EVOQ.BIKE Cycling Podcast

A lot happening in this one! Check the chapters to hone in what is applicable to you! First part of BikeRadio is mainly for the OG's that have been following along for a bit. It also includes some IRL even notices and questions on what YOU THE YT PEOPLE want from Membership. BikeRadio: Balancing VO2Max and Endurance, New Kits, Rest Weeks after Mega Weeks, and More. Check the chapters! Then, Dirty Kitten Gravel Recap! Crashing, Heat, Nutrition, Tactics, and Tubeless! I mentioned Macro Tracking but I'll dive into this in the next video. Chapters 00:00 Intro 1:02 Taking everything from the pros to yiu 2:09 Thanks for the shoutouts! 4:17 Should we do exclusive content? 5:59 Dropping our shirt costs! 6:27 Our new kit! 7:40 Rest weeks after mega blocks 11:24 Make sure that you can match the surges 15:07 Dirty Kitten Gravel 23:42 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

Keegan Swirbul (or KegGag on Instagram!) is a professional cyclist riding for Efapel cycling. Find out how Keegan climbs so damn fast, how he comes back from some adversity and discover how most professionals' training may not be PERFECT! You can find Keegan at: https://www.instagram.com/keggag/ https://www.strava.com/pros/3512815 Chapters 0:00 Intro 3:20 How do you climb so damn fast! 7:50 How do you put your goal races and year training together? 10:25 Zone 2 rides 13:30 What training metrics are you using? 15:30 What do you do for rest weeks? 17:03 The balance of volume and intensity for success 19:02 High torque work 22:27 Different training methods that Keegan has dabbled with 26:10 Stage racing mindset 27:27 What do you do before a 5 or 7 day stage race? 29:30 Keegan’s thoughts on Gym training 34:39 What have you learned over the years that has made you better at cycling? 37:22 What’s something that you’re trying to improve on this season? 38:29 How do you bounce back from adversities? 40:00 Advice to get through the hard times 43:33 Keegan’s Nutrition - Racing vs Training 45:23 Underrated and Overrated in cycling 52:11 Which race are you looking forward to this season? 52:33 Keegan’s biggest obstacle56:34 What your best piece of advice for the newer cyclist 59:34 What is the best way to keep up with Keegan VO2Max Training Pack: https://www.trainingpeaks.com/trainin...  VO2Max / Paceline Sim: https://www.trainingpeaks.com/trainin...  Anaerobic Training Blog: https://www.evoq.bike/blog/anaerobic-...  All Plans: https://www.trainingpeaks.com/coach/e...  Email me for Coaching Options: Brendan@EVOQ.BIKE  👋🏽 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/...  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=4765...  Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps  Mushrooms: https://shop.realmushrooms.com/ 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 episode we'll look at pre-race sugar (too much), tactical strategy when racing multiple races in a day, ketones between races (good idea?), why I attacked when I did, and more (check the chapters!) Chapters 0:00 Intro 2:04 Pre race nutrition - too much sugar? 3:55 Salisbury Circuit Race - The masters crit 5:25 Ketones between races? 6:28 Salisbury Circuit Race - The P/1/2 race 11:28 Post race nutrition 13:30 Hampton Crit - Masters State Championships 15:50 Hampton Crit - Race 2 17:45 Comparing my tactics of Salisbury vs Hampton 18:11 My numbers and my training 19:15 Upcoming races - Dirty Kitten, The purrito supreme 👋🏽 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

Mason Hollyman is a pro cyclist with Israel Premier Tech. While classified as a climber, you'll hear about his journey to the pro ranks whilst figuring out what type of rider he really is. You can find Mason at: https://www.instagram.com/masonhollyman_/https://www.strava.com/pros/12572856 Chapters 00:00 Introduction 01:17 What are your big goals of the altitude training camp? 02:20 What does your race calendar look like for the rest of the year? 02:56 Do you do well at altitude? 03:56 Mason’s start to the season – why was it rough? 06:28 How do you shape your year’s coaching? Do you work with a coach? 09:43 What kind of sessions do you like to do? 14:08 Power vs Heart Rate vs RPE 15:18 Gym Training 16:48 What have you learned about cycling that has made you better at cycling? 18:23 How do you refocus when things aren’t going great? 20:15 Who in the pro ranks are your mentors? 21:35 What sticks out on the training camp with Chris Froome? 22:33 What is your favourite food? 23:03 What are you trying to improve on for the rest of the season? 23:53 How do you plan out target races for the year? 25:53 Mason’s daily routine for success 27:53 How does the upgrade from the conti IPT team to the world tour team work? 29:03 Was there any failure that was a great lesson? 32:07 Mason’s long ride and race nutrition 35:15 Cycling Tech 36:32 Anything underrated in cycling? 39:49 Anything overrated in cycling? 40:49 ‘I never...’ 41:19 Mason’s Tips for success in cycling 44:44 How to keep up with Mason 45:43 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

Welcome to BikeRadio, the quick show that touches on topics that come up with EVOQ athletes, emailed questions to me, and aspects from our own training and racing. 👋🏽 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

In this episode, I'd like to recap some tips from North Winds Gravel Race in Rodman, NY, as well as the P/1/2 New York State Road Championship, at Capital Region.   Also, to start, I've had a bunch of questions after my video on Amateur Nationals...was it just a bad day? Why was I riding so much in France? It didn't seem like I was doing intervals... Well, the past 8 months has had some personal things going on that I'll quickly mention to add more color to what has been happening, especially for those who follow my training and were wondering "What the hell is this guy doing!?" Anywho, feels great to be back to REAL TRAINING AND RACING. Chapters 0:00 Intro - Bike race tales! 1:04 The one minute overview of my personal things 2:38 My self coaching  3:20 Amateur Nationals! 5:03 Landry is coaching me! 5:38 Why did I originally want to ride a bike? 6:25 Capital Region Road Race 7:33 My pre race nutrition - newbie cyclists listen up! 9:46 Captial Region Road Race 14:16 North Winds Gravel 18:21 There’s no training like racing 19:39 Upcoming races! 19:57 Wrap up VO2Max Training Pack: https://www.trainingpeaks.com/trainin...  VO2Max / Paceline Sim: https://www.trainingpeaks.com/trainin...  Anaerobic Training Blog: https://www.evoq.bike/blog/anaerobic-...  All Plans: https://www.trainingpeaks.com/coach/e...  Email me for Coaching Options: Brendan@EVOQ.BIKE  👋🏽 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/...  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=4765...  Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps  Mushrooms: https://shop.realmushrooms.com/ 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

Thank you to Cooper Johnson for joining me on the EVOQ BIKE podcast. Cooper currently rides for Hagens Berman Axeon Professional Cycling Team. Cooper and I chat about the training that it takes to be a pro, Cooper’s daily routine, how the sauna is used to aid performance, and much more! You can find Cooper at: https://www.instagram.com/ccooper.johnson/https://www.strava.com/athletes/8476582 Chapters 00:00 Intro and current training plan 05:50 Cycling metrics 07:06 Early season vs Race season training focus 09:21 Training volume 11:16 Which workouts show that you are going well? 12:44 Do you prefer stage races or one day races? 13:27 Adjusting to stage race tactics 15:10 What have learnt that has made you better at cycling? 18:25 What is your best attribute in cycling? 20:09 What do you want to improve on? 23:34 Cooper’s Daily Routine 26:38 What is the best piece of advice that you’ve ever received? 28:04 How do you reset when you hit a low? 29:01 How often do you do back to back hard days? 32:31 On bike nutrition 34:17 Off bike nutrition 35:22 The Sauna 37:54 Cycling Tech 38:49 Underrated and overrated in cycling 43:49 Cooper’s Inspirations 44:02 ‘I never…’ 47:21 Which races are you looking forward to? 48:12 Tips for success as a cyclist 51:32 Cooper’s advice for a newer cyclist 54:32 How to keep up with Cooper and 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

How do we get away and stay away? Or nail the hard finish? Good luck with the training and at your next race, or practice race, or group ride!!! 00:00 Intro to making the attack stick 00:45 So many variables; but this guy exploded 02:21 Attacking from the peloton, Hard Starts instead of 30/30s 03:56 Knowing 500W by feel...PRACTICE 04:50 Multiple surges 06:22 What does the surge "cost"? Know that feeling 06:50 Dropped at Capital Region P/1 08:50 Understanding full commitment to a move at the right time 10:18 risking it all; there's so many variables, not one answer 11:30 What if you don't know the course or competition? 12:40 Zone 2, so hot right now....😆 13:08 Training Distributions, 4 minutes is massive! 14:55 Conclusion, start small! 👋🏽 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

A big thank you to AJ August for joining me on the EVOQ BIKE podcast. AJ is the current Junior National TT Champion, riding for Hot Tubes Cycling. As a dual Road and CX racer, AJ has an interesting approach to training and racing. We chat about the training that is required to focus on the world championships in Glasgow, Scotland, the step up to the European level and much more! You can find AJ at: https://www.instagram.com/aj__august/ Chapters 00:00 Intro 1:10 How do you manage CX and Road? 2:30 How do you stay focused on what you are doing? 3:35 Training metrics 4:10 How does training shift depending upon CX or Road? 5:54 Zone 3 and current training 7:35 Solo vs Group riding 9:12 Stage race or a one day race? 9:45 Gym 11:07 AJ’s 2023 race calendar 14:35 What have you done to approach the European level? 19:04 Key cycling learning points 18:05 How do you focus on reading the race? 19:55 G Tour and Rochester training races 21:11 What is your best attribute in cycling? 22:50 What do you want to improve on this year? 23:34 AJ’s Daily routine 24:40 What is the best piece of advice that you have ever received? 25:55 Fast training rides 26:37 Road racing mindset 27:23 What is your reset button and how do you interact with your coach? 29:59 AJ’s nutrition 31:04 Cycling tech - Aero 34:30 What’s overrated in cycling? 36:48 Off bike nutrition 37:29 Pre race nutrition approaches 38:30 What is your biggest inspiration? 40:20 ‘I never…’ 41:55 Top 3 skills for success for AJ 43:30 How do I know what team to join? 44:30 What are you up to when you're not riding? 45:20 What is the best piece of advice to get to where AJ is 46:28 How to keep up with AJ and 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

DeltaG’s Brian McMahon and I chat about the recent advances in understanding how Ketones can increase your EPO and make you faster. We cover recent studies published using DeltaG, why you may want to try ketones to make you faster, and the use of Ketones in the TOUR DE FRANCE. You can find Brian and DeltaG at: https://twitter.com/BrianMcMahon126https://twitter.com/deltaGKetones Try Delta G Tactical ON the bike: https://www.deltagketones.com/products/g-tactical?discount=Brendan&rfsn=6916303.afbe269&utm_source=refersion&utm_medium=affiliate&utm_campaign=6916303.afbe269 Studies mentioned in this video: Ketones & EPO Study: https://researchportal.bath.ac.uk/en/publications/ketone-monoester-ingestion-increases-post-exercise-serum-erythrop Exogenous ketones and EPO Study 2: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP284346 Summary of these studies. The purpose of this study was to assess the effect of ketone monoester ingestion on postexercise erythropoietin (EPO) concentrations. Why Is EPO Important? EPO is required for red blood cell production. EPO is the primary regulator for production of red blood cells that transport oxygen in the circulation from the lungs to the tissues. Athletes ingested equivalent to 1/2 to 3/4 a bottle 1h and 2h post-exercise with a carb/protein mix, and blood samples were taken 7 times over 4 hours. In conclusion, ketone monoester ingestion increases postexercise erythropoietin concentrations, revealing a new avenue for orally ingestible ketone monoesters to potentially alter hemoglobin mass. Chapters 00:00 Intro 00:37 What is EPO? 01:12 Ketone and EPO study 02:05 DeltaG and Ketone uses 05:15 The benefits of Ketones based upon the study 09:29 How does the timing matter on taking ketones? 12:58 How does taking ketones alter blood glucose levels? 16:11 The focus from ketones 19:06 A key note on EPO studies 20:44 How to keep up with Brian and DeltaG 22:42 Performance of Ketones in the Tour de France 26:19 DeltaG Ketones in a 20 minute TT Study 27:01 Be critical of the studies! 28:11 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