And what the heck is a PFA?

95%->102%->109%….and back down.

It’s not always a matter of increasing your watts, but increase your execution!

Ask yourself “why am I pedaling right now?” Macro and micro! Micro is in the race, macro is the workouts on a day to day level.

While I preach #NoCoast on endurance rides, you want to be coasting a TON in a bike race.

Save the watts for when it really matters.

Imagine a 5 x 5m interval set; the fifth one is brutal. Think about this in terms of race day. Try to make the first interval happen much later in the race; stay as fresh as possible.

Don’t close a gap and then find yourself grabbing the brakes; that means you closed it with too many watts! Save the watts!

Imagine how strong you’ll be after NOT doing a ton of work.

https://youtu.be/7otsYzGfm-0

Shout out to our Physical Therapists!

1) How to effectively race in the chase group

2) Dealing with hot temperatures

3) Having enough left to break away and bridge (or a race winning move), but most importantly, how to pace it. This is not a steady state FTP effort!!! Do that, and you will be caught.

4) My apology for yelling in the feed zone; but please, DO NOT WALK INTO THE ROAD. If your rider cannot come to you, they miss the bottle. Do not cause a wreck to feed a bottle. That said, I should not have cursed and truly apologize for looking like a turd.

LactiGo for the win, code Brendan20 if you want to try it. www.lactigo.com/brendan

Super fun weekend of bike racing, excited for the next one: NATIONALS!!!

https://youtu.be/uTL9ZiG4Knc

Here's a potential future question for you: how should people with limited training time (6-8 hours per week) think about periodization? Chris Carmichael (in Time-Crunched Cyclist) is essentially saying that a traditional base-build-taper really only works for high volume (12+ hour riders), and instead suggests more of an on/off approach (high intensity 11 week build phase, followed by 4-6 week recovery phase, rinse and repeat). Wondering what you think and what recommendations you might have for thinking about planning training across the course of a year.

you made a good call, but this is like a one off thing; too much endurace-like ends up usually not being endurance. and even when u hit tempo watts you start to activate glycolytic system which is what we want to avoid. hence my harping on surges duration endurance rides

It’s the journey.

Getting yourself to the point in the race where you can unleash what you are really good at. Seeing the big picture.

Now having a coach but not having “every gram planned out”

Managing racing and training loads

The crazy travel schedule of a World Tour Pro, and managing those last minute calls, “Hey, Go To Milan San Remo”

Favorite Intervals: 40/20s and how he arranges them.

What do most people have incorrectly about FTP? You’re never flat out, steady state riding, in a race

What did James learn from Endure, by Alex Hutchinson. I highly recommend this read! https://amzn.to/2TObA6V

Spatial Goals, not pushing versus the clock

The only way to know where your limit is, is to find the limit, unfortunately!

When you stop getting better….maybe working TOO much!

Nutrition: where the peloton has made the most gains in the past 5-10 years.

Train your body to utilize the carbs! 120g an hour!

99% of the race is fighting for position

https://youtu.be/lLTluUYiNFo

https://linktr.ee/EVOQBIKE