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

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Summary
In 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. In this conversation, Megan Onweller shares her journey of balancing motherhood, work, and her passion for cycling. She discusses the importance of prioritizing personal health and fitness, the challenges of training while being a parent, and the joy of involving children in sports. Megan emphasizes the role of coaching in achieving personal goals and the impact of endurance sports on family dynamics. She concludes with advice for those looking to start their own fitness journey, highlighting the importance of fun and self-investment.

Takeaways

• Megan rediscovered her athletic identity during the pandemic.
• She faced challenges transitioning from high school sports to adult life.
• Nutrition and rest are crucial for athletic performance.
• Body image issues can affect female athletes significantly.
• Community support in cycling is invaluable.
• Setting personal goals can lead to significant growth.
• Megan learned the importance of honest communication with her coach.
• Cycling has helped Megan manage stress and improve her mental health.
• Balancing motherhood and personal fitness requires compromise.
• Megan encourages other moms to prioritize their well-being. I was kind of a yelly mom.
• You do have to prioritize it.
• Just start.
• You got to get creative.
• If you can only do one day a week, don't sign up for a 250 mile ride.
• You have to know what you sign up for.
• Your actions have a much bigger impact on your kids.
• There's nothing more rewarding than your kid watching you do hard things.
• Coaching is like having a secondary conscience.
• Never say never.

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Check out her FTGU Episode

Summary
In 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 in cramping, and the need for simple nutrition during intense exercise.

Takeaways

• Sports-specific training is crucial to prevent muscle cramping.
• Electrolytes play a limited role in muscle cramping, and most athletes do not need to supplement with additional electrolytes.
• Dealing with cramps during exercise involves using bitter or sour substances and light stretching.
• Breathing cramps and abdominal cramps related to nutrition can be addressed through specific training and appropriate nutrition choices.

Summary
In 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, Matti and Dave explore the complexities of coaching, particularly in the context of AI's role in athlete performance. They discuss the importance of context and nuance in coaching, the limitations of AI in understanding human experiences, and the distinction between information and knowledge. The conversation also touches on the barriers athletes face in achieving success and the potential future of AI in coaching, emphasizing the need for human connection and understanding.

Takeaways

• AI is a significant trend in coaching, but it has limitations.
• The rise of AI tools has led to a gold rush mentality.
• AI can generate plausible-sounding information that may be incorrect.
• Coaches must be wary of relying solely on AI-generated data.
• Metrics like TSS and HRV can be flawed and misleading.
• Personalized coaching is essential for effective training.
• Athletes often seek simple solutions to complex training issues.
• The body responds unpredictably to training inputs.
• AI cannot address underlying issues like athlete priorities.
• Training effectiveness is not solely determined by data metrics. Context is crucial in coaching; without it, advice can be meaningless.
• AI lacks the nuance needed for effective coaching.
• Coaches must understand the barriers athletes face beyond just data.
• There's a significant difference between information and knowledge.
• AI can assist coaches but cannot replace the human element.
• Education and self-awareness are vital for athletes and coaches alike.
• The future of coaching may involve AI, but human connection remains essential.
• Athletes often overlook lifestyle factors that hinder performance.
• AI can help manage tedious tasks, allowing coaches to focus on athletes.
• Authenticity in coaching will be valued over AI-generated insights.

Matti's Article on AI

Dave's Article on AI

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

Summary

In 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 races like Unbound. They emphasize the importance of pacing, fueling, and equipment selection. Matti shares his experience of going from last place to a top 50 finish by focusing on steady pacing and fueling. They caution against the temptation to keep up with the lead group and taking unnecessary risks early in the race. They also highlight the significance of equipment selection, prioritizing durability and comfort over rolling resistance. In terms of training, they recommend avoiding cramming and overtraining, and instead focusing on building physical bandwidth and freshness. They also discuss the mental side of racing, including visualization, mantras, and preparing for dark moments. They conclude by emphasizing the need for simplicity, sticking to the plan, and staying calm during the race.

Takeaways

• Gravel racing requires a different approach than road racing, with a focus on technical skills and aggressive riding.
• Assess your goals realistically and adjust your strategy accordingly.
• Drafting can be beneficial in gravel races, but it depends on the course and the group dynamics.
• Pacing is crucial in gravel races, with a focus on maintaining a steady effort and working the course efficiently.
• Heat management and proper fueling are essential for maintaining performance in long gravel races. Pacing and fueling are crucial for success in long gravel races. It's important to detach from the instinct to keep up with the lead group and instead focus on steady pacing and fueling throughout the race.
• Equipment selection should prioritize durability and comfort over rolling resistance. It's important to choose tires and gear that will keep you upright and minimize the risk of punctures.
• In training, avoid cramming and overtraining. Focus on building physical bandwidth and freshness, and train at around 85% of your available time.
• Mental preparation is key for long gravel races. Visualize and prepare for dark moments, and use mantras or reminders to stay focused and motivated.
• Simplicity is key during the race. Stick to your plan, avoid making last-minute decisions, and remove barriers by organizing your gear and supplies in a clear and accessible way.