Athlete: So based on what your saying it might be a good time to do the Wahoo 4DP test.  That would not only get us a 20 min effort, but also be a chance to measure a couple of sprints, a 5 min MAP, and a 1 min Max.  We had talked about this one a few years ago but I never ended up doing it and I think hit a ramp test instead.  If I'm feeling good on the weekend, maybe that will be a good time to do it.  Don't love doing these tests but perhaps the time is right for one now.

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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/

Surprisingly get this question more often than expected: What do you buy at the grocery store when you go? Would you show us what you love to get?

Biggest takeaway: stop eating chemicals that you don't know what they are.

Hopefully  this helps you dial in your nutrition goals! What else did I miss that I should be getting? Would love to hear of your favorites.

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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/

Hey Brendan! I'm in the southern hemisphere here, how much vo2 per week is required for getting peak fitness during summer? I'm riding 10-12 hrs per week since September and do 2 60min crits a week and usually another vo2 session as well but feel the quality isn't there yet for efforts over 3mins, if I try more vo2 I end up too fatigued though. Could you link your best vid I can follow up with

hey Ben, check out this one for different thoughts on different types of vo2 which might be helpful for you...longer doesn't have to mean harder, and quite often the opposite. You can use a hard start then ride just above threshold to hit 90% max hr and get some good vo2 adaptations that way. https://youtu.be/h2T4lVBNvMo  I'd also search "vo2max" in the search box and we have a bunch of other ones that may help you out.  2 crits and 1 vo2 should be enough for summer, and change it up with different types of vo2 sessions. and re the fatigue; you might want to cycle off that 2 crit / 1 vo2 every 6-8 weeks, it definitely is fatiguing. I switch up to lactate clearance work or some thing more ftp based, then back to vo2 hard ones.  hope that helps! good luck!

Can you do too much base training with 20h weeks? What about a lot of only zone 2 endurance riding? great question from the discord! Let's see what's best for Stijn, and hopefully you can apply this to your upcoming training!

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Base Video: https://www.youtube.com/watch?v=4uld9mAlF7Y

Base Training: https://www.trainingpeaks.com/training-plans/cycling/tp-371709/winter-base-training-12-weeks

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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/

This brought me down memory lane! Where you are at today, is not where you are at forever!

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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, and all other limiting beliefs.

I just listened to your podcast about group rides, I have a training/etiquette question. I started doing social rides a year ago to meet people and to learn how to handle my bike with other people around me. Recently I have been challenging myself by going to no-drop rides that average a higher speed than me (most of these guys average 17-17.5 mph, and I can usually get about 16-16.5 mph.) My question is, if I'm the slowest rider and the rest of the group has to wait at a few stop points for me to catch up, is this 'ruining' the ride for everyone else? Is it more appropriate for me to go to drop rides and to return to the 'faster' no-drop rides when I'm closer to the average speed?

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.

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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 both, which is a great third party to compare these other two big brands to. More on that in the video! (What are "hard ketones"?)

Others like Ketone IQ, HVMN are just BDO

Ketonaid has a drink that is both, and also some marketed to get you buzzed.

R1,3 Butanediol is an alcoholic ketogenic precursor, not a ketone ester, and we’ll talk about how this negatively affects performance AND some really bad test results in a study.

The Delta G CEO even tried with @darpa and @nihgov to use 1,3 Butanediol because it was cheaper to make, however it was discarded since it was getting subjects drunk

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Podcast with Frank from Ketoneaid: https://insideouthealth.libsyn.com/frank-llosa-the-truth-about-ketone-esters-and-how-to-spot-deceiving-marketing

Ketoneaid HARD KETONES: https://shop.ketoneaid.com/collections/all/products/r-1-3-butanediol

Check all academic ketone studies on our website or on the @nihgov website.

1,3B on cycling, intoxication https://pubmed.ncbi.nlm.nih.gov/30632425/

Glycogen Sparing: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30355-2?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1550413116303552%3Fshowall%3Dtrue

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Full Blog With Training Tips: www.evoq.bike/blog

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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

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

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!

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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

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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/

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 BOX.

This will also help those of us that want to do MORE, do the right amount. there’s a reason it says 3h and not 4h. Or if i do my 4h today, i can do less tomorrow. BUT make sure i get that long ride in.

This is so simple. but so valuable.

Quick note on sponsors: i only select things that I use, that I have vetted, and that I TRULY believe in.

I would work at a company that I represent.

Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE

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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

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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/

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 dropped and how can you improve here?

Save your energy FOR the big effort of the ride that you are keyed into

do less if possible on the initial rollers.

Don't close gaps for anyone

Ride in the best draft possible

Avoid the high outputs where possible.

THESE THINGS MATTER.

Find riders to use as a litmus: ranking yourself off the best rider there might be unrealistic.

Save it for the BIG effort.

the more z1 on this ride, the BETTER.

I'd like to use this more as a race scenario than just a group ride.

I understand that there is motivation to go hard when riding with a group, but we also want to use this to increase your power; dont just blast yourself early for the sake of it; utilize this to see how you hold strength versus others as the ride progresses…… i'm not seeing that happening right now.

compare performance in terms of watts and litmus ranking after each ride…okay if did lower watts but better position, what happened that ride (better drafting, smarter attacks, no wasted matches)….higher watts and worse position.

we all get MOTIVATEd by the gruop, so let’s use that to our advantage

Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE

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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

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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/

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 my Monday through Friday training times will start around 6:00 to 6:30 pm and I wasn’t sure if I should start my focus on carbs for dinner lets say Monday night and Thursday night? Or if I should be focusing the carb focus the day of the activity due to such a long stretch before my ride/workout from the night before? I’m new to the nutrition stuff, but I know how it has affected my ultra endurance mtb races significantly this passed year. So your article has helped me a ton with getting in the right direction creating my meal plan for this season.

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Please subscribe and tell a friend. Check out the blog and all the link here: https://linktr.ee/EVOQBIKE

+++++++++++++++++++++++++++++++++

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/