EVOQ.BIKE Cycling Podcast

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 t...

2023!!!! LGGGG!!! 🚀🚀🚀🚀🚀🚀🚀🚀🚀🚀 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&ke...

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 a...

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 ped...

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 day...

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 metabolites…lactate, which is created through glycolysis, can also be used as fuel if your aerobic system is well trained, so that...

say it. it helps.

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

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-rides 

Bunch of excuses coming your way.   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.

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: 1. one off efforts 2. repeatability and accumulating time at vo2max 3. When to PR 4. Incorrect FTP detected? one off efforts….good for KOMs, hill climbs, track events, but that is probably n...

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,...

Interval progression: when do we add more watts, and when do we add more time? Let’s 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 * If only some workouts are optimal for the athlete, I think repeating the same w...

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 waiti...

Love that people are planning their next seasons! Planning equates to success. Athlete reached out with “What’s best way to make offseason gains? aside from weights” 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 “real volu...

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 weekl...

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: com...

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

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=...

Produce more power by burning more fuel  1  why do you want a strong aerobic metabolism for short 1 hour races? 2. who wants a high anaerobic capacity or high VLaMax 3. what does the big aerobic base do for you besides long endurance rides? This might surprise you. 4. interval trick that i learned from inscyd Endurance video link: https://youtu.be/4uld9mAlF7Y   Training Packs commen...

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. I’m not knocking it! I was brought...

"These Vo2max workouts typically give me major anxiety but I didn’t 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."  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....

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. 1. Don’t really feel like I need a “physical” recovery week, but maybe a base week would be helpful for a “mental” recovery. 2. You said that a 20 minute effort isn't that long of an interval. What’s a long interval, an...

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 mak...

A gravel racer, a Cat 3, a Cat 4, and Brendan walk into a bar. JK.   An athlete had some end of day 30s efforts that got me thinking about his fatigue resistance.  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 ver...