EVOQ.BIKE Cycling Podcast

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

I like the "don't overthink it ". That's me in a nut shell. I can get caught up and overthink on a lot of things! It's easy to want to plan the entire season and figure out everything all at once, but sometimes we need to let the training come to us; and see what life dictates! It's not always easy to embrace this, but hopefully this athlete's story help you let the riding and events happen when they are possible. Good luck! 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

This was an awesome interview with TJ Eisenhart. You probably know his history of going from being one of the top US Road Cyclists and shifting towards gravel racing and starting the Imaginary Collective. We talked about all current things going on from bikes to art projects. Check out the show notes below, and be sure to check out his Insta page! It's awesome! https://www.instagram.com/tjeisenhart/ https://www.instagram.com/evoq.bike/ Check out our blog with training tips: https://www.evoq.bike/blog 00:00 Welcome TJ Eisenhart 02:00 The entrepreneurial hustle! PUTTING IN THE WORK. 06:10 Living in the present The biggest religion is smiling. Mormon growing up. 12:00 Inner conflicts and pushing that onto other humans. 15:00 Road cycling environment; was TJ meant to be there, or did it stifle creativity? 18:15 Wim Hof Breathwork and Cold Water…can a pro cyclist hold his breath longer than 60yo women?! EGO! I’m the best. I’m strong. 23:00 Signing with BMC. Be careful what you wish for, and ask for. 24:45 Palace Skateboard and alternative races 32:20 Should you only do what you love? 40:00 Taylor Phinney Conversation at Unbound 42:15 Imaginary Collective Curation 47:15 NFTs. We are going to have to collaborate with EVOQ.NFT 58:00 Breaking down in order to come back stronger 59:00 A really humbling and open moment. Wow TJ, a huge share. 1:07:00 reciprocating energy through messages 1:10:00 Can TJ get me on a mountain bike? Yikes! 1:11:00 NFTs 1:14:20 DUCKS

So you found cycling late in life? Or maybe you're 35 and wishing you found this when you were 18. Well, we didn't, but keep after it! The journey is so amazing, and you are going to grow SO MUCH!! When you are 3 years into training, you are still a newbie and have so much more to gain. ++++++++++++++++++++++++++++++++++++++++ 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

"These 6 efforts are nothing like doing a crit? Why can't I go to the crit instead?"   Max watts reached in TRUE anaerobic training is going to be higher than your 1 minute max in the crit...and you're going to do this for a many reps!   Anaerobic blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling email: brendan@EVOQ.BIKE.    Follow Me on Strava: https://www.strava.com/pros/5889  Please Like and Subscribe to the channel!

YT link: https://youtu.be/G0OAoYLnBbk And some community building chatter feedback welcome: brendan@evoq.bike 

Part 2 of our conversation about cycling training!  00:00 00:26 I don’t hate sweet spot, I hate the overprescription of it  1:33 When would Tom Bell Prescribe Sweet Spot? what is Sweet Spot training good for?  Over unders  Overly structured BLOCKS (?)  Working the systems versus just arbitrary blocks  4:00 Crit training; don’t get too specific  4:35 Athletes enjoy sweet spot  4:51 LISTEN TO THIS  5:40 Muscle Fiber types  6:35 can you polarize too much? Crossing over and using all muscle fiber types (this is why is prescribe TEMPO riding!)  Training the in between fibers.  8:20 Tempo vs Sweet Spot  8:50 Sweet Spot for consistent pressure on the pedals  9:53 Looking at Lactate Threshold  12:40 VO2Max work; don’t slide down to Sweet Spot  14:30 Sweet Spot final notes. Not for FTP increases  Well rested for VO2Max  15:43 Sweet Spot is overly fatiguing but hard to see when you’re always riding at Sweet Spot  17:30 Sweet Spot for Long Climbs on big gran fondos  21:05 When the RPE goes up, that doesn’t mean GO HARDER!  22:32 The Marketing of VLaMax  23:00 Hyperfocused on one metric  the availability of the metric for us not in a lab  25:00 How does Tom Bell utilize VLaMax, if at all?  27:00 Practical value from VLaMax  Measuring lactate ACCUMULATION vs PRODUCTION  The method to testing: Vo2max test  33:53 The method Lactate threshold testing and variables that affect the results  Very protocol specific. Diet affects lactate.   34:48 MOXY Device  SmO2  I love how brits pronounce Capillaries   35:50 Wrapping it up, VLaMax and how to utilize metrics in the real world! Step away from the algorithm!  37:35 Putting metrics before the performance…Tom drops some knowledge here!!!!  42:00 Final Thoughts!