EVOQ.BIKE Cycling Podcast

Full Episode here: https://www.youtube.com/watch?v=K33V4tAwgZc In this video, we dive into the benefits of incorporating over-under workouts into your FTP (Functional Threshold Power) training. Our speakers discuss how these workouts not only improve your mental stamina but also provide physiological advantages for certain riders. Whether it's adjusting intervals to simulate race conditions or targeting specific limiters like power at higher torque, over-unders offer a versatile approach to threshold training. Learn different ways to structure these workouts and understand how they can complement traditional FTP sessions like 2x20s or 4x10s. Perfect for those looking to enhance their cycling performance with more dynamic and race-specific training. 👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store 💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off 😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Davide Martinelli, a former pro rider and current associate sports director, shares his journey and insights into the role. He discusses his transition from rider to director and the decision to step away from racing. Davide explains the responsibilities of an associate sports director, including race organization, communication with riders, and analyzing training. He also talks about race preparation, tactics, and the use of technology in cycling. The conversation touches on the potential changes in radio communication in races and the perspective shift from being in the saddle to being in the car. Thanks, Davide! Find him on IG here: https://www.instagram.com/davide.martinelli._/?hl=en Buongiorno a tutti, benvenuti nel podcast! oggi abbiamo un ospite davvero speciale! Find Davide’s Podcast here for those who speak Italian! https://open.spotify.com/show/0o3x9VdPXtgTiG8zbK8Ku5 Chapters: 00:00 Welcome! 01:00 Introduction and Personal Updates 05:22 The Responsibilities of an Associate Sports Director 08:17 Insights from the Car: Race Communication and Tactics 12:16 Race Preparation and the Use of Technology 19:23 The Potential Changes in Radio Communication in Races 21:39 The Perspective Shift: From Saddle to Car 26:08 Balancing the Role of a Domestique 31:46 The Changing Landscape of Cycling 38:54 The Role of Hard Work and Personalization in Development 40:46 The Impact of Nutrition on Performance 44:05 The Trend of Aggressive Racing 👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store 💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off 😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Track and road cyclist Ben Wiggins, who aspires to compete in the LA Olympics, shares his journey with Brendan Housler. They discuss the significance of teamwork in cycling and the challenges of weight management. Ben emphasizes patience and individual growth, alongside his ambitions for the World’s TT and the World Tour. He offers insights on nutrition, recovery strategies after injuries, and the mental aspects of racing, drawing inspiration from cycling legends like his father, Brad Wiggins.

Full episode here: https://www.youtube.com/watch?v=1SnKwFiivvE Tempo is often misunderstood, especially in relation to stimulating mitochondrial growth and improving fat utilization. For athletes, particularly endurance athletes, performance improves through better fat utilization, preserving glycogen during competitions. Many confuse tempo with a higher intensity, around 90% of FTP, when it should be closer to 80%. For amateur athletes, this means training at about 78-83% of their threshold. As athletes improve, this percentage may decrease. Tempo, often perceived as an essential training zone, is actually less effective, and training should focus more on specific zones. Traditional zones used include five levels, with zone 2 to 3 being crucial for mitochondrial training. 👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store 💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off 😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Scout Hollister, a physical therapy student and Cat 1 cyclist, shares his expert insights on eliminating cycling pain. He explains the critical difference between pain and injury, emphasizing that pain signals the body’s need for change. Scout highlights the importance of virtual therapy, especially during the pandemic, to support cyclists' unique needs. He offers practical tips for enhancing off-bike performance, including daily mobility routines and pre-ride activation exercises. His journey and advice encourage athletes to proactively manage pain for improved cycling enjoyment.

Brendan Housler discusses the importance of not giving up on challenging interval workouts. He shares a story of an athlete who bailed on a tough workout and emphasizes the need to think critically about the fail point and make adjustments to the workout rather than quitting. Brendan suggests scaling back the duration or intensity of the intervals and gradually working up to the full workout. He highlights the importance of progress and growth in training and encourages athletes to embrace the struggle. Brendan also advises considering the overall training plan and prioritizing key sessions for upcoming events.👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store 💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off 😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Full Episode here: https://www.youtube.com/watch?v=1SnKwFiivvE In this video, John Wakefield discusses the challenges of training an athlete who is a talented sprinter but also wants to improve his climbing abilities for cycling competitions. The athlete, initially a sprinter, aimed to enhance his climbing to outperform other climbers and then win the sprints. John tailored the training to focus on climbing, which led to improvements, but at the cost of the athlete's sprinting ability on flat stages. The athlete was unhappy with this outcome and later switched his focus back to sprinting, achieving top positions in criterium races but struggling on climbs. This led to further frustration and a need for the athlete to decide between focusing on sprinting or climbing. John emphasizes the importance of setting specific, realistic goals and highlights how different types of cycling require different training focuses. 👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store 💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off 😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

...and sent me this thought-filled email, that got me thinking, over this coffee. This podcast is OG in style, some will resonate with it, some will hate it. xoxo. As always, feel free to leave a comment or email me. Cheers, Brendan

Hannes Wilksch, a professional cyclist, discusses his training and racing experiences. He talks about his high altitude training camp in Austria and the importance of sleeping at a certain altitude for optimal training. Hannes explains that he typically trains in three-day blocks, with rest days in between, and adjusts the intensity based on the racing schedule. He emphasizes the importance of consistency and a healthy lifestyle for staying fit and performing well. Hannes also shares his aspirations of winning a stage in a Grand Tour and discusses his favorite races and memories. Thanks Hannes! You can find him on IG and X here: https://www.instagram.com/hannes_wilksch/ https://x.com/HannesWilksch And Strava Link: https://www.strava.com/pros/12593010 Chapters: 00:00 Welcome! 01:13 Introduction 05:54 Hannes Wilksch's Cycling Background 10:47 Training Philosophy and Base Training 18:00 Racing Performance and GC Aspirations 25:15 Specific Training Workouts and Adaptations 29:52 Mental Approach and Staying Relaxed 34:21 Nutrition Strategies for Training and Racing 39:08 Memorable Race Experiences 41:33 Future Goals and Grand Tour Dreams 45:21 Social Media Presence and Final Thoughts 👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store 💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off 😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC

Here are the key takeaways about training and racing in hot weather: 1. Carbohydrate oxidation is reduced in hot conditions. Studies show that athletes may need to consume fewer carbs (around 60-70 grams per hour) in hot weather compared to cooler conditions. 2. Muscle glycogen is used up faster in the heat, while ingested carbohydrates are oxidized less efficiently. 3. Power output tends to decrease in hot conditions. Athletes need to adjust their pacing and expectations accordingly. 4. Cooling strategies are crucial: • Use ice socks, spray water on body • Cool hands, face, feet, and groin area • Start races "cold" if possible 5. Hydration is critical. Will mentioned drinking 4 liters of water in a 2.5-hour race. 6. Don't force feed in hot conditions. The digestive system may not be able to process as much food. 7. Being in good physical shape helps with heat adaptation. 8. Mental strategies are important: • Don't get discouraged by lower power numbers in the heat • Remember everyone is dealing with the same conditions • Sometimes a short break or reset can be beneficial 9. Racing by feel (e.g., heart rate) rather than power can sometimes lead to surprising performances in the heat. 10. Ketones might be beneficial for endurance in hot conditions (though more research may be needed). 11. It's important for athletes to communicate with their coaches about how they're feeling, especially during challenging weather conditions. 12. Despite the challenges, it's crucial to keep training and racing fun. 👋🏽 If you're new to the channel, welcome! Check out some other training resources below, like our new TrainingPlans Store! Training Plans Starting at $19! https://www.evoq.bike/training-plans 🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store 💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off 😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC