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

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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.

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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.

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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.

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

Find other episodes of #FastPhysiology on the Critical Oxygen Podcast

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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. 

Find other episodes of #FastPhysiology on the Critical Oxygen Podcast

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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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