EVOQ.BIKE Cycling Podcast

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

Reviewing a time trial with an athlete, and these were his thoughts: This route sounds like a good candidate for a negative split. Get up to speed but don’t go out too hard, ride that descent maximally aero, punch it up the steep first climb, dial it back on the subsequent descent and recover, don’t mess up the turnaround. Save the watts for the second half and roast the reverse climb (longer but less steep), take the next descent as aero as one can, then truly empty the tank like life or death on the climb to the finish. Overall, work harder in the second half than the first. Gotta know the feeling on Time Trials and when breaking away! Like in this video: https://youtu.be/uTL9ZiG4Knc negative split in terms of power…wayyy more watts needed on second half can i use X watts of power so that I can still ride above 100% FTP for any portion uphill Brendan@EVOQ.BIKE. ++++++++++++++++++++++++++++++++++++++++ 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

What do we look for after a failed event? Case Study, Stelvio Gran Fondo What do we have for this overview: -Unsatisfied athlete…shooting for top 20 at Stelvio Gran Fondo and didn't accomplish it -Lacking in authentic Communication between athlete and coach; letting Training Peaks Calendar dictate the rides versus communicating how these actually felt. Training peaks is not the bible, be nimble with the workout scheduling -Comparing training year over year, basics -Look at the two events, so similar, what to look for in the failure? GET GRANULAR - don’t just say it was a bad day 00:00 Welcome to the EVOQ Podcast 02:00 Communication Flexibility with your training schedule Having a bad day but still looking at the data 04:45 Comparing the stats of the two events... both are over 15,000 feet of climbing in a day! Watts Pace Temperature Altitude Etc etc Small break in training 09:00 He had trained more before the event where he didn't perform as well.... 11:35 HOW DO YOU FEEL? 13:00 Transition Weeks...I don't formally call them this, but I might start to do so! Don't get BURNED OUT 15:00 Work stress; time away from Family. FAMILY FIRST, while accomplishing things on the bike! It's a tough balance for many of us. 17:00 What another coach thought of the TRAINING PROGRAM Progressive build How you rode strongly 19:45 Four recommendations; very similar to the EVOQ BIKE Power File Analysis: https://www.evoq.bike/blog/2019/7/30/what-is-a-power-file-analysis 23:28 Some big picture riding comparison 25:48 THE COMMENT that I feel had a massive influence on this ride 27:48 Wrapping it up Thanks for watching; please Like and Subscribe, and tell a friend! Stelvio Gran Fondo, 96.5 miles, 15,000 feet of climbing. just over 7h; 383 tss, 13.3 Stations Gran Fondo:  85m, 16,000ft, 12.3mph, 7h, 440tss, more tempo… 157 / 1100   did it on gravel bike

Check out our nutrition blogs if you need help! https://www.evoq.bike/blog/category/Cycling%20Nutrition "I need to lose some weight for this event in 2 months."  "Wait...what?"  Many of us are trying to lose weight from the old lore of "skinny cyclists". Thankfully that is dying and we're tapping into being "strong cyclists", but weight still matters.  When would you lose the weight, and how does w/kg come into play in American cycling?  Landry@EVOQ.bike.  Brendan@EVOQ.bike.

Sometimes we hear: "This isn't hard enough", whether we are in base season, or race season! Landry and Brendan chat about workout intensity, and how to make the most of your training time. 00:00 Welcome to Bike Radio! 00:10 Are the workouts hard enough? 00:24 training big 3 components: vo2max, lactate clearance, economy/efficiency 01:00 How to build up after COVID if your races are in a couple months 03:45 Did I do training races too early in the season? 06:45 Why you want to generate power aerobically in cycling. 10:10 Is more intensity the way to progress? 15:10 I love talking about 5 x 5 Vo2max old school intervals 18:00 Goes without saying, when Joey wants to go hard ALL. THE. TIME. Come on man 19:00 The first 3 months might be easy! Just wait muahahaha 19:40 Case Study: 20 hour weeks. What do they improve? 22:50 Landry’s closing thoughts