Cyrus Monk, EVO Pro Cycling, Cycling Coach, and Scientist: Cycling Training Interview


Manage episode 285625383 series 2841171
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Huge thanks to Cyrus for sharing his knowledge, perspective and expertise, not only as a professional race, but also a coach and scientist. We hit on a lot of topics (listed below).
Be sure to send him a thank you on Instagram, @CyrusMonk.
His website is:
We are on IG at @BrendanHousler @EVOQ.BIKE and have full blog at:
Heat Training
Cycling and Sauna sessions
Intensity vs Endurance Rides
A Race vs B Race; Training Through and getting to 100%
No Coasting
The intervals or session to know you’re ready to race
KJ Deep Efforts
Train, and THEN train the efforts. Don’t always be fresh for them
Cycling Nutrition
Cycling Race Weight
Intermittent Fasting and Fat Adaptation
Confidence on Race Day
Visualization; see yourself winning. How will you win this race?
Nervous energy
Cordyceps Mushrooms
Just coming off nationals, and now in lockdown…how does the rest of the season look?
How long have you been racing? When did you start taking cycling seriously?
What’s changed since being high level amateur to pro racing in terms of training?
What’s driving you? Success, love for cycling, palmares, ???
Favorite intervals that help you get ready for a big race; like you complete a set of XYZ and you’re thinking “I’m so ready to shred this”
-Try not to overly focus on one metric, what can you do 1 x 20, now can you work to doing it 3 x 20…
U23 RR Championship: “I think my lowest wattage that day (in training) up the hill was 410 and my highest wattage for the whole hill today was 405. So, like, it’s completely different in the race scenario, when you’ve got attacks going on the other side of the course and it’s so stop/start on the climb that the actual raw power numbers are not what wins you the race, luckily, because I don’t have that compared to the other guys.
“It ends up just being how much you can save early on in that race. And, luckily for me, I was able to save quite a bit.”
“But, luckily, it’s not the numbers that win you the race, it’s how you use them. That definitely played to my advantage today.”
Small thing that has a big impact in your training?
Evolution of your nutrition as you’ve progressed, let’s say over the past 5 years
How important is mindset to you?
If important, how do you work on it?
Race routine?
What do you find yourself having to adapt to as you move through cycling?
Best tips for newer cyclists and also cat1-2

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