In this conversation, Frank van den Broek, a professional cyclist, discusses his experience racing in the Tour of Flanders and his cycling career. He talks about the challenges of last-minute call-ups and the recovery process between races. Frank also shares his training methods, including volume and intensity, and the importance of fueling and sleep for recovery. He discusses his racing style and the difficulty of choosing a specialization. Frank reflects on his best performances and the journey to the World Tour level. He also talks about his winter training and heat training. Finally, he looks ahead to upcoming races and areas for improvement, such as climbing ability and weight management. Frank discusses his perspective on fasted training and the importance of fueling properly for workouts. Frank also talks about his approach to strength training and the role it plays in his overall fitness. Overall, he emphasizes the importance of listening to your body and finding a routine that works for you. Thanks, Frank! You can find him in IG here: https://www.instagram.com/frankvdbroek_/ Chapters: 00:00 Welcome 01:46 Introduction and Cycling Career 08:41 Training and Recovery 13:31 Preparing for Races 21:55 Winter Training and Heat Training 30:11 Upcoming Races and Areas for Improvement 31:44 Fasted Training and Fueling 32:41 The Role of Strength Training 34:22 Coaching and Training Plans 36:15 Importance of Strength Training for Different Riders 37:04 Learning from Experienced Riders 37:37 Mental Preparation for Hard Workouts and Races 38:22 Training with Clear Instructions 38:54 Training Planning and Tools 40:07 Nutrition for Long Races 42:06 Caffeine Intake during Races 43:11 Nutrition Strategies during Races 43:42 Liquid Carbohydrates vs. Solid Food during Training 45:42 Listening to Your Body and Adjusting Training 49:09 Routine and Taking Time in the Morning 52:38 Interest in Cycling Tech and Aerodynamics 55:59 Appreciation for Scott Bikes 57:51 Aim for the Stars 👋🏽 If you're new to the channel, welcome! Check out some other training resources below. 🚀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 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 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/ Calorify: https://calorify.com Discount Code EVOQ Donate to EVOQ.BIKE for all the Free Content: https://www.paypal.com/donate/?hosted_button_id=U3YMCAUEMQ4PC --- Support this podcast: https://podcasters.spotify.com/pod/show/evoqbike/support