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Summary
In 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

Summary
In 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.

Summary
In 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.

Summary
In 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.

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

Summary
In 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

Summary
In 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.

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.

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.

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.