EVOQ.BIKE Cycling Podcast

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!

From Harvard Business Review: Overcoming Overthinking Overthinking can take three forms: rumination, overanalyzing, and future tripping. Here’s how to spot and handle each one—before they cause you to spiral, stress, and ultimately burn out. Rumination. This is a mental loop where you dwell on past events, particularly negative or distressing ones. If you tend to fixate on negative feedback, bring up past failures in conversation with others, or you’re overly cautious about work, you might be a ruminator. To diffuse your rumination, set aside 15 to 30 minutes to grapple with these negative thoughts. This will help you compartmentalize and stop yourself from ruminating constantly throughout the day. Overanalyzing. Procrastinating, over-relying on others’ approval, and experiencing difficulty prioritizing are all tendencies of overanalyzers. To break the cycle, shift your aim from “perfect” to “good enough.” Future tripping. If you spend excessive energy planning for every possible scenario, or you find it hard to celebrate your successes because you’re always thinking about what’s next, you’re likely a future tripper. To address it, use your forward-looking tendencies to your advantage by projecting yourself into a future where the stress of this moment is behind you.

Hey 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 and the impact on performance. Finally, we discuss the importance of being present, mindful, and setting goals in racing. Takeaways: Finding balance in training is crucial for long-term success and enjoyment in cycling. Focusing on enjoyment and racing without pressure can lead to better results. Comparing oneself to others can be detrimental to performance and enjoyment. Racing in different countries can provide unique challenges and opportunities for growth. Spontaneous adventures can lead to valuable personal insights and experiences. Commitment and perseverance are essential when taking on challenges. Being alone in nature can provide a meditative and intense experience. Balancing different activities and pursuing personal growth is important for overall well-being. Let go of expectations and enjoy the process of racing. Chapters 00:00 Introduction and Training Approach 03:24 Finding Balance in Training 10:37 The Pitfalls of Comparison and Results-Focused Mindset 18:08 Training Focus: 30-30s 23:41 Racing in Belgium 28:15 Taking a Break and Backpacking in Japan 40:54 Commitment and Challenges 42:44 Disconnecting from Technology 43:07 Overcoming Fear and Embracing the Unknown 46:46 Expanding Athletic Abilities and Trying New Things 48:27 Books on Self-Improvement and Understanding the Mind 54:09 Exploring Different Approaches to Nutrition 01:02:04 Making Every Second Count Twice Follow Brock on IG: https://www.instagram.com/pedalibomaye/ 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

Will 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 trials, nutrition and hydration for time trials, race experience and performance, and training tips. Takeaways: -Having a strategy and clear communication with your team is important in bike racing. -Understanding the dynamics of the race and making quick decisions is crucial. -Racing with a team can reduce stress and make the race more predictable. -Knowing yourself and your strengths can help you make better decisions during a race. -Proper nutrition and hydration are essential for optimal performance in time trials. Chapters 00:00 Introduction and Change of Topic 00:55 Strategy and Team Dynamics 02:18 Race Tactics and Decision Making 03:17 The Importance of Teammates 04:07 Organizing a Team of All-Rounders 05:35 Communication and Check-Ins 06:32 Leading Out and Sprinting 07:28 Team Dynamics and Individual Results 08:24 Knowing Yourself and Your Strengths 09:41 The Benefits of Racing with a Team 11:31 Preparation for Time Trials 13:28 Nutrition and Hydration for Time Trials 15:22 Race Experience and Performance 16:19 Conclusion and Training Tips Man, I miss being on a team, but more on that another time! Hopefully this helps you dial in some race strategy and thoughts! 👋🏽 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

Athlete emailed in after doing 4 months of VO2 and Over Unders -- eek! Downshift!!! Great question though, and hopefully this helps you plan some of your own training.