You're doing it wrong!: The Gravel God's Guide to Gravel Racing.

05/14/24 • 57 min

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

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.

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Summary

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.

Previous Episode

Fast Physiology with Dr. Phil: Muscle Fiber Types

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Summary
In 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 proper training will lead to adaptations in muscle fibers, making them more fatigue-resistant and better suited for endurance activities.

Takeaways

Muscles are made up of different types of fibers, including type 1 (slow twitch), type 2a (fast twitch with some aerobic capacity), and type 2x (fast twitch with non-aerobic capacity).
The proportion of muscle fibers in a muscle determines its function. Postural muscles and the heart have a high proportion of type 1 fibers for fatigue resistance.
Endurance training focuses on improving mitochondrial function and oxygen utilization in muscles.
Training adaptations will make muscles more fatigue-resistant and better suited for endurance activities.
The specific training demands of an event should guide the training approach, rather than focusing on specific muscle fiber types.

Next Episode

Fast Physiology with Dr. Phil: The Size Principle

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Summary

In 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 include the need for consistent and specific training to optimize physiological adaptations.

Takeaways

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.
Cadence affects fiber recruitment and fuel utilization, with lower cadences requiring higher force output and more recruitment of type 2a and type 2x fibers.
Sport-specific training is crucial for events that require different force outputs and motor unit recruitment.
Consistent and specific training is necessary to optimize physiological adaptations.