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

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Summary
In this episode of the Training Babble podcast, host Dave Schell 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. The conversation highlights the need for a balanced approach to nutrition that supports both athletic performance and overall well-being. In this conversation, Alex Larson discusses the critical role of carbohydrates in fueling workouts, the importance of proper nutrition before, during, and after exercise, and strategies for building gut tolerance to higher carbohydrate intake. The discussion also covers considerations for weight loss, age, and gender differences in nutrition, emphasizing the need for patience and consistency in achieving body composition goals.
Takeaways

• Nutrition plays a crucial role in endurance training success.
• Fasted training is not an effective weight loss strategy for athletes.
• Focus on losing excess body fat while maintaining muscle mass.
• Personalized nutrition plans are essential for athletes' success.
• Breakfast is a key meal for regulating hunger and energy levels.
• Protein intake is vital for recovery and performance enhancement.
• Avoid overly restrictive diets that can lead to binge eating.
• Front-loading nutrition can prevent evening cravings and binges.
• A slight caloric deficit can lead to sustainable body composition changes.
• Embrace carbohydrates during workouts to fuel performance. Carbohydrates are essential for energy during workouts.
• Feeling good after a workout boosts confidence and motivation.
• Proper fueling strategies can enhance workout performance.
• Building gut tolerance for carbs is crucial for endurance athletes.
• Nutrition should be optimized for both performance and weight loss.
• Recovery nutrition should include carbs, protein, and hydration.
• Age can affect muscle mass and hydration needs.
• Women may experience slower body composition changes during menopause.
• Consistency and patience are key to achieving body composition goals.
• Working with a dietitian can provide personalized nutrition guidance.

Find Alex at AlexLarsonNutrion.com or follow her on Instagram

I 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 Instagram
MTBPhd.com
Validity of FTP in predicting XCO Performance
Brake Ace

Your 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 Cycling

Chain Prep
Waxing
Follow Adam on Instagram
Zero Friction YouTube

On 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: [email protected]
Instagram @Cbaddick

Summary
In 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.

Takeaways

• Focus on doing a small amount of things well.
• Be flexible with your training plans.
• Quality time on the trainer is essential.
• Zone two training should be viewed as endurance work.
• Simplicity in workouts leads to better tracking of progress.
• Workouts should be flexible in intensity and volume.
• FTP is not the only measure of success.
• Performance at races is the ultimate goal.
• Consider other metrics like five-hour power.
• Engage in various aerobic activities during winter.