EVOQ.BIKE Cycling Podcast

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 closer to the gravel season38:52 How Finn’s physiology has changed41:49 Developing a race brain45:08 Finn target races for 202448:08 Building a personal brand52:18 Creating content at races55:30 How to keep up with Finn 56:29 What drives Finn to keep going1:00:01 Importance of mountain biking in gravel 1:05:21 Finn’s advice to young cyclists 1:09:02 Consistency leading to improvement1:12:51 Finn’s final 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

Taylor Warren, a coach with Source Endurance and a Cat 1 Roadie for CS Velo, shares insights on improving your cycling performance. He delves into the significance of FTP training, offering practical tips for measuring and boosting your threshold power. The conversation also covers the importance of tapering strategies, strength training in off-seasons, and how to balance high-intensity anaerobic workouts with recovery. With personal anecdotes and tailored advice, Taylor emphasizes that individualized training is key to cycling success.

Innokenty, 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 up for 2024. Landry asked me if I was going to "make the podcast more interesting", LOL. When I asked him what he meant, he disliked the usual routine questions. While those genuinely interest me, Tom said a bit more eloquently: "Sometimes you start to go down a rabbit hole with an athlete, and these are really interesting points, but then revert back to your questions, because you might be feeling THAT is what the listener wants. Don't do that! Just roll. Just talk." So, in 2024, the routine Q's are mostly out. They will surely bubble up a bit as we talk training, but I need to evolve. So here goes! This was the first podcast where it felt much more natural. While some of you liked the run down of routine questions, let's shake things up a bit. We will find even more amazing gems this way. For full transparency, the questions also gave me a crutch. I'm humbled that athletes like Inno will take the time to come on the little EVOQ podcast. We've had some AMAZING guests! If I can't get them talking, the questions helped me, but that's not be developing my interview/conversational skills, and I need to up my game. Thanks for the motivation to do so LB and Tom! Hope it resonates with you. Thanks for being a part of this community. We're starting to get our footing. We need it, I hear the moon is a rocky place. Let's gooooooo. 00:00 Introduction and Innokenty’s partner’s music 3:00 Where does Innokenty train in winter 7:41 What other things is Innokenty into off the bike 10:12 What is Innokenty’s sport background 19:40 Weird training methods that worked 21:44 How to settle the stomach after too many carbs 23:48 Why goal setting is important 28:52 Overtraining 31:20 Is Innokenty coached? 34:10 What discipline does Innokenty prefer / enjoy 36:55 Innokenty’s favorite workouts 39:00 Low cadence and injury risk 40:30 Elite form and lifting in the gym 47:41 Mental routines for performance 51:11 Differences between road and gravel racing 53:31 Managing road and gravel 57:00 What are Innokenty’s goals 1:00:21 How to manage pressure and maintain normal life 1:08:24 Social Media and cycling 1:13:30 The new direction of Evoq 👋🏽 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. ⚡️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

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 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

Before 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 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

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 impact training 11:30 What kind of training does Riley prefer 14:43 What kind of threshold training does Riley do 17:24 Riley’s opinion on cadence work 18:40 Riley’s favorite training rides and his thoughts on z2 23:12 z2 training intensity 25:25 What does Riley have on his wahoo screen 26:45 Rileys nutrition on long rides and races 30:00 How to get better at sprinting 35:30 What is Riley aiming to improve over off season 38:48 How Riley hopes to improve his aerobic capacity 39:45 Building anaerobic capacity 41:18 Riley’s recovery techniques 42:08 What is underrated in cycling 43:45 What has slowed Riley down 46:18 How does Riley view progression 49:05 Using RPE in tandem with power 51:20 How to keep up with Riley 53:00 Riley’s ‘race day’ rides and battering himself in training Keep up with Riley: Strava - https://www.strava.com/pros/8424173?hl=en-GB Instagram - https://www.instagram.com/rileypickrell/?utm_source=ig_web_button_share_sheet&igshid=OGQ5ZDc2ODk2ZA== 👋🏽 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/ The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ 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/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

We 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 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

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 Protein requirements for cyclists 8:30 Carb delivery post training 13:37 Brendan’s nationals wins and self motivation from previous success 14:51 Positive self talk 15:57 Carbs and carb loading protocol 30:38 Carbohydrates for overall health 35:12 Losing weight without losing power 39:45 Losing weight during race season 41:04 Caffeine for performance 47:37 Caffeine and other causes to cramps 50:22 How to time eating when riding after dinner 53:38 Ketones and the research around ketones 1:03:05 Outro 👋🏽 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/ The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ 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/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Devon Feehan a former ATV Racing pro and now Cat 1 National Champion, joins the podcast with Tom! He shares insights into training for XC MTB racing, mountain bike strength work, balancing trial time and road time, overtraining, and more. Follow Devon at https://www.instagram.com/devon.feehan/ https://www.strava.com/athletes/11167924 00:00:00 Meet Devon 00:00:00 Intro 00:00:44 Pro ATV Racing 00:02:12 Lessons Learned from ATV Racing 00:03:07 Reading Trails on MTB after racing ATV 00:04:08 ATV Intervals? 00:04:53 Using Cycling Training Methods for ATV 00:05:34 ATV Race Heartrate 00:06:11 Cat 1 National Championship 00:07:52 Overtraining 00:08:07 Relative Energy Deficiency in Sport 00:09:35 Signs of Overtraining 00:10:43 Strategy to Recover from Overtraining 00:12:21 Training Structure for 2024 00:13:58 Interval Sessions for XC Racing 00:14:48 VO2 Max Work 00:15:33 MTBers FOCUS ON AEROBIC 00:16:43 How many Interval Sessions Per Week? 00:17:09 Race Week training schedule 00:17:38 Balancing Trail Time and Road Time 00:18:55 50% on the trails! 00:19:20 Endurance Rides on the Road? 00:20:12 Building MTB Skills 00:21:21 Mountain Bike on Indoor Trainer? 00:22:41 Winter Training Plans 00:23:16 XC Racing Openers 00:25:06 Openers are Personal 00:25:39 XC MTB Pre-ride Tips 00:26:14 Mentally Mark the TOUGH spots 00:27:06 Tips for Handling XC Race Intensity 00:28:05 Strength Training For XC MTB 00:29:07 Strength Work in Base Season 00:30:07 Low Rep High Weight Strength Work 00:31:12 Race Season Strength Work 00:32:28 At least One day a week during race season 00:32:37 Favorite Core Work 00:32:55 Variety in the Gym 00:33:52 On the Bike Nutrition 00:34:37 Endurance Ride Nutrition 00:36:21 Interval Session Nutrition 00:37:32 Race Day Nutrition 00:38:34 100g per hour for XC Racing 00:39:05 Drink mix for Race Day? 00:39:25 Sweat Testing 00:41:45 Daily Routine 00:42:51 Improving Mindset for 2024 00:44:33 Thanks for Coming on! 00:44:46 Follow Devon's Instagram and Strava 👋🏽 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

In Matt's own words he provides common sense cycling advice to make you faster and save you time. Matt Winstead has had success in all three disciplines of road cycling, his dedication to getting faster provides some great insights into sleep, training mindset and supplements. Thanks so much to Matt for sitting down to chat all things training and racing! Keep up with Matt: Instagram: @WinsteadSpeedShop Winstead speed shop Youtube: https://www.youtube.com/@WinsteadSpeedShop/videos Chapters: 00:00 Introduction to Matt’s cycling history 1:41 Why Matt had to focus on cycling 2:20 Cycling with a leg length discrepancy 5:17 How much does Matt ride 5:50 Managing training and travel for work 8:00 What discipline is Matt best at 9:30 What is Matt’s standard training session 10:53 What is Matt’s favourite workout 12:40 How do you work on your aero position whilst training 19:00 Why Matt prioritises sleep 20:15 Why getting sick and crashing sets you back so much 23:30 What does Matt want to improve most next season 26:08 Matt’s opinion on the gym 28:33 Matt’s psychological tips for a big race 30:50 Workouts that intimidate Matt 33:18 What is the best piece of advice Matt has received 34:34 Listening to and ignoring your body 38:30 What cycling tech is Matt into 41:22 Why sleep and aerosocks are underrated 42:11 Aerosocks deep dive 44:56 Are supplements overrated? 46:50 What are Matt’s goals for next season? 50:30 How to keep up with Matt 👋🏽 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! The new shirts! http://grindcitydesigns.com/evoqbike/shop/home Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE EVOQ Gear: http://grindcitydesigns.com/evoqbike/ 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/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC