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

Dave Schell
  • 5.0 (17)
  • Sports
  • Updated Monthly

Real talk on endurance training for gravel and MTB racing. Host Dave Schell coaches and races events like Leadville 100 and Unbound 200, and each episode brings in coaches, physiologists, and industry insiders to dig into the physiology, nutrition, tactics, and training science that actually moves the needle for off-road endurance cyclists. 

  1. Addressing Knee and Lower Back Pain with Martin Kumm

    Jun 3

    Addressing Knee and Lower Back Pain with Martin Kumm

    Interested in working with a coach? Send us a text! Summary In this episode of the Training Babble Podcast, host Dave Schell and guest Martin Kumm discuss why cyclists get hurt and what to do about it. Martin, a sports chiropractor for Team EF Pro Cycling, breaks down the mechanics behind knee and back pain, explains why bike fit is only part of the equation, and introduces a framework for understanding how load, tissue capacity, and recovery all interact. They explore the creep principle, the kinetic chain, and why pain location is rarely the same as pain source. The conversation also covers the role of the nervous system in recovery, how life stress affects your ability to absorb training, and simple self-tests athletes can use at home to identify their own restrictions. Martin closes with a reframe that ties injury prevention and performance together as the same goal. Takeaways Too much load plus not enough capacity equals injury. Every overuse injury traces back to that formula.There are two injury mechanisms: acute overload and chronic accumulation. Knowing which one you're dealing with changes how you recover from it.The creep principle means tissue under constant load gradually deforms and loses capacity, often before pain ever appears.Bike fit matters, but body capacity matters more. The best fit in the world won't protect tissue that hasn't adapted to the demands of that position.Pain location is rarely pain source. A knee problem often traces back to the hip. A back problem often traces back to a restriction further down the chain.Hip mobility, specifically flexion range, is the single biggest predictor of long-term pain-free riding.Anti-rotation core work is more valuable for cyclists than rotational exercises, because what you need on the bike is the ability to resist rotation, not create it.Eccentric loading is the one category of training most cyclists are missing entirely.Your nervous system can be exhausted by life, not just training. A stressful day at work counts against your recovery.Injury and performance are the same thing. The longer you stay healthy, the more consistent work you do, and the better you perform.Cycling Clinic Booklet Instagram

    1h 6m
  2. Two Weeks Out: Everything You Need to Know Before Unbound with the Gravel God Matti Rowe

    May 20

    Two Weeks Out: Everything You Need to Know Before Unbound with the Gravel God Matti Rowe

    Interested in working with a coach? Send us a text! Summary In this episode Dave and Matti break down everything you need to know in the final two weeks before Unbound Gravel. Whether this is your first 200 or your fifth, the same mistakes show up every year. This episode is about not making them. What we cover: Why Unbound is still an adventure race, not a controlled event, and why that distinction matters for your expectationsThe mindset shift that separates athletes who have a good day from athletes who have a disasterWhat to do and not do at the expo (hint: stop tasting things and get off your feet)Tire selection, lube, and why the best tire is the one that doesn't flatLast-minute bike prep: what to replace, what to check, what to carryHow to handle the mud sections without destroying your drivetrain or yourselfPacing: why the first 100 miles will lie to you and how to ride smart anywayNutrition for a 15-plus hour day: the cyborg phase versus the animal phaseThe dark moments that are coming and how to ride through themHeat acclimatization tips you can still implement this weekWhy you deserve to be there and how to carry that into race day Links and references: How to pee off the bikeKaizen Endurance coaching If you found this episode useful, share it with someone who is two weeks out and spiraling. It might save their race.

    59 min
  3. Do You Really Need to Fuel with 100 Grams of Carbs per Hour?! with Uri Carlson

    May 6

    Do You Really Need to Fuel with 100 Grams of Carbs per Hour?! with Uri Carlson

    Interested in working with a coach? Send us a text! Summary A new review of 300+ studies claims athletes only need 10 grams of carbohydrates per hour during exercise. Dave and Uri dig into that claim, the history of carb recommendations, and the more important question underneath all of it: how do you figure out what's right for you? Key Takeaways The research saying 10g/hr is enough is almost certainly not applicable to you. Go test it and see.Most athletes are under-fueling, not over-fueling. Defining your actual baseline is step one.Fueling with intention, based on what you just did and what you're about to do, is where the real gains are.You do not need fancy supplements or unfamiliar foods. You need consistency and intentionality.Fueling is a skill. Practice it in training.@Uri_Carlson_Nutrition Carbohydrate Ingestion on Exercise Metabolism and Physical Performance

    56 min
  4. Sweet Spot Ain't That Sweet with Matti Rowe

    Apr 22

    Sweet Spot Ain't That Sweet with Matti Rowe

    Interested in working with a coach? Send us a text!  Summary In this episode of Training Babble Dave is joined by Matti from Gravel God Cycling to take a hard look at sweet spot training, where it came from, why it became so popular, and whether it actually delivers on its promises. They cover the origin story behind the zone, why it appeals to the lizard brain in all of us, how inflated FTP numbers make the problem worse, and what sweet spot training is actually doing to most athletes physiologically. They also get into the TSS obsession it tends to create, the gray zone it traps athletes in, and where it does legitimately belong in a training plan. Plus Mattie debuts a new zone!  Key takeaways: Sweet spot wasn't born from research. It was a napkin sketch that became a marketing phenomenon.Most athletes are training at threshold when they think they're doing sweet spot, because their FTP is inflated and their legs aren't fresh.The TSS model rewards sweet spot, which is exactly the problem. Accumulating training stress is not the same as getting faster.The gray zone is real. Too hard to recover from, not hard enough to drive adaptation. Power quietly drops while RPE stays the same.If you've been sweet spotting for months and you're stuck, the answer is probably less, not more.It does have a place, specifically as race-specific work when the event demands that intensity. The problem is making it your default.Gravel God Cycling Slow Mid 38s - Substack

    56 min
  5. How to Develop Body Awareness for Better Performance

    Apr 8

    How to Develop Body Awareness for Better Performance

    Interested in working with a coach? Send us a text! Summary In this episode, Coach Dave Schell discusses the over-reliance on data and technology in training, emphasizing the importance of listening to your body and developing intuitive training skills. He shares personal experiences and practical tips for balancing technology use with body awareness to improve athletic performance.  Sound  Bites "The over-reliance on data is the real problem" "Listen to your body, it’s always giving feedback" "Internalize what certain efforts feels like"

    18 min
  6. "Easy" Riding for Maximal Training Load and Optimal Adaptation with Marinus Peteren

    Mar 25

    "Easy" Riding for Maximal Training Load and Optimal Adaptation with Marinus Peteren

    Interested in working with a coach? Send us a text! Summary In this episode, Marinus Petersen shares his insights on training load, lactate thresholds, and effective training strategies for endurance athletes. Discover how to optimize your training by understanding physiological markers like LT1 and LT2, and learn practical tips for measuring and applying these concepts to improve performance. Key  topics Understanding LT1 and LT2 in endurance trainingPractical methods to measure and apply lactate thresholdsThe importance of training below LT1 for optimal adaptationUsing kilojoules as a measure of training stressThe interaction of physiological systems in endurance performance Resources Kilowatt Coaching Podcast - https://spotify.com/kilowattcoaching Marinus Petersen's YouTube Channel - https://youtube.com/marinuspetersen Instagram - Kilowatt Coaching - https://instagram.com/kilowattcoaching Stephen Seiler Paper - https://journals.lww.com/acsm-msse/fulltext/2007/08000/autonomic_recovery_after_exercise_in_trained.20.aspx Guest Links X Instagram

    1h 9m
  7. Unlocking Elite Performance, the Power of Patience, and Long Term Athlete Development with Joel Filliol

    Mar 11

    Unlocking Elite Performance, the Power of Patience, and Long Term Athlete Development with Joel Filliol

    Interested in working with a coach? Send us a text! Summary In this episode of the Training Bible podcast, host Dave Schell interviews world-class triathlon coach Joel Filliol. They discuss Filliol's coaching philosophy, the importance of periodization, managing mental load in athletes, and the balance between technology and traditional coaching methods. Filliol emphasizes the significance of consistency in training, the psychological aspects of performance, and the evolving landscape of nutrition and metabolic flexibility in endurance sports. The conversation also touches on the influence of social media on training practices and the need for a long-term perspective in athlete development. Takeaways Consistency is the biggest secret to success.Training is a faith-based exercise.Easy's gotta be easy.The psychological cost of training is significant.We need to think multi-year in athlete development.Don't always do what the elites are doing.The role of the coach is to slow athletes down.We need more than just energy usage in training.Training is not just about how many calories you burn.The importance of periodization in training cannot be overstated. The Real Coaching Podcast JF Triathlon Instagram SubStack

    1h 17m
  8. Practical Body Comp Tips for Busy Athletes with Alex Larson

    Feb 25

    Practical Body Comp Tips for Busy Athletes with Alex Larson

    Interested in working with a coach? Send us a text! Summary In this episode of the Training Babble podcast, host Dave Schell and nutrition expert Alex Larson discuss the evolution of fueling strategies for endurance athletes, particularly in the context of transitioning from triathlon to gravel racing. They emphasize the importance of proper nutrition for performance, body composition, and overall well-being. The conversation covers practical tips for busy athletes, the significance of daily nutrition, and the signs of under-fueling. Alex shares insights on building sustainable nutrition habits and the need for athletes to be proactive about their fueling strategies to enhance their performance and quality of life. Takeaways Fueling strategies have evolved significantly over the years.Proper nutrition is crucial for endurance athletes' performance.Transitioning from triathlon to gravel racing requires different fueling approaches.Daily nutrition impacts recovery and performance.Athletes should not diet during workouts; fueling is essential.Front-loading nutrition can help maintain energy levels throughout the day.Signs of under-fueling include chronic fatigue and intense hunger.Busy athletes can benefit from convenience foods that meet nutritional needs.Building sustainable habits is more effective than drastic changes.Nutrition should enhance life, not just focus on performance.Alex Larson Nutrition The Endurance Eats Podcast The Creatine EpisodeThe Protein EpisodeMore on Body CompThe Gram

    1h 1m
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About

Real talk on endurance training for gravel and MTB racing. Host Dave Schell coaches and races events like Leadville 100 and Unbound 200, and each episode brings in coaches, physiologists, and industry insiders to dig into the physiology, nutrition, tactics, and training science that actually moves the needle for off-road endurance cyclists. 

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