EVOQ.BIKE Cycling Podcast

Brendan@EVOQ.BIKE

CX Training Block 3 - What do you do during the CX season?   Hit me up with questions/comments/ideas - Josh@EVOQ.BIKE     All training targets/areas should be based on the demands of cyclocross racing. Here are some specific areas and workouts that you can incorporate into your training to better prepare you for the upcoming season. Checkout Block 1 & 2 for more info!   1) Rest & Recovery  CX racing is hard! and you go deep! You need to recover if you're racing every weekend!  You are building fatigue while OFF the bike!   2) Workouts  A lot of Block 2 workouts - Pmax/FRC As the season progresses reassess what you need Tailor your training sessions to upcoming race weekends and the skills/efforts needed for those races!   3) Aerobic endurance block! Take time to plan this out - refer to the intro video Non race weekend? Get in some longer miles   Additional training blocks? Let me know what would be helpful!   Skill training videos coming soon!

Part 2 - CX is a unique sport with unique equipment options. Here is some info on why specific equipment is used. All of these items are 100% not necessary for racing cross - this is a general, informative post with cx info for all skill levels. Hit me up with questions/comments, Josh@EVOQ.BIKE   Topics covered;  CX Bike Geometry  Gearing - front and rear  Cleaning Supplies  Embrocation  CushCore  Pit Bikes  Pit Wheels  My recommendations  Other misc. topics not covered in this video

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Www.EVOQ.bike/blog/5-blocks-to-racing

Don’t tune in for beef. There won’t be any. Race is over, WE BACK TO WORK 🚀🚀🚀🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸

CX Training Block 2!!!!  Peak power / Anaerobic gains with variable efforts   Hit me up with questions/comments/ideas - Josh@EVOQ.BIKE     All training targets/areas should be based on the demands of cyclocross racing. Here are some specific areas and workouts that you can incorporate into your training to better prepare you for the upcoming season.     Checkout Block 1 for more info! 1) Endurance Training + Core & Strength work   See block 1 for why this is important! Dial back your strength intensity in this block   2) FRC/FTP  Variable efforts needed to respond in cross races Spike that lactate in the bloodstream + use that lactate as a fuel source Workouts = get variable!   3) FRC Attacks in CX races - need to respond? Peak FRC power! Practice going deep!! Workout = ALL OUT efforts!   4) PMax Starts! - Can’t win here but you can slide back into a bad spot….  Workout = high torque starts + PRACTICE!   5) Skills + Running with speed & intensity Running intervals Running terrain ALL OUT INTENSITY SKILLS   Block 3 coming next week! What to do DURING cross season!?

Part 1 - the video was a bit long so I cut it into two parts! Mind the abrupt ending :)   CX is a unique sport with unique equipment options. Here is some info on why specific equipment is used. All of these items are 100% not necessary for racing cross - this is a general, informative post with cx info for all skill levels. Hit me up with questions/comments, Josh@EVOQ.BIKE   Topics covered;  Shoes, Skinsuits, Watch vs Head unit, Gloves, Glasses, Pedals, Handlebars, Saddles, Tires, Tubes vs tubeless vs tubular, Tire pressure, Tire tread, Tire size, Rotors, Disc pads More to come in Part 2!

THE SERIES CONTINUES! CX Training Block 1 - endurance / repeatability / time to exhaustion   Hit me up with questions/comments/ideas - Josh@EVOQ.BIKE   All training targets/areas should be based on the demands of cyclocross racing. Here are some specific areas and workouts that you can incorporate into your training to better prepare you for the upcoming season.   1) Endurance Training + Core & Strength work  - Checkout Brendan's Endurance video for a great explanation on why endurance is so important. https://youtu.be/4uld9mAlF7Y - Build stability, balance and durability through gym and core sessions   2) FTP  - Ride harder for longer  - Supra threshold interval workouts  - Do these efforts on grass, trails, etc.  - Work on keeping it smooth   3) FRC (Anaerobic capacity)  - Repeatability demands of CX  - Goal is to not blow up, work on measuring efforts, building that capacity and finding time on the course to recover   - Shorter/harder efforts with less rest or until failure   4) Skills/Running/High torque  - Cornering!!! Ride your cx bike  - Smooth is fast, fast is smooth  - Start to do some running  - Start easy and slow  - High torque / Low cadence efforts  - 50-70rpm  - CX demands low cadence efforts at times, practice!