EVOQ.BIKE Cycling Podcast

Nope@EVOQ.BIKE

We had coaches and athletes gather for a quick chat on all things cycling; we hit on road, gravel and even a bit of cyclocross! Some main topics that came up were: How Do You Approach Making A Plan Simple vs Complex Training High FRC and Short TTEGravel Racing 4 x 10m Intervals AI - it’s nowhere near ready. Yes, there will be an entire video coming up dedicated to this.Whoop Working Out vs. Training Weight Loss and Weight Management - when to go after watts and when to lose weight Food Journaling Being honest with the foods Lifting Weights Will keep you posted on future events! Thanks to everyone that participated Full blog: www.evoq.bike/blog Brendan@EVOQ.BIKE Tell a friend about what we're up to; thanks! https://youtu.be/IwrUm5o42ks

Brendan@EVOQ.BIKE

I also include my top 4 favorite VO2Max Intervals. This is a one off comparison of Micro Bursts (aka Tabata intervals), Bossi Intervals (Threshold Bursts), and Variable Power VO2Max Intervals based off of heart rate. 95% VO2Max Power vs. 85% VO2Max Power vs. 90% Max Hr vs. 95% Max HR....I'll show some of these results (remember, these are one off tests and we'll want to revisit this, but some things that I thought were ABSOLUTELY going to happen absolutely didn't; the opposite did actually. Next week we'll hear from one of my favorite contacts at Training Peaks who is the Education Specialist and is a self-described "chronic overthinker", and he'll fill in some more of the paint on this picture. I'll get into the description AND execution of all of the intervals listed above, their results, which ones I liked, which ones I disliked, and my TOP 4 VO2Max intervals based on my personal experience ONLY. Oh, and then, after all of this, I realized, "Wait a sec, let's look at my classic, old school favorites, 5 x 5 minute." The results surprised me. I'm exciting to see what future analyzations show us. Analyze your data! End of the end....GO hard, and make sure it's really hard. Brendan @EVOQ. BIKE @BrendanHousler on IG, @evoq.bike as well. www.evoq.bike/blog Please tell a friend, and half of you reading this haven't subscribed yet to this channel; please do so. Thanks! Brendan https://youtu.be/h2T4lVBNvMo

Brendan@evoq.bike

Who is Heather Laufer? “She’s evolving…” Best answer I’ve received to date! In the beginning we get to Skating and her history in the sport, so if you’re into just the mindset and her tactics for slaying sports, skip ahead a bit, but honestly the beginning adds a lot of context. Cycling specific content begins at minute 22ish. Heather's palmarès include: Several national championship titles in skating (indoor/outdoor/track/road) 5 World championship titles World Games medalist Pan American Games champion Pan pacific champion Olympic sports festival champion... One National championship title in cycling Heather left the sports scene, ultimately to raise a child, setting to the side her personal pursuits and Olympic dreams, and declined a spot on the US Ice team due to pregnancy. After taking 20 years off, Heather went back and made the US inline team, to represent the USA in 2015 at the World championships. In this process, she then found a new love for cycling! Topic Include: Being nervous and attacking that!! Right out of the gate! “I’m always there for the W.” The adrenaline of chasing wins. The peaks and valleys of training; it’s not a linear progression to success. Plyometrics Race simulations during intervals. Small thing to impact training: nutrition! Pop tarts. GO RACE! The empowerment of wins. Not cutting corners. You can talk yourself out of anything; don’t! Keep showing up. Instagram: @HeatherLee.13 @BrendanHousler Brendan @EVOQ. BIKE Don't forget to tell a friend about the channel! Thanks! https://youtu.be/NlgXqDL2Ijk

We have a great conversation as Craig continues to prepare for Master's Nationals in Utah. He's gained some weight in terms of muscle from lifting, and wondering if he should try to lower this weight or stay as where he is at. What will the effects be on his race craft, where quickness is an asset. What is the difference between quickness and power? How does this affect things like bridging to a break a couple minutes up the road. Does elevation in Utah come into play here? What about overdrive? Those 3 minute hard start type efforts. I've personally noticed a decline in repeatability in that area when I focused on being too light, even when it naturally happened. We would love to hear your thoughts in the comments below! Craig @EVOQ. BIKE Brendan @EVOQ. BIKE Hit us up on Instagram as well! @BrendanHousler @CraigPolston @EVOQ.BIKE https://youtu.be/WO436PJdbh8

Should we ride easier and have less fatigue? Or ride at the higher end of the zone for more adaptations? Or are the endurance adaptations the same everywhere within zone 2? What does that do for yearly TSS, and yearly Work (kj’s). Does that matter? What can you put out week after week, or on back to back weekend rides? Should endurance be different for a Long ride (4 hours) versus a shorter midweek ride (1.5-2h) What about cadence manipulations with lower wattages? The effect on yearly tss and overall work? This seems like a fine balance. The interesting thing is that we start talking about 5% differences, that’s 20W for me. That’s a big jump! Maybe this has less of an effect for someone with a 250W FTP? But still, a 10% difference is 25W, that’s a lot! https://youtu.be/5m1nT-4n99Q

This game takes time. I know, I hate that too, but it is what it is. Welcome to endurance sports.

Huge thanks to Cyrus for sharing his knowledge, perspective and expertise, not only as a professional race, but also a coach and scientist. We hit on a lot of topics (listed below). Be sure to send him a thank you on Instagram, @CyrusMonk. His website is: www.Cyclistscientist.com We are on IG at @BrendanHousler @EVOQ.BIKE and have full blog at: www.evoq.bike/blog Supplements Heat Training Cycling and Sauna sessions Intensity vs Endurance Rides A Race vs B Race; Training Through and getting to 100% No Coasting The intervals or session to know you’re ready to race KJ Deep Efforts Train, and THEN train the efforts. Don’t always be fresh for them Cycling Nutrition Cycling Race Weight Intermittent Fasting and Fat Adaptation Confidence on Race Day Visualization; see yourself winning. How will you win this race? Nervous energy Cordyceps Mushrooms Just coming off nationals, and now in lockdown…how does the rest of the season look? How long have you been racing? When did you start taking cycling seriously? What’s changed since being high level amateur to pro racing in terms of training? What’s driving you? Success, love for cycling, palmares, ??? Favorite intervals that help you get ready for a big race; like you complete a set of XYZ and you’re thinking “I’m so ready to shred this” -Try not to overly focus on one metric, what can you do 1 x 20, now can you work to doing it 3 x 20… U23 RR Championship: “I think my lowest wattage that day (in training) up the hill was 410 and my highest wattage for the whole hill today was 405. So, like, it’s completely different in the race scenario, when you’ve got attacks going on the other side of the course and it’s so stop/start on the climb that the actual raw power numbers are not what wins you the race, luckily, because I don’t have that compared to the other guys. “It ends up just being how much you can save early on in that race. And, luckily for me, I was able to save quite a bit.” “But, luckily, it’s not the numbers that win you the race, it’s how you use them. That definitely played to my advantage today.” Small thing that has a big impact in your training? Evolution of your nutrition as you’ve progressed, let’s say over the past 5 years How important is mindset to you? If important, how do you work on it? Race routine? What do you find yourself having to adapt to as you move through cycling? Best tips for newer cyclists and also cat1-2 Brendan@EVOQ.BIKE https://youtu.be/5qtPponVgHY