EVOQ.BIKE Cycling Podcast EVOQ.BIKE

👋🏽 If you're new to the channel, welcome! Check out some other training resources below, especially
our new Training Plans page! https://www.evoq.bike/training-plans

In this video I recap the Tour of North Georgia: how base training helped with big finishing moves, our overall tactics, especially for GC, and lessons learned. Some extra notes are below.

Chapters:
00:00 Introduction
02:12 Comeback from Injury and Building Fitness
04:40 Goals for Tour of North Georgia
06:35 Road Race 1 & Habersham Hills Climb
11:35 Importance of Intervals & Going Hard at Right Times
14:15 Road Race 2 & Finishing Move
17:50 Time Trial Pacing
20:55 Crit Strategy & Andrew/Craig's Battle
25:18 Power Numbers from Crit
26:10 Shoutouts & Intro to Training Plans

Habersham Hills 10m in

1. Don’t focus on just KOM times and power….look at how hard the race is overall, and the efforts that come directly after other efforts. 514 for 3.5minutes isn’t crazy, but midway during the race after going over KOM climb and then hitting it….different vibe. It’s WHEN you go, not always HOW you go.
2. teammate vibes- countering each other
3. go hard and still ride at threshold…the DRAG race up some climbs (lactate clearance work)

Rock Church:
Practice your finishing move!!Practice conserving watts!How does the body feel?
Road Race , Finishing move: 3m at 550W NP at hour 3, about 3000kj in….literally minutes after doing 7m @ 373NP

373Np for last hour

last 11min @ 445WNP

Time Trial: PACING: threshold +Go hard on the hills - 3rd fastest time of the day

Just 2 minutes below threshold! Turn around and corner and downhill recovery

last 4minutes at 465W, threshold is about 400 right now “last 4 minute image”

Crit: we actually won GC! Count the points diligently, our error not to!

Shout out Mark Tucker for honesty on the start line

Tactic: Get one of us up the road without Tucker and win all sprints


🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
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

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Calorify: https://calorify.com Discount Code EVOQ
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC


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Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Full Episode here: https://youtu.be/2Hj8DcLEc9g

Colby Pearce shares an unpopular opinion regarding training methodology, advocating against strict zone-based training and instead emphasizing perceived exertion (RPE). Using a four-by-five workout as an example, they explain the importance of tailoring workouts to individual capabilities and preferences rather than rigidly prescribing metrics like cadence and power output. They discuss the nuances of recovery intervals and how they vary depending on an athlete's fitness level. By allowing athletes to interpret and adapt their workouts based on RPE, the speaker believes they gain insight into their mentality and weaknesses. They advocate for a flexible approach that encourages athletes to intuitively navigate their training while providing guidance when needed.

👋🏽 If you're new to the channel, welcome! Check out some other training resources below.

🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
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

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Calorify: https://calorify.com Discount Code EVOQ
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC


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Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Race Across America is a fundraising event to support the programs of Top Buttons. But the event and the cause absolutely connect! The young women we serve are facing hardships on their life journey much of which is out of their control. They need a system of support to help them believe in their abilities and to help them achieve their goals. Just like the young women Top Buttons serves, our team couldn’t achieve success Racing Across the country in 8 days without a support crew! We all need individuals who believe we can succeed and those who are willing to help up achieve our goals. We at Top Buttons are a SUPPORT CREW for the women we serve.

Our RAAM TEAM is riding to see #herjourneytransformed

To Follow our journey and support:
1. Life stream updates June 15-24th daily at 8:00 am and 8:00 pm on @topbuttons IG and FB
2. Go to TB RAAM Team Page for info and to donate
https://www.topbuttons.org/raam-2024
3. RAAM Tracking site to follow us on the road
https://www.raamrace.org/live-tracking
4. Follow @gearsforgood for more cycling specific team updates and join us at our local Gears for Good event hosted at Legoland Beach Retreat in Winter Haven, FL on November 2nd.
5. Purchase the Top Buttons Race Across America inspired kit design on the Mumu Team Store.

Sarah Powers, the founder and CEO of Top Buttons, and Owen Shott, a cycling coach, discuss their involvement in the Race Across America (RAM) and their passion for endurance sports. They talk about the mission of Top Buttons, which provides confidence-building and life skills education to young women in need, and how they decided to use RAM as a fundraising and awareness event for the organization. They also discuss the logistics of RAM, including the team structure and the rotating schedule of riding. Overall, they share their excitement for the challenge and the opportunity to make a positive impact.

Sarah Powers and Owen Shott discuss their preparation for the Race Across America (RAM) cycling event and the fundraising efforts for the nonprofit organization Top Buttons. They talk about the logistics of the race, the training involved, and the challenges they anticipate. They emphasize the importance of communication between coach and athlete, as well as the need for proper rest and recovery. They also highlight the impact of the work done by Top Buttons in empowering young women and the importance of fundraising for their programs.

Thanks, Sarah and Owen! You can find Top Buttons on IG here: https://www.instagram.com/topbuttons

Chapters:
00:00 Welcome!
01:18 Introduction and Catching Up
04:06 Introducing Top Buttons and the RAM Fundraising Journey
14:21 The Logistics of RAM: Team Structure and Rotating Schedule
16:30 Different Ways to Approach RAM
18:40 Preparing for the Race Across America: Logistics and Training
31:10 Fundraising for Top Buttons: Empowering Young Women
41:20 What's Next After RAM?

👋🏽 If you're new to the channel, welcome! Check out some other training resources below.

🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
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

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Calorify: https://calorify.com Discount Code EVOQ
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC


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Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Full Episode here: https://youtu.be/z5Vj3J1bM1g



In this video, Daniel discusses his coaching philosophy, which emphasizes the importance of "soft skills" over relying solely on data like watts and VO2 max. He suggests that while data is helpful, there's more to success in activities like bike racing, mountain biking, and gravel racing. Daniel highlights the significance of mindset, strategy, repeatability, and finding the fastest line. He shares examples from his own experiences, demonstrating how focusing on skills, sensations, and mindset can lead to better outcomes than simply relying on numbers. Daniel also touches on the role of coaching in building relationships and guiding athletes through the mental aspects of training and competition. Overall, he emphasizes the holistic approach to coaching that goes beyond just data-driven training.

👋🏽 If you're new to the channel, welcome! Check out some other training resources below.

🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
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

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Calorify: https://calorify.com Discount Code EVOQ
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC


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Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

ayyyyy!! mini pod: some great questions from an Australian athlete racing in Canada. Also, gearing up for my first race in a while!!! SO HYPED. 🐨. hope this mini pod helps you dial in some race day tidbits.


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Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

The conversation between Brendan Housler and Peter Defty revolves around the topic of fat adaptation and the use of Vespa, a natural catalyst derived from murder hornets, to optimize fat metabolism. They discuss the limitations of traditional carbohydrate-based fueling strategies and the benefits of strategically timing carbohydrate intake. They also touch on the importance of building metabolic capacity and maintaining a healthy gut for optimal fat metabolism. The conversation challenges the conventional wisdom of high-carb diets and highlights the potential of fat adaptation for endurance athletes.


The conversation between Brendan Housler and Biologist Peter Defty revolves around the topic of fat adaptation and the use of Vespa, a natural catalyst derived from murder hornets, to optimize fat metabolism. They discuss the limitations of traditional carbohydrate-based fueling strategies and the benefits of strategically timing carbohydrate intake. They also touch on the importance of building metabolic capacity and maintaining a healthy gut for optimal fat metabolism. The conversation challenges the conventional wisdom of high-carb diets and highlights the potential of fat adaptation for endurance athletes.
They touch on the experiences of professional cyclists, including Romain Bardet, and the impact of fat adaptation on their performance. They emphasize the importance of timing carbohydrate intake and the role of hydration in hot weather. Overall, they advocate for a balanced approach that optimizes both fat and carbohydrate metabolism.


Vespa Power Code: Brendan15


Thanks, Peter! You can find him on IG here: https://www.instagram.com/vespa_endurance/

Chapters:
00:00 Welcome
02:53 Understanding Fat Adaptation and Vespa
09:45 The Real-Life Implications of Fat Adaptation
28:03 Balancing Carbohydrate Intake and Fat Metabolism
33:49 The Role of Fat in Digestion and Absorption
36:17 Fueling with More Fat for Improved Performance
37:07 The Impact of Carbohydrate Consumption on Fat Utilization
38:47 The Science of Fat Oxidation
43:21 Personal Experiences and the Role of Fat Adaptation
46:57 The Story of Romain Bardet and Fat Adaptation in Professional Cycling
50:50 Timing Carbohydrate Intake and the Role of Insulin
53:22 The Anabolic Effects of Low Insulin and High Insulin Sensitivity
56:34 Personal Experiences and the Benefits of Fueling with More Fat
01:00:03 The Impact of Excessive Carbohydrate Consumption
01:04:46 Hydration and Carbohydrate Intake in Hot Weather
01:06:32 Heat Adaptation and Mitochondrial Reshaping

👋🏽 If you're new to the channel, welcome! Check out some other training resources below.

🚀TrainingPeaks Store Programs: https://tinyurl.com/TP-Store
💥Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off
😈 Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN
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

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW
Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan
Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62
Best shades: https://www.julbo.com/en_us/
Calorify: https://calorify.com Discount Code EVOQ
Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC


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Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support