EVOQ.BIKE Cycling Podcast

"Only three out of 11 athletes took a rest day during the final 5 days prior to their most successful competition." This is a really interesting paper called Road To Gold. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0101796 What happens when we look at General Preparation (Base) , Specific Prep (Build), Race Season, and Pre-peaking and Peaking phases, in terms of training volume, training intensity, and days off? Not what the theories might tell us. Discussed: annual training characteristics, training volume, peaking characteristics, peaking trends, intensity distribution, and rest days. What do you do for a taper? ++++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/

Video: https://youtu.be/7FsPh1ohjrU  By request! What do I eat on a rest day, and what about a training day? And some nutrition tips or things I do to stay lean (or try to!) This got fatiguing to film everything lol. +++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/

Video: https://youtu.be/6F6U0ip7rSE  A lot of times in these videos I’m talking athlete to athlete, like how I talk about different workouts and training models when I'm chatting with teammates or friends who race. Someone asked what my coaching philosophy was, so I laid out some bullet points that you can use to always ask yourself, and the answers should help you know: Is my training headed in the right direction. I'm only one coach. Get opinions from other people as well, but these principles do not favor one coaching method versus another. ++++++++++++++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/

You may prefer to watch this: https://youtu.be/WcebZWFYy5k Lactate Clearance…my experience with constant power, then experience with lactate clearance. Why using them is a more optimal way to increase your FTP, and then let's talk about Build Phases! Suprathreshold riding with rest reduction, which will accomplish VO2Max training without doing super crazy vo2 intervals. This does a LOT in such a succinct block of training! Your time is OPTIMIZED Free info on this here: https://www.evoq.bike/blog/cycling-interval-workout-guide If you don't want to build it: https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-231558/new-30-minute-best-6x6-rest-reduction-block **************************************************** Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/

Optimal Winter training….I'm a huge proponent of volume and long endurance rides to build the aerobic foundation, but you might need to do Three 1h workouts versus getting burned out doing just endurance on the trainer. I was inside on a trainer 3x during the week, then long winter road rides, but what if those long winter rides just aren't possible? What would be ideal if you lived somewhere warm? Most important, What’s realistic? Let's get to spring without being mentally burned out. YOU CAN DO THIS!!!! **************************************************** Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/

YouTube video: https://youtu.be/_hxancPU_VQ Caught up with the creator of this wild bike, Robert, for a few of the main questions from Instagram, after the video passed 10 million views, and over 150,000 shares. 1) so how does the bike work!? 2) the danger of the chainring near face 3) how do you turn and descend 4) what made you do this!? 5) pros and cons onf this bike 6) do you see a future in this? ++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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 Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/

Athlete: So based on what your saying it might be a good time to do the Wahoo 4DP test.  That would not only get us a 20 min effort, but also be a chance to measure a couple of sprints, a 5 min MAP, and a 1 min Max.  We had talked about this one a few years ago but I never ended up doing it and I think hit a ramp test instead.  If I'm feeling good on the weekend, maybe that will be a good time to do it.  Don't love doing these tests but perhaps the time is right for one now. ++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/

Surprisingly get this question more often than expected: What do you buy at the grocery store when you go? Would you show us what you love to get? Biggest takeaway: stop eating chemicals that you don't know what they are. Hopefully  this helps you dial in your nutrition goals! What else did I miss that I should be getting? Would love to hear of your favorites. ++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/

Hey Brendan! I'm in the southern hemisphere here, how much vo2 per week is required for getting peak fitness during summer? I'm riding 10-12 hrs per week since September and do 2 60min crits a week and usually another vo2 session as well but feel the quality isn't there yet for efforts over 3mins, if I try more vo2 I end up too fatigued though. Could you link your best vid I can follow up with ++++++++++++++++++++ are these 2 crits on different nights?! i hope the same night, otherwise you have 3 realllly hard days, that's too much IMO. I'd drop one of the crit nights hey Ben, check out this one for different thoughts on different types of vo2 which might be helpful for you...longer doesn't have to mean harder, and quite often the opposite. You can use a hard start then ride just above threshold to hit 90% max hr and get some good vo2 adaptations that way. https://youtu.be/h2T4lVBNvMo  I'd also search "vo2max" in the search box and we have a bunch of other ones that may help you out.  2 crits and 1 vo2 should be enough for summer, and change it up with different types of vo2 sessions. and re the fatigue; you might want to cycle off that 2 crit / 1 vo2 every 6-8 weeks, it definitely is fatiguing. I switch up to lactate clearance work or some thing more ftp based, then back to vo2 hard ones.  hope that helps! good luck!

Can you do too much base training with 20h weeks? What about a lot of only zone 2 endurance riding? great question from the discord! Let's see what's best for Stijn, and hopefully you can apply this to your upcoming training! +++++++++++++++++++++++++++++++++++++ Base Video: https://www.youtube.com/watch?v=4uld9mAlF7Y Base Training: https://www.trainingpeaks.com/training-plans/cycling/tp-371709/winter-base-training-12-weeks +++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog 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://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical  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 Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/