Shows
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFinding Balance: Practical Training Over PerfectionSend us a textSummaryIn 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.TakeawaysHyperoptimization often leads...2025-07-161h 04Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingTraining Truths we Wish More Athletes Would EmbraceSend us a textIn 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.TakeawaysMatti shares his experience of racing and the challenges faced...2025-07-0240 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel Cycling"Will this make me Faster or Slower?" The mindset for achieving great things with Lea DavisonSend us a textSummaryIn 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...2025-05-2840 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingWe Are What We Repeatedly Do: The Importance of Specificity, The S.A.I.D. PrincipleSend us a textSummaryIn 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...2025-05-0246 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingBe Here Now: Let Go of the Past, Forget about the Future, Perform Your BestSend us a textSummaryIn 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...2025-04-1845 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingYou Should NOT Hire a Coach...Send us a textSummaryIn 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...2025-04-021h 00
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFTP is everything, FTP is nothingSend us a textIn 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...2025-03-1945 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingWe Hired an AI Coach So You Don't Have To! with Matti RoweSend us a textSummaryIn 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...2025-02-2644 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingAthlete Spotlight with Megan Onweller: More Moms on Bikes!!!Send us a textSend 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. I...2025-02-121h 01
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingTop Training Mistakes, and how to avoid them, with Dr. PhilSend us a textSummaryIn 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...2025-01-2930 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingTraining Check-In with Phil: CRAZY VO2 Max and 5 min power increaseSend us a textSummaryIn 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.TakeawaysConsistency is crucial for improvement in training.VO2...2025-01-1438 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingEnd of Year Wrap Up and tips for Kicking off 2025 on the Right FootSend us a textSummaryIn 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.TakeawaysFocus on doing a small amount of things well.Be flexible...2024-12-3115 min
Critical OxygenHow to Use Muscle Oxygenation (NIRS) for Better Training | #90 - Fast Phys ft. Dave Schell
In this episode of the Critical Oxygen podcast, Dave Schell and I discuss the use of Near Infrared Spectroscopy (NIRS) technology, specifically the Moxy Monitor, to enhance endurance training. We discuss the importance of proper placement of the device, how to interpret SMO2 readings, and the practical applications of NIRS in optimizing warmups and training readiness. The conversation emphasizes the need for athletes to understand their physiological responses to training and how to use this data to inform their workouts effectively.
TAKEAWAYS
- Proper placement of the Moxy Monitor is crucial for accurate readings.
- SMO2 indicates how muscles...2024-12-2742 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingHealthy Weight Loss for Endurance Athletes with Alex LarsonSend us a textLet's connect! Send me a message at KaizenEnduranceSummaryIn 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...2024-12-1046 minCritical OxygenWhy Do We Fatigue? | #87 - Fast Phys ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss fatigue. We explore the physiological mechanisms, the role of ATP in muscle contraction, and how specific training can enhance fatigue resistance. We discuss the protective nature of fatigue (i.e. why we fatigue), the importance of understanding metabolic acidosis, and the need for tailored training to prepare for endurance events. The conversation emphasizes the multifactorial aspects of fatigue and the significance of maintaining ATP levels during exercise.
TAKEAWAYS
- Fatigue is a protective mechanism to prevent catastrophic muscle damage.
- Mitochondria help buffer...2024-12-0427 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingThe Value of Repetition, Keeping it Simple, and the Magic of ConsistencySend us a textSummaryIn 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...2024-11-2739 minCritical OxygenPhysiological Decoupling and Cardiac Drift Explained | #84 - Fast Phys ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the concepts of cardiac drift and physiological decoupling. We explore how heart rate responds to prolonged exercise, the physiological mechanisms behind these phenomena, and practical training strategies to mitigate the effects of cardiac drift. The conversation emphasizes the importance of hydration, heat tolerance, and consistent training for endurance athletes.
TAKEAWAYS
1) Cardiac drift refers to the increase in heart rate at a steady power output over time.
2) Decoupling compares heart rate to power output, indicating fatigue resistance.
3) Hydration and cooling are crucial for maintaining...2024-11-1325 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingIndoor Training TipsSend us a textSummaryIn 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.TakeawaysIndoor training may feel harder due to different conditions.Use RPE to adjust your training intensity indoors.Warmup duration is individual...2024-11-1211 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingEmbracing the Off Season and Setting Yourself Up For SuccessSend us a textSummaryIn 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.TakeawaysTaking time off after the season is crucial...2024-10-2915 minCritical OxygenIs Physiological Assessment for Endurance Athletes Useless? | #81 - Fast Phys 25 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I engage in a spirited debate about the utility and accuracy of physiological assessments, particularly ramp/step tests. We discuss the importance of understanding physiological variables, the differences between lab and field tests, and the value of physiological testing in tracking performance over time. We also discuss the nuances of physiological testing and how different types of tests can effect physiological outcomes. The conversation highlights the nuances of testing methods and the need for flexibility in training approaches.
TAKEAWAYS
1) Physiological assessments are crucial for understanding...2024-10-2334 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingA Peek Behind the Curtain: Inside the Mind of an Endurance CoachSend us a textSummaryIn 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...2024-10-161h 03Critical OxygenMaximize Your Mitochondria for Better Endurance Performance! | #78 - Fast Phys 23 ft. Dave SchellIn this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss mitochondrial respiration and its importance for endurance training and performance. We discuss the common misconceptions surrounding fatmax and VO2max, especially as it pertains to mitochondrial respiration. We also highlight the significance of both high-intensity and low-intensity training, advocating for a balanced approach to optimize mitochondrial function and overall athletic performance.
TAKEAWAYS
1) Mitochondrial respiration is maximal at VO2 max, not fat max.
2) Fat max is related to the ability to oxidize fats, but not the sole indicator of performance.
3) Zone two training enhances mitochondrial...2024-10-0225 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingWhy I Coach: Helping Athletes Navigate Information OverloadSend us a textIn 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.TakeawaysThe desire to keep coaching simple is crucial.Training for a triathlon can...2024-09-3007 minCritical OxygenUnderstanding the Stress Response to Exercise | #75 - Fast Phys 21 ft. Dave SchellIn this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the stress response of our bodies to exercise and the release of stress hormones like catecholamines. We explain that exercise is a massive stress on the body, causing physiological changes such as increased heart rate and the release of stress hormones. The release of stress hormones helps the body adapt and try to establish a steady state during exercise.
TAKEAWAYS
1) Exercise is a massive stress on the body, causing physiological changes and the release of stress hormones.
2) The release of stress hormones helps the...2024-09-1122 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingCalibrating Your Inner Power Meter: How to Train Better with RPESend us a textSummaryIn 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 t...2024-08-2817 minCritical OxygenThe Purpose and Physiology of a Long Workout! | #72 - Fast Phys 19 ft. Dave SchellIn this of Fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the purpose and physiology behind long workouts. We highlight the importance of specificity, nutrition, and psychology in long workouts. And we explain that long workouts typically involve exercising at intensities between zone two and the top of zone three, lasting 90 minutes or more. We discuss substrate oxidation during long workouts and the potential for depletion of carbohydrate stores. We also touch on the concepts of glycogen storage, muscle capillarization, and mitochondria in relation to endurance performance.
TAKEAWAYS
1) Long workouts are...2024-08-2128 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingThe Machines Know!!!: Should you follow your wearable's training and recovery advice?Send us a textSummaryIn 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.2024-08-1326 minCritical OxygenHow to Cool-Down Effectively for Optimal Endurance Performance? #69 - Fast Phys 17 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen Podcast, Coach Dave Schell and I discuss the importance of cooling down and the purpose of recovery workouts. We debunk misconceptions about cooling down, such as the idea of flushing lactic acid, and explain that the goal of a cool down is to bring the body back to homeostasis as fast as possible. We also explore the benefits of recovery workouts and how they facilitate nutrient delivery to the muscles. We emphasize that there is no magic duration or intensity for a cool down or recovery workout, and it...2024-07-3122 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingIntroducing Intuitive Endurance Training: Making the case for flexibility and training by feelSend us a textSummaryIn 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...2024-07-3014 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: When return to training after battling illnessSend us a textSummaryIn 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...2024-07-1621 minCritical OxygenThe Importance of a Warm-Up for Endurance Performance? #66 - Fast Phys 15 ft. Dave SchellIn this episode of fast physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the importance of a warmup and how to do it correctly. We emphasize that a warmup is not just about getting physically warm, but also mentally prepared for the workout or race. We discuss the physiological changes that occur during a warmup, such as increased blood flow to the muscles and the release of stress hormones that increase heart rate and a number of other physiological processes. We also highlight the importance of individualizing the warmup and finding what works best for each...2024-07-1023 min
Erie Music History Podcast078: Dave VanAmburgAfter learning to play guitar at age 17 in the mid 1960s, Dave Van Amburg would spend the next 11 years playing solo and in bands such as Back Country Jam and Calico. Then he took a 40-year break from music. In 2013, he began playing again in bands such as 2Blue, Bootlegger Bible Club, Matty B & the Dirty Pickles, House of Rhythm, The V Band, and others, and he hasn't let up. Listen to Dave's fascinating and inspiring musical journey in episode 78.Thanks to the JPT Foundation for sponsoring the Erie Music History podcast. The goal of the foundation...2024-07-071h 02
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: Magic Bullets and Marginal Gains, what actually works?Send us a textSummaryIn 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.TakeawaysFocus on...2024-07-0326 minCritical OxygenCan we use HRV to Optimize Sleep, Recovery, and Training? #63 - Fast Phys 13 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen podcast, Dave Schell and I discuss the use of heart rate variability (HRV) for training. We explore the benefits and limitations of HRV as a training tool, emphasizing the need for context and integration with other training data. The conversation highlights the importance of paying attention to sleep and recovery habits, and the potential benefits of wearables in bringing awareness to these factors.
TAKEAWAYS
- HRV is a valuable tool for exploring how different factors affect recovery and training adaptations.
- The use of wearables can bring attention to...2024-06-1923 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: FTP (Functional Threshold Power) MisconceptionsSend us a textSummaryIn 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.TakeawaysFTP is a field...2024-06-1922 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: What Causes Cramps and How Can You Avoid them?Send us a textSummaryIn 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...2024-06-0531 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingSports Nutrition for Women with Kristen Arnold: Fueling Performance through Peri and Post MenopauseSend us a textSummaryIn 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.2024-05-2934 minCritical OxygenLactate DOES NOT cause fatigue! | #59 - Fast Physiology 11 ft. Dave SchellIn this episode of the Critical Oxygen Podcast, Dave Schell and I discuss lactate and debunk some common misconceptions. We start by talking about how lactate is produced by muscles during exercise, and created to a greater extent when carbohydrate breakdown outstrips the rate at which oxygen can be used in the mitochondria. Lactate does not cause fatigue and actually serves as a beneficial fuel for the body. If you are going to measure lactate for your training please ensure repeated measurements!
TAKEAWAYS
- Lactate is produced by muscles at all times but when carbohydrate breakdown outstrips the rate...2024-05-2831 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: The Size PrincipleSend us a textSummaryIn 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...2024-05-2226 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingYou're doing it wrong!: The Gravel God's Guide to Gravel Racing.Send us a textSummaryIn 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...2024-05-1457 minCritical OxygenHow to Determine Your Zones with 3 Simple Field Tests | #55 - Fast Physiology 9 ft. Dave SchellIn this episode of the Critical Oxygen podcast, I am joined again by Dave Schell where we discuss field tests for determining training zones. We emphasize the importance of understanding the purpose of training zones and the physiological thresholds that bound them. We suggest using simple field tests to estimate zones, such as nose breathing or the talk test for zone 2, and iterative workouts or subjective efforts for threshold and VO2 max zones. We also highlight the need for consistency in workouts to track progress and avoid overcomplicating training.
TAKEAWAYS
- Understanding the purpose the physiological thresholds and the...2024-05-1423 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: Muscle Fiber TypesSend us a textSummaryIn 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...2024-05-0833 minCritical OxygenWhat Metrics Should You Track for Optimal Training | #52 Fast Physiology 7 ft. Dave SchellIn this episode of the Critical Oxygen podcast, Dave Schell and I discuss the merits and limitations of internal and external variables in endurance training. We explore metrics such as heart rate, lactate, ventilation variables, SMO2, speed, and power. We emphasize the importance of measuring both internal and external variables to understand your physiology and performance. We also discuss the role of perceived exertion and the need for calibration between subjective and objective measurements. Overall, we highlight the value of monitoring and tracking variables to optimize training and improve performance.
TAKEAWAYS
1) Measuring both internal and external variables is important...2024-05-0229 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingThe Player Mindset and the Need for More Female Coaches with Olympic MTBer Lea DavisonSend us a textSummaryJoin 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...2024-05-011h 00
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: PeriodizationSend us a textSummaryIn 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.2024-04-2430 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingYou're Training Too Hard!!! with Gravel God, Matti RoweSend us a textIn 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...2024-04-1648 minCritical OxygenHow to Prepare to Race in the Heat | #49 - Fast Physiology ft. Dave SchellIn this episode of fast Physiology on the Critical Oxygen Podcast, Dave Schell and I discuss the benefits of heat training for overall endurance performance in hot, humid environments. We explain how heat training affects the body's physiology and the cardiovascular system. We also provide a heat training protocol and strategies for implementing heat training. We discuss the adaptations that occur from heat training, such as increased plasma volume and improved sweating. The limitations of heat training and the importance of proper hydration and iron levels are also addressed. We explore the potential benefits of extended heat training protocols...2024-04-1623 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: Mastering VO2 Max for Peak Athletic PerformanceSend us a textSummaryIn 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...2024-04-0927 minCritical OxygenHow to Prepare for Racing at High Altitude | #45 - Fast Physiology ft. Dave SchellIn this episode of the Critical Oxygen Podcast, I am joined again by Dave Schell for another episode of Fast Physiology. In this episode we discuss how to maximize performance and race in high altitude environments. We explore the effects of altitude on performance, individual variability in altitude response, and the reduction in maximal sustainable effort. We also discuss the duration of adaptation to altitude, the adjustment period at altitude, and marginal gains from altitude training. Practical approaches to altitude training, including intermittent exposure and the live high, train low method, are explored. We emphasize the importance of respecting...2024-04-0224 minCritical OxygenIs There Truly a Training "Sweet Spot" (Zone 3 training)? | Fast Physiology #2 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen podcast, I am joined again by Coach Dave Schell where we discuss sweet spot or gray zone training. We start by defining sweet spot training as high zone three to low zone four training, which is has been used to accumulate training stress for time crunched athletes while also improving performance. We explore the history of sweet spot training and its popularity among time-crunched athletes. The conversation also delves into the drawbacks of excessive sweet spot training and the importance of periodization and specificity in training. The episode concludes...2024-03-2021 min
Trust the Process Triathlon PodcastRiding with Dave Schell: A Cycling ConversationIn this episode our guest is Dave Schell of Kaizen Endurance. Dave is a long time endurance coach and we discuss all things cycling, include why triathletes should get off road, average power vs normalized power and other important talking points. --- Support this podcast: https://podcasters.spotify.com/pod/show/d3-mikericci/support2024-03-0937 minCritical OxygenBonus: Are you doing Zone 2 incorrectly? | Fast Physiology #1 ft. Dave SchellIn this episode of Fast Physiology on the Critical Oxygen podcast, Dave Schell and I discuss the nuances and importance of zone two training. We start with a quick introduction of our new series - Fast Physiology, which is designed to dispel the myths surrounding training trends. We define zone two training as the intensity necessary to build volume over time and emphasize the importance of perceived effort for practical application. We highlight the role of zone two training in supporting high-intensity work and recovery, as well as its contribution to endurance performance. They also address the misconceptions and...2024-03-0625 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: W'(prime), Functional Reserve Capacity, and VlamaxSend us a textIn 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...2024-02-2629 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingFast Physiology with Dr. Phil: Training PrinciplesSend us a textUnlock 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...2024-02-2629 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingUnlocking Your True Cycling Potential: Is ERG Mode Holding You Back?Send us a textAre 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...2024-01-2103 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingConquering High Altitude: Mastering the Leadville 100 with Science, Strategy, and Mental Grit with the Dave and Ryan BotsSend us a textAs 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...2024-01-0912 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingDemystifying Thresholds with Dr. Phil BattersonSend us a textDave 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 OxygenInstagram2023-12-161h 02Erie Music History Podcast066: Dave McMillinDave McMillin is not from Erie originally, he’s from Pittsburgh, and he now lives in Meadville. But he played plenty of gigs in Erie and all over the country in the 1970s and 80s with his band McMillin & Life, which is a spoof of the name of the old TV series "McMillan and Wife." He still plays today, and he has no plans of retiring. Thanks to the JPT Foundation for sponsoring the Erie Music History podcast. The goal of the foundation is to provide education scholarships to grade school-age children as well as annual giving to...2023-10-2244 minErie Music History Podcast062: Dave RichardsDave Richards may not be a musician, but he did have a transformative effect on the Erie music scene for about 31 years. Of course, that effect came primarily through the words he wrote in the Erie newspaper about Erie musicians, but also it came from his unwavering support of the live music scene as his alter ego Dr. Rock. Thanks to the JPT Foundation for sponsoring the Erie Music History podcast. The goal of the foundation is to provide education scholarships to grade school-age children as well as annual giving to local organizations and charities. The foundation...2023-09-241h 26Erie Music History Podcast059: Dave KaneDave Kane played in Erie from 1965-1975. He is a professional pianist and composer of both jazz and classical music and has performed with many famous jazz artists as well as with the National Symphony Orchestra, the Baltimore Symphony, and the Twentieth Century Consort. In addition, he has composed hundreds of film and TV scores. Thanks to the JPT Foundation for sponsoring the Erie Music History podcast. The goal of the foundation is to provide education scholarships to grade school-age children as well as annual giving to local organizations and charities. The foundation has a large hall...2023-09-0356 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingGravel in 3 Acts with The Gravel God: Recap of Matti's Unbound and STBT GRVLSend us a textIn 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...2023-08-2955 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingThe Ugly Truths of Setting Big Goals with Jeff LukichSend us a textDave 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...2023-04-061h 16Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingPower Metrics Explained: TSS and PMC (Part 3)Send us a textDave and Ryan bring it all together discussing how FTP, NP, and IF come together to make TSS and the PMC.2023-03-2155 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingPower Metrics Explained: NP and IF (Part 2)Send us a textDave and Ryan continue their power TLA discussion with NP and IF. 2023-01-2444 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingTop Indoor Training Mistakes, or Tangents Galore with The Gravel GodSend us a textDave 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. 2023-01-101h 12Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingPower Metrics Explained: FTP (Part 1)Send us a textDave 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. 2022-12-061h 22
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingSelf Talk With Carrie JacksonSend us a textDave 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 Suffering2022-11-1548 minErie Music History Podcast038: Dave DennisonAt 82, Dave is still playing about 70 gigs a year with his band The Jays. But his story goes back to the 1950s when he started singing with The Four Jays in high school, and by graduation was playing the summer in The Poconos after having traveled all over during school. Dave has lived a full life, and he shares some of his musical highlights in this episode.Thanks again to the JPT Foundation for sponsoring the the Erie Music History podcast. The goal of the foundation is to provide education scholarships to grade school-age children as well a...2022-11-0636 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingCycling Myths we wish would die... and other stuff.Send us a textDave and Ryan discuss some commonly held cycling myths, then go off on tangents about other related training practice misconceptions 2022-11-011h 28Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingA case for Running Year-Round with Coach Chris BaddickSend us a textCoach, 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 cyclists2022-10-1231 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingRestoring Balance During the OffseasonSend us a textDave 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.2022-09-2337 minTraining Babble: Off-Road Insights for Mountain Bike and Gravel CyclingTalking Optemization Mathematics with Best Bike Split co-founder Ryan CooperSend us a textIn 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.comCase Study: using BBS to prepare for the LT 100 2022-09-131h 00
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingHonoring your Hunger with Liz Fusco MS, RDN, CSSDSend us a textLiz 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 InstagramLizFood.comAthlete Eating GuidelinesMySportScience.comCarbohydrate Intake Recommendations during Exercise2022-03-1550 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingBeauty in Chaos: The value of messy data with coach Chris BaddickSend us a textOn 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.comInstagram @Cbaddick2022-02-0155 min
Oxygenaddict Triathlon Podcast367 Dave Schell from Best Bike Split: Better run splits from better bike pacing!This week we have Dave Schell from Best Bike Split on the show. BBS is an online software package that will help you deliver the perfectly paced bike leg to ensure you get to the start of your run leg ready to deliver your best performance. Dave explains how to use BBS takes your power data, course info, and race day conditions to predict your race performance and create the perfect power plan so you can hit your best bike split ever. The easiest way to save your marathon!
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Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingChain Lube Myth Busting with Adam Kerin of Zero Friction CyclingSend us a textYour 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 CyclingChain PrepWaxingFollow Adam on Instagram2021-11-011h 52
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingThe Science of Pacing with Matt Miller, MTB PhdSend us a textI 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 InstagramMTBPhd.comValidity of FTP in predicting XCO PerformanceBrake Ace2021-10-051h 05
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingIs Technology Killing Your Athletic Potential with Alison Powers and Dr. Nicole AdamsSend us a textIs 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 Instagram2021-04-2051 min
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingRiding Fast Inside After 50 with Joe FrielSend us a textI 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 BlogJoe's BooksTwitter @jFriel2020-12-011h 18
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingCommon Nutrition Mistakes with Dina Griffin, the Nutrition MechanicSend us a textDina 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/2020-11-181h 03
Training Babble: Off-Road Insights for Mountain Bike and Gravel CyclingHealthy Weight Loss with Dina Griffin, the Nutrition MechanicSend us a textI 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 MechanicMySportScience.comFacebookInstagram2020-10-2743 min