EVOQ.BIKE Cycling Podcast

95%->102%->109%….and back down.

Conserve, conserve, conserve It’s not always a matter of increasing your watts, but increase your execution! Ask yourself “why am I pedaling right now?” 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;...

Shout out to our Physical Therapists!

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...

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 re...

Glad I didn’t 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 activate glycolytic system which is what we want to avoid. hence my harping on surges durati...

It’s the journey.

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 “every gram planned out” Managing racing and training loads The crazy travel schedule of a World Tour Pro, and managing those last minute calls, “Hey, Go To Milan Sa...

https://linktr.ee/EVOQBIKE

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. James’ trajectory from Local Racing to World Tour Pro. There are so many gems...

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.  In a couple breaks, then the one that stuck from mile 30-70.   Just imploded at bottom of 7 mile climb.  While I didn’t have grandiose ambitions vs the climbers, finishing the climb pret...

Gym then Over Unders. Wasn’t as horrible as he expected, but still...

Find a local mentor, but also, use your critical thinking skills to apply the lessons to your training. Please take 13 seconds and vote for us! https://myrodecast.com/listen/entry/3965

Welcome back to Part 2 with Karl Patrick!  How big are his normal training weeks? 20-24 hour weeks, but really taps the intensity, as discussed in Part 1 interview.  When to turn the screw, and when to pull it back!  Training through some races to focus on THE BIG GOAL  When you haven’t gone hard in a bit, but you’re mentally tired. You need to be mentally fresh for the really...

Please vote! https://myrodecast.com/listen/entry/3965

Make the time count in your favor. (Also, Vote for us here: https://myrodecast.com/listen/entry/3965 ) Thank you!

FINISH THE INTERVALS! REPEATABILITY TRAINING BY FEELINGS Explain what a stagiare is? Aka trainee, at super tough Italian races with Astana, but didn’t get signed. What does he need to develop in order to be competitive at those pro races that are just too hard right now? It’s not a one off slam, it’s repetitions! Fatigue resistance or repeatability. Everyone can warm up and crush; but what do you...

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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?

Great question from Strava. Thanks Daniel!

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...

another one of those days; it's just a bike. Find a WIN also, it's pronounced EVOKE. EVOQ. EVOKE. EVOQ.

Recap! Congrats Oliver. Brendan@EVOQ.BIKE

Try to see the aerobic and anaerobic power contributions.

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