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¡Nuevo episodio de BiciLAB el Podcast cargado hasta los topes! Esta semana venimos con un menú completito: repasamos toda la actualidad ciclista, analizamos la Rioja Bike Race que está a la vuelta de la esquina, y seguimos dándole vueltas a la cabeza con el coco en las semanas previas a competir.
Dane Cash and Cosmo Catalano break down all the action from the men's race at Paris-Roubaix.
In this episode of the Roadman Cycling Podcast, Anthony shares a deeply personal reflection on what it means to evolve as an athlete beyond competition. Sparked by a quote from Naval Ravikant — “Specialization is for insects” — he explores the danger of over-identifying with a single role, like "the cyclist." From chasing KOMs to chasing sovereignty, Anthony unpacks his transition from elite performance to purposeful movement, joy, and broader self-expression. With insights from Stoic philosophy and hard-won experience, this episode invites listeners to redefine their athletic identity at any age. Athlete 2.0 isn't slower — it's freer, stronger, and more complete.Our S&C Plan - https://www.roadmancycling.com/strengthandconditioningIf you would like to join Anthony & Sarah and race the L'Etape by Tour de France event in Las Vegas go tohttps://lasvegas.letapebytourdefrance.com/ and use the following code to get a 20% discount at checkout! - Roadman20REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/ROUVYROUVY replicates terrain, gradients, and resistance, giving you the most authentic indoor cycling experience possible. Explore, train, and ride with ROUVY—visit ROUVY.com to start your adventure today! And to get one month FREE use code Roadman1m4iiii PowermeterThe PRECISION 3+ Powermeter from 4iiii is a compact yet powerful unit & is packed with features that set it apart, including integration with Apple's Find My network PLUS It's got up to 800 hours of battery life.Learn more by visiting 4iiii.com
Der Besenwagen kurvt durch das Dreiländereck kurz hinter Aachen. In der Region wo sich Deutschland, Belgien und die Niederlande treffen ist es hügelig. Man kennt die kurzen Anstiege von Rennen wie dem Amstel Gold Race, aber auch auf der belgischen Seite sind die kleinen Hügel oft in Strecken verschiedenster Radrennen vertreten. Wir sind auf der Spur nach einem Visma-Lease a Bike Fahrer der scheinbar mühelos durch die wellige Landschaft pedaliert und an den vielen Fahrerinnen und Fahrern vorbeifliegt. Ein neues Wunderkind aus der Talentschmiede? Die Bestenlisten und KOMs der Hellingen geben uns keine Antwort und somit begeben wir uns vor Ort auf die Suche. Als wir einen der steilsten Anstiege hochfahren, erscheint wie aus dem Nichts plötzlich Robert Wagner mit Nasenatmung am Seitenfenster. Bei der nächsten Steckdose halten wir an und holen uns Robert erneut auf den Beifahrersitz.
Spencer Martin of the Beyond the Peloton Newsletter and Andrew Vontz of the Choose the Hard Way Podcast/The Better sit down with Jack Burke, a Canadian cyclist, podcaster, and author, who made headlines earlier this year when he took the Strava KOMs (aka fastest recorded times) on some of the hardest climbs in professional cycling (Alpe d'Huez, Stelvio & Mortirolo) a year after stepping away from a career in the lower ranks of professional cycling. They discuss Jack's racing background, his journey through the brutal world of third-division European racing, how he came to record some of the fastest times up the most famous climbs in the world, why he is struggling to get a contract with a pro team, and his plans for 2025. Beyond the Peloton newsletter's Where to Watch Pro Cycling in 2025 Try The Better Lab today Buy Jack's Book Here (How to Become a Professional Cyclist)
World Number Two tennis player Iga Swiatek's positive test for a little-known product called Trimetazidine raises the issue of whether drug testing is going too far. Should there not be a threshold for the level of prohibitive substance found in the body? Is there a performance advantage? What fault lies with the athlete? No matter the final outcome, an athlete remains tainted no matter their innocence which could affect performance and sponsorship agreements.SHOW NOTES:BBC story on Swiatek's one-month banThe ITA decision statementSwiatek's statement on InstagramThe timeline of Swiatek's doping caseResponse from the manufacturer of the drugArticle on Jack Burke's KOMsWhen Burke broke the Alp d'Huez KOMJack Burke's Strava account Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.
MONEY FM 89.3 - Prime Time with Howie Lim, Bernard Lim & Finance Presenter JP Ong
Supermom is a digital platform created for moms, providing product and service recommendations through a community-driven network. It enables moms to earn income by sharing insights and content, connecting like-minded parents across Southeast Asia. Recognising a gap where brands struggled to connect authentically with Southeast Asia's parenting community, Supermom offers brands access to “key opinion moms” (KOMs), who influence 90% of household purchases—85% of which are shaped by social circles. On The Right Business, Hongbin Jeong speaks to Luke Lim, CEO of Welovesupermom, to share more about how Supermom is transforming brand engagement and empowering moms across Southeast Asia. Presented by: Hongbin Jeong Produced and Edited by: Alexandra Parada (alexparada@sph.com.sg) and Meng Choon Chua Want to get featured on our show? Drop me an email today!See omnystudio.com/listener for privacy information.
Rubrikoje „4 milijonai“ – daugiau nei 10-metį Kanadoje gyvenusi ir ten šeimą sukūrusi Monika Allard grįžo ir jau trejus metus gyvena gimtojoje Palangoje.Auginti ekologišką maistą pasirinkęs Andrius Prusakovas iš Kaišiadorių rajono nori, kad žmonės kuo labiau domėtųsi maistu, kurį valgo.Helovinas: ar vakarietiška tradicija vis labiau prigyja į Vakarus orientuotoje Lietuvoje?Aštraus maisto nauda ir/ar žala. Kodėl aštrumą toleruojame skirtingai ir ar verta prie jo pratintis?Kasdien į Žemę nukrenta apie 100 tonų kosminės medžiagos. Laimei, ši masė pasiskirsto tarp daugybės mažų akmenėlių, užuot susikoncentravusi į vieną didelį meteoritą. Kokius procesus stebi kosmosą tyrinėjantys mokslininkai?10–12. Ved. Ignas Andriukevičius
Gloss & Grain, Shes the chain that makes a lot of cogs turn in the SA cycling scene both on & off the bike as well as a great mentor & guide for up & coming female cyclists. We also have The Wang & Schnauzer Wang half wheeling & half snouting whilst chasing KOMs & DOMs! Kudos to Wang as he brings home the bacon once more.. There's always heaps more, so come along for the ride.
EPISODE 107 - Crusher Cancellation, Crit Bois Doin' Crit Boi Things, and Are Mountain Bike Tires Finally the New Gravel Tires What up party people. Your boy is back from my Andorran escapades and ready to get down to business as usual. This weeks show is no less random than usual with topics such as the cancelling of Crusher in the Tushar, Dizzle and Scott doing crit boy things this weekend, and are we finally seeing the trend of running low key mountain bike tires for gravel racing catching on? Speaking of trendsetting, we appreciate how much all of y'all have been supporting our partners while also saving yourselves some coin in the process through our discount codes. We're proud to have supporting brands such as Silca (code bonkbrosbikewash), Dynamic Cyclist (code BONKBROS), and Bolt Skin and Shave (code BONKBROS15) backing our seemingly meaningless but somehow entertaining podcast so we can keep bringing you weekly conversations until the end of time, or at least until we get tired of doing so. If you have any questions or feedback for the show you can drop us a note at bonkbrospodcast@gmail.com or slide your way into those Bonk Bros instagram DMs (@bonkbros @dylanjawnson @adamsaban6 @tylerclouti @raddaddizzle @scottmcgilljr). Alright let's get this episode started. Patreon: http://patreon.com/patreon_bonkbros Silca (15% discount code: bonkbrosbikewash): https://silca.cc/?utm_source=Bonk+Bros&utm_medium=podcast&utm_campaign=stripchip&utm_id=Bonk+Bros+Podcast Dynamic Cyclist (10% discount code: BONKBROS): https://new.dynamiccyclist.com/a/43703/xkYViFV8 BOLT (15% discount code: BONKBROS15): BOLT Skin + Shaveboltshave.com For more Dylan Johnson content: https://www.youtube.com/channel/UCIf1xvRN8pzyd_VfLgj_dow Intro/ Outro music by AlexGrohl on Pixabay.com: https://pixabay.com/music/id-111445/ Listener Question Form: https://docs.google.com/forms/d/1T37wGRLk6iYTCF6X_DQ9yfcaYtfAQceKpBJYR5W7DVA/edit?ts=642eb6d6 The Following Was Generated Using AI And Should Not Be Held To The Higher Standards Of Sentient Beings - Riverside.fm Summary In this part of the conversation, the hosts discuss various topics including watching podcasts on YouTube, Dylan quitting YouTube, Dylan's performance in the Crusher race, and the possibility of getting Chad Haga and Lance Armstrong on the podcast. They also talk about Strava KOMs and cheating. The conversation in this segment revolves around Dylan's Strava KOM being taken by another cyclist, Owen Cole, who switched bikes during the climb. They discuss the commitment and tactics involved in achieving a KOM, as well as the value of KOMs in the cycling community. The conversation then shifts to the cancellation of the Crusher in the Tushar race and its impact on Dylan's racing plans. They briefly mention the Tour de France and the controversy surrounding a gravel segment. The segment ends with a discussion about upcoming races and Dylan's tonsil removal surgery. In this part of the conversation, the hosts discuss the possibility of using mountain bike tires for gravel racing. They also talk about a certain rider who was planning to use mountain bike tires in a race. The conversation then shifts to the topic of pacing strategies for endurance races like Crusher in the Tushar and Leadville. The hosts debate the advantages and disadvantages of using drop bars for gravel racing and discuss the potential for future gravel races on the East Coast. They briefly mention the cancellation of a race called Whiteface and finally touch on Mark Cavendish's recent win at the Tour de France. In this final part of the conversation, the hosts discuss the recent race results and the performance of certain riders. They talk about Mark Cavendish's comeback and his win in the Tour de France, as well as the struggles of other sprinters like Jasper Philipsen. They also discuss the gravel stage in the Tour de France and the challenges faced by riders. The conversation ends with a discussion about a local gravel race where riders competed on aero bars and won significant prize money. Keywords YouTube, podcasts, Dylan, Crusher race, Chad Haga, Lance Armstrong, Strava, KOMs, cheating, Strava, KOM, cycling, commitment, tactics, Crusher in the Tushar, race cancellation, Tour de France, controversy, upcoming races, tonsil removal surgery, mountain bike tires, gravel racing, pacing strategies, drop bars, East Coast gravel races, Whiteface, Mark Cavendish, Tour de France, Mark Cavendish, Tour de France, sprinters, gravel stage, local race, aero bars, prize money Takeaways Some people watch podcasts on YouTube, while others listen to them in the background. Dylan has quit making YouTube videos. Dylan's performance in the Crusher race has not been his best. The hosts discuss the possibility of getting Chad Haga and Lance Armstrong on the podcast. They talk about Strava KOMs and the ethics of blocking traffic to achieve faster times. Achieving a coveted Strava KOM requires commitment and strategic tactics. The cancellation of races can have a significant impact on a cyclist's racing plans and preparation. The Tour de France and its associated controversies generate interest and discussion among cycling enthusiasts. Upcoming races and events provide opportunities for cyclists to challenge themselves and compete. Personal health issues, such as tonsil removal surgery, can affect an athlete's training and racing schedule. Mountain bike tires are being considered as a faster option for gravel racing. Pacing strategies play a crucial role in endurance races like Crusher in the Tushar and Leadville. The use of drop bars in gravel racing is a topic of debate, with some riders finding them advantageous for aerodynamics and positioning. There is a potential for more gravel races on the East Coast, offering diverse terrain and race experiences. Mark Cavendish's win at the Tour de France is a notable achievement at the age of 39. Mark Cavendish's comeback and win in the Tour de France is a remarkable story The gravel stage in the Tour de France presented unique challenges for the riders Riders competing on aero bars in a local gravel race and winning significant prize money is impressive The hosts express their desire to find races with large prize purses and little competition Titles Dylan Quits YouTube Strava KOMs and Cheating The Quest for a Coveted Strava KOM Looking Ahead: Upcoming Races and Challenges Pacing Strategies for Endurance Races The Debate on Drop Bars in Gravel Racing Mark Cavendish's Comeback and Tour de France Win Challenges of the Gravel Stage in the Tour de France Sound Bites "Scott, you're so considerate, man." "Uh, I quit. I quit YouTube." "More than likely what would happen is that I would lose places in the standing if Crusher did actually happen because I'm set." "I had the 276 KOM, which is probably the most coveted KOM in the Brevard area." "He did the first half with a time trial bike, and then switched bikes to his road bike for the second half where it gets steeper." "I think that for my standings in the Grand Prix, this is actually better for me." "People are finally realizing that mountain bike tires are faster for gravel racing." "I've been right all along but no one cares until somebody fast does it." "If I was able to climb with the front group, then I might just keep my mountain bike set up as a normal mountain bike without drop bars." "Still historical? Come on. Still gotta hype it. You know Cav is hyping it." "Just because it happened last week doesn't mean we can't talk about it." "The gravel stage was very much in line with the spirit of US gravel" Chapters 00:00 Introduction 00:21 Watching Podcasts on YouTube 01:48 Dylan Quits YouTube 03:05 Dylan's Performance in the Crusher Race 09:53 Getting Chad Haga and Lance Armstrong on the Podcast 13:11 Strava KOMs and Cheating 15:46 The Quest for a Coveted Strava KOM 20:25 Race Cancellations and Their Impact on Racing Plans 21:41 Controversies and Excitement in the Tour de France 23:14 Looking Ahead: Upcoming Races and Challenges 28:36 Personal Health and Its Effect on Training and Racing 30:29 The Rise of Mountain Bike Tires in Gravel Racing 36:07 Pacing Strategies for Endurance Races 40:17 The Debate on Drop Bars in Gravel Racing 46:23 Exploring the Potential for East Coast Gravel Races 48:44 Mark Cavendish's Remarkable Win at the Tour de France 49:15 Mark Cavendish's Comeback and Tour de France Win 50:36 Challenges of the Gravel Stage in the Tour de France 52:27 Riders Competing on Aero Bars and Winning Prize Money 01:05:53 Desire for Races with Large Prize Purses and Little Competition
Artėjant prezidento rinkimams, portalas LRT.lt kviečia išspręsti testą ir taip pasitikrinti, kiek tavyje kandidato. Aleksandra Ketlerienė, LRT.lt vyr. redaktoriaus pavaduotoja.LRT faktai. Netrukus bus minimas Lietuvos narystės Europos Sąjungoje dvidešimtmetis, šia proga dažnai kalbama apie šalies pažangą. O kai kas ir abejoja, ar pokyčiai tikrai tokie dideli. Kaip tiksliai kalbėti apie stebimus pasikeitimus ekonomikos srityje? Domisi Jurga Bakaitė..Mokslininkai vykdo vis daugiau misijų ir tyrimų nežemiškos gyvybės paieškoms, o NASA sieks užtikrinti, kad neatpažinti skraidantys objektai netaptų samokslo teorijų taikiniu. Goda Raibytė-Aleksa, mokslo žurnalistė.Su rubrika „Ryški asmenybė“ – menininkų kūrybinis duetas, broliai dvyniai Algirdas ir Remigijus Gataveckai.„Suvienyti Eurovizijos“ apie antrojo Eurovizijos pusfinalio dalyvius.Ved. Ignas Andriukevičius.
In Episode 73, we welcome back the OG TPR guest, Australian National Road Champ and current Mayor of Bright, Luke Plapp. Plappy and I discuss the Aussie representation at the Tour de France and hear about his Paris 2024 Olympic preparation. We discuss the Unchained Netflix doco and how he recovered from a problematic concussion earlier in the year. There is also chat about sailing, KOMs, meat pies and of course, we get stuck into the TPR fan questions! If you enjoyed this episode, please leave a review on Apple Podcasts or a rating on Spotify. - - - Check out our new website and sign up to our newsletter! www.tprcyclingnews.com Become a Friend of the TPR Podcast and get access to special content by supporting TPR on Patreon. The Press Room Podcast is presented by Zwift. Head to www.zwift.com to get your 7 day free trial. The Press Room Podcast is supported by Cycliq, the official bike-safety partner of the podcast. Check out their new Fly 12 Sport now! https://cycliq.com/ The Press Room Podcast is supported by Attaquer, the official apparel partner of the podcast. Use the code CR-THEPRESSROOM for 15% off Attaquer products at https://attaquercycling.com/ The Press Room is also supported by Smith Optics. www.smithoptics.com If you enjoyed the episode please leave a review or a rating on your podcast player. - - - TPR Instagram https://www.instagram.com/thepressroompodcast/ TPR Twitter https://twitter.com/jethro_nagle TPR Youtube https://www.youtube.com/watch?v=GFT_W4qMStQ&t=140s
Landry posted an awesome blog recently, and I wanted to highlight some of the big points in this video: 1. I only have 60 minutes to ride; should I make it a tempo ride? 2. What are the benefits of the "middle" zone, say tempo or low threshold? 3. Is there an appropriate time to do intervals by RPE and not look at the numbers? 4. I know I shouldn't go for KOMs on every ride, so how can i incorporate that? It's fun! 5. How "bad" are surges on Zone 2 rides? Let's say if I only have 5 of them 6. Muscle fiber types, Do anaerobic fibers become aerobic fibers with endurance training? 7. If my training already has 3-6% of Zone 5 and 6, do you think I'll get faster with more endurance miles? Blog: https://www.evoq.bike/blog/the-science-of-cycling-understand-exercise-physiology-to-get-faster --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support
Huge thanks to Drake from CS Velo!! You may have read about him stealing everyone's KOMs in VeloNews, but he's also crushing some big road races and time trials. Drake shares a TON of knowledge in this podcast on a wide range of topics! He's definitely made us all a little bit faster from this one. Thanks Drake! Follow him on Strava: https://www.strava.com/athletes/18571326
Bear with me in the beginning because I need to give roses while people can accept them. Tyler's vibe on IG is so happy and contagious. He puts out goodness and is stoked for other people. 1. gels and bars or candy and sandwiches? 2. high or low socks 3. tire width 4. speed suit or bibs and jersey 5. waxed chain or wet lube 6. in the gym or not worth it 7. group ride or solo smash 8. self coached or coach 9. stage race or 1 day 10. vo2max training: hr or power 11. Favorite post ride food Sponsor shout out! 1. Best advice you've ever received 2. If you could ride with one person, who would it be? 3. Funniest thing you've read about yourself on the internet 4. what are you the best at in cycling and how do you use that to your advantage 5. what are you the worst at, and what are you doing to improve that 6. what excites you the most about life right now? 7. What worries you the most about the future? 8. what do you do when you feel like you're riding like 9. biggest inspiration to keep pushing forward 10. how do you craft your training calendar together 11. what's your favorite workout 12. tell me 2 interesting things about your equipment 13. tell us one thing about you that you don't want us to know 14. favorite teammate of all time 15. best piece of advice for the newer cyclist 16. what's so metal about metal? 17. #1 thing in daily routine that shows biggest return to your success in sport 18. do you focus on aerodynamics and best way to improve aerodynamics 19. Finish this sentence: I never… 20. Top three soft skills for success 21. what race are you most looking forward to? 22. Mentality when marketing yourself IRL and online? "Woah. Finally met this guy last year and he was so friendly and caring and genuinely nice yet equally interesting. Can't wait to listen." +++++++++++++++++++++++++++++ If you're new to the channel, welcome! Check out some other training resources below. Full Blog With Training Tips: www.evoq.bike/blog Join the Discord: https://discord.gg/ThTYry6kuE Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://tinyurl.com/TP-Store Ketones, Delta G Tactical: https://tinyurl.com/DeltaGKetones CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: https://shop.realmushrooms.com?ref=62 Best shades: https://www.julbo.com/en_us/ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC --- Support this podcast: https://anchor.fm/evoqbike/support
Kaum ist das Jahr gestartet, steht der Besenwagen schon wieder in sonnigeren Gefilden. In Spanien tummelt sich fast das gesamte Peloton im Trainingslager. In einem Orangenhain an einer ruhigen Nebenstraße in den Bergen irgendwo an der Costa Blanca, reflektiert der gelbe Lack die Sonnenstrahlen an diesem Nachmittag in derselben Farbe wie die süßen Zitrusfrüchte an den Bäumen. Die Sonnenblenden sind runtergeklappt und drei Stapel mit 10 Tafeln liegen auf dem Armaturenbrett. Das erste Team kommt im neuen Kit vorbeigefahren: 6, 4 und 8 Punkte zeigen die Tafeln aus dem Schiebedach, eine solide 6 insgesamt! Ein Team nach dem Anderen zieht vorbei und endlich auch das Team Alpecin-Deceuninck. Jason Osborne schert aus der Doppelreihe aus, springt kurz danach vom Rad ab und hechtet in echter Actionheld-Manier auf den Beifahrersitz. Nach einer krönenden, olympischen Silbermedaille im Rudersport, unzähligen KOMs und einem Weltmeister-Titel im E-Cycling ist Jason in der 1. Liga des Radsport angekommen. — Besenwagen - der Radsport Podcast wird unterstützt von Rapha https://www.rapha.cc/ — Abstimmen beim Besenwagen Trikot Ranking 2023! https://www.besenwagen.com/trikots — Besenwagen x Rapha Kit, T-Shirts und mehr gibt's bei uns im Shop: https://shop.besenwagen.com/ — Hier kannst du unseren Newsletter abonnieren: https://www.besenwagen.com/newsletter — Niemanden erreicht? Hinterlasse uns eine Nachricht auf dem Anrufbeantworter: https://www.besenwagen.com/anrufbeantworter — Schreib' uns eine E-Mail! kontakt@besenwagen.com — Werbung: Klick auf https://athleticgreens.com/Besenwagen und sichere dir bei deiner AG1 Bestellung einen kostenlosen Jahresvorrat an Vitamin D zur Unterstützung des Immunsystems & 5 Travel Packs! AG1 ist ein All-in-One Supplement, bestehend aus 75 Vitaminen, Mineralstoffen und weiteren essentiellen Inhaltsstoffen, welche die täglichen Nährstoffbedürfnisse deines Körpers decken. Das hoch absorbierbares Pulver zahlt in die wichtigsten Gesundheitsbereiche ein: Immunsystem, Darmgesundheit, Energiehaushalt, Regeneration und gesundes Altern.
Athlete: So based on what your saying it might be a good time to do the Wahoo 4DP test. That would not only get us a 20 min effort, but also be a chance to measure a couple of sprints, a 5 min MAP, and a 1 min Max. We had talked about this one a few years ago but I never ended up doing it and I think hit a ramp test instead. If I'm feeling good on the weekend, maybe that will be a good time to do it. Don't love doing these tests but perhaps the time is right for one now. ++++++++++++++++++++++++++++++++ Full Blog With Training Tips: www.evoq.bike/blog Subscribe to Our Newsletter: http://eepurl.com/ggRc4n Follow Along on Strava: https://www.strava.com/pros/5889 EVOQ Training Packs: https://www.evoq.bike/training-packs TrainingPeaks Store Programs: https://www.trainingpeaks.com/training-plans/search?language=en&sort.field=soldCount&sort.dir=desc&keyword=evoq&index=0 Ketones, Delta G Tactical: https://www.deltagketones.com/products/g-tactical CODE Brendan for 15% off Lactigo: www.lactigo.com/brendan MORE WATTS and LESS BURN Airofit: https://www.airofit.com/?sca_ref=476545.3AVnm3vdGW Best Chamois Cream: https://www.hellobluecbd.com/, Code Brendan Cordyceps Mushrooms: www.realmushrooms.com, Code EVOQ.BIKE Best shades: https://www.julbo.com/en_us/ --- Support this podcast: https://anchor.fm/evoqbike/support
Die koms van Hoop. 27 November 2022 by Corpus Christi Panorama
Video: https://youtu.be/lsvmwc6NX-U What are the top 4 physiological determinants of your success? Let's dive into this! Blog links and training materials located at the bottom. GOAL: ride above threshold as much as possible without accumulating and utilizing fatiguing metabolites…lactate, which is created through glycolysis, can also be used as fuel if your aerobic system is well trained, so that development is a big goal, and we'll talk on: The top 4 physiological things you need to train. HMU on Strava: https://www.strava.com/pros/5889 Training Plans: https://www.trainingpeaks.com/coach/evoq-bike#trainingplans Lactate Clearance Workout Link (Part 1): https://www.trainingpeaks.com/training-plans/cycling/road-cycling/tp-352646/lactate-clearance-vo2max-training-block-part-1-4-week Anaerobic Capacity Link: https://www.evoq.bike/blog/anaerobic-capacity-cycling Strength Only Training Plan: https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides --- Support this podcast: https://anchor.fm/evoqbike/support
Andrea rejoins Matt and Kenny after nearly staying feral in the woods forever. This week, Matt had a battery misfortune, chased KOMs, and bought ANOTHER fork. Kenny updates us about his experience with the MTX Gold pads, how he got a ticket for riding his Surron, rants about taxes, and gets into the usual e-talk about semi trucks and stuff. Andrea answers a few choice questions from last week's episode and entertains the idea of cross country racing in the future. For anyone who is interested, Andrea's month-long collection of hunting stories will post as an episode (or two) of the Antlerless Podcast, along with some Squirrel Team Six hijinks. New Shit: Ibis Oso Otso Arctodus Cervelo ZHT-5 Ridley Probe and Raft BMC Fourstroke with Autodrop Moots 3D printed computer mount Our one listener question spurs a discussion about the difference between a long travel cross contry bike and a short travel trail bike (or "downcounty", if you must)
Great question came through the comments: I did 5x4 minutes and did my first at 133% and could only do the rest at 110%. is that ok? Or should I try and average the same power? In this video, we'll talk about: 1. one off efforts 2. repeatability and accumulating time at vo2max 3. When to PR 4. Incorrect FTP detected? one off efforts….good for KOMs, hill climbs, track events, but that is probably not why you're doing this workout 5 x 4 repeatability for road race, gran fondo, etc When to PR? 133%….is FTP set correctly? Repeat wattage a bit higher, this may take time Also use HR to see f you're working vo2 with lower power Muscular component of pushing big watts PFA for athlete 3x3, never spending quality time via HR or power Discord link: Interval Progression Video: https://www.youtube.com/watch?v=KA1utrhSlbI VO2Max Blog: https://www.evoq.bike/blog/about-vo2max-cycling-workouts VO2Max Training Pack: https://www.trainingpeaks.com/training-plans/cycling/tp-352658/vo2max-top-10-workouts-with-nft Ready for the "offseason"? Time to get STRONG! https://www.trainingpeaks.com/training-plans/cycling/tp-366410/evoq-strength-training-no-rides --- Support this podcast: https://anchor.fm/evoqbike/support
On episode 35 of the road.cc Podcast in association with Laka, George is joined by editor Jack Sexty and road.cc's resident record breaker Matt Page to discuss an issue that is less about losing out on Strava leaderboards, and everything to do with preventing danger on our roads. It all started when Matt noticed some of his own KOMs were getting stolen by Strava users posting rides with absurd average speeds, and top speeds as high as 112mph... and when it came to flagging this to the world's largest social fitness platform, he discovered there was no way of reporting the activity for what it really is: putting other road users in danger. Should Strava be doing more to stop their platform from being used in this way? Could they even work with local authorities? We discuss what we'd like to see happen. Part 2 of this episode is also part 2 of Dave's extensive interview with Josh Poertner, CEO of bike accessories and technology maestros Silca, and if it's an epic bike tech nerd-out you're after then you've come to the right place! Find out why Josh thinks 3D printing is "100% without a doubt the future of how everything will be made", hear some predictions on what decade you'll be buying your first 3D-printed bike and eavesdrop on some hardcore tyre pressure chat... Laka bicycle insuranceCollective bicycle cover by Laka exists to rewrite the rules of insurance so it's something people stand with, not against. Laka has been voted best cycle insurance provider for the last four years running - no excess, no depreciation, no contract, no funky fine-print and a 5-star-customer service.To find out more visit: Laka.coOffer code: ROADCCPOD30 for 30 days free bicycle insurance (new customers only)
A great question from our discord. If you aren't there, join the conversation today! https://discord.gg/ThTYry6kuE How to use Post-Race, Pre-Winter months for cycling training. I could use some advice on where to take my training at this point into my 2nd season... I initially built towards a 40k TT in May, then did tons of unstructured Z2 (60-70 hrs/month, only high-intensity was on a weekly group ride) to build for a 12hr event in mid-August. 1. Now I have a couple more 100-200 mile gravel races I could do early to mid October, but on the fence about those. 2. We've got about 2 months till winter here, at which point I'll shift to primarily lifting. But I don't know what to do till then. Is there a point to high-intensity this late in the season when I've already neglected it for so long? 3. Can continuing z2 now still benefit me for next season? 4. Also considering using it to just lose some weight without worrying too much about specific training. Or start the gym early. Tl;dr how can I effectively use post-race but pre-winter months? What are his strengths and weaknesses? If he's a huge anaerobic beast, then no, I wouldn't use this time for high intensity. Anaerobic Capacity Blog: https://www.evoq.bike/blog/anaerobic-capacity-cycling 1. do the long gravel if they'll be fun because long rides are gold, and it could be a blast. 2. If he needs work, this is a great time; learn how to go super deep. USE KOM's. I use this time for more familiarity with these efforts; HOW TO RIDE above threshold, really hard 5-8, efforts. Just death tolls. 3. Endurance: z2 will benefit you forever. seriously. i still ride z2 and i'm 150,000 miles into training. IT NEVER SHOULD STOP (sorry for the yelling). Why ride endurance video: https://www.youtube.com/watch?v=4uld9mAlF7Y He's NEW, keep riding! can't be adamant about that enough esp since you are SO SO SO NEW. i'd go for some free rides, KOMs, and a little less structure....keep it fun, just riding will benefit you massively. 4. LOSE WEIGHT in November and December. ALSO focus on making lifetime changes, not just losing weight! YEARLY HOURS: we're only talking about 2 months; what about an 80h goal or bump up hourly hours by 10h. don't burn out from workouts, it's a long road ahead.
The point of this video is that if you are thinking about lifting this year for 2023, here's your nudge! Do it! There are no doubt a ton of physiological benefits, from added strength and hormonal changes that take place, but there's also the anecdotal "extra gear" that you develop. It's hard to describe until you witness it yourself. While there should be no denying that getting stronger will make you a better cyclist, everyone doesn't believe this. I'm not here to convince you to lift or strength train; that argument is exhausting. If you think just pedaling will make you strong, go for it. However, muscles push watts. No, you're not going to get bulky and weigh too much; you're going to get strong. A new athlete made an interesting initial comment and I just crushed a big KOM here in North Carolina after 2 months back in the gym post-COVID. Here's your push to start crushing some weights. https://youtu.be/gXYoRp3-yuc --- Support this podcast: https://anchor.fm/evoqbike/support
Rapha presents Life in the Peloton! Strava, the social networking app that tracks physical activity, has become a phenomenon in the cycling world, with ‘taking Segments‘ and ‘giving Kudos‘ becoming part of everyday cycling chat. Strava was something that I completely ignored as a professional. It didn't exist when I was a young rider, and as I already uploaded my training for my coach and my team, and I raced people for a living, I just wasn't interested in another way to be competitive or to measure my work. This all changed when I retired, and I've found myself not only pretty active on Stravabut also really interested in how people use it. For this episode, I thought I'd try to break right down what Strava is, how it works, how people use it and why. I wanted to understand it better and I also find out what the guys in the pro peloton currently think about it. I started with my old mate Mark O'Brien who, post-career, has become a self-confessed ‘KOM hunter' in Melbourne. Mark is also a coach and was great at breaking down the nuts and bolts of how it all works and why so many people enjoy using it. I also spoke to two current professional cyclists, who I thought would have interesting point of views on Strava. The first was Jay Vine. To me, Jay seems like a poster boy for the Strava generation. Even before he was a pro Jay had a reputation built on taking some pretty famous KOMs around Girona, and as he admits himself he has never known cycling without Strava being a part of it. Jay spoke about how he used Strava to help his career, how he now thinks about some of his famous KOMs and his current use of Strava in training. For a different take, I also spoke to George Bennett. George has been a pro for twelve years, and he really comes from the old school of bike racing. He also, like myself, always considered race results to be the ‘real' measure of ability and not just a time on an online leaderboard. But even George, it turns out, is a fan of Strava. I picked his brains about what he likes about it and what benefits he sees from using it alongside his training and life as a pro. I enjoy using Strava these days and I know a lot of cyclists of all abilities do too. I found it fascinating to open my eyes up a bit more about it, and I hope you guys all get something from it too! Cheers, Mitch Listen Listen & subscribe to this series on the Life in the Peloton website, at Spotify, Apple Podcasts, GooglePlay, Stitcher, Youtube or your favourite pod app. Show Notes . . . This episode is brought to you by Rapha, makers of the world's finest cycling clothing & accessories and the worlds largest cycling club, RCC. Find out more about Rapha: their kit, their club, their events and awesome clubhouses at rapha.cc. . . . Merch The last of our T-shirt collab with Çois Cycling for the Tour de France are available online! Shop now exclusively at coiscycling.com Talking Luft casquettes: The first release of our new Talking Luft cap has now sold out. Stay tuned for the next drop this week. Get ready for next year's cobbles with our Paris-Roubaix Cap. Jump over to our online shop to grab one. Shop LITP casual Merch anytime online at our store. From casual caps to mugs, embroidered tees, logo tees, sweaters and much more.. Keep in touch Find all our episodes, LITP news and merch on our website www.lifeinthepeloton.com Listen on all good podcast apps, and now on Youtube. Follow us on socials: Instagram: @lifeinthepeloton Twitter: @lifeinthepelo
In this episode Besenwagen picks up Phil Gaimon. The former pro cyclist from the US is famous for much more than just riding his bike. He wrote two of his three books still during his active career and went on to publish a third after his retirement. Speaking of it, he still rides his bike fast (mostly uphill) and chases KOMs around the globe for his YouTube show "The Worst Retirement Ever". https://www.besenwagen.com/
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 --- Support this podcast: https://anchor.fm/evoqbike/support
Phil Gaimon takes on serious topics, but he doesn't take himself too seriously. He uses his social media to document is KOMs and occasional Everesting attempts, but also takes us on interesting rides and shows us how cyclists and motorists can get along on the same piece of tarmac. Phil is a fantastic climber, an advocate, a humorist, a Silca athlete and a newlywed. It's a pleasure to have him join us on Marginal Gains
In deze podcast zijn Mattis en Merijn opzoek naar antwoorden over hoe we beter met elkaar om kunnen gaan in het verkeer. Want - laten we eerlijk zijn - er valt een hoop te verbeteren. Deze podcast is daarom een uitnodiging voor alle niet-wielrenners om met tips te komen. Bus, vrachtwagen - en landbouwvoertuigen chauffeurs, motorrijders, wandelaars en andere weggebruikers neem contact met ons op want we willen dolgraag van jullie leren! Verder hebben we het over Schiermonnikoog als beste fietsgemeente van Nederland, behaalde KOMS, gereden tourtochten, Scorito.com Fantasy League's en een uitnodiging van het Nederlands Instituut voor Beeld en Geluid.Volg @mapmeisters op Twitter, Instagram, Komoot en StravaPost kan naar: merijn@mapmeisters.commattis@mapmeisters.comMeer informatie over Omstreken kun je vinden op www.omstreken.comMee doen aan de Defietsenmaker.cc ft. Mapmeisters Scorito.com Le Tour Pronostique? Klik dan hier.
2 Mart Çarşamba günü 18:30'da popüler kültürde geçmişle yüzleşme ve adalet arayışı bağlamında ‘Kulüp' dizisini konuşuyoruz. “Modern Çağda Komşunu Tanıma Metodu: Netflix” başlıklı konuşmasıyla Betsy Penso (@betsypenso) ve “Popüler Kültür ve Tarihle Yüzleşme - Ne Seninle Ne Sensiz: Kulüp Örneği” başlıklı konuşmasıyla Dr. Ohannes Kılıçdağı (@ohannes_kilicdagi) bizimle oldu.Popüler kültürde geçmişle yüzleşme ve adalet arayışı bağlamında ‘Kulüp' dizisini konuşuyoruz. “Modern Çağda Komşunu Tanıma Metodu: Netflix” başlıklı konuşmasıyla Betsy Penso (@betsypenso) ve “Popüler Kültür ve Tarihle Yüzleşme - Ne Seninle Ne Sensiz: Kulüp Örneği” başlıklı konuşmasıyla Dr. Ohannes Kılıçdağı (@ohannes_kilicdagi) bizimle oldu. Çalışmalarımızla ilgili detaylı bilgi için web sitemizi ziyaret edebilirsiniz: www.karakutu.org.tr Bizimle iletişime geçmek için info@karakutu.org.tr adresine yazabilirsiniz.
We're back once again to regale you with some foggy memories and also go over the local MTB event TDS Enduro that Matt attended. We had entirely too much fun recording this one so we hope you enjoy the latest episode of the Bike Minded Podcast. Cheers
(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.evoq.bike/blog/about-vo2max-cycling-workouts Hopefully it helps you crush some VO2Max sessions (classic 5x5, Hard Starts, 3m bangers, get some KOMs), and increase your aerobic capacity! Quick thoughts: Get carbed up, LactiGo up, and use these interval sessions as dress rehearsals for executing a great nights sleep, nailing the nutrition, dialing in the warm up, and having an awesome ride! Good luck! Brendan@EVOQ.BIKE --- Support this podcast: https://anchor.fm/evoqbike/support
Matt Stephens has an open and honest chat with Phil Gaimon about his admittedly stop-start professional cycling career, and how he never really got a fair shot at the races that suited him. Now carving out a creative path through riding with sponsorships within the world of cycling, Phil's exciting new ventures can't be considered a retirement. Having recently joined Jukebox cycling, a uniquely international setup of multidisciplinary cyclists doing what they love, he's enjoying his cycling perhaps more than ever. However, he still considers his ability to hold 400 watts for an hour to be wasted on Strava KOMs.
How often do you find that your hard work goes unappreciated? Others are doing what you do - maybe less - and getting all of the love and attention. It can be exhausting and demotivating, no matter how often you tell yourself that it doesn't matter. Europe is facing the exact same problem in the technology and data science industry. They are often overshadowed by countries like the United States and China, being heavily ignored despite their achievements. Aleksandar is here to change that. Meet Aleksandar Linc-Djordjevic Aleksandar's Role as a Leader at the Data Science Conference Aleksandar Linc-Djordjevic is the Managing Director at the Data Science Conference. DSC is one of the world's biggest franchises dedicated to Data Science & AI, with one of the fastest growing communities in Europe. In 2021 alone, DSC held 3 conferences across the world - the 1st live conference dedicated to Healthcare Analytics since the start of the pandemic in the United States, their 2nd conference in Austria, and their latest event in Europe. Spanning multiple days, each conference brought in 30-80 high-quality tutorials and talks, and was attended by 300-10,000 fellow data enthusiasts. Aleksandar's Previous Experiences in Training and Data Analytics Aleksandar is a certified Trainer with more than 500 hours of training delivery experience. His fields of expertise include organizational development, communication, project management, strategic and action planning, and fundraising. Notably, Aleksandar took on the role as a Trainer at the Ministry of Youth and Sport, and as a Trainer @JobFair15 LevelUp workshop. Currently, he is part of KOMS pool of trainers. He is also an Entrepreneurial Data Scientist with a demonstrated history of working in the non-profit organization management industry. Aleksandar has numerous experiences working in leadership and data related roles, including as the President of the Board at the Institute of Contemporary Sciences, a Data Analyst at NCR Corporation and CUBE Risk Management Solutions, and a Board Member of the National Youth Council of Serbia. The data science and AI scene in Europe In this exclusive analytics podcast episode, Aleksandar shares: Data Science Conference's involvement in Serbia's National Youth Strategy Transferable skills Aleksandar has discovered in managing his company How the data science and AI scene in Europe truly looks A comparison of data science as an industry between Europe and other parts of the world - such as the USA, Asia, Australia, and China What can be done for the world to learn more about data science development in Europe Building a community and collaboration across the world If you are a policymaker working in government agencies outside of the USA and interested in learning more on how to incorporate important technology into the national plan for your country, this is the episode you do not want to miss out on. --- Send in a voice message: https://anchor.fm/analyticsshow/message
What is dirtbag fitness? Just because the guys don't deal in watts or KOMS, doesn't mean they're not trying to stay capable on the bike and off it. This is a conversation about what it means to get older, and how to take care of a body that's been put through the wringer, then thrown […]
What is dirtbag fitness? Just because the guys don't deal in watts or KOMS, doesn't mean they're not trying to stay capable on the bike and off it. This is a conversation about what it means to get older, and how to take care of a body that's been put through the wringer, then thrown […]
Dan Grip shares his experiences running through 2020 and into 2021, pushing himself on trails at a level that is hard to comprehend for the average runner. While most of his runs were solo, many were with a tightknit group of veteran trail runners. In exploring new and familiar routes, Dan set a number of FKTs (Fastest Known Times). He sets big goals for himself and he puts in the work and training that those goals require. You can follow Dan's workouts and running adventures on Strava: https://www.strava.com/athletes/37001252 Also of interest is the the site that tracks and catalogs the FKTs that are set by incredible athletes from around the world. Along with some of the biggest names in the world of ultra-running are a number of local runners. You can check out there performances here. The listings are based on the number of FKTs set and Dan's name appears on the 3rd page of 294. In short, his achievements are impressive! Info on the WMAC's Grand Tree racing series where Dan cut his teeth can be found here.
Can you imagine someone coming out of nowhere to take major Strava KOMs from both retired and current world tour pros? Well, that's exactly what today's guest, Drake Deuel, is doing, and he is not showing any signs of slowing down anytime soon. In today's episode, Drake talks about his introduction to cycling while he was a rower at Harvard, and unpacks his decision to pursue cycling more seriously. We also geek out on some of our favorite LA routes, along with some others Drake has done around the country. Drake combined two of his passions, cycling, and computer science, and managed to land an internship at Zwift. Over the summer, as he was working remotely, he did some traveling and got a great deal of cycling in. He is set to start a full-time job at the fast-growing company in December. We talk about the rise of indoor cycling, the place it has in complementing its outdoor counterpart, and Drake also shares what the future has in store for him. To hear this and more, tune in today!
In 10th Episode of the Strength to Endure Podcast, Harry and Erik talk about "weird stuff" that only Endurance Athletes do! They also answered a few questions from their inbox towards the last half of the podcast. Email:Thestrengthtoendure@gmail.com
I wrote this five years ago in 2016 and have been living it since – cycling is a lifestyle and in this training tip I'll share that lifestyle with you – Frank Overton Jan 9, 2020 Five year's ago my new year's resolution was to double down and make 2016 my year to have a great cycling season. You know, ‘get serious'. The motivation came from two cyclocross seasons of getting my ass kicked. That was not fun at all. Like cross the finish line, go back to your car, get in and drive away. So I woke up on New Year's Day 2016 and went for a ride. Then the next day I went for another ride and the next day and so forth. Training consistently was my first goal and I knocked that out in January – I got back to being a cyclist, just like you. As I look back on 2016 and the 4 years since then, I more than accomplished my goal to have a ‘great season' and as a coach I want to tell you how I transformed my cycling so you will know how coaching can help you for 2020 and beyond! Here are 8 next level approaches to your training and two things I learned about myself that I'll share with you: #1 Consistency: I made getting on my bike a daily priority, whereas before I let work, kids and weather be an excuse. 1 hour a day Tues/Wed/Thurs, indoors or out. We've since adopted the phrase “FtFP” which is like Velomanti's Rule #5, HTFU. Here FtFP means Follow the F&*#'ing Plan. 100% of our athletes report back that having a plan to follow helps them get on the bike and accomplish their workout each day. Having a coach to hold you accountable to that plan and consequently those goals is also next level. 3864Start Sweet Spotting your way to your best cycling season ever. #2 Zwift: speaking of indoors, I hadn't trained indoors in years. Maybe it was that 4 hour roller session I did as a youngster that scarred me? Enter Zwift. Try it, its fun and you'll no longer use weather and daylight as an excuse. Zwift enables you to #FtFP. Last winter was the first winter in a long time where if it was sloppy cold outside or I couldn't ride till after dark due to work, that I would move onto plan B and get on the KICKR and Zwift. Fun and productive, 1 hour: one and ‘dun' where I whole heartedly went for KOMs, rode hard and made a lot of sweat, aka TSS. Exporting your workout from TrainingPeaks to Zwift is incredibly easy and straightforward, we've documented it over in our athlete support forum. In January I established consistency and in February Zwift enhanced that consistency. By March, I stepped it up group rides. And you know what, this is where my training an goals became F-U-N. #3 Group Rides: by March I had 2 previous months of fitness to propel me on the group rides. I also had the cyclocross season in my back pocket where the fitness carries over. This gave me the ability to not just hang on, but to take pulls and ride harder without having to worry about getting dropped. You know what's not fun? Hanging on for dear life on a group ride. You know what's ‘funner'? Going faster. Improving is fun. During these group rides, I was able to generate more TSS, raise my CTL higher and higher all the while having F-U-N. Hard as heck, shattered afterwards but Fun with a capital F. I kept going and the training snowballed from consistency, Zwift and the group rides. #4 CTL: Speaking of CTL , I took mine from 22 on 1/1/16 to 113 on 6/23/16 (2 weeks prior to my first A race). This was all made possible from 1, 2, & 3 and of course sweet spot training. We've since podcasted on using the performance manager chart to build a big aerobic engine as well as manage your training load – TSTWKT is truly a next level approach to your training. #5 Winning in the Grocery Store/ Kitchen: I've always eaten well but I knew eating better was key to my performance and the lofty goals I had set. Better nutrition was going to help me lose weight, fuel my workouts and help me recover better. Back in my younger days I used to race at 148 – 154 lbs but over the 10 yrs since my ‘retirement' the weight had crept up. So I resolved to eat better on January 1st, 2016. I ate more veggies and started cooking more. I also cut sugar completely out of my diet and cut back on beer. The sugar was easy; the beer was tough. But there's 3-500 empty calories in every beer and going down to a few a week instead of 1-2 every night made a weight loss relatively easy. Oh and I started planning out my meals and cooking more, thus paving the way for what would be a major theme within our coaching philosophy: which was a relief. Athletes – I encourage every one of you to get more in tune with your nutrition by going to the grocery store yourself and cooking your own meals. It will be such a phenomenal shift in the way you eat, that you can't help but get faster. All these dietary changes took me from 168 to 158 lbs by Memorial Weekend and I felt great, setting Strava PR's because my power to weight ratio was way up. Overall, I lost a little less than 2 lbs per month for 5 months. Not dieting per se, just cleaning things up. Better food choices an eliminating empty calories. Basically practicing what I've always preached as a coach here. My threshold power was up too and my confidence really began to sky rocket. Then during the Tour inspired by Chris Froome, I took my diet and weight loss to the next level: Winning in the Kitchen: under cut my daily caloric requirements by 250-500 calories per day. Basically, I ate a ton of fish, veggies and salad + some carbohydrate the night before hard training rides. In July and August I went from 158 to 150 lbs, super lean and was absolutely crushing it on the bike. I started intervals in August so my power went up even more buoyed by the CTL I built up thru June. Less on the denominator and more on the numerator = significant power to weight improvement. Like back to where I was 10 years ago when I was racing NRC's at the professional level. I don't recommend trying losing weight during your season but remember, this was pre-season for me at the time because the cyclocross season was yet to start. To recap, I lost another 8 lbs (ontop of the 10 lbs by Memorial Weekend) and went from 12-14 % body fat to roughly a 5% lean, mean, cyclocross racing machine . 18 lbs total since January – had to buy a new belt! Not surprisingly the cyclocross season went well and I had the season I've always wanted to have. Hanging out after the races and swapping war stories. I podiumed in my first 6 race weekends, winning one race and nearly missing out on 2 other ‘w's'. Wow. New year's resolution complete. #6 Yoga I had taken yoga classes in years past and remembered how good I felt after the classes and how it helped with proprioception for better bike handling. So I started again and sure enough, it was helping with my recovery (like stretching) and I started handling the cyclocross bike better especially leaning the bike over in the corners. I started with YogaGlo on the iPad at home and then upgraded to studio classes. At first once a week then up to 2-3 times per week, primarily on my off days when I had a recovery day on the bike. Along the way I found my ‘breath' and when I was doing intervals for ‘cross, I could literally slow down my breathing and ‘relax' during the interval and in the race. Yoga is like moving meditating for me (just like riding) and the benefits spilled over to my mental toughness during the races. #7 Strength and Conditioning: I enlisted the help of a personal trainer to put me thru the paces in Sept and October. I saw amazing gains in my explosive power which I put to use with the accelerations I needed for cyclocross. It was all about getting the glutes engaged and utilizing this muscle group for power production. This year (2017) I'll integrate this work + squats, hip thrusts & plyometrics into my cyclocross off season Feb/Mar and then again July/Aug – earlier than this past year so I can recover and still deliver the power on the bike. What else? Sleep. Oh yes, sleep – the best recovery aid there is. #8 Sleep. Best recovery tool in the business. Everything else is secondary. In 2015, I got a Fitbit with my daughter for Christmas and what I found most helpful was tracking my sleep hours. 8 hours a night and I'm good, nine and I'm gold. 7 and I feel it and 6 or less and I'm absolute garbage the next day. Since that Fitbit in 2015, I've upgrade to using the Whoop which is a 24/7/365 wearable device that records my daily strain, my HRV and sleep to measure my recovery. Big data type of stuff but the Whoop distills it all down to a daily recovery score: red, yellow, or green that helps you adjust your lifestyle and training load in order to keep recovery (and keep getting faster). Lastly: all the stuff you already know: intervals, motorpacing, training hard, life balance and working on my cyclocross skills with our annual cyclocross camp. Overall I mostly trained 8-12 hour per week with the occasional overload 14 – 16 week before a regeneration block. I did do one 20 hour week over the Memorial Day long weekend. I made some mistakes along the way because I was self coached but I have the data and experience that I'm going to correct and use to my advantage in 2017. For example: #1 Not raise my CTL so high by Memorial Day (I was 109) – rather a more gradual ascent this winter and spring. And that means less forcing training days and more time snowboarding over the winter. I was pretty cooked from training so hard in June that I didn't quite have the snap for my A race that I had in May. Patience – it takes time and consistency. As I age I may set a CTL of 100 as the high end of what is good and beneficial to my goal events. #2 Prepare for my A race by doing a training race. Probably the Haute Route – its a great overload and timed perfectly to end 2 weeks before the Crushar. I'll simply recover and taper into peak form. Coaching is so much more than a training calendar and power files. Its a relationship with an expert invested in your goals ready to share their experience to help you. Granted a well thought out scientifically designed training calendar and power based training are fundamental but the 9 items I described above are next level. Its like the home depot commercial, “You can do it, we can help”. It takes time and it was hard but ho. lee. moo. lee. it was worth the effort and every single bit of TSS. And the podiums. Copyright © 2021 FasCat Coaching – all rights reserved. Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP, race data, power based training, or anything related to going fast on the bike! Frank is the founder and owner of FasCat Coaching in Boulder, CO. Frank and the FasCat Coaches have been talking the talk and walking the walk [FasCat Core Value #7] for over 15 years. To talk about transforming your cycling and having your best season, you can email frank@fascat.wpengine.com , call 720.406.7444, or fill out a New Athlete Questionnaire to schedule a Coaching Consultation. Comments The post Transform your Cycling with a Next Level Approach appeared first on FasCat.
4 of 4 with Special Guest Backwards Hat Dylan. Dylan leaves us so that BHD could make an appearance and give us the real insight to training, racing, and greenway KOMs.
This week, we discuss how Strava live segments can “hack” your interval performance by increasing motivation, positive reinforcement, and therefore your power output. A Strava-Val is going as hard as you can like an interval but using the live Strava segment for motivation. Knowing in real time if you are ahead or behind your PR is good for 10-20 more watts of motivation. Kind of like a group ride of one. You can do VO2 Max intervals, anaerobic intervals, climbing intervals, breakaway intervals, time trial intervals and of course sweet spot intervals with this style of training. The choices are endless and at this time of the year, mid-summer, variety is the spice of life and being motivated to go hard is more than half the battle to staying sharp. 21766Follow the plan that Phil uses to get KOMs across the globe. Here's how to perform a Strava-Val: #1: Create a Strava account The basic is free and the premium (“Summit' for $8/month) gets you live segments. The live segment feature is highly effective for turning yourself inside out during your effort to get your PR. Therefore as a coach, since I like when athletes turn themselves inside out, I like the strava live segment feature a lot The key feature that I'm talking about is knowing how many seconds you are ahead or behind of getting your PR or that KOM of the segment you are using for an interval. #2 Choose and Star your Segment in Strava Remember the duration of the segment you choose forces specific physiological adaptations: 20 – 60 second segment(s) train your anaerobic ‘glycolytic' pathway 3 – 6 minute segment(s) train your VO2 Max 8 – 60 minute segment trains your threshold power (TT & Climbing) Choose 20 – 60 second segments if you are a criterium, flat road racer or cyclocross racer Choose 3 – 6 minute segments if you want to raise your FTP and compete in hill road races with 3 – 6 minute climbs Choose 8 – 60 minute segments if you want to climb faster, time trial better or work on your threshold power. Choose 1 – 3 hour segments for gravel or marathon mtb racing Or choose any segment that motivates you! #3 design your workout We recommend Strava-Vals at the point in the season when we think you do not need to do 2 sets of 3 x 3 minutes on 3 minutes off with a 6 minute set break between 265 – 305 watts. All you need to do is sharpen the sword with 2 or 3 really REALLY hard similar length efforts. Thus – find your segment and plan to go as hard as you can on it two or three times. Really hard – harder than normal intervals hard because a) you are only doing 2 – 3 and b) because Strava , haha. Warm up well in Zone 2 while riding over to your segment and go for it. After 2 or three of these your ‘interval' workout is down and you can cruise back home. You can also mix multiple types of energy system efforts based on different segments within each workout to mix it up and replicate race specific efforts…the options are unlimited! Group Ride Strava-Vals for extra credit: I don't recommend the live segment feature during the effort because you are riding in a group and want to be as safe as possible. Plus if its cyclocross or mountain bike training there may be some technical riding where you want to keep your eyes on the trail! Still, going for that PR and ‘winning your group ride' is the extra motivation that makes the group ride all the more better. Try it out the next time you want to get that extra 1-2% out of your next interval session! For more podcasts and training tips, visit fascat.wpengine.com/tips! The post Using Strava Live Segments to Perform “Strava-Vals” appeared first on FasCat.
The podcast this week is another installment of our Ask FasCat series, where we answer listener questions! Thank you to everyone who submitted questions via our forum, and congratulations to the 3 question-askers we selected to win a FasCat T-shirt! Listen in to see if you won… This go around we answered questions ranging from FTP adjustments for indoor vs. outdoor riding, making the jump from a new cyclist into a cat. 2 or 3, nutrition during the Coronavirus outbreak, moving to elevation from sea level, going after KOMs in training, and plenty more! Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascat.wpengine.com. 39556Gravel Team T-Shirt Show Notes, Training Tips & Previous Podcasts Referenced: Timing is Everything FTP is Alive and Well The Effect of Altitude on Cycling Bassett, D.R. Jr., C.R. Kyle, L. Passfield, J.P. Broker, and E.R. Burke. Comparing cycling world hour records, 1967-1996: modeling with empirical data. Medicine and Science in Sports and Exercise 31:1665-76, 1999. Using the Performance Manager Chart The 20 minute Field Test Indoor 20 minute Field Test Amity Rockwell and Peter Stetina Podcasts on Dirty Kanza pacing Strava-Vals Interval Intensity: going as hard as you can Gravel Then and Now, Pearl iZUMi blog post Save 25% on your next training plan with code 25podcast. Our Gravel Team's Jersey, Bibs, Hats and T Shirts are in stock and shipping out daily! The post Ask FasCat #9 — FTP Indoors vs. Outdoors, Corona Nutrition, and Timing is Everything appeared first on FasCat.
I catch up with former UCI World Tour Professional and budding YouTube start Phil Gaimon to talk about how to crush KOMs, eat cookies and write books. Rate the show on iTunes Subscribe: iTunes...
KOM, Strava, Fondo, Phil Gaimon, Road Cycling, ProTour, World Tour, Phil Gaimon Ex-World Tour Professional Cyclist and entrepreneur is our guest today and Molly chats with Phil about being an author, retirement, how to get KOMs and QOM's, Strava hunting and entrepreuership. Phil is currently Strava hunting in his #worstRetirementEver campaign to win Strava KOMs (fastest ascents of climbs) with his remaining World-Tour Fitness. He also really likes cookies. Please spend a moment and review/rate the show on the iTunes page to help us keep going! https://itunes.apple.com/us/podcast/consummate-athlete-podcast/id1100471297?mt=2 Checking out www.healthIQ.com/CAPOD also helps the show and might save you money on life insurance.
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