EVOQ.BIKE Cycling Podcast

Sweet Spot Training and VLaMax with Tom Bell

17 Jun 2022

Contributed by Lukas

Part 2 of our conversation about cycling training!  00:00 00:26 I don’t hate sweet spot, I hate the overprescription of it  1:33 When woul...

BikeTalk: Absolute VO2Max Cycling. 1,000 Training Hours. Gravel Racing. Quitting P/1/2? Tom Bell Guest

15 Jun 2022

Contributed by Lukas

Tom and I sat down to do a podcast about VLaMax, and in getting rolling, we had a conversation that you might enjoy:   Absolute VO2Max Cycli...

When To Go For That PR PB Personal Best / KOM ?

13 Jun 2022

Contributed by Lukas

Would love to hear from you on this one, as there isn't a perfect answer; a lot of this is by feel, without wrecking the rest of the future workouts. ...

Crash & Burn Cycling Trainer Session; What Gives? Rest Days Before Hard Rides

10 Jun 2022

Contributed by Lukas

Sometimes workouts go awry. Take a step back and critically think of why. Talk to your coach or training buddy (I keep saying this because even though...

VO2Max Cycling Training: Heart Rate And Power

08 Jun 2022

Contributed by Lukas

Training based off HR and Power are both valid. There are good use cases for both, but in different scenarios. Check out the video to see when you sho...

Tired of VO2Max? Shift to Sweet Spot?

06 Jun 2022

Contributed by Lukas

[email protected]  

Workouts During Race Week; Be Nimble

03 Jun 2022

Contributed by Lukas

what does "stay sharp" and "shed fatigue" mean in terms of rides. We gotta do a little DYOR but it's not hard. Just take some notes in the process. br...

Back To Training After COVID. Glad That's Over!

03 Jun 2022

Contributed by Lukas

DYOR Not Medical Advise. Don't ride when sick; vitamin recovery cocktails; don't ride when sick; listen to doctors; think long term. [email protected]...

Anaerobic Training, VLaMax (WKO), $EVOQ

30 May 2022

Contributed by Lukas

no intro, please leave a 5 Star Review! ⭐️ ⭐️ ⭐️ ⭐️ ⭐️  

When You Get Dropped...

27 May 2022

Contributed by Lukas

no intro...I'll trade you for a review! Have you tried LactiGOOO yet? Check out my post on it: https://www.evoq.bike/blog/lactigo-performance Then go ...

Blowing Up At Your Event, Part 2

26 May 2022

Contributed by Lukas

dropped the intro for you, so please go leave a review! xo. +++++++++++++++++++++++ Free Coffee: http://s.trdcfe.me/BWnL3 Join The Discord: https://di...

Planning Your Season...How Far Out To Plan

25 May 2022

Contributed by Lukas

[email protected] 

He Got Cat 1! And I Got My Voice Back. LFG!

24 May 2022

Contributed by Lukas

LFG, do big races and events, even when you feel like you have arrived! They don't all have to be big, but some should be.

New Racers: Belief, Confidence in Your Plan, Execution. RACE DAY

21 May 2022

Contributed by Lukas

[email protected] 

Carolina State Road Race; Parking Lot Crits

19 May 2022

Contributed by Lukas

the statistics patience bridging making friends long term the final sprint [email protected]

First Ever Event Coming Up!? It Can Be Daunting. Make A Plan

16 May 2022

Contributed by Lukas

[email protected]

Why I'm Bullish on Capitan Bibs in this Bear Market

14 May 2022

Contributed by Lukas

KIT STORE! https://eev1121-1-evoq-re-order-2-2022.itemorder.com/shop/sale/ $280 bibs for $195 https://www.strava.com/athletes/5889/posts/20694578

KG's Matter, Even in USA. Stream of Conscious

13 May 2022

Contributed by Lukas

[email protected]

Perspective Matters: Comparing Yourself To Others Isn't Always The Best Idea

12 May 2022

Contributed by Lukas

[email protected] +++++++++++++++++++++++ Free Coffee: http://s.trdcfe.me/BWnL3 Join The Discord: https://discord.gg/ThTYry6kuE Email us for a FREE Po...

Crit Day 2! Nashville's Cedar Hill: Bridging, Mental Focus, Closing the Door

11 May 2022

Contributed by Lukas

[email protected]

Don't Be Scared Of "BLOWING UP"

10 May 2022

Contributed by Lukas

[email protected]. pacing is important, but learn how to go full throttle before your event, and know that blowing up a little bit isn't a catastrophi...

Max Gander Criterium, P123: Early Lap Strategy, VO2Max & Heart Rate, Nutrition

09 May 2022

Contributed by Lukas

Race file: https://intervals.icu/activities/7105215836 https://results.racedayeventsoftware.com/ email: [email protected] +++++++++++++++++++++++ Free...

Racing Is Here! Shifting Workouts: Use Your Training Budz

06 May 2022

Contributed by Lukas

Free Coffee: http://s.trdcfe.me/BWnL3 Email us for a FREE Power File Analysis to find out where you stack up and get some free tips on getting to your...

Go Race. Apparently The Last Pod Resonated. Some other fear and thoughts.

04 May 2022

Contributed by Lukas

One athlete reached out with these notes. These are VALID! But let's dig into this a touch. I know this can help some of you. Reason why no racing- ...

Should I Go Race? Or Just Train and Get Stronger? (Audio Fixed)

03 May 2022

Contributed by Lukas

We had an athlete that suddenly got cold feet and wanted to stop racing in order to train and just get stronger. I highly disagree with this approach,...

Riding Hard Enough? Intensity. A Prelude

30 Apr 2022

Contributed by Lukas

[email protected], thanks to [email protected] for letting me share this. Free Coffee: http://s.trdcfe.me/BWnL3 Email us for a FREE Power File Analysis t...

This Weekend: HAVE FUN. And, those New Bibs!!

29 Apr 2022

Contributed by Lukas

[email protected] 

Sweet Spot Vs. Threshold; The Recent Numbers

28 Apr 2022

Contributed by Lukas

Questions came from this activity: https://www.strava.com/activities/7051098344 Tempo article: https://www.evoq.bike/blog/tempo-cycling-important Free...

Being The Underdog is a MOTIVATOR, Not An Excuse, #514

27 Apr 2022

Contributed by Lukas

[email protected] Email us for a FREE Power File Analysis to find out where you stack up and get some free tips on getting to your goals! CBD! https:/...

How Hard Should My Attack Be & More! (See Description)

26 Apr 2022

Contributed by Lukas

Welcome Scott Bowden! What is EVOQ? Are you part of the community (teaser: YES!) A few different topics in this one, broadcasting from Tennessee! Far...

Clarifying: THE SCIENCE MATTERS. It's The Base of So Much Endurance Knowledge

25 Apr 2022

Contributed by Lukas

but people can read a headline from a paper where they even say "More research is needed", and they fling it around like it's the new gospel. The scie...

Intervals & Racing: Maybe Detach From Head Unit?

24 Apr 2022

Contributed by Lukas

idk just some thoughts, might be worth a try. N of 1 so DO YOU, but pre-ride processing can help the execution IMO. L F GGGGGGGG 🪐🪐🪐🪐🪐🪐...

Seizing Race Opportunities, with Patience! Episode #510

23 Apr 2022

Contributed by Lukas

Email us for a FREE Power File Analysis to find out where you stack up and get some free tips on getting to your goals! CBD! https://getcbd.pro/BRENDA...

My Training Philosophy in 6 Notes

22 Apr 2022

Contributed by Lukas

Consistency & Execution: Macro and Micro (overall consistency and hitting the workouts within the week) Athlete & Event Specific Worko...

Cycling Studies. Effects of Encouragement In Intervals. Tangents. Pretty hyped in this one

21 Apr 2022

Contributed by Lukas

https://pubmed.ncbi.nlm.nih.gov/12003280/   Email us for a FREE Power File Analysis to find out where you stack up and get some free tips on get...

Turning Anaerobic Power Into Aerobic Power

20 Apr 2022

Contributed by Lukas

some links: Endurance Video: https://www.youtube.com/watch?v=4uld9mAlF7Y Anaerobic Blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling Free ...

Heat Adaptation, 🥵 is near. CBD. Malto.

18 Apr 2022

Contributed by Lukas

Heat training podcast: Drinking enough Matches, knowing u don't have as many -cramping CBD doesnt get you high Malto: https://amzn.to/3OibJaD 

Olympian Scott Bowden Drops In!

17 Apr 2022

Contributed by Lukas

in our twitter space, Scott Bowden popped in! Absolutely amazing!!! Some notes I jotted down: lactate clearance 3m overs, 40s unders, anaerobic finish...

When I Think About Quitting Intervals, Casual Gab

15 Apr 2022

Contributed by Lukas

[email protected]

Favorite Core Work, With Workout Sheet in Notes

14 Apr 2022

Contributed by Lukas

worksheet: https://docs.google.com/spreadsheets/d/1YIJ2kRI0Btu6B0waVZ-XIrXE4Zsl2i0oacLLvhLijcM/edit#gid=0

Clarity Can Bring Motivation: Why Am I Doing This?

13 Apr 2022

Contributed by Lukas

[email protected] 

Want A New 30 Min PR? This Might Help

11 Apr 2022

Contributed by Lukas

check out the rest reduction notes here: https://www.evoq.bike/blog/cycling-interval-workout-guide Also, Lactigo here: www.lactigo.com/brendan What el...

Using Anger From Failure

10 Apr 2022

Contributed by Lukas

Sparked from How Bad Do You Want It?

EVOQ Team: 4h Indoor Motivation, NE Rain Outs, Less Intervals & VO2Max Intervals

09 Apr 2022

Contributed by Lukas

and MVDP and execution and Josh and Alex Twitter Space on Friday's....the new Bike Radio?

VO2Max vs. Threshold vs. Sweet Spot Blocks For FTP 😺😺😺😺

08 Apr 2022

Contributed by Lukas

🐱 😺 🐱 🐱 is back, a great one!

Stephen Bassett: Midseason Catch Up! Volume, Aero, MTB (?!)

07 Apr 2022

Contributed by Lukas

Huge thanks to Stephen for coming on again. Our original podcast can be found here. In this episode, we chat: races - 18 race days. role on squad in ...

Letting Go, From Matt Fitzgerald. Goals & Fun.

06 Apr 2022

Contributed by Lukas

[email protected]

Tom Bell Conversation: Time Trials, Nils VDP Mega Training, Lots of Threads

05 Apr 2022

Contributed by Lukas

Tom and I catch up for 20 minutes, chatting Time Trials and the start of road season. We then catch up on Nils Van Der Poel's How to Skate mega traini...

3 VO2 In A Row? But, why? Cat 4 Q email...

04 Apr 2022

Contributed by Lukas

a little tangenty here, and apologize for a few pauses, but thought this was interesting and wanted to share. 

Training Too Much? Not hungry, fatigues, power waning...

02 Apr 2022

Contributed by Lukas

Cat 4 Questions [email protected] 

Training For A Gran Fondo: Nutrition Cat 4 Questions. Mmmm, Carbs. Protein.

01 Apr 2022

Contributed by Lukas

I am training for a 80 Mile Gran Fondo this summer and would like some feedback/recommendations/tips on Diets to follow. I bike 3/4 times a week, and ...

8 Minutes Matters. Seriously. And, Interviews Are Returning! Details.

31 Mar 2022

Contributed by Lukas

DISCORD: https://discord.gg/ThTYry6kuE Free Coffee, SRSLY: http://s.trdcfe.me/BWnL3

We Can't "Out-Watt" Position and Strategy

30 Mar 2022

Contributed by Lukas

please listen if you are trying to upgrade. mindset, tactics, RACE PREP.

How Long Should My Pulls Be In A Group Ride

29 Mar 2022

Contributed by Lukas

and tangents.

When Races Get Cancelled or Life Changes. How To Improve.

28 Mar 2022

Contributed by Lukas

[email protected]    www.evoq.bike/blog 

New Dad, First Gravel Race, Not Shoveling Coal All Weekend

27 Mar 2022

Contributed by Lukas

PROCESS PROCESS PROCESS. Don't get extinguished.  let's go fam. [email protected]

The Endurance Gets No Love, But 300 Hours...

26 Mar 2022

Contributed by Lukas

https://www.youtube.com/watch?v=4uld9mAlF7Y https://www.google.com/search?q=evoq+bike+why+endurance&oq=evoq+bike+why+endurance&aqs=chrome..69i...

Organizing The Hard/Medio Workouts, And Going Longer (TEMPO!)

25 Mar 2022

Contributed by Lukas

[email protected].  Make sure you've joined the discord!

Go To Your First BIG Race This Year And Be OKAY With 57th Place. It Gets Better

25 Mar 2022

Contributed by Lukas

stop psyching yourself out and only staying local because that's comfortable. You'll be so happy that you did. Tell a friend and bring one with you!

Increasing or Decreasing The Rest Interval

24 Mar 2022

Contributed by Lukas

here's the 6 x 6 that I talk about at the end: https://www.youtube.com/watch?v=dXfF2pzrJDg and some words on them too: https://www.evoq.bike/blog/cycl...

Watts Are Ready, CHESS TIME!!!

23 Mar 2022

Contributed by Lukas

[email protected] plugs! LactiGo!!!  Best Chamois Creme Become A Supporter Free Coffee Real Mushrooms: Code EVOQ.BIKE EVOQ Gear Join The Discor...

Cat 4 To Cat 1 in 12 Months By Riding Less! Can You Do It?

22 Mar 2022

Contributed by Lukas

This could be you! Doug and Craig record a coaching call to discuss some major gains!! 

Over Unders AND Steady State. Yes to Both!

21 Mar 2022

Contributed by Lukas

we've been talking about Over Unders a lot, but that doesn't mean we AREN'T doing Steady State also. There's a place for everything, and you never wan...

Riding With Your Slower Spouse (DON'T CALL THEM SLOW), #479

20 Mar 2022

Contributed by Lukas

🚀🚀🚀🚀🚀🚀

PR Windows: 90 Day, 365 Day, "Season PR's"

19 Mar 2022

Contributed by Lukas

Jan 1 PR fest....but are season PR's very valid?

Maybe The Most OPTIMAL Lifting Isn't The Best

18 Mar 2022

Contributed by Lukas

option 2 might be better for YOU! Individualize everything. 🪐🪐🪐🪐🪐

Plus/Minus of Recovery Rides. Recovery Walks / Yoga / Etc! #476

17 Mar 2022

Contributed by Lukas

www.evoq.bike/blog 

Hyperfocusing On A Course's Main Features

16 Mar 2022

Contributed by Lukas

a little tip, a little story. ah nostalgia. [email protected] 

Carb Trickle, Glycogen, Personal Check In, Life's Hamster Wheel

15 Mar 2022

Contributed by Lukas

Better trickle of carbs on the bike; Keeping glycogen topped off, not going off the carbs for shorter rides; deplete during races and weekend. Foam ro...

Training Buddies Are SO Beneficial; and free!

14 Mar 2022

Contributed by Lukas

[email protected] 

Saddle Sores, Picking Races, Indoor Training, Skipping Base

13 Mar 2022

Contributed by Lukas

The new, more dialed, Bike Radio Podcast. Topics Include: Managing saddle sores before they get bad. How to do big zwift rides! Roller crashes are no...

30/30s: Who Should Do Them?

10 Mar 2022

Contributed by Lukas

Thought of 5 cases, there are many more! Anaerobic Capacity Blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling VO2Max Blog: https://www.evoq...

Clarification on "Max Watts" For 30/30s, Tabata, Etc. GO HARRRDDDD

08 Mar 2022

Contributed by Lukas

Great video and topic Landry! [email protected] [email protected]

FTP Testing? When To Let It Fly. Training Chats...

07 Mar 2022

Contributed by Lukas

Doing the 20 minute test, or a ramp test, often? Some coaches test a lot, some don't. Some think your best will come during the test, others don't. Ra...

Is There A Max CTL? Can My FTP Be Decreasing?

06 Mar 2022

Contributed by Lukas

🐱 😺 🐱 🐱  [email protected]

Full Time Job & Getting Faster? A Lot Are Doing It, YOU CAN TOO

06 Mar 2022

Contributed by Lukas

and, a quick note on getting sponsors when you are not a Pro.

Racing Is More Than Just Watts!! Please Listen If You Are Starting To Race

04 Mar 2022

Contributed by Lukas

you got this...just remember, it's CHESS!!!

Intervals: "Can I Just Chase Average Watts?" Answer: NO!

03 Mar 2022

Contributed by Lukas

My question is do I keep chasing average power? Do I have to accept that outside workouts are just not as efficient? Thanks for the question Andrew! G...

Pacing A VO2Max Interval (more notes below)

02 Mar 2022

Contributed by Lukas

(video available on Spotify) Trying to explain what VO2 feels like when someone is new to it. Here is a better resource that I typed up. https://www...

Listen To The Race Brain. GO.

01 Mar 2022

Contributed by Lukas

[email protected] 

Macro Motivation! + Riding More After Crits.

28 Feb 2022

Contributed by Lukas

people might think you're nuts, but....

Why Executing Threshold Bursts Can Help You In Your Event

27 Feb 2022

Contributed by Lukas

dojo -> battle field. These little optimizations make a difference down the road, FOR SURE.

200 Mile Gravel Event, Cat 4 Question! Good Luck Mate!

27 Feb 2022

Contributed by Lukas

We're not letting him drop to the 150 route this year! LG! [email protected] 

"Should I Train My Limiters?" Cat 4 Questions! Episode #459

25 Feb 2022

Contributed by Lukas

Yes, DEFINITELY, as long as they apply to your upcoming events. It's easy to chase numbers on a curve, but remember, that might not be a limiter; it's...

Might Need A Road For Intervals

24 Feb 2022

Contributed by Lukas

As much as this might not sound like fun, having a road dedicated to specific types of intervals can really help out your execution, which is going to...

2 Crits In 1 Day? The Nutrition and Between Time

23 Feb 2022

Contributed by Lukas

Free Coffee: https://s.trdcfe.me/BWnL3 LactiGo!!! https://www.lactigo.com/brendan 100% Guaranteed, Money Back Best Chamois Creme: https://getcbd.pro/B...

Two A Days? LB & BH Smashing The Discord Dojo

22 Feb 2022

Contributed by Lukas

did you hear about the IGNITE Coaching Program? 8 and 12 week semi-custom coaching programs! email [email protected] for more info! [email protected] br...

For My Newbs: RACING IS HARD. BE PATIENT.

21 Feb 2022

Contributed by Lukas

we are not talking enough about early disappointment, especially when you're learning so much. Racing is hard; don't expect to just show up with your ...

Group Ride Crash; Know How To Rub Wheels

20 Feb 2022

Contributed by Lukas

Not being preachy here, but to be safe: Protect your front wheel Know how to rub wheels and not crash Stay away from the yellow line Stop passing cars...

Don't Complain About 5th; Patience + Humility Will Take You Much Farther

19 Feb 2022

Contributed by Lukas

A look back on Team USA member's first 2 race years (guess whom). Patience.

Very Easy To Make It Complicated; Or Hyperfocused

18 Feb 2022

Contributed by Lukas

Free Coffee: https://s.trdcfe.me/BWnL3 LactiGo!!! https://www.lactigo.com/brendan 100% Guaranteed, Money Back Best Chamois Creme: https://getcbd.pro/B...

VO2Max Training and Gravel; Where To Place It?

17 Feb 2022

Contributed by Lukas

Landry and Brendan answer one of the Discord Dojo Questions!

Need To Change Your Goals? Shift Riding Time? A Couple Examples

16 Feb 2022

Contributed by Lukas

when Ultra goes more Gran Fondo. When 150 miles gravel shift to 80 mile road. THERE ARE SO MANY WAYS TO HAVE FUN AND ACHIEVE THINGS ON THE BIKE

Talking Through This Workout & What It Means Moving Forward LGLGLG 🛸🪐🪐🚀🚀🚀🚀

15 Feb 2022

Contributed by Lukas

Free Coffee: https://s.trdcfe.me/BWnL3 LactiGo!!! https://www.lactigo.com/brendan 100% Guaranteed, Money Back Best Chamois Creme: https://getcbd.pro/B...

Almost To Racing; Dojo Notes: Need To Stay Hungry!! Stoke High, Be Prepared

15 Feb 2022

Contributed by Lukas

🚀🪐👀 [email protected] Free Coffee: https://s.trdcfe.me/BWnL3 LactiGo!!! https://www.lactigo.com/brendan 100% Guaranteed, Money Back Best Cham...

200 Mile Gravel Races: NOT Consistent, Sub-FTP Long Efforts

13 Feb 2022

Contributed by Lukas

In the front group....also, not the best training strategy even if you're just attempting to have your best day. Reconsider the time you're spending o...

Shifting To Endurance At End of Block When 😴

12 Feb 2022

Contributed by Lukas

Listen to your body. TRY, but if you're getting crushed, throw it into zone 2, ride some endurance, and finish out the block.  Some caveats: are ...

Watts AND KGs Matter....per (?). Real Life Examples

11 Feb 2022

Contributed by Lukas

Going to hammer this home: STOP FOCUSING ON ONE, TWO OR THREE METRICS ALONE. BIG PICTURE.

New Training Regimen: Rouleur, George Bennett

10 Feb 2022

Contributed by Lukas

https://www.rouleur.cc/blogs/the-rouleur-journal/george-bennett-the-difference-between-pogacar-and-roglic-is-often-the-difference-between-their-helper...

Road Race: Breaking Away, NOT At 100% FTP!

09 Feb 2022

Contributed by Lukas

It takes a lot more to breakaway from the peloton or your compatriots in a road race.  I had a question come in after I posted about this on Tik ...