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 bike? Thanks!

Link to the premade workouts: https://www.trainingpeaks.com/training-plans/cycling/tp-379153/lactate-clearance-top-20

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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: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

Lactigo: www.lactigo.com/brendan   MORE WATTS and LESS BURN

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/

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.

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 Uhhhh they were much stronger than I. I Couldn’t hold on any longer than that and it was a tough start. The next 20 miles after that were pretty rough (probably also just needed to have more sugar) and I got passed by another group(I ended up passing most of them later on in the ride when I was a little more with it). maybe not the best pacing strategy but it was aspirational and now I know what I need to do to keep up with the fast folks."  

"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 characteristics, training volume, peaking characteristics, peaking trends, intensity distribution, and rest days.

What do you do for a taper?

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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: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

Lactigo: www.lactigo.com/brendan   MORE WATTS and LESS BURN

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW

Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan

Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE

Best shades: https://www.julbo.com/en_us/

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.

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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: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

Lactigo: www.lactigo.com/brendan   MORE WATTS and LESS BURN

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW

Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan

Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE

Best shades: https://www.julbo.com/en_us/

Frank LLosa is the owner of KetoneAid with a long history in the ketone game. We took our Instagram convo live and he shared a lot more info on ketones. He tried to get me to train fasted; did it work?

Video: https://youtu.be/FAxwZsRwAhc 

Ketone esters vs R1,3

HVMN Ketone IQ, Delta G Ketones

“Ketones don’t do anything in the blood”

Acetone increases 4 hours after consumption

Ketones for recovery vs performance

Ketones at altitude, $6M studies, hill workouts

Testing your protocol before race day!!

Nighttime dosing

Dr. Dag with athletes

Cost effective way of taking ketones

Frank tries to get me to fast. teehee

Ketones and lower heart rate

Caffeine

Brain Energy Gap

Too many ketones and blocking glucose utilization

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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: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

Lactigo: www.lactigo.com/brendan   MORE WATTS and LESS BURN

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW

Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan

Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE

Best shades: https://www.julbo.com/en_us/

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 not favor one coaching method versus another.

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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: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

Lactigo: www.lactigo.com/brendan   MORE WATTS and LESS BURN

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW

Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan

Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE

Best shades: https://www.julbo.com/en_us/

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: https://www.evoq.bike/blog/cycling-interval-workout-guide

If you don't want to build it: https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-231558/new-30-minute-best-6x6-rest-reduction-block

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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: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

Lactigo: www.lactigo.com/brendan   MORE WATTS and LESS BURN

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW

Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan

Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE

Best shades: https://www.julbo.com/en_us/

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 THIS!!!!

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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: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

Lactigo: www.lactigo.com/brendan   MORE WATTS and LESS BURN

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW

Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan

Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE

Best shades: https://www.julbo.com/en_us/

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?

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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: https://www.deltagketones.com/products/g-tactical  CODE Brendan for 15% off

Lactigo: www.lactigo.com/brendan   MORE WATTS and LESS BURN

Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW

Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan

Codyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE

Best shades: https://www.julbo.com/en_us/