Shows
EVOQ.BIKE Cycling PodcastCycling Supplements: Just Expensive Pee?A friend saw my morning supplement stack and asked "WHY ISN'T THIS ON THE CHANNEL!?"
So I was going to start a new channel and then realized how much more work that would be lol. People will come here for whatever videos resonate with them.
This is just a video on supplements that I take, some with research from Optygen HP, others that I've used from just my own experimenting. Take it as a grain of salt.
I'll share insights on various supplements, their benefits, and personal experiences, emphasizing the critical role of sleep and recovery in athletic performance...2024-11-1114 minEVOQ.BIKE Cycling PodcastTesting and Improving Durability in CyclingIn this conversation, Brendan Housler and Landry Bobo discuss the concepts of durability training in cycling. They explore what durability means in the context of cycling performance, how to identify if it's a limiting factor for cyclists, and various strategies to improve it.
Chapters:
00:00 What is Durability?
01:21 Identifying Durability as a Limiter
05:07 Building a Foundation for Durability
06:11 Lactate Clearance and Tempo Training
11:49 Strength Training and Its Impact on Durability
👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!
Training Plans Starting at $19! https://www.evoq.bike/training-plans
🚀TrainingPeaks Store Programs...2024-11-0417 minEVOQ.BIKE Cycling PodcastRoad & Track Training Tips with Greg HendersonIn this conversation, Brendan Housler and Greg Henderson discuss various aspects of professional cycling, including team dynamics, rediscovering passion for the sport, the importance of race reading skills, and the role of position in sprinting. They delve into the differences between track and road cycling, highlight career achievements, and share insights on training approaches, nutrition, and the mindset required for success. Greg emphasizes the significance of fun in training, the importance of building a successful lead-out train, and the transition from amateur to professional cycling. The conversation concludes with advice for aspiring cyclists and reflections on the evolving nature...2024-10-281h 03EVOQ.BIKE Cycling PodcastShould You Wait For The Sprint? TLDW: No.In this conversation, Brendan Housler discusses the strategic considerations for cyclists approaching a sprint finish in races. He emphasizes the importance of understanding one's full range of capabilities beyond just sprinting power, advocating for a more holistic approach to training that includes endurance and tactical awareness. Housler also critiques the obsession with short sprint power metrics and encourages athletes to focus on longer efforts that contribute to overall performance.
👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store!
Training Plans Starting at $19! https://www.evoq.bike/training-plans
🚀TrainingPeaks Store Programs...2024-10-2306 minEVOQ.BIKE Cycling PodcastHigh Torque / Low Cadence Cycling TrainingIn this conversation, Brendan Housler and Landry Bobo discuss the concepts of durability and torque training in cycling. They explore what durability means in the context of cycling performance, how to identify if it's a limiting factor for cyclists, and various strategies to improve it. The discussion also delves into torque training, its benefits, and how it can enhance a cyclist's ability to produce power effectively. The conversation emphasizes the importance of building a strong foundation through base fitness and strength training, as well as the mental aspects of training.
Chapters:
00:00 Introduction to Torque Training2024-10-2117 minEVOQ.BIKE Cycling PodcastFemale Endurance Training Tips with Amanda SmithIn this conversation, Dr. Amanda Smith discusses the unique physiological aspects of female athletes, including the impact of hormones on performance, the effects of birth control, and the importance of understanding the menstrual cycle in training. She emphasizes the need for tailored training strategies for women, the prevalence of injuries, and the adjustments needed during menopause. Amanda shares her personal experiences and insights, advocating for knowledge as a powerful tool for female athletes to optimize their performance and health.Thank you, Amanda! Find her on IG here:https://www.instagram.com/drxsmithx/
https://www.strava.com/athletes/1048211Chapters:00:00 Welcome!01:03...2024-10-1452 minEVOQ.BIKE Cycling PodcastHigh Intensity Training with Grant HolickyIn this conversation, cycling coach Grant Holicky shares his journey from swimming coaching to becoming a prominent figure in cycling coaching. He discusses the evolution of cycling tactics post-pandemic, the importance of high-intensity training, and the nuances of training load versus intensity. Holicky emphasizes the significance of mental strength, the coach-athlete relationship, and the need for variety in training. He also provides insights into effective pacing strategies for gravel racing and shares high-intensity workout recommendations to help athletes push their limits and raise their FTP.
Thanks Grant! Find him on IG and substack here:
https://www.instagram.com/gholicky...2024-10-071h 08EVOQ.BIKE Cycling PodcastVO2Max and Neuromuscular Training: Noah Granigan Training ChatNoah Granigan, a professional cyclist, discusses his background in cycling and his focus on criterium races. He talks about his experience racing in stage races and the challenges he faced in making the transition to stage racing. Granigan also shares insights into his training approach, which includes a mix of volume, intensity, and neuromuscular workouts. He emphasizes the importance of race-specific training and the mental aspect of racing. Granigan reflects on his experience at the national championships and the difficulty of competing against World Tour riders. Thanks, Noah! Follow him on IG here:https://www.instagram.com/noahgranigan/Chapters:00:00...2024-09-301h 10EVOQ.BIKE Cycling PodcastStrength & Cycling with Movement Educator Hayden MitchellHayden Mitchell is a movement educator and sports performance coach who emphasizes the importance of an ecological approach to human performance. He believes that movement is a common language that can connect people on a deep level. Hayden's approach is rooted in helping individuals find their own way and discover what works best for them. He encourages athletes to explore different modalities and strategies to enhance their performance. Hayden also emphasizes the psychosocial aspects of training, including the importance of journaling, breathwork, and reflective practices. He believes in the power of rituals and the need for athletes to have...2024-09-231h 05EVOQ.BIKE Cycling PodcastBiggest Piece of Advice for Young CyclistsFull episode here: https://www.youtube.com/watch?v=aZKozOib5S0In this insightful video, Jonny reflects on the challenges of maintaining a long-term career in cycling and shares valuable advice for younger athletes. He emphasizes the importance of finding passions outside of the sport, noting how having outlets beyond cycling can help balance the mental and emotional toll it takes. He recounts his experiences with a science-driven coach and a memorable, albeit difficult, encounter with a director during his time on an Italian team. His message is clear: at some point, the sport may feel overwhelming, and having...2024-09-1802 minEVOQ.BIKE Cycling PodcastWhat To Do Before Base TrainingIn this conversation, Brendan Housler discusses strategies for cyclists to maintain and enhance their fitness during the off-season. He emphasizes the importance of varied training methods, including VO2 max workouts and rest reduction intervals, to prepare for the upcoming race season. Brendan also highlights the significance of enjoying the process of cycling and training, encouraging athletes to reconnect with their passion for the sport as they approach base training.
🚴♂️ Try different vo2 and analyze those workouts
🚴♂️ Extend your power, TTE….I preach 8-10min but this is still important. Can you ride at FTP for 45min? Bulk of time, can you do 3 x 20m a...2024-09-1710 minEVOQ.BIKE Cycling PodcastUnderstanding Glute Power with Tim WooIn this conversation, GluteDoperDoc Timothy and Brendan Housler discuss the concept of glute doping and its application in cycling. They explore the importance of proper technique and muscle activation in cycling performance and pain management. They also discuss the role of glute muscles in generating power and how to train them effectively. The conversation highlights the need for a strong foundation in glute activation and technique to improve cycling performance and prevent injuries.Thanks, Tim! Find him on IG here:https://www.instagram.com/glutedoperdocChapters:00:00 Welcome!02:30 Introducing Glute Doping and its Benefits04:25 Understanding the Problem and the Potential of...2024-09-161h 19EVOQ.BIKE Cycling PodcastVO2max Intervals Are NOT Good Race Prep??Full episode here: https://www.youtube.com/watch?v=aZKozOib5S0In this episode, we dive into the specifics of interval training and its role in race prep. From zone 2 base work to high-intensity VO2 max intervals, I share how different sessions fit into my overall training plan. I talk about my experiences with various VO2 sets—like 6x2s and more complex intervals from my longtime coach, Andy Applegate. You'll hear my thoughts on balancing structured training with race simulation efforts and why real-world experience is just as valuable as hitting perfect numbers in a workout. Whether you're a...2024-09-1102 minEVOQ.BIKE Cycling PodcastKey Elements of Cycling Performance - James AllanIn this conversation, James and Brendan discuss various topics related to cycling performance. They touch on the importance of considering the human side of the sport, including the emotional and cognitive features that can impact performance. They also explore the determinants of cycling performance, beyond just physiology, such as aerodynamics, drafting, and interpersonal cooperation. They highlight the need for coaches to address these factors and help athletes perform at their best.
Thanks James! Find him on IG here:
https://www.instagram.com/_james_allan_/
https://www.instagram.com/evo_exercise_science/
Phillips, K.E., Hopkins, W.G. Determinants of...2024-09-0955 minEVOQ.BIKE Cycling PodcastWinning a UCI Race with Bro ScienceFull Episode here: https://www.youtube.com/watch?v=nseX_Xuh3Gk
In this video, we dive deep into the training mindset and techniques that fueled my preparation for the Joe Martin stage race. I dedicated a 6-week block to honing my VO2 max power, tackling the demanding terrain with short, punchy climbs. I'll walk you through the nitty-gritty details of my key training sessions, including high-intensity intervals and the importance of volume work. Plus, I discuss the mental and physical challenges of pushing through these grueling workouts and how they prepare me for race day. Whether you're into...2024-09-0402 minEVOQ.BIKE Cycling PodcastThe Reality of Racing in China - Ethan Batt InterviewIn this podcast, we catch up with Ethan Batt again. We briefly talk about his back injury and the Pro Conti Team—Bolton Equities Black Spoke—quickly folding. Then, what’s it actually like racing in China!?
Thanks, Ethan! Follow him on his social media here:
IG - https://www.instagram.com/ethanbatt/
X - https://x.com/Ethanbatt1
STRAVA - https://www.strava.com/athletes/2298326
Chapters:
00:00 Welcome!
01:28 Introduction
07:40 The Folding of the Bolton Team
11:39 Racing in China
16:23 Exploring Future...2024-09-0249 minEVOQ.BIKE Cycling PodcastWhy You Should Do Intervals At the End of a RideFull Episode here: https://youtu.be/nseX_Xuh3Gk
In this insightful discussion, we explore the concept of "fatigue resistance" and how it plays a crucial role in reaching the highest levels of cycling performance. Our guest identifies fatigue resistance as a key area for improvement, particularly for sustaining high power outputs after long hours of racing. They share strategies for building this endurance, including targeted training sessions that replicate race conditions by introducing intense efforts after accumulating significant fatigue. The conversation also highlights the importance of fueling and nutrition during these sessions, emphasizing how strategic carbohydrate intake can...2024-08-2803 minEVOQ.BIKE Cycling PodcastTraining Tips for Gravel Racing with Tobin OrtenbladTobin Ortenblad discusses his transition from cyclocross to gravel racing and the challenges he faced. He emphasizes the importance of starting strong in gravel races and the need for high endurance and tempo work. He also mentions the significance of volume training and the balance between fitness and sustainability. Tobin shares insights on VO2 max training and the importance of repeatability in short, intense efforts. He discusses his training approach for different race seasons and the focus on threshold work. Tobin highlights the difference in effort between small wattage variances at high thresholds.
Thanks, Tobin! Find him on IG...2024-08-261h 06EVOQ.BIKE Cycling PodcastHow Do You Structure An Over/Under Workout?Full Episode here: https://www.youtube.com/watch?v=K33V4tAwgZc
In this video, we dive into the benefits of incorporating over-under workouts into your FTP (Functional Threshold Power) training. Our speakers discuss how these workouts not only improve your mental stamina but also provide physiological advantages for certain riders. Whether it's adjusting intervals to simulate race conditions or targeting specific limiters like power at higher torque, over-unders offer a versatile approach to threshold training. Learn different ways to structure these workouts and understand how they can complement traditional FTP sessions like 2x20s or 4x10s. Perfect...2024-08-2102 minEVOQ.BIKE Cycling PodcastManaging Pro Cyclists: What Really Matters? Davide Martinelli InterviewDavide Martinelli, a former pro rider and current associate sports director, shares his journey and insights into the role. He discusses his transition from rider to director and the decision to step away from racing. Davide explains the responsibilities of an associate sports director, including race organization, communication with riders, and analyzing training. He also talks about race preparation, tactics, and the use of technology in cycling. The conversation touches on the potential changes in radio communication in races and the perspective shift from being in the saddle to being in the car.
Thanks, Davide! Find him on IG...2024-08-1948 minEVOQ.BIKE Cycling PodcastWorld Champ With Olympics Dreams - Ben Wiggins PodcastBen Wiggins, a track and road cyclist, discusses his training and goals in a conversation with Brendan Housler. Ben rides for the Hagens Berman U23 development team and aims to compete in the LA Olympics.
Ben highlights the importance of teamwork in track cycling and the versatility required to excel in both track and road disciplines. He discusses the challenges of weight management and the impact of losing weight on his performance. Ben emphasizes the need for patience and proper recovery when dealing with injuries. He also shares his short-term goal of winning the World's TT under 23 and his...2024-08-121h 06EVOQ.BIKE Cycling PodcastDoes “Tempo” at LOWER Power Give More Gains?Full episode here: https://www.youtube.com/watch?v=1SnKwFiivvE
Tempo is often misunderstood, especially in relation to stimulating mitochondrial growth and improving fat utilization. For athletes, particularly endurance athletes, performance improves through better fat utilization, preserving glycogen during competitions. Many confuse tempo with a higher intensity, around 90% of FTP, when it should be closer to 80%. For amateur athletes, this means training at about 78-83% of their threshold. As athletes improve, this percentage may decrease. Tempo, often perceived as an essential training zone, is actually less effective, and training should focus more on specific zones. Traditional zones used include...2024-08-0702 minEVOQ.BIKE Cycling PodcastEliminate Cycling Pain NOW! Scout Hollister, PT / GluteDopersScout Hollister, a physical therapy student and Cat 1 cyclist, discusses 4 Pillars of High Performance on the bike.
I was curious about Glute Dopers and the virtual aspect; he explains that virtual therapy became necessary during the COVID-19 pandemic and allows for a broader reach. He emphasizes the importance of addressing the specific needs of cyclists and the limitations of local physical therapists who may not understand the demands of the sport. Scout also explains the difference between pain and injury, highlighting that pain is a request for change in the body. He discusses the...2024-08-0545 minEVOQ.BIKE Cycling PodcastBefore You Quit that IntervalBrendan Housler discusses the importance of not giving up on challenging interval workouts. He shares a story of an athlete who bailed on a tough workout and emphasizes the need to think critically about the fail point and make adjustments to the workout rather than quitting. Brendan suggests scaling back the duration or intensity of the intervals and gradually working up to the full workout. He highlights the importance of progress and growth in training and encourages athletes to embrace the struggle. Brendan also advises considering the overall training plan and prioritizing key sessions for upcoming events.👋🏽 If you're new to...2024-08-0108 minEVOQ.BIKE Cycling PodcastCan Training for Climbing Hurt Your Sprint?Full Episode here: https://www.youtube.com/watch?v=1SnKwFiivvE
In this video, John Wakefield discusses the challenges of training an athlete who is a talented sprinter but also wants to improve his climbing abilities for cycling competitions. The athlete, initially a sprinter, aimed to enhance his climbing to outperform other climbers and then win the sprints. John tailored the training to focus on climbing, which led to improvements, but at the cost of the athlete's sprinting ability on flat stages. The athlete was unhappy with this outcome and later switched his focus back to sprinting, achieving top positions...2024-07-3102 minEVOQ.BIKE Cycling PodcastFirst Year in Pro Ranks, Hannes WilkschHannes Wilksch, a professional cyclist, discusses his training and racing experiences. He talks about his high altitude training camp in Austria and the importance of sleeping at a certain altitude for optimal training. Hannes explains that he typically trains in three-day blocks, with rest days in between, and adjusts the intensity based on the racing schedule. He emphasizes the importance of consistency and a healthy lifestyle for staying fit and performing well. Hannes also shares his aspirations of winning a stage in a Grand Tour and discusses his favorite races and memories.
Thanks Hannes! You can find him on...2024-07-2948 minEVOQ.BIKE Cycling PodcastLess Carbs in the HEAT!?!?Here are the key takeaways about training and racing in hot weather:
1. Carbohydrate oxidation is reduced in hot conditions. Studies show that athletes may need to consume fewer carbs (around 60-70 grams per hour) in hot weather compared to cooler conditions.
2. Muscle glycogen is used up faster in the heat, while ingested carbohydrates are oxidized less efficiently.
3. Power output tends to decrease in hot conditions. Athletes need to adjust their pacing and expectations accordingly.
4. Cooling strategies are crucial:
• Use ice socks, spray water on body
• Cool hands, face, feet, and groin area
• Start races "cold" if possible
5. Hydration is critic...2024-07-2521 minEVOQ.BIKE Cycling PodcastThe Track Cycling Secret Weapon in American Crits, Clever MartinezClever Martinez, a professional cyclist, discusses his journey in the racing world and his experience with the Rockland Divo program. He shares his background in cycling, starting in Venezuela and eventually racing in the US. Clever highlights the importance of the track in developing skills and awareness in racing. He also talks about his strengths as a cyclist, including his speed and ability to get to the front of the race, as well as his weaknesses, such as climbing. Clever shares his plans for the next few months, including track racing in Europe and preparing for the World Championships...2024-07-221h 00EVOQ.BIKE Cycling PodcastHow to Thrive in the US Race Scene, Tyler Williams, Miami BlazersTyler Williams discusses his experiences as a cyclist in the American cycling scene, including the challenges and opportunities. He talks about the state of cycling in the US, the impact of having two children on his training, and the need for discipline in maintaining quality training. Tyler also highlights the difficulties in the American cycling industry, such as the lack of professional racing opportunities and decreasing prize money. He shares his journey of leaving Legion, going to the NCL, and then coming back to the Miami Blazers. How does he stay motivated and focused on the process despite setbacks.
...2024-07-1551 minEVOQ.BIKE Cycling PodcastKeegan Swirbul Cycling Training Tips for Amateurs & Pros!In this conversation, Keegan and Brendan discuss various topics related to training and performance in cycling. They talk about the importance of fueling properly during rides to avoid bonking and the misconception that suffering through a ride without eating is a badge of honor. They also discuss the value of endurance rides and how they contribute to building a strong foundation. Lastly, they touch on the use of devices like blood oxygen saturation monitors and sleep trackers and caution against relying too heavily on them.
In this conversation, Brendan Housler and Keegan discuss several key themes related...2024-07-0849 minEVOQ.BIKE Cycling PodcastDairylands: Actionable Lessons & Race ReflectionsBrendan Housler reflects on his experience at the Tour of America's Dairyland, discussing the power requirements, racing tactics, and lessons learned. He shares stories from each stage, highlighting key moments and interactions with teammates and competitors. Brendan emphasizes the importance of adaptability and teamwork in crit racing and acknowledges areas for improvement in his own approach. He also mentions his plans for future races and the evolution of his cycling career.
Chapters:
00:00 Introduction
01:45 Race Power Requirements
03:30 Day 1: Cedarburg Race
06:15 Day 2: Tactical Errors
13:30 Day 3: Course Challenges
16:45 Day 4: Late-Race Attack
19:45 Day 5: Racing in the Rain
23:30 Day 6: Sprint Finish
28:30 Conclusion and Reflections
👋🏽 If you...2024-07-0531 minEVOQ.BIKE Cycling PodcastElevate Your Training With Sean Quinn, US National ChampionSean Quinn, a professional cyclist, discusses his racing career, training methods, and experiences in this conversation. He talks about his journey from starting as a young cyclist to becoming a professional racer. He emphasizes the importance of taking time to develop and learn how to win races at each level. Sean also shares his experiences in his first Grand Tour and the mental and physical challenges he faced. He discusses his training approach, including the use of intervals and full gas efforts, as well as his strength and conditioning routine. Sean also reflects on his goals for the future...2024-07-011h 06EVOQ.BIKE Cycling Podcast5w/kg at 3000kj - Enough For Victory at Roan Groan Carter County P/1/2 Race!?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...2024-06-0622 minEVOQ.BIKE Cycling PodcastTour of North Georgia Road Race and Criterium Recap, TONGA 2024👋🏽 If you're new to the channel, welcome! Check out some other training resources below, especially
our new Training Plans page! https://www.evoq.bike/training-plans
In 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 Introduction
02:12 Comeback from Injury and Building Fitness
04:40 Goals for Tour of North Georgia
06:35 Road Race 1 & Habersham Hills Climb
11:35 Importance of Intervals & Going Hard at Right Times
14:15 Road Race 2 & Finishing Move
17:50 Time Trial Pacing
20:55 Crit Strategy & Andrew/Craig's Battle
25:18 Power Numbers from Crit
2...2024-05-3025 minEVOQ.BIKE Cycling PodcastCycling Strength Training: Getting Bulky?Full Episode here: https://youtu.be/2Hj8DcLEc9g
The 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...2024-04-1903 minEVOQ.BIKE Cycling PodcastOverwhelmed by Training? Core, Stretching, Foam Rolling?Full Episode here: https://www.youtube.com/watch?v=BIA8Tg-31_4
The 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...2024-04-1702 minEVOQ.BIKE Cycling PodcastRace Smarter -- Pro Cycling Tips for Better Training and Racing with Madigan MunroMadigan 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...2024-04-1559 minEVOQ.BIKE Cycling PodcastMaximize VO2 Efforts for Improved PerformanceFull Episode: https://youtu.be/2Hj8DcLEc9g
The 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...2024-04-1403 minEVOQ.BIKE Cycling PodcastImpact of Glucose vs Fructose Post WorkoutFull Episode: https://youtu.be/-JGzN9XI3OM
The 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...2024-04-1205 minEVOQ.BIKE Cycling PodcastHow to Build a Strong Base, EF Coaching TipsFull Episode here: https://youtu.be/BIA8Tg-31_4
The 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...2024-04-1006 minEVOQ.BIKE Cycling PodcastTips for Racing Many Disciplines! Eric Brunner, National Champion!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...2024-04-081h 17EVOQ.BIKE Cycling PodcastAerobic vs. Glycolytic Training EffectsFull Episode here: https://www.youtube.com/watch?v=2Hj8DcLEc9g
The 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...2024-04-0704 minEVOQ.BIKE Cycling PodcastOptimal Dose of Cycling Strength TrainingFull Episode here: https://youtu.be/2Hj8DcLEc9g
The 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...2024-04-0506 minEVOQ.BIKE Cycling PodcastMastering Hydration: Essential TipsFull Episode: https://youtu.be/-JGzN9XI3OM
The 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...2024-04-0303 minEVOQ.BIKE Cycling PodcastRace Simulation vs. Stimulation in Training with Stephen BassettIn 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...2024-04-0146 minEVOQ.BIKE Cycling PodcastCrack the RPE CodeFull Episode: https://www.youtube.com/watch?v=2Hj8DcLEc9g
The 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...2024-03-3105 minEVOQ.BIKE Cycling PodcastSurprising Reason He Avoids SquatsFull Episode: https://youtu.be/oq6MiUdeIiw
The 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...2024-03-2602 minEVOQ.BIKE Cycling PodcastPetr Vakoč: Gravel: Tips and Techniques for Racing SuccessHuge 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...2024-03-251h 14EVOQ.BIKE Cycling PodcastLose Weight, Maintain Power! Cycling TipsFull Episode: https://www.youtube.com/watch?v=-JGzN9XI3OM
Managing 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...2024-03-2406 minEVOQ.BIKE Cycling PodcastEliminate Muscle Cramps for Endurance Athletes!Full Episode: https://youtu.be/-JGzN9XI3OM
The 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...2024-03-2205 minEVOQ.BIKE Cycling PodcastCycling FOMO Is Ruining Your Training!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 Training
01:57 Finding...2024-03-1911 minEVOQ.BIKE Cycling Podcast120g Carb to start is WRONG, and could hurt Performance. Tim Podlogar - Bora-Hansgrohe Pro CyclingHuge 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 Background
03:17 Tim Podlogar's Expertise and Journey
04:20 Transition from Low Carb to High Carb
08:02 Understanding Periodized Carbohydrate Intake
10:50 Optimal Carb Timing for Endurance Races
13:17 The Impact of Carbs on Fat Oxidation
19:11 Carb Intake Before Races and Activation Sessions
20:47 The Role of Carbohydrate Source and Timing
23:58...2024-03-1849 minEVOQ.BIKE Cycling PodcastSam Boardman, Project Echelon, Pro Cycling LifeHuge 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 Introduction
01:37 Ski Mountaineering (Ski-Mo)
04:42 Training in California
07:01 Upcoming Races and Season Start
11:30 Introduction to Sam Boardman
17:51 Early Days of Cycling and Obsession
24:33 Struggles with Body Image
31:02 Importance of Individual Training Approach
33:58 Working with a Coach
36:43 Off-season training and upcoming season
44:33 Training changes over the past 10 years
51:48 Accruing long-form...2024-03-111h 37EVOQ.BIKE Cycling PodcastCycling Group Ride Training TipsWe 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 Safety
03:11 Snot Rocket Etiquette
04:10 Stoplight Protocol
06:03 Clear and Concise Commands
07:31 No Headphones
08:45 Avoid Over-exaggeration
09:12 Trust and Responsibility
10:34 Deliberate Pointing and Looking
11:00 Smaller Group Size
11:59 Avoid Confrontations
Summary
In this conversation, Brendan Housler and Will Harden discuss group ride etiquette and safety tips. They cover topics...2024-03-0614 minEVOQ.BIKE Cycling PodcastJonny Clarke - Legend: 2 DECADES PRO!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.
Chapters
00:00 Introduction and Catching Up
06:00 Training and Riding in North Carolina
07:36 Gravel Riding and Road Racing
09:15 Jonny's...2024-03-031h 21EVOQ.BIKE Cycling PodcastBrock Mason: 450 Watts & Japanese AdventuresHey 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...2024-02-261h 23EVOQ.BIKE Cycling PodcastP/1/2: Race Strategy Solo vs On A TeamWill 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...2024-02-2116 minEVOQ.BIKE Cycling PodcastEliminate UCI Continental Racing? Pro Cycling with KEGGAGKeegan 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=t63ztpgiWZyK9M6Q
Subscribe to his channel, and ours, and tell Keggag WHAT'S UP.
00:00 Introduction and Setting
03:21 The Challenges of Racing in Portugal
09:27 The Popularity and History of the Volta a Portugal
11:19 The Decline of Continental Level Cycling
17:29 The Difficulty...2024-02-191h 04EVOQ.BIKE Cycling PodcastShannon Malseed - Following Your Passion And Breaking Through From Self DoubtShannon Malseed is an Australian former professional cyclist who has moved into being a Mindset and Transformation coach. During this episode we delve into Shannon’s 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 - @Shannonmalseed
00:00 Introduction - Swimming, Triathlon to Road Cycling and To Europe
11:10 Transition to Team TIBCO - SVB and Aussie Nationals
17:03 How racing World Tour races lead to Shannon’s burnout
24:24 Relative Energy Deficiency Syndrome28:09 Shannon’s Burn...2024-02-121h 17
EVOQ.BIKE Cycling PodcastRed Walters - Conti to World Tour PlanRed 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_redster
Youtube - http://www.youtube.com/@TheRedster
Strava - https://www.strava.com/pros/9115047
8 minute meditation - https://www.goodreads.com/book/show/21944885-8-minute-meditation-expanded
Chapters:
00:00 Introduction
00:36 Red’s content creation
3:07 Brendan in Grenada
4:07 Who is Red Wa...2024-02-051h 02EVOQ.BIKE Cycling PodcastSavilia Blunk: XCO & XCC 8x National ChampionSavilia 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 - @saviliablunk
Savilia's Website: https://saviliablunk.weebly.com
The Feed: https://thefeed.com
Chapters:
00:00 Introduction and Savilia’s riding background and NICA
06:28 Savilia’s riding and training as a younger rider
08:03 Gauging progress as a younger rider
09:31 Savilia’s attitude towards mental aspects of bike racing
12:06 Getting back on track after...2024-01-281h 02EVOQ.BIKE Cycling PodcastFinn Gullickson: 2024 Lifetime Grand Prix New Addition!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_gullickson
Chapters:
00:00 Introduction4:19 Finn’s way into road cycling5:22 Finn’s 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 Wilon’s coaching style with Finn20:01 How Finn’s training has changed with Gravel23:51 How is Finn hoping to improve into 202427:44 Finn’s nutrition strategy32:12 Finn in the gym 34:09 Finn’s year plan in 202436:14 Training clo...2024-01-151h 14EVOQ.BIKE Cycling PodcastIncrease Your FTP With Taylor Warren, CS VELO & Source EnduranceTaylor 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 - @taywar92
Chapters:
00:00 Introduction
2:09 Hiking as cross training
4:30 When to do what training
9:24 How to factor in endurance work in
13:01 How long should your periodised phases be
20:55 Block periodisation
26:35 Factoring in recovery mid season
27:25 Managing fatigue and Vo2 sessions
29:40 Gym work and cycling
31:32 Tips on Tapering into an event
41:56 Measuring and improving FTP
48:16 Over-unders and building FTP
53:58 Closing...2024-01-0857 minEVOQ.BIKE Cycling PodcastInnokenty Zavyalov: Top Gravel Racer. Training + RacingInnokenty, 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...2024-01-011h 20EVOQ.BIKE Cycling PodcastToo Much Cycling Endurance Training!?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 Landry
Join this channel to get access to perks:
https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join
👋🏽 If you're new to the channel, welcome! Check out some other training resources below.
⭐️If you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
🔔The best way to support the c...2023-12-2610 minEVOQ.BIKE Cycling Podcast8 Weeks Before First Criterium, Training PlanBefore 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!
Brendan
Join this channel to get access to...2023-12-2011 minEVOQ.BIKE Cycling PodcastRiley Pickrell, Israel Premier Tech SPRINTER!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 Pickrell
1:17 What kind of riding is Riley and how sprinting has changed
7:49 How Riley uses gym work
9:10 Riley and his coaching relationship and how different races...2023-12-1855 minEVOQ.BIKE Cycling PodcastTop 3 Cycling Training Mistakes This SeasonWe 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 Welcome
01:15 Landry #1: Comparing Yourself to others
03:48 Brendan #1: The Trap of Riding How I Wanted, Not Training
09:37 LB #2: Riding Easier in Zone 2
15:25 BH #2: Ignoring Social Media When Goal Planning
20:28 LB #3: Work on weaknesses Year Round
25:07 BH #3: Train HARD, Overhype of Zone 2
Join this channel to get access to perks:
https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join
👋🏽 If you're new to the channel, welcome! Check out some o...2023-12-1128 minEVOQ.BIKE Cycling PodcastCarbs & Nutrition For Cycling Races! Ellen McDermott Part 2!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=oPlGY44JPM6T0BZj
Ketones article: https://www.evoq.bike/blog/ketones-and-endurance-sports-performance
Keep up with Ellen here:
Instagram: @ellen_mcdnutrition
Chapters:
00:00 Nutritional advice out of context
2:40 Electrolyte contribution in homemade hydration drinks
5:15...2023-12-041h 04EVOQ.BIKE Cycling PodcastOvercoming Your Cycling Training Plateau or RutWe'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 😆
01:14 What is a rut?
01:43 What does Tom do in a rut?
02:24 Motivated?
02:58 Preparing to SMASH the workout
04:27 Avoid The Negative Spiral
06:46 Will This Matter in 5 Years?
07:08 BIG...2023-11-1311 minEVOQ.BIKE Cycling PodcastRace Pacing When You Aren't Racing For The WinPacing 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 Event
01:25 What is too hard?
02:00 How many matches should we burn?
03:54 Race Sim Training Ride?
05:57 Nutrition in chaos
07:32 Blowing Up vs Getting Down The Road
13:35 Course Recon Via Videos
14:30 HUU for Coaching / Free Tips on Blog!
TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
👋🏽 If you're new to the channel, welcome! Check out some other training resources below.
⭐️If you enjoy the podcast, p...2023-10-3014 min
EVOQ.BIKE Cycling PodcastCycling Post Season Analysis! Do YOURS! #684It'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 Year
01:26 What went wrong; and WHY!?
02:03 WHO
02:57 Macro Ups and Downs
04:10 Great & Bad Races
05:00 Are patterns magic?
06:22 YAMES
07:29 SWOT
09:28 Subscribe today!
Discord invite Link: https://discord.gg/ThTYry6kuE
👋🏽 If you're new to the channel, welcome! Check out some other training resources below.
⭐️If you enjoy the podcast, please Follow on Spotify and Leave a 5...2023-10-1609 min
EVOQ.BIKE Cycling Podcast130% FTP Is NOT Hard Enough! Anaerobic FRC Training Tips #683I 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"...2023-10-0208 min
EVOQ.BIKE Cycling Podcast20 Weeks of Indoor Base Training!?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 50¢ 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.
50¢ a day Indoor ONLY Training Pl...2023-09-2714 minEVOQ.BIKE Cycling PodcastEat More Sugar to Ride Faster! Timing Matters.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 far
3:02 Two athletes perspectives on sugar
4:32 DIY drink mix
5:22 Electrolytes in drink mixes
6:30 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...2023-09-1808 minEVOQ.BIKE Cycling PodcastGateway Day 4, Last Lap with Will Hardin!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!
👋🏽 If you're new to the channel, welcome! Check out some other training resources below.
⭐️If you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
🔔The 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 lin...2023-09-1504 min
EVOQ.BIKE Cycling PodcastDaniel Matheny - World Class Cycling CoachDaniel 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 Daniel…
https://mathenyendurance.com/
https://www.instagram.com/mathenyendurance/
National champs/mindset articles = https://mathenyendurance.co...2023-08-211h 25
EVOQ.BIKE Cycling PodcastDirty Kitten Gravel & EVOQ IRL BikeRadio!
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...2023-08-1626 min
EVOQ.BIKE Cycling PodcastKegan Swirbul - How does he climb so FAST?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
2023-08-141h 00EVOQ.BIKE Cycling PodcastCrash Avoidance, Minimizing Wins, Tapers, Rest Weeks & MoreWelcome 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.
👋🏽 If you're new to the channel, welcome! Check out some other training resources below.
⭐️If you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
🔔The 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 th...2023-08-0316 minEVOQ.BIKE Cycling PodcastBikeRadio: Capital Region Road Race, North Winds GravelIn 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 f...2023-08-0220 min
EVOQ.BIKE Cycling PodcastCooper Johnson, U23 National Champ, Confidence At The FrontThank 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, Cooper’s 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 on...2023-07-3155 min
EVOQ.BIKE Cycling PodcastAJ August, World Tour Future Star? Go Fast Not HardA 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...2023-07-2447 minEVOQ.BIKE Cycling PodcastPaul Double: Pro Training ApproachesA 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, Paul’s thoughts about weight in cycling and much more.
You can find Paul at:
https://www.instagram.com/pauldouble96/
https://twitter.com/TheDoublePaul
https://www.st...2023-07-1748 minEVOQ.BIKE Cycling PodcastHill Climb/KOM Cycling Training: Anaerobic vs Aerobic Power, Course Gradients, Pacing, Training PlanIn 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...2023-07-0512 minEVOQ.BIKE Cycling PodcastHeat Adjusted Power, VO2Max vs Anaerobic Training, Heart Rate vs Power, Aidan Charles InterviewHuge 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/
👋🏽 If you're new to the channel, welcom...2023-07-0348 minEVOQ.BIKE Cycling PodcastGetting Your First Cat 3 Podium. Do You Need A Rest Week With Sporadic Training? Bike Radio!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?
👋🏽 If you're new to the channel, welcome! Check out some other training resources below.
⭐️If you enjoy the podcast, please Follow on Spotify and Leave a 5 Star Review on Apple.
🔔The best way to support the channel is to SUBSCRIBE...2023-06-1514 min
EVOQ.BIKE Cycling PodcastUltra Racing, Cycling Training Tips, Ketones, Being Vegan Cyclist, Nutrition, Gravel RacingHuge 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 “Rapid Fire Questions”…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 c...2023-03-281h 24EVOQ.BIKE Cycling PodcastWhat does it really mean: "Keep the easy easy, and the hard hard"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.
++++++++++++++++++++++++++++++++
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
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TrainingPeaks Store...2023-02-0907 minEVOQ.BIKE Cycling Podcast4 Liftings Questions For Cyclistsa 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 rep sets for core exercises before transitioning into a maintenance phase.
2. is there a particular ratio of squat or deadlift weight I should be targeting relative to my body...2023-02-0714 minEVOQ.BIKE Cycling PodcastHow I Increase Confidence Before Racing Faster Athletesand 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...2023-01-2609 minEVOQ.BIKE Cycling PodcastOver Unders and Build Phase TrainingYou 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 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...2022-12-2205 minEVOQ.BIKE Cycling PodcastCycling Nutrition Timing For Training at NightYou 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, 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 st...2022-11-2207 min
EVOQ.BIKE Cycling PodcastThe Business of Coaching, EVOQ.BIKEAlex 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...2022-07-181h 19
EVOQ.BIKE Cycling PodcastDon't Look at Power During a Race; Tips for Newer Racers -- Discord Dojo Ep. 2Welcome to Episode 2 of Discord Dojo, where we answer your questions from the EVOQ Discord. Want your questions answered? Join the EVOQ Discord by following the link and ask your question in the Discord Dojo thread: https://discord.gg/ThTYry6kuE
In this episode, we asked you guys: "What do you wish you knew when you started cycling?"
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 crush the Thumbs Up Like Button, and...2021-12-3145 minEVOQ.BIKE Cycling PodcastAnaerobic Efforts During Base?? -- Discord Dojo Ep. 1Welcome to Episode 1 of Discord Dojo, where we answer your questions from the EVOQ Discord. Want your questions answered? Join the EVOQ Discord by following the link and ask your question in the Discord Dojo thread: https://discord.gg/ThTYry6kuE
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Todays Topics Submitted By DISCORD MEMBERS!
2:50 Zwift racing during base season?
10:50 How to progress your training when limited on time?
22:37 Anaerobic efforts during base season?
36:50 No pain no gain myth
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If you're looking for some more dialed content to help...2021-12-2247 min
EVOQ.BIKE Cycling PodcastEVOQ Coach Interview: Alex Sankovic Part 2Josh chats with fellow EVOQ coach Alex about his experiences with weight loss, eating disorders, training burnout, external and internal pressures 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!
Alex@EVOQ.BIKE | @AlexSankovic
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!
2021-11-041h 11EVOQ.BIKE Cycling PodcastEVOQ Coach Interview: Alex SankovicJosh 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, B...2021-09-231h 02
EVOQ.BIKE Cycling PodcastSweet Spot Vs. EVOQ.BIKEI 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 in the offseason, I've plateaued and this is horrible!" Frank Overton does not want you doing sweet spot all...2020-11-1909 minEVOQ.BIKE Cycling PodcastRoad to Master's Nationals After 5 years Off With EVOQ.BIKE CoachesIn 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?
...2020-08-3123 min