Training Babble: Off-Road Insights for Mountain Bike and Gravel Cycling

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Summary
In 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.

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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.

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Summary
In 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.

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Summary
In 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. 

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Summary
In 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.

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Summary
In 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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Summary
In 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.

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Summary
In 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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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.

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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.