EVOQ.BIKE Cycling Podcast

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

Cole Kessler is a profession cyclist riding for the Israel Premier Tech Academy. How has Cole become a better racer in Europe, what have his mentors taught him, and some key advice for juniors that got Cole to his level. How to keep up with Cole: https://www.instagram.com/cole.kessler/ https://www.youtube.com/@UCC9QnSH2raVi6vxxWgjeStg https://www.strava.com/athletes/17230429 Chapters 0:00 Intro 0:24 How do you put together the whole year? 2:55 How do you pick the races that you want to be good at? 3:52 What are the best workouts that can take you to your peak? 4:56 What are the biggest changes that you have made in your training? 6:10 Training metrics - Power, HR, RPE 7:16 Gym Training 8:10 Whos your coach these days? 8:20 Do you prefer solo riding or group riding? 8:44 Do you manage volume and intensity in training? 9:46 What is banger session that you really enjoy? 10:28 Do you prefer stage races or one day races? 11:40 What is the number one thing that has got you fast? 12:19 Is there anything that has slowed you down? 13:16 Are there any challenges that you have encountered off the bike that has made you better at cycling? 14:57 What is your best attribute in cycling and how do you use it to your advantage? 15:55 Is there something that you have done to make you a better racer? 19:05 What is something that you want to improve on this season? 19:46 Anything in your daily routine that makes you faster? 20:26 What is the best piece of advice that you have received over the years? 21:16 How do you course correct when you are not going so well? 22:41 Nutrition on the bike and race day 24:35 Any supplements in your routine? 24:59 Cycling tech 25:32 Aero socks - yes or no? 26:22 Anything underrated in cycling? 27:50 What is overrated in cycling? 28:14 What's your biggest inspiration? 29:33 Who do you ride with who you look up to? 31:33 Is there any race memory that suck with you from your mentors? 32:15 What races do you look forward to or you would want to win 32:55 Is there something that you have learnt about cycling that makes you better at cycling? 34:02 'I never...' 34:20 What are 3 skills that has given you success, especially as a junior? 38:20 What races do you have coming up that you are looking forward to? 39:05 How can we keep up with you + Wrap Up 👋🏽 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

Eat more sugar to increase performance, but the context and timing matters. Here's what some athletes were thinking, and the results that they had. Chapters: 00:00 Introduction 00:34 Do amateur riders taking pros use of sugar too far 3:02 Two athletes perspectives on sugar 4:32 DIY drink mix 5:22 Electrolytes in drink mixes 6:30 concluding remarks Landry's DIY Drink Mix: https://www.evoq.bike/blog/top-homemade-energy-sports-drinks-diy-cycling-drink-mix "One thing I have to push back on is the idea of a non-pro rider gobbling handfuls of candy or scarfing down bowls of cocoa puffs. This is terrible advice! Bad for teeth. Bad for long term health. All kinds of BAD. Unless you are a pro eat FOOD. Yes, eat carbs on the bike. But post race Haribo binging is just plain bad advice." However, consider what drink mix is! So, TIMING MATTERS. It’s been demonstrated that we need a combination of both glucose and fructose to fully utilize the carbs we are taking in. Glucose and fructose are both sugar molecules known as monosaccharides, which are simplest forms of sugar.  👋🏽 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

Join Will Hardin, coach with EVOQ and pro rider with Project Echelon, as we go through the last of lap Gateway DAY 4. Will had a really attacking race and we get to follow him in a chaotic last lap! 👋🏽 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

Oliver Knight gives us a great insight into life in the pro peloton whilst riding for big teams such as Cofidis and UAE Team Emirates. Learn from Oliver's biggest mistake in a bike race, find out how he got himself to high level the he races at, and a great takeaway about weight in cycling. How to keep up with Oliver: https://www.strava.com/pros/7624293 https://www.instagram.com/oknight49/ https://twitter.com/OKnight49 Chapters 0:00 Intro and what Oliver is up to currently 0:57 How often do you take a break during a season for a few days 1:52 Crazy Ultra Gravel races 3:01 How do you plan a year of training as a pro 5:09 How do you do base training? 6:13 Gym work 8:14 Training Metrics - Power, HR, RPE 9:10 What are your small goals that get you to the big goals 10:37 What numbers are important for you for racing? 12:05 What VO2 max sessions do you do? 13:20 Olivers free rides 14:10 Stage races vs one day races 15:07 What was the Vuelta Burgos racing like? 17:07 How did you ride as a team in a new team 18:56 How does the training role work in a big team? 20:42 What do you think that you have learnt about cycling that makes you better at it? 22:45 What is something that has got you to where you are now? 24:10 Mental training in cycling 25:07 What is something that you're trying to improve on? 26:49 What are the best pieces of advice that you have received? 28:10 Oliver's biggest mistake in a bike race 29:15 What is the pecking order like in the pro peloton? 31:04 How do you get back from setbacks? 32:05 Oliver's insights on weight in cycling 33:25 Nutrition on the bike and in races 36:30 Cycling tech 37:55 Underrated in cycling 39:05 What is a time when you have won by analyzing a race? 43:00 Anytime when you didn't read the race well? 44:56 What races are left for the year 46:50 'I never...' 47:02 What are you up to when you're not riding? 49:00 Caffeine in races 50:20 What is your biggest inspiration going forward? 51:32 Number one piece of advice for the new cyclist 53:04 How to keep up with Oliver + Wrap Up 👋🏽 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