EVOQ.BIKE Cycling Podcast

Josh has been in the throughs of leveling up with the Pros in the US Cross Scene. It's been harder than expected to get those UCI points, and he shares some insights that are applicable to anyone that is upgrading and seeing a newer, and faster, race unfold before them. Thanks Josh! HHU with questions, Josh@EVOQ.BIKE Brendan@EVOQ.BIKE

Josh breaks down an experience he had a cyclocross race. Don't be a jerk! Learn from your mistakes! Josh@EVOQ.BIKE

Josh explains how race eligibility and call ups work for all cross races, from cat 5 to the World Championships. There are a TON of specifics here and random criteria. If you get lost or if you have a question/comment then HIT ME UP - Josh@EVOQ.BIKE.  These links are super helpful! Cross Results https://www.crossresults.com/ Cyclocross24 - the BEST site for cx results & series info https://cyclocross24.com/ UCI Cyclocross Regulations https://assets.ctfassets.net/761l7gh5x5an/3X0PPNdbWNAhMGaZzKly8J/d0da9887861cd4b084f7904ac4c70067/5-cro-20200612-e.pdf USAC 2021 World Cup Selection Criteria https://s3.amazonaws.com/usac-craft-uploads-production/assets/2021-2022-World-Cup-Qualification-Criteria-final.pdf USAC 2021 Nationals Eligibility & Call Ups https://s3.amazonaws.com/usac-craft-uploads-production/assets/2021-Cyclocross-Eligibility-Rules-Call-Ups-FINAL.pdf USCX Series Info https://uscx.us/ ProCX Series Info https://usacycling.org/national-calendars/pro-cx?gclid=CjwKCAjwtfqKBhBoEiwAZuesiGAv-XNRGODu2I0cS8THe9-zzwHOrtSdEuA4g22GW37aGNlzMl35AxoCGr8QAvD_BwE#procxcalendar 2020 UCI CX Rule Changes Explained http://www.cxhairs.com/2020/02/16/2020-uci-cyclocross-rule-changes/

Kudos Lee. 🙏🏽🙏🏽🙏🏽🙏🏽

Brendan@evoq.bike

Dear Lord, Those 2010 Numbers. I can't even. I've been commenting on the question: "Have I been riding too much tempo this year, now that I live in the Blue Ridge Mountains?" Now that a 4 hour ride equates to 7,000-8,000 feet of climbing, I've seen an increase in some Zone 1 time (switchbacks and some crazy descents); but what about Tempo? Riding tempo is good, but like anything, too much of it is not. https://www.evoq.bike/blog/tempo-the-silent-killer How has my power distribution changed? How close am I to the 95/5 or 90/10 that they talk about with Polarized Training? https://youtu.be/6MXJnHR7TSc

Josh talks about some discussions he had with several cyclocross athletes regarding planning for the first lap carnage that inevitably happens in every cross race, having a race plan and being ready to alter the plan (improvise!) and finding wins in every race! Questions? Comments? Ideas? Josh@EVOQ.BIKE 

If you race cyclocross then you're aware of the constant bursts out of every corner and how they slowly wear riders down...but could you be making things worse for yourself? Josh talks about the accordion effect in cross races and why you should have a plan to combat it before your next race! Questions? Comments? Ideas? Josh@EVOQ.BIKE

From Harvard Business, but SO applicable to cycling training! Stay Motivated Through Uncertain Times You've probably heard it before, and it’s true: we’re living with unprecedented levels of uncertainty. And not knowing what’s coming next is tough on our brains and our motivation. How can you stay engaged when circumstances are constantly changing? Here are some strategies: Set expectations with realistic optimism. Believe that everything is going to work out fine, while accepting that getting there might not be easy. Research consistently shows that having positive expectations is essential for staying motivated in the face of setbacks. Adopt bigger-picture thinking. When we think about the larger meaning or purpose of our actions, we’re more inspired to push forward. Take the time to remember why you’re doing what you’re doing in the first place. Embrace candor. Constantly and honestly communicate with others on your team to create new norms and habits that are appropriate for the moment. Seek out those everyday conversations about what’s working and what isn’t; they're essential to pushing you through uncertain times.

Hello Brendan, So here's my basic guidelines for ST and what works best for me: 1)  Warm-up properly and include pre-lifting muscle engagement: light cardio, yoga, band work (hip flexors, glutes, hamstrings, lower back). 2). Learn proper lifting technique:  posture, engagement of core, learn Olympic lifts or dynamic lifts with Kettlebells 3). Progessive overload: basic principle of lifting.  Includes volume and complexity of exercises, NOT just increasing weight every session or week.  Example:  trying doing goblet squats on a bosu ball:) 4). Break down ST into essential exercises that will maximize your time and energy in the gym:  45 minutes max! 5). incorporate complex training:  the idea behind this is to complete a near maximal lift (#4-8 reps of squat, deadlift, leg press) and then immediately move into a plyometric exercises (box jumps, tuck jumps) OR in the case of a cyclist who does not want to incur additional recovery time that comes with these exercises, perform a dynamic lift such as kettlebell swings with a moderate weight but with high explosive movement.  The combination stimulates maximum fiber recruitment and IMO is more specific to cycling (sprinting). 6). On shorter sprint/power cycling training days, try incorporating a truncated lifting program BEFORE riding.  This will stimulate your fast twitch fibers and will also teach you to produce power with form while in a fatigued state (start easy and short) I try to lift 1-2 days a week (occasionally 3).  One day of heavier lifting (I never go so heavy that my form and speed of movement put me in a place where I may injure myself) and one day more of a circuit type of workout with very little rest between sets. or a pre-lift and short sprint/power ride day. Keys exercises that include in my program: 1).  Trap bar deadlifts (I'm 6'3" and it puts less stress on my back and I heavy squats were as well) 2).  Kettlebell swings 3).  Hang cleans to overhead press (if you could find someone to teach you proper technique?) OR Single arm kettlebell push press (half squat into overhead press) 5). Single leg squat with foot on bench, lunges, or step-ups (single leg emphasis) 6). Goblet squats (sometimes on bosu ball to add complexity and balance work) 7). Single leg RDL's (romanian deadlifts) with kettlebell 8). Med ball slams (dynamic) 9). Renegade row (token upper body exercises:).  Sometimes pushups and pullups or another form of pulling movement. 10). Hip bridge (single or double leg, isolate hamstrings/glutes)