EVOQ.BIKE Cycling Podcast

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In this video, let's field this question and scenario from a racer who is struggling to understand when to light a match to bridge to a break, how to determine if it looks like the break will stick, and really just learning the dance we call bike racing. There are a lot of variables going on here, so check out the video and let us know how you've progressed in learning how to navigate bike races! https://youtu.be/3KxCtnc2Xeo

Someone has to fact check if a fart is 5 watts. Probably 2. My error. 💨🎐

High Torque. Power PR's. YAS. Brendan@EVOQ.BIKE

Huge thanks to Pablo for coming on and sharing his awesome experience as an athlete and coach! Part 1 Toys for Kids in Honduras, we’re going!! We will be asking for your support down the road! Our first bikes! All things Pablo trains with: Road, MTB, Gym! PC Endurance Coaching Strength & Power, Skill Days, Power Based Training (MTB vs Road Bike) Tuesday MTB, Thurs Road Bike How Pablo lifts when there are no races (heavier weight)…higher reps and slower movements When races come, shorter workouts and shorter movements. Potentiation: works for higher end, but long efforts are very tough! Can we lift heavy on the day of long intervals? Not letting tertiary lifts go to the wayside. Sleep and Heart Rate Variability (HRV) Tracking non-bike TSS Endurance isn’t sexy. Going overkill on the Performance Manager Chart. The importance of consistency even when the volume can’t be high due to work and school. Riding after the rest week. 🚀 or 🤨 Favorite Intervals before a race. Fitness with tired legs. Race nutrition! Solids or liquids first? https://youtu.be/0ypMQYSHEJw

Brendan@evoq.bike

This is awesome. This is part 2! Intermittent Fasting vs. Caloric Deficit. Deficits don’t work! The body is smart. Adjusting your metabolic rate. Hormone balance and weight loss Training the body to absorb the carbs. ADAM IS PRO CARB. LISTEN TO THIS. Fat does provide energy, but carb energy is RIGHT THERE. How did Grand Tours affect his trajectory as an athlete? You always finish. Save 60W on a climb…sag climbing. “Racing is not the best form of training.” “Everyone should do sprint training.” 8s max, 3 minutes rest. Do 5 in a row. Do this super fresh. Explosiveness. The next day do high HR, 40/20s, do 5-10min of them. HR on 40/20s. These will mimic race surges, whether road racing or gravel races. “Everyone should do strength training.” He’s referring to high torque, low cadence, at 65rpm. NO COASTING!!!! YES!!! haha. Tick every box in training. Learn your gearing. Do not lift on rest days. Leomo. The motion beyond the numbers. The engineer side; check out his newest 3D printed projects! Tony Martin and his 58x11. “Tony can’t push 58x11” Adam and Gravel Racing Why runners get injured. https://youtu.be/jrXp8Jip1ww

HMU BRENDAN@EVOQ.bike

What to do when you don’t want structure but want some workouts to do? What about when life stress derails your workouts, and you just want to ride? Is the workout creating more stress in your life (ruminating about hitting the numbers, etc)? Is "just riding" the answer? How can we be malleable with workouts? People are recognizing that sweet spot is not the answer to getting faster; it’s just burning kilojoules. Why The overprescription of sweet spot: we want to feel like we worked out. You burned kilojoules but didn’t get faster. How do you work with an athlete and help them find the motivation? 1) Hard start efforts because you can’t really fail these; burst hard and keep going when the watts fall into threshold. It's like an interval but no number to focus on if you don't want to. 2) PD curve crushing: some athletes like specific numbers to target; these appeases them and keeps the algo’s happy! It's really random but it's better than doing nothing. 3) Local KOMs...you know you're going deep for that crown. It's way better than sweet spot as an ad hoc workout....I mean ride; we don't want workouts! Bonus: just change the mindset. It doesn't have to be a "VO2Max Workout"...make it a Race Winner, Make the break, Over the top sim. But more at hand, don't stress workouts!! THEY'RE ALL JUST BIKE RIDES! Lastly, Visualize the interval as a race; don’t stop. Get out of the micro mindset https://youtu.be/o6_V9-POEkQ

It’s not watts.