We need to change our mindset from just "getting by" in training to going 100% every single day by focusing on the little things. Nutrition, hydration, recovery... it may not seem like a big deal if you don't take it seriously on every training ride, but over time it can make a huge difference! 

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I don't want my heart rate elevated initially by the FIRST hard race efforts; I want to feel that "heart jumping out of the chest feeling" well before the gun goes off. And in order to do that, without shocking the muscles, a proper warm up is a huge advantage!

whether coming back from injury, or just digging into this journey; failure happens, and will help you grow!

*Small error @ 18:45, I meant to say 10 hours per week and NOT going to the gym.*

Interesting question in the Discord-Dojo thread: "Hey guys I got a question about strength training. What if you prefer not to go to the gym? Is there a way to do strength training on the bike? I don't want a gym membership and prefer to stay at home with my cats lol. Thanks!"

I discuss why you can't replace gym work with anything else and go through some of the benefits that strength training can give you.

Have a question and want it answered on a podcast, Join The Discord and ask in the Discord-Dojo thread! 

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A few resources to get started in the gym:

Top Strength Training Mistakes by Cyclists | EVOQ.BIKE

What Cyclists Should Know About Combining HIIT Workouts and Strength Training | TrainingPeaks

How Heavy Should You Be Lifting? Weight Training for Endurance Athletes (trainingpeaks.com)

Why Masters Cyclists Need Strength Training | TrainingPeaks

Rider on the left needs to watch both paths!

Huge thanks to Ethan for coming on the podcast!! Stoked to see some awesome results from this guy in 2022!

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00:00 Intro

00:46 Team Riding

02:53 Races in New Zealand

05:14 Introductions

06:27 Upcoming Races

07:32 Positioning in European Racing

10:10 More Intensity in Training

13:01 Long Rides

14:23 Training Solo

15:53 Ethan's Current Focus in Training

18:28 Overtraining

20:32 Ethan's History of Riding Bikes

25:55 Cross Training

26:48 Time off the Bike

28:18 Tour of Southland

30:35 Stage Race Win then Accused of Hiding in Bushes

32:54 Tar and Gravel Race Course

33:49 Riding with Wind

35:16 Tour de France Goals

38:12 Ethan's Race Routine

40:45 Food on the Bike

43:33 Food after a Big Ride

44:09 Tire Selection

46:56 Team Bike Setup

48:29 Tips for becoming a Professional

49:40 Make Cycling Contacts

51:20 Meeting Tyler

53:17 Riding in the States

54:50 Signing off

fun day https://www.strava.com/activities/6564609583

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but the game evolves and changes, just as we do...gotta change it up

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First, plugs!

Best Chamois Creme

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Free Coffee

Real Mushrooms: Code EVOQ.BIKE

EVOQ Gear

Join The Discord

05:00 bike race, january road race

06:00

13:10 sneeze

13:35 blame josh

15:50 athlete that wants to pursue coaching…training techniques, learn learn learn.

21:00 when can you be maxed out on FTP?

Repeatability

25:00 ish….what’s the lower limit of HR for Base Training and Zone 2?

28:00 Nordic skiing, yay or nay? yeh or neh?

30:00 matt govero shout out

32:15 jump back in to training after injury full blast or

39:00 longevity in the game, the little things. Overcoming back pain

Core, mobility, the not sext things…plank and see stomach fat

45:30 12 speed shimano!

49:00 gravel hall of fame

My thoughts on my own gravel

53:00 what are you most pumped about for 2022

56:00

mid-podcast discovery on not-base-miles-fixie-rides had me on a slight tangent and worm hole, thanks for bearing with.

ramp tests: I think you can gain a lot more from other tests when looking for that FTP number.