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PODCAST

EVOQ.BIKE Cycling Podcast

We are here to share our cycling training & racing experiences. Let"s combine data analytics, IRL experience, physical and mental training, and see what happens! 🚀⚡️🥇 Check out our site: https://www.evoq.bike/ and the blog at www.evoq.bike/blog for a TON of free information to make you STRONGER and FASTER YouTube channel has a lot of videos also! https://linktr.ee/EVOQBIKE

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All Episodes

00:15:03

Polarized Training is for Everyone! Even Time...

EVOQ.BIKE Cycling Podcast ·

2023/02/21

Hunter Allen is the OG, and all due respect to him, but he recently sent out an email/blog that paints Polarized Training in a weird way, and then he presents some miscalculated training distributions for 10 hour a week athletes. Just want to review what Polarized Training means in my opinion, and to provide another option for time crunched athletes. I would not recommend spending 5 hours at tempo and threshold! Please leave us a 5 Star review on Apple or Spotify! thank you!!! If you're new to the

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00:11:38

Cycling VO2Max Training Progression After Base Training

EVOQ.BIKE Cycling Podcast ·

2023/02/16

What's are some ways we can train VO2Max coming out of base, when 5x5's might just be way too much at first? There is no single best way to train the VO2 max system – as long as you are going at the right intensity for a prolonged period of time, you’re doing it right! For those new to the channel, welcome! Here are some other EVOQ resources that might be helpful to you. Good luck with the training! Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter:

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00:07:44

What does it really mean: "Keep the easy easy, and...

EVOQ.BIKE Cycling Podcast ·

2023/02/09

I've been tapping more into the easy again, and the results are awesome!! Sometimes I ride zone 2 TOO hard; and I've gone back to bigger base blocks! If you are new here, welcome to the pod! Hope this helps, cheers! We have other resources below as well. ++++++++++++++++++++++++++++++++ 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:

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00:14:27

4 Liftings Questions For Cyclists

EVOQ.BIKE Cycling Podcast ·

2023/02/07

a great email came in...it came in response to the lifting program that I promote. Hopefully these questions help you with your strength pursuits! 1. I see that your lifting plan does not include a hypertrophy phase or power phase (jump squats, power cleans, etc)? Why is this? Instead, it appears that post adaption phase, your lifting plan focuses primarily on building strength by emphasizing low rep sets for core exercises before transitioning into a maintenance phase. 2. is there a particular

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00:09:37

How I Increase Confidence Before Racing Faster Athletes

EVOQ.BIKE Cycling Podcast ·

2023/01/26

and some tricks to help you if you make the break....hope this helps you feel better on the start line and LEVEL UP! If you are new here, welcome to the pod! Hope this helps, cheers! We have other resources below as well. ++++++++++++++++++++++++++++++++ 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 TrainingPeaks Store Programs:

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00:05:41

Winter Training Calendar A Mess? Let's Fix It!

EVOQ.BIKE Cycling Podcast ·

2023/01/24

Trying to figure out how to switch everything around as weather and darkness force us to change things up a lot during this time of year? Hopefully this helps! This is what an athlete had going on: The calendar is all messed up now - I am taking what I can get and working around the dark, cold days as much as I can. What are your thoughts? * Today and tomorrow the weather is holding up enough for single digits but dry. I went out on a free ride today and plan to do the same tomorrow. * On Thursday,

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00:09:03

VO2Max Session Options, 20m vs FTP Test, ❄️ 🥶

EVOQ.BIKE Cycling Podcast ·

2023/01/19

Athlete emailed me about some sessions... ++++++++++++++++++++++++++++++++ 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 TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical:

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00:11:15

6 Types of Cycling Lactate Clearance Over Unders

EVOQ.BIKE Cycling Podcast ·

2023/01/17

An athlete asked about some Over Under files, and James Walsh's post on Insta got me thinking of creating this video. What are the different types, and which are my favorites? Chapters 00:00 Intro, what’s this video about 01:18 Classic Over Unders 04:01 Hard Starts 05:10 Breakaway Simulation 06:31 Time Trialist Over Unders 07:35 Longer Suprathreshold with Rest Reduction 08:43 Indoor Specific Over Unders 09:15 Landry’s Head Banger Rook 10:23 My favorites 11:00 2023: will you tell a friend about EVOQ

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00:09:53

"Such a different outlook on life riding outside."

EVOQ.BIKE Cycling Podcast ·

2023/01/12

he went deep in the comments, but I can relate. weird bike life stuff can really affect LIFE LIFE stuff, mood etc. keeping the stoke high is really important, esp in January. We are not robots. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

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00:05:55

Cycling Pacing Strategy: Race With The Fastest Racers...

EVOQ.BIKE Cycling Podcast ·

2023/01/10

A great post race write up had me thinking some more about this. As always, this video is not telling you "YOU MUST DO IT THIS WAY", but hopefully sparks some questions and new ideas that help you improve your own performance. Good luck! I know some people have already started racing gravel in 2023! I guess the season doesn't stop anymore. "9th place, I am pretty happy with this result mostly because I was able to hold on with top 4 guys the first two hours when everyone else dropped off early and

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00:13:05

Cycling Tapering for Race Day; Volume & Intensity...

EVOQ.BIKE Cycling Podcast ·

2023/01/09

"Only three out of 11 athletes took a rest day during the final 5 days prior to their most successful competition." This is a really interesting paper called Road To Gold. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0101796 What happens when we look at General Preparation (Base) , Specific Prep (Build), Race Season, and Pre-peaking and Peaking phases, in terms of training volume, training intensity, and days off? Not what the theories might tell us. Discussed: annual training

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00:08:13

Cycling Nutrition on Training Day and Rest Day

EVOQ.BIKE Cycling Podcast ·

2023/01/03

Video: https://youtu.be/7FsPh1ohjrU By request! What do I eat on a rest day, and what about a training day? And some nutrition tips or things I do to stay lean (or try to!) This got fatiguing to film everything lol. +++++++++++++++++++++++++++++ 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 TrainingPeaks Store Programs:

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00:11:45

Cycling Training Plan: Big Picture Bullet Points

EVOQ.BIKE Cycling Podcast ·

2022/12/27

Video: https://youtu.be/6F6U0ip7rSE A lot of times in these videos I’m talking athlete to athlete, like how I talk about different workouts and training models when I'm chatting with teammates or friends who race. Someone asked what my coaching philosophy was, so I laid out some bullet points that you can use to always ask yourself, and the answers should help you know: Is my training headed in the right direction. I'm only one coach. Get opinions from other people as well, but these principles do

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00:05:57

Over Unders and Build Phase Training

EVOQ.BIKE Cycling Podcast ·

2022/12/22

You may prefer to watch this: https://youtu.be/WcebZWFYy5k Lactate Clearance…my experience with constant power, then experience with lactate clearance. Why using them is a more optimal way to increase your FTP, and then let's talk about Build Phases! Suprathreshold riding with rest reduction, which will accomplish VO2Max training without doing super crazy vo2 intervals. This does a LOT in such a succinct block of training! Your time is OPTIMIZED Free info on this here:

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00:08:31

Cycling Winter Training WITHOUT Volume

EVOQ.BIKE Cycling Podcast ·

2022/12/20

Optimal Winter training….I'm a huge proponent of volume and long endurance rides to build the aerobic foundation, but you might need to do Three 1h workouts versus getting burned out doing just endurance on the trainer. I was inside on a trainer 3x during the week, then long winter road rides, but what if those long winter rides just aren't possible? What would be ideal if you lived somewhere warm? Most important, What’s realistic? Let's get to spring without being mentally burned out. YOU CAN DO

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00:17:03

Frankenbike Hand Cycle Interview; Unique Bike Discussion

EVOQ.BIKE Cycling Podcast ·

2022/12/15

YouTube video: https://youtu.be/_hxancPU_VQ Caught up with the creator of this wild bike, Robert, for a few of the main questions from Instagram, after the video passed 10 million views, and over 150,000 shares. 1) so how does the bike work!? 2) the danger of the chainring near face 3) how do you turn and descend 4) what made you do this!? 5) pros and cons onf this bike 6) do you see a future in this? ++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog Subscribe

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00:06:00

Maybe Stop Calling Them Tests. How I Deal With...

EVOQ.BIKE Cycling Podcast ·

2022/12/14

Athlete: So based on what your saying it might be a good time to do the Wahoo 4DP test. That would not only get us a 20 min effort, but also be a chance to measure a couple of sprints, a 5 min MAP, and a 1 min Max. We had talked about this one a few years ago but I never ended up doing it and I think hit a ramp test instead. If I'm feeling good on the weekend, maybe that will be a good time to do it. Don't love doing these tests but perhaps the time is right for one

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00:07:00

Cycling Nutrition: Grocery Shopping For Athletic...

EVOQ.BIKE Cycling Podcast ·

2022/12/13

Surprisingly get this question more often than expected: What do you buy at the grocery store when you go? Would you show us what you love to get? Biggest takeaway: stop eating chemicals that you don't know what they are. Hopefully this helps you dial in your nutrition goals! What else did I miss that I should be getting? Would love to hear of your favorites. ++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter:

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00:08:47

2 Crits and 1 VO2 Session Per Week, But...

EVOQ.BIKE Cycling Podcast ·

2022/12/12

Hey Brendan! I'm in the southern hemisphere here, how much vo2 per week is required for getting peak fitness during summer? I'm riding 10-12 hrs per week since September and do 2 60min crits a week and usually another vo2 session as well but feel the quality isn't there yet for efforts over 3mins, if I try more vo2 I end up too fatigued though. Could you link your best vid I can follow up with ++++++++++++++++++++ are these 2 crits on different nights?! i hope the same night, otherwise you have 3

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00:07:21

Cycling Base Training: 20 Hour Week, Is It Worth...

EVOQ.BIKE Cycling Podcast ·

2022/12/08

Can you do too much base training with 20h weeks? What about a lot of only zone 2 endurance riding? great question from the discord! Let's see what's best for Stijn, and hopefully you can apply this to your upcoming training! +++++++++++++++++++++++++++++++++++++ Base Video: https://www.youtube.com/watch?v=4uld9mAlF7Y Base Training: https://www.trainingpeaks.com/training-plans/cycling/tp-371709/winter-base-training-12-weeks +++++++++++++++++++++++++++++ Full Blog With Training Tips:

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