harder workouts AND stay in a calorie deficit. So do we need to do base for a bit? Does it make sense to mix in some efforts here and there on occasion? Or do we really just need stick with one or the other?
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Full Blog With Training Tips: www.evoq.bike/blog
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The point of this video is that if you are thinking about lifting this year for 2023, here's your nudge! Do it! There are no doubt a ton of physiological benefits, from added strength and hormonal changes that take place, but there's also the anecdotal "extra gear" that you develop. It's hard to describe until you witness it yourself.
While there should be no denying that getting stronger will make you a better cyclist, everyone doesn't believe this. I'm not here to convince you to lift or strength train; that argument is exhausting. If you think just pedaling will make you strong, go for it.
However, muscles push watts. No, you're not going to get bulky and weigh too much; you're going to get strong.
A new athlete made an interesting initial comment and I just crushed a big KOM here in North Carolina after 2 months back in the gym post-COVID. Here's your push to start crushing some weights.
https://youtu.be/gXYoRp3-yuc
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A gravel racer, a Cat 3, a Cat 4, and Brendan walk into a bar. JK. Ā
An athlete had some end of day 30s efforts that got me thinking about his fatigue resistance. Ā I started looking at other athletes charts, and started to see some interesting "ballooning" where there might be some weak spots in their training, IF it applies to the events that they are doing. ie, this is probably not very important for cyclocross or track riders! Ā
If you have more info that you've found useful on this topic, please share it in the comments on the YT video, link below! Ā
https://youtu.be/Tv4jb7Nh29w
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We need to improve our position so that we don't get dropped when the big girls and big boys HIT IT HARD. It's really hard to "out watt" bad positioning, especially if you aren't the big hammer.
Hopefully this video gets the juices flowing as to how you can improve your positioning to stay at the pointy end of the group ride or race. Positioning, cornering, strategy, energy conservation...Then drop the watt bomb!!
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https://youtu.be/RVnpyRBqObk
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Hopefully this helps us all bring our A++ motivation and game if we truly want to get faster! Ā
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Common question about what your next training block should be. But, how can anyone answer that when they don't know what you've BEEN DOING, and what you are PREPARING FOR.
What are your strengths?
Weaknesses?
Upcoming race details? etc etc
Some questions that you can answer to help guide your training more accurately.
It just takes a little ownership of your training!
00:00 What should I train next?
00:10 Your race is in 2 weeks?!
00:45 Just finished TDF Route.
115 mile Road Race at the end of August.
01:10 Use your training buddy!01:45 Should I Work on Speed?
More Rest?
Long weekend rides?
02:25 how do we give him a good recommendation?
03:20 Things we donāt know. Past 6 months; past year; how good is he actually?
03:35 The biggest worry in making a recommendation that is responsible
05:05 What CAN we give him as a tip?
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Huge thanks Luke, appreciate your time and knowledge! Check out the show notes below.
00:00 Welcome to the podcast
00:32 Who is Luke Lamperti?
00:58 Background
01:17 Rapid Fire!
High or low socks
Long ride: Gels and bars or candy and sandwiches
Speed suit or bibs & jersey
Tires width: still 28s
waxed chain or wet lube
Tubes or tubelessā¦
In the gym or not worth it
Group ride or solo smash
Black or white socks
Self coached or coach
Road Race or Crit?
Stage Race or One day?
03:00 Which is more important? Road Race Nats or Crit Nats?
03:50 What translated from Motocross?
04:55 Peter Kennaugh Coaching
07:45 Most important aspect of his training
09:20 Whatās your main limiter, and how do you address this?
10:40 Do you want to be a GC guy or one guy classicās racer?
11:20 Ever trained too much?
12:25 Gym work
14:30 Biggest things heās learned racing Elites vs U23
15:40 How he linked up with Trinity
17:20 What makes him feel ready for a big race?
18:33 Whatās the brain doing in the last 2 laps of a race?
20:25 Result he is the most proud of?
22:44 Biggest goal raceā¦.Monuments? Worlds?
23:40 Giro or Vuelta?
24:18 Nutrition
28:50 Anything unique about his set up?
30:45 What does it take to become a pro cyclist?
32:45 Sticking with just road?
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We all know every athlete needs customized workouts; I got a great question from an athlete about what metrics I look it after commenting that his HR didn't get as high as we wanted in the hard start vo2max workout. Ā Ā But what do we do for lactate clearance intervals? Ā How does your rider type affect this? Ā Hopefully this helps you dial in your training! Ā
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Brendan@EVOQ.BIKE.
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So you watched the other video about going out and riding with or racing faster athletes. Now you want to figure out how to avoid getting dropped.
This athlete got popped on a 4 minute stair step climb, so I'll show you how to break down the w/kg AND discuss how taking surges into account is crucial, as w/kg rarely tell the whole story unless it's a TT effort away from a group on a flat course.
Some things to consider first, that will allow you to stick with the leaders for longer:
-Drafting
-Energy conservation: closing gaps efficiently, Not closing everything, NOT overextending yourself
-being smart: Rider who pulls on from and explodes every weekā¦get to the end first, because thatās going to be where it gets really spicy
-cornering
-positioning: canāt outWATT bad positioning!
-nutrition for later surges (100g of carbs per hour)ā¦.
-recovered from previous efforts in the week
-repeatability and depth will continue to improve, also consider higher CTL if feasible and RESPONSIBLY GROW
so i looked into this climb more. I looked at your competitor since she finished in the first group and I could get her power data.
the climb was two separate chunksā¦.
1m40s @ 3.9 w/kg
1m45s @ 5.5 w/kg! dang
(This spans 270w to 380w for 69kg rider)
overall, there was ~ a 4m stretch at 4.3 w/kg (297W), but as we can see above, itās not constant power. Biggest surge at 460w
Athlete has done in lifetime:
1m40 @ 4.5 w/kgā¦mock race
4m @ 3.8w/kg, so youāre not matching the watts, but thatās because of the second surgeā¦.
69kg, needs to do:
1m40s @ 380W, which in past 3 years youāve done 322ā¦.
Need to do 4m @ 262, with surges well above, and she actually has done 260W at this duration (this race!)
holy cow you basically had 4m and 5m lifetime PRs, and blasted season PR #s across the board.
A quick hit and more a very short vo2 effort.Letās hit some short vo2 with a hard startā¦iāll cook something up.
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Huge thanks to Brendan for sharing some of his time and amazing insights on his stellar career thus far. He joined us from Track Camp in Colorado Springs! Stoked to see where the cycling adventures take him next! Thanks Brendan!
00:00 Welcome to the podcast! Interviewing Brendan Rhim today
00:35 Who is Brendan Rhim?
01:35 Rapid fire!
High or low socks
Long ride: Gels and bars or candy and sandwiches
Speed suit or bibs & jersey
Tires width: 25 or 28s orā¦.
waxed chain or wet lube
Tupac or rage against the machine
Tubes or tubelessā¦
In the gym or not worth it
Narrow or normal width bars
Group ride or solo smash
Black or white socks
Self coached or coach
Stage race or one day race?
05:28 Whatās the bread and butter of your training?
07:00 Strong faith in his coach Jesse!
8:30 Knowing when to push and when not to?
12:59 Volume. Lol 25h is not a big week. We are all slacking! haha.
14:40 What workout gets you stoked?
16:10 Main limiter than youāre working on?
18:30 Confidence; his evolution of it!
29:05 Living in Europe, the vibe
33:00 What happens if you donāt make it to World Tour before you turn 23?
35:30 The thing he is still chasing! Love this!
38:30 Getting unexpected results against the big dogs
40:10 Track life
47:10 Nutrition
52:50 Final Words: Listen to this!
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and some KOM banter at 4,000 feet between Landry and Brendan...who will now swiftly lose all their KOMs to others in the Boone / Blowing Rock NC area.
00:00 Welcome
00:39 What happens at altitude
There will be a decline in your power output at different levels of altitude.
01:35 It wasnāt the breathing, it was the feeling in my legs that crushed me the most
04:32 Landry was born at 7,000 feet in Colorado Springs
Doing openers at sea level
06:04 How much time do you need to acclimate?
07:30 Can you show up a day before the event and trick your body?
Experience in Colorado Springs
Experience at Albuquerque, NM
12:25 What would you do to prepare for altitude?
Youāre going to feel different; itās not a bad day. Be mentally prepared for less power.
15:00 Mt. Evans Hill Climb to 14,000 feet
17:15 Avoid the red zone, donāt waste matches
18:50 Going to lower altitude
Getting the body used to higher power outputs
22:42 Georgeās Gap KOM in North Carolina
25:36 Being able to āfollowā a Strava Segment
28:43 Mast Gap KOM
29:50 Back to altitude; going High to Lowā¦Be aggressive!
Last week we launched our VO2max Top 10 Workouts guide with EVOQ Training Token to great success and dropped a ton of great content! Have a listen and read. As always, thanks for being a part of the EVOQ community and happy riding. https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft
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This new athlete was super nervous about an upcoming group ride, and I know I was in his same shoes 15 years ago. Ā Ā It's hard to feel uncomfortable when you're choosing this hobby and most likely used to crushing other aspects of life. And now you're going to go an get dropped. It's a weird vibe....but EMBRACE it. You will get so much better and grow a ton from this experience. Ā Please watch this if you're within your first 1-3 years of training and racing. I really think it will help you strive for more. Ā ++++++++++++++++++++++++++++++++++++++++ Ā
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Alex decided to be captain today, and he poses a bunch of questions that peel the curtain back on EVOQ. How did we begin, what has the growth story been, and where are we headed!?
This is quite different from our normal posts, but hopefully inspiring those that want to get into coaching (whether on a bike or elsewhere) and giving some more context to who we are as a coaching group.
Thanks Alex!
00:00 Welcome to a different podcast!
00:10 Does my hair look good?
00:29 Meet Alex Balashov, Road Captain for today
03:17 āYou canāt make money in the bike industryā
05:33 Whatās the history of EVOQ.BIKE?
08:45 How did the shift of ājust coaching a few peopleā to going full time happen?
17:57 Reducing the pressure of sales
20:05 We donāt run ads. Marketing
21:00 āI didnāt know what a coach would doā
22:20 How do you find other coaches ?
27:50 I want to help the coaches grow their business
30:08 How do the coaches get paid?
35:25 How often do the coaches talk?
39:55 Pricing
49:08 Templates
1:00:45 Are the athletes even distributed amongst all coaches?
Are all coaches full time?
1:07:00 What makes an athlete great to coach?
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Circling back on an old video about what to eat for cycling. If you haven't seen our Nutrition Blog, check it out!
https://www.evoq.bike/blog/cycling-nutrition-guide 00:00 Welcome Ā
00:10 The old video: https://youtu.be/tPzPN685PkY 01:15 RPE is higher without carbs Ā 01:36 THIS VIDEO is about auditing your food intake Ā 04:00 A run through at the grocery store Ā 07:16 oops, Chips Ā 07:55 Is this helping me get to my goals? Ā Avoid always eating whatever you want because you rode 4 hours. Ā 09:25 Craig challenged us to reduce sugar intake off of the bike Ā 10:26 Fake stuff bad.
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Got a bunch of messages about this after Forrest got 5th. Everyone is the race was a Cat 1 cyclist, which is the requirement. Is it fair? Some thoughts.
00:00 Welcome
01:15 10th wheel to 5th
02:30 Pre-reg list
04:00 Qualifications to race Pro Nats
06:07 What is USA Cycling Domestic Elite?
07:55 Who should be at Amateur Road Nationals?
08:38 Dieter Drake idea; Pro teams of 3 only??
09:35 What about being pro because they have "more support"?
10:15 What about riders that are getting paid? Are they pro?
12:25 What about support riders in US Pro BUT could win at Amateurs? Do they have to pick one or the other?
13:35 One pro cannot beat three great cat 1's
14:00 Don't shit on Amateur Nats
15:50 The field will never be perfectly even. FIGURE IT OUT.
16:03 Amateur Nats is THE ONE. Haven't been able to crack that one ;-/
Good luck with the rest of your season!
confirmed riders: https://www.bikereg.com/Confirmed/55662
https://s3.amazonaws.com/usac-craft-uploads-production/documents/Nat-Champ-Docs/2022/2022-Amateur-Road-Eligibility-6.7.22.pdf
https://s3.amazonaws.com/usac-craft-uploads-production/documents/DET-Application_2021-12-21-231002_yuez.pdf
results: http://www.livelynxresults.com/viewrace.php?eventid=10676
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Huge thanks to Will for coming on, he's a very intelligent person who is crushing the race scene right now, even though he's really only riding in a support role, but finding himself with consistent results. Really enjoyed this chat!
Thanks Will!
00:00 Welcome to the EVOQ.BIKE Podcast!
01:51 Welcome Will Hardin! Student, racer, and coach
02:30 Gut health
Some educational background on Will.
05:30 Road Nationals: Who Should Be Eligible
10:20 Why did you start riding a bike? From Football to BIKES!
His first race
12:20 Does Will get to pick which races he does with Project Echelon?
14:20 Letās talk Training Diet
19:35 Harlem Skyscraper
20:55 How do you define yourself as a rider?
25:30 Velocious Sport!
27:17 Learning how important rest is!
31:16 Some gut lessons 101
35:30 On bike nutrition
38:40 AUGUST BIG PLANS!
Gravel, upcoming racesā¦.
45:25 Whatās the big goal here?
Judging progression in the cycling world?
50:35 Will shelling me. Not nice!
52:37 SUSTAINABILITY!
https://www.instagram.com/williamrhardin/
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Reviewing a time trial with an athlete, and these were his thoughts: This route sounds like a good candidate for a negative split. Get up to speed but donāt go out too hard, ride that descent maximally aero, punch it up the steep first climb, dial it back on the subsequent descent and recover, donāt mess up the turnaround. Save the watts for the second half and roast the reverse climb (longer but less steep), take the next descent as aero as one can, then truly empty the tank like life or death on the climb to the finish. Overall, work harder in the second half than the first.
Gotta know the feeling on Time Trials and when breaking away! Like in this video: https://youtu.be/uTL9ZiG4Knc
negative split in terms of powerā¦wayyy more watts needed on second half
can i use X watts of power so that I can still ride above 100% FTP for any portion uphill
Brendan@EVOQ.BIKE.
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Full Blog With Training Tips: www.evoq.bike/blog
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What do we look for after a failed event?
Case Study, Stelvio Gran Fondo
What do we have for this overview:
-Unsatisfied athleteā¦shooting for top 20 at Stelvio Gran Fondo and didn't accomplish it
-Lacking in authentic Communication between athlete and coach; letting Training Peaks Calendar dictate the rides versus communicating how these actually felt. Training peaks is not the bible, be nimble with the workout scheduling
-Comparing training year over year, basics
-Look at the two events, so similar, what to look for in the failure?
GET GRANULAR - donāt just say it was a bad day
00:00 Welcome to the EVOQ Podcast
02:00 Communication
Flexibility with your training schedule
Having a bad day but still looking at the data
04:45 Comparing the stats of the two events... both are over 15,000 feet of climbing in a day!
Watts
Pace
Temperature
Altitude
Etc etc
Small break in training
09:00 He had trained more before the event where he didn't perform as well....
11:35 HOW DO YOU FEEL?
13:00 Transition Weeks...I don't formally call them this, but I might start to do so! Don't get BURNED OUT
15:00 Work stress; time away from Family. FAMILY FIRST, while accomplishing things on the bike! It's a tough balance for many of us.
17:00 What another coach thought of the TRAINING PROGRAM
Progressive build
How you rode strongly
19:45 Four recommendations; very similar to the EVOQ BIKE Power File Analysis: https://www.evoq.bike/blog/2019/7/30/what-is-a-power-file-analysis
23:28 Some big picture riding comparison
25:48 THE COMMENT that I feel had a massive influence on this ride
27:48 Wrapping it up
Thanks for watching; please Like and Subscribe, and tell a friend!
Stelvio Gran Fondo, 96.5 miles, 15,000 feet of climbing. just over 7h; 383 tss, 13.3
Stations Gran Fondo: 85m, 16,000ft, 12.3mph, 7h, 440tss, more tempoā¦ 157 / 1100 did it on gravel bike
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Check out our nutrition blogs if you need help! https://www.evoq.bike/blog/category/Cycling%20Nutrition
"I need to lose some weight for this event in 2 months." Ā "Wait...what?" Ā Many of us are trying to lose weight from the old lore of "skinny cyclists". Thankfully that is dying and we're tapping into being "strong cyclists", but weight still matters. Ā When would you lose the weight, and how does w/kg come into play in American cycling? Ā Landry@EVOQ.bike. Ā Brendan@EVOQ.bike.
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Sometimes we hear: "This isn't hard enough", whether we are in base season, or race season! Landry and Brendan chat about workout intensity, and how to make the most of your training time.
00:00 Welcome to Bike Radio!
00:10 Are the workouts hard enough?
00:24 training big 3 components: vo2max, lactate clearance, economy/efficiency
01:00 How to build up after COVID if your races are in a couple months
03:45 Did I do training races too early in the season?
06:45 Why you want to generate power aerobically in cycling.
10:10 Is more intensity the way to progress?
15:10 I love talking about 5 x 5 Vo2max old school intervals
18:00 Goes without saying, when Joey wants to go hard ALL. THE. TIME. Come on man
19:00 The first 3 months might be easy! Just wait muahahaha
19:40 Case Study: 20 hour weeks. What do they improve?
22:50 Landryās closing thoughts
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I like the "don't overthink it ". That's me in a nut shell. I can get caught up and overthink on a lot of things!
It's easy to want to plan the entire season and figure out everything all at once, but sometimes we need to let the training come to us; and see what life dictates! It's not always easy to embrace this, but hopefully this athlete's story help you let the riding and events happen when they are possible.
Good luck!
Brendan@EVOQ.bike.
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Full Blog With Training Tips: www.evoq.bike/blog
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This was an awesome interview with TJ Eisenhart. You probably know his history of going from being one of the top US Road Cyclists and shifting towards gravel racing and starting the Imaginary Collective.
We talked about all current things going on from bikes to art projects. Check out the show notes below, and be sure to check out his Insta page! It's awesome!
https://www.instagram.com/tjeisenhart/
https://www.instagram.com/evoq.bike/
Check out our blog with training tips: https://www.evoq.bike/blog
00:00 Welcome TJ Eisenhart
02:00 The entrepreneurial hustle! PUTTING IN THE WORK.
06:10 Living in the present
The biggest religion is smiling.
Mormon growing up.
12:00 Inner conflicts and pushing that onto other humans.
15:00 Road cycling environment; was TJ meant to be there, or did it stifle creativity?
18:15 Wim Hof Breathwork and Cold Waterā¦can a pro cyclist hold his breath longer than 60yo women?!
EGO! Iām the best. Iām strong.
23:00 Signing with BMC. Be careful what you wish for, and ask for.
24:45 Palace Skateboard and alternative races
32:20 Should you only do what you love?
40:00 Taylor Phinney Conversation at Unbound
42:15 Imaginary Collective Curation
47:15 NFTs. We are going to have to collaborate with EVOQ.NFT
58:00 Breaking down in order to come back stronger
59:00 A really humbling and open moment. Wow TJ, a huge share.
1:07:00 reciprocating energy through messages
1:10:00 Can TJ get me on a mountain bike? Yikes!
1:11:00 NFTs
1:14:20 DUCKS
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So you found cycling late in life? Or maybe you're 35 and wishing you found this when you were 18. Well, we didn't, but keep after it! The journey is so amazing, and you are going to grow SO MUCH!!
When you are 3 years into training, you are still a newbie and have so much more to gain.
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Full Blog With Training Tips: www.evoq.bike/blog
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"These 6 efforts are nothing like doing a crit? Why can't I go to the crit instead?" Ā
Max watts reached in TRUE anaerobic training is going to be higher than your 1 minute max in the crit...and you're going to do this for a many reps! Ā
Anaerobic blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling email: brendan@EVOQ.BIKE. Ā Ā
Follow Me on Strava: https://www.strava.com/pros/5889Ā
Please Like and Subscribe to the channel!
Support this podcast: https://anchor.fm/evoqbike/support
YT link: https://youtu.be/G0OAoYLnBbk
And some community building chatter
feedback welcome: brendan@evoq.bikeĀ
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Part 2 of our conversation about cycling training! 00:00 00:26 I donāt hate sweet spot, I hate the overprescription of it 1:33 When would Tom Bell Prescribe Sweet Spot? what is Sweet Spot training good for? Over unders Overly structured BLOCKS (?) Working the systems versus just arbitrary blocks 4:00 Crit training; donāt get too specific 4:35 Athletes enjoy sweet spot 4:51 LISTEN TO THIS 5:40 Muscle Fiber types 6:35 can you polarize too much? Crossing over and using all muscle fiber types (this is why is prescribe TEMPO riding!) Training the in between fibers. 8:20 Tempo vs Sweet Spot 8:50 Sweet Spot for consistent pressure on the pedals 9:53 Looking at Lactate Threshold 12:40 VO2Max work; donāt slide down to Sweet Spot 14:30 Sweet Spot final notes. Not for FTP increases Well rested for VO2Max 15:43 Sweet Spot is overly fatiguing but hard to see when youāre always riding at Sweet Spot 17:30 Sweet Spot for Long Climbs on big gran fondos 21:05 When the RPE goes up, that doesnāt mean GO HARDER! 22:32 The Marketing of VLaMax 23:00 Hyperfocused on one metric the availability of the metric for us not in a lab 25:00 How does Tom Bell utilize VLaMax, if at all? 27:00 Practical value from VLaMax Measuring lactate ACCUMULATION vs PRODUCTION The method to testing: Vo2max test 33:53 The method Lactate threshold testing and variables that affect the results Very protocol specific. Diet affects lactate. 34:48 MOXY Device SmO2 I love how brits pronounce Capillaries 35:50 Wrapping it up, VLaMax and how to utilize metrics in the real world! Step away from the algorithm! 37:35 Putting metrics before the performanceā¦Tom drops some knowledge here!!!! 42:00 Final Thoughts!
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Tom and I sat down to do a podcast about VLaMax, and in getting rolling, we had a conversation that you might enjoy: Ā Ā Absolute VO2Max Cycling 1,000 Training Hours Gravel Racing Quitting P/1/2?
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Would love to hear from you on this one, as there isn't a perfect answer; a lot of this is by feel, without wrecking the rest of the future workouts. Ā Ā
Full Blog With Training Tips: www.evoq.bike/blogĀ
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brendan@evoq.bike
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Sometimes workouts go awry. Take a step back and critically think of why. Talk to your coach or training buddy (I keep saying this because even though we are a coaching company, I just want you to get faster and enjoy the journey!) Here's the email exchange...... don't forget to check out the blog: https://www.evoq.bike/blog Athlete: My face this morning...š„“ My son had a stomach bug Tuesday into yesterday (his birthday no less!) so no one was resting well. Chalked up Tues and Wed to "life (or š©) happens". I hopped on the trainer this morning since it's raining and could barely get through 30 mins. RPE was through the roof. I know there's so many factors that affect performance....rest, food, hydration, etc. but I just don't get how I can have an amazing ride last Sunday and can't do 30 mins on Thurs. I'm trying not to get too down on this. I'm wondering if maybe my FTP is down (despite what Garmin says) even though maybe I'm getting more comfortable in Z2? Rain will clear up so I could ride outside after work. Should I retry the lactate clearance ride tonight? It looks doable in TP...not sure why the first 23 mins kicked my butt today before even getting to the hard parts!!! I'm trying to keep my eyes on my goals, while knowing "life happens" but I'm worried about falling off track since Aug is a big month. MY REPLY: Let me frame it this way: What does worrying accomplish? Don't waste energy doing that. š The lack of sleep / poor sleep is a huge contributor to RPE. It goes skyhigh for me even when I'm just a couple hours off. Also, you had 3 days off!! That is massive. 3 days off is a lot. Sadly, endurance performance drops, and hard rides can be very difficult. PLUS, indoors. It's harder to go hard inside. My error there, I assumed you were going to be outside with that ride. I would just ride endurance today to get the legs back. Go enjoy the bike! You will only fall off track by not pedaling. Keep pedaling. No one workout, or two workouts (!), will get you off track. But big gaps will. Stay consistent. We got this!!! ONWARDS.
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Training based off HR and Power are both valid. There are good use cases for both, but in different scenarios. Check out the video to see when you should be focused on hitting 90% HR max, and when you should focus on pure power numbers. Just some thoughts! What do you think?
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what does "stay sharp" and "shed fatigue" mean in terms of rides. We gotta do a little DYOR but it's not hard. Just take some notes in the process.
brendan@evoq.bike, please leave us a āļø āļø āļø āļø āļø review! It helps us with the algos!
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DYOR Not Medical Advise.
Don't ride when sick; vitamin recovery cocktails; don't ride when sick; listen to doctors; think long term.
brendan@evoq.bike Ā Ā Ā Ā
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no intro, please leave a 5 Star Review! āļø āļø āļø āļø āļø Ā
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no intro...I'll trade you for a review!
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dropped the intro for you, so please go leave a review! xo.
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LFG, do big races and events, even when you feel like you have arrived! They don't all have to be big, but some should be.
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the statistics
patience
bridging
making friends long term
the final sprint
Brendan@EVOQ.BIKE
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KIT STORE!
https://eev1121-1-evoq-re-order-2-2022.itemorder.com/shop/sale/
$280 bibs for $195
https://www.strava.com/athletes/5889/posts/20694578
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brendan@evoq.bike
+++++++++++++++++++++++
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brendan@evoq.bike. pacing is important, but learn how to go full throttle before your event, and know that blowing up a little bit isn't a catastrophic failure.
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Race file: https://intervals.icu/activities/7105215836
https://results.racedayeventsoftware.com/
email: Brendan@EVOQ.BIKE
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100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
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One athlete reached out with these notes. These are VALID! But let's dig into this a touch. I know this can help some of you.
Reason why no racing-
-
Donāt feel that Iām strong enough to execute attacks or any sort of strategy other than hang on as long as possible.
-
I feel that having a non distracted training program can benefit me more than adjusting the training because a race is happening.
-
My competitive spirit is strong. Devastating results take a big mental toll on me
-
I feel like executing the training for the rest of this year and hitting it hard really hard next year with full focus on racing is a better path of success
šššššŖšŖšŖšŖšŖ
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We had an athlete that suddenly got cold feet and wanted to stop racing in order to train and just get stronger. I highly disagree with this approach, as there is SO MUCH that you need to learn by actually showing up for the races.
Scott, our newest coach and Australian Olympian (I'm still hyped on typing that) had some great bullet points in our Whatsapp Coaches Chat, and I asked him to come on the pod and discuss. He hits some amazing points!
You can reach him at Scott@EVOQ.BIKE or myself Brendan@EVOQ.BIKE
Reassuring them of things along these lines:
-
if the work is done, the race is the time to reap the rewards
-
regardless of the result they can look back and be proud of the preparation along the way
-
with each race comes experience on how to execute the next one better, so all is not lost if the performance on the day isnāt what youād hoped or aimed for
-
literally just going through the process of race day (and the days leading up to it is beneficial)
-
itās not uncommon for the best performances to come on days you least expected
-
racing when you arenāt at 100% can teach you to be a more efficient racer.
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100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
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brendan@evoq.bike, thanks to Josh@EVOQ.BIKE for letting me share this.
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Have you tried LactiGOOO yet? Check out my post on it: https://www.evoq.bike/blog/lactigo-performance
Then go here for a discount: www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
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Questions came from this activity: https://www.strava.com/activities/7051098344
Tempo article: https://www.evoq.bike/blog/tempo-cycling-important
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Have you tried LactiGOOO yet? Check out my post on it: https://www.evoq.bike/blog/lactigo-performance
Then go here for a discount: www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
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brendan@EVOQ.bike
Email us for a FREE Power File Analysis to find out where you stack up and get some free tips on getting to your goals!
CBD! https://getcbd.pro/BRENDAN
Have you tried LactiGOOO yet? Check out my post on it: https://www.evoq.bike/blog/lactigo-performance
Then go here for a discount: www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Full Blog With Training Tips: www.evoq.bike/blog
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Welcome Scott Bowden! What is EVOQ? Are you part of the community (teaser: YES!)
A few different topics in this one, broadcasting from Tennessee! Farm living for a bit before heading back to the mountains.
Hope you have an amazing week.
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Then go here for a discount: www.lactigo.com/brendan
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but people can read a headline from a paper where they even say "More research is needed", and they fling it around like it's the new gospel. The science is so so so important, but new science needs to be vetted so we don't just jump on fad bandwagons OR use imcomplete science to support an idea to sell you something for $14.99. All good and all love.
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idk just some thoughts, might be worth a try. N of 1 so DO YOU, but pre-ride processing can help the execution IMO.
L F GGGGGGGG šŖšŖšŖšŖšŖšŖ
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Then go here for a discount: www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
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- Consistency & Execution: Macro and Micro (overall consistency and hitting the workouts within the week)
- Athlete & Event Specific Workouts
- Experience & Science: (Learning On The Bike & Staying Current With Training Techniques)
- Variety & Alternating Stimulus: (not doing the same thing over and over and rotated pattern of training blocks based on Athlete and event listed above)
- Progression & Workload
- Mindset and Tactics
Focus Paints Success.
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CBD! https://getcbd.pro/BRENDAN
Have you tried LactiGOOO yet? Check out my post on it: https://www.evoq.bike/blog/lactigo-performance
Then go here for a discount: www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
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https://pubmed.ncbi.nlm.nih.gov/12003280/ Ā
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Have you tried LactiGOOO yet? Check out my post on it: https://www.evoq.bike/blog/lactigo-performance
Then go here for a discount: www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
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some links: Endurance Video: https://www.youtube.com/watch?v=4uld9mAlF7Y
Anaerobic Blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling
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Heat training podcast:
Drinking enough
Matches, knowing u don't have as many
-cramping
CBD doesnt get you high
Malto: https://amzn.to/3OibJaDĀ
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in our twitter space, Scott Bowden popped in! Absolutely amazing!!!
Some notes I jotted down:
lactate clearance
3m overs, 40s unders, anaerobic finish
positive covid testsā¦the aftermath; 2 months lingering
Alex Core and clams, glute bridges, monster walks
Scott Bowden: post covid at end of January (10 weeks since)ā¦just feeling better
week of symptoms
Team Stuff
āBike Racerā - rider labels
Ride in the back of the bunch! BAD ALEX
World Tour vs 1.1 Races
Whatās next for Scott
Coming back from time off
6-8 weeks of cram training
Leading up to the tour:
Mon recoveryĀ
Tues intensity
Wed endurance
Thu intensity
Fri 1h recovery
Sat pre race 2h
Sunday race
vo2 work; some tempo in endurance rides
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worksheet: https://docs.google.com/spreadsheets/d/1YIJ2kRI0Btu6B0waVZ-XIrXE4Zsl2i0oacLLvhLijcM/edit#gid=0
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check out the rest reduction notes here: https://www.evoq.bike/blog/cycling-interval-workout-guide
Also, Lactigo here: www.lactigo.com/brendan
What else do you need from us? HMU brendan@EVOQ.bike
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Sparked from How Bad Do You Want It?
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and MVDP
and execution
and Josh
and Alex
Twitter Space on Friday's....the new Bike Radio?
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š± šŗ š± š± is back, a great one!
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Huge thanks to Stephen for coming on again. Our original podcast can be found here.
In this episode, we chat:
races - 18 race days.
role on squad in Volta Valenciana (2.pro)
ruta del sol 2nd!
MVDP 100g an hour
SMP -6 degree
aero
carbs
rest day ride or full day off the bike
chain waxing for key events
90 degree arms on hoods
rowing machine
upcoming races:
tour of sicily
dunkirk support for sprinters
tro bro leĆ³n
tour of norway
talk smack in parking lots
galaxy brain
volume
MTB - bike handling, stay in race mindset
aero
do weird stuff
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Tom and I catch up for 20 minutes, chatting Time Trials and the start of road season. We then catch up on Nils Van Der Poel's How to Skate mega training guide that he released. Then some other training threads. Hope you enjoy this chat, on all things aerobic training!
Brendan@EVOQ.BIKE
As mentioned in this episode, How To Skate
Road To Gold Tapering
Tom's Anaerobic Blog
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a little tangenty here, and apologize for a few pauses, but thought this was interesting and wanted to share.Ā
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Cat 4 Questions
brendan@evoq.bikeĀ
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I am training for a 80 Mile Gran Fondo this summer and would like some feedback/recommendations/tips on Diets to follow. I bike 3/4 times a week, and play ice hockey twice.
My three main questions are:
- I am looking to stick to about 50% Carbs, 30% Protein and 20% Fat. I feel that if I donāt get enough Carbs I feel sluggish (from a previous breakdown of 40%, 30%, 30%). Does this mean that my body might become more used to using Carbs as opposed to Fats to fuel my ride? Would I want to use Fat more?
- Iāve read about getting a post-ride meal, at 1g per 1kg of carbs, and 10-20 g of protein withing 20-30 minutes of riding. I imagine though that this isnāt always the case, for example between a 1 hr ride and a 1.5 hr training session. How are the quantities written above changed depending on intensity? For example, an all out ride --> 1 g for 1 kg, and a 7/10 effort ride might be 2 g for every 3 kg?
- I havenāt ridden more than 1.5 hours at a time, but at what time should I start eating? After 1.5, 2 hours, or even as early as within the first 30 minutes. I would just like to begin training that portion as well, with reaching back ni the jersey pockets, seeing what suits my gut, etc.
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please listen if you are trying to upgrade. mindset, tactics, RACE PREP.
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brendan@evoq.bike Ā Ā Ā www.evoq.bike/blogĀ
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PROCESS PROCESS PROCESS. Don't get extinguished.Ā
let's go fam.
brendan@evoq.bike
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https://www.youtube.com/watch?v=4uld9mAlF7Y
https://www.google.com/search?q=evoq+bike+why+endurance&oq=evoq+bike+why+endurance&aqs=chrome..69i57.3039j0j7&sourceid=chrome&ie=UTF-8
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brendan@EVOQ.bike. Ā Make sure you've joined the discord!
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stop psyching yourself out and only staying local because that's comfortable. You'll be so happy that you did. Tell a friend and bring one with you!
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here's the 6 x 6 that I talk about at the end: https://www.youtube.com/watch?v=dXfF2pzrJDg
and some words on them too: https://www.evoq.bike/blog/cycling-interval-workout-guide
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brendan@EVOQ.bike
plugs!
LactiGo!!!Ā
Best Chamois Creme
Become A Supporter
Free Coffee
Real Mushrooms: Code EVOQ.BIKE
EVOQ Gear
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This could be you! Doug and Craig record a coaching call to discuss some major gains!!Ā
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we've been talking about Over Unders a lot, but that doesn't mean we AREN'T doing Steady State also. There's a place for everything, and you never want to overly focus your training on just one thing. Let's see why Over Unders are great, and when to apply Steady State
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Jan 1 PR fest....but are season PR's very valid?
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option 2 might be better for YOU! Individualize everything. šŖšŖšŖšŖšŖ
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a little tip, a little story. ah nostalgia.
brendan@evoq.bikeĀ
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Better trickle of carbs on the bike; Keeping glycogen topped off, not going off the carbs for shorter rides; deplete during races and weekend.
Foam rolling and taking time to check in with himself on how he feels
Feeling better with better weather!
Hamster wheel of indoor workout, go to work, work, make food for next day
Few days break in USA, welcomed
Life stress can affect workouts, first 90 minutes of ride on a negative spirals
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The new, more dialed, Bike Radio Podcast. Topics Include:
Managing saddle sores before they get bad.
How to do big zwift rides!
Roller crashes are not good.
Rochester trainer rides are what broke me.
Not having POP on a Z2 Endurance day after an interval day. Thatās ok!
No need to apologize to your coach for not riding.
How do u choose your race. Physio is how youāll win, not if. Been to plenty that are āgood for u on paperā but race doesnāt play out that way
Using races to train
So you skipped base work but racing in May; what now?
Cycling is not all or nothing! 2h ride becomes 45min.
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Thought of 5 cases, there are many more!
Anaerobic Capacity Blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling
VO2Max Blog: https://www.evoq.bike/blog/improve-vo2max-intervals
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Great video and topic Landry! Landry@EVOQ.BIKE
Brendan@EVOQ.BIKE
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Doing the 20 minute test, or a ramp test, often? Some coaches test a lot, some don't. Some think your best will come during the test, others don't. Race efforts? Sometimes... Ā I like the dress rehearsal aspect of testing, especially for athletes that don't toe a race line very often, but the best numbers often come when you just feel amazing in the morning before the ride happens. Ā Ā So when do you just rip it? Have 4 x 10s or 3 x 15s planned for the day, and feel amazing? Maybe that's a great day to let it fly! The maximal efforts are good, but don't do this all the time, as you might decrease the effectiveness of the other intervals, but less-so in threshold work than say a VO2Max effort. Ā This also might be really beneficial to understanding how your body feels. And at the same time, sometimes you don't feel great, but the watts oddly flow! Ā (The threshold effort that I was referring to was a Maximal Effort Day! JUST RIP IT!)
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š± šŗ š± š±Ā
brendan@EVOQ.bike
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and, a quick note on getting sponsors when you are not a Pro.
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you got this...just remember, it's CHESS!!!
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My question is do I keep chasing average power?
Do I have to accept that outside workouts are just not as efficient?
Thanks for the question Andrew! Good luck working on those %'s instead!
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(video available on Spotify)
Trying to explain what VO2 feels like when someone is new to it.
Here is a better resource that I typed up. https://www.evoq.bike/blog/about-vo2max-cycling-workouts
Hopefully it helps you crush some VO2Max sessions (classic 5x5, Hard Starts, 3m bangers, get some KOMs), and increase your aerobic capacity! Ā
Quick thoughts: Get carbed up, LactiGo up, and use these interval sessions as dress rehearsals for executing a great nights sleep, nailing the nutrition, dialing in the warm up, and having an awesome ride! Ā
Good luck! Ā Brendan@EVOQ.BIKE
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people might think you're nuts, but....
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dojo -> battle field. These little optimizations make a difference down the road, FOR SURE.
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We're not letting him drop to the 150 route this year! LG!
brendan@evoq.bikeĀ
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Yes, DEFINITELY, as long as they apply to your upcoming events. It's easy to chase numbers on a curve, but remember, that might not be a limiter; it's just that the computer algo's don't have the best input from you, the athlete.
Training limiters is important, as long as they are applicable to your upcoming races!
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Hi Brendan, I have spent the last couple of days watching your YouTube videos and reading your blogs, which have excellent information.
I am a statistic/number living cyclist, used to ride Cat 2 in the UK before a big crash a couple of years ago. Picked up the bike in April for the first time since the crash and did lots of Tempo and Sweetspot work (Online Plan), but I agree with you Sweetspot will only take you forward whilst getting going again but soon plateau.
I worked before my crash using WKO and creating intervals based in extending/lifting the PDC which is what I will be doing this time too. Just had one quick question, do you train your limiters (For example 40-60s power) through out the season or just leave it until you move into that Block?
Again thanks for the info, nice to see someone out there giving info without doing the big sell!!!
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As much as this might not sound like fun, having a road dedicated to specific types of intervals can really help out your execution, which is going to make you faster, which is extremely fun.
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brendan@evoq.bike
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did you hear about the IGNITE Coaching Program? 8 and 12 week semi-custom coaching programs! email Craig@evoq.bike for more info!
landry@evoq.bike
brendan@evoq.bike
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we are not talking enough about early disappointment, especially when you're learning so much. Racing is hard; don't expect to just show up with your shiny new FTP and boss it. Might not happen.
GOOD LUCK!
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Not being preachy here, but to be safe:
Protect your front wheel
Know how to rub wheels and not crash
Stay away from the yellow line
Stop passing cars on the left
Be safe. Let's gooo.
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A look back on Team USA member's first 2 race years (guess whom). Patience.
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šššššŖ brendan@evoq.bikeĀ
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Landry and Brendan answer one of the Discord Dojo Questions!
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when Ultra goes more Gran Fondo. When 150 miles gravel shift to 80 mile road. THERE ARE SO MANY WAYS TO HAVE FUN AND ACHIEVE THINGS ON THE BIKE
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Notes from the dojo....which is confusing with Discord Dojo. Will change the name!
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ššŖš brendan@evoq.bike
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In the front group....also, not the best training strategy even if you're just attempting to have your best day.
Reconsider the time you're spending on 3 x 45 minute sweet spot.
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Listen to your body. TRY, but if you're getting crushed, throw it into zone 2, ride some endurance, and finish out the block.Ā
Some caveats: are you in race season? That changes some things. And if you're EXHAUSTED, shift into a rest week and figure out why. But in general, many times you can sub out those two interval sessions with endurance riding, cap off with some nice weekend rides, and then soak up all that training during the rest week!
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Going to hammer this home: STOP FOCUSING ON ONE, TWO OR THREE METRICS ALONE.
BIG PICTURE.
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https://www.rouleur.cc/blogs/the-rouleur-journal/george-bennett-the-difference-between-pogacar-and-roglic-is-often-the-difference-between-their-helpers
"VO2Max is overrated."
Make sure you focus your training on YOU!
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It takes a lot more to breakaway from the peloton or your compatriots in a road race. Ā I had a question come in after I posted about this on Tik Tok, and I wanted to highlight this training race where I had to smash over the rollers to keep the speed high, and the chasers at bay. Ā Whether you need more VO2Max training, Anaerobic Capacity Training, or Lactate Clearance work, there are a myriad of pieces that come into GOING FAST. Ā Figure out your weakness, address it, and get on the top step this season! Ā
https://youtu.be/-bWIj0Wohqo
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Blog post mentioned in this super fast pod: Ā https://www.evoq.bike/blog/2019/1/25/1-massive-reason-why-obsessing-over-your-ctl-can-ruin-your-race-season
Quick bits:
-CTL doesnāt know how tapered or rested you are
-You could do 100 TSS a day from zone 2, or 100 TSS from a 1 hour time trial; you'll feel very differently but same CTL!
-You can consider TSB, BUT you could be at 0 and be exhaustedā¦this can happen after a big spring build up (see blog)
-TSS accounts for, but doesnāt highlight or differentiate things like: Intensity, Repeatability or Race Specific efforts.
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getting dropped at altitude immediately, having a glorious conversation about the journey of cycling, and then watching the weather turn, and destroy us, all within 3 hours. It was a crazy ride; very much like life.
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In a group ride, but also in a race. brendan@evoq.bikeĀ
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These are real questions that I am simply answering; I am not taking shots at any time crunched program, but they need to make athletes aware of this disconnect! šŖ
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less nervous, more consistence.Ā
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Brody and Josh chat a little bit about everything. Brody raced for Canada in the CX World Championships yesterday, 1/30/22! This chat was before that race and they break down Brody's approach to World Champs, the training buildup and his planned rest period before gearing up for cx in 2022.
Big thanks to Brody for taking the time to chat and drop some knowledge!
Be sure to give him a follow for MTB videos and CX course preview rides! @brody_sanderson
https://www.awicycling.com/
0:00 EVOQ intro
00:07 introductions
00:30 impromptu bikepacking
02:05 Pan-Ams recap
06:00 aiming at moving training targets
09:00 shutting it down for 2021 with some fat-biking
10:00 when to start training/racing for cx
11:01 focusing on cross in 2022
12:12 being good at ONE discipline
13:00 building your season with multiple disciplines
15:47 fatbiking - a deep dive!
31:23 fatbike racing!
37:27 bike setup - the pros vs us mortals
41:30 CX worlds chat
45:15 up and coming Canadian cx talent
49:00 behind the scenes info for pro teams/buses
56:00 balancing multiple disciplines
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Josh@EVOQ.BIKE
@mr.nogggle
@evoqbike
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I don't want my heart rate elevated initially by the FIRST hard race efforts; I want to feel that "heart jumping out of the chest feeling" well before the gun goes off. And in order to do that, without shocking the muscles, a proper warm up is a huge advantage!
we warm up for intervals, but then let pre-race jitters throw our warm up off, and still try to GAS it from the gun. Ouch!
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whether coming back from injury, or just digging into this journey; failure happens, and will help you grow!
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Rider on the left needs to watch both paths!
Be able to touch the rider next to you.
White line thoughts.
Do not ride through debris.
Have fun!
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Huge thanks to Ethan for coming on the podcast!! Stoked to see some awesome results from this guy in 2022!
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00:00 Intro
00:46 Team Riding
02:53 Races in New Zealand
05:14 Introductions
06:27 Upcoming Races
07:32 Positioning in European Racing
10:10 More Intensity in Training
13:01 Long Rides
14:23 Training Solo
15:53 Ethan's Current Focus in Training
18:28 Overtraining
20:32 Ethan's History of Riding Bikes
25:55 Cross Training
26:48 Time off the Bike
28:18 Tour of Southland
30:35 Stage Race Win then Accused of Hiding in Bushes
32:54 Tar and Gravel Race Course
33:49 Riding with Wind
35:16 Tour de France Goals
38:12 Ethan's Race Routine
40:45 Food on the Bike
43:33 Food after a Big Ride
44:09 Tire Selection
46:56 Team Bike Setup
48:29 Tips for becoming a Professional
49:40 Make Cycling Contacts
51:20 Meeting Tyler
53:17 Riding in the States
54:50 Signing off
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fun day https://www.strava.com/activities/6564609583
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but the game evolves and changes, just as we do...gotta change it up
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First, plugs!
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01:00 free coffee, seriously
05:00 bike race, january road race
06:00
13:10 sneeze
13:35 blame josh
15:50 athlete that wants to pursue coachingā¦training techniques, learn learn learn.
21:00 when can you be maxed out on FTP?
Repeatability
25:00 ishā¦.whatās the lower limit of HR for Base Training and Zone 2?
28:00 Nordic skiing, yay or nay? yeh or neh?
30:00 matt govero shout out
32:15 jump back in to training after injury full blast or
39:00 longevity in the game, the little things. Overcoming back pain
Core, mobility, the not sext thingsā¦plank and see stomach fat
45:30 12 speed shimano!
49:00 gravel hall of fame
My thoughts on my own gravel
53:00 what are you most pumped about for 2022
56:00
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mid-podcast discovery on not-base-miles-fixie-rides had me on a slight tangent and worm hole, thanks for bearing with.
ramp tests: I think you can gain a lot more from other tests when looking for that FTP number.
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brendan@evoq.bike, this all has to work realistically with your LIFE.Ā
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Huge thanks to Joe for coming on the podcast!
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Chapters
00:00 Joe Laverick Hagens Berman Axeon Pro Cycling
02:20 Walk us through cycling origin story, from first getting on a bike to Axeon
05:00 Knee Injury
06:40 How do you describe yourself as a racer?
08:20 Number of Race Days in 2022
09:15 Very open ended question: What was the most important aspect of your training?
09:20 Resting is Training!
11:15 Small thing that has a big impact in your training?
13:00 Big Picture of Cycling Nutrition
14:30 grams of carbs per hour
15:25 What does your training consist mostly of in terms of volume and intensity?
17:40 You were mentioning your coach in emails; what do you find the most beneficial about working with a coach?
19:00 What is your main limiter, and how do you go about working on it?
21:00 Goals at really hard races
24:12 Have you ever trained too much or felt like you were doing it incorrectly?
28:33 Do you cross train or lift?
31:50 Sprint Technique
35:40 What results are you most proud of?
37:25 Whatās your biggest goal race?
39:00 Favorite race memory that sticks out?
41:40 Race Brain and Crashes
45:40 Pre-race Routine
48:00 Post ride nutrition
50:30 Bike set up, tires
53:30 Joeās Tip To Getting to the next level!
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I have just failed a workout due to (I think) fatigue, and I am unsure how to continue in my plan.
I have just started a new base block, and figured Id give high volume a try. I have some extra time nowadays and figured I would use it. The first week went well. I felt super tired after my sunday workout, and took monday off (some light yoga). Today (Tuesday) comes around and Iām still feeling tired. I put the workout off as long as I can, but get on the bike nonetheless. Sweet Spot is on the menu. I get the first block done, but muscles just werent there today. Mid block 2, my brain convinces me I need to rest.
My question is, how should I continue?
My proposed solution is to cut out all of the extra mileage I did last week and try to do barebones high volume plan (I added just under 2 hrs of free riding to the first week because I was feeling really good after a couple of free weeks). Another solution, one that I would like to not resort to but I will if need be, is to do mid volume and add endurance as I feel that I can.
My background. 26yo, 5ā11" (180cm), 155lbs (70kg), 229ftp. Started structure in Feb after not riding for a long time. Did Sweet Spot base. Trying to do yoga/core 1x weekly, and do more running as I am terrible at it.
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When do you go? What's the window?
1) SPEED vs. Watts
2) Using the course
3) Don't Ride at 100% FTP
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Josh sat down with the current Head of Athlete Performance at Neo Pro Coaching, retired professional cyclist, and all-round good-guy, Joshua Hunt to discuss all things training and racing.
Joining the discussion is one of Josh's current athletes, our very own EVOQ coach, Alex Sankovic.Ā
Listen to Alex and Josh talk about their training and racing habits, philosophies, and tips.Ā
Be sure to checkout both Josh and Neo Pro for some great coaching/training info!
https://www.neo-pro.co.uk/
https://www.instagram.com/neopro_cc/
https://www.instagram.com/joshhunt91/?hl=en
If you enjoy training articles, check them here: www.evoq.bike/blog
Questions?
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
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and I go off on some tangents because this coffee has me amped to get back to training today after the rest week!!
šŖ šŖ šŖ šŖ šŖ šŖ šŖ šŖ šŖ šŖ šŖĀ
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Hey everyone, Landry here. In this podcast I discuss some of my current research at Appalachian State, specifically the two types of motivational focus how they can have a BIG impact on your performance. You're training your body, but are you training your brain to have the right attentional focus when it matters most?
Landry@evoq.bike
Strava: Strava Cyclist Profile | Landry Bobo
More Content and FREE power file analysis: EVOQ.BIKE | Online Cycling Coaches & Training Plans
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QL rehab breakthrough?
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Stage 4 of Vuelta Ecuador!
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00:00 Coffee Breakaway
00:25 how to pronounce Govero
00:55 Whatās Matt Drinking?
02:30 Edwin Norena coffee profile (FREE COFFEE http://s.trdcfe.me/BWnL3 )
04:00 Coffee Talk
09:10 Stage 4 Vuelta Ecuador
10:00 Stage Profile
11:30 How Matt say the first 30 minutes shaping up
12:55 Using the group to try and sneak up the road, read the race
14:15 Early break
16:05 Bridging to the break
17:55 Wise words from Max Korus winning Road Nationals
20:40 big group bridges across
22:25 everyone is working
25:38 Last 20 miles
28:20 Mattās regret from the stage
30:15 stage win or wear yellow?
33:00 How do you judge when to jump across without dragging everyone up to your teammate?
38:40 Mistakes made when a teammate is up the road
42:20 So much credence to WKO cycling data; so much is missed
43:15 The Quito Party! Not for us, while we were sleeping; or trying
45:15 The bus ride to Quito and people getting sick
49:26 Quick Reishi testament from Matt
51:30 The band tickled Matt
56:00 Before Stage 5 sleep. ;-(
58:30 Stage 5 preview; āWhatās your biggest war story / most epic day on the bike?ā
1:01:30 Matt and I are new friends, not OG. Yet.
1:02:30 Food choices during the stage raceā¦afterthoughts on our diet
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"Sorry Babe, I have a crusher ride tomorrow, time for bed". Chapters 00:00 Men's health 1:00 sex drive and performance 4:00 really wanting it or being able to make it happen 8:00 the 5 bullet points 9:00 what did Patrick initially think of this topic, and the initial fatigue of initially starting his training 10:30 Andi regarding Relationships, performance, well being 11:15 Finished a race and peeing hurts 12:30 on the rivet all race and the post race pain 16:00 Brendanās change of saddle after 135,000 miles 19:30 Andi, coming from pro peloton, you work with what saddle from the sponsor āworks bestā 22:00 children are the hall pass 26:00 keeping everyone in the family happy while riding a lot 29:00 Getting focus back to complete tasks after a long ride 32:00 Mitigation strategies for the fatigue that comes with life or training Diet, sleep, rest weeks 35:10 The foods to keep the energy levels high 37:00 (timestamp?) LIFTING WEIGHTS 41:00 libido from training vs getting older 44:00 hormones besides testosterone; stress hormones, cortisol 45:00 short burst training, 5s sprints x6 46:00 hormones for happiness; this is all related 49:30 overtrained leads to vastly reduced sperm count, so affects those wanting to have children Some notes we had before the chat. (1) The inherent fatigue of this whole enterprise; Fatigue = decreased libido; (2) The mechanics of riding; Being on my perineum for several hours a day canāt possibly be good for blood flow or erectile mechanics. (3) Increased stress; Exercise is a good way to manage or reduce stress, but a training plan also creates stress because it has to be balanced with everything else in life. Add physical strain to that, and itās somehow more stress on the body and the mind ā it has to be. (4) Hormonal/metabolic effects of training; really out of my depth here, but imagine there are some and that they bear on sexual arousal and performance; -LIFTING!!! (5) Maybe dehydration warrants a bullet point of its own. No matter how hydrated I am, Iām dehydrated after a tough workout. I can drink all I want; for sexual purposes, Iām clearly still dehydrated.
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Volume is King; and progression should be viewed more as maintenance before you hit a true Build Phase. Then you can look towards progression, but even then, the Micro Progression is arbitrary. Don't overcomplicate this. Also, 5 Blocks To Racing will get a 2022 update and tweak to reflect this.
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This is a good conversation to have with yourself. If you listen, listen until the end.
Spotify users: please leave us 5 stars!
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Athlete Comments:
warmed up with 3 sets of weighted squats to wake up my legs.
-
felt a bit groggy after a long day yesterday (home by 9.30pm).
-
legs felt good, was ready to rock and roll. Managed all 4 intervals fine. Last minute of each one is always tasty.
-
feel my legs are stronger, but want to build this up more. I think based on how this went integrating the following may help (just from feeling)
a) more constant threshold efforts to get mental toughness back
b) increase RPE of squat work and legs.
c) do some burst exercises at XC ski too.
My Comments
tasty lolol.
a) would disagree here as too much of this can really, REALLY flatten you out. i think the over unders might be a better way to go....
b) i would stay steady here; this is when we want to pile on too much ,esp with skiing in the mix now. don't get greedy, but keep making gains
c) be careful; you do not have the technique mastered. i would not overdo this.
sorry to highly disagree with all these comments but it really looks like the classic "i'm seeing gains, let's do more!" Don't let the ambition get in the way of success.
Steady Freddy.
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Thanks Debbie! 00:01 How was Thanksgiving 00:28 Debbie brings rollers; smart! 1:00 27F rides, NO MORE 1:45 EVOQ practices what we preach; weāre in the streets! 2:54 Debbie Milne Intro! You might not enter half of the races that she has won! Wellness Dietician and Sports Nutritionist Consultant 5:00 Wellness, Balances in health; this is so good!! 6:00 NINE Masterās Nationals Wins 6:30 Itās hard to win 7:00 Being marked; the second win is way harder than the first 8:50 Can the deep passion for cycling be a hindrance to the overall wellness of ourselves as athletes? 13:15 Nutrition; the food mentality and athletics. Calorie counting. Newbie nutrition knowledge 16:25 Why cutting too many calories is not a good thing. The body WILL fight back. āThe food environment.ā Bumping up the protein. 22:35 Focus on the feelings of food at times 24:15 Life before cycling (Brendan) 25:20 Eating disorders 29:20 āwait until you get olderā is BS! 31:00 functional foods! 33:40 Why you need CARBS on the bike! Low glycogen stores can affect muscle function Stronger over skinnier 35:20 Most important aspect of her training 37:00 The long ride 37:20 Preseason intervals 40:30 Raising your VO2Max through BASE MILES. Train your VO2Max with a long ride 41:20 When do you go harder? 45:25 Big change Iāve made in training; less intervals!! Burnout by Nationals Feeling fresher, and better, for longer 47:30 coming into a good level of fitness and trying to stay there 48:45 Stacy Simās Roar Book Training through different hormone phases 52:20 Itās not always a perfect run up to the race 56:05 Joeypants is back 59:08 40+: Iām coming, and Iām bringing some ganggang with me 1:03:10 When the women all get grouped together 1:12:43 Thoughts on lifting 1:15:30 why my criteria for athletes is that they simply need to want to get better 1:19:15 Parting words for the people Love to ride the bike!!!
The EVOQ store! https://grindcitydesigns.com/evoqbike/shop/home
Want free coffee? Check it! http://s.trdcfe.me/BWnL3
Insane CBD deals!! https://getcbd.pro/BRENDAN
Support this podcast: https://anchor.fm/evoqbike/support
Bike Radio, episode 9, letās go. This is our casual bike race podcast where we just chat about all different things in the cycling realm. If you're looking for some more dialed content to help you get faster, check out the other playlists, or the BLOG! www.evoq.bike/blog
Questions?
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
0:00 Bike Radio
00:04 introductions
01:00 drinking water in Ecuador & stomach issues
06:05 stage 5 lows
10:21 stage 2 highs
11:45 bus transfers
12:40 local racers
13:40 breakaway etiquette
15:34 gaining respect in the peloton
16:04 composition riding
17:27 Ecuador race changes + pro team attendance
19:00 moving through the peloton as a team
20:14 does size matter in the peloton?
23:15 bike box
28:00 post race intervals + next steps
30:05 hydration + gearing in Ecuador
34:30 quality roads in Ecuador
35:10 WTB tires
36:36 electronical (mechanical)
38:28 back to Ecuador in 2022?
42:50 next races
45:02 reflecting on Ecuador
47:00 altitude tent/condo in 2022?
48:20 KOM season part 2? TT bikes in the group ride?
52:00 the Florida group ride
52:25 no chapters & keeping everyone happy :)
52:55 coins in Ecuador
53:30 gearing changes
55:00 descending at altitude
58:30 taking a break, listening to the body
1:00:30 first class upgrades
1:03:00 base season
1:06:00 hitting the group ride
1:08:15 Christmas at the beach
1:09:53 pants for cyclists, a deep dive
The EVOQ store! https://grindcitydesigns.com/evoqbike/shop/home
Support this podcast: https://anchor.fm/evoqbike/support
I need to clarify previous podcasts. This time of year is not all about cutting things short. FIGURE IT OUT
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letting the race come to you
the break is not always āTHE BREAKā
electronicals vs mechanicals lol
making the break for third time
riding through mobbed towns
Ratings can now be left on Spotift; please do that to help us out! āļø āļøāļøāļøāļø
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Do what we have to do to get it done!Ā
Please leave us a 5 star review on Spotify!
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Holidays, cold weather, BS excuses
Get outside when you can! Be malleable with the calendar. BIGGEST GOAL is getting the rides done, one day after another.
Say YES to things instead of saying NO
Training peaks is not the bible.
Execute when you can: be malleable
The way you do anything is the way you do everything
Restraining to go easy
How Forrest stays motivated when the trainer gets stale
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Woof. The fatigue, stomach bugs, and weird late night bands are hitting hard.Ā
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Hi there really enjoyed your last podcast interview with Pablo Cruz, and picked up on your brief conversation regarding rest week and how are you feel afterwards. I always seem to struggle with dead legs the power and heart rate is all good, but perceived effort is much higher. How should you attack the week after rest week shock to the system? ease back in slowly?
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Curtis White sat down with Josh to chat before the Pan American and CX National Championships. Curtis drops so much knowledge. Some highlights include listening to your body for training sessions and backing things off when things donāt feel right, and dialing in your race-day prep through trial and error.
Thanks for watching! Please give the video a thumbs up and subscribe to the channel!
Huge thanks to Curtis for taking the time to chat. Be sure to check out his podcast, In The Red!
https://open.spotify.com/show/2ZrJrmJ0lgzm6BYKjj6oPG?si=72b63d995dff4c1d
https://www.curtisjwhite.com/
https://www.youtube.com/c/curtiswhite
https://www.instagram.com/curtisjwhite/
https://www.strava.com/pros/1205335
Thumbnail photo credit: https://www.curtisjwhite.com/
Topics;
0:00 Introductions
00:06 Training
01:00 Calculating your training
05:00 Roller spins on race day
06:00 Dialing in the pre-race routine
10:00 Gaining experience
13:00 CX training advice
15:27 Why cross is the best
20:00 Upstate NY and Beverly, MA
21:00 Long off road rides
22:00 CX season prep
24:00 Season Planning
27:00 Long hours on the bike
28:30 Skills work
32:20 Pan Ams & Nationals
33:00 Training at home
34:00 World Champ Course
38:07 Strength training
39:20 Running
40:30 Racing in Europe
43:00 Nutrition
45:30 Cookbooks
47:30 In the Red Podcast
51:30 Stepping out of your comfort zone
52:15 Listening to your body
If you enjoy training articles, check them here: www.evoq.bike/blog
Josh@EVOQ.BIKE
@mr.nogggle
@evoqbike
Support this podcast: https://anchor.fm/evoqbike/support
Live from the race hotel. Brendan and Matt Govero discuss Stage 2 of the Vuelta al Ecuador.
Spoiler Alert - Matt won the stage. LGLGLGLGLGLG
Follow Along;
https://www.procyclingstats.com/race/vuelta-a-ecuador/2021/stage-3/stages
https://vueltaciclistica.ec/
https://twitter.com/VueltaEc
https://www.facebook.com/ConcentracionDeportiva/
Subscribe and leave us a review!
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Live from the race hotel. Brendan, Forrest Howard and Matt Govero discuss Stage 1 of the Vuelta al Ecuador.
Follow Along;
https://www.procyclingstats.com/race/vuelta-a-ecuador/2021/stage-3/stages
https://vueltaciclistica.ec/
https://twitter.com/VueltaEc
https://www.facebook.com/ConcentracionDeportiva/
Subscribe and leave us a review!
Support this podcast: https://anchor.fm/evoqbike/support
Bike Radio, episode 8, letās go!Ā
This is our casual bike race podcast where we just chat about all different things in the cycling realm. If you're looking for some more dialed content to help you get faster, check out the other playlists, or the BLOG! www.evoq.bike/blog
Please please please subscribe and leave us a review!
00:00Ā
00:04 introductions
01:01 coffee at 3pm?Ā
3:44 Ecuador
6:41 Movistar
8:31 when you know your competitionĀ
10:01 knowing the course pre-race
14:31 using Garmin maps during the race
15:31 ghosting
19:31 thanksgiving beef
26:51 eating calories, what to do on recovery days
33:36 instant pot recipe
37:01 Joshās breakfast and Lucy's fish ?
40:50 fake Shimano parts?
45:57 Clean bike is a fast bike
48:01 SKS race blade
50:16 BMC slr01
55:31 cross stuff
1:04:01 whatās next! FTP ranges, Whole 360 from Craig, Tempo (still the killer?)
The EVOQ store! https://grindcitydesigns.com/evoqbike/shop/home
Want free coffee? Check it! http://s.trdcfe.me/BWnL3
Insane CBD deals!! https://getcbd.pro/BRENDAN
Brendan@EVOQ.BIKE
Josh@EVOQ.BIKE ā
Support this podcast: https://anchor.fm/evoqbike/support
This guy has done it all! From BMX to Triathlons, to Olympic Mountain Biking and Road Racing.
Hailing from down under in Australia, but spending some time in Girona, Scott hopped off the beach to spend some time talking about all things related to training, racing, and nutrition.
Focus on being FAST.
Thanks so much Scott!
Don't forget to check out the blog for training articles, and the other podcast videos. www.evoq.bike/blog
Podcast support: https://anchor.fm/evoqbike/support
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
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Cat 4 Questions is back!
I think it would be really interesting to hear about your and other peoples mental approach for difficult workouts and races. Ā For workouts: what is your optimal level of arousal / excitement? Ā self talk or in-the moment mindful ness? Ā what is your emotional perception of the sensations (pain and suffering? Ā discomfort? Ā associating exercise discomfort with positive things?) Ā And I guess similar for races + how do you keep keep things under wrap until it is time to unleash hell?
LGLGLGLGLG
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A 30,000 foot view is very beneficial at this point of the year, and how to apply this to our future training cycles.
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Supra FTP? VO2Max? Get the mind right at BREAKFAST.
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It comes down to how badly do you want to set yourself up for success in the spring and summer. Yes, you can zwift race and ride too hard until your heart is content, AND YOU MAY GET FASTER (depending on your training age), but more specific training to your weaknesses and aerobic fitness might be MORE OPTIMAL. Just some thoughts.
Support this podcast: https://anchor.fm/evoqbike/support
Bike Radio is back with Episode 7! This is our casual bike race podcast where we just chat about all different things in the cycling realm.Ā
If you're looking for some more dialed content to help you get faster, check out the other playlists, or the BLOG! www.evoq.bike/blog Ā
Before we list out the topics, here are a few links mentioned. Ā
The store! https://grindcitydesigns.com/evoqbike/shop/homeĀ
Want free coffee? Check it! http://s.trdcfe.me/BWnL3 I
nsane CBD deals, HALF OFF!! https://getcbd.pro/BRENDANĀ
The Tactics Book Link: https://amzn.to/3FWbopaĀ
Topics: Ā ā¢Indoors rides, let there be no confusionā¦Owen endurance and cadence Ā ā¢Love mondays ā¢MTB exposure 30s still from Vermont Ā Ā ā¢WHAT COFFE? Overlapping wheels on group ride ā¢Cx noggin or MTB toboggan Ā ā¢New bike box Ā ā¢Thanksgiving Ā ā¢DISCORD plug Julbo giveaway ā¢Lifting is fun with RPE, Core from deadlifts and squat
Support this podcast: https://anchor.fm/evoqbike/support
Do you want to have an EVOQ coach analyze your data for free? Want to know what your strengths and limiters are in relation to your goals? Get a free power file analysis (PFA) and find out - there's NO OBLIGATION. Let's chat about you.
https://www.evoq.bike/
Additional PFA info here;
https://www.evoq.bike/blog/2019/7/30/what-is-a-power-file-analysis
TrainingPeaks; (sign up for free)
https://www.trainingpeaks.com/athlete-features/
GET ON THE DISCORD!
https://discord.gg/Vt2s7UxfxV
Questions?
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
Owen reached out and wanted to chat about some endurance topics which are quite appropriate this time of year, as many athletes enter a base phase of training.
What is base training? But more importantly, WHY should we ride at endurance?
We look at how endurance training has landed us numerous P/1 state championships, and 6 Masters National Championships.
We chat about whether cadence work is necessary, and why we do or don't prescribe it.
Since I come from the northeast frozen tundra in Upstate NY, Owen had some questions as to what strategies I utilized before there were smart trainers and Zwift to occupy the time.
Remember, there are no short cuts. Sweet spot is NOT an effective short cut for endurance training.
Let us know what you thought of the video!
Support this podcast: https://anchor.fm/evoqbike/support
Josh shares his personal experiences with strength training at home. What has worked? What hasn't worked?
If you're interested in trying some at home strength training - go! start! No time better than now!
Questions?
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
Saturday night Cat 4 Questions
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Josh breaks down his 2021 CX reason recap with what he has learned and what he plans to work on for 2022.Ā
Time to level up and get working.
Questions?
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
Brendan and Josh discuss a bunch of random cycling topics but the focus is mainly on the upcoming Vuelta al Ecuador. Brendan is gearing up for this late season (early season?) 8-day stage race after his successful road and KOM hunting seasons. The race starts December 8th! Check the links below for more info. Ā
https://www.facebook.com/VueltaEc/Ā
https://www.procyclingstats.com/race/vuelta-a-ecuador/2021/startlist/previewĀ
A few of the many topics discussed;
- saddles
- bike fits
- Vuelta al Ecuador breakdown
- bike boxes
- traveling with gear
- nutrition
- group rides as training
- being selfish with your training goals
- town line sprints
- altitude tents
- fixed gear training
- carbon wheels in winter
- on brand technical issues :)
Questions?
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
It's always a work in progress as we continue to learn and grow as athletes and coaches, but here are six bullet points that I feel can be aptly applied to any athletes training to help them take that next step forward. Hope you are crushing this week ššššš¦ššššš
Support this podcast: https://anchor.fm/evoqbike/support
This was an awesome podcast with one of our newest coaches and pro cyclist, Andi Bajc.Ā
Topics include: Ā
Court awareness Ā
The game is SO FAST at first, where you can easily make bad decisions. Ā
What did Andi learn from the good coaches in his life? Ā
Recovery and the Mental "head stuff" Ā
Being a pro and father of 4... Ā
Sleep Ā
Preseason Training Ā
Race Plan: terrain, race nerves, early season crashes Ā
Spring vs Summer Races Ā
Training Philosophy Ā
When you have too much motivation, that you overdo it Ā
Improvement is a stairstep, not linear Ā
Train smart Ā
Know your body Ā
Natural movement of the peloton Ā
Perserverance Ā
Letape Gran Fondo in Slovenia, Sept 4, 2022 Ā
Check out the EVOQ Store: https://grindcitydesigns.com/evoqbike/shop/home
Support this podcast: https://anchor.fm/evoqbike/support
quick pod, couple thoughts to get the thoughts stirring. Have a great Sunday!
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Watts are made in theš©š½āš³
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Measurement, application, do we need it?
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link to ride: https://www.strava.com/activities/6275010751
Fatigue?
Still crawling out of base?
Just one of those days?
See the big picture, don't stress it, BUT ASK SOME QUESTIONS of why it happened.
Support this podcast: https://anchor.fm/evoqbike/support
BIKERADIO is back!Ā
In this episode: Ā Wimpy winter riding. 50F is not winter. Ā
Motivation, waning? Ā
Rest weeks for life things. Ā
Frame the races differently at times. Ā
Store! https://grindcitydesigns.com/evoqbike/shop/home Ā Ā
65% vs 75% in Florida Ā
How to break down 14 hours: should you ride 2 x 7h or 7 x 2h Ā
Frequency vs Duration Ā
Zwift peeing off the bike. Huh? Ā
Chamois Creme doesn't go on your butt
Support this podcast: https://anchor.fm/evoqbike/support
This athlete's response to "What did you most improve on this past year?" was a great one!
Have an awesome week!
New Format:
Interviews on Mondays, BikeRadio on Wednesdays, all the mini pods in between!
https://grindcitydesigns.com/evoqbike/shop/homeĀ
Support this podcast: https://anchor.fm/evoqbike/support
HUGE thanks to Claudio for sitting down and chatting. It was awesome to hear from someone that has RACED in some of the biggest races in the world, won a National Championship in Team Pursuit, and now coaches at Astana.
If you like training articles, be sure to check out the blog, and get in touch with us for a Free Power File Analysis. www.evoq.bike/blog
Now, to the show notes:
The early years; what was "training" like when Claudio was young
UCI Races as a Junior, how did his training get broken up amongst rides with friends?
2006-2010: The Pro Years!
Running indoor experiments in his lab...aka basement!
Can you increase someone's internal motivation?
What was training like in the U23 years (we jumped around a bit)
What's the most important thing in training...no, he didn't say consistency or volume!! This was a good one.
A great chat around:
1) Strength and Power
2) Aerobic Power
3) Endurance Long Rides
Support this podcast: https://anchor.fm/evoqbike/support
Josh sat down with some Zwift pros to chat all things Zwift. Everything from entry level questions to Premier League tactics! Huge thanks to everyone below for chatting - be sure to give them a follow!
NOTE: We did the best we could with the audio...it's not perfect...we know.
Thom Thrall - NeXT eSport p/b Enshored Racer and current #1 Ranked Male Zwift Racer
https://www.instagram.com/thomthrallcycles/?hl=en
Russell Crowder - Zwift Expert and NeXT eSport p/b Enshored DS (Directeur sportif) and Bike Shop Owner
https://instagram.com/gingercitizen?utm_medium=copy_link
https://instagram.com/pedalpowerjsy?utm_medium=copy_link
Patrick Walle - NeXT eSport p/b Enshored Racer and EVOQ Coach
https://instagram.com/windpowrd?utm_medium=copy_link
Alex Sankovic - Ex-NeXT eSport p/b Enshored Racer, Part time DS and EVOQ Coach
https://www.instagram.com/alexsankovic/?hl=en
Enshored P/b PedalPower (Women)
https://instagram.com/enshored_pb_pedalpower?utm_medium=copy_link
NeXT eSport p/b Enshored (Men)
https://instagram.com/next_esport_pb_enshored?utm_medium=copy_link
Topics;
- Zwift Tech
- Racing Tactics
- Zwift Racing Leagues
- Racing Tips
- Rocker Boards
Questions?
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
Let's talk about the end of the training block. And some š© š© š© that came up with this athlete.
Let's get fasterrrrrr! Join the discord today. https://discord.gg/ThTYry6kuE
Support this podcast: https://anchor.fm/evoqbike/support
Cameron sat down to chat a few days before the European CX Championship and fresh off of his 2nd place finish at Koppenbergcross! So many great topics of discussion; especially pre-race nutrition and the mental side to injuries - be sure to give it a listen! Ā
Huge thanks to @Cameron MasonĀ / @camerooney.mason for chatting! Be sure to check out his YouTube channel and IG! Ā
https://www.youtube.com/c/CameronMasonĀ
https://www.instagram.com/camerooney.mason/?hl=enĀ
Topics;
- openers
- caffeine
- pre-race nutrition
- travel
- Koppenbergcross
- World Champs course
- European Champs
- training schedule
- pit bikes
- training on the mtb/road bike
- coming back from injury
- mental and physical growth
- gravel racing
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
Josh breaks down openers and questions whether or not you actually need them...
Get on the Discord!
https://discord.gg/Vt2s7UxfxV
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
Kerry Werner sat down and discussed his CX season so far, his European race plans, bike-packing as CX prep, racing Iceman Cometh, and potentially racing the Unbound 100 aka the CX racer's Unbound plus so much more. Ā
Rated PG-13! Ā
Huge thanks to Ā @Kerry WernerĀ / @kerryw24 Ā for chatting - be sure to check out all the stuff he puts out - it's awesome. Ā
https://www.youtube.com/channel/UCCJapudlF3KDpTlrzyr75OwĀ
https://www.instagram.com/kerryw24/?hl=en https://cog.konaworld.com/category/team/kona-endurance-team/kerry-werner/Ā
Topics;
- Diets
- Openers
- Travel
- Eating at races
- USCX & ProCX
- Racing in Europe
- Unbound 100
- Bike-packing
- CX Season Prep
- World Champs Course
- Iceman Cometh
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
this audio post is a follow up to this blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling
AD, if you do it, use LactiGo! It makes a huge difference. https://www.lactigo.com/brendan
Support this podcast: https://anchor.fm/evoqbike/support
Link to the discord: https://discord.gg/ThTYry6kuE
Support this podcast: https://anchor.fm/evoqbike/support
Josh chats with fellow EVOQ coach Alex about his experiences with weight loss, eating disorders, training burnout, external and internal pressures and so much more. Ā
Reach out to Alex with any questions! He loves chatting about training and racing! He's also super active on the Discord! Ā
Alex@EVOQ.BIKE | @AlexSankovic Ā
If you enjoy training articles, check them here: www.evoq.bike/blog
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
Last tip might have been the best one. Let me know. Brendan@EVOQ.BIKE
Support this podcast: https://anchor.fm/evoqbike/support
if you enjoy VLOGs, here it is: https://www.youtube.com/watch?v=7ckytS1DtrA
Please leave us an iTunes review, or Follow Us On Spotify.
Support this podcast: https://anchor.fm/evoqbike/support
Cody and Josh sit down and talk all things cross + some MTB & tech chat at the end. Ā
Big thanks to Cody for taking the time to chat and drop some knowledge! Ā Ā
@thekidkaiser Ā
https://www.codykaiser.com/Ā
https://www.kineticcycles.com/ Ā
Topics;
- UCI Points Refresh
- Travel During the CX Season
- CX Equipment
- Interval Sessions
- Strength Training
- Track Bikes
- CX Season Goals
- Racing in the Rain
- Newer CX Courses
- West Coast CX Races
If you enjoy training articles, check them here: www.evoq.bike/blog Ā
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike Ā
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
Brody and Josh chat about everything cx related! Brody just got back from racing all three UCI World Cup CX races in the U.S. so the conversation focuses on the intricacies of planning, training, and racing multiple top level races in three different states within 8 days! Ā
Big thanks to Brody for taking the time to chat and drop some knowledge! Ā Be sure to give him a follow for MTB videos and CX course preview rides! @brody_sanderson Ā
https://www.awicycling.com/ Ā
Topics;
- Cycling Goals
- Jumping into Elite Races
- Season Travel
- Preferred CX Season Prep
- CX Tech Skills Practice
- Running & Strength Training for CX
- Breaking Down CX Courses into Chunks
- World Cup Race Dissection
- World Championship Race Selection
If you enjoy training articles, check them here: www.evoq.bike/blog
Josh@EVOQ.BIKE | @mr.nogggle | @evoqbike
Thanks for listening! Leave us a review on iTunes!
Support this podcast: https://anchor.fm/evoqbike/support
https://www.evoq.bike/blog/2019/4/11/how-to-pace-a-time-trial-in-cycling
It's all about course recon, managing the surges to keep your speed high, avoid exploding, and finishing strong!
These thoughts on energy production above FTP can be applied to road racing also, and I have a new post coming soon!
Support this podcast: https://anchor.fm/evoqbike/support
Another VLOG, with some podcast extras.
In this video episode, https://youtu.be/GXmsAykqS7w, I give a quick run down of the bike (might be changing things up soon!), view some North Carolina Roads, and hit some sprints. Then, how do you beat a true sprinter, and why you shouldn't look too deeply at PMAX.
Topics Include:
Lifting weights with your ARMS for sprints.
How often are you practicing sprints?
True Base Miles on Fixed Gears?
PMAX? Not a true test of your finishing kick. Aero matters, positioning matters, and TIMING matters the most.
How do you beat a "true sprinter"?
Brendan @EVOQ. BIKE
@BrendanHousler on social channels.
www.lactigo.com/brendan
Support this podcast: https://anchor.fm/evoqbike/support
We are back with Episode 4, the BikeRadio show, with Josh and Brendan.
Topics include, a lot, but majority of:
Race travel
Music while riding?
Cyclocross journey
When to ride hard in CX race
How this applies to road racing
KOM Hunting
Brendan's training the past 2 months
Base miles? Only endurance? When can I ride tempo?
Indoor Cycling
Sweet spot; somehow this always comes up
Hiking tidbits
Foundational Aerobic Volume. FAV!
Josh@EVOQ.BIKE
Brendan@EVOQ.BIKE
https://youtu.be/uSyrCn4Fer0
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What is Matt's history with CBD?
I was skeptical; you read up on CBD and it cures everything; how did they separate out the different product lines? Like this one: https://www.hellobluecbd.com/cbd-oil-store/joint-and-muscle-pain-advantage/
How does it relate to cyclists and athletes?
Where do you get it/sourced; is it WADA compliant?
question you get asked the most?
I share my story about my QL injury, hurt hip flexor, and CBD Pain Capsules (season saver!)
Comment below if you're going to try it (code: Brendan15) or if you still think it's snake oil. It's not, but I'd love to hear your experience!
Brendan @EVOQ. BIKE
@BrendanHousler on social channels
If you watch this and decide to try the product (you're missing out if you don't try the chamoi creme!), code Brendan15 is 30% until Oct 31 2021 and includes a ton of freebies, like my favorite Pain Capsules.
https://youtu.be/usI18sXQBvM
Support this podcast: https://anchor.fm/evoqbike/support
Episode Three of our new Live Show. Live on Facebook! Ā
Join the Discord! https://discord.gg/nawj3JNNnX Ā
Topics Discussed; Ā
- Winter options besides riding in snow (fat bikes, Zwift, Nordic skiing)
- Should you come out ready to crush in spring?\
- Holiday eating and weight loss (NOW)
- Zonhoven CX
- Riding by RPE without looking at the power field
- 1 interval by power, 1 by speed, 1 by RPE!
- Race day Prep; what works for you?
- Moab Bike Gravel Revival Race
Free Power File Analysis!Ā
https://www.evoq.bike/ Ā
Thanks for listening!
Support this podcast: https://anchor.fm/evoqbike/support
Josh breaks down what he packs for CX race day and what he does as a pre-race routine. So many options here - see what works for you!
Checkout the YouTube CX videos!!
https://youtube.com/playlist?list=PLiOww7FfCwdlp19oHsPpmmukaPL1_BTZ-
Do you have some tips and tricks? Get on the Discord and let's chat!
Discord Link;
https://discord.gg/MJuAKvbnTQ
HMU with questions! Josh@EVOQ.BIKE
Support this podcast: https://anchor.fm/evoqbike/support
Alexey and Josh chat about Alexey's racing journey; from his learning experiences racing in European kermesses as a Junior, to his current race schedule as a MTB Pro and Gravel privateer. So much knowledge is dropped! Big thanks to Alexey for chatting! @alexeyvermeulen Ā
https://www.alexeyvermeulen.com/ Ā
Topics: Ā
- Tracking Progress as a Junior
- Finding and MAINTAINING Balance
- Working with a coach
- 2022 Race Calendar
- Making Lists
- Unbound Planning
- Riding Endurance
- Gravel Equipment
- UCI Gravel Races
- Cross Racing!?!?
If you enjoy training articles, check them here: www.evoq.bike/blog Ā
Josh@EVOQ.BIKEĀ
@mr.nogggleĀ
@evoqbike Ā
Support this podcast: https://anchor.fm/evoqbike/support
.https://www.evoq.bike/blog/cyclist-nutrition-guide-what-to-eat-drink-while-cycling
Is it really Cycling 101? A lot of us can optimize this!
Also, my recipes for DIY On the Bike Food; also DYOR.
Brendan@EVOQ.BIKE
Support this podcast: https://anchor.fm/evoqbike/support
Episode Two of our new Live Show. We were live on the Cycling Discord - be sure to join!
Join the Discord!
https://discord.gg/nawj3JNNnX
Topics Include (A LOT):
- Endurance as a Tool
- No Coasting + Too Much Tempo
- Cardiac Drift
- Cycling is a Long Game - No Shortcuts
- Rolling in Last at the āEnduranceā Group Ride
- Steady & Progressive Overload
- Progress - 8hr week > 12hrs > 15hrs > 20hrs
- Coming Back from Injury
- Believing in Your Rides & Your Training Plan
- (Guest Question - Thanks, Tom)
- Riding the Bike in the Winter - No Shortcuts
- Zwift training & Racing
- Winter Riding - Tips & Tricks (https://www.evoq.bike/blog/2019/10/6/what-to-wear-for-winter-cycling)
Support this podcast: https://anchor.fm/evoqbike/support
Huge thanks to Toms for sitting down and chatting about all of his cycling training and racing. Loved this! We all hit all the usual training and racing questions, with some other great threads in here as well.
What is Toms doing off the bike, and when?
A walk through from being a kid, to his start on La Pomme in 2011.
Working with a strength coach is much more than just pushing big weight.
Tour of California, Worlds, Classics.
When does he hit structured intervals, what's his volume like (spoiler: A LOT), and when does he turn the dial up on the intensity?
Carb loading?
What does it take to be a pro? Is the social media side THAT important?
Really dug this one, but they're all great in their own right. If you've missed any, tune in here: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT
If you enjoy training articles, check them here: www.evoq.bike/blog
HMU Brendan@EVOQ.BIKE
@brendanhousler
@evoqbike
Thanks for watching! Please give the video a thumbs up and Subscribe to the channel.
https://youtu.be/81s2LdTfMWA
Support this podcast: https://anchor.fm/evoqbike/support
Episode One of our new Live Show. We were on Facebook live, but looking into Youtube options. Ā
Topics Include (A LOT): Ā
Gravel sand
KOM season Ā
Sram shifting
Fayetteville World Cup Ā
Masters races changing my calendar Ā
Zwift racing correlating to racing on the road ?
Can u race all summer to cx?
How long can I ride hard going into winter?
What is base season ?
Why my old base season wasnāt truly base.
Support this podcast: https://anchor.fm/evoqbike/support
Gravel Worlds 2018
Gravel Worlds 2019
Land Run 2019
2 State Champion Road Races 2020
Recent KOM Training Ride
Another athletes Gravel Loop and Leadville.
Support this podcast: https://anchor.fm/evoqbike/support
Cyclocross is hard but it also takes tactics to do well! Josh breaks down some tactical areas to keep in mind for your next cross race.Ā
Have some other ideas? Josh@EVOQ.BIKE
Join the Discord!
Support this podcast: https://anchor.fm/evoqbike/support
Josh breaks down some good places to find bike races & events. Ask your friends, ask your competitors, ask your local shop! Get on the Discord!
Josh@EVOQ.BIKE
https://www.bikereg.com/
https://www.road-results.com/
https://www.crossresults.com/
https://usacycling.org/events
https://legacy.usacycling.org/events/rr.php?
https://www.nysbra.com/
Support this podcast: https://anchor.fm/evoqbike/support
It's Monday morning and you feel wrecked from a weekend of....racing! The cross hangover is real and a few tweaks to both your race and overall season prep can go a long way! I lay out a few tips and tricks to help you combat the cx hangover.
Have some additional tips and tricks? Josh@EVOQ.BIKE
GET ON THE DISCORD!
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Iām always resting ! No seriously, I rest hard. Also, some vlog comments.
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Josh has been in the throughs of leveling up with the Pros in the US Cross Scene. It's been harder than expected to get those UCI points, and he shares some insights that are applicable to anyone that is upgrading and seeing a newer, and faster, race unfold before them.
Thanks Josh! HHU with questions, Josh@EVOQ.BIKE
Brendan@EVOQ.BIKE
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Josh breaks down an experience he had a cyclocross race. Don't be a jerk! Learn from your mistakes!
Josh@EVOQ.BIKE
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Josh explains how race eligibility and call ups work for all cross races, from cat 5 to the World Championships. There are a TON of specifics here and random criteria. If you get lost or if you have a question/comment then HIT ME UP - Josh@EVOQ.BIKE.
These links are super helpful!
Cross Results
https://www.crossresults.com/
Cyclocross24 - the BEST site for cx results & series info
https://cyclocross24.com/
UCI Cyclocross Regulations
https://assets.ctfassets.net/761l7gh5x5an/3X0PPNdbWNAhMGaZzKly8J/d0da9887861cd4b084f7904ac4c70067/5-cro-20200612-e.pdf
USAC 2021 World Cup Selection Criteria
https://s3.amazonaws.com/usac-craft-uploads-production/assets/2021-2022-World-Cup-Qualification-Criteria-final.pdf
USAC 2021 Nationals Eligibility & Call Ups
https://s3.amazonaws.com/usac-craft-uploads-production/assets/2021-Cyclocross-Eligibility-Rules-Call-Ups-FINAL.pdf
USCX Series Info
https://uscx.us/
ProCX Series Info
https://usacycling.org/national-calendars/pro-cx?gclid=CjwKCAjwtfqKBhBoEiwAZuesiGAv-XNRGODu2I0cS8THe9-zzwHOrtSdEuA4g22GW37aGNlzMl35AxoCGr8QAvD_BwE#procxcalendar
2020 UCI CX Rule Changes Explained
http://www.cxhairs.com/2020/02/16/2020-uci-cyclocross-rule-changes/
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Kudos Lee. šš½šš½šš½šš½
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Dear Lord, Those 2010 Numbers. I can't even.
I've been commenting on the question: "Have I been riding too much tempo this year, now that I live in the Blue Ridge Mountains?"
Now that a 4 hour ride equates to 7,000-8,000 feet of climbing, I've seen an increase in some Zone 1 time (switchbacks and some crazy descents); but what about Tempo?
Riding tempo is good, but like anything, too much of it is not.
https://www.evoq.bike/blog/tempo-the-silent-killer
How has my power distribution changed?
How close am I to the 95/5 or 90/10 that they talk about with Polarized Training?
https://youtu.be/6MXJnHR7TSc
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Josh talks about some discussions he had with several cyclocross athletes regarding planning for the first lap carnage that inevitably happens in every cross race, having a race plan and being ready to alter the plan (improvise!) and finding wins in every race! Questions? Comments? Ideas? Josh@EVOQ.BIKEĀ
Support this podcast: https://anchor.fm/evoqbike/support
If you race cyclocross then you're aware of the constant bursts out of every corner and how they slowly wear riders down...but could you be making things worse for yourself? Josh talks about the accordion effect in cross races and why you should have a plan to combat it before your next race! Questions? Comments? Ideas? Josh@EVOQ.BIKE
Support this podcast: https://anchor.fm/evoqbike/support
From Harvard Business, but SO applicable to cycling training!
Stay Motivated Through Uncertain Times
You've probably heard it before, and itās true: weāre living with unprecedented levels of uncertainty. And not knowing whatās coming next is tough on our brains and our motivation. How can you stay engaged when circumstances are constantly changing? Here are some strategies:
- Set expectations with realistic optimism. Believe that everything is going to work out fine, while accepting that getting there might not be easy. Research consistently shows that having positive expectations is essential for staying motivated in the face of setbacks.
- Adopt bigger-picture thinking. When we think about the larger meaning or purpose of our actions, weāre more inspired to push forward. Take the time to remember why youāre doing what youāre doing in the first place.
- Embrace candor. Constantly and honestly communicate with others on your team to create new norms and habits that are appropriate for the moment. Seek out those everyday conversations about whatās working and what isnāt; they're essential to pushing you through uncertain times.
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Hello Brendan,
So here's my basic guidelines for ST and what works best for me:
1) Warm-up properly and include pre-lifting muscle engagement: light cardio, yoga, band work (hip flexors, glutes, hamstrings, lower back).
2). Learn proper lifting technique: posture, engagement of core, learn Olympic lifts or dynamic lifts with Kettlebells
3). Progessive overload: basic principle of lifting. Includes volume and complexity of exercises, NOT just increasing weight every session or week. Example: trying doing goblet squats on a bosu ball:)
4). Break down ST into essential exercises that will maximize your time and energy in the gym: 45 minutes max!
5). incorporate complex training: the idea behind this is to complete a near maximal lift (#4-8 reps of squat, deadlift, leg press) and then immediately move into a plyometric exercises (box jumps, tuck jumps) OR in the case of a cyclist who does not want to incur additional recovery time that comes with these exercises, perform a dynamic lift such as kettlebell swings with a moderate weight but with high explosive movement. The combination stimulates maximum fiber recruitment and IMO is more specific to cycling (sprinting).
6). On shorter sprint/power cycling training days, try incorporating a truncated lifting program BEFORE riding. This will stimulate your fast twitch fibers and will also teach you to produce power with form while in a fatigued state (start easy and short)
I try to lift 1-2 days a week (occasionally 3). One day of heavier lifting (I never go so heavy that my form and speed of movement put me in a place where I may injure myself) and one day more of a circuit type of workout with very little rest between sets. or a pre-lift and short sprint/power ride day.
Keys exercises that include in my program:
1). Trap bar deadlifts (I'm 6'3" and it puts less stress on my back and I heavy squats were as well)
2). Kettlebell swings
3). Hang cleans to overhead press (if you could find someone to teach you proper technique?)
OR
Single arm kettlebell push press (half squat into overhead press)
5). Single leg squat with foot on bench, lunges, or step-ups (single leg emphasis)
6). Goblet squats (sometimes on bosu ball to add complexity and balance work)
7). Single leg RDL's (romanian deadlifts) with kettlebell
8). Med ball slams (dynamic)
9). Renegade row (token upper body exercises:). Sometimes pushups and pullups or another form of pulling movement.
10). Hip bridge (single or double leg, isolate hamstrings/glutes)
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https://youtu.be/4hm_rD2_l94
Sometimes a small field means there is going to be a lot of pedaling; this gets compounded when there are 20 "teams" (one-man and two-man squads) all looking for the W. There will be fewer opportunities to sit in and conserve. Ā Main topics: Pre-race run up Race Strategy in these instances Race Metrics What is the duck? Ā Teams: Furman 3x Velocious 2x Unknown Racing 2x Supra 2x Hincapie Ā ian tapp App St - Landry Bobo Yames Ā EQUIPMENT: Specialized Venge, Roval 50mm wheels 33m and 66psi Ā METRICS: 3h35m, 85 miles average 270W Normalized 360W WITH race neutralized Max 1339W Average Speed 23.1mph Elevation: 5,500 feet Work: 3522kj TSS: 272 Ā Hardest Lap, #3 shredding group Ā #4 chasing #5 getting down to 4 Ā Strategy Ā 1. Canāt get away, too fast after many sections, welded together Ā 2. Let guys go up the road and bridge to small groups Ā 3. the break and neutralized Ā Last lap: Ā poker; do i go all in, possibly crack, or get caught and waste a match, or wait for sprint? Ā Lactigo in sprint, code Brendan20, or click here: www.lactigo.com/brendan Ā Join the Discord: https://discord.gg/ThTYry6kuE
Support this podcast: https://anchor.fm/evoqbike/support
Hereās the link I mentioned for Proās Closet Interviews: https://linktr.ee/EVOQBIKE
Have a great weekend!!! šššš¦ā”ļø
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Josh chats with fellow EVOQ coach Alex about his experiences while racing in Europe, traveling and living in Belgium, balancing both his training and nutrition while traveling, getting into coaching, and so much more.
Reach out to Alex with any questions! He loves chatting about training and racing! He's also super active on the Discord!
Email: Alex@EVOQ.Bike
IG: @AlexSankovic
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Alex is a Domestic Elite cyclist, currently racing for Asfra Racing based in the heartland of cycling, Oudenaarde, Belgium.
Learning, teaching and helping others are strong assets behind his talent, and he's always willing to inspire a keen cyclist who wants to push his performance to the next level.
Alex works with athletes of all levels, so whether you have a professional road race coming up, or your first Gran Fondo, Alex can help you get ready to toe the line!
Support this podcast: https://anchor.fm/evoqbike/support
https://youtu.be/CRXsrkqTRSo
I get so upset when Alex didnāt have a Podium Mindset!
NO DISS ON CAT 5ās! BUT I want you to start believing in yourself that you can quickly move up to Cat 3/4 racesā¦but weāll get there.
I LOVE These monthly Zooms with some higher level athletes with EVOQ. Alex was kind enough to let me share this with you, as I think there are some great lessons that so many of us can take from here. Even if you arenāt a Cat 4/5.
Alex wanted to rip a one hour ride and it worked well with his Time Trial Ambitions. Letās take a look at this. Then, CRIT LIFE.
kind of outdated now that we have more insight of anaerobic contributions to power, but this still gets you in the ball park of FTP, albeit a touch high (unless your FRC is really low).
VO2max measurement of a Cat 2ā¦surprised this guy!
Can Alex race and ride in the 3/4 race?
How did 4/5 road races play out?
Getting my butt kicked at my first GMSRā¦.didnāt go to win Cat 2, upgraded ASAP to Cat 1 to get my teeth kicked in; so I could GET USED TO IT.
Get experience with where you want to go!
CRIT LIFE BASICS
The start
Rubber band
Unlearning some bad habits
Being super focused and consistent
3/4 Races should be raced a bit different than the Cat 4/5 Blob mentality. (again, no diss! Just how these things unfold quite often.)
Is Alex actually going for the podium!? That mindset really ticked me off!
Over-quantifying his āpossibility of winningā
Short Time Trial discussions
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Some great memories telling these stories. Dang, how's it been 13 seasons already!?
Check out Scott's podcast below! We chat about a lot of different topics; thanks for having me Scott!
https://podcasts.apple.com/us/podcast/off-the-front-podcast/id1579119690
Support this podcast: https://anchor.fm/evoqbike/support
THIS WILL CHANGE MY POWER PHASE LIFTING. https://youtu.be/4FmPRQpkX2w
Check out how this all started in the Discord: https://discord.gg/ThTYry6kuE
Matt's contact info: bickfordssc@gmail.com
Yes, I don't ever call it the offseason. Fall and Winter are where I make huge aerobic and strength gains, and this year will be no different.
I have lifted heavy off basic rep schemes, and to be honest, when it got heavy, it felt like a LOT with all of the base miles.
I'm changing things up, and I highly recommend you check out this video if you are a cyclist in the gym.
Here are my questions for Matthew:
Tell the people about yourself? Who is Matt Bickford?
Strength and Conditioning coach in San Fran
What got you into lifting? And cycling?
Should we be lifting specifically for cycling, or to be a strong overall human? How specific do we need to get.
What does it take to get stronger? Is it as easy to say: damage the fibers and they will be rebuilt stronger?
Progression, what happens if you lift the same amount many times?
Sometimes I got to the gym, the weights felt heavy, but Iām thinking āi must lift more, or Iām doing it wrongā. Saying this sounds dumb, but how should an athlete approach this?
I realize that it's challenging to make recommendations for endurance athletes that are actionable because many of them don't have a good starting place. Weāre not even cat 5 liftersā¦
Issues with GZCLP or Wendler 531 for endurance athletes. Letās talk about this. Recommendation of 70-80% 1 Rep Max. When do we go over 80%?
Thoughts on low weight, high rep during the season?
Do we need to do plyometrics?
Stimulus to Fatigue Ratio
Unilateral vs Bilateral lifts
Lifting during the season
Lifting year round: Of course, you would taper your gym lifts about a week out from your A race, and train through everything else. What day during the week would you recommend someone liftā¦on endurance day (is that making that day too hard) or on an interval day (and maybe making the intervals not as hard?)
I would also suggest limiting incorporating new lifting variations in season or dramatically changing rep schemes as that would be more likely to lead to DOMs. Q: when should someone change up rep schemes? is 5x5 a bad idea?
Any changes in diet when lifting more consistently?
Supplements?
Basics for home gym
Big picture takeaway, so someone can leave here with more concise info: obviously the best idea is to get a strength coach, but if not, how should they approach lifting, starting in November, with racing starting in April.
LactiGo for Lifting! GAME CHANGER: www.lactigo.com/brendan
https://youtu.be/4FmPRQpkX2w
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Bunch of options! Stay fit. Woot.
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Going easier this winter
Not testing for WKO
the 3h ride
Get in the Discord! Trust. https://discord.gg/ThTYry6kuEĀ
validation from your training
not just chasing the WKO numbers
3h power versus race power
gravel racing power
brendan now vs brendan in 2019: better lactate clearance
No sugar; kudos Craig!
Riding more, but not as hard
The American Cyclist: how we train in the eyes of others
Should you get PRās in Training or Racing?
KOM or Endurance?
CX IS HERE: josh@evoq.bike
EVOQ.WORLDWIDE
A Yarn Tail
Please leave an i-tunes review for the podcast! 5 āļø please.
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Thereās a new blog for this also! YESSSSS. Def want to read the blog also: https://www.evoq.bike/blog/anaerobic-capacity-cycling
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Cat 4 Questions; a good one! Discord: https://discord.gg/ThTYry6kuE
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I asked Josh to come on and be a little vulnerable; we found some instances at GMSR and his first CX race in DC where his brain got in the way of his body performing.
I'm actually so glad that this happened, as we uncovered this and are nipping it in the bud.
Take a listen, and hopefully this helps you jump that mental hurdle when you're feeling like, "Oh damn, everyone here looks so FAST! I suck."
You don't suck. LET'S GOOOO FULL GAS LGFG
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The video drops today, but before you watch it, let me clarify a few points
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I don't hate sweet spot; it's just that there is an opportunity cost to every workout that you choose. There are better options if you've been training for more than 3 months.
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Sweet Spot is not a panacea that cures all in just 90 minutes. I used a chart that many associate with my bud Frank and FasCat; this is not a knock at them, it's just the one chart that everyone uses and it's kinda BS
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Sweet Spot: you're not even creating enough lactate to work on clearing, and you're riding above the optimal clearing rates. It's literally dead in the middle. But you feel like you're working hard. You should spend your time more wisely at 120% and 80% FTP.
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In the video, I'll include some sample workouts; Over Unders, vo2Max, and why these are better.
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I'm not knocking the $49.99 plans out there; it's just that they are a waste of your money. Sure, I'd like to take $49.99 * the 1% of website visitors also, but I'm in this for the long game. I'm not a martyr, there's just a way I want to do this. All love.
Support this podcast: https://anchor.fm/evoqbike/support
https://www.evoq.bike/blog/2019/1/11/using-cycling-endurance-rides-to-make-massive-gainsĀ
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Who said duck fat? Join the discord. š¦https://discord.gg/ThTYry6kuE
Support this podcast: https://anchor.fm/evoqbike/support
Also, crazy Hello Blue sale going on! Details at the end of pod. https://getcbd.pro/BRENDAN15
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Is carb loading beneficial for cyclocross? How is cyclocross nutrition different from road racing?
Josh goes into what his carb strategy is for cyclocross and whether or not carb loading is beneficial for a single day race? Double race weekend?
These questions were discussed in the EVOQ WhatsApp and then it was discussed a bit more in the Discord channel. Get in the discord channel! Check out the EVOQ Instagram for the link!
Support this podcast: https://anchor.fm/evoqbike/support
In this podcast Josh breaks down if riding on the mountain bike is worthwhile for endurance gains. Is your time better spent on the road bike? What about skills practice? Like always - this is all specific to your individual goals and races/events. Ā
Questions/comments? Josh@EVOQ.BIKE Ā
Topics covered;Ā
- MTB vs Road endurance pros & cons
- Goals of MTB endurance rides
- Building efficiencies
- Working on weaknesses
- Building fatigue resistance
- Decision fatigue
- Nutrition & hydration practice
- Overcoming setbacks
- Building confidence
- Performing MTB endurance rides
- Tracking HR, NP, RPE
- Turning the duration & intensity dials
- Finding a combination that works for you
Support this podcast: https://anchor.fm/evoqbike/support
https://www.evoq.bike/blog/strength-training-for-cyclists
Discord: https://discord.gg/AfW6r9qCĀ
Support this podcast: https://anchor.fm/evoqbike/support
https://discord.gg/AfW6r9qC Link to join!
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Cyclocross starts are sometimes over emphasized for their importance. In this podcast Josh breaks down what is important about a cx start and how you can improve both your technique and tactics. Questions? Comments? Josh@ EVOQ.BIKE Ā Ā
Topics covered;Ā
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Donāt be late to your race!Ā
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Staging protocolsĀ
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What you should do while in the staging areaĀ
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Holeshot: do you really want it?Ā
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Cross Results (https://www.crossresults.com/)Ā
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Bad starts - Start techniques
Support this podcast: https://anchor.fm/evoqbike/support
We failed, but that means more details for you! Ā
Question 1: Once you picked this goal, what was the Training overview running up until the day before? Ā
Question 2: Walk us through the process of what it was like the day before when you missed the mark by 2.4 seconds Ā
Question 3: Race morning: Whatās the warm up and nutrition like for a 4m effort? Ā
Question 4: Whatās the most interesting part of this process that youāve learned about yourself since setting this goal? Ā
Victory Lap: What's next for Ashton?
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Larissa and Josh chat about nutrition, racing in Europe for team USA, drama in bike racing, goat watts + so much more! Ā
Thank you Larissa for being a part of this!
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Good convo over at Trainer Road. @ me
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Cyclocross is all about who rides the course the fastest! Not the prettiest! Make time to pre-ride so you know how to rip the course! Check the race schedule for the day and plan out when you can get on the course! This podcast goes into detail about what you should be doing on your pre-ride, how many laps you should do, how fast your laps should be and why the pre-ride is so important. Ā Ā Ā Ā
Hit me up with questions/comments - Josh@EVOQ.BIKE
Remember! Donāt ride reverse on the course in your pre-ride! and donāt ride on the course when a race starts! Ā Ā
Keep cross weird! Have fun out there - cross is coming!
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Keep following your path; whether you are 3 months in, or 3 years in, you are new. I know, you may not want to hear that, but if you want to see YOUR highest level of performance, it takes time. And it takes consistency. Day in, day out. There is no way around that. I promise you. #FastestAt40. Ā Brendan@EVOQ.BIKE š§©
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Cyclocross is a game of skills! and endurance, but a lot of it is skills. Let's chat about the most important skill - cornering! Find your limits, keep your momentum and just keep practicing! Ā
4 pointers;Ā
1 - Look through the turn / anticipateĀ
- watch the exit
- anticipate whatās coming and be prepared
2 - Stay relaxed, loose
- ready to react
- find when you can pedal, then accelerate!
3 - Tire pressure
- experiment!
- keep a log for different conditions
4 - Use the course and adapt!
- know your lines
- donāt focus on burned in lines
- adapt as the course changes - find the green! Green means go!
Drills;
- basic corner w/ variations
- circle of death!
- peanut drill
- tight cornering
Get out and practice!
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Brendan@evoq.bike. Iād love to hear from you!
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Larissa and Josh chat about her future plans, Leadville, Belgium Waffle ride, intervals, coming back from a serious illness, becoming a Mom, racing in Europe for team USA + so much more! Ā Stay tuned for Part 2!
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CX Training Block 3 - What do you do during the CX season? Ā
Hit me up with questions/comments/ideas - Josh@EVOQ.BIKE Ā Ā Ā
All training targets/areas should be based on the demands of cyclocross racing. Here are some specific areas and workouts that you can incorporate into your training to better prepare you for the upcoming season. Checkout Block 1 & 2 for more info! Ā
1) Rest & RecoveryĀ
- CX racing is hard! and you go deep! You need to recover if you're racing every weekend!
- You are building fatigue while OFF the bike!
2) WorkoutsĀ
- A lot of Block 2 workouts - Pmax/FRC
- As the season progresses reassess what you need
- Tailor your training sessions to upcoming race weekends and the skills/efforts needed for those races!
3) Aerobic endurance block!
- Take time to plan this out - refer to the intro video
- Non race weekend? Get in some longer miles
Additional training blocks? Let me know what would be helpful! Ā
Skill training videos coming soon!
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Part 2 - CX is a unique sport with unique equipment options. Here is some info on why specific equipment is used. All of these items are 100% not necessary for racing cross - this is a general, informative post with cx info for all skill levels. Hit me up with questions/comments, Josh@EVOQ.BIKE Ā
Topics covered;Ā
- CX Bike Geometry
- Gearing - front and rear
- Cleaning Supplies
- Embrocation
- CushCore
- Pit Bikes
- Pit Wheels
- My recommendations
- Other misc. topics not covered in this video
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š®āšØš®āšØš®āšØš®āšØš®āšØš«
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Www.EVOQ.bike/blog/5-blocks-to-racing
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Donāt tune in for beef. There wonāt be any. Race is over, WE BACK TO WORK ššššŗšøšŗšøšŗšøšŗšøšŗšøšŗšø
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CX Training Block 2!!!! Peak power / Anaerobic gains with variable efforts
Hit me up with questions/comments/ideas - Josh@EVOQ.BIKE
All training targets/areas should be based on the demands of cyclocross racing. Here are some specific areas and workouts that you can incorporate into your training to better prepare you for the upcoming season.
Checkout Block 1 for more info!
1) Endurance Training + Core & Strength work
- See block 1 for why this is important!
- Dial back your strength intensity in this block
2) FRC/FTP
- Variable efforts needed to respond in cross races
- Spike that lactate in the bloodstream + use that lactate as a fuel source
- Workouts = get variable!
3) FRC
- Attacks in CX races - need to respond? Peak FRC power!
- Practice going deep!!
- Workout = ALL OUT efforts!
4) PMax
- Starts! - Canāt win here but you can slide back into a bad spotā¦.
- Workout = high torque starts + PRACTICE!
5) Skills + Running with speed & intensity
- Running intervals
- Running terrain
- ALL OUT INTENSITY SKILLS
Block 3 coming next week! What to do DURING cross season!?
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Part 1 - the video was a bit long so I cut it into two parts! Mind the abrupt ending :) Ā
CX is a unique sport with unique equipment options. Here is some info on why specific equipment is used. All of these items are 100% not necessary for racing cross - this is a general, informative post with cx info for all skill levels. Hit me up with questions/comments, Josh@EVOQ.BIKE Ā
Topics covered;Ā
Shoes, Skinsuits, Watch vs Head unit, Gloves, Glasses, Pedals, Handlebars, Saddles, Tires, Tubes vs tubeless vs tubular, Tire pressure, Tire tread, Tire size, Rotors, Disc pads
More to come in Part 2!
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THE SERIES CONTINUES!
CX Training Block 1 - endurance / repeatability / time to exhaustion
Hit me up with questions/comments/ideas - Josh@EVOQ.BIKE
All training targets/areas should be based on the demands of cyclocross racing. Here are some specific areas and workouts that you can incorporate into your training to better prepare you for the upcoming season.
1) Endurance Training + Core & Strength work
-
Checkout Brendan's Endurance video for a great explanation on why endurance is so important. https://youtu.be/4uld9mAlF7Y
-
Build stability, balance and durability through gym and core sessions
2) FTP
-
Ride harder for longer
-
Supra threshold interval workouts
-
Do these efforts on grass, trails, etc.
-
Work on keeping it smooth
3) FRC (Anaerobic capacity)
-
Repeatability demands of CX
-
Goal is to not blow up, work on measuring efforts, building that capacity and finding time on the course to recover
-
Shorter/harder efforts with less rest or until failure
4) Skills/Running/High torque
-
Cornering!!! Ride your cx bike
-
Smooth is fast, fast is smooth
-
Start to do some running
-
Start easy and slow
-
High torque / Low cadence efforts
-
50-70rpm
-
CX demands low cadence efforts at times, practice!
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I tried to steer us away from all the things you've already heard: why he left the World Tour, winning Unbound, etc. Ian dug into the training topics in current and past and shared some details of his life, training and racing that can help you become a faster cyclist.
Ian, thank you for your time!
Whatās for breakfast?
Vermont farm life; growing and foraging
Normal life routine with racing, travel, work
āGravel Racesāā¦thereās a lot of different gravel!
Alternative Surface Racing
Vermont Riding, bring the alt-surface bike
How Does Training Fit In? Whatās the most important thing?
One big max training dayā¦instead of 4h 4h 4h, try for something like 2h 6h 1h
Training by speed. Power is so 2020
Big Ride Eating
Chris Froomeās Keto Race Plan š¤£
Low carb training: you still eat carbs!
Worrying about all these micro measurements. You spend 2 hours calculating all these metrics and forget to ride.
Stravanoia
Winter indoor training
What does it mean to be an American Pro now?
How to go pro in 2022? Navigating the system
Get to the biggest races that you can consistently do.
The etiquette in gravel racing of pulling. How to race against someone stronger.
Support this podcast: https://anchor.fm/evoqbike/support
related to this pod: Ā https://www.evoq.bike/blog/2019/7/30/what-is-a-power-file-analysis
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Check it out! Www.evoq.bike/blog
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Notes from the Dojo: the rehab from my QL and Hip Flexor injury.
For those new to the channel: I had an issue with my QL (quadratus lumborum) and hip flexor, which caused me to reduce my training in late spring.
I was really worried that I would have to get off the bike, but my PT said that getting off the bike wouldnāt increase the speed of my recovery; however, it was imperative that I make time for my stretching and exercises that he prescribed.
You can use some of these moves to assess tight spots in your body. The more fluid you are, the stronger you will ride.
My 5 favorite core moves:
Hollow body
Side plank
Mountain Climbers
Quadruped Hover
Plank with marching feet
I love this stretch: Hip flexor stretch with arm extension
Then I get into what actually happened from too much lifting.
Dry Needling For:
QL
Glute Medius
Hip Flexor
Adductor
9:38 The strengthening exercises
10:05 Fire Hydrant; these are SO GOOD
Bird Dogs
Stretches; These are important
The hip flexor stretch
Cat Camel Stretch
12:27 Thread the needle, awesome!
13:25 Childās Pose with side extension
13:52 Rotational QL Stretch
15:00 Ride warm up and activation
https://youtu.be/GEgQ_n4xeuw
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A new EVOQ cyclocross series is coming!Ā
Email me at Josh@EVOQ.BIKE with any and all cyclocross related questions! Ā
Checkout the video - https://youtu.be/lxRr0ujE7Vc
This podcast is an overview of what your cx prep can look like and an introduction to the cx video series. The future videos will get specific on Ā training with two blocks to cyclocross training that include some of my favorite workouts and why they are important.Ā
What you should you be doing right now for you cross season?Ā
1) Equipment - Get a cross bike or clean your current cross bikeĀ
2) Race calendar - Start prepping your schedule and making travel arrangements if neededĀ
3) Season goals - Do you have priority races? Is this your first season? What are your targets?Ā
4) Training plan - How are you going to accomplish those goals? Where do you start if you're new to cross? Ā
I will also be completing an adjacent cross video series that takes you on a journey into my cx season. My training, race prep, travel, recovery, race recaps - a little bit of everything!
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had to hit him up after this athlete realized how much time he was losing because SMOOTH IS FAST
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Thanks J! Good point. Small steps can def help.
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Rest week blog: https://www.evoq.bike/blog/cycling-recovery-week
Brendan@EVOQ. BIKE
https://youtu.be/D2cuqBpd-qU
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Great Cat 4 Question:
When we go into a winter base/build phase
(of some sort, I know you're not a completely 100% traditional "winter
pure base miles" guy), to what extent are we building on top of the
season's gains, versus trying to limit losses? Should I expect to emerge
significantly stronger year after year of build phases, or to take big
dips and maybe emerge a little bit ahead each time, like this year's
power curve vs. last year's? How much does it all stick through a
stereotypical Z2 + gym winter? What is the time-scale on which all this
stuff plays out and how do you make power-building stick?
https://youtu.be/iKXNMzqZCF0
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Whatās motivating Lucas in the day to day?
What does community mean to Lucas? In cycling, and life.
Good and bad habits.
Sleep!
Balancing cycling and non-cycling friends
Favorite non-cycling activity
Nutrition: the iron stomach! You may not be able to prep for a ride like Lucas ;-)
Training and racing nutritionā¦drinking for the next hour, and next day
Mango coconut, I need this.
Tech: anything unique on his race set up? Aero framesā¦.
Tire size and pressure
26s and death
Race routines?
Biggest goal race!
What does it take to become a pro?
Top tip to get to the pro level.
The role of social media in being a professional athlete
https://youtu.be/6gRanDPiR08
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SPOILER: It's Not.
And even if you aren't going to Intelli, there is a good chance this applies to you. By you, I mean all of us. I know I'm trying to improve on this!
Is positioning really the problem? I mean, if you can surf from 15th and be in the sprint for the podium, it's not. It's something else.
Something that your brain controls.
Soft skills, THESE MATTER. I'm telling you from experience! I am not a freak athlete, but I think about the process of the race.
You can make micro changes for macro results.
Please do me a favor and tell a friend if this video helps you out!
Brendan@EVOQ.BIKE
LET'S FREAKING GO. Who said LactiGo? (Code brendan20)
https://youtu.be/nHHtN23phUw
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You might find yourself thinking, āWow, this guy is only 20 years old?ā when you hear some of Lucasā responses. Kudos big pup.
Topics Include:
Starts And Stripes Ride
How did we get there though: 2021 U23 Nationals Road Race and Criterium
Favorite Sprinter of all time? Hint: Tour of Wallonie July 20!!
Most important aspect of training?
How to stay mentally fresh and not burn out from a ton of training and racing.
Building base fitness with big hours.
Race days, TONS OF THEM. Learning through races.
Transitioning, or shifting, from base training to early season races.
Small thing that has had a big impact on training.
Think of how much % change you get from just adding 1 hour of training per week.
How would Lucas break down a 20 hour training week?
Favorite training sessions?
Race simulations.
How to prepare for a race if there isnāt a feature that dictates the efforts?
Training buddy: how to train effectively with one. Going Ham!
https://youtu.be/vsSqD6PxOGEĀ
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This was a great conversation that I had with a friend who is no longer single; time gets a bit tighter, but with communication and some planning, and a bit of extra hustle, you can still be super fast. Ā Don't give up on cycling because other things come up in your life. Ā Brendan@EVOQ.BIKE
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Great Cat 4 Question came in (Brendan@EVOQ.BIKE)
Hey Brendan,
First of all just want to say thanks for the content you're putting out there.
I race time trials in the UK and I'm in the middle of my season (April to September) at the moment.
My homemade plan is simple: build CTL from October to March with mostly z2 rides and incorporating some longer tempo/sweet spot work, then I started doing threshold work in March, and spending more time on my TT bike which led me to a great block of races throughout May where I set loads of PBs.
I 'peaked' for a 100TT in early June, so I've taken a step back to rest, recover, rejuvenate before 'going again' and aiming to peak in late August. I've just started working in some vo2 max efforts on the TT bike and will continue the threshold work, as these two sessions are key to race performance I've found.
One thing I would like your advice on is lifting during the season.
I have a background in lifting ā it was my main form of exercise for 4 or 5 years ā and I used to be really strong i.e. 150kg squat and 180kg deadlift @ ~80kg bodyweight.
I haven't lifted in a while, so obviously I would start at a fraction of those weights, but I'm wondering whether, now that cycling is my main focus, and lifting is supplementary, whether it's worth starting lifting now in the middle of my season, or waiting until my races finish and I go into the 'transition/2022 prep' phase.
KUTGW
All the best.
Sam
Here's my reply!
thats a great question Sam! and thanks for the Kudos.
I'm a big fan of the gym lifting all year round, and with your big event more than 2 months away, you might find some benefit, however that is pretty close.
You'd really want to hit some lightweight (or bodyweight) adaptation workouts for 4-6 weeks, and then start getting into those fractions of weights of where you used to be. So with it only 8 weeks away, I don't know if that will make you more tired so that you are taking away from the bike work.
Aside from injury prevention, and all the good hormonal things going on, lifting seems to give a lot of athletes that extra gear, and some high torque capabilities, but it's really after they've BEEN lifting for a bit. I don't know if you'd reap that benefit, so it might be best to wait.
All that said, maybe get in the gym 1-2 times a week for the next two weeks and start with some adaptation stuff. even doing squats with body weight might leave you sore!
then see if you can still crank on the bike. if you feel like both are conflicting, just shelf it and get in the gym right after that race!
good luck with it!!! Hope you rip it up!
Thanks!
https://youtu.be/Fo2BG5XnIwA
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Welcome back to Part 2 with Larry Warbasse!
Part 1 can be found here: https://youtu.be/9wGCes6pvOU
āI smash the Hariboā
Low Carb Training: This is not for Cat 4 Christina
Carb Loading? Or just a high carb diet?
Race specific intensity
KOM killing in Nice? The Strava Gauge
Tour de Suisse!
Nationals: went for the TT, won the RR!
The Levels of Pro: how do proās view Pro Conti vs World Tour
What did have the National Champs jersey change in the pro peloton
Giro Vs. Vuelta
Biggest Goal Race
How do you secure a spot on the roster if youāre on a French team?
Equipment: tires, tech, and more!
Tubeless or Tubular, 26 or 28c?
1 Tip For The Newer Cyclistā¦love this
https://youtu.be/wMd3jjgQraQ
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š¤š¤š¤š¤š¤. 90. Then 100. LETāS GO. Simplest podcast that will make you faster!!!
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Huge thanks Larry!! This is Part 1; be sure to subscribe to the channel so you catch Part 2 later this week.
Rated PG-13 for some Sh!t bombs.
Who is Larry Warbassse?
Minute 0-13: Whatās the progression from starting in Michigan towards racing in Europe in 2007, to today on AG2R in the Pro Tour.
USA Cycling Junior team goes to Europe
Advice for all Juniors out there if your dream is to go pro.
You become a pro and itās like, āOh crap, what now?ā
14:00 Getting his first world tour point.
15:00 Goal setting
15:30 Training
Whatās the most important aspect of your training?
āTraining is relatively simpleā
Larry has done a ton of different types of training.
17:50 Low Carb Training to improve fatigue resistance.
21:20 Take the rest week. āI was barely hanging on.ā
21:50 Training in between races and finding the balance between training, rest and racing.
23:30 Communicating with your coach about rest
Pushing a bit too far.
Your relationship with your coach. Little things that affect your power output.
26:30 100-120 grams of carbs per hour! FUEL THE WORKOUT.
Beta fuel, gels, āreal food blah blah blahā
https://youtu.be/9wGCes6pvOU
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We are learning a lot from the free PFA (Power File Analysis). Www.Evoq.bike/programs
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Super quick one; get some motivation behind these changes youāve jumping into!!
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Ok not my most streamlined post. Lol. Brendan@evoq.bike.
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Caught up with podcast guest @_YAMES aka James via email after the race. Chatted on some details regarding the breakaway formation.
Some of the recap reminded me of how it's easy for us to want to turn home early when the intervals aren't getting CRUSHED. Donāt skip the last intervals; theyāre like the end of a bike race!
Quick topic thoughts:
The matches that accumulate over time
Will anyone try to split up hot tubes once the break formed?
Putting myself in a poor position behind Nate Brown; mistake.
When do I stop contributing: once I get attacked and canāt follow!
Mind games to overpower the cramps
Sprint finish.
Congrats Hot Tubes!
https://youtu.be/sAm8aAsyR_k
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And if Youāre paying for coaching and no one is talking to you, thatās not ideal.
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Brendan@EVOQ.BIKE. Www.Lactigo.com/Brendan
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Long video! Please subscribe to the video and tell a friend!
Minute 0-5m: intro and setting the stage
5m - 20m: the training leading up to the race, along with some strategies for your race prep in terms of tapering.
20m - 45m: race, strategy, tons of comments. Such a great weekend
Lots to cover from the pre-race lead up, metrics and strategy for the race, and a whole lot more.
Pre-race: be nimble with the training plan.
Heat training and endurance rides.
Race
First 50 minutes were incredible fast.
Watched early moves, and monitored how long of a leash was given.
Breaking down the bridge move, the analytics from the larger group on the last lap, and then what happened after we get caught.
Played the best hand available to me, and leaving this one super motivated for the rest of the season, and beyond!
Brendan@EVOQ.BIKE
https://youtu.be/kod4O7LGLXA
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Welcome back to Part 2 With Alex Hoehn!
Topics Include:
Go on a Senior Cruise or Slay the Gila Monster?
What does it take to become a pro?
Biggest goal raceā¦Worlds? Nationals? 2.HC?
Dealing with pre-race nerves. Find that calm.
Not over focusing on the foods
Keep it simple
Pre-race: eat 3 hours before the race; Oats, Peanut Butter, Fruits, Honey/Jelly/Nutella
Not getting caught up in minute details that take energy away from riding.
Sleep or recovery ride
Group Rides, DO A LOT OF THEM. Wait, what?
https://youtu.be/4gi2Q-1psZ4
Support this podcast: https://anchor.fm/evoqbike/support
https://youtu.be/sijIbTuTB3s
I've added this section to the bottom of a VO2Max Interval Post: https://www.evoq.bike/blog/2020/1/13/what-is-a-vo2max-workout-in-cycling Ā Struggling With VO2Max? Let's ask some questions and look at an athlete that had a similar problem. Ā Why canāt you go hard? Are you actually failing? Do you periodize the intensity within a VO2max block? Aka progression with this block? There are a variety of Vo2max workouts in this athlete's calendar; Why not do a FULL block of the same workout ? Is it easier to see improvement that way? Would you ever select the power off a dip or bump in the PD Curve? How much of a VO2Max effort is Anaerobic? Interval selection: micro VO2Max vs extended duration; MAP matters! Ā Email your question to Brendan@EVOQ.BIKE
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What to do when itās sweltering out.
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Huge thanks Alex, this was awesome! Part 1 topics are below. Make sure you tell a friend about this interview with Alex, and see you later in the week for Part 2!
Some of the topics include:
Tour of Rwanda
How does a team warm up without bikes.
What would the days be like leading up to a stage race?
The training is done weeks before the big race.
How specific does Alex get before a race like Pro Nationals in Knoxville. The 6 hour banger!
Stage Race training to one day racing.
Whatās his litmus to feel good before a race?
How to deal with keeping tabs on everything going on when being a GC rider.
Broad picture of training: what is most important?
Favorite workouts from Coach Adam!
Ooh letās talk over unders!
8-10 minute threshold efforts with sprints
https://youtu.be/yz7BVd52RfU
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Good Q from previous podcast came in. Hopefully this clarifies it and doesnāt muddy the waters any more! Thanks for the note Joshua!
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95%->102%->109%ā¦.and back down.
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Conserve, conserve, conserve
Itās not always a matter of increasing your watts, but increase your execution!
Ask yourself āwhy am I pedaling right now?ā Macro and micro! Micro is in the race, macro is the workouts on a day to day level.
While I preach #NoCoast on endurance rides, you want to be coasting a TON in a bike race.
Save the watts for when it really matters.
Imagine a 5 x 5m interval set; the fifth one is brutal. Think about this in terms of race day. Try to make the first interval happen much later in the race; stay as fresh as possible.
Donāt close a gap and then find yourself grabbing the brakes; that means you closed it with too many watts! Save the watts!
Imagine how strong youāll be after NOT doing a ton of work.
https://youtu.be/7otsYzGfm-0
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Shout out to our Physical Therapists!
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Four things to discuss:
1) How to effectively race in the chase group
2) Dealing with hot temperatures
3) Having enough left to break away and bridge (or a race winning move), but most importantly, how to pace it. This is not a steady state FTP effort!!! Do that, and you will be caught.
4) My apology for yelling in the feed zone; but please, DO NOT WALK INTO THE ROAD. If your rider cannot come to you, they miss the bottle. Do not cause a wreck to feed a bottle. That said, I should not have cursed and truly apologize for looking like a turd.
LactiGo for the win, code Brendan20 if you want to try it. www.lactigo.com/brendan
Super fun weekend of bike racing, excited for the next one: NATIONALS!!!
https://youtu.be/uTL9ZiG4Knc
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Here's a potential future question for you: how should people with limited training time (6-8 hours per week) think about periodization? Chris Carmichael (in Time-Crunched Cyclist) is essentially saying that a traditional base-build-taper really only works for high volume (12+ hour riders), and instead suggests more of an on/off approach (high intensity 11 week build phase, followed by 4-6 week recovery phase, rinse and repeat). Wondering what you think and what recommendations you might have for thinking about planning training across the course of a year.
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Glad I didnāt totally ruin the program for the week. I was just shopping for something that delivers endurance-like adaptations in less time.you made a good call, but this is like a one off thing; too much endurace-like ends up usually not being endurance. and even when u hit tempo watts you start to activateĀ glycolytic system which is what we want to avoid. hence my harping on surges duration endurance rides
Brendan@EVOQ.BIKE
www.linktr.ee/EVOQBIKE
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Thanks again to James! Part 1 can be found at this link: https://linktr.ee/EVOQBIKE
Getting yourself to the point in the race where you can unleash what you are really good at. Seeing the big picture.
Now having a coach but not having āevery gram planned outā
Managing racing and training loads
The crazy travel schedule of a World Tour Pro, and managing those last minute calls, āHey, Go To Milan San Remoā
Favorite Intervals: 40/20s and how he arranges them.
What do most people have incorrectly about FTP? Youāre never flat out, steady state riding, in a race
What did James learn from Endure, by Alex Hutchinson. I highly recommend this read! https://amzn.to/2TObA6V
Spatial Goals, not pushing versus the clock
The only way to know where your limit is, is to find the limit, unfortunately!
When you stop getting betterā¦.maybe working TOO much!
Nutrition: where the peloton has made the most gains in the past 5-10 years.
Train your body to utilize the carbs! 120g an hour!
99% of the race is fighting for position
https://youtu.be/lLTluUYiNFo
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Huge thanks to James for taking the time to do this. We sat down just as he got back from Tour of Rwanda where he was on the GC Podium.
Topics below!
The soft skills of being a pro: why does he leave in Andorra. He was a Canadian citizen working for an Israeli team and living in Europe. Border crossings can be difficult.
Jamesā trajectory from Local Racing to World Tour Pro. There are so many gems in the humanization of this absolute beast!
Talent, potential, and progression: itās a fairy tale.
Benchmarks that he used to measure progress. There was a bit of faith here as itās not always easy to measure.
The character traits needed to become a professional athlete.
Reading to become a better athlete.
Self coaches athletes; James did it all alone until he reached the World Tour!
The obsession with w/kg
2019 Tour of Utah, why is he the most proud of this one?
James almost quit cycling! Similar to Taco van der Hoorn.
A LOT of athletes experience this feeling of wanting to call it quits
Resilience
Training: learning what didnāt work
Polarized Training: very easy or very hard. Easy means being able to have a conversation with people while riding. 65% FTP or easier.
Hard is 400W or up.
Tailoring training to the needs of the event. āWhere can I make up the most time for the GC?ā
Using discomfort to increase your fitness is not āsufferingā.
Intervals: hitting both sides of the power band
A little over threshold, and a little under. Small peaks and attacks! Micro bursts in the intervals
Once again, another high level athlete points out the obsession with FTP! This does not reflect the skills needed to win a race or be the fastest athlete.
James general training philosophy is all about developing skills.
You canāt have a weakness. Be an all around! Minimize weaknesses.
https://youtu.be/SoQwYMwp9HU
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Strava Link: https://www.strava.com/activities/5419750386 Going to run through the pre-race plan and thoughts, strategy for a race with a 7 mile finishing climb when I'm 81kg, and the metrics. Ā In a couple breaks, then the one that stuck from mile 30-70. Ā Ā Just imploded at bottom of 7 mile climb. Ā While I didnāt have grandiose ambitions vs the climbers, finishing the climb pretty cracked is disappointing. Probably a combo of 5 days off and maybe not enough 5h rides lately due to the lowered volume for the QL injury. Ā ONWARD. Ā Check out the podcast wherever you stream them!
https://youtu.be/CbnI7HZtH5U
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Gym then Over Unders. Wasnāt as horrible as he expected, but still...
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Find a local mentor, but also, use your critical thinking skills to apply the lessons to your training.
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Welcome back to Part 2 with Karl Patrick! Ā How big are his normal training weeks? 20-24 hour weeks, but really taps the intensity, as discussed in Part 1 interview. Ā When to turn the screw, and when to pull it back! Ā Training through some races to focus on THE BIG GOAL Ā When you havenāt gone hard in a bit, but youāre mentally tired. You need to be mentally fresh for the really hard efforts! Ā āHow are you feeling?ā Ā What makes him anxious before the race? Ā Bad habits: walkingā¦listen why! And procrastinating! Ā Lines of chocolate. Or just one. ;-) To make the body smile and have the body calm down. I could get on with this! Ā Ride breakfast. Just the carbs! Ā Issues with eating and his cycling. Ā What a ride feels like with carbs versus if he eats omelettes. Ā Carbs: Thinking. Sleeping. WIN! Ā How to put things in perspective when you crack or just have a bad part of the season.
https://youtu.be/rXL9IcqW3VY
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Make the time count in your favor. (Also, Vote for us here: https://myrodecast.com/listen/entry/3965 )
Thank you!
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FINISH THE INTERVALS!
REPEATABILITY
TRAINING BY FEELINGS
Explain what a stagiare is? Aka trainee, at super tough Italian races with Astana, but didnāt get signed.
What does he need to develop in order to be competitive at those pro races that are just too hard right now?
Itās not a one off slam, itās repetitions! Fatigue resistance or repeatability.
Everyone can warm up and crush; but what do you have at the end of hour 4 or 5?
What does the training session mean?
Garmin screen during an endurance ride, and the small chain ring during the recovery rides.
The personalization of heart rate on your rides; so many variables.
Disliking the gym during race season.
The need for hard intervals aside from just the racing.
BANGERS: 3 x 8 minutes with 7-8 minute recovery; these sound brutal!!
Also, look at the whole block: The entire 8m + the recovery blocks in between.
Sometimes the Unders are the harder portion of the intervals
Finish the intervals!!! Donāt go home even when the watts are not your best!!
Too strong of coffee before the ride!
https://youtu.be/hV6mRHm4TLAĀ
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Donāt miss it! HelloblueCBD.com Chamois Creme. EVERYTHING 50% off til Monday! Code BRENDAN15 !!!
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Great Q came in. Will doing these crits the weekend before my race screw things up if I want it to be an A Race?
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Great question from Strava. Thanks Daniel!
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Thanks to everyone that chimed in for this one!
Part 2 Topics Include:
Assigning TSS to lifting sessions
LIfting and cycling economy: Lower metabolic cost but increased Threshold and VO2 Power
Motor unit recruitment: the balance of quads, glutes, and hamstrings in a cycling position
Working in compromised conditions
Sam Hausmann: From Rowing to Amateur Nationals Time Trial and Lifting
Can you put out big weight but not see rewards?
Glute bridges, clam shells, bandsā¦part of the core work and stretching routines; also activation!
James Walsh: 10 years of lifting and personal experience; when and where he puts the lifts in his schedule and why
2x a week to 1x a week lifting as you get into season
If youāre new to lifting, will it take away from your cycling?
Does lifting affect fatigue resistance in cycling?
Thoughts on muscle cramps during racing when you arenāt strength training or slacking on the stretches, etc. Or nutrition, hydration, sodium levelsā¦the group got quiet for a minute
Not lifting on the recovery day. Donāt add more stress when you need to RECOVER!
Lastly, you have to want to lift. You have to believe in the benefits or youāll only do it half assed.
https://youtu.be/gFnOPfng790
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another one of those days; it's just a bike. Find a WIN also, it's pronounced EVOKE. EVOQ. EVOKE. EVOQ.
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Recap! Congrats Oliver. Brendan@EVOQ.BIKE
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Try to see the aerobic and anaerobic power contributions.
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Cycling Weekly is putting out an LGBTQ article and asked me to get some opinions and comments from US Pros. I asked half a dozen, and couldn't get a reply. Now I'm really curious...is the culture that shut? I know it's not because it's close minded, but...
Brendan@EVOQ.BIKE
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Need more family time, need 100 MTB races though too. Cold wet rides, frozen. Indoors? But what about the long ride. This beast had some issues, let's discuss.
Brendan@EVOQ.BIKE. Letās gab.
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The vision from Jan Ulbrecht
Why you donāt need to have races in order to have form
You donāt always need to train hard or sweet spot
Training too hard and lowering your FTP
Airofit and VO2Max Intervals.
If you want to try Airofit, here's a discount code for you!
https://www.airofit.com?sca_ref=476545.3AVnm3vdGW
Strength Training: Squats and stability
A bit more rest versus a little too much training
Nutrition: lots of good food that is not frites and fast food! Eat clean fuel!
Race Routine: priming/stability before a race, and stretches. Small activations.
Pre-race dinner: CARBS!!!! Pasta, Bread
Pre-race breakfast: maybe some Pancakes!
FIND YOUR NEXT BEST LEVEL!!!
https://youtu.be/4QYKWKroOcE
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If you aren't down with micronutrients, this video is NOT for you. Just a fair warning.
In holding true to the motto of sharing experiences, I wanted to let you know about these shrooms that I've been using for quite some time now.
Here's what I'm taking and why:
Cordyceps - Performance
Originally used by Tibetan herdsman high up in mountains to optimize oxygen uptake and endurance
increase time to exhaustion, peak power, ventilatory threshold
Increase oxygen utilization and blood flow which in turn improved lactate clearance
Mobilizing free fatty acids to preserve glycogen storage
Reishi - Sleep and Recovery
We all know how important sleep is to recover
Reduce stress and makes you more calm
Not for more REM sleep, but to control sleep latency...you fall asleep faster because it helps suppress your motor activity to help you fall into REM sleep more naturally
Sleep cycles; helps your circadian rhythm and keeps you on schedule
Immune function improvement from beta-glucans and polysaccharides
Cut an hour of sleep loss, over 7-8 days you get an extra day of sleep!!
Lionās Mane: Cognition
Feel sharper after hard training blocks
Mental cognition
Fight against depression and anxiety (Mondayās after 500 TSS weekend)
My stack: Morning
4 cordyceps
2 Lionās Mane
2 Four Defenders
Evening:
4 cordyceps
2 Reishi
1 Four Defenders
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5236007/
Katie R. Hirsch, et. al. Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. University of North Carolina. Journal of Dietary Supplements. ( 2016)
https://youtu.be/4XBILR_Ehro
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Huge thanks to Jens for swinging through! Part 2 will drop later in the week, along with our other lifting forum video.
Topics include:
Test days coming up!
Sport Vlaanderen from Hagens Berman Axeon.
U23 Racing, Paris Roubaix, Baby Giro
Paris Tours after a bad crash in Baby Giroā¦whatās the mindset when you go down, then canāt train right before a huge race
The head is ready, but when the battle startsā¦.. (!!!!)
Altitude tent + too much trainingā¦
What happened with too much sweet spot trainingā¦really fast below FTP, horrible above it!
VO2Max 30/30ās
Motor Pacingā¦how he performs these speed sessions
FTP Gains: itās not just longer Sweet Spot over and over
Pretend the moto is GVA!
First races of the year after COVID
https://youtu.be/gjUoGJ76UZQ
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It actually might not even be possible. But similar to that forest thing weāre always blabbing about. OKAY DAD I hear you.
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Maybe endurance should have been on tap instead.
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Welcome back to Part 2 with the legend, Laurens ten Dam!
Going Pro! The early years.
No plans for the Tour de France. Racing to explore the world!
2010 and 2015, the best years.
When there was too much āRide Fastā, he ditched the power meter.
Training in the current day!
3 hour rides while juggling the businesses and family.
One long ride: 7 hour ride.
Upside down pyramid: vo2max in the winter with shorter rides.
Live Slow Drop Your Friends.
Gravel Worlds plug.
Training back in the Rabobank days; not an interval guy.
3-4 minute efforts with repeatability.
If you train more sprints, you go slower on the mountain. Itās a balance!
Join Cycling App; anyone using this?
Power degradation vs. One Max Efforts
Consistency.
We all have doubts.
Going your own way.
Lifting and cross training?
https://youtu.be/VuaC6I0Nqj4
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All the coaches give a strength training pitch in just 3 minutes. If you take some notes, youāll see how different we all can approach this topic.
When to lift, how to lift, and how does this change as race season approaches?
Weight training, like cycling training, is very individualized. It is impossible to make an effective blanket statement. That said, we hope this conversation gets the wheels spinning in your head so you can figure out the best way to utilize strength training to make some gains, stay injury free, and become a stronger athlete.
Some topics, but not all!
Muscle activation
Glute activation
Keeping injury at bay.
Increase sets or increase weight?
Heavy weight versus plyometrics.
Lifting into race season.
Athlete questions and comments.
Band work.
Upper body and core work; the benefit of keeping those strong for when youāre going hard on the bike!
The mental letting go of a gym session as race season approaches.
YAMES in the building: lifting on endurance day or hard day?
High rep low weight vs Low rep high weightā¦
Dynamic liftingā¦lift into box jumps!
https://youtu.be/yEoYqDzj7oA
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https://youtu.be/T9BihjQHzCA
This podcast is Rated R for Language.
Quick topic overview: Getting into the US to race.
Live Slow Ride Fast Podcast. Nederland Super Podcast Star!
4:40 Do you have an intro?
5:40 Who is LTD?!
Welcome to LTDās man cave!
Holland Hippy House Boats
How gravel kept the career going after 2016!
BWR San Diego, Gravel Locos, Unbound, Leadville, Steamboat, Barry Roubaix
LiveSlowRideFast.com. The Manifesto!
You donāt deserve the podium. The whole bunch is working hard. There is a balance here!
Find time to train, be with your family, and work. Balance!
Race weight: what do you put in your MOUTH. Form is much harder to control. HA!
60-80g of carbs an hour. Come on LTD, get to 90!
Nutrition when training and racing Race high carb, and then continue racing high on carbs. Bikepacking. 30,000 calories.
Email us for a FREE Power File Analysis to find out where you stack up and get some free tips on getting to your goals! Brendan@EVOQ.BIKE
Have you tried LactiGOOO yet? Check out my post on it: https://www.evoq.bike/blog/lactigo-performance
Then go here for a discount: www.lactigo.com/brendan 100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Full Blog With Training Tips: www.evoq.bike/blog
Full Interview Series: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT FULL
Cat 4 Questions Series: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW
Subscribe to Our Newsletter: http://eepurl.com/ggRc4n
Follow Me on Strava: https://www.strava.com/pros/5889
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Brendan@EVOQ.BIKE š±š¦š¦š¦
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Welcome back to Part 2 with Serge Pauwels!
Quick run down of topics covered:
What was a super special race moment for Serge? Olympics? Tour de France?
Mindset in training and racing when youāre racing at the top level in the world?
Enjoy the training; positive vibes!
Physiological and mental engine working together!
Sustainability over 365 days; itās a lifestyle!Your training diary; if you donāt have one, start one!
HUGE AMOUNTS OF CARBS.
Grand Tour food choices.
Carb Loading
Nutrition, itās complicated. There isnāt a perfect guide!
Aspirations post pro cycling
Fight for your dream!
https://youtu.be/z1DtxT4Gac0
āāāāāāāāāā Have you tried LactiGOOO yet? www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Full Blog With Training Tips: www.evoq.bike/blog
Full Interview Series: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT
FULL Cat 4 Questions Series: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW
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Have a great week and good luck with your training!
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This is a great conversation between Craig and his athlete Doug.
We want to share this experience with you to show you what actual training can do for you!!!
Doug came to Craig a bit overtrained; riding a LOT, not resting enough, and hammering too many group rides.
Doug shares some great insights as to what he was doing in order to make massive gains, putting out power that he didn't even think was possible, and now vying for podiums in the Pro-1-2 field.
Let us know in the comments, what type of training and focus has helped you catapult to the next level!
Email Craig with questions! Craig @EVOQ. BIKE
https://youtu.be/pQilA6e1XH8
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Favorite Intervals, One Hour Tests, Lifting, Heat Adaptation, SO Much More!
Huge thanks to Serge Pauwels for coming on!!!! Belgian Phenom!!!
Part 2 will drop later this week!
The team that had the most magic for Serge. This surprised me! So cool.
The different cultures of different teams. Widen your horizons in cycling. See more, then Learn More.
The big open ended question: what are some of the most important aspects of your training. The basics!
Training, Nutrition, Rest.
Being race ready but also being able to absorb the racing during the season. You canāt come out 100% ripping; you need to balance and flow at 90% so you can soak up the race stimulus.
Do you want to crush them now, or later at the biggest race?
Sometimes a coach is there to tell you WHEN NOT TO RIDE.
The more endurance riding, the better.
How to use tempo training in a progressive overload form to increase your performance over time.
4 x 8 minute intervals.
Tempo burst sessions!
Never did many anaerobic sessions; got the really hard efforts in races.
The evolution of cross training and gym work over Sergeās career.
Plateaus with lifting.
Race weightā¦70kg and 65kg. When do you lose some muscle and how do you find that balance?
ONE HOUR TEST on the canal roads!
Adaptations as Serge moved through training.
Small thing that has a big impact in training: Heat adaptation over altitude.
https://youtu.be/KH2i_89A14I
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Woof thatās a lot in 7 minutes. SMASH IT THIS WEEK! āļø
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Shout out to everyone training and racing this weekend. GET IT!!!!
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This one is solid!! Massive thanks Pablo!
Don't miss Part 1 that debuted earlier this week.
His world travels towards the end of the pod are so interesting; I knew none of this about Pablo! U23 Worlds to college, and he almost passed on the opportunity. Now heās completing his Masterās Thesis!
But before we get there:
Nutrition, whatās changed? Recovery foods! Replenishing glycogen stores to be ready for the next day.
3 small meals versus 1 big one post ride
Studies on nutrition (and any study) is used to SUPPORT, but we have to put it into practice
Tips for the newer cyclists: the HUGE picture of training. The little things!
Race routine: eat 3-4 hours the race
Go to meals: White rice and eggs & Oats and eggs
Carb Loading for long cycling events or stage races
Ketones, fad or legit?
Mindset
VO2Max Intervals: donāt go home because the power drops 10 watts!
Relating to each other in our wins and failures!
U23 Road Worlds
Holy crap, Pablo was a bad student!?!?! I didnāt see this coming!
https://youtu.be/v9y7yiFWeZ0
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In this video, let's field this question and scenario from a racer who is struggling to understand when to light a match to bridge to a break, how to determine if it looks like the break will stick, and really just learning the dance we call bike racing.
There are a lot of variables going on here, so check out the video and let us know how you've progressed in learning how to navigate bike races!
https://youtu.be/3KxCtnc2Xeo
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Someone has to fact check if a fart is 5 watts. Probably 2. My error. šØš
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High Torque. Power PR's. YAS. Brendan@EVOQ.BIKE
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Huge thanks to Pablo for coming on and sharing his awesome experience as an athlete and coach!
Part 1
Toys for Kids in Honduras, weāre going!! We will be asking for your support down the road!
Our first bikes!
All things Pablo trains with: Road, MTB, Gym!
PC Endurance Coaching
Strength & Power, Skill Days, Power Based Training (MTB vs Road Bike)
Tuesday MTB, Thurs Road Bike
How Pablo lifts when there are no races (heavier weight)ā¦higher reps and slower movements
When races come, shorter workouts and shorter movements.
Potentiation: works for higher end, but long efforts are very tough! Can we lift heavy on the day of long intervals?
Not letting tertiary lifts go to the wayside.
Sleep and Heart Rate Variability (HRV)
Tracking non-bike TSS
Endurance isnāt sexy.
Going overkill on the Performance Manager Chart.
The importance of consistency even when the volume canāt be high due to work and school.
Riding after the rest week. š or š¤Ø
Favorite Intervals before a race. Fitness with tired legs.
Race nutrition! Solids or liquids first?
https://youtu.be/0ypMQYSHEJw
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This is awesome.
This is part 2!
Intermittent Fasting vs. Caloric Deficit. Deficits donāt work! The body is smart. Adjusting your metabolic rate.
Hormone balance and weight loss
Training the body to absorb the carbs. ADAM IS PRO CARB. LISTEN TO THIS.
Fat does provide energy, but carb energy is RIGHT THERE.
How did Grand Tours affect his trajectory as an athlete?
You always finish.
Save 60W on a climbā¦sag climbing.
āRacing is not the best form of training.ā
āEveryone should do sprint training.ā 8s max, 3 minutes rest. Do 5 in a row. Do this super fresh. Explosiveness.
The next day do high HR, 40/20s, do 5-10min of them.
HR on 40/20s. These will mimic race surges, whether road racing or gravel races.
āEveryone should do strength training.ā Heās referring to high torque, low cadence, at 65rpm.
NO COASTING!!!! YES!!! haha.
Tick every box in training.
Learn your gearing.
Do not lift on rest days.
Leomo. The motion beyond the numbers.
The engineer side; check out his newest 3D printed projects!
Tony Martin and his 58x11. āTony canāt push 58x11ā
Adam and Gravel Racing
Why runners get injured.
https://youtu.be/jrXp8Jip1ww
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What to do when you donāt want structure but want some workouts to do?
What about when life stress derails your workouts, and you just want to ride?
Is the workout creating more stress in your life (ruminating about hitting the numbers, etc)? Is "just riding" the answer?
How can we be malleable with workouts?
People are recognizing that sweet spot is not the answer to getting faster; itās just burning kilojoules.
Why The overprescription of sweet spot: we want to feel like we worked out. You burned kilojoules but didnāt get faster.
How do you work with an athlete and help them find the motivation?
1) Hard start efforts because you canāt really fail these; burst hard and keep going when the watts fall into threshold. It's like an interval but no number to focus on if you don't want to.
2) PD curve crushing: some athletes like specific numbers to target; these appeases them and keeps the algoās happy! It's really random but it's better than doing nothing.
3) Local KOMs...you know you're going deep for that crown. It's way better than sweet spot as an ad hoc workout....I mean ride; we don't want workouts!
Bonus: just change the mindset. It doesn't have to be a "VO2Max Workout"...make it a Race Winner, Make the break, Over the top sim.
But more at hand, don't stress workouts!! THEY'RE ALL JUST BIKE RIDES!
Lastly, Visualize the interval as a race; donāt stop. Get out of the micro mindset
https://youtu.be/o6_V9-POEkQ
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Welcome Adam Hansen!!
Quick Show Notes:
Living in Czech Republicā¦what has drawn you there?
Breaking up the cycling training: Czech has 4 seasons and you can get off the bike.
Adam shows up to training camp STOKED to ride, whereas others may arrive having ridden a bit too much already.
How do you find out what your body needs? Trial and error!
Cross Training. Hiking and nordic skiing.
What happens to the body when you ride 220-240 for 5 hours.
Adam Hansen is a bad ass. You already knew that; find out more.
Gym work ALL year long.
Explosive weight lifting.
When you look back on your career, or pro cycling, what memories or feelings immediately come to mind?
29 grand tours, finished 26...that's insane. At some point, was that a goal, rack up as many as possible? Or was it what the team asked of you
What stage race do you love the most that is not a grand tour?
Varied stimulus and working all the energy systems.
Promote your fat metabolism; but listen to him that heās a PRO carb guy! Itās a balance of both.
Fasted rides at 50% FTP.
The difference between proās and amateurs.
Training to absorb carbs. HIT THE CARBS on interval days.
Big fatmax ride.
breakaway artist...had you always been that since a young cyclist?
Protein recovery. Have a fat/sugar after the ride.
https://www.youtu.be/8tv0yYcVwfo
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Www.bit.ly/EVOQzoom1. Lifting all year round
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Everyone wants to blast MC HAMMER but someone else is quietly humming Pusha T as a consistent pace. Who got the KJās?
Support this podcast: https://anchor.fm/evoqbike/support
Weāre back with Part 2 with Kristen Faulkner!
Favorite workouts, or litmus test to feel ready to go?
Getting used to the consistency of a workout before a race to get confident.
Winter workout: 3-4 x 20 minutes @ 300 watts.
Shout out Coach Mike!
Confidence not only on race day, but also on hard interval days.
Preparation and stacking micro wins will build your confidence and create calm upon race day
Power of Habit Book
Confidence carry over; life to bike, and vice versa!
Breaking Badā¦.habit. Treats! and Nutrition
Evolution of nutrition from rowing to cycling and staying current in the times with cycling
The timing of nutrition vs the amount of nutrition
You know I love to ask about MINDSET!
What am I feeling AND WHY.
https://youtu.be/nCz99OAg6ew
Support this podcast: https://anchor.fm/evoqbike/support
Meet one of our newest coaches, Josh Noggle!
Josh@EVOQ.BIKE
This is a conversation about training; his training specifically!
Variation in lifting. Variation in everything.
The importance of tertiary lifts as race season approachesā¦is it more important that the heavy lifting?
Preparation for Wilmington Whiteface MTB
Lactate Clearance, some VO2Max
High Torque!
Race Simulation Workout
Reassess after Whiteface to prepare for Tughill Race
Training Metric: How Do You Feel?
Make tweaks as we progress
VO2Max indoors or outdoors?
There isnāt one ride that is going to change the overall game plan!
Should I race the āC Raceā and just go super deep? (No.)
Learn to win and read the race.
https://youtu.be/F2cskNaKblw
āāāāāāāāāāāāāāāāāāāā
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Have a great week and good luck with your training!
āāāāāāāāāā
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š„break got away! Motoring, missed that one. Fun day getting the first race pace experience in over a year. Crazy!!!
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Kinda on the Andy Chasteen / Kristen Faulkner flow. Donāt follow the money but follow that sweet honey. Hope you find a ton of happiness today. Told you this was weird. Maybe I swallowed Lactigo. Idk.
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Huge thanks to Kristen Faulkner for swinging through for Part 1.
Before we get to the quick show notes, please subscribe to the channel (more subs = more guests for YOU) and please give the video a thumbs up to help out. Thank YOU!!!
Quick show notes:
Spring Classics! Living in Belgium right now for 2 month race block
Pro Race Prep
Race Recon in Europe - how the team approaches this
Kristenās endurance backgroundā¦how did she get to cycling?
Getting exposure to non-local races; go race big races!
Chico Stage Race as an amateur
Athletes coming from other endurance sports, like nordic and rowing, and how to learn the bike race dance as you move up the ranks.
Try different disciplines so that you can ride in lots of different positions.
Race specificity overkill?
Hitting the top of the climb, where a split could happen!!
Donāt miss the break.
Breathing and relaxation on the bike
Risk adjusted assessments on the road, and venture capital!
The dread from a workout; how to get past the ones you might not want to do! Shifting workouts and using procrastination to find success on the micro level!
āāāāāāāāāā
Have you tried LactiGOOO yet? www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Full Blog With Training Tips: www.evoq.bike/blog
Full Interview Series: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT
FULL Cat 4 Questions Series: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW
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Have a great week and good luck with your training!
āāāāāāāāāā
https://youtu.be/T6bPctV-dRc
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When and how to adjust the training calendar accordingly. Cost/benefit. Aayyeeee Monday Letās Go!!!
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Oh yeah, hunky dorey peachy keen but at min 10 I do explain that of course things can get frustrating; but itās just biking, and it will work out. šššš
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Yes, we could easily take the monies from templates and consult requests; hereās why we donāt do them, and instead offer a Free Power File Analysis.Ā It's simply to help you on the education side to point your training in the right way if you can't afford coaching.
I'm not saying we're martyrs; hopefully that tone shines through this channel. I just require our coaches to be willing to give something out, and back to cycling, for free.
Give good, get faster. We all want that!
Brendan@EVOQ.BIKE
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Welcome back to Part 2 with Ted King! https://youtu.be/71x4ObJtDlM
Brief show notes:
Ted vs Pete (Stetina)
Living as a professional fit person in this gig economy.
Rooted Vermont!
King Challenge Charity Event
Being Dynamically Active - planks, Russian twists, GYM SPACE AT HOME
MOVE STUFF AROUND
Whoop Recovery Score and prioritizing sleep!
Trust the process
Race Day Routineā¦mmm, coffee
Race day observations.
Untapped - Sports Nutrition Company
Citric Acidā¦gross.
Seasonal Flow as an athlete. Not biking 52 weeks a year!
2021 Plans for Ted this Spring and Summer!
KingChallenge.org
King of the Ride on YouTube and Podcast
Have you tried LactiGOOO yet? www.lactigo.com/brendan
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Full Blog With Training Tips: www.evoq.bike/blog
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FULL Cat 4 Questions Series: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW
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Have a great week and good luck with your training!
https://youtu.be/71x4ObJtDlM
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Brendan@evoq.bike /// www.Lactigo.com/Brendan /// www.EVOQ.bike/blog
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A great Cat 4 Question came in!
"Did i lose fitness over winter from riding indoors?ā
Do most cyclists lose FTP and fitness over winter?
Iām looking forward to outdoor rides again, and my āfitnessā has been tanking like a rock since only indoor riding and going on trips. I canāt get enough TSS to push my fatigue much over fitness if at all."
Remember that all CTL is not created equally...check out the video on how you might be more prepared to race with a CTL of 70-80 versus 100.
Don't hyperfocus on one set of metrics. See the whole picture!
Have you tried LactiGOOO yet? www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Full Blog With Training Tips: www.evoq.bike/blog
Full Interview Series: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT
FULL Cat 4 Questions Series: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW
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Have a great week and good luck with your training!
https://youtu.be/EBa2bNPhHxI
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Huge thanks to Ted for coming onto the podcast! Quick show notes:
Catching up on the two races that I was in with Ted King, one wayyy back in the roadie life, and my first gravel race, 2019 Land Run.
Tedās trajectory and evolution of going through the early roadie ranks.
Being in the moment, whether cycling or life. Maybe not thinking of the ānext thingā.
Cognition of retirement from the road during his last season with Cannondale-Garmin.
Getting philosophical with Ted King.
The acuteness of cycling today; are you a specialist?
Inspiration and motivation from his previous teammates.
Grand Tours and One Day Classics; a world apart in terms of experience. What does Ted love apart 10 day stage races?
Tire sizes. 38, 42, 44ā¦and MORE!!
Damn, I was over-inflating my tires.
Tedās move from road to gravel and having some sponsors reach out to him, and Rebecca Rusch taking him under her wing.
DIRTY KANZA / Unbound Gravel
King Family Racing!
Tedās first Grand Tour
Peter Sagan doing no-handed wheelies up gravel while everyone else is redlining in Italy.
Tangentsā¦THOR HUSHOVD! One of my favorite cyclists
Have you tried LactiGOOO yet? www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Full Blog With Training Tips: www.evoq.bike/blog
Full Interview Series: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT
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Have a great week and good luck with your training!
https://youtu.be/s17ouh_ZM7M
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Also if you listen to the very end, I compare 2010 GMSR to 2013 GMSR. I hope that motivates you to see the forest, play the long game. 76th in TT to 7th. Quite a different racer three years later if you do the work.
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Part Two With Jason Hilimire!
ATTENTION ROADIES that think you canāt learn from a MTBer: At least jump in at minute 17!
Learning how to hit 30 foot jumps
Amateurs do it until they get it right; Proās do it until they canāt get it wrong. REPETITIONS
Train to the terrain around you
Skills MTB Coaches
Finding the different way to go through the trail, OR LIFE
When you think you have it dialedā¦.but donāt
What works for 8 athletes may not work for another
Think outside the coaching box
Metric success not being linear
Farm road circuit
Believing in the win
Marginal Gains via the 1%
Chunking Time, The NEXT 2 MILES
You might not set a PR every month
Just because you didnāt win the race doesnāt mean you had a bad race
Process goals versus just results
Have you tried LactiGOOO yet? www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Full Blog With Training Tips: www.evoq.bike/blog
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Brendan@EVOQ.bike
https://youtu.be/G1DqnHCU8nc
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This was a great Cat 4 Question emailed in. We've all heard the analogies about pyramids and foundations, but let's look at what is really going on, and then HOW it affects your FTP and VO2Max.
To be brief, yes, riding endurance will help you with those really hard efforts.
Here's his question:
Why does base, or endurance cycling, matter? All through athletics the answer I get has always been an analogy about building a house or a pyramid; something to the effect of, āthe wider the base the higher the peak.ā
I think I gleaned the answer from a 5 second trainer road podcast statement, āthe harder an adaptation is to gain, the longer it takes to lose.ā I take this to imply that aerobic adaptations take the longest to improve, but will be kept the longest. This in combination with a Stephen Seiler statement that almost all efforts over 60s are primarily aerobic leads me to believe: Base is important because almost every effort requires some combination of the aerobic and anaerobic systems with the former being the primary contributor. Therefore building a large base is critical to overall long term improvement in almost all levels of performance.
If Iām right - great, it would be nice to hear this stated plainly somewhere. Then maybe people will stop skipping endurance rides! If I am wrong - great! I am glad I asked. 12 years in endurance sport and I have always received an analogy as an answer, absent an explanation.
Here is my answer: https://youtu.be/4uld9mAlF7Y
Have you tried LactiGOOO yet? www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Full Blog With Training Tips: www.evoq.bike/blog
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Have a great week and good luck with your training!
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I don't hate group rides! I'm just really selfish with trying to get better cause getting dropped suuuuucks
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Blah blah coffee mouth blah blah. Tangents. Youāve been warned. šš½
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Huge thanks to Jason for coming on, one of my first coaches! A lot of these tips can be applied to any cycling discipline, whether MTB, Gravel, Road, and dare I mention cyclocross. More on that later ;-)
You can follow him on IG at @jasonhilimire
THE MAN THAT STARTED IT ALL.
Quick overview of the MTB disciplines for us roadies out there tuning in
What do you need to be prepared for in order to WIN at different MTB disciplines?
Getting out of the gate with the big guns
Prioritize where you might be able to make your move in the race
Me as a roadie to MTBerā¦if you want to call it that
Using power data as a MTBer
HR vs Power (utilize normalize power for MTB)
Stochastic power distributions
Getting stuck in a big gear with sudden power changes
Low cadence / high torque sessions; intermix with high cadence?
Big gear stomping then granny cadence
Riding the trail vs structured training and intervals
Power vs. Speed and riding the trail with better technique
WHEN TO CORNER
Battenkill prep as a newbie.
Conserving ENERGY
Clearing the obstacle in your head!
You will be that someone else!
Have you tried LactiGOOO yet? www.lactigo.com/brendan
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Full Blog With Training Tips: www.evoq.bike/blog
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https://youtu.be/ZfwnYmKuxsw
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Welcome back to part 3 with 2x Austrian National Champion, Riccardo Zoidl!
Part 1: https://youtu.be/O6e-zkEeHmI
Part 2: https://youtu.be/cqACFuK9uOY
Today we wrap up the interview with the following topics, that surely motivated me to KEEP GOING!
Riding in the back of the peloton and burning matches
Racing Positioning and Energy Expenditure
Riccardoās Big Racing Goal
Race Mindset
Emotions and Racing
Result that he is most proud of?
Winning Two Austrian National Championships! (Iām so dumb: I was so amazed that he won once, that I missed the 2nd in the results!!)
Growing Through Races That You Didnāt Win But Are Motivating
5th Place Finish Mindset
Understanding the feeling of your body; balance the lows and highs
Riccardo and EVOQ!!!
No snapshot coaching, the ā2 week planāā¦this is why we donāt do templates!
Check out Riccardo on Instagram @Riccardo_Zoidl
Brendan is at @BrendanHousler and obviously @EVOQ.BIKE
Have you tried LactiGOOO yet? www.lactigo.com/brendan
100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!
Have a great week and good luck with your training!
Full Blog With Training Tips: www.evoq.bike/blog
Full Interview Series: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT
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https://youtu.be/-xifEAytuZY
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@brendanhousler. Www.EVOQ.bike/blog
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Part 2...be sure to check out Part 1: https://youtu.be/O6e-zkEeHmI
Also, make sure you check out our training articles: www.evoq.bike/blog
If you find this helpful, please share it with a friend, and please subscribe to the YouTube channel!
This is the second part with two-time Austrian National Champion, Riccardo Zoidl. Todayās podcast talks about:
The personalization of training
When did Riccardo learn the most?
Mistakes at Trek Racing and crushing himself
Race weight
Training Diets
Fasted Training
Too many training hours (if you follow me on Strava, you know I donāt want to hear that LOL) https://www.strava.com/athletes/5889
Listen to your body
Make mistakes to learn about yourself in training!
Small thing that has had a big effect on his performance
Race routine?
Race nutrition
Pre-race dinner! Wow. Low fiber!
Pre-race breakfast
Brendan @EVOQ. BIKE ā
https://youtu.be/cqACFuK9uOY
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Need to cut hours?
Often times, we over exaggerate how bad the schedule will become. We overthink how big of a disruption this will become.
How do I reduce volume without losing my hard earned fitness?
Make sure you look at how long the reduction will be!* If itās only 1-1.5 months time, that is NOTHING in the grand scheme of things!
Maybe you just need to adjust the goals if the reduction of cycling training is a long term change.
Can you do some more intensity in lieu of reducing the training hours? How would I maintain my fitness?
What do to with the training week when 3 of 4 rides MUST be Friday, Saturday and Sunday.
Saturday & Sunday Endurance
Monday - OFFTuesday - Interval Banger
Wed & Thurs - OFF
Friday - Interval Banger
Riding tired on Sunday will be great for endurance!
Anaerobic work is extremely fatiguing, especially as a new cyclist. Focus on the aerobic energy system through endurance rides, threshold work and vo2max.
Reduction of hours should not be addressed with higher intensity.
How can you weave in some more of the cycling lifestyle when you canāt be on the bike?
When you come back, look at how to make a one hour increase. Go from 11h to 12h!
www.lactigo.com/brendan20
Brendan@EVOQ.BIKE
https://youtu.be/nw5yiBqkHEY
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Things got going quickly in this one! Admittedly, I was a bit nervous getting ready to talk to such a powerhouse athlete. Shout out to our newest coach, Alex Sankovic, who has been a massive help in getting some of these world class athletes to share their journey with us.
I wanted to make this 20 minutes, but from 15 minutes until the end, Riccardo goes on a great thread regarding training and physiology! It couldnāt be chopped up!
Topics Include:
Training without a coach
Training without structure
Dominating Early Austrian Races
Trek Segafredo World Tour
How the body feels from training
Endurance and FatMax Midweek riding, and then more training science when he started with Trek!
Cycling Fatmax and Tempo work
Pushing TOO much!
Tempo, high torque, and lactate building rates in regards to training
Mitochondria
Amateurs training too hard
Pre-race season workouts
Lactate Clearance
Phew, made it. There's a lot happening in this episode; stay tuned for the second part coming soon!
Brendan @EVOQ. BIKE @BrendanHousler on IG, as well as @EVOQ. BIKE
Riccardo can be followed @Riccardo_Zoidl
Don't forget to contact us for a free power file analysis of your data!
Thanks,
Brendan
https://youtu.be/O6e-zkEeHml
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AskACyclingCoach...I only post this since Nate kept jabbing: "Sorry Coaches....this replaces coaching."
So I asked Nate if he had a coach, and listen to hear his reply; and also, what he thinks coaches are good for, that was not mentioned in his podcast episode.
I'm not even going to touch the "six energy systems"....cringe.
Topics in this episode include a friendly conversation of what a coach offers, things that were greatly overlooked by the AI unveiling.
COACHES WELCOME AI AND TOOLS THAT HELP MAKE US BETTER COACHES.
We can breeze past the obvious things: accountability, execution of workouts, understanding athlete motivation, addressing your end goal.
The metrics alone can be misleading and not tell the full story of your process.
Mentorship...I have a ton of coaches, in cycling and business! I'm shocked that Nate, who believes in business mentorship, wouldn't have a good coach.
Shout out to the TR Forum, great group of people, a great tribe. Our EVOQ tribe loves engaging and interacting with others; if we think AI can lead a tribe, well, it's not one that I'm excited to join.
Best of luck to everyone with your training this week! CRUSH IT!
Brendan@EVOQ.BIKE
www.evoq.bike/blog
Don't forget to check out the interview series!!!
https://youtu.be/Ry-2IR7dCyw
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MoveUp@EVO.BIKE. Jk, brendan@evoq.bike. Blog: www.EVOQ.bike/blog
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š„š„š„š„š„š„š„ Huge thanks for Cody Stephenson, Education Specialist and former professional cyclist, for coming onto the podcast and talking all things training.
Main topics include:
CTL Dropping, is that okay?
Training Metric Fundamentals
Fitness
Three Letter Acronyms - FRC TTE TSB CTL ATL FTP
There are no bad scores
AI in Coaching: It's A Ways Off. There are so many gaps, but get ready to be sold on it for the next few years.
Bias In Technology Platforms
TrainerRoad AI Bias
Performance isn't correlated with anything, it's correlated with everything.
Making Incorrect Correlations
Energy Systems: there are only 3
WKO5 Optimized Intervals
Whoops
Performance Data Vs. Lab Data
Paralysis from Overanalysis
ERG Mode and Intervals
PMC Chart, never going negative
Brendan@EVOQ.BIKE
Instagram: @BrendanHousler @EVOQ.BIKE
https://youtu.be/UCRklfu6bIA
Support this podcast: https://anchor.fm/evoqbike/support
This should have been 5 podcasts. Cheers āļøāļøāļøāļøāļø
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We had coaches and athletes gather for a quick chat on all things cycling; we hit on road, gravel and even a bit of cyclocross! Some main topics that came up were:
How Do You Approach Making A Plan
Simple vs Complex Training
High FRC and Short TTEGravel Racing
4 x 10m Intervals
AI - itās nowhere near ready. Yes, there will be an entire video coming up dedicated to this.Whoop
Working Out vs. Training
Weight Loss and Weight Management - when to go after watts and when to lose weight
Food Journaling
Being honest with the foods
Lifting Weights
Will keep you posted on future events! Thanks to everyone that participated
Full blog: www.evoq.bike/blog
Brendan@EVOQ.BIKE
Tell a friend about what we're up to; thanks!
https://youtu.be/IwrUm5o42ks
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I also include my top 4 favorite VO2Max Intervals.
This is a one off comparison of Micro Bursts (aka Tabata intervals), Bossi Intervals (Threshold Bursts), and Variable Power VO2Max Intervals based off of heart rate.
95% VO2Max Power vs. 85% VO2Max Power vs. 90% Max Hr vs. 95% Max HR....I'll show some of these results (remember, these are one off tests and we'll want to revisit this, but some things that I thought were ABSOLUTELY going to happen absolutely didn't; the opposite did actually.
Next week we'll hear from one of my favorite contacts at Training Peaks who is the Education Specialist and is a self-described "chronic overthinker", and he'll fill in some more of the paint on this picture.
I'll get into the description AND execution of all of the intervals listed above, their results, which ones I liked, which ones I disliked, and my TOP 4 VO2Max intervals based on my personal experience ONLY.
Oh, and then, after all of this, I realized, "Wait a sec, let's look at my classic, old school favorites, 5 x 5 minute." The results surprised me.
I'm exciting to see what future analyzations show us. Analyze your data!
End of the end....GO hard, and make sure it's really hard.
Brendan @EVOQ. BIKE
@BrendanHousler on IG, @evoq.bike as well.
www.evoq.bike/blog
Please tell a friend, and half of you reading this haven't subscribed yet to this channel; please do so.
Thanks!
Brendan
https://youtu.be/h2T4lVBNvMo
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Who is Heather Laufer? āSheās evolvingā¦ā Best answer Iāve received to date!
In the beginning we get to Skating and her history in the sport, so if youāre into just the mindset and her tactics for slaying sports, skip ahead a bit, but honestly the beginning adds a lot of context. Cycling specific content begins at minute 22ish.
Heather's palmarĆØs include:
Several national championship titles in skating (indoor/outdoor/track/road)
5 World championship titles
World Games medalist
Pan American Games champion
Pan pacific champion
Olympic sports festival champion...
One National championship title in cycling
Heather left the sports scene, ultimately to raise a child, setting to the side her personal pursuits and Olympic dreams, and declined a spot on the US Ice team due to pregnancy.
After taking 20 years off, Heather went back and made the US inline team, to represent the USA in 2015 at the World championships. In this process, she then found a new love for cycling!
Topic Include: Being nervous and attacking that!! Right out of the gate!
āIām always there for the W.ā
The adrenaline of chasing wins.
The peaks and valleys of training; itās not a linear progression to success.
Plyometrics
Race simulations during intervals.
Small thing to impact training: nutrition!
Pop tarts.
GO RACE!
The empowerment of wins.
Not cutting corners.
You can talk yourself out of anything; donāt!
Keep showing up.
Instagram: @HeatherLee.13 @BrendanHousler
Brendan @EVOQ. BIKE
Don't forget to tell a friend about the channel! Thanks!
https://youtu.be/NlgXqDL2Ijk
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We have a great conversation as Craig continues to prepare for Master's Nationals in Utah.
He's gained some weight in terms of muscle from lifting, and wondering if he should try to lower this weight or stay as where he is at.
What will the effects be on his race craft, where quickness is an asset.
What is the difference between quickness and power? How does this affect things like bridging to a break a couple minutes up the road.
Does elevation in Utah come into play here?
What about overdrive? Those 3 minute hard start type efforts. I've personally noticed a decline in repeatability in that area when I focused on being too light, even when it naturally happened.
We would love to hear your thoughts in the comments below!
Craig @EVOQ. BIKE Brendan @EVOQ. BIKE
Hit us up on Instagram as well! @BrendanHousler @CraigPolston @EVOQ.BIKE
https://youtu.be/WO436PJdbh8
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Should we ride easier and have less fatigue? Or ride at the higher end of the zone for more adaptations?
Or are the endurance adaptations the same everywhere within zone 2? What does that do for yearly TSS, and yearly Work (kjās). Does that matter?
What can you put out week after week, or on back to back weekend rides?
Should endurance be different for a Long ride (4 hours) versus a shorter midweek ride (1.5-2h)
What about cadence manipulations with lower wattages?
The effect on yearly tss and overall work? This seems like a fine balance.
The interesting thing is that we start talking about 5% differences, thatās 20W for me. Thatās a big jump! Maybe this has less of an effect for someone with a 250W FTP? But still, a 10% difference is 25W, thatās a lot!
https://youtu.be/5m1nT-4n99Q
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This game takes time. I know, I hate that too, but it is what it is. Welcome to endurance sports.
Support this podcast: https://anchor.fm/evoqbike/support
Huge thanks to Cyrus for sharing his knowledge, perspective and expertise, not only as a professional race, but also a coach and scientist. We hit on a lot of topics (listed below).
Be sure to send him a thank you on Instagram, @CyrusMonk.
His website is: www.Cyclistscientist.com
We are on IG at @BrendanHousler @EVOQ.BIKE and have full blog at: www.evoq.bike/blog
Supplements
Heat Training
Cycling and Sauna sessions
Intensity vs Endurance Rides
A Race vs B Race; Training Through and getting to 100%
No Coasting
The intervals or session to know youāre ready to race
KJ Deep Efforts
Train, and THEN train the efforts. Donāt always be fresh for them
Cycling Nutrition
Cycling Race Weight
Intermittent Fasting and Fat Adaptation
Confidence on Race Day
Visualization; see yourself winning. How will you win this race?
Nervous energy
Cordyceps Mushrooms
Just coming off nationals, and now in lockdownā¦how does the rest of the season look?
How long have you been racing? When did you start taking cycling seriously?
Whatās changed since being high level amateur to pro racing in terms of training?
Whatās driving you? Success, love for cycling, palmares, ???
Favorite intervals that help you get ready for a big race; like you complete a set of XYZ and youāre thinking āIām so ready to shred thisā
-Try not to overly focus on one metric, what can you do 1 x 20, now can you work to doing it 3 x 20ā¦
U23 RR Championship: āI think my lowest wattage that day (in training) up the hill was 410 and my highest wattage for the whole hill today was 405. So, like, itās completely different in the race scenario, when youāve got attacks going on the other side of the course and itās so stop/start on the climb that the actual raw power numbers are not what wins you the race, luckily, because I donāt have that compared to the other guys.
āIt ends up just being how much you can save early on in that race. And, luckily for me, I was able to save quite a bit.ā
āBut, luckily, itās not the numbers that win you the race, itās how you use them. That definitely played to my advantage today.ā
Small thing that has a big impact in your training?
Evolution of your nutrition as youāve progressed, letās say over the past 5 years
How important is mindset to you?
If important, how do you work on it?
Race routine?
What do you find yourself having to adapt to as you move through cycling?
Best tips for newer cyclists and also cat1-2
Brendan@EVOQ.BIKE
https://youtu.be/5qtPponVgHY
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This Question came in regarding lifting heavy during the cycling race season:
Can I pick your brain? Been trying the lift heavy regiment (GZCLP style) 2x per week. Iām progressing out of base into build phase and starting to see some C and B races on the calendar. I donāt think I really want to be continuing to add weight on the bar while also ramping up the intensity on the bike. Not confident I can recover from that much work. Do you shift to āmaintenanceā lifting in season? If so what does that session look like compared to your usual progression? My gut tells me to cut my two sessions to one per week, warm up into 1 or 2 sets of 3 at my most recent 5x3 weight. And just do that with all my T1 T2 lifts in a single session. Trying to keep strain low while telling the muscles not to forget the weight. Any thoughts you can offer would make my month. Hope to hit the start line with you someday soon. Thanks!
Let's talk about lifting heavy and how to balance making gains in the gym, with hitting high performance on the bike.
Remember, the science is not definitive on a lot of this, so use your best judgement on how you feel, and are you getting faster and stronger? If not, try something else. For example: I was getting really high watts for 1-2 efforts after lifting heavy, HOWEVER, the end of my interval sessions were struggling. So, I moved these efforts to endurance days, and I'm still hitting the high watts BUT also being able to do them for longer; this is important to me as a road and gravel racer.
You have to understand why YOU are training and what YOUR goals are.
Brendan@EVOQ.BIKE
https://youtu.be/s4Yh0ZBF4U8
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Brendan@EVOQ.BIKE
www.evoq.bike/blog
Please leave us a podcast review! Thanks!
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We're holding the forum Monday, Feb 22 at 7:30pm Eastern.Ā
Below is the zoom link. Ā Submit questions to Brendan@EVOQ.BIKE Ā
Let's just chat and share bike experiences. It will be fun. Ā Ā
Only rule: don't be a jerk to someone else. We ALL started knowing nothing. Seriously, ask why you should eat carbs. Ask when to attack. Ask ANYTHING. Ā Ā
If you don't ask, you'll make more mistakes, and lose more bike races, miss Strava segments, or even worse, get dropped at Tuesday Worlds. Ā
Let's all get faster together. Ā Ā
Brendan Housler is inviting you to a scheduled Zoom meeting. Ā Topic: EVOQ OPEN FORUM CHAT Time: Feb 22, 2021 07:30 PM Eastern Time (US and Canada) Ā Join Zoom Meeting https://us02web.zoom.us/j/82273811509
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Big thanks to James for taking the time to chat about a ton of cycling training and racing.
His palmarĆØs are wide and varied:
Raced Dirty Kanza / Unbound Gravel twice and finished 20th overall in 2019
and 21st 2018; finished 3rd in the 40-44 AG both times.
SBT GRVL 2019: 21st overall and 2nd in 40+
Won an Xterra (offroad triathlon)
Won an AG world championship
Competed in the Ironman and 70.3 World Championships
Won XC and CX California state championships and a bunch of endurance MTB races.
Done a lot of ultrarunning (running is probably his best "natural" sport).
Podcast Topics Include:
Marathon
Xterra
Checking the boxes and moving on to the next thing
World Championships and State Championships
German Triathlon Training with DIRK
Ultra Running
Gravel Racing
VO2Max Training
How To Race Faster People
Gravel Worlds
SBT Gravel
Dirty Kanza aka Unbound Gravel
KJ deep Intervals
Cracking the top 10 at a big race
Nutrition
Gels and Pizza and Gas Station Food
Not overthinking the race. HAVE FUN
Recovery Shakes?
Lifting Weights for Cycling, Injury Prevention, and Human Health
Placing lifts around races
CONSISTENCY
4 x 10m
Gravel Race Tips
Small thing that has a big impact in your training?
Favorite intervals?
Race routine?
Best tips for newer cyclists and also cat1-2
Diet. Evolution of your nutrition
Check James out on IG @ JMWALSH2
Check Brendan out at @BrendanHousler and @EVOQ. BIKE
Email me Brendan @EVOQ. BIKE
Full blog: www.evoq.bike/blog
Thanks for checking this episode out and please subscribe and tell a friend!!
https://youtu.be/LhBI-U6svE0
LACTIGOOOO!!! code Brendan20
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Craig brought a great topic to the table and want to hear more about your thoughts on the Force Number from Ryan Flaherty and what you think of this.
We discuss how to calculate your force number, which can provide you with a target for lifting, as opposed to "just lifting".
Just as we have FTP goals and other metric goals, this number can help provide more focus.
The one thing I want to point out is don't just start deadlifting. Also, all your secondary and tertiary lifts are still very, very important.
We're huge proponents of lifting heavy in the gym for the strength gains, the injury prevention, hormonal health benefits; everything that makes you a stronger cyclist, and better overall athlete.
Craig @EVOQ. BIKE Brendan @EVOQ. BIKE
Let us know what your force number is!
Don't forget we have a full blog at www.evoq.bike/blog
TONS of podcasts wherever you stream yours!
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Increasing the amount of work that you do on a yearly basis (macro), as well as the number of big rides that you do each month, can have a huge increase in performance.
Take a look at your year over year kilojoules.
Take a look at your race data; what's the biggest amount of kilojoules in a race? Then figure out how often you're replicating that.
If you do both of those, and grow with the numbers, you will get stronger and faster.
Planning takes a little bit of time, but has massive results. Use the basic math to figure out how to get stronger on the bike, and use this information to create your cycling training plan!
Brendan @EVOQ. BIKE
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Thanks James! Full ep drops next week.
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Video version: https://youtu.be/50tXtbstCnk
Huge thanks to Tyler Williams from Legion of Los Angeles for sitting down and chatting on a myriad of topics.
As always, I asked him to frame this content so that we all can take tips and lessons from HIS experience to apply to our own training and racing!
We covered a lot, including:
European Racing
Stress and Results
Overtraining
Raw Watts vs. Watts Per KG
Race Weight and The Mirror.
"The Noise"
Why he joined Legion.
Zwift Racing
Cycling Becoming Less Elitist
Listening to the body and rest
HAVING FUN AT RACES.
Breakfast Routing and Not Rushing.
Filtering through allllll of the information out there; including this info!
Full blog: www.evoq.bike/blog
All interviews can be found in podcast format wherever you stream your podcasts.
Contact me with questions: Brendan @EVOQ. BIKE
IG: @BrendanHousler @EVOQ. BIKE
Tyler: @TWCYCLING
Thanks and please tell a friend about this content!
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Consistency. And trying to be Bassett and going on some TANGENTS!!! šššššššššš
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If this is something that interests you, please let me know: Brendan@EVOQ.BIKE
On our EVOQ Coaches call, we realized that we often go down some worm holes (that I haven't been recording; shame on me), and Craig made a great point: maybe we want to open this up to others?
We'd select a topic, you bring a question, or you just come and listen.
We set aside one hour, and we talk training and racing.
This is just a concept as of now, but I think it could be really awesome.
Stay tuned, and let us know if you're into this.
https://youtu.be/chLgtqcBSBo
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YouTube channel: https://youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew BRENDAN@EVOQ.BIKE
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Brendan@EVOQ.BIKE, podcast giveaway! How many watts did I average on the first interval? Email me your answer for some Free Lactigo! This giveaway is For new users only
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Block 5 of Five Blocks To Racing.
This one is more to ask some questions of yourself that you can apply to your own training and subsequent bike races; whenever those are happening.
Truly, this is choose your own adventure, as there are a myriad of ways to play through this block.
Gym: Lift 2x a week through B and C priority races.
I've shifted lifts to endurance ride days as opposed to hard interval days, simply to have maximum energy for the last set (like 40 minutes into the session).
Also, I don't want my body to adapt to only going hard when I've lifted in the morning; that won't be possible for me on race day!
Double down on strengths or work on weaknesses? Find out which one gives you a better chance of doing well at your big event, or events!
Remember, if you don't have an A race, but are more getting primed for a whole series, the schedule will lay out differently.
Brendan @EVOQ. BIKE
Don't forget to check out the podcast!
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Thanks!
Brendan@EVOQ.BIKE
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Frank and I caught up a bit. Chatting for the first 3 minutes, then we get into the history of FasCat! Even though I was a FasCat athlete wayyyy back in the day, I learn some awesome pearls about Frank!
We get full on into training around 15 minutes in.
What are some of the big things that you've seen change in training?
At the amateur level, should you become a specialist, or all around racer?
The difference in coaching and providing advice to amateurs and World Tour cyclists.
Hereās that pesky mindset again: āobserve their mindset to their daily practice of following the plan, executing their intervals. And are they a positive person? Are they negative person? Do they wear their last workout on their shoulder day to day?ā
āhow are they going to react to that Crux moment of a race, where it's do or die?ā
Setting the athlete up for success with intervals.
āIf you want to get faster, determine how much you've been riding, and, and increase that overall training load.ā
Yearly kilojoules.
Being a lifer for maximum success in cycling and any endurance sport. Try not to run super hot!
Frankās top tips for recovery!
Do you think I can handle Colorado's Gucci Gravel? I'm glad Frank has some faith in me!
Brendan@EVOQ.BIKE
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The elders will tell you tales of a winter superstar.
But is that someone who is fit, or just riding and training too much without ever resting?
How hard can you train in winter without peaking too early or burning out?
What is base miles, and how does it apply to you?
How much VO2max training is needed before race season? Should you do any before 4-6 weeks before the first race?
Can I train at FTP during the winter?
Help me get as fit as possible without overdoing it!
Brendan@EVOQ.BIKE
https://youtu.be/f1XTgCdzEss
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Reflections from John Wakefieldās interview. Itās more than suffering when youāre trying to hit āx wattsā.
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Cry In The Dojo, Laugh On The Battlefield
-
Don't judge yourself
-
Take a breath
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Make wise decisions and execute
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UAE Team Emirates Sports Director discusses Amateur Cycling, Training Strategy & More!
Huge thanks to John for taking the time to chat with us about coaching pro's and amateurs, and the threads that connect us all!
Please Like the video if it provides value and subscribe to the channel!
Full blog: www.evoq.bike/blog
Check out John's coaching company: www.ScienceToSport.com
Interview Topics include:
Background in cyclingā¦from your first ride until today! Enjoys the practice and training side of thingsā¦
How do proās react to coaches? Are they interested in someone elseās process?
How involved are professionals with forming their calendar?
The Italian methodology....big hours!! The old school regime.
Whatās is Johnās methodology?
What are some pillars that you can use to focus your training plan?
Amateurs vs Pros, how are they similar and different ?
You donāt lose fitness in two days!
What are the big differences between coaching an amateur, a category 1, and a professional?
Confidence and mindset: Iām sure proās lack this at times; when do you see this, and what are some of their coping strategies to get their head back in the game!?
If he is feeling bad on the day, there is nothing you can adjust. It would then be more common to say everyone has bad days, so to turn that bad day into a good day from a mental aspect, more than a physical oneā¦.how important is mindset versus watts, or what is the relation of them
What are some nuances that you see in coaching athletes where it is their job as opposed to just an insane passion
COVID, backing off the training so that people donāt mentally burn outā¦what do you see in different riderās in how they look at trainingā¦some LOVE to train, are others are just training for races? how do those different motivations affect your interaction with them?
Small thing that has a big impact on athleteās training?
Small thing to increase recovery.
Interesting Race routines?
Evolution of nutrition in cycling
Preparing for big event, what is the process for this
CTL IS NOT THE HOLY GRAIL
The now economy, and how this affects amateurs training and expectations.
What do you find yourself having to adapt to as you move through cycling?
https://www.youtube.com/watch?v=1SnKwFiivvE&feature=youtu.be
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Brendan@EVOQ.BIKE. Yes, use a big group ride to learn the dance. Itās just as important to know when to save watts as it is to know when to light a match and ššššššš. To outerspace we go.
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www.evoq.bike/blog Athlete: This ride haunted me all week. Not to sound like an undisciplined athlete, but we had a couple friends over kind of as an open house at the new place. Few too many brews. Tired legs. Football game is in two hours. Blah blah blah. Ran up here and got half of it in. Wanted to be a partial loser...instead of a total loser. Queue this one back up in the plan!! I want to nail it. Me: Ā Check out the pod for my real reply. Brendan@EVOQ.BIKE
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Comment below on what works best for you! Ā
Link for theraroll, which will smash you: https://amzn.to/2Mo2IB8
Link for massage stick: https://amzn.to/39coVeCĀ
The main target points for me are achilles tendon, calf, IT band, hamstrings, glute, piriformis, and low back...so yeah, everything related to smashing the pedals. Ā
I didn't include the psoas in this, but highly recommend the Pso Rite as this thing really digs in and can access the psoas like nothing else that I've seen: https://amzn.to/3ohs0ymĀ
Evaluate the body post ride when you get out of the shower and asses tight spots. This might change depending on your most recent gym routine, or maybe you did high torque cycling intervals today...your glutes or hip flexors might be tighter. Ā
Assess, and then care for the body! Ā
Taking these small steps will let you come back stronger each day.Ā
This is a big part of the "cycling is a lifestyle" idea. Ā Micro changes that have macro results! Ā
Please tell a friend about our free content! Ā
Brendan@EVOQ.BIKE, @BrendanHousler @EVOQ.BIKE on the socials
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š®š§²š Tools to get it done. Have a great start to the week. Let me know if u try the oolong or what variation works for you. šŖ¤
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Micro changes, macro effect! Just two interesting emails that came through that remind us how performance can so easily be affected.
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Www.EVOQ.bike/blog. The YouTube is pretty cool too. Search us: EVOQ.BIKE
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Be nice to yourself and the results skyrocket upward, or the watts get deeper. More on that in this quick pod.Ā
Brendan@EVOQ.BIKE
YouTube: https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew
Blog: www.evoq.bike/blog
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Full post: https://www.evoq.bike/blog/cycling-nutrition-guide
Do you want to be fast or thin? Change your eating habits over time. Do this slowly and create new habits!
If you shed 5lbs asap but donāt change a thing, you have a good chance of putting it back on.
Two Cat 4 Questions came in:
Weight Loss - If your main weakness is the number on the scale instead of your PMC, should you consider a weight loss block (what would that look like?) or try to pair caloric deficit-days over a longer period to training? Of the former - what does that look like? If the latter - how would that be structured with the 5-blocks to Racing to make sure you are adequately adapting for each subsequent workout or block?
Historically I haven't fueled my workouts well - gotten into a bad cycle of doing my morning training fasted (even races often) and then eating like a bird the rest of the day, and then being starving at dinner and eating the entire house. It's the kind of thing that when I step back and look at it then it's clearly so bad - but in the moment, when I get off the bike, there's a bit of fear about eating too much, gaining weight, and "undoing" the weight loss I just earned on the bike.
Check out this video for the answer.
Some notes:
You should never be "losing weight" after a ride. The purpose of rides is to stress the body, break you down, and then you recover (eating is key to this), your body says "that was kinda hard, i better grow and get stronger" and you rebound a stronger human; this is VERY simplified but should get the point across.
Cut some some calories at the end of a long ride AFTER you've already WELL FUELED AND RECOVERED. NOT RIGHT AFTER RIDE.
A little hunger at night is okay, but going to bed starving is a recipe for poor sleep and not recovering.Focus on fat loss, not body weight; you will retain water with carbs etc; if you chase just that # it will drive you nuts. Get a scale with fat % and watch that only for now.Donāt count calories but count carbs on the bike
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NO BS: goodbye soda (even diet ones), candy, cakes, sweets, garbage. BYE FELICIA. Eliminating these will fast track this is a healthy way.
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Focus on fat loss; don't get obsessed with small fluctuations on the scale, it could be water weight. Think long term and stick to your plan, NO cheating!
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300-500 calorie deficit a day. FUEL workouts. Eat like a king at breakfast, a prince at lunch, and a pauper at dinner (low cal but nutrient dense!)
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Don't reduce carbs, reduce overall calories. People who cut carbs see a quicker decline in "weight", but that's water weight. Athletes who eat carbs are more fueled for intense sessions and recover faster (they aren't sure exactly why, but carb loading actually helps recovery too...my theory, you just are never totally depleted and dead!)
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SLEEP. when you're tired, you're more likely to eat a twinkie and have less resolve. Sleep deprivation also inhibits fat loss.
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No recovery shakes, eat food. If you can, finish a ride and have one of your meals right after!
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Snacks are veggies only. If you feel a little hunger, that's okay. That's your body telling you, "Hey, i might need food IN A WHILE, start foraging or go hunt something." Not: go eat the cheeze-its. Do it, they taste like cheese. MMMMM cheese. NO!
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Don't go all day being good only to cave at the end. Long day + tired + "I've been good" is a recipe for disaster. When dinner is over, we are done fueling!
Brendan@EVOQ.BIKE
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It's so much more than just watts.
Big thanks to Robin Carpenter of Rally Pro Cycling for sitting down and discussing a lot of the small details of his training and how he got the where he is!
Robin is at the pointy end of a LOT of races in the USA and honing his craft in Europe. He shares tips that he has learned along the way and provides some great ideas that you can apply to your own training.
Thank you Robin!
Some show notes listed below. More is discussed in the actual interview.
Please Like and Subscribe to the channel, and I can be reached at Brendan@EVOQ.BIKE.
Introduce Yourself: who is Robin Carpenter!?
STAGE 2014 US Pro Challenge Colorado
2016 Stage Tour of Utah
GC 2016 Tour of Alberta
GC 2017 Cascade Cycling Classic
Green Jersey 2017 Tour de Beauce
1st 2017 Winston Salem Cycling Classic
2017 Joe Martin GC
5m20s What results are you most proud of?
8m10s Describe your racing style
Watts Per cDa
13m20s - 19m Small thing that has a big impact in your training? Putting pressure on yourself for intervals. Lots of sweet spot! Donāt miss this section!
23m Best habit and worst habit? SLEEP!
26m20s - 30m, Mindset going into a big race. Has this changed now that heās a seasoned pro? THIS IS GOOD.
31m30s synthesizing a race
32m40s Using Your Brain to Get In The Break; Slow the race down mentally
37m Biggest goal as a pro cyclist
41m30s Bread
48m40s, LISTEN UP!! His #1 Tip!
Please share this with a friend!
https://youtu.be/VS9n8FC-Q6A
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Zach Nehr is rider for Project Echelon Racing and races on team NeXT on Zwift. He is also a coach and writer for VeloNews! Zach has been cracking at the pro cycling door for a couple years and decided to focus more on building his business right as Covid happened. He had never ridden on zwift until the lockdown but spent the past year riding and competing mostly inside, and elements of his riding are better than ever! We spent some time trying to understand just why this is the case.
For different reasons, Zach and Patrick are both riding a lot less than they used to, but certain aspects of their riding are better than ever- which has surprised us both!
We talk about:
8m-What does Zach's indoor training look like compared to when he was riding 20 hours a week in Tucson.
12m- Steady riding vs quasi steady Zwift racing "intervals" 13m-Endurance Sports do NOT happen over night!
15m- another reminder- CTL does not reflect how strong you are. How does Zach look at this?
16:30 : your W/KG chart does not tell the whole story! You are always going to have to make your winning move after already pedaling hard!
18m- There are long races on Zwift- the Kiss 100 series! Zach Raced and won the 4 hour PRL full!
20m- Riding LESS does not make you faster. Training SMARTER does. 8-10 hours goes a LONG way for indoor and outside racers 23m- The quality and intensity of your Hard rides really needs to be hard- inside or outside.
31m- The main differences between Zwift racing and The Echelon Race Series happening on RGT
34m- Does having higher power for 40-60m Zwift races necessarily mean you will be a better road racer?
Other things we covered: Training distribution when you ride inside vs. outside- More intensity! The differences of racing a small zwift race vs a big zwift race Riding outside OR inside you need to ride your terrain Premier outdoor Stage Race fitness vs. Full Gas indoor racing Plan your schedule! Your hard need to be REALLY hard and your easy needs to be easy! RGT vs. Zwift As it turns out, riding less doesn't necessarily mean training less, or that you will have to get "slower" it just means you need to find ways to optimize your use of time!
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We always talk about eating like an athlete, and food is fuel, so Patrick sat down with Michelle Henry, one of the members of the EVOQ Eracing Women's team, to discuss just how tricky this balance can be for experienced and novice cyclists alike. Ā More info about Michelle: https://sites.google.com/view/nutritionbymichellehenry/homeIG @michellecycles
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Cadence and Power. Mindset. Time in Zone. There are some threads in here!
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This one is great, as Stephen really opens up to us about all things cycling and life. Thank you so much for all your time Stephen!
As mentioned, here is a link to the Tribe of Mentors book: https://amzn.to/3hK1FXZ
2:10 Who is Stephen Bassett
2:30 quick hitting questions
6m20 American vs Euro Racing
What does Stephen end a lot of rides with? 11m50s
Who is his coach? 12m35s
The strength of resilience in training; what do you have at hour 4 or 5?
Letās chat about weaknesses! 16m I was surprised by this, I pictured Stephen really shining here.
Just after, working on those long, dragged out efforts that arenāt full gas, but hurt just a bit.
The more of a specialist you are, the more you want to train those strengths!
Understanding how to characterize yourself as an athlete
Favorite Pro Race? Stephen talks about loving some races that are all about survival. How does he continue to make selection after selection?
20m30s TOP TIPS FOR NEW CYCLISTS! Love these!
PUT FUEL IN THE TANK!Going on a group ride and not pedaling? Save the 10% of watts at 450W as opposed to 250W
Minimize time over threshold
24m30s the soft skills of moving to Europe to raceā¦BUILD YOUR DOJO
OMG LOL, 30m inā¦the lead up to him explaining why heās āthe cockroach that cycling canāt killā
Minute 32-40:
How did losing a job help him really look at himself and obstacles in his life to get back on track?
Finding the balances outside of cycling.
Finding his tribe.
Feeding off your teammates, especially when everyone is winning.
Hakkaido!! 40m
Focus on the race being fun and relieve the pressure of the result.
Of course I asked about Pro Cats. Minute 43.
Bank positions before the hill!
The day you win a race might be a day when only 25% of things go wrong; it might not be a magical, perfect, day. Do the work in the moment!
Wanting to win a midlevel Euro raceā¦ minute 50
FAILURE. min 52
Reframing perspectives.
53m30s TANGENT #3
Do different levels of racing!
Whatās an unusual thing that you love to do? LOL. Minute 56. Weird gluten bruh.
57m30s Tangents with Stephen Bassett ;-)
So much of the sport is doing boring stuff. Itās a lifestyle!!!
Itās just easier to do the work.
The appeal of radically changing things.
1h1m15s, LISTEN TO THIS!!!!!
A lot of good is better than a little bit of perfect. When is good enough, good enough?
Thanks for watching! Please share this with a friend and subscribe!
Brendan@EVOQ.BIKE
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Today did not go as planned.Ā
I shredded too hard in the gym and learned a good lesson that when my T2 secondary lift starts getting heavy, I need to do less reps. Ā Ā
My hips and low back might still be a bit wonky from the 16 hour drive, but whatever, it was a day to rip and I was mentally excited. Ā
I forgot how the route unfolds; there was more traffic than I expected at lights since last time I rode so much earlier in the AM; I flatted on an open section, slit my finger open on the rotor....things just weren't going well!!! BUT.... Ā
There's a micro win in there somewhere. Gotta keep riding, salvage something from it. Don't just go home. Ā
Also, we'll talk about how this can prepare you for race day, because YOU WILL have a morning when things are NOT lining up as you planned; AUDIBLE.Ā
Be prepared to shift towards plan B! Ā
Brendan@EVOQ.BIKE
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We continue the conversation around Craig's couch to Nationals, which has really just become a conversational flow about all things in a cycling training plan as he prepares for race season.
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In this episode, we hit on a bunch:
What is the fast 30 interval, which includes some fartlek vo2max bangers.
kJ deep rides; I don't talk about this A LOT, but I talk about it enough. This is even really pertinent if you're racing gravel.
Structure on a free ride? When, how, and when?
10 minute bangers; love em. I just find them so applicable to racing.
Rolling between efforts at zone 2 or above, hitting 4% active recovery and 30% endurance as opposed to full on recovery; youāll actually consume more lactate this way!
For a max watt 40 minute effort, would you rather go steady or ON/OFF with surges?
Am I doing 1h power or 10m and 30m power?
3 things I wish i knew when i started training: train vo2max, deadlift heavy, and use LactiGo
Craigās max watt effort; he was just feeling like he wanted to crank out a 20-30 minute effort, and we said letās GO! This starts at 18m30s
Winter Training Camp, minute 24; what to do at camp? But also, what to do after?
What does the upcoming spring look like for Craig? Intensive Aerobic, Lactate Shuttlingā¦when will we hit VO2Max?
How do we make back up plans if the race schedule changes? Do we even need to change anything? Look down the line, what about a race sim?
Craig@EVOQ.BIKE
Brendan@EVOQ.BIKE
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While it all stacks on each other (listen to the Chris Dellasega podcast), it can also detract when things start sliding off track. Look at the forest. I know, youāre tired of hearing that, but like an 8th grade teacher I want to ādrill this point homeā. Happy New Yearās and hopefully we all cross paths in 2021 aayyyeeee!!! šššššš
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Chris is a really intelligent coach, and he's super passionate about making athletes better!
We accidentally went full tilt on nutrition from 12-35 minutes.
Lifting chat start around minute 44, and you'll want to listen through as we discuss lifting close to cycling competition, potentiation, VARIATION in lifting protocols, and SO much more.
Squat ass to grass or to parallel? It depends, and Chris explains.
Trap bar or straight bar for cyclists? Guess what, it depends; Chris extrapolates!
At the heart of Chris' philosophy is the kaizen principleā¦.Kaizen is a long-term approach to an objective that systematically aims to achieve small, incremental changes in order to improve efficiency and quality. Continuous improvement is the responsibility of every everyone involved in the training process.
Listen to him discuss stacking 1% gains on top of each other over the long haul! MICRO WINS MATTER.
Consistency is king. When we hit on this topic, it resonated so well with me, as Consistency is PILLAR #1 to my cycling coaching methodology.
The magic is that there is no magic. Preach.
You canāt out-train a bad diet. We donāt need less carbs, we need better carb sources!
Try to improve in some way, shape or form and those little improvements add up BIG TIME over time.
Nutrition: you mention most athletes arenāt getting enough of the right stuff, what are some of the biggest things missing?
Protein
Water!
Fruits and veggies
Healthy fats
Food intolerance test: naturalPath doctor. Sensitivity test
Supplements for lifting? minute 35
Multivitamin : Designs for Health. ATP Labs.
Fish oil
Magnesium
D3
Probiotic
Rotating workout blocks through season; I love this, as I'm a big believer in changing up the stimuli in cycling training. You'll hear more about this again in the middle and end of the conversation.
There are 180 variations of a squat! Most of us only know 2! Lots of ways to program this.
What took you from amateur to pro probably wonāt sustain you as a pro!
Train smarter AND Harder. Love this, DO WORK. Gigajoule lifestyle.
How does an athlete stand, or walk. Chris can tell quite a bit from this. Not enough emphasis on hamstring strength, an anteriorly rotated pelvis, and weak scapular stabilizers (Mid back) and anterior rotation of the shoulders.
If you've read this far, Chris is a big fan of ass to grass squats if you have the body structure to do so! But, it depends how close you are to competition as to whether you go ass to grass or parallel.
Is there a ābig tss weekā or is that too dangerous? Extra sets or something? When would you do it? Love his answer; but be safe and smart everyone!
Straight bar vs trap bar deadlift for cyclists. Pros and cons, as well as risks.
Warm up for lifting to 275. How much is enough ?
65 75 85% warm up ?
54321 rep scheme
Train Heroic app
Busting through plateaus; no surprise here; CHANGE IT UP!
Lifting during cyclingrest weeks, is this okay? If so, what's the protocol?
Variation and different stimuli is SO IMPORTANT as human athletes!
When should a cyclist transition from lifting heavy to plyometrics? Transfer strength into power.
āPower is torque x speed. Rather than just lifting heavy weights, do you incorporate specific speed targeted lifts (lifts meant to be done at cycling speed I.e 80-120rpm) or plyo into the weight routine? If so, when in the course of the season or is it sprinkled throughout?ā
Thanks for watching, and as always, please share this with a friend!
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Iām a fan of high torque for certain athletes BUT Iām NEVER a fan of high torque stemming from muscling the bike when itās not intended. This can coincide with lifting heavy, which Iām a huge fan of! Letās look at this and separate the two. Be safe out there (and in there; itās the trainer, Lol!)
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Too many times I hear "Today is Chris' race to get in the break".
It's really hard to always make that happen, and then if he doesn't make the initial break, where does the team go from there?
Bike racing is insanely dynamic, so picking your squad's winner before the race is not the best idea for the team.
Give this a listen and let me know some other tips that you give new racers in terms of how to race on a team, ESPECIALLY when 10 guys on the same team are there to race.
If you have BIG NUMBERS, BE ACTIVE! Attack early, counterattack when the moves get brought back, and when you have numbers in the break, let THAT one stick!
If you have numbers, you guys should win A LOT.
Brendan@EVOQ.BIKE
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be PROUD of your successes. Maybe Iāll post a Megajoule Training Series. Let me know if that might be helpful; details in this mini pod. Close out 2020 STRONG LIKE BULL ššššš
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Tanner is the man, and so stoked that he sat down for a quick chat. My internet even crashed and burned and he hit me up the very next morning to keep things rolling!
We chat on a myriad of topics, including:
2018: Racing in Belgium
What did you learn in Belgium?
Any specific training for the Belgian kermesse racing?
What should younger riders with aspirations of racing in Europe do today with the road race scene shrinking, and criteriums becoming more of the norm? Maybe an audible to gravel racing?
On that topic, where is cycling going? gravel only?
What are tannerās plansā¦he's only 27 years old! Find out how an autogenerated email address had me thinking he was just a few years younger than me. I'm almost 39
Who is his coach? PowerHouse cycling in New Zealand.
Any post COVID plans for 2021?
Natural State Cadence, his coaching company. Check them out at: www.naturalstatecadence.com
https://youtu.be/qNv9wU9K8Lw
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The really good stuff is at the end. Dig it, GO FOR IT. So many will take the easy way out. Thereās a little bit of discomfort and they back off. Optimize your time, even if youre riding 20 hours a week! Or 8. Or 6.
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IMO, this one is good. Maybe I'll start rating these in the notes. 5 out of 5! Lol.Ā
Seriously though, rest. REST! It's when you actually make gains!!!
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Is 5 Training blocks enough to get racing?
Midweek tempo, how much should I do before racing?
Clarify tempo bursts; how long are these bursts?
How long should my weekend endurance ride be?
What if iām doing Rapha's Festive 500? Can I go ham?
Racing and the yellow line, the sprint finishā¦burn a match
Racing and confidence, when youāre with the big dogs
How to beat someone faster? be willing to lose. Roll the dice
Brendan@evoq.bike
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It's a balancing act...how much lactate do you produce, and how fast can you clear it?
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Clif Notes: new athlete, never rests, feeling like he's crumbling.Ā
Let's get you the bullet points so that you can avoid this, or see some ways that you can look at your distribution of riding in order to make an assessment of where to go next.
Many times, less is more.
Did he do too much VO2Max recently, or was it just spread out smashing...clearly those are different, but just looking at a Polarized Weekly Chart, you can't decipher that.
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I get asked more often than I'd expect as to why we post so much free content? Ā At the end of the day, I've always blogged, but I lacked true passion for it, and it was never original content from my own thoughts; it was like an aggregate website and commenting on other articles. Ā Once I found the space of writing articles that were having a positive impact on other cyclists, I decided I wanted to go full tilt with it! Just how I roll with almost everything in my life. Ā Cycling has forever changed my life for the better, and if I can leave some small, teeny tiny mark on the sport, I'd be honored. Truly. Ā I also love building websites and seeing the traffic; it's amazing that we have athletes from around the world now! It's so cool!!! Ā So the intersection of all of this is building a community within the cycling realm; we're not here as the bible, we're here to share our cycling experiences and hopefully help you get better at a sport that we LOVE! Ā Hopefully, it's helpful. Ā Ā
All we ask is that if you love it, if you find this useful, that you share it. Ā Thank you! Ā
Don't forget we have a full blog and podcast! Ā Www.evoq.bike/blog
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This is important. Know what's coming downstream so you can adjust mental expectations, nutrition, and motivation!!
VO2Max? You better bring it from the first thing in the morning when you open your eyes.
Zone 2? It deserves respect, but more energy goes to family, work, and the 1,000 other things in your life that day.
Little wins. Micro changes that have macro implications.
Brendan@EVOQ.BIKE
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I survived one of my last Rochester winters with three one-hour rides in my basement. It sucked; there was no zwift, I hated it.
But that's what I could CONSISTENTLY commit to.
I went through tempo > low threshold > 105% FTP....and came out ready to go in spring because it was a brutal winter and so many just packed it in.
A small win during the week is NOT nailing every interval. That's a big win.
A small win is getting on the damn bike and pedaling. Don't confuse the two and don't beat yourself up!!!!
Consistently do SOMETHING.
Brendan@EVOQ.bike
www.evoq.bike/blog
YOUTUBE: https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew
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Exclusive only to the podcast. There is so much content that we can't release, as every YouTube episode takes filming, editing, image creation, pushing it to every platform, etc. Hours on end of work.
These podcast exclusives are going to be the raw stuff; unfiltered conversations that can empower you to look more deeply at your training and/or in a new light.
Hope it makes you faster.
Brendan@EVOQ.BIKEĀ
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The question came in: Hi Brendan, maybe an idea for a next vid: Can you tell something about your biggest turning points in the past in your cycling career...not only about training, but also racing tactics, psychological thinking about your opponent in racing and mindset in training etc...and maybe something about the biggest mistakes in training and racing tactics. JH from the Netherlands ;)
We reached out to our old coach who dropped a GEM on us! Thank you Jason for this thought. Three things that you need:
-
Confidence in your Cycling Training plan
-
Confidence in your Overall Fitness
-
Confidence in Yourself
Failure is just part of the process. You need the confidence to fail 100 times over to win once.
Patrick adde some sub points to take home:
1b Take ownership of your training. There is a lot in the athleteās court, no matter what level of training!
1c You donāt need to ride 20h a week! While riding more is beneficial for a lot of reason, Patrick has honed his riding and become more focused so that he can still be competitive on 8-12h a week of training. That said, he has to make sure EVERY PEDAL STROKE COUNTS!
We're going to make another video on that.
Keep track of what you learn!!
Lastly, having a coach will help you fast track the learning process. You will make up SO MUCH TIME with an experienced coach.
Hit us up with questions, Patrick@EVOQ.BIKE and Brendan@EVOQ.BIKE
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What's your farthest ride?
Xo,
Brendan@evoq.bikeĀ
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BLOCK 4: STARTS TO GET VERY INDIVIDUALIZED, JANUARY:
Gym: Can either shift to Plyo work (more fast twitch, sprinters) or continue Strength (diesels, one day races, all rounders)
Midweek: Start Vo2Max if racing starts in Block 5 or FTP / Intensive Aerobic if racing starts in Block 6
Weekends: Townline sprints every other weekend (This means 10 sprints, not an all out smash fest for 2 hours)
More animated riding on climbs
Overall focus still on aerobic fitness building. Itās a LONG season
Overall: max 2 hard days
So I'm going to present a lot of different scenarios here. And hopefully you can find one that's applicable to you.
We never would have thought of really doing a block of VO2max this early because all the elders were telling us that you "don't want to be a January superstar. You don't want to peak too early."
You're not going to peak unless you're doing a massive overload and tapering in or if you're overtraining, or if you're going to Team camp and doing you know 20 hours and then you've got a week off work and you're doing 20 hours and then you kind of crumble. The peaking too early things so rarely happens. And it only happens to the person that just rides too much. So if you set out a logical schedule with progression, you're going to be fine with that. And when I say progression, in this sense, just talking about hours, keep yourself in check.
Check out the video and comment below on how your training is going!
Thanks,
Brendan
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I got to catch up with Ashton who is training at altitude in Colorado right now for a couple of blocks. We touch on a TON of awesome topics, including:
The science of lifting on the DAY OF A CYCLING EVENT! The term Potentiation came up, and he achieves this with Rack Pulls in the morning.
What is he doing with altitude training in Colorado right now?
What is a Brevet or Randonneuring?
One big thing that he has found valuable in cycling training is Focusing on Time in Zone, not just average power for the durationā¦I love this. Donāt obsess about the drop in power from 20 seconds of coasting and then SLAM on the gas to bump the watts up more.
What wins a bike race? Fastest Average Speed!
What is he training for as we speak in November, since there is limited track access? Maybe the Hour Record!
Ashton is now coaching with Strength Institute, we chat on this new chapter!
Ashton dropped a couple F bombs that i didn't edit out, so please take notice if listening with kids.
Also, what does Bahama Long Bottom mean? (Don't urban dictionary this term.)
Brendan@EVOQ.BIKE
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We all want to "get faster" and that's obvious, but what does that really mean, and how do you get there? One small step at a time, and these are micro goals. Ā Brendan and Patrick discuss a recent Training Peaks article about "The Power of Micro Goals" and to use small steps throughout the day, week, month, year and LIFETIME of a riding career to accomplish everything you hope to on the bike. Ā Ā We always talk about the Forest vs. the Trees, but sometimes you need to take a walk in the forest and appreciate the leaves, flowers, and fauna that it's made up of. Ā Ā They discuss: Ā Frame of reference for your goal setting: are you thinking about a training session? A training year? A a career? Ā Can a Mega Loss actually fuel you with a whole new set of micro goals that you couldn't have realized without putting it out there and getting your teeth kicked in? YES! Ā Make sure you get to the end of the discussion where they realize that these micro goals are actually something a little different... enjoy!
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Maybe the new EVOQ kit!
Ha, joking, but get yours now!
We'd love to have you fly the flag for us! https://eev1020-1-evoq-bike2021.itemorder.com/
Weāve had Tabata Intervals, Sweet Spot Training, Polarized Training, Keto Diets, Fasted Training, and Block Periodization sweep through. They can ALL have a small place in your training regimen, but we need to stop obsessing over one particular plan or style of training when we see gains. Cyclists see a gain in something and then go FULL SEND with it. If one session is good, four is better, right!? Made gains over one block with Training XYZ, I might as well do 3 blocks of this!
Letās look at some of the crazes that come through and ruin cycling training plans, and then letās discuss a basic, but applicable methodology. I havenāt completed it, but so far:
-
Consistency & Execution: Macro and Micro (overall consistency and hitting the workouts within the week)
-
Athlete & Event Specific Workouts
-
Experience & Science: (Learning On The Bike & Staying Current With Training Techniques)
-
Varied & Alternate Stimulus: (not doing the same thing over and over and rotated pattern of training blocks based on Athlete and event listed above)
-
Progression & Workload Focus Paints Success.
Let me know what you think should be added to the methodology! Comment below, and please subscribe to the channel! We are trying to hit 2,000 subscribers! Thank you. Brendan@EVOQ.BIKE
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We get this question often from new riders...should I join a team? Ā
Learn from our mistakes, as we've both been on teams that didn't align with what we thought we were joining. There are questions and information that you want to find out before joining a cycling team or cycling club. Ā
Sounds super basic, but to start: do I like this group of cyclists? Would I hang out with them off of the bike? Ā
Don't look at the free stuff or team discounts...those should only be the cherry on top. Ā
Check out this EVOQ Cycling Coaches Chat as we discuss what information you should take in before joining a team.
https://youtu.be/ieD9BmDgtA8Ā
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A lot of us have been here, and it's the worst feeling.Ā
You get injured or overdo the training, and have to take a break.
When do you train through? When do you completely stop?
What does the pause in training look like?
How do you stay sane when you can't ride or go to the gym?
Let's talk to Craig as we delve into what happened to him this November, why he thinks it happened, and what is the game plan moving forward?
Be sure to check out the other videos that we've posted, as well as the Cat 4 Questions series and 5 Blocks To Racing!
Brendan@EVOQ.BIKE
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Email: Brendan@EVOQ.BIKE
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Masterās Cycling is an awesome group of athletes. Massive kudos to everyone raising families and running businesses yet still carving the time out each week to train.
Whether you are completing your first Gran Fondo or going for a Masterās National Championship, YOU ARE AN ATHLETE and thatās awesome.
While we often view the P/1/2 race as the big race of the day, Masterās 35+ and 40+ are a different beast. Not only do you have skilled racers that oftentimes are competitive in P/1/2 cycling races, but you have a pool of experience that sometimes doesnāt exist in the Elite races.
This is obviously not always the case, but I first experienced this while attending the Southeast Regional Road Championships outside of Atlanta, GA.
It was an amazing weekend because there were so many āadultsā out there absolutely shredding, with really good race craft, and a respect for each other that we all had lives to go back to when the race was over.
I was one of the babies, at 37 years of age then, and itās so inspiring to see guys 5-10 years older dropping watt bombs and youāre feverishly throwing grenades back at their camp. FULL ON BATTLE ENSUED.
While masterās cyclists often come to me and say, āOh I wonāt beat that PR from 7 years agoā, I laugh, and more times than not, we absolutely destroy it.
How? The tools, cycling training techniques and computer algorithms that we have today are so much more effective that what was used 10 years ago, or when this cyclist was in their āhaydayā.
Thereās also this idea that we are supposed to get slower. Iām not picking fun at the non-athletes, but look at our society. Many adults get slower because we add weight through poor dieting, we consume a lot of sugar and alcohol, and our lives our solely focused on our children; we forget to take care of our bodies and get fatter instead of faster.
I truly believe you can be your Fastest Right Now.
Here are my tips for all of us aging cyclists that still want to be fast!
Continue Proper Training Schedules: Periodize and Rest
Lift Heavy
Keep The Cycling Training Intensity High
Get Personal With Your Recovery Routine
Eat Like An Athlete
Range of Motion and Stretching, Queue Yoga!
Be Competitive
Crosstrain In The Non Race Season
Have FUN!
Your Tips Iām a baby master, what are your tips that youād like to share? Please email me and let me know, and Iāll update the blog with some recommendations.
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This started as Road To Nationals checking in with Craig Polston, but we also had some good questions that athletes have approached him with, so it's a bit of a Cat 4 Questions as well.
Question 1: How much intensity should I maintain over the winter?
Question 2: Is it all Z2 base building?
Question 3: When do I start doing intervals?
Question 4: When should I start / stop lifting?
Email your questions to Brendan@EVOQ.BIKE
Some quotes:
And then middle ground tempo is super beneficial. And people should look back at like the old Coggan sharp, like the adaptations you make from that, when when you're doing it for 40 minutes, 60 minutes, it's not easy, but you're not killing yourself. It's a very interesting ride.
After lifting, I expected to just be, you know, not feeling good. But my legs felt totally opened up. I didn't even need to warm up, I got out and thought: man, this feels great.
You're not going to get burnt out and crush yourself and overtrain as long as you're resting.
When you prescribe training, you have to be realistic with with it. If you give somebody a tempo ride, and they go and do that, the next day, they're gonna want to keep it to endurance because they're a little tired. If you give people two endurance rides, they think: this is too easy! So They go out and smash with their buddies one day, and then they kind of do endurance the next day. They miss BOTH days optimization and then in reality, what they actually go and do too much. So tempo rides can actually help you pull things back, Whereas on paper, sometimes it might LOOK like too much at first, but if there isn't an Rx, people just go hammer; they get antsy.
He's in the gym all year long.
Thanks for listening, tell a friend!
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I made a post on Instagram that I didn't think anyone should be on a Sweet Spot Plan. This is not a shot fired at anyone. I got messages like, āOh, you gonna go IN on [so and so]?ā. No way. EVOQ is positive output only. Please watch the video. Shout out to FasCat and TrainerRoad.
I get a lot of emails from people that were like, "hey, I've done two months, three months, four months of sweet spot in the offseason, I've plateaued and this is horrible!" Frank Overton does not want you doing sweet spot all the time. I believe he has a SIX WEEK plan, NOT FOUR month plan.
But as cyclist, we do one block and find some success, so why not do three??
If you want to get aerobically fit, you can do sweet spot. If you're super crunched on time, do some sweet spot. But this will NOT get you race ready.
My methodology is based around:
ā¢Consistency: No matter what you do, if you don't do it often, it won't work
ā¢Workload: kj's; pedal the damn bike
ā¢Rotated Interval Blocks: 2 blocks in a row of the same thing Max. More on that in the video. Don't plateau.
ā¢Preseason Progression: I don't believe that you need progression if a race heavy block.
ā¢Event and Athlete Specific Stimulus.
I have nothing but respect for those people helping so many people get on a bike.
I hope that I've never put out a video that is throwing punches or jabs at somebody.
I'm here trying to share what I've learned, through coaching a lot of people through and chatting with thousands of you around the globe.
GRATEFUL. Might sound corny AH but I'm just keeping it 100 with you.
Ok, go crush the day and LET'S ALL GET IT!!!!
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Original Post: https://www.evoq.bike/blog/andy-chasteen-interview
Want to start a team? Want to dive deeper into the cycling industry? Andy shares some thoughts on how to make these crucial relationships and get your foot in the door! He was actually a solid nudge for me to go full time with EVOQ.BIKE, and start the media side of blogging, YouTubing, and the podcast. I first met Andy Chasteen as we were warming up for the Crosswinds Classic in 2017. āWho the hell are those guys?ā, I asked as we rolled past DNA Racing from Oklahoma City. I think Andy turned his head a little to the side to ensure Iād get an airborne tail-whip from his flowing locks, a la mullet. The air of those guys rolling was legit. Iāve taught my inner self to not become intimidated before a race; that can happen too easily. But instead, recognize, and keep them in the back of my mind. That team is rolling. I want to go off into some prose here about pre-race feelings, but Iād be typing for hours. Damn I miss road racing so much. Anywho, we became teammates and I look up to Andy so much, not in just a bike sense, but in how he lives his life as an entrepreneur entrenched in cycling, climbing, and business branding / aesthetic. He does it all: branding, strategy, photography, content, social, copywriting. I was sitting at his house a year later in 2018 with one foot still in medical device sales, one foot in social media management, and another in EVOQ.BIKE. I hadnāt fully made the leap to the cycling industry. I told him that I was considering doing EVOQ.BIKE full time, using social media, A BLOG, YouTube, and a podcast to share knowledge that Iāve accumulated over 130,000 miles of riding and a TON of races. āYou should totally do it. It seems like you and Patrick have a good thing going.ā That nudge helped. Others had been nudging. My husband was the #1 supporter from the get (I love that expression). Anywho, here we are, 2 years in, over 100k blog readers, 50k YouTube views, and weāre just scratching the surface. I canāt wait to tell you about THE SHOW, but we need COVID to depart before that happens. Letās get into ANDY CHASTEEN!! Some topics and quotes from the interview include: You have to be okay with people's misunderstanding of what you're doing. For my business, I never could make a good living, just shooting photos. I had to add to that; I had to add to the total package in order to become successful at what I wanted to do. I don't have a degree in any of this. You know, it's all self taught. You're in the industry, you seem to always have a great recommendation for: how do I reach out to this company and start a relationship? I made really good money, but I hated what I did. I wore a suit every day to work. I tell people I'm doing right now what I would do for free; I would do what I do right now for free because I love it like that much; I love it that much. How do you build these relationships? How do you go out and meet these people? How do you show value? How do you make something to show them when you donāt have a big portfolio? How do you really get your foot in the door? I think that if you really want to get a start in that, especially in photography, you have to work for free, you just have to do it. And you're gonna upset some people who are well established photographers out there, because they don't work for free. And they āvalue their workā, you know what I mean? Whereās your excess in life?
Brendan@EVOQ.BIKE
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Full post here: https://www.evoq.bike/blog/cycling-block-periodization
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Email your questions to Brendan@EVOQ.BIKE
The first question came from an athlete that just watched Dylan Johnson's Video on Block Periodization; cliff notes, I have a similar view. Block periodization is what you need to do in order to truly peak, which every athlete shouldn't be trying to do, which I covered in another post.
Question 2: Hey, your season planning videos came at the right time. My biggest weakness is sprinting peak power and getting that acceleration for that short, strong separation move or finish sprint? Does it help me to do a few high intensity efforts during my base training rides? Not like intervals, but some outbursts? Or should I show those for December, January? There are some short climbs here, like one to two minutes, maybe those would be helpful? And, if so, would you do it in the beginning even near the end of the long ride?
Question 3: I just re-read your blog and I'm why obsessing over your CTL can ruin your race season and I have a couple questions. My takeaway is to stick to a plan and take rest as needed if your body is feeling it but I'm wondering how you know if you've got enough rest. If you can get on the bike after Recovery Week at the end of a build but I feel toasted all week, but get through the workouts, that's not the vibe I'd want to ring in a new block. I guess I'd usually tell myself I got enough rest in that week and I should be good. I've been trying some trainer road stuff and I finished the high volume build phase and I ended up adding some fun riding for volume. But since I have finished, I've been kind of dusted. My power is fine, but my heart rate is high when rested and riding. How do you know when to get back to intensity if you're not relying on metrics?
Question 4: Couldn't find the answer in your blog, breathing well sprinting. What is beneficial for those 10 to 20 second all out finish line sprints? I get the idea that I'm so caught up in pushing the pedals that my breath control is bad. When I start to realize that I go into the track sprinter pumping type of breathing, so short and heavy in and out, if that makes any sense. Am I overthinking this? And should I just let the body do its thing?
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Full post here: https://www.evoq.bike/blog/maintain-ftp-gains-cat-4-q
We are back with Episode 11 of Bike Racing Cat 4 Questions! Letās get right to it. We're going to be discussing:
- Maintaining FTP gains
- Where to place the VO2Max workouts in your calendar
- 2 x 25 intervals in relation to your FTP
- Alternating high volume and low volume training weeks based on an athleteās life schedule
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Laura took some time out of her VERY BUSY schedule to shed some light on life's balance and smashing Zwift races.
She really sends an inspiring message through her actions that there is ALWAYS time, somewhere, to get a quick ride in.
I truly believe that no one is too busy.
Oh yeah, Laura is also a Mother, Wife and Orthopedic Surgeon.
https://www.evoq.bike/blog/laura-matsen-ko-interview
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Your MAIN FOCUS is still improving your strength in the gym. I know, I know, we are cyclists and the gym doesn't sound fun, but it will help you put out higher wattages, not only in a sprint, but during maximal aerobic power at VO2Max and even during FTP type efforts.
View the full season planning post or head to YouTube for Block 3 details!
These five blocks will help you through "Base Period", and no, that does not mean 4 months of only endurance.
Everyone comes out of the spring from lifting saying, "I just have another gear that I never had before."
While lifting, you'll progress through some Sweet Spot intervals and get into some race type efforts that include Criss Cross Intervals and Stair Steps.
The stair steps can be 3 x 15m, where the first 5m @ 80-85%, 2nd 5m at 88-93%, then last 5m at 98-105%. Rest @ 50% for 10m.
Next up could be: Stair Climb: 3x15m with:
5m @ 90-93%,
5m @ 98-102%,
5m @ 105-120%.
Rest @ 50% for 10m.
There is NO REST between the 5m intervals. You work for 15m then rest 10m. Then repeat twice more.
Weekend rides are base miles at endurance or low tempo pace. I don't really see a massive need to hit the super long aerobic stuff on the weekend because the midweek rides are getting tougher and will take up more physical energy and mental focus.
Enjoy the weekend rides with friends, but PEDAL THE BIKE.
Lastly, get a one hour test done in there as well.
Email me with questions: Brendan@EVOQ.BIKE
Don't forget to increase your training workload AND speed up your recovery with Lactigo!! Go here: www.lactigo.com/brendan or use the code Brendan20. You will LOVE IT and it's 100% guaranteed.
https://www.evoq.bike/blog/cycling-season-planning
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When Lee Davis emailed me in April 2020 and mentioned that he was planning to do NT-444, I had to google the event. I was unaware of this one.
444 MILES!? That is one long bike ride!!!
While Iāve completed a 250 mile ride on the road and gravel, 400+ is a whole other beast.
I sat down to talk to Lee about this incredible feat, which has me so inspired to hit the 300 mark one day. 400, I donāt know, maybe!
PS, THIS GUY TURNS 59 THIS YEAR. INSPIRED!!!!!
https://www.evoq.bike/blog/lee-davis-nt444-ultra-cycling
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https://www.evoq.bike/blog/grantkoontz
Grant is a true leader and phenomenal cyclist, with National Titles on the road and track. He is currently training specifically to make the Olympic Track Team for 2024!
We talk about his Pro Continental lessons learned, big volume, more VO2Max training, and a whole lot more!
Click the link in bio to learn a lot and improve your cycling!
Even though heās got a focus on the track, road and gravel will intertwine into his training. I love this, as I often preach that Variety is key, on a micro AND macro level.
How is Grant planning his training with a goal that is SO far away? 2024 is a ways out! Small goals along the way will lead him to the team, I am confident for Grant!!
How and why he trained through COVID and stay motivated with cycling intervals and gym work.
āControl what you can control. Behind the scenes, train my ass off. Iāll be better off for it.ā
Winning a team pursuit in 2019 when he was āway over his headā. Road fitness got him there, but he needed to tweak his training to track specific work. You gotta push a BIG GEAR straight out of the gates.
More VO2Max Training! YES!
Try new training techniques; get new and different stimulus.
What would you recommend to athletes going from road cycling to track cycling? Grant loves volume, so the change has really forced him to focus on some shorter duration intervals. As a roadie, he was doing more sweet spot and threshold, ābut youāre not going to win many races just doing sweet spot!ā
Intervals under fatigue: VO2Max work at hour 4!
Cycling Lifting
Domestic Road Racing Success
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Video: https://www.youtube.com/watch?v=zKI9ZZoIty0
In Part 2, we will look at your second block of training in order to prepare for the next season. Ā
This will be broken down into Gym work, Midweek Rides, and Weekend Rides. Ā
The focus is on tempo, sweet spot (briefly!), and an FTP test. Ā
Long tempo and extensive aerobic rides on the weekend, and of course a base miles ride.
Email me with questions or comments at Brendan@EVOQ.BIKE Ā Thanks for watching, and please tell a friend about us!
Support this podcast: https://anchor.fm/evoqbike/support
Video: https://www.youtube.com/watch?v=hRNOO_VbgJc
What are fartlek intervals?Ā
How do you ride where the road dictates the effort? Ā
When are we training one max watt effort versus repeatable efforts at let's say, 95% of your one max effort? Ā
How aggressive should I be in the group ride? Sometimes I feel like it's just coasting and then one big sprint. What should I do? Ā
Interval intensity related to Q2: should I go full send on the first one? Ā
I'm doing a time trial and an old coach told me only to look at normalized power. Is this right? Ā Cliff notes: I disagree with this; it's all about top average speed; check out the video for more details on that! Ā
Email me any questions at Brendan@EVOQ.BIKE Ā
Thanks for watching, and please tell a friend! And subscribe!
Support this podcast: https://anchor.fm/evoqbike/support
Video: https://youtu.be/x5pnsSMx6A0
LactiGo Discount Code: Brendan20. Let me cut to the chase: LACTIGO IS LEGIT.
It is nothing like AMP PR Lotion. More on that below.
When we go hard, we undergo glycolysis to produce energy. One of the big byproducts of this process is the production of hydrogen ions which creates acidity in our bodies (that burn when youāre dropping the hammer!)
This burn is the hydrogen ions, not lactic acid. Said differently, if youāre wondering how to prevent lactic acid or lactic acid build up, youāre really wanting to understand the reduction of hydrogen ions in the bloodstream.
Sodium bicarbonate is used to buffer hydrogen ions in the blood.
Carnosine is a sponge that soaks up free hydrogen ions and binds them. Carnosine buffers hydrogen ions in the cells, meaning it actually has a greater effect at reducing the burning sensation that we feel.
Carnosine is one of the first thing that balances the acid, and this happens in the cells, before it is in the bloodstream. Once itās in the bloodstream, sodium bicarbonate can go to work.
Summary: LactiGo goes to work on reducing the burning feeling well before AMP PR Lotion does. You feel less burn with Lactigo and the muscles can work harder. I
f youāve used sodium bicarbonate products, you know how messy, thick, and gunky they are. LactiGo gel absorbs and dries on your skin within minutes. No thick paste on your legs. Itās so much cleaner and easier to use than other products on the market.
It delivers carnosine to the muscles through the skin on your FIRST application. Weāll get into this below.
LactiGo deliver carnosine directly to your muscles, which has been shown to improve aerobic and anaerobic athletic performance.
You can produce more work at a similar metabolic load, and this higher workload will provide you with more adaptation at the workload. Do more work, get stronger on the bike.
Carnosine will improve not only your anaerobic power (sprinting, hard 1 minute max efforts, bridging gaps, etc), but also your aerobic power at VO2Max, Functional Threshold Power (FTP), and endurance for long rides. You will fatigue slower and increase your Time To Exhaustion.
LactiGO has figured out how to apply the lotion and have the carnosine enter the muscle within 45 minutes of application, so you no longer need to go through the 8 week loading phase with Beta Alanine.
My personal review of AMP: mixed. Some days it felt like like a little benefit, other days, none. Iāve used it on some really hard intervals, and didnāt have an increase in watts or feel any better than if I didnāt use AMP.
The consistency of AMP Human PR Lotion is also somewhat annoying to deal with. Iām kneading the bottle to try and make sure itās all mixed up, and sometimes you just get too much sodium bicarbonate, sometimes itās too much of the liquid carrier.
One you put it on, well, youāre hands are a mess. Hopefully you have a towel nearby or a sink to wash your hands.
When youāre riding, youāll see the sodium bicarbonate runs down your legs sometimes. Just picking up more road junk as we smash. IDK, not a huge fan of AMP Human PR Lotion.
Your Lactigo Discount Code is Brendan20.
How To Apply LactiGo One LactiGo bottle covers around 10 full-body applications.
For cycling, I use 10 pumps total, covering my ankles, calves, quads, hamstrings, and glutes. Apply LactiGo directly to the desired muscles 45 minutes before your activity, workout, or competition.
Apply another round of LactiGo after your activity to further aid in muscle recovery.
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Original: https://www.youtube.com/watch?v=cC3WCNLCGQE you might want to watch this one so you can see the graphs
Sometimes you need to test where you're at to see where you're at. Makes sense, right?
But sometimes the numbers or metrics that we see can fake us out a bit.
Are you making a judgement today based on a ride from 89 days ago (your hero bar)?
Or are you thinking you're not as strong as you are because the algorithm is focused on just the past two blocks of your training? Said differently, if you mFTP is 275 and then you SMASH a few 20 minute efforts well above that, was your FTP really 275 a couple of days ago?
Of course not. But how do you know where you truly lie? You can use this chart FOR SOME INSIGHT, but at the end of the day, it's a great idea to start tracking these changes not only on paper but in your head...what's your FTP usually when you're flying? What about during base? What about during early spring races?
How does your FTP change normally affect your FRC? The algorithm's can only give you good information to make decisions if you provide it with good data (tests from multiple durations after every block or two of training).
There's many ways to get these numbers without pure "tests". Think about that for a minute. It will help you down the road!
See you again next time with another check in on this Level 4 EVOQ.BIKE athlete that is going to win Master's Nationals in 2021!
Think positive, then make it happen. LET'S GO!
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Original Post: https://www.youtube.com/watch?v=okcneWX6oZs
Johnny has been riding and racing since he was a wee-pup, coming in 2nd for the MTB Worlds Qualifying team and nearly missing Worlds for cyclocross as well, never-nervous Johnny Purvis has been hitting up some big races for a long time.
When cycling wasn't fully panning out, he dug into running more, landed a scholarship at Univ of Arkansas Little Rock, and eventually ran professionally (cycling's Cat 1 level) in Sweden.
Johnny drops some knowledge on what it takes to go from running to cycling, gets into being early and prepared for race day, and has some great stories along the way.
While he's often at the pointy end of the crit, he's also a phenomenal road racer and newly crushing the gravel scene.
If you want to get good at racing, Johnny will tell you that it takes a lot of time: you need to race, study racing, watch other riders, and learn as much and as often as you can.
A conversation between him and Colin Strickland helped him learn to roll the dice a bit more and go for 1st as opposed to a more guaranteed top 10.
As we talked about in the previous video, no one is going to remember your 4th place finish except for you.
Everyone will remember when you went off the front and got caught on the line for dead last though. Or, if you win! With some big results across all disciplines of cycling, there's a lot to learn from this guy's swaggg. yyp.
Thanks Johnny, and I can't wait to see him smash on Lactigo. He's on the code Brendan20 for sure.
@swagggyyp on IG, watch for a new series from him. EVOQ.BIKE EVOQ.BIKE/Blog Podcast on all platforms. Let's go!!!! Brendan@EVOQ.BIKE
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https://www.youtube.com/watch?v=J2kpGzdNQCU
Things have gotten very complicated, and when I was watching some webinars and reading articles about base miles and how to ride through autumn, I was doing all these calculations and thinking, "Betsy Jo doesn't have time for this!" Ā I want to get you 95% there. Let's simplify things, it doesn't have to be so complicated. Ā In 5 videos, we're going to break down block by block, how you can start in October and toe the line in February for a long season ahead. Ā All the blocks are listed out in the blog above, so check that out so you have a 30,000 foot overview of where we are headed. Ā Then, before each month I'll post a video giving you some guidance so that when racing and group rides come around again, you'll be ready to start smashing it! Ā Let me know what questions arise, Brendan@EVOQ.BIKE Ā Thanks for watching, and tell a friend about EVOQ.BIKE!
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I like this episode of Cat 4 Questions Episode 9, as it's not just power and watts and speed related. Ā This guy asked about what his potential ceiling is and where should his cycling career go as a 29 year old that rapidly went from Cat 5 to Cat 2. Ā The cycling landscape is changing rapidly, and with road cycling shifting around (not dying) and gravel exploding along with gran fondo's, I think it's a fair question to ask: is being domestic pro even worth it anymore? Ā The short answer is yes. The experience that you'd gain and the ability to see the US and possibly Europe and Asia sounds ABSOLUTELY AMAZING. Ā But, at 29, is it worth throwing eggs in this basket? We discuss. Ā Watts per kg...I wouldn't shoot for one number; 5 w/kg has been a gold standard but seems outdated to me. You're a great cyclist at 5, but by no means phenomenal. Ā Check out this video, and let me know if you want to hear more of my origin story in cycling. I'm happy to share it all with you, but I'm not sure if that offers a ton of value for your time. Ā Thanks for watching and please share this with a friend! Ā Brendan@EVOQ.BIKE
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YouTube: https://youtu.be/Hoq3iJ0-luw
Master's National Champion Owen Shott drops in to share his vast knowledge of all things bike racing, triathlon transition to racing, and coaching elite level athletes.
Owen drops some gems, like how foam rolling is like brushing your teeth. Keep the muscles supple and flowing nicely.
Group rides teach bad habits, BUT(!), there is a time and place for them.
Have purpose for your day, every day!
Teammate motivation
Stress + Recovery = Optimal Performance
What are the little things that can add up and give you a great performance? We dive into these.
Thanks Owen!
Don't forget to check out Lactigo! I can't wait to see Owen's numbers on this!
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Original Post: https://www.youtube.com/watch?v=qaIlPhHxOJY
Many times athletes go out and mark their ride as "endurance", but they have 40% of time in Zone 1.
Or, a ride goes out and SMASHES a group ride, has an average power in Zone 2, and calls it endurance.
Meanwhile, there's 60% Zone 1!
Zone 1 (less than 55% FTP) is recovery.
Zone 2 (55% - 75% FTP) is endurance.
They serve different functions, so make sure you keep them separate.
Take a look at some of Craig's rides. The pure endurance rides have massive chunks of Zone 2 work, a little z3, very little z4 or higher.
Minimize your coasting and the zone 1 time.
Try for less than 10% of z1 time (caveat: if you live in the mountains, COAST down steep hills. DO NOT KILL YOURSELF).
At 2:38 Craig discusses a group ride with hard efforts. While he calls this a recovery ride, the big thing to note is that he's doing hard efforts earlier in the morning, so because of that ride alone, it's NOT a RECOVERY DAY; the evening ride is a less intense ride, but if there are hard efforts, it is NOT a recovery ride.
Make sure you ride in the zones you're supposed to ride in!
Email Craig with questions: CPolston@gmail.com
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Original source: https://www.youtube.com/watch?v=I_nmMCIDPjU
Rolly Weaver is a crafty cyclist, and this is why I asked him on. He knows when to light the match and when to hold back. He brings up some great tactical race topics, but also hits on training: how obsessed the culture has become with JUST WATTS, and forgetting how to learn the tactical race craft.
Rolly has raced professionally all across the globe, from China, Taiwan, Uruguay, Dominican Republic and many more international locations. He's won numerous state championships in multiple disciplines.
Topics included:
Crit with a hill; when are you pulling? Rolly dives in.
How can you tell when your competitor is getting tired?
Don't shadow a faster rider in a race! We've discussed this before, but another great reminder. Get away from the fastest guys!
VOLUME. Rolly is a big fan of volume and we chat about hitting 15,000 miles in September. C
ross country trip on bikes; this is a solid maybe.
Rolly warns you about the cut and paste programs; they don't work!
Failing intervals is okay. Often times, you're finding a weakness! We live in an instant gratification society and cycling doesn't work that way.
"The mind always goes first: I can't do this." How to elevate your mental game so that you can WIN! Racing is so much more than watts!
Watts are improvement, and a GREAT thing to focus on, but don't go overboard and let the power meter TOOL dictate everything.
Thanks for listening and share it with a friend.
Blog: www.evoq.bike/blog
Brendan@EVOQ.BIKE
If you haven't heard: Lactigo, Code Brendan20. I've been setting PR's like crazy on this stuff!!
Hit me up on strava!
Support this podcast: https://anchor.fm/evoqbike/support
https://www.youtube.com/watch?v=JXdavfCUIH0
B Money Racing, now known as B Dazzled, shed a lot of light across many disciplines of cycling and bike racing. Ā As a BMX rider turned Mountain to road to gravel racer, he's covered a lot of ground and territory. As a fellow cycling coach, he's helped athletes in a ton of unique situations, and I immediately jump out the gate with the question: Ā "What are the top 3 things holding athletes back." Ā Athlete's mindset pops up in our conversation a couple of times, and he drops a lot of gems on how to get better on and off the bike. Ā Brandon is traveling around the United States with his family, Lindsey and Abner, and living that van life that we've all read about. You can follow their journey at: @bmoney_racing @meanderingmelotts_ @rising.rooted (Lindsey's Account) Ā I'll definitely be watching this one again. Ā Thanks for coming on B! Can't wait til we get a ride in again when our paths cross. Ā Don't forget to Like the video, and comment below what tip is going to help you reach the next level. Ā Thanks for watching! Ā Brendan@EVOQ.BIKE
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https://www.youtube.com/watch?v=SHx6-1C1aQU
What's the difference between training for an A race or trying to train for an entire series?
There's a big difference when you're going for one or two really big peaks, as opposed to pretty good results over a longer period of time.
The concept of overloading and tapering are a big factor that create the differences in these two way to approach the races.
This is what can happen when you try and simply do too much without a solid plan in place: "@EVOQ. BIKE thanks for the detailed response and excellent tips... i asked because this balance is often a struggle, taking part in a season-long series, so rather focusing on specific events its about maintaining a decent level without compromising either fitness or fatigue in either extremes to be ready almost every weekend April-September. I totally fail at that.. 95% and racing tired pretty much always. Maybe i need to reassess and work out what is really 95%... probably overdoing it and its really 99%. Training blocks often ends up being a mixture of the routes.. some weeks backing off to mini taper and some weeks training through it... but that creates very inconsistent blocks. Please keep up the great content! I really get a lot from the "Cat 4 questions" series."
In the second question, we look at Zwift racing versus VO2Max intervals; yes, you can do, and should do, both! Just make sure they're in your training plan at the right time.
"Hi Brendan , I'm Zwift racing once a week on Saturday for 75 mins and then on Tuesday doing a 7 x 3 @ 120% , now on the Zwift race as you're more than aware your HR goes through the roof and stays there for virtually the entire race 95%+ if you don't you'll get dropped , the thing is even though you my HR is sky rocketing in the Zwift race there isn't that much power in the Vo2 max region compared to 7x3 @120% , alternatively during the 7x3 the accumilated time the HR is above 90%+ is way lower compared to the Zwift, which is best ? should i do both ?"
Email me your questions to Brendan@EVOQ.BIKE and please help us out by: Liking the Podcast, Subscribing to the Channel, And sharing it!
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https://youtu.be/UTFPBn0g6e0
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Racing AloneĀ
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"New" TeamsĀ
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Racing To Athlete's StrengthsĀ
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Race Planning Ā
All Episodes Can Be Found Here: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW Ā Ā
Check out the BIG BLOG: https://www.evoq.bike/blog Ā
Email Me: Brendan@EVOQ.BIKE
Support this podcast: https://anchor.fm/evoqbike/support
In this new series, we'll follow along with fellow coach and Level 4 athlete, Craig Polston, who is making a big comeback after 5 years off of racing.
The first call is catching up as to where he's at with training and a big general overview of where we are taking this ship and training series.
Craig has well over Cat 1 w/kg, and with the kids in college and some free time around his work responsibilities, he's going ALL IN on his first 45+ Master's Nationals Race.
What does his power profile suggest?
What does the power profile NOT tell us?
What weaknesses do we need to address? Cliff Notes: measuring hard, repeatable efforts late in the race.
Endurance Foundation is SO IMPORTANT. Seeing the benefits of the longer 1X rides are highighted.
NoCoast
Why get a coach when he's clearly done really well as a self coached athlete?
Variety within a physiological system is so important to avoid plateaus, which aren't necessarily a bad thing.
email us with questions to Brendan@EVOQ.BIKE
Check out our coaching programs: https://www.evoq.bike/programs
Brendan has a few spots left at Level 2, 3 and 4 for 2021!
Support this podcast: https://anchor.fm/evoqbike/support
Full post here with the checklist to review: https://www.evoq.bike/blog/cycling-season-planning
Email: Brendan@EVOQ.BIKE
Hey Brendan,
Iāve got a question for your cat 4 series. Iāve actually never had a coach through the off season because Iāve historically been burned out by the end of the season, and stop using one before the actual off season. So, my question is how do you approach the off season after your last block of the season? Do you take 2 weeks completely off the bike and lifting before starting over with lots of endurance rides and lifting again? I took too long off a few years ago (5-6 weeks), and lost so much fitness. I donāt want to do that again, but I figured it might be necessary to lose a bit to rebuild, and make new gains. Thanks!
Here's what I send to my athletes to get the creative bike racing juices flowing IN AUGUST for the next season!
Long email, not urgent, please read when you can review and give it some thought. There are questions at the bottom that I'd like you to send back once you've considered this.
While 2020 isn't totally dusted, it is time to start thinking about 2021.
Why? We want to lay out your calendar now so we can see the roadmap and figure out what's coming. If someone is starting to race B priority races in February, we need to start this in 6 weeks!
I just want those creative bike racing juices to get flowing.
While you may not have an EXACT date for the biggest event, starting this process is still a good idea to get an idea of where we are taking this ship.
If you are looking to upgrade, you may decide to not have an "A event", but rather a big month with a lot of upgrade possibilities.
These nuances we will discuss, but I want you to get a sense of when you're starting to race and what's important to YOU.
The Power Phase of building strength and aerobic power will take us 16 weeks plus 4 more of speed work before the first race. That's 5 months! We clearly need to start planning for your goals!
Gym Work: linear progression works well, and the strength gains are no joke. We will be using GZCLP again (minus bench press), and 2 heavy lifts a week.
As you read below, if we started foundation in October, we would be early race ready for B and C races by February. If you live up north, we would probably start this in November so you are race ready in March.
Race ready does not mean peaking with multiple specific cycles to getting you absolutely shredding. It does mean toeing the line, ready to race and be competitive, while also making it through the entire season.
Foundation
8 weeks: aerobic foundation, extensive aerobic focus. (Base miles, tempo, long tempo of 150-200% TTE)
Pull the curve to the right. Just below FTP power and just beyond TTE time.
Gym Heavy 2-3x a week
Build
4 weeks: aerobic build, intensive aerobic focus (faster tempo, Sweet Spot, FTP)
Gym Heavy 2-3x a week
Raise
4 weeks of VO2max raise, MAX Aerobic (FTP/FRC and Max Aerobic); race prep, shaking out the cobwebs.
Zwift Racing
Gym Heavy - athlete dependent, at least 1x per week heavy
Early Races / Group Speed Rides
4 weeks: FTP efficiency (repeatability) and economy (FTP Speed Work and Racing)
Back to threshold, in speed development (RACE, motor pace, ultra fast group rides)
Zwift Racing
Gym Heavy - athlete dependent, at least 1x per week heavy
Go check out the full blog for more! https://www.evoq.bike/blog/cycling-season-planning
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Ugh, the answer is, it depends, but in part two of our chat, we look more at what happens when someone goes after an FRC increase...Can you feel that anaerobic wattage bump in an FTP effort? After all, you might still be making 10% of your power anaerobically. Does it make sense do quickly get that 10% bump? Ā (Please subscribe to the channel and LIKE the video!) Ā What about time trialist Tony Martin? Why is he sacrificing anaerobic watts? Ā Leadville racer: how does depth play into performance a year later? While a max effort might have physiological benefit, CAPACITY might make you a MUCH BETTER RACER!!! Ā What can you expect when you work on one aspect of your cycling and how it relates to yourself as an overall cyclist. Ā Criterium vs Gravel vs Zwift vs Road Racing...in the end, figure out how YOU can win! Ā Ā Brendan@EVOQ.BIKE - upper cube Patrick@EVOQ.BIKE - lower cube
www.evoq.bike
www.evoq.bike/blog
https://www.youtube.com/watch?v=HhfaB_6cdnMĀ
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The goal of this series is to explore the balancing act of training.
If you focus a block on PMAX/FRC, your FTP goes down. Can you afford to do that?
Conversely, if you focus solely on FTP, how do you know if you'll have the kick to win the sprint at the end of a road race?
Check out all of our blogs here: https://www.evoq.bike/blog
Cost/Benefit -What are we talking about
WKO5 Terms- understand physiology
Pmax
FRC
mVO2max
mFTP
Stamina
TTE
Pmax/FRC
Raise only both, your stamina/tte/mftp would go down
Train only this, you will become more and more of a ātrack sprinterā
mVO2max
This will make your ability to crush short stuff go up, but is really fatiguing.
Requires an intense dose to work
mFTP
Higher is better, but worth it if it costs you your punch?
Absolute watts vs w/kg
Stamina (riding at high percentage of ftp past 75m or so)
Very trainable, and important to being able to do a lot of events with sustained output, Think long sweet spot
Cost: pace changing gets hard/ frc and pmax would both go down
TTE
Good for 40k ttās/long hill climbs
If your events are less than an hour you wouldnāt need a longer tte
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Can simply working on your mindset improve your performance? YES
Training science has come a long way but understanding how to get the most out of yourself for both that soul crushing interval session or your target event is an art!Ā
Patrick recently posted a great Fast Dad Friday on our YouTube channel, check that out here! https://youtu.be/SmdTSmIFeuE
We start to unpack mental toughness for cycling: digging deep in intervals and showing up to your event with the winning attitude to get the most out of yourself.Ā
Part of cycling is metric related (how many watts, your vo2max, etc), part is understanding the dance, aka the actual race, and another aspect is understanding your thought process, preparation, and using the mind to get yourself across the line in FIRST PLACE.
Mental Toughness-
What is it?
How do you find yours?
Should it be different for training vs. competition?
Part 2 coming soon! Sorry for the abrupt finish, but daBaby woke up and hey, 45 minutes is long enough!
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Blog of All Episodes: http://evoq.bike/blog/cat-4-questions
4 Cat 4 Questions!
Please Like, Subscribe, and show some love by sharing the content!
Episode 2: 4 w/kg, Indoor Vs Outdoor FTP, Fasting and High Intensity Intervals, Cyclocross Training, C4Q Ep2!
Email YOUR Questions To Brendan@EVOQ.BIKE
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You may not be targeting 300 mile rides, but there are gems in here on mindset and nutrition for when you're hitting that uncharted territory.
This episode is fire if you want to ride farther. Thank you @WhityWhit.
HMU Brendan@EVOQ.BIKE
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4 Cat 4 Questions!
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Episode One: Tapering For Race, Caffeine Gels, 5am Cycling Workout Fueling Suggestions, Tapering For A Big Gran Fondo Event
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https://www.evoq.bike/blog/cycling-interval-workout-guide
Of course, the answer is it depends but a lot of people have now downloaded wko5 or messing around with it and they see optimized intervals.
They see extensive aerobic or intensive aerobic and they look at it like ā3 by 30 something minutes, do I have to do that?ā
Yes, itās really helpful!
But the true, race specific answer is: yes for some and no for others. Race specificity is one big thing, but we'll get into that.
But first, think about when or where are you in your training Cycle?
If you're doing base miles and you're looking to do some extensive aerobic work and you're riding below FTP, you're pushing your time out towards your time to exhaustion, or TTE. In this case, you want to be doing those longer intervals, especially if you're only
Riding tempo wattage.
There's really no reason to make tempo rides into intervals like 4 x 10 minutes unless youāre new to cycling, or in your first year of real training.
Instead, just go out and ride Tempo, and you're going to see yourself doing 45 minute "intervals" very soon.
If you're riding with your friends during base miles, just really try to be that person who says, "Hey, let's really pedal this time,ā even if we're chatting. Let's ride.
As you do sweet spot intervals, those are going to be harder, and while you might be able to just go out and crush some long ones, Iād recommend that you build up to that, and make sure your execution is spot on.
Start with 4 x 10m, 2 x 20m, and move out towards 1 x 40m. Those are big jumps but ou get the point. You want to try to get close to around 150- 200% of your TTE, but that's definitely category dependent. Tim Cusick from WKO put out some good guides as to where you want to be duration-wise for sweet spot intervals.
If you're trying to build FTP and you're doing 2 x 20m or 2 x 25m, you still want to go out to 40 minutes, 50 minutes, and even an hour! That is just really building aerobic power.
If you're going to spend the time going through an FTP block, do it the right way and really do those intervals; you have to muster up the motivation and we'll talk about that. If you're not motivated to do it, you're not going to do it well, so don't spend your time doing it.
If you want to build your FTP and you want a bigger engine, which is a good thing to have, then say "hey, in this block when I have these longer intervals scheduled I'm going to Buck up and I'm going to do it!!!"
So yes, you do need to go longer than 20 minutes.
If you're coaching yourself or working with a coach that uses wko, the algorithms that run the Power Duration curve need to be healthy, and there's a whole WKO webinar on how to maintain a Power Durations curve.
It needs longer duration efforts (up to 40 minutes minimum) to provide you with accurate output data, so if you're basing your training on any WKO metrics (FTP, FRC, optimized intervals, etc etc), you need a healthy curve.
My last video a couple times ago talking about that you still need to double-check the work of the computer because you don't necessarily want to base your intervals off of just optimized
Intervals because you may have already beat the Power Duration curve; we won't go into that in this one.
But yeah, you need a healthy curves so do longer intervals.
Then you can ask yourself: Why? Or what type of racer am I?
Check out the blog for more....
https://www.evoq.bike/blog/cycling-interval-workout-guide
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Original Source: https://www.youtube.com/watch?v=ALNOLzpp2M0
Full blog: www.evoq.bike/blog
email questions: Brendan@EVOQ.BIKE
How many athletes do you see get dropped every time the surges come?
Burst workouts are a great workout to have in your cycling diet.
The bursts help you adapt to having to go out of one zone that is moderately intense, and surge, just like a bike race or group ride would do, but then give you the ability to fall right back into pedaling the bike.
You stay connected to the fast group, whereas others start to get gapped off, and then have to burn a match to get back on. Having this capability allow you to ride with faster riders, and stay up towards the front.
One thing to note: itās not the burst that is hard. All of us can ride at tempo or even threshold and sprint for 15 seconds at 120% FTP. The hard part is going from 120% FTP back into 90-105%!! Watch the video, and Iāll highlight some files that show this. Take a look at this video so you can make sure you're getting all of the benefits from threshold bursts so that you're next burst workout is optimized and as successful as possible. Cycling Burst Workouts Start with tempoā¦ 3 x 8 minutes at 88-90% FTP, with a 15s kick to 120% FTP every two minutes. Elongate these out to however long you can ride tempo for. 2 x 20m, 2 x 30m, 1 x 45m, etc. Sweet Spot bursts: same concept, except instead of tempo at 88-90%, ride at 92-94% and then burst. These arenāt easy! BUT SO FUN because youāre flying down the road! Read for some cycling Threshold Bursts? Same concept, but ride at 98-105% FTP and then burst to 120%. These are hard, but they are a great FTP builder before you start smashing VO2Max interval blocks, and they will help you ride with people faster than you!! Next time the strong riders burst and surge hoping to detach everyone, be one of the riders that sticks with the group! Many times, itās surviving the first bunches of surges where the strongest riders just want to jettison the weaker ones and whittle the playing field down. Only then, does the racing and tactics start. Common Cycling Burst Errors Watch the video, but yes, we all feel mighty and strong in the first few bursts. Do not exceed 120%! That is not the point of this workout. If you can hit 120% for 20 minutes of bursts, GO LONGER. Biggest error, is as mentioned, is not falling right back into the power zone that you just left. Focus on dropping the watts in a smooth manner. Focus Paints Success.ā¢ Execution of workouts is key! Get that extra 1% optimization of your time and intervals. And yes, taking any and all kudos that youāre willing to share!
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Have you done these? Shout out to Patrick for getting me into these again this year!
Full Blog here: https://www.evoq.bike/blog/underspeed...
Challenge your neuromuscular connection by riding outside of your comfortable cadence today.
Power range is 90-98% FTP. If you feel good push a little harder than tempo, BUT THE FOCUS IS ON CADENCE.
Prioritize cadence over watts, I can't stress this enough.
Warm up and then 4 x 10m on, with 5m recovery between.
Interval 1 and 3 are Underspeed with cadence at 50-60 RPM. Interval 2 and 4 are Overspeed, with cadence at 105-115 RPM.
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There were a lot of questions from the Instagram post (@BrendanHousler and @EVOQBIKE) where I asked what people wanted to take away from this race.
TONGA Part 2, the onboard GoPro Footage Coming Soon!
Main Topics Discussed Are:
Taper 1:15
Start List 1:46
Mental Prep 2:20
Nutrition (night before, midrace, breakfast) 4:24
Prerace Strategy 9:57
Hit me up with questions Brendan@EVOQ.BIKE
https://youtu.be/TDEWtwtITc0 for the video version! Check out our channel!
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www.evoq.bike
Have concrete goals. Ā
Understand rest. Ā
Don't obsess over metrics that donāt achieve your goals. Ā
You are not your FTP.
INTENSITY wonāt do diddly for you if you donāt have the endurance to match.
Brendan@EVOQ.BIKE
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A look back so that you Do Better Than My Pro JMSR 2019.
Just wasn't prepared for this type of event and got SHELLED last year. Take some tips with you so that you do better than I did!
www.evoq.bike/blog
brendan@EVOQ.BIKE
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Full post: https://www.evoq.bike/blog/peaking-for-cycling-race
The question below came in about peaking for a bike race, and how to know what to train, and when to train, when you arenāt trying to peak. But really, we first need to look at what a peak is, how one achieves it, and if w even need it!
Thanks Michael for submitting the question; itās a great one that isnāt discussed much when we talk about peaking and achieving top performance for a bike race.
In this post weāre going to discuss:
- What Is A Cycling Peak & Training Through āB Racesā
- Peaking For An āA Raceā
- 8 Week Training Block To Peak
- How To Train When Not Peaking
- Falling From A Peak
- Overtraining
Hey dude, I've been wanting to know a lot more about everything that has to do with peaking throughout different points in the year for different A races, and how to train when you're not trying to peak for a race. And also knowing when you're at a peak or falling from it. Maybe it's just me, but I feel like that's more of an uncovered topic. So I thought maybe you could inform other people who follow EVOQ on it at the same time if you haven't done this already haha.
I've just been worried about peaking too early, or not knowing when I'm peaking and overtrain, or not peaking at a race because I've been training too much. Also don't know how to kinda take time off and then build to peak by the next race.
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We just decided to record a coaches call, and the future ones will be indoors so you can't hear the birds.
- Testing the peak for Joe Martin
- Athlete Consistency
- What's Up With Failed Workouts?
- KILLER VO2Max Workouts - near impossible ones
- Don't Just Hammer What You're Good At Early On
- Do We Polarize? Periodize?
- Self-Coaching issues
- And More!
It's been so helpful having Patrick truly coaching me this year after a previous year of full on self coaching...it's way too hard to do this on my own, Thanks Patrick!!
Check out our blogs!
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This one is a bit long; it might be worth checking out the full blog: https://www.evoq.bike/blog/2019/4/11/how-to-pace-a-time-trial-in-cycling
Visit Us Today at: www.EVOQ.BIKE.
Message Us Or Comment Below! Ā
Instagram: @EVOQ.BIKE and @brendanhousler
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https://www.evoq.bike/blog/complete-polarized-training-guideĀ
Polarized Training For Athletes in 2020?Ā
Four Things I Like and Dislike About Cycling's Polarized Training
Check out the full blog, it's long!
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https://www.evoq.bike/blog/cycling-nutrition-guide
Carbohydrate Periodization. True Carb Loading has been a challenge: how do you make sure the glycogen stores are REALLY full without overeating?
The data and numbers are in, and it's been working for us, so we want to share it with you. Scroll to the bottom of the article if you just want to learn about the Carb Periodization.
There's also a quick YouTube video in there if that's more your speed.
Stay well, keep periodizing the carbs, ride in small groups, and CRUSH.
Please share this if it is helpful.
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https://www.evoq.bike/blog/gravel-racing-training-tipsĀ
email me: Brendan@EVOQ.BIKEĀ
The big difference with a gravel race is that thereās NO COASTING. Or, way less of it than most of us are used to from road racing.
Gravel takes the difficulty up a notch.
For gravel race you need to be able to consistently pedal a bike for a very long time. Many of these races are 100 miles or more, so you really need a 100 mile gravel training plan.
Remember, your training needs to reflect the demands of your racing, and weāll get to why itās not just going to be a sweet spot group ride out there! Cue VO2Max work!
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https://www.evoq.bike/blog/training-through-coronavirus
I saw A LOT of posts on Strava saying, āBACK TO BASEā and āNo point in trainingā due to the race cancellations and coronavirus.
I strongly urge you to continue with your normal training cycle, as I bet we are back to racing within 8 weeks.
I would NOT go back to base training or general overload training by simply riding a ton; read on as to why. Brendan@EVOQ.BIKE
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https://www.evoq.bike/blog/improve-cycling-ftp-or-get-faster Yes, increasing your FTP could make you slower in a race or group if thatās all you work on. I looked up what the most searched terms are when it comes to FTP. As you can guess, the list looks a lot like this: Ā How To Improve My Cycling FTP Increase Cycling FTP What is a Good FTP Cycling TrainerRoad FTP Increase Realistic FTP Gains 2 x 20 FTP Intervals Ā Increase FTP by 50 Watts You get the point. Ā
Looking to increase your cycling FTP? Great idea! Ā Ā
Just be aware that this doesn't necessarily mean you'll be a faster BIKE RACER or ready for the GROUP RIDE when you try to drop your friends in a few months. Ā Ā
Listen on as to why you want to grow your FTP, but there are some prerequisites to this, and there are other areas that need focus as well! Ā
But why? Letās think about this in realistic terms. Check out the blog for full details!
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We ALL do it. But learning to not freak out, seeing it as a benchmark, AND SEEING THE FOREST is CRUCIAL to growth and success.
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Sometimes you need that recovery! Riding and trying to avoid more than zone 1 time is for ENDURANCE RIDES. When you have hard intervals, you need full on recovery if you want to really max out. Listen to this quick podcast to know how much you need and why interval #4 and #5 deserve more credit than we might give them.
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I have a young athlete that I told he has to write down three lessons that he learned after every race, and I thought to myself: why am I not still doing that? So Iāve risen from the ashes after my fourth stage, which is not a real stage in the tour of South Florida, but I was talking to Patrick today and he was like ādude you sound tiredā. Itās been a long day, Iām ready to go to bed, but I wanted to get this down on an audio file so I remember my three lessons. šššhere we goššš
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Are you about to do Gravel Worlds 2020 or looking to dabble in your first gravel race?Ā
After I completed my first gravel race in 2018 in a massive IMPLODING fashion, I recorded this podcast but never posted it, because, well, there was no podcast!
I'll give you some tips on nutrition, tactics, and just the overall highlights of what is one of my favorite gravel races in the country!
See you soon Lincoln, NE!
Check out our blog here.
Email me: Brendan@EVOQ.BIKE
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Full blog over here: https://www.evoq.bike/blog/2019/6/13/when-is-a-cycling-group-ride-appropriate
For many riders, group rides are what they live for. The camaraderie, the enjoyment of going fast in a pack, beating your friends up a climb or for the town line sprint, and the post ride get together. These are all fun and exciting ways to enjoy riding your bicycle, but it isnāt always the best training.
Before you say, āBut I donāt want to train and lose my love for ridingā, read on.
This post is for cyclists looking to optimize the time that they spend on the bike, and get faster, while still having fun.
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Strategy
Race metrics
First Race Vibes
New Teammate! Jack White is a beast
Shout Outs
Post race hypotheticals - steer clear of what if's
Lessons: Mapping, staying positive and getting mental wins
Racing is hard.
Email me with Questions: Brendan@EVOQ.BIKE
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Time in Zone! But donāt mentally just give in.
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Check out the full blog for all 3 tips here: http://evoq.bike/blog/top-3-cycling-workouts-to-make-you-stronger Ā
Email me at: Brendan@EVOQ.BIKE Ā
These 3 will help you raise your FTP and hang on when things get HARD!
Threshold Bursts
Max Aerobic
KJ Deep Intervals (more advanced)
Read about them here, or check out the shorter YouTube video here.
Cheers!
Patrick & Brendan
PS, if you missed on social media that Brendan launched the custom $8 a week plans, email him for more details at Brendan@EVOQ.BIKE. First ten slots filled in under 20 minutes...will reopen next week!
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Hint: Overspeed
Have you done these? Comment YES or NO below! Full Blog here: https://www.evoq.bike/blog/underspeed... Challenge your neuromuscular connection by riding outside of your comfortable cadence today. Power range is 90-98% FTP. If you feel good push a little harder than tempo, BUT THE FOCUS IS ON CADENCE. Prioritize cadence over watts, I can't stress this enough. Warm up and then 4 x 10m on, with 5m recovery between. Interval 1 and 3 are Underspeed with cadence at 50-60 RPM. Interval 2 and 4 are Overspeed, with cadence at 105-115 RPM.
Support this podcast: https://anchor.fm/evoqbike/support
Full blog: http://evoq.bike/blog/2020/1/13/what-... There are a LOT of blog posts about āWhat is VO2Max in cyclingā and all of the science behind what VO2Max entails, so I will NOT be going into that in this post. What we want to look at is how to increase your VO2Max in cycling. What intervals should you be doing to increase your cycling VO2Max? VO2Max is when you are going VERY HARD for longer than about 1.5 minutes or so. VO2Max is when you are panting for air, and there is absolutely NO WAY youāre having any type of conversation. Said differently, itās when youāre trying to drop someone. So, what VO2Max workouts can you do to start dropping your friends? Read on at the link above! Email me with questions or comment below! Please share with one friend if you like this post! Brendan@EVOQ.BIKE
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Full Blog On Beta Alanine and Cordyceps M here: https://www.evoq.bike/blog/2019/12/18/best-supplements-for-cyclists-in-2020
Real Mushrooms Discount Code for 15% Off: EVOQ.BIKE
If you want to take the best supplement for endurance cycling and get the edge on your competition, then Cordyceps M Mushrooms are the supplement that you need.
Boost your VO2Max power up to 11%
Improve Time To Exhaustion up to 8%
Increase Peak Power up to 17%!!!!
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Increase threshold power up to 13%
Increase your oxygen utilization
Have a stronger body to withstand getting sick after training
Recover Faster From Training
The mushrooms from Real Mushrooms have: Cordyceps Mushroom Extract*Ā± (Cordyceps militaris) 1000mg
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YOU TAKE 3 CORDYCEPS M CAPSULES AND 3G OF BETA ALANINE TWICE A DAY.
Reap the benefits of the best cycling supplement on the market so that you can increase your VO2Max, Increase your FTP, increase your max power, and recover faster.
Donāt wait because you want to have these in your system 5-6 weeks before race season starts.
https://shop.realmushrooms.com/products/organic-cordyceps-extract-capsules Discount Code: EVOQ.BIKE
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Sorry for Lala jingling in the background. March 2019: When you sabotage your own workout and let your ego get the best of you. STAY THE COURSE; follow the plan. Donāt be an idiot like I was today.
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Read the full blog here!
Once Strava started to incorporate their version of a Performance Manager Chart, calling it Fitness and Freshness, athletes started to dig into their data more and look at graphs of how fit they were. While I like that Strava made the idea of Chronic Training Load (CTL), Acute Training Load (ATL), and Training Stress Balance (TSB) very easy to understand, there is one massive reason why you shouldnāt obsess over this curve and base your overall fitness solely on this one number. Ā
CTL is what Strava calls Fitness.Ā
ATL is what Strava calls Fatigue.Ā
TSB is what Strava calls Form.Ā
Ideally, you have a Fitness that is at or above 70 and a Form that is close to, or above 0. Ā Ā When athletes start to rest, I hear people saying āMy fitness is plummeting!ā Well, sort of. You need rest, as this is when the body adapts to the stress you put on it (the riding) and you come back stronger.
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If you like videos and visuals, check out the video here!
Most cyclists hate rest weeks from their training regimen. Not only do we have to ride less, but the immediate feelings after a rest week can make us feel sluggish.
That said, cycling recovery rest weeks are 100% necessary, as they make us stronger cyclists. When we rest, we recover from the training, and come back stronger. If you do not rest, you will never hit your peak performance capabilities.
Rest is also crucial when you start to feel sickness lurking. Take a day or two completely off, and get back to 100% health. See the video below, where I immediately nipped sickness in the bud before Tour of Southland. Sticking to the schedule could have derailed me for a week!
Check out the Blog here!
There's a difference between a rest week and taper week, check them out!
Comment below on how you use these to maximize your performance on the bike!
If you like these posts, please share them with one of your cycling friends!
Contact me if you have questions or comments about training, thanks!
Email: Brendan@EVOQ.BIKE
Instagram: @BrendanHousler and @EVOQ.BIKE
Twitter: @BrendanHousler and @EVOQ.BIKE
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