EVOQ.BIKE Cycling Podcast

I tried ketones, or what I THOUGHT were ketones, and nothing happened. Some friends reached out about DeltaG ketones so I've been testing them and WOW what a difference in product. I'll be doing a follow up video to discuss the popular ketones on the market, and what they actually contain: Delta G vs. HVMN vs Ketoneaid etc etc. We had 5 major questions on Instagram, so before I get more into how amazing these are and the science, let's do Ketones Part 1. Or Ketones 101! Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off Ketone Meter: https://amzn.to/3SCvyKA Glycogen Sparing Study: 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

I have a question I am wondering about. Unfortunately I can't afford a full coach at the moment due to other expenses and I go on my own regarding training. I am coming from 4 weeks and half of very high-low intensity volume. I did from a minimum of 24 to even 30 hours. Now I feel I got the base miles in me, I can go forever at low zone 2 and I believe is the moment to start push harder on the pedals. How would you recover from this big volume to not lose the gains but to be fresh for another hard but different training period? 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

A great Cat 4 Question for us all from a listener. Q for you to consider responding to - what do you think about incorporating more protein over carbs in the off-season (mainly base)? I recently made a few tweaks to my nutrition, for body composition, weight loss, and building muscle mass. I'm starting my day with a whey shake and NOT having carbs for breakfast or before bed - but ONLY on days where I'm not riding. One thing I noticed in the first week is this tired feeling that lingers throughout the day. Could my body be going through a withdrawal of some sort? For example, I still have oats for breakfast but its closer to 9 or 10 (2hrs after my shake) and plenty of carbs during the day but its focused from 11a-5p. I failed my first workout ever the other day and I was wondering, could it be because of this protein over carbs shift? I'm also mega tired from nearly doubling my hrs this year to last and lifting for the last month so, I don't truly look at this as a failure but rather a note to take a beat, enjoy some time off, reset, and get back after it. What do you think about this protein over carbs priority shift during base? Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Me on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs

Video: https://youtu.be/lsvmwc6NX-U What are the top 4 physiological determinants of your success? Let's dive into this! Blog links and training materials located at the bottom. GOAL: ride above threshold as much as possible without accumulating and utilizing fatiguing metabolites…lactate, which is created through glycolysis, can also be used as fuel if your aerobic system is well trained, so that development is a big goal, and we’ll talk on: The top 4 physiological things you need to train. HMU on Strava: https://www.strava.com/pros/5889 Training Plans: https://www.trainingpeaks.com/coach/evoq-bike#trainingplans    Lactate Clearance Workout Link (Part 1): https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-352646/lactate-clearance-vo2max-training-block-part-1-4-week    Anaerobic Capacity Link: https://www.evoq.bike/blog/anaerobic-capacity-cycling    Strength Only Training Plan: https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides

say it. it helps.

Have a great weekend of training and racing! In this pod, I want to highlight that YOU CAN ALWAYS MOVE A WORKOUT because life is throwing curveballs. I talk about some suggestions, but just remember to keep yourself honest on the sessions that you move, and you can use the mini weekly goals to do so. Let's GOOOOOOO

being nimble with the lifts, just like we are on the bike. sometimes an audible is needed Strong App mentioned in this one. If you need help with lifting, check out this guide: https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides 

Bunch of excuses coming your way.   tl;dr - aborted. zero mental energy Ha, loved that. Sometimes, as hungry as you are, it's better to skip the ride and rest up. Some thoughts, and maybe some ways you can effectively audible when the schedule just doesn't go as we want.

Great question came through the comments: I did 5x4 minutes and did my first at 133% and could only do the rest at 110%. is that ok? Or should I try and average the same power? In this video, we'll talk about: 1. one off efforts 2. repeatability and accumulating time at vo2max 3. When to PR 4. Incorrect FTP detected? one off efforts….good for KOMs, hill climbs, track events, but that is probably not why you’re doing this workout 5 x 4 repeatability for road race, gran fondo, etc When to PR? 133%….is FTP set correctly? Repeat wattage a bit higher, this may take time Also use HR to see f you’re working vo2 with lower power Muscular component of pushing big watts PFA for athlete 3x3, never spending quality time via HR or power Discord link: Interval Progression Video: https://www.youtube.com/watch?v=KA1utrhSlbI VO2Max Blog: https://www.evoq.bike/blog/about-vo2max-cycling-workouts VO2Max Training Pack: https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft Ready for the "offseason"? Time to get STRONG! https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides

This podcast is SO much more than time trialing, and I hesitate to post "chapters" because there are so many nuggets from Zach intertwined throughout. I wouldn't skip around! Thank you Zach!!! This was awesome! Please remember to Like the video if it's helpful, and PLEASE subscribe to the channel so we can continue to get more incredible athletes to share their tips and secrets! We need your help, let's get to 4k! Chapters below with bigger notes below that, and links to things you might want to check out. Chapters 00:00 Intro, Baseline Testing 04:40 Rapid Fire 10:43 What’s going on it October 12:00 Month before TT Nats Win Wind tunnel testing 19:30 May/June before TT Nats JMSR, Snake Alley…more than just TT’s 21:00 Riding every interval in TT mode 22:27 The secret workout…HOT temps, calibrating to environment Sauna prep Over Unders 29:10 Why does Zach have a coach? 31:10 Volume 2 x 60 tempo BIG TEMPO 37:56 GYM! 41:08 Biggest Goal for 2023 43:08 How to stay focused on the road 46:15 Five things he needs on the road 50:34 Nutrition, Underfueling 57:50 Time trial gear and set up 1:03:20 You have to go slow to go fast 1:06:54 Project Echelon Project! They are here to help! Notes on things that came up throughout: Do you define yourself as a TT specialist? I ask because I’m wondering “Big picture, how do you see training for time trialists” but maybe you don’t see yourself this way….tell us! what is different about preparing for the TT as opposed to road What was the most important aspect of your training What does your training consist mostly of in terms of volume and intensity? Favorite workout?  3h long tempo 2 x 60tempo Do you cross train or lift? Racing What’s your biggest goal race for 2023? Race routine whether the week before a big race or the day of? how do you feel in a UCI race where you aren’t the big dogs? How do you stay focused as a team on your job and level up. huge for cat 3’s trying to become cat 1’s Nutrition Pre, post and during races or training Equipment What stands out to you as unique about your time trial set up Conclusion Best piece of advice for anyone trying to get faster! Contact Project Echelon: https://www.projectechelonracing.com/contact.html Follow Zach on strava: https://www.strava.com/athletes/10545958 I'll take any leftover kudos lol https://www.strava.com/pros/5889 Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Lactigo: www.lactigo.com/brendan Zach Pod: https://podcasts.apple.com/ee/podcast/3-u-s-champion-fascats-explain-how-they-trained-for/id1381614039?i=1000575873388 Road To Gold: https://www.researchgate.net/publication/263010572_The_Road_to_Gold_Training_and_Peaking_Characteristics_in_the_Year_Prior_to_a_Gold_Medal_Endurance_Performance