EVOQ.BIKE Cycling Podcast

https://youtu.be/4hm_rD2_l94 Sometimes a small field means there is going to be a lot of pedaling; this gets compounded when there are 20 "teams" (one-man and two-man squads) all looking for the W. There will be fewer opportunities to sit in and conserve.  Main topics: Pre-race run up Race Strategy in these instances Race Metrics What is the duck?  Teams: Furman 3x Velocious 2x Unknown Racing 2x Supra 2x Hincapie  ian tapp App St - Landry Bobo Yames  EQUIPMENT: Specialized Venge, Roval 50mm wheels 33m and 66psi  METRICS: 3h35m, 85 miles average 270W Normalized 360W WITH race neutralized Max 1339W Average Speed 23.1mph Elevation: 5,500 feet Work: 3522kj TSS: 272  Hardest Lap, #3 shredding group  #4 chasing #5 getting down to 4  Strategy  1. Can’t get away, too fast after many sections, welded together  2. Let guys go up the road and bridge to small groups  3. the break and neutralized  Last lap:  poker; do i go all in, possibly crack, or get caught and waste a match, or wait for sprint?  Lactigo in sprint, code Brendan20, or click here: www.lactigo.com/brendan  Join the Discord: https://discord.gg/ThTYry6kuE

Here’s the link I mentioned for Pro’s Closet Interviews: https://linktr.ee/EVOQBIKE Have a great weekend!!! 🚀🚀🚀🦆⚡️

Josh chats with fellow EVOQ coach Alex about his experiences while racing in Europe, traveling and living in Belgium, balancing both his training and nutrition while traveling, getting into coaching, and so much more. Reach out to Alex with any questions! He loves chatting about training and racing! He's also super active on the Discord! Email: Alex@EVOQ.Bike IG: @AlexSankovic - - - - - - - - - -  Alex is a Domestic Elite cyclist, currently racing for Asfra Racing based in the heartland of cycling, Oudenaarde, Belgium. Learning, teaching and helping others are strong assets behind his talent, and he's always willing to inspire a keen cyclist who wants to push his performance to the next level. Alex works with athletes of all levels, so whether you have a professional road race coming up, or your first Gran Fondo, Alex can help you get ready to toe the line!

https://youtu.be/CRXsrkqTRSo I get so upset when Alex didn’t have a Podium Mindset! NO DISS ON CAT 5’s! BUT I want you to start believing in yourself that you can quickly move up to Cat 3/4 races…but we’ll get there. I LOVE These monthly Zooms with some higher level athletes with EVOQ. Alex was kind enough to let me share this with you, as I think there are some great lessons that so many of us can take from here. Even if you aren’t a Cat 4/5. Alex wanted to rip a one hour ride and it worked well with his Time Trial Ambitions. Let’s take a look at this. Then, CRIT LIFE. kind of outdated now that we have more insight of anaerobic contributions to power, but this still gets you in the ball park of FTP, albeit a touch high (unless your FRC is really low). VO2max measurement of a Cat 2…surprised this guy! Can Alex race and ride in the 3/4 race? How did 4/5 road races play out? Getting my butt kicked at my first GMSR….didn’t go to win Cat 2, upgraded ASAP to Cat 1 to get my teeth kicked in; so I could GET USED TO IT. Get experience with where you want to go! CRIT LIFE BASICS The start Rubber band Unlearning some bad habits Being super focused and consistent 3/4 Races should be raced a bit different than the Cat 4/5 Blob mentality. (again, no diss! Just how these things unfold quite often.) Is Alex actually going for the podium!? That mindset really ticked me off! Over-quantifying his “possibility of winning” Short Time Trial discussions

Some great memories telling these stories. Dang, how's it been 13 seasons already!? Check out Scott's podcast below! We chat about a lot of different topics; thanks for having me Scott! https://podcasts.apple.com/us/podcast/off-the-front-podcast/id1579119690

THIS WILL CHANGE MY POWER PHASE LIFTING. https://youtu.be/4FmPRQpkX2w Check out how this all started in the Discord: https://discord.gg/ThTYry6kuE Matt's contact info: bickfordssc@gmail.com Yes, I don't ever call it the offseason. Fall and Winter are where I make huge aerobic and strength gains, and this year will be no different. I have lifted heavy off basic rep schemes, and to be honest, when it got heavy, it felt like a LOT with all of the base miles. I'm changing things up, and I highly recommend you check out this video if you are a cyclist in the gym. Here are my questions for Matthew: Tell the people about yourself? Who is Matt Bickford? Strength and Conditioning coach in San Fran What got you into lifting? And cycling? Should we be lifting specifically for cycling, or to be a strong overall human? How specific do we need to get. What does it take to get stronger? Is it as easy to say: damage the fibers and they will be rebuilt stronger? Progression, what happens if you lift the same amount many times? Sometimes I got to the gym, the weights felt heavy, but I’m thinking “i must lift more, or I’m doing it wrong”. Saying this sounds dumb, but how should an athlete approach this? I realize that it's challenging to make recommendations for endurance athletes that are actionable because many of them don't have a good starting place. We’re not even cat 5 lifters… Issues with GZCLP or Wendler 531 for endurance athletes. Let’s talk about this. Recommendation of 70-80% 1 Rep Max. When do we go over 80%? Thoughts on low weight, high rep during the season? Do we need to do plyometrics? Stimulus to Fatigue Ratio Unilateral vs Bilateral lifts Lifting during the season Lifting year round: Of course, you would taper your gym lifts about a week out from your A race, and train through everything else. What day during the week would you recommend someone lift…on endurance day (is that making that day too hard) or on an interval day (and maybe making the intervals not as hard?) I would also suggest limiting incorporating new lifting variations in season or dramatically changing rep schemes as that would be more likely to lead to DOMs. Q: when should someone change up rep schemes? is 5x5 a bad idea? Any changes in diet when lifting more consistently? Supplements? *Basics for home gym* Big picture takeaway, so someone can leave here with more concise info: obviously the best idea is to get a strength coach, but if not, how should they approach lifting, starting in November, with racing starting in April. LactiGo for Lifting! GAME CHANGER: www.lactigo.com/brendan https://youtu.be/4FmPRQpkX2w

Brendan@Evoq.bike

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Bunch of options! Stay fit. Woot.

Going easier this winter Not testing for WKO the 3h ride Get in the Discord! Trust. https://discord.gg/ThTYry6kuE  validation from your training not just chasing the WKO numbers 3h power versus race power gravel racing power brendan now vs brendan in 2019: better lactate clearance No sugar; kudos Craig! Riding more, but not as hard The American Cyclist: how we train in the eyes of others Should you get PR’s in Training or Racing? KOM or Endurance? CX IS HERE: josh@evoq.bike EVOQ.WORLDWIDE A Yarn Tail Please leave an i-tunes review for the podcast! 5 ⭐️ please.