EVOQ.BIKE Cycling Podcast

Thanks J! Good point. Small steps can def help.

Rest week blog: https://www.evoq.bike/blog/cycling-recovery-week Brendan@EVOQ. BIKE https://youtu.be/D2cuqBpd-qU

Great Cat 4 Question: When we go into a winter base/build phase (of some sort, I know you're not a completely 100% traditional "winter pure base miles" guy), to what extent are we building on top of the season's gains, versus trying to limit losses? Should I expect to emerge significantly stronger year after year of build phases, or to take big dips and maybe emerge a little bit ahead each time, like this year's power curve vs. last year's? How much does it all stick through a stereotypical Z2 + gym winter? What is the time-scale on which all this stuff plays out and how do you make power-building stick? https://youtu.be/iKXNMzqZCF0

What’s motivating Lucas in the day to day? What does community mean to Lucas? In cycling, and life. Good and bad habits. Sleep! Balancing cycling and non-cycling friends Favorite non-cycling activity Nutrition: the iron stomach! You may not be able to prep for a ride like Lucas ;-) Training and racing nutrition…drinking for the next hour, and next day Mango coconut, I need this. Tech: anything unique on his race set up? Aero frames…. Tire size and pressure 26s and death Race routines? Biggest goal race! What does it take to become a pro? Top tip to get to the pro level. The role of social media in being a professional athlete https://youtu.be/6gRanDPiR08

SPOILER: It's Not. And even if you aren't going to Intelli, there is a good chance this applies to you. By you, I mean all of us. I know I'm trying to improve on this! ------------------------------------------------------------------ Is positioning really the problem? I mean, if you can surf from 15th and be in the sprint for the podium, it's not. It's something else. Something that your brain controls. Soft skills, THESE MATTER. I'm telling you from experience! I am not a freak athlete, but I think about the process of the race. You can make micro changes for macro results. Please do me a favor and tell a friend if this video helps you out! Brendan@EVOQ.BIKE LET'S FREAKING GO. Who said LactiGo? (Code brendan20) https://youtu.be/nHHtN23phUw

You might find yourself thinking, “Wow, this guy is only 20 years old?” when you hear some of Lucas’ responses. Kudos big pup. Topics Include: Starts And Stripes Ride How did we get there though: 2021 U23 Nationals Road Race and Criterium Favorite Sprinter of all time? Hint: Tour of Wallonie July 20!! Most important aspect of training? How to stay mentally fresh and not burn out from a ton of training and racing. Building base fitness with big hours. Race days, TONS OF THEM. Learning through races. Transitioning, or shifting, from base training to early season races. Small thing that has had a big impact on training. Think of how much % change you get from just adding 1 hour of training per week. How would Lucas break down a 20 hour training week? Favorite training sessions? Race simulations. How to prepare for a race if there isn’t a feature that dictates the efforts? Training buddy: how to train effectively with one. Going Ham! https://youtu.be/vsSqD6PxOGE 

This was a great conversation that I had with a friend who is no longer single; time gets a bit tighter, but with communication and some planning, and a bit of extra hustle, you can still be super fast.  Don't give up on cycling because other things come up in your life.  Brendan@EVOQ.BIKE

Great Cat 4 Question came in (Brendan@EVOQ.BIKE) Hey Brendan, First of all just want to say thanks for the content you're putting out there. I race time trials in the UK and I'm in the middle of my season (April to September) at the moment. My homemade plan is simple: build CTL from October to March with mostly z2 rides and incorporating some longer tempo/sweet spot work, then I started doing threshold work in March, and spending more time on my TT bike which led me to a great block of races throughout May where I set loads of PBs. I 'peaked' for a 100TT in early June, so I've taken a step back to rest, recover, rejuvenate before 'going again' and aiming to peak in late August. I've just started working in some vo2 max efforts on the TT bike and will continue the threshold work, as these two sessions are key to race performance I've found. One thing I would like your advice on is lifting during the season. I have a background in lifting – it was my main form of exercise for 4 or 5 years – and I used to be really strong i.e. 150kg squat and 180kg deadlift @ ~80kg bodyweight. I haven't lifted in a while, so obviously I would start at a fraction of those weights, but I'm wondering whether, now that cycling is my main focus, and lifting is supplementary, whether it's worth starting lifting now in the middle of my season, or waiting until my races finish and I go into the 'transition/2022 prep' phase. KUTGW All the best. Sam Here's my reply! thats a great question Sam! and thanks for the Kudos. I'm a big fan of the gym lifting all year round, and with your big event more than 2 months away, you might find some benefit, however that is pretty close. You'd really want to hit some lightweight (or bodyweight) adaptation workouts for 4-6 weeks, and then start getting into those fractions of weights of where you used to be. So with it only 8 weeks away, I don't know if that will make you more tired so that you are taking away from the bike work. Aside from injury prevention, and all the good hormonal things going on, lifting seems to give a lot of athletes that extra gear, and some high torque capabilities, but it's really after they've BEEN lifting for a bit. I don't know if you'd reap that benefit, so it might be best to wait. All that said, maybe get in the gym 1-2 times a week for the next two weeks and start with some adaptation stuff. even doing squats with body weight might leave you sore! then see if you can still crank on the bike. if you feel like both are conflicting, just shelf it and get in the gym right after that race! good luck with it!!! Hope you rip it up! Thanks! https://youtu.be/Fo2BG5XnIwA

Brendan@evoq.biks

Thanks Trevor!