EVOQ.BIKE Cycling Podcast

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

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