Training Babble: Off-Road Insights for MTB and Gravel Cycling

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. Article/White Paper 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.TakeawaysVO2Max 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 PerformanceAll 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.@CriticalO2CriticalOxygen.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 capacityVLamax, the maximal rate of lactate production in the bloodThe relationship and differences between anaerobic work capacity and glycolytic capacityHow these metrics relate to performance in various sportsDr. 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 InstagramListen 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 OxygenInstagram

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 inchild 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 providingtriathletes, 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 philosophycenters around thoughtful goal setting, acting on available performanceinformation and feedback, and creating shared accountability between the athleteand 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.comThe 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 - @CbaddickChrisBaddick.ComRevo Walking Series: Full Body Warm Up and Post Ride Mobility Bone mineral density of competitive male mountain and road cyclists