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

Summary

Join 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 on her retirement, she shares valuable lessons on resilience, the achievements of the US women's mountain biking team, and offers guidance for aspiring female racers.

Takeaways


Focus on giving your best effort and taking ownership of your decisions.
Embrace a growth mindset and constantly seek to learn and improve.
Be aware of the impact of social media and the pressure to create a certain image.
Prioritize mental resilience and develop a player mindset.
Don't be afraid to adapt and learn from different coaching approaches. Focusing solely on numbers in training can be detrimental and fuel a toxic narrative around weight and performance in cycling.
The lack of female coaches and the male-dominated structure of sports can negatively impact female athletes, particularly in terms of understanding and addressing issues like the menstrual cycle and red ass.
Resilience and the ability to keep going are key qualities for success in sports, and finding joy and happiness in the process is crucial.
The success of the US women's mountain biking team is inspiring and can have a positive ripple effect on the sport as a whole.
Up-and-coming female racers should prioritize enjoyment, work hard, and believe in their potential for success.

Summary

In 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.



Takeaways


Periodization involves gradually increasing specificity as races approach
Touching on all aspects of physiology throughout the year is important
The taper phase involves reducing volume while maintaining intensity
Trusting in the training and not putting too much pressure on a single race is crucial


The Importance of the Taper Phase
Exploring Different Approaches to Periodization


"You need to touch on everything all year round"
"Moving from less specific to more specific"
"The taper is more about feeling ready to race"



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



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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

Summary
In 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.
Takeaways
VO2Max 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 Performance
All 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.

@CriticalO2

CriticalOxygen.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.

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