EVOQ.BIKE Cycling Podcast

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.

Keegan 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 of Monetizing Cycling 23:20 The Future of Cycling and the Rise of Gravel Racing 30:18 The Doping Scandals in Portuguese Cycling 35:00 The Lack of Awareness and Promotion of Sponsors 40:24 The Potential of Crit Racing and the Challenges of Road Racing 46:43 The Personal and Family Considerations in Professional Cycling 47:42 Introduction and Discussion of Athletes on Israel Premiere Tech 48:41 Exploring Different Career Paths for Athletes 49:40 The Need for Riders to Drive More Revenue 50:36 The Rise of Individual Sponsorships 51:37 The Changing Landscape of Continental Teams 52:07 Comparing Cycling to Other Sports 52:37 The Average Annual Wage in Spain 53:05 Different Perspectives on Wealth and Money 54:28 Challenges of Obtaining Visas and Living Abroad 55:25 The Influence of Social Media and YouTube 56:41 The Difficulty of Travel Visas and Immigration Policies 57:12 The Concerns and Benefits of Immigration 58:09 The Challenges of Working and Living Abroad 58:38 The Role of Coaching in Cycling 59:33 The Possibility of Hosting Training Camps in Europe 01:00:01 Closing Remarks and Future Plans 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! 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

Mini pod's might be back! This is where is all started...let me know if you like them or hate them on the Spotify Interact button, or email me! Brendan@EVOQ.BIKE Good luck with the training!

Shannon 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 Burnout 30:50 Racing during Lockdown and realising cycling was not Shannon’s dream 37:15 Shannon’s transition to being a mindset coach and what she does now 42:32 Dealing with praise and media attention 46:36 Getting lost out the back of races 48:32 What are the biggest obstacles Shannon sees in athletes 54:58 Shannon’s daily routine to stay grounded 1:00:15 How to get started with mindset improvement 1:07:31 Managing being organised, structured but also flowing 1:11:16 Being honest with doing yourself and doing internal work 1:13:13 How does Brendan react when his is sick 1:15:37 Keeping up with Shannon 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

Red 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 Walters 4:53 Red’s world tour ambitions 6:23 Red’s cycling background and track racing at the commonwealth games 11:58 Red’s favorite training sessions 14:00 What sessions make Red feel great 17:06 Thinking of training in races 19:33 Red’s new coach 20:03 Why Red hasn't self coached 21:41 What nutrition mistakes Red has made 25:31 Tracking calories and on bike nutrition 30:51 Off bike nutrition mistakes 32:48 Great advice Red has had 35:42 Hardest race Red has ever done 37:16 Getting in the zone for efforts 40:11 Sweetspot training for Red 41:03 Red’s off the bike training 42:25 Recognising gym gains on the bike 43:25 Red’s gym routine 45:31 Red’s core routine 46:24 Red’s 2024 goals and leadouts for races 49:24 What does Red want to improve on for 2024 52:06 Quantifying sprint numbers 53:41 Keeping up with Red 55:15 How to enjoy racing with big goals 57:07 How did Red meet his life coach 1:01:28 Outro 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

Savilia 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 travel 14:57 Adapting to the level of international racing 18:24 Understand the physicality and tactical nature of different courses 20:30 Perfecting a Mountain Bike start 22:31 Moving up in a mountain bike race 25:01 Adjusting to your race length 26:11 Savilia’s endurance rides 27:00 Why Savilia prefers mountain biking to gravel for now 28:16 Training mistakes Savilia made 30:44 Advice to a younger rider 33:26 Savilia lessons for faster improvement 34:56 Savilia’s recovery protocols 36:58 Starting a team with Cole 43:50 Dealing with setbacks and not giving up 45:21 Carb loading for Mountain biking and Savilia 49:21 Running, Strength and other off bike training 52:13 Savilia’s relationship to cycling without racing 54:01 Skiing with Cole 55:17 Dialing in tyre pressure 58:31 Choosing between hardtail and full suspension 01:00:03 Parting words 👋🏽 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

Tom sits down with Patrick Collins and talks all things Marathon MTB Racing. Patrick is a 2x winner of the NUE Epic MTB Series. 00:00 - Intro 00:20 - Cycling Background 02:28 - Cyclocross Translating to MTB 03:33 - Racing in China and Europe 05:39 - NUE 100 Mile MTB Series 08:08 - Highlight Race from the series 09:26 - MTB Race starting with a RUN 10:53 - Toughest Race of the Season 12:51 - Why Marathon MTB Racing? 14:37 - Resisting Fatigue 15:38 - Marathon MTB Starts. Warmups and Pacing. 17:41 - Staying at the front? 18:50 - Marathon MTB Start Intensity 19:33 - Marathon MTB Preride 21:31 - Marathon MTB Pacing 22:42 - Marathon MTB Fueling 25:44 - Overfueling 27:17 - Electrolytes 29:04 - Aid Station Planning 31:46 - Pouring water on your head 32:51 - Jumping in a River mid race 33:39 - Marathon MTB Mechanicals 35:29 - Flat Repair Kit 36:17 - Marathon MTB Tire Selection 37:34 - Getting through tough moments 38:30 - Tips for getting started in Marathon MTB Racing 39:52 - Training for Marathon MTB Racing 41:00 - Traning Focus 42:20 - High Zone 2 Training? 44:54 - Strength Training 48:04 - Core Work 48:58 - Low Back Pain MTB 50:48 - 20 lbs Increase 52:00 - Raw power vs watt per kilo in Marathon MTB 52:24 - Riding the Indoor Trainer 54:09 - Racing with a Full-Time Job 55:40 - Tips for New Riders 56:50 - Goals for 2024 58:34 - Conclusion