EVOQ.BIKE Cycling Podcast

Cat 4 Questions returns, with 4 solid Q's from an athlete before our monthly zoom call. I really dug these, and have been asked them before, so thought it would be helpful to post. 1. Don’t really feel like I need a “physical” recovery week, but maybe a base week would be helpful for a “mental” recovery. 2. You said that a 20 minute effort isn't that long of an interval. What’s a long interval, and how do we work toward that? 3. I was doing a punchy little climb the other day. Typically, I start feeling it burn and I back off the gas. But I kept pushing through this time and let the legs burn up. Recovered a bit on the descent and then got back to pedaling. How long/hard should I be pushing through efforts like that? 4. At a point now where it’s becoming very difficult to fuel for harder workouts AND stay in a calorie deficit. So do we need to do base for a bit? Does it make sense to mix in some efforts here and there on occasion? Or do we really just need stick with one or the other? ++++++++++++++++++++++++++++++++++++++++ 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

The point of this video is that if you are thinking about lifting this year for 2023, here's your nudge! Do it! There are no doubt a ton of physiological benefits, from added strength and hormonal changes that take place, but there's also the anecdotal "extra gear" that you develop. It's hard to describe until you witness it yourself. While there should be no denying that getting stronger will make you a better cyclist, everyone doesn't believe this. I'm not here to convince you to lift or strength train; that argument is exhausting. If you think just pedaling will make you strong, go for it. However, muscles push watts. No, you're not going to get bulky and weigh too much; you're going to get strong. A new athlete made an interesting initial comment and I just crushed a big KOM here in North Carolina after 2 months back in the gym post-COVID. Here's your push to start crushing some weights. https://youtu.be/gXYoRp3-yuc

A gravel racer, a Cat 3, a Cat 4, and Brendan walk into a bar. JK.   An athlete had some end of day 30s efforts that got me thinking about his fatigue resistance.  I started looking at other athletes charts, and started to see some interesting "ballooning" where there might be some weak spots in their training, IF it applies to the events that they are doing. ie, this is probably not very important for cyclocross or track riders!   If you have more info that you've found useful on this topic, please share it in the comments on the YT video, link below!   https://youtu.be/Tv4jb7Nh29w ++++++++++++++++++++++++++++++++++++++++   Full Blog With Training Tips: www.evoq.bike/blog  Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Hit Me Up on Strava: https://www.strava.com/pros/5889

We need to improve our position so that we don't get dropped when the big girls and big boys HIT IT HARD. It's really hard to "out watt" bad positioning, especially if you aren't the big hammer. Hopefully this video gets the juices flowing as to how you can improve your positioning to stay at the pointy end of the group ride or race. Positioning, cornering, strategy, energy conservation...Then drop the watt bomb!! ++++++++++++++++++++++++++++++++++++++++ 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 https://youtu.be/RVnpyRBqObk

Hopefully this helps us all bring our A++ motivation and game if we truly want to get faster!   ++++++++++++++++++++++++++++++++++++++++   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

Common question about what your next training block should be. But, how can anyone answer that when they don't know what you've BEEN DOING, and what you are PREPARING FOR. What are your strengths? Weaknesses? Upcoming race details? etc etc Some questions that you can answer to help guide your training more accurately. It just takes a little ownership of your training! 00:00 What should I train next? 00:10 Your race is in 2 weeks?! 00:45 Just finished TDF Route. 115 mile Road Race at the end of August. 01:10 Use your training buddy!01:45 Should I Work on Speed? More Rest? Long weekend rides? 02:25 how do we give him a good recommendation? 03:20 Things we don’t know. Past 6 months; past year; how good is he actually? 03:35 The biggest worry in making a recommendation that is responsible 05:05 What CAN we give him as a tip? 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

Huge thanks Luke, appreciate your time and knowledge! Check out the show  notes below. 00:00 Welcome to the podcast 00:32 Who is Luke Lamperti? 00:58 Background 01:17 Rapid Fire! High or low socks Long ride: Gels and bars or candy and sandwiches Speed suit or bibs & jersey Tires width: still 28s waxed chain or wet lube Tubes or tubeless… In the gym or not worth it Group ride or solo smash Black or white socks Self coached or coach Road Race or Crit? Stage Race or One day? 03:00 Which is more important? Road Race Nats or Crit Nats? 03:50 What translated from Motocross? 04:55 Peter Kennaugh Coaching 07:45 Most important aspect of his training 09:20 What’s your main limiter, and how do you address this? 10:40 Do you want to be a GC guy or one guy classic’s racer? 11:20 Ever trained too much? 12:25 Gym work 14:30 Biggest things he’s learned racing Elites vs U23 15:40 How he linked up with Trinity 17:20 What makes him feel ready for a big race? 18:33 What’s the brain doing in the last 2 laps of a race? 20:25 Result he is the most proud of? 22:44 Biggest goal race….Monuments? Worlds? 23:40 Giro or Vuelta? 24:18 Nutrition 28:50 Anything unique about his set up? 30:45 What does it take to become a pro cyclist? 32:45 Sticking with just road? 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 Plans and Tokens: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq+bike&index=0

We all know every athlete needs customized workouts; I got a great question from an athlete about what metrics I look it after commenting that his HR didn't get as high as we wanted in the hard start vo2max workout.   But what do we do for lactate clearance intervals?  How does your rider type affect this?  Hopefully this helps you dial in your training!   ++++++++++++++++++++++++++++++++++++++++   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 Brendan@EVOQ.BIKE.

So you watched the other video about going out and riding with or racing faster athletes.  Now you want to figure out how to avoid getting dropped. This athlete got popped on a 4 minute stair step climb, so I'll show you how to break down the w/kg AND discuss how taking surges into account is crucial, as w/kg rarely tell the whole story unless it's a TT effort away from a group on a flat course. Some things to consider first, that will allow you to stick with the leaders for longer: -Drafting -Energy conservation: closing gaps efficiently, Not closing everything, NOT overextending yourself -being smart: Rider who pulls on from and explodes every week…get to the end first, because that’s going to be where it gets really spicy -cornering -positioning: can’t outWATT bad positioning! -nutrition for later surges (100g of carbs per hour)…. -recovered from previous efforts in the week -repeatability and depth will continue to improve, also consider higher CTL if feasible and RESPONSIBLY GROW so i looked into this climb more. I looked at your  competitor since she finished in the first group and I could get her power data. the climb was two separate chunks…. 1m40s @ 3.9 w/kg 1m45s @ 5.5 w/kg! dang (This spans 270w to 380w for 69kg rider) overall, there was ~ a 4m stretch at 4.3 w/kg (297W), but as we can see above, it’s not constant power. Biggest surge at 460w Athlete has done in lifetime: 1m40 @ 4.5 w/kg…mock race 4m @ 3.8w/kg, so you’re not matching the watts, but that’s because of the second surge…. 69kg, needs to do: 1m40s @ 380W, which in past 3 years you’ve done 322…. Need to do 4m @ 262, with surges well above, and she actually has done 260W at this duration (this race!) holy cow you basically had 4m and 5m lifetime PRs, and blasted season PR #s across the board. A quick hit and more a very short vo2 effort.Let’s hit some short vo2 with a hard start…i’ll cook something up.

Huge thanks to Brendan for sharing some of his time and amazing insights on his stellar career thus far. He joined us from Track Camp in Colorado Springs! Stoked to see where the cycling adventures take him next! Thanks Brendan! 00:00 Welcome to the podcast! Interviewing Brendan Rhim today 00:35 Who is Brendan Rhim? 01:35 Rapid fire! High or low socks Long ride: Gels and bars or candy and sandwiches Speed suit or bibs & jersey Tires width: 25 or 28s or…. waxed chain or wet lube Tupac or rage against the machine Tubes or tubeless… In the gym or not worth it Narrow or normal width bars Group ride or solo smash Black or white socks Self coached or coach Stage race or one day race? 05:28 What’s the bread and butter of your training? 07:00 Strong faith in his coach Jesse! 8:30 Knowing when to push and when not to? 12:59 Volume. Lol 25h is not a big week. We are all slacking! haha. 14:40 What workout gets you stoked? 16:10 Main limiter than you’re working on? 18:30 Confidence; his evolution of it! 29:05 Living in Europe, the vibe 33:00 What happens if you don’t make it to World Tour before you turn 23? 35:30 The thing he is still chasing! Love this! 38:30 Getting unexpected results against the big dogs 40:10 Track life 47:10 Nutrition 52:50 Final Words: Listen to this!