EVOQ.BIKE Cycling Podcast

We'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 PICTURE 08:45 Offseason Training Tangent 09:20 NOVEMBER GAINS TRAIN 09:50 Have A Training Buddy 👋🏽 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

Cormac Mcgeough is a professional road cyclist racing for the Canel’s Pro Cycling Continental team. Cormac has had some great results this season including 3rd Overall at the Green Mountain Stage race and stage wins in both the Tour de Beuce and the Vuelta Ciclista al Ecuador. Cormac provided some great insight into both training but also the social side of cycling and how young riders can use this social aspect to their advantage. Keep up with Cormac with: Instagram: @cormacmcgo Strava: https://www.strava.com/pros/463766 Chapters: 00:00 Introduction 2:35 Riding in New York 4:34 What kind of rider is Cormac 7:20 Playing it cool in the Ras Tailteann 9:14 Why Cormac is coached 10:40 Cormac’s favourite training session 12:00 How does Cormac fit racing and training 13:15 How does Cormac taper and tapering in general 14:35 What metrics does Cormac use 16:20 Is Cormac in the gym 17:10 What does Cormac do off the bike and Networking 19:00 Riding solo or in a group 22:20 Cormac’s next few months plan 25:22 One day races or stage races 28:00 How did Cormac get to where he is 30:45 What did Cormac do before road cycling 32:39 What has Cormac learned about cycling to get him to where he is today 33:30 Mentors in cycling 35:35 Looking back on things that slowed Cormac down 38:36 Something off the bike that has improved Cormac’s performance 40:22 What does Cormac want to improve on next year 42:00 How friends keep Cormac going 43:21 Hitting reset when things aren't going well 46:41 Cormac’s on bike nutrition 51:27 Traveling with a bike 53:10 Cormac’s cycling tech 54:45 What is underrated in cycling 57:33 What is overrated in cycling 1:00:01 What is one thing for cyclists to improve 👋🏽 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

Pacing 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, 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/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Nate is the EF Education First Professional Cycling Performance Manager, where he works with riders to manage the training, travel, recovery, and mental acuity cycling’s biggest races demand. This conversation brings up some unique ways to look at your training, especially in terms of Functional Threshold Power and VO2Max training! Chapters: 00:00: Tips for traveling 4:57 Introduction to Nate 6:25 The biggest difference between pros and amateurs 8:53 The extra things pros do to ride faster 11:11 Nate’s opinions on wearables and their impact on training 16:16 What metrics Nate uses to prescribe workouts including endurance rides 18:44 Setting heart rate zones 22:30 Nate’s favorite Vo2 max workouts 28:30 Nate’s Vo2 periodisation and how it differs for pros 31:03 How pros can do too much intensity and training in between races 35:15 How to focus on the right part of your race 39:32 Internal awareness in training 44:00 Threshold training and how to increase your ftp 49:48 How to use your 5 and 20 minute power to work out your limiting factors 53:35 How does lifting benefit training 54:48 What has Nate learned that has made him a better coach 1:00:20 How to approach base training 1:02:55 What is the benefit from tempo training 1:07:02 How variety is important for training 1:08:23 Why high carb training is underrated and low carb is overrated 👋🏽 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

Broken collarbones are one of the most common injuries to cyclists, for many, it's a matter of when, not if. There can be a lot of individual variation in recovery times and healing from a collarbone injury. Will and Landry discuss different recovery times from collarbones and when it's ok to return to training.

It'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 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

Hari Mix, CEO of Calorify and a former elite distance runner with a PhD from Stanford, discusses the groundbreaking Calorify tool for accurate calorie measurement. He explains how this innovation can revolutionize sports nutrition, emphasizing the importance of energy balance for performance. The conversation dives into the dangers of insufficient calorie intake and how to optimize nutrition for training and recovery. Mix also shares insights on maintaining energy availability and the future of precise metabolic testing in athlete health.

Cole Paton is in his words “just a mountain biker that races gravel”. Cole is a gravel privateer and mountain biker and in this podcast you can find out how he manages gravel and mountain bike racing, high volume training, why he got off Strava and an insight into Cole’s nutrition. How to keep up with Cole: Instagram - https://instagram.com/colepaton?igshid=MzRlODBiNWFlZA== YouTube - https://youtube.com/@Cole_Paton?si=lx27QG77pDBs4Znz The Feed discount club - https://thefeed.com/high-performance/cole-paton Chapters: 00:00 Introduction 00:57 Who is Cole Paton as a cyclist? 2:41 How does Cole Structure his year with multi discipline with training and racing. 4:47 Travelling and how this fits with training 5:31 Cole’s Coach 6:19 Metrics during high volume training 8:07 How Cole finds Zen in suffering and training 9:31 Cole’s Breath Work on and off the bike 11:29 Gym Training / activations and how Cole uses it 13:04 What is Cole’s favourite workouts 13:50 Group rides or solo rides 15:01 What is the one thing that has gotten you to where you are as a cyclist 16:30 Are you ever distracted by other people’s training / Strava? 19:06 overtraining, power and Strava KOMS holding Cole back. 20:25 Off the bike challenges helping you to become a better athlete. 22:33 navigating cycling after leaving school 23:01 What is your best attribute in cycling that helps you in cycling? 25:31 What do you want to improve in your racing? 26:30 How Cole is improving his fatigue resistance for long races 27:48 Long tempo and low threshold efforts 29:00 Cole’s daily routine for performance and recovery 31:11 Best bit of advice Cole has ever received 33:50 Cole’s on bike nutrition on a long training ride 37:23 Cole’s on bike nutrition for intense sessions 38:04 Cole’s race nutrition 40:04 What supplements does Cole use 40:40 How to connect people with Cole’s nutrition 41:25 What cycling tech is Cole into 44:00 Do ASOS aero socks stay up? 45:00 What is underrated in cycling!? 47:34 What is overrated in cycling? 48:34 What does Cole never do? 49:08 Would Cole ever ride a TT bike and race road 50:12 What races do you have coming up? 51:33 Consistency and fun are the key to successful cycling and life 53:06 Sustainability in cycling 54:22 Any last words of wisdom 55:39 Appreciating the rollers 56:20 How to keep up with Cole 👋🏽 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

I 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"...but when using iLevels (9 zones), I had a workout that had NO time over 140% FTP, which i find very important to note for racing purposes...there's a LOT of smashing above that in races, and while I hit some "anaerobic training" at 19 whole minutes, it still lacked those 30-90 banger efforts. I fooled myself!00:00 Welcome 02:09 Race example: Capital Region02:54 How much 150%+ training do I need?03:58 Is a “KOM Day” hard enough?04:17 See the difference in zones06:44 What we need before “A Races”anaerobic blog mentioned: https://www.evoq.bike/blog/anaerobic-capacity-cycling 👋🏽 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

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 Plan! https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-425199/indoor-base-to-race-training If you're more palatable to endurance on the trainer, this one might be for you: https://www.trainingpeaks.com/training-plans/cycling/tp-188285/base-training-build-phase-and-race-5-blocks Gym Training Plan: https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides 00:00 Intro, why this plan? 01:20 Tips for All of Us! 01:36 Overall Training Hours 02:15 Main Base Training Focus 02:43 Break & Planning Before Base 04:04 Get Outside on those RANDOM Opportunities! 04:43 I NEVER Get Outside on the bike 05:28 Focus on the Kitchen! 06:04 Cadence Work 06:41 Lift Weights 07:02 What if you like Z2 Indoors? 07:35 20 Weeks of Indoor Base Training 08:28 Block 1 08:59 Burst vs Over Under 09:28 Block 2 09:57 Block 3 11:10 Block 4 - Intensity 11:50 Block 5 - VO2Max and Anaerobic 13:00 Not that bad!! YOU GOT THIS! 13:30 Apologies if I missed you at GF Nats! 👋🏽 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