Training Babble: Recent Episodes

Dave

Dave, in coffee shops, talking to coaches (and other endurance personalities too)

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SummaryIn this episode of the Training Babble podcast, host Dave Schell interviews John Karrasch, a bike fitter and coach who has ventured into tire rolling resistance testing. They discuss John's journey into bike fitting, the importance of real-world testing versus lab testing, and the complexities of rolling resistance and tire performance. John shares insights on tire selection, width, pressure, and compounds, as well as advice for conducting personal tire tests. The conversation highlights the significance of understanding tire characteristics to enhance cycling performance.

Takeaways

Real-world testing provides more applicable results than lab tests.
Rolling resistance is crucial for understanding tire performance.
Tire width and pressure significantly affect speed and handling.
Tire compounds play a vital role in performance and durability.
Different tire brands can have varying performance characteristics.
Selecting the right tire involves understanding local conditions.
Conducting personal tire tests can yield valuable insights.

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JohnKarrash.com

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Summary
In this episode of the Training Babble Podcast, host Dave Schell speaks with coach Simon Kessler about the complexities of the off-season for cyclists. They discuss the importance of mental resets, the need for tailored off-season plans based on individual athlete needs, and the significance of setting both process and outcome goals. Kessler shares insights from his extensive coaching experience, emphasizing the importance of consistency, managing burnout, and the role of social aspects in cycling. The conversation also touches on planning for the next season and how to help athletes achieve personal success beyond just winning races.

Takeaways

The off-season can be a mental reset for athletes.
Different athletes require different off-season strategies.
Mental health is as important as physical fitness in cycling.
Setting process goals can lead to better outcomes.
Consistency in training is crucial for success.
Burnout can be managed with proper planning and energy management.
Group rides provide social motivation and training benefits.
Athletes should focus on their personal journey, not just results.
Basic habits like nutrition and sleep are foundational for performance.
Goal setting should include emotional and experiential aspects.

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In this episode of the Training Babble podcast, Dave Schell interviews Arnar Larusson, the founder and CEO of Tymeware, about their innovative wearable breathing sensor, the Vital Pro. The discussion covers the technology behind the device, its applications in training, and the importance of understanding breathing and heart rate for optimizing athletic performance. Arnar shares his journey from biotech to developing wearable technology, emphasizing the significance of individualized training and metabolic efficiency. The conversation also highlights the common pitfalls athletes face regarding training intensity and fatigue management, and how Tymeware aims to revolutionize the way athletes approach their training.

Takeaways

Tymewear's Vital Pro is a wearable breathing sensor.
Breathing rate and heart rate provide different insights into fitness.
Understanding metabolic efficiency is crucial for athletes.
Most athletes overestimate their training zones.
Breathing rate correlates better with perceived effort than heart rate.
Individualized training leads to better performance outcomes.
Fatigue management is essential for sustained athletic performance.
The best athletes focus on smart training, not just hard training.
Tymewear aims to provide objective measures for training.
The future of training lies in personalized data-driven approaches.

Tymewear.com

@Tymewear

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SummaryIn this episode, Coach Dave Schell provides a detailed recap of his experience at the Leadville 100, discussing the challenges faced during the event, including traffic, tire choices, and nutrition strategies. He emphasizes the importance of preparation and learning from experiences. Additionally, he explores how athletes can transition their training during the off-season, encouraging adventure rides, skill development, and mental recovery to maintain motivation and fitness.

Takeaways

Traffic impacts race performance significantly.
Improving your corral position can enhance your race experience.
Tire choice can lead to substantial time savings.
Nutrition strategies should be tailored to individual needs.
Adventure rides can be beneficial during the off-season.
Maintaining fitness doesn't require strict training plans.
Skill development is crucial for off-road cycling.
Weight management relates to center of mass during riding.
Vision is key for better control on descents.
Mental recovery is as important as physical recovery.

Underbiking Your Way to MTB Glory

Fast Tires: Mtb and Gravel Tire Rolling Resistance Podcast

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Summary In this episode of the Training Babble Podcast you get to be a fly on the wall and listen in on our team meeting in prep for the Leadville 100. This conversation provides an in-depth overview of strategies and considerations for the LT100 focusing on course details, climbing and descent techniques, weather and nutrition, aid station usage, pacing, and altitude management.

Takeaways

The course is 105 miles with significant elevation changes.
Pacing is crucial, especially in the first hour.
Climbing techniques can help avoid bottlenecks.
Descent safety is paramount; choose lines wisely.
Weather can change rapidly; be prepared with layers.
Nutrition should be planned and executed carefully.
Aid stations are for emergencies; have a strategy.
Crew support can enhance race performance.
Altitude affects performance; manage your effort accordingly.
Stay focused and keep pedaling with purpose.

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SummaryIn this episode, Dave Schell and Dr. Phil Batterson discuss the concept of hyperoptimization in training, exploring its implications and dangers. They emphasize the importance of consistency, practicality, and focusing on fundamental training principles rather than chasing quick fixes or trendy methods. The conversation highlights the psychological impacts of hyperoptimization, the significance of research in training, and the need for skepticism towards new trends. Ultimately, they advocate for a balanced approach to training that prioritizes long-term success over short-term gains.

Takeaways

Hyperoptimization often leads to disappointment and burnout.
Practical approaches to training yield better results than idealistic ones.
Consistency is key to long-term progress in fitness.
Focus on fundamental training principles rather than quick fixes.
Evaluate new training methods critically before adopting them.
Simplicity in training can lead to better outcomes.
Marginal gains should be pursued only after fundamentals are established.
Research should inform training but not dictate it blindly.
Avoid influencers who claim to have all the answers.
Training should be tailored to individual needs and circumstances.

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In this episode of the Training Babble Podcast, host Dave Schell and guest Matti Rowe dig into the complexities of cycling, racing, and coaching. They discuss Matti's recent experience at Unbound, the importance of supporting athletes, the chaotic nature of racing, and the misconceptions surrounding training metrics like CTL. The conversation emphasizes the significance of recovery, nutrition, mental preparation, and the broader perspective on goals and fulfillment in the sport of cycling.

Takeaways

Matti shares his experience of racing and the challenges faced during Unbound.
The importance of supporting athletes as a coach rather than focusing solely on personal performance.
Racing is inherently chaotic, and crashes are part of the sport.
The need to differentiate between training and racing, as they require different mindsets.
Chasing CTL (Chronic Training Load) can lead to misconceptions about fitness and performance.
Recovery weeks are crucial for long-term performance and should not be overlooked.
Nutrition plays a vital role in performance, and under-eating can lead to negative consequences.
Mental preparation is key; athletes should visualize potential race challenges.
Goals can be misleading; fulfillment comes from the journey, not just achievements.
Having hobbies outside of cycling can improve overall performance and mental health.

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Summary

In this episode of the Training Babble Podcast, host Dave Schell and guest Leah Davison discuss the challenges and sacrifices involved in pursuing athletic excellence, particularly in the context of Olympic dreams. Leah shares her journey from being a professional athlete to navigating the complexities of motherhood and retirement, emphasizing the importance of a growth mindset, the sacrifices required for success, and the need for a supportive environment. They explore the balance between personal goals and the impact of those goals on loved ones, as well as the evolving definition of selfishness in the pursuit of one's dreams. In this conversation, Lea Davison discusses the importance of having a supportive network while pursuing athletic goals, especially in the context of her experiences as a new mother. She reflects on the challenges of balancing training with personal life, the need for realistic goal setting, and the sacrifices required for competitive sports. Lea emphasizes the significance of empowerment in sports, particularly for women, and the hidden struggles that come with high-level training. The discussion concludes with a reminder that hard work is essential for achieving success, regardless of the stage of life one is in.

Takeaways

Pursuing big goals requires significant sacrifices and discipline.
Every decision in an athlete's life is focused on performance.
The hard work mindset is crucial for success in sports.
Transitioning from athlete to retired life can be challenging.
Support systems are essential for athletes' success.
Finding balance in new goals is important after retirement.
Self-care is vital for maintaining performance and well-being.
The concept of selfishness in athletics is complex and nuanced.
Making impactful decisions is crucial in a busy life. Your goals are important and should be prioritized.
Having a supportive network is crucial for athletes.
Comparison can detract from personal joy and progress.
Post-motherhood, goals and training must adapt to new realities.
It's essential to give yourself grace during transitions.
Sacrifices are necessary for competitive success.
Aligning goals with realistic expectations is vital.
Empowering women in sports requires intentional action.
High-level training often comes with unseen struggles.
Hard work is the foundation of success in any endeavor.

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Summary

In this episode of the Training Babble Podcast, hosts Dave Schell and Matti discuss the said principle of training, emphasizing the importance of specificity in fitness as athletes transition from general fitness to race-specific training. They explore various aspects of training, including building work capacity, the significance of nutrition, the pitfalls of crash dieting, and the necessity of adapting to race conditions. The conversation also touches on performance management and the role of chronic training load (CTL) in predicting race performance. In this conversation, Matti and Dave discuss the critical aspects of race preparation, emphasizing the importance of race rehearsals, mental resilience, and the dangers of overtraining. They explore strategies for effective training, the psychological risks athletes face, and the significance of having faith in one's training. The discussion also highlights the need for adaptability in technical skills and the role of visualization in mental preparation for race day. Ultimately, they stress the importance of focusing on one's own training plan and the value of developing an internal power meter to gauge performance effectively.

Takeaways

The said principle emphasizes that our bodies adapt to imposed demands.
Transitioning from general fitness to specific fitness is crucial as race season approaches.
Building work capacity is essential for endurance athletes.
Nutrition should be practiced during training to avoid issues on race day.
Crash dieting can severely impact performance and should be avoided before races.
Adapting to race conditions, such as heat, is important for optimal performance.
Specificity in training means using the same bike and conditions as race day.
Understanding performance management and CTL can help athletes gauge their fitness levels.
Athletes should focus on quality training rather than just increasing volume.
Maintaining a balance between intensity and recovery is key to successful training. Race rehearsals are essential for identifying potential issues before race day.
Mental preparation and visualization can significantly impact performance.
Athletes should avoid comparing themselves to others, especially close to race day.
Overtraining can lead to burnout and negatively affect race performance.
The last few weeks before a race should focus on rest and mental readiness, not cramming.
Technical skills are crucial for adapting to different race conditions.
Developing an internal power meter helps athletes gauge their performance accurately.
Race day magic can provide an extra boost in performance.
Athletes should have faith in their training and resist the urge to overdo it before a race.
Focus on your own training plan and avoid distractions from others.

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SummaryIn this episode of the Training Babble podcast, hosts Dave Schell and Matti Rowe delve into the complexities of athlete mindset, focusing on time orientation, the burden of past performance, the impact of aging, and the role of metrics in training. They discuss how anxiety and depression relate to future and past thinking, respectively, and emphasize the importance of being present. The conversation also touches on the dangers of comparison and fantasy in athletics, and the need for athletes to balance their expectations with reality. In this conversation, Matti and Dave explore the complexities of athletic training, emphasizing the unpredictability of training plans and the importance of adapting to various circumstances. They discuss the balance between past experiences, present actions, and future goals in training, highlighting the need for mindfulness and self-reflection. The conversation also touches on the psychological aspects of being an athlete and the importance of maintaining a healthy perspective on performance and progress.

Takeaways

Time orientation affects athletes' performance and mindset.
Anxiety relates to future concerns, while depression relates to the past.
Comparing oneself to past performance can hinder current progress.
Aging impacts athletic performance and requires a shift in mindset.
Metrics can be misleading and should be viewed with caution.
Reality often doesn't meet expectations, leading to disappointment.
Fantasy can distort athletes' perceptions of their achievements.
Coaching should focus on consistency and doing the work.
Athletes often seek control through planning, which can be counterproductive.
It's essential to appreciate how far you've come, not just how far you have to go. Training plans rarely go according to plan due to unforeseen circumstances.
Adaptation to training is more important than just following a plan.
The coach-athlete relationship requires constant communication and understanding.
Focusing too much on the future can hinder present performance.
Athletes should aim for a balance between past, present, and future in their training.
Mindfulness and self-reflection are crucial for athletes to manage their emotions and expectations.
Fitness is not linear; it's a rolling average with ups and downs.
Athletes should not overreact to day-to-day performance fluctuations.
Perception and mindset play a significant role in athletic performance.
Practicing mindfulness can help athletes manage intrusive thoughts and maintain focus.

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SummaryIn this episode, Dave Schell and Matti Rowe dive into the intricacies of the coach-athlete relationship, emphasizing the importance of alignment between a coach's methodology and an athlete's goals. They discuss common misconceptions about coaching, the necessity of commitment from athletes, and the reality of athletic progress, debunking the myth of instant results. The conversation highlights the need for patience and understanding in training, as well as the significance of finding the right fit between coach and athlete. In this conversation, Dave Schell and Matti discuss the limitations of indoor training for outdoor racing, emphasizing the importance of technical skills and real-world experience. They explore the challenges of coaching know-it-all athletes, the significance of applied knowledge, and the necessity of simplifying coaching strategies. The duo also delves into various athlete archetypes, including the mind reader and tightwad athletes, and highlight the importance of a strong coach-athlete relationship. Ultimately, they reflect on how endurance sports can positively impact broader life experiences.

Takeaways

Coaching is about guiding athletes through a structured system.
Athletes must understand the commitment required for success.
Misalignment between stated goals and actions can hinder progress.
Hiring a coach does not guarantee results without effort.
The relationship between coach and athlete is complex and requires mutual understanding.
Athletes often underestimate the time needed for improvement.
FTP is often seen as a status symbol among endurance athletes.
Progress in training can be non-linear and requires patience.
Coaches often care more about athletes' goals than the athletes themselves.
The journey of improvement is often gradual and requires consistent effort. Indoor training can lead to a false sense of fitness.
Technical skills are crucial for outdoor racing success.
Coaching requires balancing athlete input with expertise.
Applied knowledge is more valuable than theoretical knowledge.
The coach-athlete relationship thrives on engagement.
Athletes must communicate their needs and concerns.
Simplifying coaching to three key focus areas is effective.
Understanding different athlete archetypes can improve coaching.
Building trust and rapport enhances the coaching experience.
Endurance sports can foster personal growth and resilience.

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In this episode of the Training Babble podcast, hosts Dave Schell and Matti Rowe dive into the complexities of training metrics, particularly focusing on Functional Threshold Power (FTP) and its relevance in endurance sports. They discuss the evolving definitions of endurance, durability, and the importance of volume in training. The conversation highlights the sacrifices athletes must make to achieve high performance and the often unspoken realities behind setting and pursuing goals in the competitive sports landscape. In this conversation, Dave Schell and Matti discuss the intricacies of race dynamics, the importance of nutrition, and the mental strategies needed for successful cycling. They emphasize the need for a balanced approach to training and racing, considering both performance goals and personal relationships. The discussion also touches on the psychological aspects of competition and the significance of consistency in achieving long-term success.

Takeaways

FTP is not the only metric that matters in training.
Durability is a crucial aspect of endurance sports.
Training volume often has a greater impact on performance than FTP alone.
Athletes need to balance their training with recovery for optimal results.
The importance of understanding personal goals and sacrifices in training.
Metrics can be useful but should not be the sole focus of training.
High performance requires significant lifestyle sacrifices.
Athletes often have secret goals that they may not express openly.
The relationship between training intensity and overall performance is complex.
Success in endurance sports often comes from a combination of factors, not just one metric. The numbers you want to see in training are not what you want in racing.
Start races conservatively to avoid burnout later.
Choosing the right race distance can enhance enjoyment and performance.
It's important to balance training with personal relationships.
Many athletes downplay their competitive goals due to fear of failure.
Risk-taking is essential in sports; you must be willing to fail.
Consistency over time is more important than short-term gains.
Training should be viewed as an investment with ups and downs.
Athletes often struggle with the pressure of performance expectations.
The journey of improvement is often not linear, but requires patience.

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SummaryIn this episode of the Training Babble Podcast, Coach Dave Schell and guest Matty Rowe of Gravel God Cycling dig into the implications of AI in coaching. They discuss the rise of AI tools like CoachCat, the challenges of relying on flawed metrics, and the importance of human expertise in interpreting data. The conversation highlights the complexities of training plans and the need for personalized coaching, emphasizing that while AI can assist, it cannot replace the nuanced understanding that comes from experience and direct athlete-coach interaction. In this conversation, Matti and Dave explore the complexities of coaching, particularly in the context of AI's role in athlete performance. They discuss the importance of context and nuance in coaching, the limitations of AI in understanding human experiences, and the distinction between information and knowledge. The conversation also touches on the barriers athletes face in achieving success and the potential future of AI in coaching, emphasizing the need for human connection and understanding.

Takeaways

AI is a significant trend in coaching, but it has limitations.
The rise of AI tools has led to a gold rush mentality.
AI can generate plausible-sounding information that may be incorrect.
Coaches must be wary of relying solely on AI-generated data.
Metrics like TSS and HRV can be flawed and misleading.
Personalized coaching is essential for effective training.
Athletes often seek simple solutions to complex training issues.
The body responds unpredictably to training inputs.
AI cannot address underlying issues like athlete priorities.
Training effectiveness is not solely determined by data metrics. Context is crucial in coaching; without it, advice can be meaningless.
AI lacks the nuance needed for effective coaching.
Coaches must understand the barriers athletes face beyond just data.
There's a significant difference between information and knowledge.
AI can assist coaches but cannot replace the human element.
Education and self-awareness are vital for athletes and coaches alike.
The future of coaching may involve AI, but human connection remains essential.
Athletes often overlook lifestyle factors that hinder performance.
AI can help manage tedious tasks, allowing coaches to focus on athletes.
Authenticity in coaching will be valued over AI-generated insights.

Matti's Article on AI

Dave's Article on AI

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Send me a message, I'd love to hear from you!

SummaryIn this episode of the Training Babble podcast, Coach Dave Schell interviews athlete Megan Onweller, who shares her journey from a competitive high school athlete to a busy mom rediscovering her passion for cycling. Megan discusses the challenges she faced, including injuries, body image issues, and the importance of nutrition and coaching. She emphasizes the significance of finding balance between family life and personal goals, and how cycling has positively impacted her mental health and overall well-being. In this conversation, Megan Onweller shares her journey of balancing motherhood, work, and her passion for cycling. She discusses the importance of prioritizing personal health and fitness, the challenges of training while being a parent, and the joy of involving children in sports. Megan emphasizes the role of coaching in achieving personal goals and the impact of endurance sports on family dynamics. She concludes with advice for those looking to start their own fitness journey, highlighting the importance of fun and self-investment.

Takeaways

Megan rediscovered her athletic identity during the pandemic.
She faced challenges transitioning from high school sports to adult life.
Nutrition and rest are crucial for athletic performance.
Body image issues can affect female athletes significantly.
Community support in cycling is invaluable.
Setting personal goals can lead to significant growth.
Megan learned the importance of honest communication with her coach.
Cycling has helped Megan manage stress and improve her mental health.
Balancing motherhood and personal fitness requires compromise.
Megan encourages other moms to prioritize their well-being. I was kind of a yelly mom.
You do have to prioritize it.
Just start.
You got to get creative.
If you can only do one day a week, don't sign up for a 250 mile ride.
You have to know what you sign up for.
Your actions have a much bigger impact on your kids.
There's nothing more rewarding than your kid watching you do hard things.
Coaching is like having a secondary conscience.
Never say never.

Follow Megan on Instagram

Check out her FTGU Episode

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SummaryIn this episode, Dave and Dr. Phil discuss the top training mistakes that athletes make. They emphasize the importance of focusing on the fundamentals of training, such as consistency, specificity, and progression, rather than chasing the latest trends or hyper-optimizing every aspect of their training. They also highlight the significance of proper nutrition, recovery, and avoiding drastic changes on race day. The key takeaways include the need to prioritize the big things that will have the most impact on training, the importance of allowing for adequate recovery and rest, and the dangers of hyper-optimization and neglecting the fundamentals.

Takeaways

Focus on the big things that will have the most impact on your training.
Prioritize consistency, specificity, and progression in your training.
Pay attention to proper nutrition and recovery to support your training.
Avoid making drastic changes to your routine on race day.
Beware of hyper-optimization and neglecting the fundamentals of training.

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SummaryIn this episode of the Training Babble Podcast, host Dave Schell and Dr. Phil Batterson discuss Phil's training journey as he prepares for an uphill running race. They cover the structure of his training, focusing on VO2 max work, the importance of consistency and adaptation, and the physiological testing that has informed his progress. Phil shares insights on nutrition, health markers from blood tests, and outlines his future training plans leading up to the race.

Takeaways

Consistency is crucial for improvement in training.
VO2 max has increased by 10% over the training period.
Quality reps are more important than sheer volume.
RPE allows flexibility in training intensity.
Dogs can be great motivators during workouts.
Nutrition plays a significant role in performance.
Blood testing can reveal important health markers.
Training should adapt based on performance feedback.
Physiological testing helps track progress effectively.
Future training will focus on race-specific efforts.

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SummaryIn this episode of the Training Babble podcast, host Dave Schell reflects on the past year, expressing gratitude to listeners and sharing insights on coaching and training strategies. He emphasizes a minimalist approach to coaching, the importance of flexibility in training plans, and debunks myths surrounding base training and zone two training. Schell advocates for simplicity and effectiveness in workouts, encouraging athletes to focus on performance metrics beyond just FTP.

Takeaways

Focus on doing a small amount of things well.
Be flexible with your training plans.
Quality time on the trainer is essential.
Zone two training should be viewed as endurance work.
Simplicity in workouts leads to better tracking of progress.
Workouts should be flexible in intensity and volume.
FTP is not the only measure of success.
Performance at races is the ultimate goal.
Consider other metrics like five-hour power.
Engage in various aerobic activities during winter.

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Let's connect! Send me a message at KaizenEndurance

Summary
In this episode of the Training Babble podcast, host Dave Schell speaks with registered dietitian Alex Larson about healthy weight loss strategies for endurance athletes. They discuss the importance of nutrition in training, the shift from focusing on weight loss to improving body composition, and personalized nutrition strategies that can enhance performance. Alex emphasizes the significance of protein intake for recovery and performance, common mistakes athletes make in their weight loss approaches, and the concept of healthy caloric deficits. The conversation highlights the need for a balanced approach to nutrition that supports both athletic performance and overall well-being. In this conversation, Alex Larson discusses the critical role of carbohydrates in fueling workouts, the importance of proper nutrition before, during, and after exercise, and strategies for building gut tolerance to higher carbohydrate intake. The discussion also covers considerations for weight loss, age, and gender differences in nutrition, emphasizing the need for patience and consistency in achieving body composition goals.

Takeaways

Nutrition plays a crucial role in endurance training success.
Fasted training is not an effective weight loss strategy for athletes.
Focus on losing excess body fat while maintaining muscle mass.
Personalized nutrition plans are essential for athletes' success.
Breakfast is a key meal for regulating hunger and energy levels.
Protein intake is vital for recovery and performance enhancement.
Avoid overly restrictive diets that can lead to binge eating.
Front-loading nutrition can prevent evening cravings and binges.
A slight caloric deficit can lead to sustainable body composition changes.
Embrace carbohydrates during workouts to fuel performance. Carbohydrates are essential for energy during workouts.
Feeling good after a workout boosts confidence and motivation.
Proper fueling strategies can enhance workout performance.
Building gut tolerance for carbs is crucial for endurance athletes.
Nutrition should be optimized for both performance and weight loss.
Recovery nutrition should include carbs, protein, and hydration.
Age can affect muscle mass and hydration needs.
Women may experience slower body composition changes during menopause.
Consistency and patience are key to achieving body composition goals.
Working with a dietitian can provide personalized nutrition guidance.

Find Alex at AlexLarsonNutrion.com or follow her on Instagram

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SummaryIn this episode, Dave Schell and Dr. Phil discuss the importance of consistency in training, the use of RPE (Rate of Perceived Exertion) for better self-awareness, and the physiological adaptations that occur with structured workouts. They explore how repeating workouts can lead to significant improvements and the necessity of managing training loads to prevent burnout. The conversation also highlights the benefits of walking as a low-stress activity that can enhance overall endurance and recovery. Ultimately, they emphasize that training should be about what one can recover from and adapt to, rather than simply increasing intensity.

Takeaways

Consistency in training leads to measurable progress.
RPE allows for better self-regulation during workouts.
Physiological adaptations can occur rapidly with the right training.
Repetition in workouts can lead to significant improvements.
Managing training load is crucial for recovery and performance.
Walking can enhance endurance without adding significant stress.
Training should focus on what you can recover from.
Intensity should be used sparingly in training.
Progress is often seen when workouts become easier over time.
Listening to your body is essential for long-term success

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SummaryIn this episode of the Training Babble podcast, host Dave Schell discusses the transition to indoor training as colder weather approaches. He emphasizes the importance of flexibility in workouts, understanding the limitations of erg mode, and avoiding one-dimensional training. Dave also advises on maximizing indoor training efficiency by focusing on structured workouts and adjusting targets based on perceived exertion.

Takeaways

Indoor training may feel harder due to different conditions.
Use RPE to adjust your training intensity indoors.
Warmup duration is individual; listen to your body.
Every training target should be viewed as a range.
Erg mode can limit natural riding dynamics; use it sparingly.
Avoid becoming one-dimensional in your training approach.
Shorter, structured workouts are more effective in winter.
Incorporate cadence and neuromuscular work during indoor sessions.
Transition back to outdoor riding gradually in spring.
Enjoy the process and adapt your training to your needs.

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Summary

In this episode of the Training Babble podcast, host Dave Schell discusses the importance of the off-season for athletes. He emphasizes the need for physical and mental recovery, the significance of reflecting on the past season, and the necessity of setting realistic goals for the upcoming season. Dave also highlights the importance of flexibility in training schedules and the need for regular check-ins to ensure athletes remain aligned with their goals throughout the year.

Takeaways

Taking time off after the season is crucial for recovery.
Mental refreshment is as important as physical recovery.
Willpower is a finite resource; manage it wisely.
Use the off-season to explore different activities.
Reflect on the past season to identify trends and areas for improvement.
Set specific A races for the upcoming season.
Avoid over-scheduling races to prevent burnout.
Flexibility in training is essential, especially during holidays.
Focus on strength training and mobility during the off-season.
Regular check-ins with athletes help align goals and expectations.

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Summary

In this episode, Dave Schell and Dr. Phil Batterson explore the intricacies of coaching and training for endurance athletes. They discuss the importance of setting realistic goals, the role of a coach in guiding athletes, and the significance of consistency in training. The conversation delves into the mental aspects of training, the balance between hard workouts and recovery, and the necessity of enjoying the process. They also touch on the importance of adapting training plans based on feedback and the value of simplicity in workout routines. Throughout the discussion, they emphasize the need for athletes to be resilient and flexible in their training approaches, ultimately aiming for sustainable progress and health.

Takeaways

Coaching is about problem solving and guiding athletes.
Consistency in training is crucial for endurance development.
Enjoying the training process is essential for long-term success.
Setting realistic and obtainable goals helps maintain motivation.
Training should be adaptable based on feedback and individual needs.
Mental resilience is developed through facing challenges in training.
Simplicity in training plans can lead to better adherence and results.
Hard workouts should not leave athletes feeling wrecked.
Understanding the balance between intensity and recovery is key.
Training is a metaphor for life, teaching resilience and adaptability.

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In this episode of the Training Babble podcast, host Dave Schell reflects on his journey into coaching and the importance of simplicity in training. He shares personal anecdotes from his experience with triathlons, emphasizing that effective training doesn't have to be complicated. Dave encourages athletes to focus on what truly matters in their training, to be skeptical of information overload, and to find a balance that fits their lifestyle for consistent improvement.

Takeaways

The desire to keep coaching simple is crucial.
Training for a triathlon can be overwhelming but manageable.
More training doesn't always mean better results.
Effective recovery is key to training success.
Athletes should focus on what truly matters in training.
Information overload can hinder an athlete's progress.
Consistency and progression are essential for improvement.
Skepticism towards training advice is important.
Finding a personal training approach is vital.
Coaching is about helping athletes navigate their journey.

Let’s connect! Send me a text.

SummaryIn this episode, Coach Dave discusses the importance of calibrating your inner power meter by pairing your perception of effort with objective metrics like power, heart rate, and pace. He emphasizes the need to tune into how different sensations feel and not blindly follow the numbers on your devices. Dave explains the three energy systems our bodies use and how they work together during different intensities. He also challenges the idea of false precision in training and encourages athletes to focus on effort and how their body feels rather than getting fixated on specific numbers.

Takeaways

Pair your perception of effort with objective metrics to get more accurate information about your training.
Tune into how different sensations feel to account for variability in devices and conditions.
Understand the three energy systems and how they work together during different intensities.
Training is not as precise as it may seem, so focus on effort and how your body feels rather than getting fixated on specific numbers.
Pay attention to your breathing and how your legs feel to gauge the intensity of your workouts.

Let’s connect! Send me a text.

Summary

In this episode of Fast Physiology, Dave and Dr. Phil discuss the validity and reliability of training devices and the advice they provide. They highlight the issue of proprietary algorithms and the lack of transparency in how these devices come up with their recommendations. They also discuss the limitations and inaccuracies of metrics such as heart rate and sleep tracking. The key takeaway is to be skeptical of the advice provided by these devices and to use them in conjunction with one's own subjective feelings and experiences.

Takeaways

Be skeptical of the advice provided by training devices and their proprietary algorithms.
Use training devices in conjunction with your own subjective feelings and experiences.
Be aware of the limitations and inaccuracies of metrics such as heart rate and sleep tracking.
Maintain a healthy level of skepticism and don't blindly follow the advice provided by these devices.

Find Phil at CriticalOxygen.com and follow him on Instagram.

Find other episodes of #FastPhysiology on the Critical Oxygen Podcast

SummaryIn this episode, Dave Schell discusses the concept of intuitive endurance training, which involves listening to your body and structuring your training based on subtle cues like fatigue, soreness, and motivation. He emphasizes the importance of considering subjective factors like how athletes feel during workouts and how they handle training. Dave also talks about the origins of the idea and how it can be beneficial for athletes. He highlights the need for flexibility in training and adapting it to individual circumstances, as well as the importance of monitoring motivation and taking breaks when needed.

Takeaways

Intuitve endurance training involves listening to your body and structuring your training based on subjective cues like fatigue, soreness, and motivation.
Considering how athletes feel during workouts and how they handle training is crucial for effective coaching.
Flexibility in training and adapting it to individual circumstances is important for optimal performance.
Monitoring motivation and taking breaks when needed can help prevent burnout and maintain long-term motivation.
Consistency, lots of easy rides, and occasional hard workouts are key components of intuitive endurance training.

SummaryIn this episode, Dave and Dr. Phil discuss the healthy way to return to training after dealing with an illness. They emphasize the importance of understanding the stress that illness puts on the body and the need for proper recovery. They caution against jumping back into intense training too soon and recommend a conservative approach. They also discuss the cultural tendency to push through illness and the importance of being patient and not rushing the return to training. Overall, they stress the importance of stress management and listening to your body

Takeaways

Illness is an extra stressor on the body and requires recovery time.
Returning to training after illness should be done conservatively, gradually increasing intensity and volume.
Listen to your body and be patient with the recovery process.
Avoid the temptation to jump back into intense training too soon.
Proper stress management is key to maintaining overall health and performance.

Find Phil at CriticalOxygen.com and follow him on Instagram.

Find other episodes of #FastPhysiology on the Critical Oxygen Podcast

SummaryIn this episode of Fast Physiology, Dave and Phil discuss ergogenic aids or performance-enhancing substances. They cover various types of aids, including caffeine, beetroot juice, sodium bicarbonate, beta-alanine, and creatine. They emphasize the importance of focusing on the fundamentals of training, nutrition, and recovery before considering the use of supplements. They also touch on the topic of ketones and highlight the lack of clear evidence for their effectiveness. Overall, they recommend prioritizing the big rocks of training and using supplements sparingly.

Takeaways

Focus on the fundamentals of training, nutrition, and recovery before considering the use of supplements.
Caffeine, creatine, and beta-alanine may have some benefits for performance, but their effects are individual and should be used in moderation.
Beetroot juice and sodium bicarbonate may have some positive effects on endurance performance, but the evidence is not conclusive.
Ketones are expensive and their effectiveness is unclear, so they are not recommended for most athletes.
Prioritize the big rocks of training and use supplements sparingly.

SummaryIn this episode of Fast Physiology, Dr. Phil Batterson and Dave S discuss the concept of Functional Threshold Power (FTP) and its misconceptions. They explore different methods of measuring FTP and the importance of training at appropriate intensities. They also discuss the variability of FTP and the need for context in testing. Overall, FTP is seen as a range rather than a fixed number, and training strategies should focus on increasing time at or close to the second threshold.

Takeaways

FTP is a field test that measures the highest power a rider can maintain in a quasi-steady state without fatiguing for around one hour.
FTP is not a measurable physiological phenomenon, but rather a range of power output that represents the transition from sustainable to unsustainable physiology.
Training strategies for increasing FTP can involve accumulating more time under or around the second threshold, depending on specific goals and race durations.
FTP testing should be consistent and done in the same context to minimize variability and accurately track progress.

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The Critical Oxygen Podcast

SummaryIn this episode of Fast Physiology, Dr. Phil and Dave discuss muscle cramping. They differentiate between different types of cramps, focusing on muscle cramps. They explore the role of electrolytes in muscle cramping and the importance of sports-specific training to prevent cramps. They also discuss strategies for dealing with cramps during exercise, including the use of bitter or sour substances and light stretching. Additionally, they touch on breathing cramps and abdominal cramps related to nutrition. The main takeaways are the importance of sports-specific training, the limited role of electrolytes in cramping, and the need for simple nutrition during intense exercise.

Takeaways

Sports-specific training is crucial to prevent muscle cramping.
Electrolytes play a limited role in muscle cramping, and most athletes do not need to supplement with additional electrolytes.
Dealing with cramps during exercise involves using bitter or sour substances and light stretching.
Breathing cramps and abdominal cramps related to nutrition can be addressed through specific training and appropriate nutrition choices.

SummaryIn this episode, host Dave Schell interviews sports dietitian Kristen Arnold about sports nutrition for women, with a focus on menopause. They discuss the differences between men and women in terms of nutritional needs and how the menstrual cycle affects performance. They also explore the impact of nutrition on perimenopause and postmenopause, including recommendations for protein and complex carbohydrates. The conversation emphasizes the importance of energy availability for female athletes and the need for flexibility in training plans. Resources for further education and support are also provided.

Takeaways

Female athletes have specific nutritional needs that differ from those of male athletes.
The menstrual cycle can affect performance, and optimizing nutrition throughout the cycle can lead to improved performance and overall quality of life.
During perimenopause, focusing on protein intake and complex carbohydrates can help manage symptoms and maintain optimal bone density.
Postmenopausal women may experience a boost in performance and have a greater ability to maintain lean mass.
Coaches should be aware of the signs of low energy availability in female athletes and prioritize fueling and recovery.
Resources for further education and support include Stacey Sims' book 'Roar,' Feisty Performance, Nancy Clark's Sports Nutrition Guidebook, and Kristen Arnold's e-course on sports nutrition for women.

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Use coupon code kaizen to get $50 off the Sports Nutrition for Women E-Course!

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Summary

In this episode of Fast Physiology, Dr. Phil Batterson and Dave Schell discuss the size principle in muscle fiber recruitment. They explain that the body recruits muscle fibers based on the force required, starting with slow-twitch type 1 fibers and gradually recruiting type 2a and type 2x fibers as the force output increases. They also discuss the impact of cadence on fiber recruitment and fuel utilization. They emphasize the importance of sport-specific training to prepare for events that require different force outputs and motor unit recruitment. The key takeaways include the need for consistent and specific training to optimize physiological adaptations.

Takeaways

The body recruits muscle fibers based on the force required, starting with slow-twitch type 1 fibers and gradually recruiting type 2a and type 2x fibers as the force output increases.
Cadence affects fiber recruitment and fuel utilization, with lower cadences requiring higher force output and more recruitment of type 2a and type 2x fibers.
Sport-specific training is crucial for events that require different force outputs and motor unit recruitment.
Consistent and specific training is necessary to optimize physiological adaptations.

Summary

In this episode, Dave Schell and Gravel God, Matti Rowe, discuss the differences between road racing and gravel racing. They highlight the importance of pacing, drafting, and fueling in gravel races. They emphasize the need to assess one's goals and adjust strategies accordingly. They also discuss the challenges of technical sections and the impact of heat on performance. Matti shares his experiences and provides insights on how to optimize performance in gravel races. In this conversation, Matti and Dave discuss the key factors for success in long gravel races like Unbound. They emphasize the importance of pacing, fueling, and equipment selection. Matti shares his experience of going from last place to a top 50 finish by focusing on steady pacing and fueling. They caution against the temptation to keep up with the lead group and taking unnecessary risks early in the race. They also highlight the significance of equipment selection, prioritizing durability and comfort over rolling resistance. In terms of training, they recommend avoiding cramming and overtraining, and instead focusing on building physical bandwidth and freshness. They also discuss the mental side of racing, including visualization, mantras, and preparing for dark moments. They conclude by emphasizing the need for simplicity, sticking to the plan, and staying calm during the race.

Takeaways

Gravel racing requires a different approach than road racing, with a focus on technical skills and aggressive riding.
Assess your goals realistically and adjust your strategy accordingly.
Drafting can be beneficial in gravel races, but it depends on the course and the group dynamics.
Pacing is crucial in gravel races, with a focus on maintaining a steady effort and working the course efficiently.
Heat management and proper fueling are essential for maintaining performance in long gravel races. Pacing and fueling are crucial for success in long gravel races. It's important to detach from the instinct to keep up with the lead group and instead focus on steady pacing and fueling throughout the race.
Equipment selection should prioritize durability and comfort over rolling resistance. It's important to choose tires and gear that will keep you upright and minimize the risk of punctures.
In training, avoid cramming and overtraining. Focus on building physical bandwidth and freshness, and train at around 85% of your available time.
Mental preparation is key for long gravel races. Visualize and prepare for dark moments, and use mantras or reminders to stay focused and motivated.
Simplicity is key during the race. Stick to your plan, avoid making last-minute decisions, and remove barriers by organizing your gear and supplies in a clear and accessible way.

SummaryIn this episode, Dave Schell and Dr. Phil Batterson discuss fiber types in muscles and their relationship to endurance training. They explain the different types of muscle fibers, including type 1 (slow twitch), type 2a (fast twitch with some aerobic capacity), and type 2x (fast twitch with non-aerobic capacity). They also discuss the history of how these fiber types have been described and identified. The conversation delves into the energy systems used during different types of exercise and the importance of mitochondrial function in endurance training. The hosts emphasize that proper training will lead to adaptations in muscle fibers, making them more fatigue-resistant and better suited for endurance activities.

Takeaways

Muscles are made up of different types of fibers, including type 1 (slow twitch), type 2a (fast twitch with some aerobic capacity), and type 2x (fast twitch with non-aerobic capacity).
The proportion of muscle fibers in a muscle determines its function. Postural muscles and the heart have a high proportion of type 1 fibers for fatigue resistance.
Endurance training focuses on improving mitochondrial function and oxygen utilization in muscles.
Training adaptations will make muscles more fatigue-resistant and better suited for endurance activities.
The specific training demands of an event should guide the training approach, rather than focusing on specific muscle fiber types.

Summary

Join Coach Dave Schell on the Training Babble podcast as he welcomes Olympic mountain biker Lea Davison. In this engaging episode, Lea shares her transition from downhill skiing to becoming a top mountain biker, discussing the evolution of training techniques from heart rate monitoring to power meters. She highlights the crucial role of mental resilience, the impact of social media on athletes, and the pressures of maintaining a public image. Lea also addresses the challenges female athletes face, including coaching disparities and performance fluctuations due to the menstrual cycle. Reflecting on her retirement, she shares valuable lessons on resilience, the achievements of the US women's mountain biking team, and offers guidance for aspiring female racers.

Takeaways

Focus on giving your best effort and taking ownership of your decisions.
Embrace a growth mindset and constantly seek to learn and improve.
Be aware of the impact of social media and the pressure to create a certain image.
Prioritize mental resilience and develop a player mindset.
Don't be afraid to adapt and learn from different coaching approaches. Focusing solely on numbers in training can be detrimental and fuel a toxic narrative around weight and performance in cycling.
The lack of female coaches and the male-dominated structure of sports can negatively impact female athletes, particularly in terms of understanding and addressing issues like the menstrual cycle and red ass.
Resilience and the ability to keep going are key qualities for success in sports, and finding joy and happiness in the process is crucial.
The success of the US women's mountain biking team is inspiring and can have a positive ripple effect on the sport as a whole.
Up-and-coming female racers should prioritize enjoyment, work hard, and believe in their potential for success.

Summary

In this episode of Fast Physiology, Dave and Phil discuss periodization in training. They explore different approaches to periodization, including linear, reverse, and block periodization. They also emphasize the importance of touching on all aspects of physiology throughout the year, while gradually increasing specificity as races approach. The taper phase is discussed, with the focus on reducing volume while maintaining intensity to keep athletes sharp and ready for race day. They also highlight the importance of trusting in the training and not putting too much pressure on a single race.

Takeaways

Periodization involves gradually increasing specificity as races approach
Touching on all aspects of physiology throughout the year is important
The taper phase involves reducing volume while maintaining intensity
Trusting in the training and not putting too much pressure on a single race is crucial
The Importance of the Taper Phase
Exploring Different Approaches to Periodization
"You need to touch on everything all year round"
"Moving from less specific to more specific"
"The taper is more about feeling ready to race"

Find Phil at CriticalOxygen.com and follow him on Instagram.

Find other episodes of #FastPhysiology on the Critical Oxygen Podcast

In this conversation, Dave and Matti discuss the effectiveness of training by max heart rate. Matti shares his experience with using max heart rate as a measure of training intensity and explains how it can help athletes avoid overtraining and improve their performance. They also discuss the challenges and pushback that athletes may have when transitioning to training by max heart rate. The conversation emphasizes the importance of finding the right balance of stress and recovery in training and the role of compassion and accountability in coaching. The conversation explores the concept of training at a lower heart rate and the benefits it can have on performance and overall well-being. The speakers discuss their personal experiences with this approach and how it has positively impacted their training and recovery. They emphasize the importance of finding a balance between training intensity and recovery, and the need to listen to your body's signals. The conversation also touches on the limitations of traditional training methods and the potential benefits of a more individualized approach.

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Gravel God Coaching

SummaryIn this episode of Fast Physiology, Dave and Dr. Phil Batterson discuss VO2Max and its importance in endurance performance. They define VO2Max as the maximal rate of oxygen consumption during high-intensity exercise and explain its components, including cardiac output and arterial venous oxygen difference. They explore the limitations of VO2Max and its role in predicting endurance performance. The conversation also covers field tests for approximating VO2Max and different training protocols to improve it. The main takeaways include the need to consider individual goals and specificity when training VO2Max and the importance of a well-rounded training program that targets various aspects of physiology.

Takeaways

VO2Max is the maximal rate of oxygen consumption during high-intensity exercise and is an important factor in endurance performance.
The components of VO2Max include cardiac output and arterial venous oxygen difference.
The limitations of VO2Max can be related to the pulmonary system, cardiovascular system, or mitochondrial oxygen consumption capacity.
VO2Max is a prerequisite for high-level endurance performance, but having a high VO2Max does not guarantee success.
Field tests, such as step tests or max power tests, can approximate VO2Max in the absence of laboratory testing.
Different training protocols, such as 40-20s or sustained intervals, can be effective in improving VO2Max, but the choice depends on individual goals and training history.
A well-rounded training program that targets various aspects of physiology is important for overall performance improvement.

Unlock The Secrets to Coaching Peak Athletic Performance

All coaches want to push their athletes to sustain higher levels of performance. But building a training plan that fuels consistent growth AND prevents burnout or injury is an intricate dance.

Join Dave Schell and Phil Batterson as they break down the essential pillars for optimizing an athlete's development. In this 20-minute deep dive, you'll learn:

Progressive Overload Demystified - It's not just adding more weight or volume. Phil reveals the subtle art of progressing workloads while managing fatigue.
Why Specificity is Non-Negotiable - sport-specific training creates masterful efficiency. Dave and Phil share killer insights on precise preparation.
The Power of Individuality - Accounting for an athlete's lifestyle stressors, history and physiological responses is key to crafting the ideal training stimulus.

Whether you're coaching pros, weekend warriors, or yourself, this conversation will shift how you approach merging training data with hands-on physiology readings. You'll walk away with an arsenal of strategies to foster consistent growth while avoiding performance plateaus or injury setbacks.

Listen now to elevate your coaching approach and set your athletes up for durable, hard-earned success.

@CriticalO2

CriticalOxygen.com

In this episode of the Training Babble podcast, host Dave Shell is joined by exercise physiologist Dr. Phil Batterson for an in-depth discussion about key physiological concepts and their relevance to endurance training. Dave and Phil dive into topics including:

W'(prime), also known as functional reserve capacity
VLamax, the maximal rate of lactate production in the blood
The relationship and differences between anaerobic work capacity and glycolytic capacity
How these metrics relate to performance in various sports

Dr. Phil shares his expert perspective on the practical application of these physiological measures. The pair explore when and why metrics like VLAmax may or may not make a meaningful difference in training and race outcomes for endurance athletes.

Through their discussion, Dave and Phil tackle common questions such as: Should you aim to increase your VLAmax? Will a lower VLAmax automatically boost VO2max? What adaptations actually move the needle on performance?

Tune in for an accessible yet scientific conversation that will expand your understanding of the physiology behind training adaptations. Whether you're a triathlete, cyclist, runner, or coach, you'll come away with new insights to inform your training approach.

Follow Phil on Instagram
Listen to other episodes of Fast Physiology on the Critical O2 Podcast

Unlock the full potential of your endurance training with Jason Koop, the renowned head coach of CTS Ultra Running, as we examine the pivotal role of training volume and debunk common misconceptions in athletic preparation. Grappling with a packed schedule? Koop serves up expert strategies for squeezing every drop of progress from your limited training hours and setting realistic goals. Our robust discussion doesn't shy away from tackling the big questions - can intensity really replace volume, and how does one navigate the cyclical waves of training philosophies? Whether you're an Olympic hopeful or a weekend warrior, discover the unchanging principles that could make or break your performance.

Ever felt overwhelmed by the flood of fitness trackers and supplements on the market? This episode cuts through the confusion, offering coaches a critical evaluation framework to discern the truly useful from the trendy gimmicks. From deciphering sleep tracking to the complexities of heart rate variability, our conversation arms you with the knowledge to steer your athletes toward informed choices, maximizing the benefits of tech advancements. Plus, get a glimpse into a future where AI might just revolutionize the way we approach coaching and training.

Dive deep into the nuances of training volume, as I share my tried-and-tested methods for optimizing an athlete's routine for long-term success. We discuss not just how to adjust volume for peak performance, but also the insights gleaned from patterns of past training. Meanwhile, my book "Training Essentials for Ultra Running" gets a spotlight, showcasing its versatility across various formats—the audio edition even includes exclusive podcast-style interviews! And don't miss the teaser on an exciting AI coaching project, poised to reshape our understanding and application of training methodologies. Tune in for these invaluable insights and more, all in this episode of the Training Babble Podcast.

Peeling back the curtain on AI's allure, we're taking you on a trek through its limitations. Joined by Cooper Bott, we recount tales from our forays into AI-generated podcasting - a venture that sometimes had us chuckling at the language model's poetic flubs and unwavering (if misplaced) confidence. We'll arm you with a healthy dose of skepticism, as we delve into the ironies and inaccuracies of AI, and emphasize the irreplaceable value of human expertise. Especially for those of you who love data and precision, this episode is a must-listen – don't be fooled by an AI's assertive facade!

Imagine a world where your every move on the web is subtly shaped by AI. With Ryan's wisdom lighting the way, we probe the potential for a monochrome internet, designed by reinforcement learning's penchant for sameness. From the muddy waters of misinformation to the sanctity of scientific equations, our voyage underscores the necessity for human oversight in the age of automated language models. If you're bent on staying ahead in the digital space, this conversation will equip you with the critical eye needed to discern the gold from the glitter in AI's outputs.

As we cycle through the episode, we're not just cautioning you; we're also celebrating AI's transformative power. The 'Run with Hal' app gets a spotlight as a game-changer in adaptive training, offering a glimpse into AI's ability to personalize and revolutionize the way we prepare for endurance feats. Whether you're a data geek, a curious blogger, or a podcaster in search of scripting shortcuts, our insights on fine-tuning AI to suit individual needs will inspire your own journey. Strap in for a ride that explores the fine line between AI's limitations and its promise, leaving you primed to navigate the evolving landscape of endurance sports and technology.

Are you truly tapping into your potential on the bike, or has ERG mode taken the wheel? Unshackle your training on the latest Training Babble as I, Dave Bott, share my unfiltered opinion on why ERG mode could be stifling your ride. Throughout this episode, we scrutinize the allure of consistent power output and expose the potential pitfalls of letting technology dictate the pace. By shedding light on how this popular smart trainer feature may lead to a disconnect between rider and ride, we challenge you to consider if it's really serving your quest for peak performance.

Get ready for an energizing discussion that champions a return to the fundamentals of cycling, where perceived effort and active participation reign supreme. We dissect alternatives to ERG mode that encourage you to mimic the dynamic conditions of outdoor cycling, ensuring your training is as impactful and variable as the terrain you conquer. Whether you're gearing up for your next race or simply looking to enhance your cycling journey, this episode is your invitation to redefine the role of technology in your training and reconnect with the essence of the ride. Subscribe and share Training Babble for more provocative insights that will push your boundaries and pedal your passion to new heights.

As we gear up for an exhilarating journey into the thin air of the Leadville 100, Ryan Cooper from Best Bike Split and USA Cycling joins me, Dave Schell, to unveil the tactics that help athletes tackle this colossal mountain bike challenge. Ever wonder how high altitude affects your muscle power and endurance? This episode dives into the science of racing above the tree line, where oxygen is scarce, and every pedal stroke counts. We dissect the transformation of functional threshold power at elevation and reveal how a 60-year-old rider named Brandon redefined what's possible through meticulous training and strategy. You'll learn about pacing with the Intensity Factor, taming the Variability Index, and why descending skills are your secret weapon – plus, we crack the code on how to use Best Bike Split for crafting a dynamic game plan, even when drafting plays a negligible role.

But it's not just about the climb; our conversation also navigates the psychological peaks and valleys of endurance racing. As we recount tales of perseverance and adaptability, you'll be equipped with sage advice on setting realistic FTP targets, elevating your nutrition game, and fostering an ironclad mental fortitude. Drawing from Brandon's story and our own racing experiences, we stress the profound impact of proper preparation – not just in its physical form, but as a defining measure of character. Whether you're a seasoned vet or a newcomer to the sport, this episode is your roadmap to turning endurance race dreams into reality, leaving you inspired and ready to tackle your own Leadville-sized ambitions.

Discover the revolutionary ways artificial intelligence is transforming the world of endurance sports with our special guest, Ryan Cooper, founder of Best Bike Split. Imagine having your own AI coach, crafting hyper-personalized training programs, nutrition plans, and race strategies just for you—whether you're a cyclist, triathlete, or runner. This episode peels back the layers of data and technology to show how AI is not only optimizing performance but also making elite-level coaching accessible to athletes everywhere. Ryan shares an inspiring tale of a triathlete who shattered personal records by embracing an AI-driven nutrition plan, exemplifying the powerful blend of technology and human determination.

Feel the pulse of the future as we explore the burgeoning role of AI in endurance sports, from its ability to bring in newcomers to creating entirely new competitive landscapes. With AI's potential to further our understanding of human capability and redefine training and competition, we stand on the precipice of a new era. Yet, amidst the tech talk, we keep the human spirit alive, celebrating the essential partnership between man and machine. As you listen, you'll come to realize that this episode itself is a testament to the sophisticated reach of AI in media, capturing the innovative spirit that drives athletes and coaches in the relentless pursuit of excellence. Join us for a conversation that promises to challenge your views and inspire your training journey.

Dave talks to Integrative Physiologist, Dr. Phil Batterson about which thresholds we can actually measure, why they matter, and how you can use them to get faster.

Critical Oxygen

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In this episode, we're pulling back the curtain on the power of skills work in racing. Dave and Matti take us through their journey of honing those critical skills and how it translated into a game-changer for Matti's racing performance. From conquering technical sections to mastering descents, get ready for some insightful takeaways that can level up your racing game too.

We also dive into the heart of gravel races, dissecting them into 3 unique acts. Dave and Matti break down the dynamics of these races, from the thrilling start to the strategic middle, and all the way to the decisive end. It's like unraveling a gripping drama, but on two wheels!

And what's a race without the right fueling strategy? Matti spills the beans on how he powers through those challenging miles. From nutrition tips to hydration hacks, you're in for a feast of practical advice that can transform your endurance game.

Matti Rowe of Gravel God Cycling returns to talk about training beyond the numbers and the importance of specificity in your training.

Dave talks to endurance performance coach Jeff Lukich about the reality of setting big goals for ultra-endurance events.

In this insightful conversation, Dave and Jeff discuss the challenges that come with setting big goals for ultra-endurance events such as Leadville, Unbound, and Ironman triathlons, and ultra-marathons. They explore the importance of setting realistic goals, the mindset needed to achieve these goals and the role of perseverance and discipline in endurance sports.

Jeff shares his personal experiences as an endurance coach and athlete, and offers practical tips and advice on how to set achievable goals and maintain motivation during the grueling training process.

Jeff LukichOriginally from Charleston, SC, Jeff Lukich has worked in
child welfare for the past 33 years. In addition to his work in child welfare, Jeff has a passion for endurance sports.

Owner and head coach of Drive Multisport, LLC., Jeff is a veteran short and long-
course triathlete, marathoner, and endurance performance coach providing
triathletes, distance runners, and other endurance athletes with exceptional,
service-oriented coaching experience focused on communication and feedback.
10x Ironman Finisher and Boston Marathon Qualifier. His coaching philosophy
centers around thoughtful goal setting, acting on available performance
information and feedback, and creating shared accountability between the athlete
and the coach.

Dave and Ryan bring it all together discussing how FTP, NP, and IF come together to make TSS and the PMC.

Dave and Ryan continue their power TLA discussion with NP and IF.

Dave sits down with Matti Rowe, the Gravel God, to discuss some of the top indoor training mistakes they see and how to avoid them, but ultimately ends up going on lots of tangents.

Dave and Ryan set out to discuss the list of power metrics and three letter acronyms you find on your head unit, training software, and basically anywhere else you read about cycling... they only get through 1. They discuss what Functional Threshold Power is, and isn't, how to test, and why context matters.

Dave sits down with mental skills coach, Carrie Jackson, to discuss the importance of self talk in sport and life. They also discuss dealing with setbacks such as injury and illness, and some of the tools you can use to shift the narrative.

CarrieJackson.com
The Psychology of Suffering

Dave and Ryan discuss some commonly held cycling myths, then go off on tangents about other related training practice misconceptions

Coach, and Elite MTB and CX Racer, Chris Baddick returns to the podcast to try to convince us to run year round.

Insta - @Cbaddick
ChrisBaddick.Com
Revo Walking Series: Full Body Warm Up and Post Ride Mobility
Bone mineral density of competitive male mountain and road cyclists

Dave and Ryan discuss the importance of restoring balance during the offseason, getting creative with specificity, and Ryan questions whether or not gravy is a viable recovery drink.

In this episode of Training Babble I finally sat down with my good friend Ryan Cooper to discuss what goes into creating an optimization model, how off-road cyclists can use it, and what is on the horizon for the future.

BestBikeSplit.com

Case Study: using BBS to prepare for the LT 100

Liz and I chat about some of the bad nutrition advice that just won't die, general guidance on fueling your workouts and races, individualizing your nutrition strategy, and the 5 R's of recovery.

Follow Liz on Instagram

LizFood.com

Athlete Eating Guidelines

MySportScience.com

Carbohydrate Intake Recommendations during Exercise

On this episode I sit down with friend, fellow coach, and former professional cyclist, Chris Baddick. We discuss the importance motivation, making the most of limited training time, and training beyond metrics.

Coaching inquiries: Coaching@ChrisBaddick.com
Instagram @Cbaddick

Your drive train is one of the most important parts on your bike, and poor maintenance, or a sub standard lube can cost you time, money, and valuable watts! In this episode I sat down with Adam Kerin of Zero Friction Cycling, a pioneer in independent chain wear testing to bust myths and get my questions answered regarding the best lubes, how to prep your chain, and the best options for off-road cyclist going long!

Zero Friction Cycling

Chain Prep

Waxing

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Zero Friction YouTube

I kick off season 4 with Matt Miller, the MTB Phd, a mountain bike coach, sport scientist and inventor of the Brake Ace, based out on New Zealand. Matt and I discuss, typical vs optimal pacing for MTB and gravel events, how braking can make you faster, and how the vibrations of off-road riding might be detrimental to your health.

Follow Matt on Instagram

MTBPhd.com

Validity of FTP in predicting XCO Performance

Brake Ace

Is technology killing your athletic potential? I sat down with coaches Dr. Nicole Adams and Alison Powers to discuss how over-reliance on technology and data maybe negatively impacting how athletes train.

Is Technology killing your athletic potential blog post

Alison on Instagram

I sat down with my good friend and Training Bible author, Joe Friel, to discuss his latest book Ride Inside. We also discussed Joe's advice for the aging athlete as well as some of Joe's top tips for any endurance athlete looking to optimize performance.

Joe's Blog

Joe's Books

Twitter @jFriel

Dina and I continue our talk on sports nutrition and discuss some of the most common nutrition mistakes she sees with the athletes she works with.

https://nutritionmechanic.com/

I sat down with Dina Griffin, the Nutrition Mechanic, a registered dietician and sports nutritionist to discuss some of the common mistakes she sees when she works with new athletes. On this episode we dug into healthy weight loss and body composition change tips for athletes who are actively training.

The Nutrition Mechanic
MySportScience.com
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How you fit your bike is crucial to your comfort, and power, especially indoors. On this episode of Training Babble I sat down with bike fitter, coach, and author, Yago Alcalde to discuss some adjustments you can do yourself, saddle selection, and aero considerations outside of TT and triathlon.

In the the kickoff to Season 3 I sat down with Head Coach of Ultra Running at CTS, Jason Koop. Jason has been coaching for over 20 years and has been responsible for shaping the minds of many a young coach. Never at a loss of words, or short on opinion, Koop discusses flattening the hype curve and gives you a 3 pronged approach to bullshit detection.

Be sure to check him out on the Koop Cast and follow him @JasonKoop

Recommended Twitter Follows
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Training Essentials for Ultra Running

Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance

Our world has been turned upside down over the last couple of months and with that there has been an abundance of guidelines and information, some good, some bad. I sat down with Dr. Amanda Stevens-Sadler, (doctor, coach, and professional athlete) and Dr. Nicole Adams (coach and educational psychologist) to discuss how to stay healthy, both physically and mentally, during these uncertain times.

In addition to Dr. Steven-Saddlers tips on reducing the duration and intensity of your workouts and which supplements can help boost your immune system, Dr. Adams had the following tips:

1) Shift your mindset from competitive to self-growth: redefine success as small tasks you can accomplish each day that lead to growth

2) Remove expectations: replace strict expectations with small, manageable, specific goals (such as I will do 10 push ups and 10 air squats every morning)

3) Use open-ended, optimistic language: What can it hurt to believe in the best? We all know about the gravity of this situation, we are not burying our heads in the sand but we can be hopeful and optimistic - it also sets the tone for your family at home

4) Get creative - Be open to trying virtual races or virtual training, it's a way to connect with others without being physically in the same space

5) Focus on things you CAN do as opposed to things you CAN'T do. You can still run and bike, you can still build fitness, you can still do strength sessions, you can still plan for the best future version of yourself

6) Learn a new skill: a new language, computer programming, web design, learn to plant a garden, take an online painting class, complete your professional CEU's, etc.

In this episode of TrainingBabble I sit down with Boulder-based exercise physiologist and coach Alan Couzens, who also happens to be building an Artificial Intelligence driven software that could help you get faster. We discussed how the most effective training isn't necessarily the sexiest, surprising truths brought to light through machine learning, and why some training methods have stood the test the time while others come and go.

AlanCouzens.com
@Alan_Couzens

In this episode, I talk to triathlon coach and psychologist, Dr. Nicole Adams. We discuss Passion vs Addiction, healthy drive, and what drives athletes to train.

Nicole's News Letter

Brian McCulloch of Big Wheel Coaching and Elevate KHS pro cycling team discusses his success and failure at the Belgian Waffle Ride, and how you can set yourself up for success when tackling big goals.

Brian's winning power file from 2018
Big Wheel Podcast
https://belgianwaffleride.bike/
@BigWheelCoaching
@BMConBike
Hell of the North (County) Movie

None

Tim Ballintine approached me over a year ago wanting to discuss a new thing he was working on around eSports. At that time I thought it was a fad and respectfully declined as I rolled my eyes. Then, last spring Tim posted an image of a standing-room-only crowd cheering on two people on trainers, perhaps Tim was on to something?

I reached out to Tim to discuss how eSports has grown and continues to grow, the many opportunities for coaches and athletes to be a part of it, and how racing in the pre-season can produce results during race season.

Koa Sports League
Zwift Events
Strava 2019 Year in Sport Report
eSports Racing is Here: Why Coaches Should Take Note

Alex Grant is a father to two young girls, a business owner, and closing in on 40 but he is not showing any signs of slowing down. In this episode, I talked to Alex to find out the secret to his success. Alex discusses the importance of strength training, quality over quantity, and prioritizing rest and recovery.

After the episode, I followed up with Alex because I still had some questions regarding what his typical training mix might look like. Alex mentioned that lunch rides were central to his plan as a busy athlete and that riding road probably accounts for 50-60% of his total cycling time each week. This is distributed among a gravel bike with fenders in the winter, riding his mountain bike to the trails, and pure road riding in the spring.

In regards to a typical training week, he says that he generally sticks to a structure consisting of a Monday rest day, two days of quality structured work and then on the other days a short recovery spin and a light, short endurance ride. The weekend would generally be a hard Saturday designed to simulate the next goal event with an endurance ride Sunday.

When asked about his favorite workout Alex replied, "...endurance/recovery spins are the most consistent and important workouts I do. As for the real work, well I guess hot laps might be one of my favorite for XC MTB and Cyclocross training. They can be structured in a variety of ways, but they are race-specific and fun."

To hear the rest of the interview listen to the full episode!

Resources

@alexgrantmtb
Alex Grant Facebook Page
Gear Rush

I sat down with Taylor Thomas, Head coach of Thomas Endurance Coaching and host of the Endurance Minded podcast, to discuss the offseason, reverse periodization, keeping your eye on the prize, and more.

ThomasEnduranceCoaching.com
Endurance Minded Podcast

Ben Day is a former professional cyclist of 14 years, owner of Day by Day Coaching, and one of the High-Performance Coaches at Mitchelton Scott. In this episode Ben I discuss what sets his team apart from many pro tour teams, how pros approach the off season, the power of the mind, the importance of strength training for endurance athletes and much, much, more!

Optimizing performance and increasing resilience to the demands of sport and life. In this episode, I sat down with one of my favorite people, Jess Elliott, strength and conditioning coach extraordinaire. We discuss offseason strength training, the case for scheduling strength year-round to avoid the Sisyphus syndrome, not building strength on top of dysfunction, facilitating adaptation, building a strong pillar to act as a conduit for force, and the golden ratio of Push to Pull exercises to be an athlete for life.

Tag Performance
@tagperformanceco
Triphasic Training

Triphasic Training: A systematic approach to elite speed and explosive strength performance

I catch up with Kevin less than 24 hours after he successfully not only completed the Moab 240, but secured a top 10 finish. Kevin discusses some of the challenges he faced, the importance of his crew and pacers, and what his plans are for the future of 200s.

@MelinOnTheMove
Moab 240
Triple Crown of 200s

Lydia was an up and coming mountain bike racer, cutting her teeth on some of the toughest courses in Europe when she decided to take a step back from racing. After a 6 year hiatus, Lydia decided she was ready to give it another go, but this time on her terms. In this episode Lydia and I discuss unsustainable motivation, finding your 'why', training with a curious, humble mind, and racing with a growth mindset. We also talked about some of the common reasons people train and race, and how that might be helping or hindering their performance.

https://www.instagram.com/lydlovesmud/
Photo Credit: Brent Murphy

Nate Wilson was an up and coming elite cyclist who showed lots of promise but his racing career was cut short by chronic injuries. Lucky for his athletes, Nate turned his attention to coaching. I sat down with Nate to discuss how he measures success, how he prepares his athletes for the demands of the race, and what metrics matter most for performance.

Follow Nate on Instagram

On this episode, I talk to Ultra Runner Kevin Goldberg and his coach and friend, Andrew Simmons. Kevin turned to Ultra after getting bit by the running bug and finding he had a knack for going long. Kevin conquered the Bigfoot 200 last year after undergoing bilateral hip surgeries. This year he is tackling the Triple Crown, three 200+ mile races in three months. Join me as I talk to Kevin and Andrew to see what it takes to attempt something like this and what gets Kevin through the low points 140 miles in.

http://www.grandslam200.com/
http://www.tahoe200.com/results/2019-tahoe-200-live/
https://www.instagram.com/melvinonthemove/
https://www.instagram.com/coach_simmons_runs/
https://lifelongendurance.com/

Colby Pearce has been around cycling for over 30 years, and someone I respect immensely. Over that time Colby has formed more than a few opinions, many that fly in the face of conventional wisdom. I sat down with Colby to get his thoughts on training with power, smart trainers, the most important data point and finding your woo.

The Rider by Tim Krabbé
Woo wei
Kaizen
ColbyPearce.com
Music: Renegade Jubilee by The Whole Other

The Rider