EVOQ.BIKE Cycling Podcast

This brought me down memory lane! Where you are at today, is not where you are at forever! +++++++++++++++++++++++++++++++ Hey Brendan! I'm Ellen, I've been listening to your podcast when I'm keeping up on bike maintenance. I really appreciate the exposure to more advanced level training with your emphasis on 'bike - life' balance. I'm only a few years into cycling, and your podcast has inspired me to clarify what my goals are for this. I'm 46 and I love that you challenge people about age beliefs, and all other limiting beliefs. I just listened to your podcast about group rides, I have a training/etiquette question. I started doing social rides a year ago to meet people and to learn how to handle my bike with other people around me. Recently I have been challenging myself by going to no-drop rides that average a higher speed than me (most of these guys average 17-17.5 mph, and I can usually get about 16-16.5 mph.) My question is, if I'm the slowest rider and the rest of the group has to wait at a few stop points for me to catch up, is this 'ruining' the ride for everyone else? Is it more appropriate for me to go to drop rides and to return to the 'faster' no-drop rides when I'm closer to the average speed?

I don't want to be disparaging, but there is some massive confusion from inaccurate data posted about BHB and R,1-3 Butanediol. What are those? And what do we need to take for performance gains? Let's get into it. +++++++++++++++++++++++++++++ In this video, let’s discuss the scientific difference between ketone esters like Delta G, and other “ketone drinks” that contain just BDO, or R-1,3-BDO, such a Ketone IQ. Delta G Is 1 part BHB and 1 part R-1,3 Butanediol. Ketoneaid has products that mimic both, which is a great third party to compare these other two big brands to. More on that in the video! (What are "hard ketones"?) Others like Ketone IQ, HVMN are just BDO Ketonaid has a drink that is both, and also some marketed to get you buzzed. R1,3 Butanediol is an alcoholic ketogenic precursor, not a ketone ester, and we’ll talk about how this negatively affects performance AND some really bad test results in a study. The Delta G CEO even tried with @darpa and @nihgov to use 1,3 Butanediol because it was cheaper to make, however it was discarded since it was getting subjects drunk +++++++++++++++++++++++++++ Podcast with Frank from Ketoneaid: https://insideouthealth.libsyn.com/frank-llosa-the-truth-about-ketone-esters-and-how-to-spot-deceiving-marketing Ketoneaid HARD KETONES: https://shop.ketoneaid.com/collections/all/products/r-1-3-butanediol Check all academic ketone studies on our website or on the @nihgov website. 1,3B on cycling, intoxication https://pubmed.ncbi.nlm.nih.gov/30632425/ Glycogen Sparing: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30355-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413116303552%3Fshowall%3Dtrue ++++++++++++++++++++++++++++++++ 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/

What to eat on big training rides, especially when you are riding huge back to back days for the Rapha Festive 500? Let's keep it simple! ++++++++++++++++++++++++++++ I did a big mega ride, and this is what I used! 6h ride, 105m, 12,000k, 320 tss, 5700kj, avg bpm 134 https://www.strava.com/activities/8172788277 ++++++++++++++++++++++++++ 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/

https://youtu.be/HPIZ3tx8MOk Juggling schedules!? Use the weekly goals and be flexible. Now when things get crazy and you’re shifting stuff around, you can look and say: OK, what am I trying to accomplish THIS WEEK, just the next 7 day. And really the 5 days get crazy midweek. Bonus Tip at the end of the video! Weekly goals contain: volume intensity of sessions number of long sessions number of lift sessions maybe something to motivate you: complete one over under session this week, TICK THAT BOX. This will also help those of us that want to do MORE, do the right amount. there’s a reason it says 3h and not 4h. Or if i do my 4h today, i can do less tomorrow. BUT make sure i get that long ride in. This is so simple. but so valuable. Quick note on sponsors: i only select things that I use, that I have vetted, and that I TRULY believe in. I would work at a company that I represent. Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE +++++++++++++++++++++++++++++++ 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/

Video link: https://youtu.be/Kk_h_83qfLg Highlight: What to use the group ride for (besides the social fun!) Some thing you can improve on by using the group ride Using other riders as a litmus Bonus Tip! Kudos if you’re on a ride where you can get dropped. It shows that you’re trying to grow as a cyclist and not just show up to be top dog. What are you trying to improve on during the ride. Just hanging on to get dropped is not the best use of your time. I would pinpoint the section where you get dropped and how can you improve here? Save your energy FOR the big effort of the ride that you are keyed into do less if possible on the initial rollers. Don't close gaps for anyone Ride in the best draft possible Avoid the high outputs where possible. THESE THINGS MATTER. Find riders to use as a litmus: ranking yourself off the best rider there might be unrealistic. Save it for the BIG effort. the more z1 on this ride, the BETTER. I'd like to use this more as a race scenario than just a group ride. I understand that there is motivation to go hard when riding with a group, but we also want to use this to increase your power; dont just blast yourself early for the sake of it; utilize this to see how you hold strength versus others as the ride progresses…… i'm not seeing that happening right now. compare performance in terms of watts and litmus ranking after each ride…okay if did lower watts but better position, what happened that ride (better drafting, smarter attacks, no wasted matches)….higher watts and worse position. we all get MOTIVATEd by the gruop, so let’s use that to our advantage Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE ++++++++++++++++++++++++++++++++ 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/

You may prefer this in video form: https://youtu.be/W9RV1VT9YwE Nutrition Posts mentioned here: https://www.evoq.bike/blog/nutrition-cycling-performance https://www.evoq.bike/blog/cycling-nutrition-guide Hi Brendan, this is Ryan! I guess my clarity I’m looking for is, I plan to do Monday off the bike, Tuesday intervals 1-2 hrs, Wednesday high intensity intervals for about 1-2hrs, Thursday off, Friday the first dip into a longer ride, then leaving Saturday and Sunday for endurance training. Most of my Monday through Friday training times will start around 6:00 to 6:30 pm and I wasn’t sure if I should start my focus on carbs for dinner lets say Monday night and Thursday night? Or if I should be focusing the carb focus the day of the activity due to such a long stretch before my ride/workout from the night before? I’m new to the nutrition stuff, but I know how it has affected my ultra endurance mtb races significantly this passed year. So your article has helped me a ton with getting in the right direction creating my meal plan for this season. +++++++++++++++++++++++++++++++++ Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE +++++++++++++++++++++++++++++++++ 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/

You might prefer the video for this one: https://youtu.be/LZRWd50YWeQ  Highlights: What’s  trend on PMC chart to look for PMC Chart vs RPE feelings Non-bike fatigue Bonus Tip It's definitely something to think about.  I always feel best with a slightly negative TSB, but always tapered before an event to get well into the positive...might have to try going in without a taper. depends on the taper for sure; the word "taper" means different things to different people. I'd get rid of fatigue but still keep “some riding in the legs”, Even that means different things to different athletes based on their experience. One thing to look for is the TSB trending positive, but can still be negative. Cody stephenson doesn’t even use PMC chart with polarized athletes because he was getting values that didn’t match up with athlete perception. I have a guy who golfs 4h on Saturday….huge fatigue, but we don’t count that TSS because it’s not making him faster., we just need to monitor that fatigue. I would test this before a hard group ride or something and see how you feel! Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE Bonus tip at the end! Tapering before your event from this video: https://www.youtube.com/watch?v=-nRcySlOJ40 CTL can be misleading: https://youtu.be/OC9NX5iGNg8 Cody Stephenson Podcast: https://www.youtube.com/watch?v=UCRklfu6bIA Why Ride Endurance? https://youtu.be/4uld9mAlF7Y 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/

You may prefer to watch this episode: https://youtu.be/ggDPYNBjn00 A great question came in that really brought up ANOTHER question: how do we know what to train, and how do we balance our efforts? If we train one thing, we can't be training another. The question was: "Should we train our abilities in high cadence and low cadence (to mimic climbing) separately for threshold and vo2max efforts". When we train one thing, we can’t train another, sounds simple right? But how do we put this into practice? +++++++++++++++++++++++++++++++++++++++++++++ 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/

You might prefer the video for this one: https://youtu.be/Ab0IiSZoVDc One min VO2Max intervals? Are they a good use of time? Are they similar enough to 30/15s or other styles of tabata intervals? Or should we go longer? But, what if we don't have the mental capacity for that on this training day? What are the pro's and con's of this? A quick video to hopefully help you navigate training audibles that are bound to arise, especially as the weather starts changing! VO2Max Pack! https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft 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 Delta G Tactical: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

2023!!!! LGGGG!!! 🚀🚀🚀🚀🚀🚀🚀🚀🚀🚀 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 Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off