EVOQ.BIKE Cycling Podcast

Gym then Over Unders. Wasn’t as horrible as he expected, but still...

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Welcome back to Part 2 with Karl Patrick!  How big are his normal training weeks? 20-24 hour weeks, but really taps the intensity, as discussed in Part 1 interview.  When to turn the screw, and when to pull it back!  Training through some races to focus on THE BIG GOAL  When you haven’t gone hard in a bit, but you’re mentally tired. You need to be mentally fresh for the really hard efforts!  “How are you feeling?”  What makes him anxious before the race?  Bad habits: walking…listen why! And procrastinating!  Lines of chocolate. Or just one. ;-) To make the body smile and have the body calm down. I could get on with this!  Ride breakfast. Just the carbs!  Issues with eating and his cycling.  What a ride feels like with carbs versus if he eats omelettes.  Carbs: Thinking. Sleeping. WIN!  How to put things in perspective when you crack or just have a bad part of the season. https://youtu.be/rXL9IcqW3VY

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FINISH THE INTERVALS! REPEATABILITY TRAINING BY FEELINGS Explain what a stagiare is? Aka trainee, at super tough Italian races with Astana, but didn’t get signed. What does he need to develop in order to be competitive at those pro races that are just too hard right now? It’s not a one off slam, it’s repetitions! Fatigue resistance or repeatability. Everyone can warm up and crush; but what do you have at the end of hour 4 or 5? What does the training session mean? Garmin screen during an endurance ride, and the small chain ring during the recovery rides. The personalization of heart rate on your rides; so many variables. Disliking the gym during race season. The need for hard intervals aside from just the racing. BANGERS: 3 x 8 minutes with 7-8 minute recovery; these sound brutal!! Also, look at the whole block: The entire 8m + the recovery blocks in between. Sometimes the Unders are the harder portion of the intervals Finish the intervals!!! Don’t go home even when the watts are not your best!! Too strong of coffee before the ride! https://youtu.be/hV6mRHm4TLA 

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Great Q came in. Will doing these crits the weekend before my race screw things up if I want it to be an A Race?

Great question from Strava. Thanks Daniel!

Thanks to everyone that chimed in for this one! Part 2 Topics Include: Assigning TSS to lifting sessions LIfting and cycling economy: Lower metabolic cost but increased Threshold and VO2 Power Motor unit recruitment: the balance of quads, glutes, and hamstrings in a cycling position Working in compromised conditions Sam Hausmann: From Rowing to Amateur Nationals Time Trial and Lifting Can you put out big weight but not see rewards? Glute bridges, clam shells, bands…part of the core work and stretching routines; also activation! James Walsh: 10 years of lifting and personal experience; when and where he puts the lifts in his schedule and why 2x a week to 1x a week lifting as you get into season If you’re new to lifting, will it take away from your cycling? Does lifting affect fatigue resistance in cycling? Thoughts on muscle cramps during racing when you aren’t strength training or slacking on the stretches, etc. Or nutrition, hydration, sodium levels…the group got quiet for a minute Not lifting on the recovery day. Don’t add more stress when you need to RECOVER! Lastly, you have to want to lift. You have to believe in the benefits or you’ll only do it half assed. https://youtu.be/gFnOPfng790