EVOQ.BIKE Cycling Podcast

Huge 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 highlights the importance of skills and mindset in transitioning from sports to a different career. Petr discusses his training insights, collaboration with his coach, and areas for improvement in the season. In this conversation, Petr Vakoč discusses various topics related to pro cycling, including pro cycling stats, altitude training, winter sports, strength training, nutrition for long gravel events, and carbohydrate intake for fat burning. Petr shares his experiences and insights, providing valuable information for cyclists at all levels. 00:00 Welcome 00:45 Introduction and Setting 04:13 Training and Racing in Girona 05:38 Transition from Road to Gravel 08:29 Petr Vakoc's Background and Career 11:16 Race Schedule for 2024 13:09 Balancing Gravel and Mountain Bike Racing 15:34 Goals for Cape Epic and the Season 17:03 Favorite Races and Goals 19:53 Upcoming Races in Europe 22:17 Combining Cycling and Education 23:15 Motivation for Pursuing Education 24:44 Initial Interest in Psychology and Business 26:11 Research on Transitioning from Sports to Career 28:15 Skills for Success in Transitioning Careers 29:08 Applying Skills from Sports to Different Careers 31:00 Transitioning to Business after Cycling 32:54 Combining Psychology and Business Studies 35:17 Training Insights and Breakthroughs 36:50 Training with a Coach 38:46 Collaborative Training Approach 41:30 Improving Late in the Day Efforts 45:17 Training for Mountain Bike vs Gravel vs Road 50:42 Areas for Improvement in the Season 53:03 Training for Late in the Day Efforts 55:55 Elkov Team's Success in National Road Race 58:44 Pro Cycling Stats and Racing 01:01:07 Altitude Training 01:03:59 Winter Sports and Cross Training 01:07:21 Strength Training and Gym Work 01:08:46 Nutrition for Long Gravel Events 01:10:44 Carbohydrate Intake and Fat Burning 01:16:07 Keeping Up with Petr 👋🏽 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 these products DAILY, have asked for their support, and want to share them with You! EVOQ Website: https://www.evoq.bike/ Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE 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://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC Join this channel to get access to perks: https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Full 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 mindful of energy density to prevent overconsumption. Emphasizing individual enjoyment and occasional indulgences fosters a sustainable approach to nutrition, promoting adherence to the plan while allowing flexibility for social occasions. Ultimately, aligning nutrition with training goals and personal priorities facilitates effective weight management without compromising performance or well-being. 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 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 these products DAILY, have asked for their support, and want to share them with You! EVOQ Website: https://www.evoq.bike/ Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE 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://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

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 is highlighted, with sea salt and pink Himalayan salt suggested as alternatives for hydration. The conversation concludes with plans for future podcasts on topics like supplements and race strategies. 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 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 these products DAILY, have asked for their support, and want to share them with You! EVOQ Website: https://www.evoq.bike/ Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE 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://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

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 Motivation and Checking In 03:19 Keeping Track of Training Progress 04:43 Labeling and Annotating Workouts 05:41 Managing FOMO in Training and Racing 06:58 Balancing Travel and Racing 09:53 Establishing Routines and Personal Space 10:49 Avoiding FOMO on Social Media 11:39 Maintaining Mental and Physical Health Takeaways Comparing oneself to others on social media can lead to the fear of missing out (FOMO) in training and racing. Finding motivation that aligns with personal goals is crucial for maintaining a healthy mindset. Regular check-ins and keeping track of training progress can help in evaluating one's performance and making necessary adjustments. Managing travel and racing schedules requires finding a balance that suits individual needs and allows for adequate recovery. Establishing routines and creating personal space while on the road can contribute to a more comfortable and enjoyable experience. Avoiding negative influences on social media and prioritizing mental and physical health are essential for a positive training and racing experience. 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 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 these products DAILY, have asked for their support, and want to share them with You! EVOQ Website: https://www.evoq.bike/ Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE 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://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Expert Tim Podlogar discusses the importance of periodized carbohydrate intake for optimal sports performance, debunking the myth of starting with 120g of carbs and its negative impact on performance. Topics include carb timing for endurance races, balancing fiber intake, carb absorption in heat, and heat acclimation strategies.

Check out the full podcast here: https://youtu.be/-JGzN9XI3OM

Huge 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 fitness 57:13 Favorite and effective workouts 01:11:29 The importance of gym work 01:14:01 The number one thing that makes you fast 01:15:45 Training methods that didn't work 01:17:34 Racing Opportunities and Overexertion 01:21:47 The Importance of Recovery 01:25:06 Nutrition during Races 01:34:45 Contributing to the Cycling Community Sam IG: https://www.instagram.com/boardmanito/ Jess Cerra: https://www.instagram.com/jesscerra/ Last Best Ride IG: https://www.instagram.com/thelastbestride/ Sticky Bottle Podcast: https://www.instagram.com/thestickybottlepodcast/ 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 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 these products DAILY, have asked for their support, and want to share them with You! EVOQ Website: https://www.evoq.bike/ Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE 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://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

We 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 such as being deliberate with movements, snot rocket etiquette, stoplight protocol, clear and concise commands, avoiding headphones, avoiding over-exaggeration, trust and responsibility, deliberate pointing and looking, smaller group size, and avoiding confrontations. Takeaways Be deliberate with your movements during group rides to ensure safety and avoid accidents. Follow proper snot rocket etiquette to avoid hitting other riders. When approaching a stoplight, consider holding your place behind the cars instead of pushing up and causing them to pass you again. Use clear and concise commands during group rides, and avoid using headphones. Avoid over-exaggerating hand motions and yelling during group rides. Take responsibility for the safety of the group and trust your fellow riders. Be deliberate when pointing out obstacles and always be aware of the line of the rider next to you. Smaller group sizes are preferable for a more controlled and predictable ride. Avoid confrontations with drivers and represent cyclists in a positive manner. 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 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 these products DAILY, have asked for their support, and want to share them with You! EVOQ Website: https://www.evoq.bike/ Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE 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://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

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 Background 15:27 Jonny's Training Philosophy 20:38 The Benefits of Volume in Training 24:41 The Role of Anaerobic Power in Racing 25:13 The Limitations of Science in Training 30:52 The Importance of Mental Health in Racing 36:23 The Role of Strength Training in Cycling 39:02 The Impact of Cycling on Personal Growth 48:46 The Importance of Mental Preparation in Racing 49:10 The Role of Visualization in Racing 54:41 The Importance of Balancing Science and Experience in Training 55:13 The Importance of Listening to Your Body in Training 55:30 The Benefits of Strength Training for Cyclists 56:09 The Benefits of Core Strength for Cyclists 57:07 The Importance of Mental Strength in Training 57:28 The Challenges of Balancing Training and Life 58:10 The Importance of Finding Joy in Cycling 59:06 The Role of Experience in Training 👋🏽 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 these products DAILY, have asked for their support, and want to share them with You! Join this channel to get access to perks: https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join EVOQ Website: https://www.evoq.bike/ Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE 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://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

are you thinking that you need more training before you race? Here's one person's thoughts on why doing some of those races might actually ELEVATE your training! Go sign up. Right now. Do it!