EVOQ.BIKE Cycling Podcast

Cry In The Dojo, Laugh On The Battlefield 1. Don't judge yourself 2. Take a breath 3. Make wise decisions and execute

UAE Team Emirates Sports Director discusses Amateur Cycling, Training Strategy & More! Huge thanks to John for taking the time to chat with us about coaching pro's and amateurs, and the threads that connect us all! Please Like the video if it provides value and subscribe to the channel! Full blog: www.evoq.bike/blog Check out John's coaching company: www.ScienceToSport.com Interview Topics include: Background in cycling…from your first ride until today! Enjoys the practice and training side of things… How do pro’s react to coaches? Are they interested in someone else’s process? How involved are professionals with forming their calendar? The Italian methodology....big hours!! The old school regime. What’s is John’s methodology? What are some pillars that you can use to focus your training plan? Amateurs vs Pros, how are they similar and different ? You don’t lose fitness in two days! What are the big differences between coaching an amateur, a category 1, and a professional? Confidence and mindset: I’m sure pro’s lack this at times; when do you see this, and what are some of their coping strategies to get their head back in the game!? If he is feeling bad on the day, there is nothing you can adjust. It would then be more common to say everyone has bad days, so to turn that bad day into a good day from a mental aspect, more than a physical one….how important is mindset versus watts, or what is the relation of them What are some nuances that you see in coaching athletes where it is their job as opposed to just an insane passion COVID, backing off the training so that people don’t mentally burn out…what do you see in different rider’s in how they look at training…some LOVE to train, are others are just training for races? how do those different motivations affect your interaction with them? Small thing that has a big impact on athlete’s training? Small thing to increase recovery. Interesting Race routines? Evolution of nutrition in cycling Preparing for big event, what is the process for this CTL IS NOT THE HOLY GRAIL The now economy, and how this affects amateurs training and expectations. What do you find yourself having to adapt to as you move through cycling? https://www.youtube.com/watch?v=1SnKwFiivvE&feature=youtu.be

Brendan@EVOQ.BIKE. Yes, use a big group ride to learn the dance. It’s just as important to know when to save watts as it is to know when to light a match and 🚀🚀🚀🚀🚀🚀🚀. To outerspace we go.

www.evoq.bike/blog Athlete: This ride haunted me all week. Not to sound like an undisciplined athlete, but we had a couple friends over kind of as an open house at the new place. Few too many brews. Tired legs. Football game is in two hours. Blah blah blah. Ran up here and got half of it in. Wanted to be a partial loser...instead of a total loser. Queue this one back up in the plan!! I want to nail it. Me:  Check out the pod for my real reply. Brendan@EVOQ.BIKE

Comment below on what works best for you!   Link for theraroll, which will smash you: https://amzn.to/2Mo2IB8 Link for massage stick: https://amzn.to/39coVeC  The main target points for me are achilles tendon, calf, IT band, hamstrings, glute, piriformis, and low back...so yeah, everything related to smashing the pedals.   I didn't include the psoas in this, but highly recommend the Pso Rite as this thing really digs in and can access the psoas like nothing else that I've seen: https://amzn.to/3ohs0ym  Evaluate the body post ride when you get out of the shower and asses tight spots. This might change depending on your most recent gym routine, or maybe you did high torque cycling intervals today...your glutes or hip flexors might be tighter.   Assess, and then care for the body!   Taking these small steps will let you come back stronger each day.  This is a big part of the "cycling is a lifestyle" idea.  Micro changes that have macro results!   Please tell a friend about our free content!   Brendan@EVOQ.BIKE, @BrendanHousler @EVOQ.BIKE on the socials

🔮🧲💎 Tools to get it done. Have a great start to the week. Let me know if u try the oolong or what variation works for you. 🪤

Micro changes, macro effect! Just two interesting emails that came through that remind us how performance can so easily be affected.

Www.EVOQ.bike/blog. The YouTube is pretty cool too. Search us: EVOQ.BIKE

Be nice to yourself and the results skyrocket upward, or the watts get deeper. More on that in this quick pod.  Brendan@EVOQ.BIKE YouTube: https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew Blog: www.evoq.bike/blog Please share this if you benefit from it. It costs you $0 and helps us immensely. Thank you! We want to keep this FREE.

Full post: https://www.evoq.bike/blog/cycling-nutrition-guide Do you want to be fast or thin? Change your eating habits over time. Do this slowly and create new habits! If you shed 5lbs asap but don’t change a thing, you have a good chance of putting it back on. Two Cat 4 Questions came in: Weight Loss - If your main weakness is the number on the scale instead of your PMC, should you consider a weight loss block (what would that look like?) or try to pair caloric deficit-days over a longer period to training? Of the former - what does that look like? If the latter - how would that be structured with the 5-blocks to Racing to make sure you are adequately adapting for each subsequent workout or block? Historically I haven't fueled my workouts well - gotten into a bad cycle of doing my morning training fasted (even races often) and then eating like a bird the rest of the day, and then being starving at dinner and eating the entire house. It's the kind of thing that when I step back and look at it then it's clearly so bad - but in the moment, when I get off the bike, there's a bit of fear about eating too much, gaining weight, and "undoing" the weight loss I just earned on the bike. Check out this video for the answer. Some notes: You should never be "losing weight" after a ride. The purpose of rides is to stress the body, break you down, and then you recover (eating is key to this), your body says "that was kinda hard, i better grow and get stronger" and you rebound a stronger human; this is VERY simplified but should get the point across. Cut some some calories at the end of a long ride AFTER you've already WELL FUELED AND RECOVERED. NOT RIGHT AFTER RIDE. A little hunger at night is okay, but going to bed starving is a recipe for poor sleep and not recovering.Focus on fat loss, not body weight; you will retain water with carbs etc; if you chase just that # it will drive you nuts. Get a scale with fat % and watch that only for now.Don’t count calories but count carbs on the bike 1. NO BS: goodbye soda (even diet ones), candy, cakes, sweets, garbage. BYE FELICIA. Eliminating these will fast track this is a healthy way. 2. Focus on fat loss; don't get obsessed with small fluctuations on the scale, it could be water weight. Think long term and stick to your plan, NO cheating! 3. 300-500 calorie deficit a day. FUEL workouts. Eat like a king at breakfast, a prince at lunch, and a pauper at dinner (low cal but nutrient dense!) 4. Don't reduce carbs, reduce overall calories. People who cut carbs see a quicker decline in "weight", but that's water weight. Athletes who eat carbs are more fueled for intense sessions and recover faster (they aren't sure exactly why, but carb loading actually helps recovery too...my theory, you just are never totally depleted and dead!) 5. SLEEP. when you're tired, you're more likely to eat a twinkie and have less resolve. Sleep deprivation also inhibits fat loss. 6. No recovery shakes, eat food. If you can, finish a ride and have one of your meals right after! 7. Snacks are veggies only. If you feel a little hunger, that's okay. That's your body telling you, "Hey, i might need food IN A WHILE, start foraging or go hunt something." Not: go eat the cheeze-its. Do it, they taste like cheese. MMMMM cheese. NO! 8. Don't go all day being good only to cave at the end. Long day + tired + "I've been good" is a recipe for disaster. When dinner is over, we are done fueling! Brendan@EVOQ.BIKE Please share this with a friend, and make sure you've subscribed! Thanks!