EVOQ.BIKE Cycling Podcast

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! 1. 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...

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. ++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava...

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? * Today and tomorrow the weather is holding up enough for...

Athlete emailed me about some sessions... ++++++++++++++++++++++++++++++++ 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.fiel...

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, what’s 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...

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.

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.  "9th place, I am pretty happy with this result mostl...

"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 vol...

Video: https://youtu.be/7FsPh1ohjrU  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. +++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.co...

Video: https://youtu.be/6F6U0ip7rSE  A lot of times in these videos I’m 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...

You may prefer to watch this: https://youtu.be/WcebZWFYy5k Lactate Clearance…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 s...

Optimal Winter training….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...

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 t...

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...

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  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. ++++++++++++++++++++++++++++++++...

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 +++...

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! +++++++++++++++++++++++++++++++++++++ Base Video: https://www.youtube.com/watch?v=4uld9mAlF7Y Base Training: https://www.trainingpeaks.com/training-plans/cycling/tp-371709/wi...

This brought me down memory lane! Where you are at today, is not where you are at forever! +++++++++++++++++++++++++++++++ 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 m...

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. +++++++++++++++++++++++++++++ In this video, let’s discuss the scientific difference between ketone esters like Delta G, and other “ketone drinks” that contain just BDO, or R-1,3-BDO, su...

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! ++++++++++++++++++++++++++++ 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 ++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog Subscribe t...

https://youtu.be/HPIZ3tx8MOk Juggling schedules!? Use the weekly goals and be flexible. Now when things get crazy and you’re 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 li...

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 you’re on a ride where you can get dropped. It shows that you’re 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 h...

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 I’m 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, Fri...

You might prefer the video for this one: https://youtu.be/LZRWd50YWeQ  Highlights: What’s  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...

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". Wh...