EVOQ.BIKE Cycling Podcast

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, “Oh, you gonna go IN on [so and so]?”. 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 i...

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 C...

Full post here: https://www.evoq.bike/blog/cycling-block-periodization  Please Leave Us A Podcast Review! Thank you!  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 athl...

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! Let’s 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 athlete’s life schedule

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

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", a...

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 I’ve 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 don’t know...

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 he’s got...

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.   This will be broken down into Gym work, Midweek Rides, and Weekend Rides.   The focus is on tempo, sweet spot (briefly!), and an FTP test.   Long tempo and extensive aerobic rides on the weekend, and of course a base miles ride. Email...

Video: https://www.youtube.com/watch?v=hRNOO_VbgJc What are fartlek intervals?  How do you ride where the road dictates the effort?   When are we training one max watt effort versus repeatable efforts at let's say, 95% of your one max effort?   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?   Int...

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 you’re dropping the hammer!...

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 t...

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...

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!"  I want to get you 95% there. Let's simplify things, it doesn't have to be so complicated.  In 5 videos, we're go...

I like this episode of Cat 4 Questions Episode 9, as it's not just power and watts and speed related.  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.  The cycling landscape is changing rapidly, and with road cycling shifting around (not dying) and gravel exploding along with gran fondo's, I...

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. Ha...

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. ...

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...

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.  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: &nbs...

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 app...

https://youtu.be/UTFPBn0g6e0 1. Racing Alone  2. "New" Teams  3. Racing To Athlete's Strengths  4. Race Planning   All Episodes Can Be Found Here: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW    Check out the BIG BLOG: https://www.evoq.bike/blog   Email Me: Brendan@EVOQ.BIKE

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 responsi...

Full post here with the checklist to review: https://www.evoq.bike/blog/cycling-season-planning Email: Brendan@EVOQ.BIKE Hey Brendan, I’ve got a question for your cat 4 series. I’ve actually never had a coach through the off season because I’ve 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 seas...

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?  (Please subscribe to the channel and LIKE the video!)  What about time trialist...

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 ph...