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 August.

01:10 Use your training buddy!01:45 Should I Work on Speed?

More Rest?

Long weekend rides?

02:25 how do we give him a good recommendation?

03:20 Things we don’t know. Past 6 months; past year; how good is he actually?

03:35 The biggest worry in making a recommendation that is responsible

05:05 What CAN we give him as a tip?

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

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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 important? Road Race Nats or Crit Nats?

03:50 What translated from Motocross?

04:55 Peter Kennaugh Coaching

07:45 Most important aspect of his training

09:20 What’s your main limiter, and how do you address this?

10:40 Do you want to be a GC guy or one guy classic’s racer?

11:20 Ever trained too much?

12:25 Gym work

14:30 Biggest things he’s learned racing Elites vs U23

15:40 How he linked up with Trinity

17:20 What makes him feel ready for a big race?

18:33 What’s the brain doing in the last 2 laps of a race?

20:25 Result he is the most proud of?

22:44 Biggest goal race….Monuments? Worlds?

23:40 Giro or Vuelta?

24:18 Nutrition

28:50 Anything unique about his set up?

30:45 What does it take to become a pro cyclist?

32:45 Sticking with just road?

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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!  

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

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[email protected].

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 conservation: closing gaps efficiently, Not closing everything, NOT overextending yourself

-being smart: Rider who pulls on from and explodes every week…get to the end first, because that’s going to be where it gets really spicy

-cornering

-positioning: can’t outWATT bad positioning!

-nutrition for later surges (100g of carbs per hour)….

-recovered from previous efforts in the week

-repeatability and depth will continue to improve, also consider higher CTL if feasible and RESPONSIBLY GROW

so i looked into this climb more. I looked at your  competitor since she finished in the first group and I could get her power data.

the climb was two separate chunks….

1m40s @ 3.9 w/kg

1m45s @ 5.5 w/kg! dang

(This spans 270w to 380w for 69kg rider)

overall, there was ~ a 4m stretch at 4.3 w/kg (297W), but as we can see above, it’s not constant power. Biggest surge at 460w

Athlete has done in lifetime:

1m40 @ 4.5 w/kg…mock race

4m @ 3.8w/kg, so you’re not matching the watts, but that’s because of the second surge….

69kg, needs to do:

1m40s @ 380W, which in past 3 years you’ve done 322….

Need to do 4m @ 262, with surges well above, and she actually has done 260W at this duration (this race!)

holy cow you basically had 4m and 5m lifetime PRs, and blasted season PR #s across the board.

A quick hit and more a very short vo2 effort.Let’s hit some short vo2 with a hard start…i’ll cook something up.

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 against the machine

Tubes or tubeless…

In the gym or not worth it

Narrow or normal width bars

Group ride or solo smash

Black or white socks

Self coached or coach

Stage race or one day race?

05:28 What’s the bread and butter of your training?

07:00 Strong faith in his coach Jesse!

8:30 Knowing when to push and when not to?

12:59 Volume. Lol 25h is not a big week. We are all slacking! haha.

14:40 What workout gets you stoked?

16:10 Main limiter than you’re working on?

18:30 Confidence; his evolution of it!

29:05 Living in Europe, the vibe

33:00 What happens if you don’t make it to World Tour before you turn 23?

35:30 The thing he is still chasing! Love this!

38:30 Getting unexpected results against the big dogs

40:10 Track life

47:10 Nutrition

52:50 Final Words: Listen to this!

and some KOM banter at 4,000 feet between Landry and Brendan...who will now swiftly lose all their KOMs to others in the Boone / Blowing Rock NC area.

00:00 Welcome

00:39 What happens at altitude

There will be a decline in your power output at different levels of altitude.

01:35 It wasn’t the breathing, it was the feeling in my legs that crushed me the most

04:32 Landry was born at 7,000 feet in Colorado Springs

Doing openers at sea level

06:04 How much time do you need to acclimate?

07:30 Can you show up a day before the event and trick your body?

Experience in Colorado Springs

Experience at Albuquerque, NM

12:25 What would you do to prepare for altitude?

You’re going to feel different; it’s not a bad day. Be mentally prepared for less power.

15:00 Mt. Evans Hill Climb to 14,000 feet

17:15 Avoid the red zone, don’t waste matches

18:50 Going to lower altitude

Getting the body used to higher power outputs

22:42 George’s Gap KOM in North Carolina

25:36 Being able to “follow” a Strava Segment

28:43 Mast Gap KOM

29:50 Back to altitude; going High to Low…Be aggressive!

Last week we launched our VO2max Top 10 Workouts guide with EVOQ Training Token to great success and dropped a ton of great content! Have a listen and read. As always, thanks for being a part of the EVOQ community and happy riding. https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft

This new athlete was super nervous about an upcoming group ride, and I know I was in his same shoes 15 years ago.   It's hard to feel uncomfortable when you're choosing this hobby and most likely used to crushing other aspects of life. And now you're going to go an get dropped. It's a weird vibe....but EMBRACE it. You will get so much better and grow a ton from this experience.  Please watch this if you're within your first 1-3 years of training and racing. I really think it will help you strive for more.  ++++++++++++++++++++++++++++++++++++++++  

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Alex decided to be captain today, and he poses a bunch of questions that peel the curtain back on EVOQ. How did we begin, what has the growth story been, and where are we headed!?

This is quite different from our normal posts, but hopefully inspiring those that want to get into coaching (whether on a bike or elsewhere) and giving some more context to who we are as a coaching group.

Thanks Alex!

00:00 Welcome to a different podcast!

00:10 Does my hair look good?

00:29 Meet Alex Balashov, Road Captain for today

03:17 “You can’t make money in the bike industry”

05:33 What’s the history of EVOQ.BIKE?

08:45 How did the shift of “just coaching a few people” to going full time happen?

17:57 Reducing the pressure of sales

20:05 We don’t run ads. Marketing

21:00 “I didn’t know what a coach would do”

22:20 How do you find other coaches ?

27:50 I want to help the coaches grow their business

30:08 How do the coaches get paid?

35:25 How often do the coaches talk?

39:55 Pricing

49:08 Templates

1:00:45 Are the athletes even distributed amongst all coaches?

Are all coaches full time?

1:07:00 What makes an athlete great to coach?

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

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Circling back on an old video about what to eat for cycling. If you haven't seen our Nutrition Blog, check it out!

 https://www.evoq.bike/blog/cycling-nutrition-guide 00:00 Welcome  

00:10 The old video: https://youtu.be/tPzPN685PkY 01:15 RPE is higher without carbs  01:36 THIS VIDEO is about auditing your food intake  04:00 A run through at the grocery store  07:16 oops, Chips  07:55 Is this helping me get to my goals?  Avoid always eating whatever you want because you rode 4 hours.  09:25 Craig challenged us to reduce sugar intake off of the bike  10:26 Fake stuff bad.

Got a bunch of messages about this after Forrest got 5th. Everyone is the race was a Cat 1 cyclist, which is the requirement. Is it fair? Some thoughts.

00:00 Welcome

01:15 10th wheel to 5th

02:30 Pre-reg list

04:00 Qualifications to race Pro Nats

06:07 What is USA Cycling Domestic Elite?

07:55 Who should be at Amateur Road Nationals?

08:38 Dieter Drake idea; Pro teams of 3 only??

09:35 What about being pro because they have "more support"?

10:15 What about riders that are getting paid? Are they pro?

12:25 What about support riders in US Pro BUT could win at Amateurs? Do they have to pick one or the other?

13:35 One pro cannot beat three great cat 1's

14:00 Don't shit on Amateur Nats

15:50 The field will never be perfectly even. FIGURE IT OUT.

16:03 Amateur Nats is THE ONE. Haven't been able to crack that one ;-/

Good luck with the rest of your season!

confirmed riders: https://www.bikereg.com/Confirmed/55662

https://s3.amazonaws.com/usac-craft-uploads-production/documents/Nat-Champ-Docs/2022/2022-Amateur-Road-Eligibility-6.7.22.pdf

https://s3.amazonaws.com/usac-craft-uploads-production/documents/DET-Application_2021-12-21-231002_yuez.pdf

results: http://www.livelynxresults.com/viewrace.php?eventid=10676

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

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