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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

00:18:19

Interval Progression: Add More Watts or More Time?

EVOQ.BIKE Cycling Podcast ·

2022/10/04

Interval progression: when do we add more watts, and when do we add more time? Let’s talk about 4 scenarios: FTP, vo2max, over unders and tempo. My former coach, Tom Bell, just spoke about this on That Triathlon Show. He talked about his strategy (which was used when I worked with him last season as an athlete) 25:50 * If only some workouts are optimal for the athlete, I think repeating the same workout design for a period is helpful. * You might add an arbitrary amount of repeats to a single

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00:12:56

Why The Hell Am I Training? Some Musings...

EVOQ.BIKE Cycling Podcast ·

2022/09/29

down about training or racing? wow, I got in my head on racing for a bit...a combination of a lot of missed races due to broken equipment and freak things (shearing off a crank before the early races in FL), then cancelled races in NC, then covid, then a seized seat post and missed the race with Bodo, then covid dragged into a horrible nationals, then on the road for 10 weeks waiting waiting waiting to move into my house, just got exhausted. then, started thinking "Wtf am i doing with my life

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00:11:50

Cycling Training: Biggest Offseason Gains

EVOQ.BIKE Cycling Podcast ·

2022/09/15

Love that people are planning their next seasons! Planning equates to success. Athlete reached out with “What’s best way to make offseason gains? aside from weights” I asked him, what do you think? His initial response: Recover a bit and look back at season. Assess Strengths, weaknesses, and set goals For racing, training, and key improvement areas. this is my first true off-season from “real volume and racing.” Last year any time on the bike was almost good time so this year I’m going to focus

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00:11:44

Cycling Training After Race Season and Before Winter

EVOQ.BIKE Cycling Podcast ·

2022/09/13

A great question from our discord. If you aren't there, join the conversation today! https://discord.gg/ThTYry6kuE How to use Post-Race, Pre-Winter months for cycling training. I could use some advice on where to take my training at this point into my 2nd season... I initially built towards a 40k TT in May, then did tons of unstructured Z2 (60-70 hrs/month, only high-intensity was on a weekly group ride) to build for a 12hr event in mid-August. 1. Now I have a couple more 100-200 mile gravel races I

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00:17:52

(Best on YouTube, Link Below) Mega Mountain Training...

EVOQ.BIKE Cycling Podcast ·

2022/09/02

YT: https://youtu.be/jpzcq03Re0o I wanted to go for a mega climbing day out of Blowing Rock, NC in the Blue Ridge Mountains. I made a route with 17,500 of climbing, and hoped to do it in 7-8 hours. Someone asked me to discuss the recovery from a 7,000kj day, but some other pearls popped up as I started to put that together for them. Hope this video helps you ride farther and ride faster! Goal: complete 17,500 foot day in 7.5h Pacing: 3-4 hours of tempo or higher avoid zone 5, muscular strain. I

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00:12:22

CTL and Race Readiness For Your Big Event, #572

EVOQ.BIKE Cycling Podcast ·

2022/08/29

Unfortunately, there is no perfect equation; but hopefully this video helps you with YOUR art of coaching. Some show notes/bullet points: Grossly untrue: Athlete with a CTL of 85 will last longer than an athlete with a CTL of 70 https://youtu.be/-nRcySlOJ40 --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

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00:07:22

Heart Rate on Long Endurance Rides

EVOQ.BIKE Cycling Podcast ·

2022/08/25

3hour ride, given different amounts of rest or temps, the same ride on a different day could be 10bpm higher than it was previously question is: even if the perceived exertion is similar, physiologically does it make more sense to shoot for HR instead of power? part 2, what about shooting for different targets within the zone, low or high zone 2? More on this here: https://www.youtube.com/watch?v=5m1nT-4n99Q I like this because he’s focused on not going too hard, and also staying within the

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00:10:00

Aerobic Training for Crit Racing, Gravel Races, and...

EVOQ.BIKE Cycling Podcast ·

2022/08/23

Produce more power by burning more fuel 1 why do you want a strong aerobic metabolism for short 1 hour races? 2. who wants a high anaerobic capacity or high VLaMax 3. what does the big aerobic base do for you besides long endurance rides? This might surprise you. 4. interval trick that i learned from inscyd Endurance video link: https://youtu.be/4uld9mAlF7Y Training Packs comments and critiques! https://www.evoq.bike/training-packs riders generate lactate every time they jump out of a corner when

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00:07:13

Increase FTP With Less Threshold Training

EVOQ.BIKE Cycling Podcast ·

2022/08/19

Why did we ride at threshold ? Why should we still ride at threshold? What should we do to increase ftp? Training Packs mentioned, with new time crunched athlete pack on the way: https://www.evoq.bike/training-packs Why did we ride at threshold? * Riding solely at threshold in order to increase our lactate threshold is somewhat of an outdated training philosophy. I’m not knocking it! I was brought up on a threshold model, and did well, but I now know that it was not optimal. So, why did we

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00:09:52

Anxiety Before Cycling Intervals, Especially VO2Max...

EVOQ.BIKE Cycling Podcast ·

2022/08/17

"These Vo2max workouts typically give me major anxiety but I didn’t let it get to me this time - just got it done. Let the numbers be whatever they were. And they ended up being pretty good. Dug deep for sure." Me: Ooooh man that is a break through! don't overthink these, and happy to chat about this if needed. a good podcast! when u wake up, whatever numbers you're going to put out are set. it's not like you're going to think harder and worry about them and have 20 more watts. Just show up and rip

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00:17:15

Mental Rest Weeks, 20 Min Threshold Test, Calibrating...

EVOQ.BIKE Cycling Podcast ·

2022/08/15

Cat 4 Questions returns, with 4 solid Q's from an athlete before our monthly zoom call. I really dug these, and have been asked them before, so thought it would be helpful to post. 1. Don’t really feel like I need a “physical” recovery week, but maybe a base week would be helpful for a “mental” recovery. 2. You said that a 20 minute effort isn't that long of an interval. What’s a long interval, and how do we work toward that? 3. I was doing a punchy little climb the other day. Typically, I start

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00:09:23

Lifting For Cycling, More Watts, More KOMs, Crush PR's

EVOQ.BIKE Cycling Podcast ·

2022/08/12

The point of this video is that if you are thinking about lifting this year for 2023, here's your nudge! Do it! There are no doubt a ton of physiological benefits, from added strength and hormonal changes that take place, but there's also the anecdotal "extra gear" that you develop. It's hard to describe until you witness it yourself. While there should be no denying that getting stronger will make you a better cyclist, everyone doesn't believe this. I'm not here to convince you to lift or strength

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00:10:05

Fatigue Resistance in Cycling; How Should We Apply This?

EVOQ.BIKE Cycling Podcast ·

2022/08/10

A gravel racer, a Cat 3, a Cat 4, and Brendan walk into a bar. JK. An athlete had some end of day 30s efforts that got me thinking about his fatigue resistance. I started looking at other athletes charts, and started to see some interesting "ballooning" where there might be some weak spots in their training, IF it applies to the events that they are doing. ie, this is probably not very important for cyclocross or track riders! If you have more info that you've found useful on this topic, please

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00:07:41

Positioning Is As Important As Watts

EVOQ.BIKE Cycling Podcast ·

2022/08/08

We need to improve our position so that we don't get dropped when the big girls and big boys HIT IT HARD. It's really hard to "out watt" bad positioning, especially if you aren't the big hammer. Hopefully this video gets the juices flowing as to how you can improve your positioning to stay at the pointy end of the group ride or race. Positioning, cornering, strategy, energy conservation...Then drop the watt bomb!! ++++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips:

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00:07:09

VO2Max Intervals Vs. Group Ride Training, #563

EVOQ.BIKE Cycling Podcast ·

2022/08/05

Hopefully this helps us all bring our A++ motivation and game if we truly want to get faster! ++++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Me on Strava: https://www.strava.com/pros/5889 --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

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00:09:34

What Should I Train Next?

EVOQ.BIKE Cycling Podcast ·

2022/08/03

Common question about what your next training block should be. But, how can anyone answer that when they don't know what you've BEEN DOING, and what you are PREPARING FOR. What are your strengths? Weaknesses? Upcoming race details? etc etc Some questions that you can answer to help guide your training more accurately. It just takes a little ownership of your training! 00:00 What should I train next? 00:10 Your race is in 2 weeks?! 00:45 Just finished TDF Route. 115 mile Road Race at the end of

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00:35:11

Luke Lamperti Interview, Trinity Racing, Ep. 561

EVOQ.BIKE Cycling Podcast ·

2022/08/01

Huge thanks Luke, appreciate your time and knowledge! Check out the show notes below. 00:00 Welcome to the podcast 00:32 Who is Luke Lamperti? 00:58 Background 01:17 Rapid Fire! High or low socks Long ride: Gels and bars or candy and sandwiches Speed suit or bibs & jersey Tires width: still 28s waxed chain or wet lube Tubes or tubeless… In the gym or not worth it Group ride or solo smash Black or white socks Self coached or coach Road Race or Crit? Stage Race or One day? 03:00 Which is more

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00:07:57

Customize Your Cycling Workout, Episode #560

EVOQ.BIKE Cycling Podcast ·

2022/07/29

We all know every athlete needs customized workouts; I got a great question from an athlete about what metrics I look it after commenting that his HR didn't get as high as we wanted in the hard start vo2max workout. But what do we do for lactate clearance intervals? How does your rider type affect this? Hopefully this helps you dial in your training! ++++++++++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter:

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00:20:37

Stop Getting Dropped, 4 min stair step race example

EVOQ.BIKE Cycling Podcast ·

2022/07/27

So you watched the other video about going out and riding with or racing faster athletes. Now you want to figure out how to avoid getting dropped. This athlete got popped on a 4 minute stair step climb, so I'll show you how to break down the w/kg AND discuss how taking surges into account is crucial, as w/kg rarely tell the whole story unless it's a TT effort away from a group on a flat course. Some things to consider first, that will allow you to stick with the leaders for longer: -Drafting -Energy

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00:54:34

Training & Racing With Brendan Rhim, Podcast Interview

EVOQ.BIKE Cycling Podcast ·

2022/07/25

Huge thanks to Brendan for sharing some of his time and amazing insights on his stellar career thus far. He joined us from Track Camp in Colorado Springs! Stoked to see where the cycling adventures take him next! Thanks Brendan! 00:00 Welcome to the podcast! Interviewing Brendan Rhim today 00:35 Who is Brendan Rhim? 01:35 Rapid fire! High or low socks Long ride: Gels and bars or candy and sandwiches Speed suit or bibs & jersey Tires width: 25 or 28s or…. waxed chain or wet lube Tupac or rage

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