EVOQ.BIKE Cycling Podcast

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!

and some KOM banter at 4,000 feet between Landry and Brendan...who will now swiftly lose all their KOMs to others in the Boone / Blowing Rock NC area. 00:00 Welcome 00:39 What happens at altitude There will be a decline in your power output at different levels of altitude. 01:35 It wasn’t the breathing, it was the feeling in my legs that crushed me the most 04:32 Landry was born at 7,000 feet in Colorado Springs Doing openers at sea level 06:04 How much time do you need to acclimate? 07:30 Can you show up a day before the event and trick your body? Experience in Colorado Springs Experience at Albuquerque, NM 12:25 What would you do to prepare for altitude? You’re going to feel different; it’s not a bad day. Be mentally prepared for less power. 15:00 Mt. Evans Hill Climb to 14,000 feet 17:15 Avoid the red zone, don’t waste matches 18:50 Going to lower altitude Getting the body used to higher power outputs 22:42 George’s Gap KOM in North Carolina 25:36 Being able to “follow” a Strava Segment 28:43 Mast Gap KOM 29:50 Back to altitude; going High to Low…Be aggressive! Last week we launched our VO2max Top 10 Workouts guide with EVOQ Training Token to great success and dropped a ton of great content! Have a listen and read. As always, thanks for being a part of the EVOQ community and happy riding. https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft

This new athlete was super nervous about an upcoming group ride, and I know I was in his same shoes 15 years ago.   It's hard to feel uncomfortable when you're choosing this hobby and most likely used to crushing other aspects of life. And now you're going to go an get dropped. It's a weird vibe....but EMBRACE it. You will get so much better and grow a ton from this experience.  Please watch this if you're within your first 1-3 years of training and racing. I really think it will help you strive for more.  ++++++++++++++++++++++++++++++++++++++++   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

Alex decided to be captain today, and he poses a bunch of questions that peel the curtain back on EVOQ. How did we begin, what has the growth story been, and where are we headed!? This is quite different from our normal posts, but hopefully inspiring those that want to get into coaching (whether on a bike or elsewhere) and giving some more context to who we are as a coaching group. Thanks Alex! 00:00 Welcome to a different podcast! 00:10 Does my hair look good? 00:29 Meet Alex Balashov, Road Captain for today 03:17 “You can’t make money in the bike industry” 05:33 What’s the history of EVOQ.BIKE? 08:45 How did the shift of “just coaching a few people” to going full time happen? 17:57 Reducing the pressure of sales 20:05 We don’t run ads. Marketing 21:00 “I didn’t know what a coach would do” 22:20 How do you find other coaches ? 27:50 I want to help the coaches grow their business 30:08 How do the coaches get paid? 35:25 How often do the coaches talk? 39:55 Pricing 49:08 Templates 1:00:45 Are the athletes even distributed amongst all coaches? Are all coaches full time? 1:07:00 What makes an athlete great to coach? ++++++++++++++++++++++++++++++++++++++++ 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 Purchase The VO2Max Training Token: https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft

Circling back on an old video about what to eat for cycling. If you haven't seen our Nutrition Blog, check it out!  https://www.evoq.bike/blog/cycling-nutrition-guide 00:00 Welcome   00:10 The old video: https://youtu.be/tPzPN685PkY 01:15 RPE is higher without carbs  01:36 THIS VIDEO is about auditing your food intake  04:00 A run through at the grocery store  07:16 oops, Chips  07:55 Is this helping me get to my goals?  Avoid always eating whatever you want because you rode 4 hours.  09:25 Craig challenged us to reduce sugar intake off of the bike  10:26 Fake stuff bad.

Got a bunch of messages about this after Forrest got 5th. Everyone is the race was a Cat 1 cyclist, which is the requirement. Is it fair? Some thoughts. 00:00 Welcome 01:15 10th wheel to 5th 02:30 Pre-reg list 04:00 Qualifications to race Pro Nats 06:07 What is USA Cycling Domestic Elite? 07:55 Who should be at Amateur Road Nationals? 08:38 Dieter Drake idea; Pro teams of 3 only?? 09:35 What about being pro because they have "more support"? 10:15 What about riders that are getting paid? Are they pro? 12:25 What about support riders in US Pro BUT could win at Amateurs? Do they have to pick one or the other? 13:35 One pro cannot beat three great cat 1's 14:00 Don't shit on Amateur Nats 15:50 The field will never be perfectly even. FIGURE IT OUT. 16:03 Amateur Nats is THE ONE. Haven't been able to crack that one ;-/ Good luck with the rest of your season! confirmed riders: https://www.bikereg.com/Confirmed/55662 https://s3.amazonaws.com/usac-craft-uploads-production/documents/Nat-Champ-Docs/2022/2022-Amateur-Road-Eligibility-6.7.22.pdf https://s3.amazonaws.com/usac-craft-uploads-production/documents/DET-Application_2021-12-21-231002_yuez.pdf results: http://www.livelynxresults.com/viewrace.php?eventid=10676 ++++++++++++++++++++++++++++++++++++++++ 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 to Will for coming on, he's a very intelligent person who is crushing the race scene right now, even though he's really only riding in a support role, but finding himself with consistent results. Really enjoyed this chat! Thanks Will! 00:00 Welcome to the EVOQ.BIKE Podcast! 01:51 Welcome Will Hardin! Student, racer, and coach 02:30 Gut health Some educational background on Will. 05:30 Road Nationals: Who Should Be Eligible 10:20 Why did you start riding a bike? From Football to BIKES! His first race 12:20 Does Will get to pick which races he does with Project Echelon? 14:20 Let’s talk Training Diet 19:35 Harlem Skyscraper 20:55 How do you define yourself as a rider? 25:30 Velocious Sport! 27:17 Learning how important rest is! 31:16 Some gut lessons 101 35:30 On bike nutrition 38:40 AUGUST BIG PLANS! Gravel, upcoming races…. 45:25 What’s the big goal here? Judging progression in the cycling world? 50:35 Will shelling me. Not nice! 52:37 SUSTAINABILITY! https://www.instagram.com/williamrhardin/ ++++++++++++++++++++++++++++++++++++++++ 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