EVOQ.BIKE Cycling Podcast

Huge thanks to Stephen for coming on again. Our original podcast can be found here. In this episode, we chat: races - 18 race days. role on squad in Volta Valenciana (2.pro) ruta del sol 2nd! MVDP 100g an hour SMP -6 degree aero carbs rest day ride or full day off the bike chain waxing for key events 90 degree arms on hoods rowing machine upcoming races: tour of sicily dunkirk support for sprinters tro bro león tour of norway talk smack in parking lots galaxy brain volume MTB - bike handling, stay in race mindset aero do weird stuff

brendan@evoq.bike

Tom and I catch up for 20 minutes, chatting Time Trials and the start of road season. We then catch up on Nils Van Der Poel's How to Skate mega training guide that he released. Then some other training threads. Hope you enjoy this chat, on all things aerobic training! Brendan@EVOQ.BIKE As mentioned in this episode, How To Skate Road To Gold Tapering Tom's Anaerobic Blog

a little tangenty here, and apologize for a few pauses, but thought this was interesting and wanted to share. 

Cat 4 Questions brendan@evoq.bike 

I am training for a 80 Mile Gran Fondo this summer and would like some feedback/recommendations/tips on Diets to follow. I bike 3/4 times a week, and play ice hockey twice. My three main questions are: I am looking to stick to about 50% Carbs, 30% Protein and 20% Fat. I feel that if I don’t get enough Carbs I feel sluggish (from a previous breakdown of 40%, 30%, 30%). Does this mean that my body might become more used to using Carbs as opposed to Fats to fuel my ride? Would I want to use Fat more? I’ve read about getting a post-ride meal, at 1g per 1kg of carbs, and 10-20 g of protein withing 20-30 minutes of riding. I imagine though that this isn’t always the case, for example between a 1 hr ride and a 1.5 hr training session. How are the quantities written above changed depending on intensity? For example, an all out ride --> 1 g for 1 kg, and a 7/10 effort ride might be 2 g for every 3 kg? I haven’t ridden more than 1.5 hours at a time, but at what time should I start eating? After 1.5, 2 hours, or even as early as within the first 30 minutes. I would just like to begin training that portion as well, with reaching back ni the jersey pockets, seeing what suits my gut, etc.

DISCORD: https://discord.gg/ThTYry6kuE Free Coffee, SRSLY: http://s.trdcfe.me/BWnL3

please listen if you are trying to upgrade. mindset, tactics, RACE PREP.

and tangents.

brendan@evoq.bike    www.evoq.bike/blog