EVOQ.BIKE Cycling Podcast

Brendan@🚀.🚲

I tried to steer us away from all the things you've already heard: why he left the World Tour, winning Unbound, etc. Ian dug into the training topics in current and past and shared some details of his life, training and racing that can help you become a faster cyclist. Ian, thank you for your time! What’s for breakfast? Vermont farm life; growing and foraging Normal life routine with racing, travel, work “Gravel Races”…there’s a lot of different gravel! Alternative Surface Racing Vermont Riding, bring the alt-surface bike How Does Training Fit In? What’s the most important thing? One big max training day…instead of 4h 4h 4h, try for something like 2h 6h 1h Training by speed. Power is so 2020 Big Ride Eating Chris Froome’s Keto Race Plan 🤣 Low carb training: you still eat carbs! Worrying about all these micro measurements. You spend 2 hours calculating all these metrics and forget to ride. Stravanoia Winter indoor training What does it mean to be an American Pro now? How to go pro in 2022? Navigating the system Get to the biggest races that you can consistently do. The etiquette in gravel racing of pulling. How to race against someone stronger.

related to this pod:  https://www.evoq.bike/blog/2019/7/30/what-is-a-power-file-analysis

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Check it out! Www.evoq.bike/blog

Notes from the Dojo: the rehab from my QL and Hip Flexor injury. For those new to the channel: I had an issue with my QL (quadratus lumborum) and hip flexor, which caused me to reduce my training in late spring. I was really worried that I would have to get off the bike, but my PT said that getting off the bike wouldn’t increase the speed of my recovery; however, it was imperative that I make time for my stretching and exercises that he prescribed. You can use some of these moves to assess tight spots in your body. The more fluid you are, the stronger you will ride. My 5 favorite core moves: Hollow body Side plank Mountain Climbers Quadruped Hover Plank with marching feet I love this stretch: Hip flexor stretch with arm extension Then I get into what actually happened from too much lifting. Dry Needling For: QL Glute Medius Hip Flexor Adductor 9:38 The strengthening exercises 10:05 Fire Hydrant; these are SO GOOD Bird Dogs Stretches; These are important The hip flexor stretch Cat Camel Stretch 12:27 Thread the needle, awesome! 13:25 Child’s Pose with side extension 13:52 Rotational QL Stretch 15:00 Ride warm up and activation https://youtu.be/GEgQ_n4xeuw

A new EVOQ cyclocross series is coming!  Email me at Josh@EVOQ.BIKE with any and all cyclocross related questions!   Checkout the video - https://youtu.be/lxRr0ujE7Vc This podcast is an overview of what your cx prep can look like and an introduction to the cx video series. The future videos will get specific on  training with two blocks to cyclocross training that include some of my favorite workouts and why they are important.  What you should you be doing right now for you cross season?  1) Equipment - Get a cross bike or clean your current cross bike  2) Race calendar - Start prepping your schedule and making travel arrangements if needed  3) Season goals - Do you have priority races? Is this your first season? What are your targets?  4) Training plan - How are you going to accomplish those goals? Where do you start if you're new to cross?   I will also be completing an adjacent cross video series that takes you on a journey into my cx season. My training, race prep, travel, recovery, race recaps - a little bit of everything!

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had to hit him up after this athlete realized how much time he was losing because SMOOTH IS FAST

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