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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

00:09:13

New To Group Rides? The "No Drop" Ride Question

EVOQ.BIKE Cycling Podcast ·

2022/12/07

This brought me down memory lane! Where you are at today, is not where you are at forever! +++++++++++++++++++++++++++++++ Hey Brendan! I'm Ellen, I've been listening to your podcast when I'm keeping up on bike maintenance. I really appreciate the exposure to more advanced level training with your emphasis on 'bike - life' balance. I'm only a few years into cycling, and your podcast has inspired me to clarify what my goals are for this. I'm 46 and I love that you challenge people about age beliefs,

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00:09:19

Comparing Ketone Drinks and Finding Fake Ketone...

EVOQ.BIKE Cycling Podcast ·

2022/12/06

I don't want to be disparaging, but there is some massive confusion from inaccurate data posted about BHB and R,1-3 Butanediol. What are those? And what do we need to take for performance gains? Let's get into it. +++++++++++++++++++++++++++++ In this video, let’s discuss the scientific difference between ketone esters like Delta G, and other “ketone drinks” that contain just BDO, or R-1,3-BDO, such a Ketone IQ. Delta G Is 1 part BHB and 1 part R-1,3 Butanediol. Ketoneaid has products that mimic

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00:07:13

Simple Cycling Nutrition For Long Rides That is Cost...

EVOQ.BIKE Cycling Podcast ·

2022/12/01

What to eat on big training rides, especially when you are riding huge back to back days for the Rapha Festive 500? Let's keep it simple! ++++++++++++++++++++++++++++ I did a big mega ride, and this is what I used! 6h ride, 105m, 12,000k, 320 tss, 5700kj, avg bpm 134 https://www.strava.com/activities/8172788277 ++++++++++++++++++++++++++ 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

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00:09:03

Adjusting Cycling Calendar and Weekly Goals

EVOQ.BIKE Cycling Podcast ·

2022/11/29

https://youtu.be/HPIZ3tx8MOk Juggling schedules!? Use the weekly goals and be flexible. Now when things get crazy and you’re shifting stuff around, you can look and say: OK, what am I trying to accomplish THIS WEEK, just the next 7 day. And really the 5 days get crazy midweek. Bonus Tip at the end of the video! Weekly goals contain: volume intensity of sessions number of long sessions number of lift sessions maybe something to motivate you: complete one over under session this week, TICK THAT

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00:08:58

Cycling Group Ride: Use It To Get Faster, and not...

EVOQ.BIKE Cycling Podcast ·

2022/11/24

Video link: https://youtu.be/Kk_h_83qfLg Highlight: What to use the group ride for (besides the social fun!) Some thing you can improve on by using the group ride Using other riders as a litmus Bonus Tip! Kudos if you’re on a ride where you can get dropped. It shows that you’re trying to grow as a cyclist and not just show up to be top dog. What are you trying to improve on during the ride. Just hanging on to get dropped is not the best use of your time. I would pinpoint the section where you get

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00:07:13

Cycling Nutrition Timing For Training at Night

EVOQ.BIKE Cycling Podcast ·

2022/11/22

You may prefer this in video form: https://youtu.be/W9RV1VT9YwE Nutrition Posts mentioned here: https://www.evoq.bike/blog/nutrition-cycling-performance https://www.evoq.bike/blog/cycling-nutrition-guide Hi Brendan, this is Ryan! I guess my clarity I’m looking for is, I plan to do Monday off the bike, Tuesday intervals 1-2 hrs, Wednesday high intensity intervals for about 1-2hrs, Thursday off, Friday the first dip into a longer ride, then leaving Saturday and Sunday for endurance training. Most of

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00:07:01

Cycling Taper Before Race, and Using The Performance...

EVOQ.BIKE Cycling Podcast ·

2022/11/17

You might prefer the video for this one: https://youtu.be/LZRWd50YWeQ Highlights: What’s trend on PMC chart to look for PMC Chart vs RPE feelings Non-bike fatigue Bonus Tip It's definitely something to think about. I always feel best with a slightly negative TSB, but always tapered before an event to get well into the positive...might have to try going in without a taper. depends on the taper for sure; the word "taper" means different things to different people. I'd get rid of fatigue but still keep

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00:08:48

Cadence Training Worth It? Training 2 Things At Once

EVOQ.BIKE Cycling Podcast ·

2022/11/15

You may prefer to watch this episode: https://youtu.be/ggDPYNBjn00 A great question came in that really brought up ANOTHER question: how do we know what to train, and how do we balance our efforts? If we train one thing, we can't be training another. The question was: "Should we train our abilities in high cadence and low cadence (to mimic climbing) separately for threshold and vo2max efforts". When we train one thing, we can’t train another, sounds simple right? But how do we put this into

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00:06:21

Short VO2max Intervals, Effective?

EVOQ.BIKE Cycling Podcast ·

2022/11/09

You might prefer the video for this one: https://youtu.be/Ab0IiSZoVDc One min VO2Max intervals? Are they a good use of time? Are they similar enough to 30/15s or other styles of tabata intervals? Or should we go longer? But, what if we don't have the mental capacity for that on this training day? What are the pro's and con's of this? A quick video to hopefully help you navigate training audibles that are bound to arise, especially as the weather starts changing! VO2Max Pack

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00:08:59

I Think You'll Love An IRL / Event Goal, Aside From...

EVOQ.BIKE Cycling Podcast ·

2022/11/03

2023!!!! LGGGG!!! 🚀🚀🚀🚀🚀🚀🚀🚀🚀🚀 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 Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan

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00:13:48

Ketones for Cycling; Is This Just Hype? Part 1

EVOQ.BIKE Cycling Podcast ·

2022/11/01

I tried ketones, or what I THOUGHT were ketones, and nothing happened. Some friends reached out about DeltaG ketones so I've been testing them and WOW what a difference in product. I'll be doing a follow up video to discuss the popular ketones on the market, and what they actually contain: Delta G vs. HVMN vs Ketoneaid etc etc. We had 5 major questions on Instagram, so before I get more into how amazing these are and the science, let's do Ketones Part 1. Or Ketones 101! Delta G Tactical:

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00:11:01

Transition from Base & New Racer Failure

EVOQ.BIKE Cycling Podcast ·

2022/10/27

I have a question I am wondering about. Unfortunately I can't afford a full coach at the moment due to other expenses and I go on my own regarding training. I am coming from 4 weeks and half of very high-low intensity volume. I did from a minimum of 24 to even 30 hours. Now I feel I got the base miles in me, I can go forever at low zone 2 and I believe is the moment to start push harder on the pedals. How would you recover from this big volume to not lose the gains but to be fresh for another hard

en

00:06:24

Are You Eating More Protein During "Off Season" /...

EVOQ.BIKE Cycling Podcast ·

2022/10/25

A great Cat 4 Question for us all from a listener. Q for you to consider responding to - what do you think about incorporatingmore protein over carbs in the off-season (mainly base)? I recently made a few tweaks to my nutrition, for body composition, weight loss, and building muscle mass. I'm starting my day with a whey shake and NOT having carbs for breakfast or before bed - but ONLY on days where I'm not riding. One thing I noticed in the first week is this tired feeling that lingers throughout

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00:08:05

Win Hill Climbs and GET MORE KOMs!

EVOQ.BIKE Cycling Podcast ·

2022/10/20

Video: https://youtu.be/lsvmwc6NX-U What are the top 4 physiological determinants of your success? Let's dive into this! Blog links and training materials located at the bottom. GOAL: ride above threshold as much as possible without accumulating and utilizing fatiguing metabolites…lactate, which is created through glycolysis, can also be used as fuel if your aerobic system is well trained, so that development is a big goal, and we’ll talk on: The top 4 physiological things you need to train. HMU

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00:05:00

Dealing With Injury. "I Got Injured, It Sucks, NOW...

EVOQ.BIKE Cycling Podcast ·

2022/10/19

say it. it helps. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

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00:09:24

"Can I Move This Workout?" and Mini Weekly Goals!...

EVOQ.BIKE Cycling Podcast ·

2022/10/17

Have a great weekend of training and racing! In this pod, I want to highlight that YOU CAN ALWAYS MOVE A WORKOUT because life is throwing curveballs. I talk about some suggestions, but just remember to keep yourself honest on the sessions that you move, and you can use the mini weekly goals to do so. Let's GOOOOOOO --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

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00:06:05

Short Story Pod: Thinking Long Term For Lifts;...

EVOQ.BIKE Cycling Podcast ·

2022/10/14

being nimble with the lifts, just like we are on the bike. sometimes an audible is needed Strong App mentioned in this one. If you need help with lifting, check out this guide: https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

en

00:06:13

NO! Trainer Season!? When To Bail On The 8pm Ride

EVOQ.BIKE Cycling Podcast ·

2022/10/12

Bunch of excuses coming your way. tl;dr - aborted. zero mental energy Ha, loved that. Sometimes, as hungry as you are, it's better to skip the ride and rest up. Some thoughts, and maybe some ways you can effectively audible when the schedule just doesn't go as we want. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

en

00:07:33

VO2Max Intervals: The First Vs. The Last, When To...

EVOQ.BIKE Cycling Podcast ·

2022/10/10

Great question came through the comments: I did 5x4 minutes and did my first at 133% and could only do the rest at 110%. is that ok? Or should I try and average the same power? In this video, we'll talk about: 1. one off efforts 2. repeatability and accumulating time at vo2max 3. When to PR 4. Incorrect FTP detected? one off efforts….good for KOMs, hill climbs, track events, but that is probably not why you’re doing this workout 5 x 4 repeatability for road race, gran fondo, etc When to PR? 133%….is

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01:08:51

Zach Gregg, 2x National Champ, Cycling Training and...

EVOQ.BIKE Cycling Podcast ·

2022/10/06

This podcast is SO much more than time trialing, and I hesitate to post "chapters" because there are so many nuggets from Zach intertwined throughout. I wouldn't skip around! Thank you Zach!!! This was awesome! Please remember to Like the video if it's helpful, and PLEASE subscribe to the channel so we can continue to get more incredible athletes to share their tips and secrets! We need your help, let's get to 4k! Chapters below with bigger notes below that, and links to things you might want to

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