EVOQ.BIKE Cycling Podcast

brendan@EVOQ.BIKE

QL rehab breakthrough? ELIEL KIT ORDER: https://eev1121-1-evoq-bike2022.itemorder.com/sale LactiGo!!! www.lactigo.com/brendan Best Chamois Creme: https://getcbd.pro/BRENDAN Become A Supporter: https://anchor.fm/evoqbike/support Free Coffee: http://s.trdcfe.me/BWnL3 Real Mushrooms: Code EVOQ.BIKE EVOQ Gear: https://grindcitydesigns.com/evoqbike/shop/home

Stage 4 of Vuelta Ecuador! Before we get to the chapters, don't forget our sponsors: LactiGo!!! www.lactigo.com/brendan Best Chamois Creme: https://getcbd.pro/BRENDAN Become A Supporter: https://anchor.fm/evoqbike/support Free Coffee: http://s.trdcfe.me/BWnL3 Real Mushrooms: Code EVOQ.BIKE EVOQ Gear: https://grindcitydesigns.com/evoqbike/shop/home 00:00 Coffee Breakaway 00:25 how to pronounce Govero 00:55 What’s Matt Drinking? 02:30 Edwin Norena coffee profile (FREE COFFEE http://s.trdcfe.me/BWnL3 ) 04:00 Coffee Talk 09:10 Stage 4 Vuelta Ecuador 10:00 Stage Profile 11:30 How Matt say the first 30 minutes shaping up 12:55 Using the group to try and sneak up the road, read the race 14:15 Early break 16:05 Bridging to the break 17:55 Wise words from Max Korus winning Road Nationals 20:40 big group bridges across 22:25 everyone is working 25:38 Last 20 miles 28:20 Matt’s regret from the stage 30:15 stage win or wear yellow? 33:00 How do you judge when to jump across without dragging everyone up to your teammate? 38:40 Mistakes made when a teammate is up the road 42:20 So much credence to WKO cycling data; so much is missed 43:15 The Quito Party! Not for us, while we were sleeping; or trying 45:15 The bus ride to Quito and people getting sick 49:26 Quick Reishi testament from Matt 51:30 The band tickled Matt 56:00 Before Stage 5 sleep. ;-( 58:30 Stage 5 preview; “What’s your biggest war story / most epic day on the bike?” 1:01:30 Matt and I are new friends, not OG. Yet. 1:02:30 Food choices during the stage race…afterthoughts on our diet

Here's the link to the full blog! https://www.evoq.bike/blog/tempo-cycling-important Please subscribe or leave a review, 5 Stars is greatly appreciated. Don't forget our sponsors: LactiGo!!! www.lactigo.com/brendan Best Chamois Creme: https://getcbd.pro/BRENDAN Become A Supporter: https://anchor.fm/evoqbike/support Free Coffee: http://s.trdcfe.me/BWnL3 Real Mushrooms: Code EVOQ.BIKE EVOQ Gear: https://grindcitydesigns.com/evoqbike/shop/home

"Sorry Babe, I have a crusher ride tomorrow, time for bed".   Chapters  00:00 Men's health 1:00 sex drive and performance 4:00 really wanting it or being able to make it happen 8:00 the 5 bullet points  9:00 what did Patrick initially think of this topic, and the initial fatigue of initially starting his training 10:30 Andi regarding Relationships, performance, well being 11:15 Finished a race and peeing hurts 12:30 on the rivet all race and the post race pain 16:00 Brendan’s change of saddle after 135,000 miles 19:30 Andi, coming from pro peloton, you work with what saddle from the sponsor “works best” 22:00 children are the hall pass 26:00 keeping everyone in the family happy while riding a lot 29:00 Getting focus back to complete tasks after a long ride 32:00 Mitigation strategies for the fatigue that comes with life or training Diet, sleep, rest weeks 35:10 The foods to keep the energy levels high 37:00 (timestamp?) LIFTING WEIGHTS 41:00 libido from training vs getting older 44:00 hormones besides testosterone; stress hormones, cortisol 45:00 short burst training, 5s sprints x6 46:00 hormones for happiness; this is all related 49:30 overtrained leads to vastly reduced sperm count, so affects those wanting to have children  Some notes we had before the chat.  (1) The inherent fatigue of this whole enterprise;   Fatigue = decreased libido;  (2) The mechanics of riding;   Being on my perineum for several hours a day can’t possibly be good for blood flow or erectile mechanics.  (3) Increased stress;  Exercise is a good way to manage or reduce stress, but a training plan also creates stress because it has to be balanced with everything else in life. Add physical strain to that, and it’s somehow more stress on the body and the mind — it has to be.  (4) Hormonal/metabolic effects of training; really out of my depth here, but imagine there are some and that they bear on sexual arousal and performance;  -LIFTING!!!  (5) Maybe dehydration warrants a bullet point of its own. No matter how hydrated I am, I’m dehydrated after a tough workout. I can drink all I want; for sexual purposes, I’m clearly still dehydrated.

Volume is King; and progression should be viewed more as maintenance before you hit a true Build Phase. Then you can look towards progression, but even then, the Micro Progression is arbitrary. Don't overcomplicate this. Also, 5 Blocks To Racing will get a 2022 update and tweak to reflect this.

This is a good conversation to have with yourself. If you listen, listen until the end. Spotify users: please leave us 5 stars!

Races coming soon.

Athlete Comments: warmed up with 3 sets of weighted squats to wake up my legs. - felt a bit groggy after a long day yesterday (home by 9.30pm). - legs felt good, was ready to rock and roll. Managed all 4 intervals fine. Last minute of each one is always tasty. - feel my legs are stronger, but want to build this up more. I think based on how this went integrating the following may help (just from feeling) a) more constant threshold efforts to get mental toughness back b) increase RPE of squat work and legs. c) do some burst exercises at XC ski too. ------------------ My Comments tasty lolol. a) would disagree here as too much of this can really, REALLY flatten you out. i think the over unders might be a better way to go.... b) i would stay steady here; this is when we want to pile on too much ,esp with skiing in the mix now. don't get greedy, but keep making gains c) be careful; you do not have the technique mastered. i would not overdo this. sorry to highly disagree with all these comments but it really looks like the classic "i'm seeing gains, let's do more!" Don't let the ambition get in the way of success. Steady Freddy.

Thanks Debbie!  00:01 How was Thanksgiving  00:28 Debbie brings rollers; smart!  1:00 27F rides, NO MORE  1:45 EVOQ practices what we preach; we’re in the streets!  2:54 Debbie Milne Intro!  You might not enter half of the races that she has won!   Wellness Dietician and Sports Nutritionist Consultant  5:00 Wellness, Balances in health; this is so good!! 6:00 NINE Master’s Nationals Wins  6:30 It’s hard to win  7:00 Being marked; the second win is way harder than the first  8:50 Can the deep passion for cycling be a hindrance to the overall wellness of ourselves as athletes?  13:15 Nutrition; the food mentality and athletics. Calorie counting. Newbie nutrition knowledge  16:25 Why cutting too many calories is not a good thing. The body WILL fight back.   “The food environment.”  Bumping up the protein.  22:35 Focus on the feelings of food at times  24:15 Life before cycling (Brendan)  25:20 Eating disorders  29:20 “wait until you get older” is BS!  31:00 functional foods!   33:40 Why you need CARBS on the bike!  Low glycogen stores can affect muscle function  Stronger over skinnier  35:20 Most important aspect of her training  37:00 The long ride  37:20 Preseason intervals  40:30 Raising your VO2Max through BASE MILES. Train your VO2Max with a long ride  41:20 When do you go harder?  45:25 Big change I’ve made in training; less intervals!!  Burnout by Nationals  Feeling fresher, and better, for longer  47:30 coming into a good level of fitness and trying to stay there  48:45 Stacy Sim’s Roar Book Training through different hormone phases  52:20 It’s not always a perfect run up to the race  56:05 Joeypants is back  59:08 40+: I’m coming, and I’m bringing some ganggang with me  1:03:10 When the women all get grouped together  1:12:43 Thoughts on lifting  1:15:30 why my criteria for athletes is that they simply need to want to get better  1:19:15 Parting words for the people  Love to ride the bike!!! The EVOQ store! https://grindcitydesigns.com/evoqbike/shop/home Want free coffee? Check it! http://s.trdcfe.me/BWnL3 Insane CBD deals!! https://getcbd.pro/BRENDAN