EVOQ.BIKE Cycling Podcast

Huge thanks to James for taking the time to do this. We sat down just as he got back from Tour of Rwanda where he was on the GC Podium. Topics below! The soft skills of being a pro: why does he leave in Andorra. He was a Canadian citizen working for an Israeli team and living in Europe. Border crossings can be difficult. James’ trajectory from Local Racing to World Tour Pro. There are so many gems in the humanization of this absolute beast! Talent, potential, and progression: it’s a fairy tale. Benchmarks that he used to measure progress. There was a bit of faith here as it’s not always easy to measure. The character traits needed to become a professional athlete. Reading to become a better athlete. Self coaches athletes; James did it all alone until he reached the World Tour! The obsession with w/kg 2019 Tour of Utah, why is he the most proud of this one? James almost quit cycling! Similar to Taco van der Hoorn. A LOT of athletes experience this feeling of wanting to call it quits Resilience Training: learning what didn’t work Polarized Training: very easy or very hard. Easy means being able to have a conversation with people while riding. 65% FTP or easier. Hard is 400W or up. Tailoring training to the needs of the event. “Where can I make up the most time for the GC?” Using discomfort to increase your fitness is not “suffering”. Intervals: hitting both sides of the power band A little over threshold, and a little under. Small peaks and attacks! Micro bursts in the intervals Once again, another high level athlete points out the obsession with FTP! This does not reflect the skills needed to win a race or be the fastest athlete. James general training philosophy is all about developing skills. You can’t have a weakness. Be an all around! Minimize weaknesses. https://youtu.be/SoQwYMwp9HU --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Try to see the aerobic and anaerobic power contributions. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

We’ve all been here. 😣 --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Huge thanks to Jens for swinging through! Part 2 will drop later in the week, along with our other lifting forum video. Topics include: Test days coming up! Sport Vlaanderen from Hagens Berman Axeon. U23 Racing, Paris Roubaix, Baby Giro Paris Tours after a bad crash in Baby Giro…what’s the mindset when you go down, then can’t train right before a huge race The head is ready, but when the battle starts….. (!!!!) Altitude tent + too much training… What happened with too much sweet spot training…really fast below FTP, horrible above it! VO2Max 30/30’s Motor Pacing…how he performs these speed sessions FTP Gains: it’s not just longer Sweet Spot over and over Pretend the moto is GVA! First races of the year after COVID https://youtu.be/gjUoGJ76UZQ --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

It actually might not even be possible. But similar to that forest thing we’re always blabbing about. OKAY DAD I hear you. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Less stimulus is better then. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Maybe endurance should have been on tap instead. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

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

Welcome back to Part 2 with the legend, Laurens ten Dam! Going Pro! The early years. No plans for the Tour de France. Racing to explore the world! 2010 and 2015, the best years. When there was too much “Ride Fast”, he ditched the power meter. Training in the current day! 3 hour rides while juggling the businesses and family. One long ride: 7 hour ride. Upside down pyramid: vo2max in the winter with shorter rides. Live Slow Drop Your Friends. Gravel Worlds plug. Training back in the Rabobank days; not an interval guy. 3-4 minute efforts with repeatability. If you train more sprints, you go slower on the mountain. It’s a balance! Join Cycling App; anyone using this? Power degradation vs. One Max Efforts Consistency. We all have doubts. Going your own way. Lifting and cross training? https://youtu.be/VuaC6I0Nqj4 --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

All the coaches give a strength training pitch in just 3 minutes. If you take some notes, you’ll see how different we all can approach this topic. When to lift, how to lift, and how does this change as race season approaches? Weight training, like cycling training, is very individualized. It is impossible to make an effective blanket statement. That said, we hope this conversation gets the wheels spinning in your head so you can figure out the best way to utilize strength training to make some gains, stay injury free, and become a stronger athlete. Some topics, but not all! Muscle activation Glute activation Keeping injury at bay. Increase sets or increase weight? Heavy weight versus plyometrics. Lifting into race season. Athlete questions and comments. Band work. Upper body and core work; the benefit of keeping those strong for when you’re going hard on the bike! The mental letting go of a gym session as race season approaches. YAMES in the building: lifting on endurance day or hard day? High rep low weight vs Low rep high weight… Dynamic lifting…lift into box jumps! https://youtu.be/yEoYqDzj7oA --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Brendan@EVOQ.BIKE --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

https://youtu.be/T9BihjQHzCA  This podcast is Rated R for Language.   Quick topic overview:  Getting into the US to race.   Live Slow Ride Fast Podcast. Nederland Super Podcast Star!   4:40 Do you have an intro?   5:40 Who is LTD?!   Welcome to LTD’s man cave!   Holland Hippy House Boats   How gravel kept the career going after 2016!   BWR San Diego, Gravel Locos, Unbound, Leadville, Steamboat, Barry Roubaix   LiveSlowRideFast.com. The Manifesto!   You don’t deserve the podium. The whole bunch is working hard. There is a balance here!   Find time to train, be with your family, and work. Balance!   Race weight: what do you put in your MOUTH. Form is much harder to control. HA!   60-80g of carbs an hour. Come on LTD, get to 90!   Nutrition when training and racing Race high carb, and then continue racing high on carbs.  Bikepacking. 30,000 calories.   -------------------------------  Email us for a FREE Power File Analysis to find out where you stack up and get some free tips on getting to your goals! Brendan@EVOQ.BIKE   Have you tried LactiGOOO yet?  Check out my post on it: https://www.evoq.bike/blog/lactigo-performance  Then go here for a discount: www.lactigo.com/brendan 100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!   Full Blog With Training Tips: www.evoq.bike/blog   Full Interview Series: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT FULL  Cat 4 Questions Series: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW    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

Cat 4 Question --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Brendan@EVOQ.BIKE 🐱🦁🦁🦒 --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Brendan@EVOQ.BIKE. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Welcome back to Part 2 with Serge Pauwels! Quick run down of topics covered: What was a super special race moment for Serge? Olympics? Tour de France? Mindset in training and racing when you’re racing at the top level in the world? Enjoy the training; positive vibes! Physiological and mental engine working together! Sustainability over 365 days; it’s a lifestyle!Your training diary; if you don’t have one, start one! HUGE AMOUNTS OF CARBS. Grand Tour food choices. Carb Loading Nutrition, it’s complicated. There isn’t a perfect guide! Aspirations post pro cycling Fight for your dream! https://youtu.be/z1DtxT4Gac0 ——————————  Have you tried LactiGOOO yet?  www.lactigo.com/brendan  100% Money Back Guarantee; Amazing For Recovery AND Hard Efforts!   Full Blog With Training Tips: www.evoq.bike/blog  Full Interview Series: https://www.youtube.com/playlist?list=PLiOww7FfCwdkXX3vBWdffv8OhzZQTwXkT  FULL Cat 4 Questions Series: https://www.youtube.com/watch?v=tJMEQDVj0dQ&list=PLiOww7FfCwdlxB81LpvWOMgqxORlfL-RW    Subscribe to Our Newsletter: http://eepurl.com/ggRc4n  Follow Me on Strava: https://www.strava.com/pros/5889  Have a great week and good luck with your training! --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Lactigo Brendan20. --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

This is a great conversation between Craig and his athlete Doug. We want to share this experience with you to show you what actual training can do for you!!! Doug came to Craig a bit overtrained; riding a LOT, not resting enough, and hammering too many group rides. Doug shares some great insights as to what he was doing in order to make massive gains, putting out power that he didn't even think was possible, and now vying for podiums in the Pro-1-2 field. Let us know in the comments, what type of training and focus has helped you catapult to the next level! Email Craig with questions! Craig @EVOQ. BIKE https://youtu.be/pQilA6e1XH8 --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Favorite Intervals, One Hour Tests, Lifting, Heat Adaptation, SO Much More! Huge thanks to Serge Pauwels for coming on!!!! Belgian Phenom!!! Part 2 will drop later this week! The team that had the most magic for Serge. This surprised me! So cool. The different cultures of different teams. Widen your horizons in cycling. See more, then Learn More. The big open ended question: what are some of the most important aspects of your training. The basics! Training, Nutrition, Rest. Being race ready but also being able to absorb the racing during the season. You can’t come out 100% ripping; you need to balance and flow at 90% so you can soak up the race stimulus. Do you want to crush them now, or later at the biggest race? Sometimes a coach is there to tell you WHEN NOT TO RIDE. The more endurance riding, the better. How to use tempo training in a progressive overload form to increase your performance over time. 4 x 8 minute intervals. Tempo burst sessions! Never did many anaerobic sessions; got the really hard efforts in races. The evolution of cross training and gym work over Serge’s career. Plateaus with lifting. Race weight…70kg and 65kg. When do you lose some muscle and how do you find that balance? ONE HOUR TEST on the canal roads! Adaptations as Serge moved through training. Small thing that has a big impact in training: Heat adaptation over altitude. https://youtu.be/KH2i_89A14I --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support

Woof that’s a lot in 7 minutes. SMASH IT THIS WEEK! ☕️ --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support