EVOQ.BIKE Cycling Podcast

This Question came in regarding lifting heavy during the cycling race season: Can I pick your brain? Been trying the lift heavy regiment (GZCLP style) 2x per week. I’m progressing out of base into build phase and starting to see some C and B races on the calendar. I don’t think I really want to be continuing to add weight on the bar while also ramping up the intensity on the bike. Not confident I can recover from that much work. Do you shift to “maintenance” lifting in season? If so what does that session look like compared to your usual progression? My gut tells me to cut my two sessions to one per week, warm up into 1 or 2 sets of 3 at my most recent 5x3 weight. And just do that with all my T1 T2 lifts in a single session. Trying to keep strain low while telling the muscles not to forget the weight. Any thoughts you can offer would make my month. Hope to hit the start line with you someday soon. Thanks! Let's talk about lifting heavy and how to balance making gains in the gym, with hitting high performance on the bike. Remember, the science is not definitive on a lot of this, so use your best judgement on how you feel, and are you getting faster and stronger? If not, try something else. For example: I was getting really high watts for 1-2 efforts after lifting heavy, HOWEVER, the end of my interval sessions were struggling. So, I moved these efforts to endurance days, and I'm still hitting the high watts BUT also being able to do them for longer; this is important to me as a road and gravel racer. You have to understand why YOU are training and what YOUR goals are. Brendan@EVOQ.BIKE https://youtu.be/s4Yh0ZBF4U8

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Brendan@EVOQ.BIKE www.evoq.bike/blog Please leave us a podcast review! Thanks!

We're holding the forum Monday, Feb 22 at 7:30pm Eastern.  Below is the zoom link.  Submit questions to Brendan@EVOQ.BIKE   Let's just chat and share bike experiences. It will be fun.    Only rule: don't be a jerk to someone else. We ALL started knowing nothing. Seriously, ask why you should eat carbs. Ask when to attack. Ask ANYTHING.    If you don't ask, you'll make more mistakes, and lose more bike races, miss Strava segments, or even worse, get dropped at Tuesday Worlds.   Let's all get faster together.    Brendan Housler is inviting you to a scheduled Zoom meeting.  Topic: EVOQ OPEN FORUM CHAT Time: Feb 22, 2021 07:30 PM Eastern Time (US and Canada)  Join Zoom Meeting https://us02web.zoom.us/j/82273811509

Big thanks to James for taking the time to chat about a ton of cycling training and racing. His palmarès are wide and varied: Raced Dirty Kanza / Unbound Gravel twice and finished 20th overall in 2019 and 21st 2018; finished 3rd in the 40-44 AG both times. SBT GRVL 2019: 21st overall and 2nd in 40+ Won an Xterra (offroad triathlon) Won an AG world championship Competed in the Ironman and 70.3 World Championships Won XC and CX California state championships and a bunch of endurance MTB races. Done a lot of ultrarunning (running is probably his best "natural" sport). Podcast Topics Include: Marathon Xterra Checking the boxes and moving on to the next thing World Championships and State Championships German Triathlon Training with DIRK Ultra Running Gravel Racing VO2Max Training How To Race Faster People Gravel Worlds SBT Gravel Dirty Kanza aka Unbound Gravel KJ deep Intervals Cracking the top 10 at a big race Nutrition Gels and Pizza and Gas Station Food Not overthinking the race. HAVE FUN Recovery Shakes? Lifting Weights for Cycling, Injury Prevention, and Human Health Placing lifts around races CONSISTENCY 4 x 10m Gravel Race Tips Small thing that has a big impact in your training? Favorite intervals? Race routine? Best tips for newer cyclists and also cat1-2 Diet. Evolution of your nutrition Check James out on IG @ JMWALSH2 Check Brendan out at @BrendanHousler and @EVOQ. BIKE Email me Brendan @EVOQ. BIKE Full blog: www.evoq.bike/blog Thanks for checking this episode out and please subscribe and tell a friend!! https://youtu.be/LhBI-U6svE0 LACTIGOOOO!!! code Brendan20

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Craig brought a great topic to the table and want to hear more about your thoughts on the Force Number from Ryan Flaherty and what you think of this. We discuss how to calculate your force number, which can provide you with a target for lifting, as opposed to "just lifting". Just as we have FTP goals and other metric goals, this number can help provide more focus. The one thing I want to point out is don't just start deadlifting. Also, all your secondary and tertiary lifts are still very, very important. We're huge proponents of lifting heavy in the gym for the strength gains, the injury prevention, hormonal health benefits; everything that makes you a stronger cyclist, and better overall athlete. Craig @EVOQ. BIKE Brendan @EVOQ. BIKE Let us know what your force number is! Don't forget we have a full blog at www.evoq.bike/blog TONS of podcasts wherever you stream yours! https://youtu.be/zt1FXT0fglA

Increasing the amount of work that you do on a yearly basis (macro), as well as the number of big rides that you do each month, can have a huge increase in performance. Take a look at your year over year kilojoules. Take a look at your race data; what's the biggest amount of kilojoules in a race? Then figure out how often you're replicating that. If you do both of those, and grow with the numbers, you will get stronger and faster. Planning takes a little bit of time, but has massive results. Use the basic math to figure out how to get stronger on the bike, and use this information to create your cycling training plan! Brendan @EVOQ. BIKE Thanks for watching, and please share it with a friend! And subscribe! https://youtu.be/gvJxGQxNUGQ

Thanks James! Full ep drops next week.

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