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

Interested in working with a coach? Send us a text! SummaryA 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 TakeawaysThe 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_NutritionCarbohydrate Ingestion on Exercise Metabolism and Physical PerformanceLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text!  SummaryIn 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 CyclingSlow Mid 38s - SubstackLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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"Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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  topicsUnderstanding 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 performanceResourcesKilowatt Coaching Podcast - https://spotify.com/kilowattcoachingMarinus Petersen's YouTube Channel - https://youtube.com/marinuspetersenInstagram - Kilowatt Coaching - https://instagram.com/kilowattcoachingStephen Seiler Paper - https://journals.lww.com/acsm-msse/fulltext/2007/08000/autonomic_recovery_after_exercise_in_trained.20.aspxGuest LinksX InstagramLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysConsistency 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 PodcastJF TriathlonInstagramSubStackLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysFueling 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 NutritionThe Endurance Eats PodcastThe Creatine EpisodeThe Protein EpisodeMore on Body CompThe GramLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this conversation, Adria from HDrop discusses the origins and development of their innovative hydration monitoring device. The discussion covers the accuracy of the device, its market position against competitors, and how athletes can utilize the data for effective hydration strategies. Adria also shares insights on the impact of diet on sodium loss, the importance of real-time hydration zones, and future plans for HDrop's expansion and updates.TakeawaysAdria's journey began with a personal need for hydration during sports.The HDrop device was developed to be reusable and subscription-free.The first generation of HDrop was launched via Kickstarter in 2021.The device has achieved a 92% accuracy in measuring sweat loss.Hydration strategies should aim to replenish 70-80% of sweat losses.Real-time hydration zones help athletes adjust their intake during exercise.Diet impacts sodium loss, with genetics playing a significant role.Testing under race conditions is crucial for building hydration plans.Calibration can improve the accuracy of sweat rate measurements.Future updates will enhance the app's functionality and user experience.H DropGet your ownLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble podcast, Coach Dave Schell speaks with Jen Kates, a strength and cycling coach, about the importance of strength training for cyclists. They discuss how to simplify strength training, key movement patterns, the significance of core strength, and effective strategies for training. Jen shares her background in strength training, seasonal training considerations, and how to build power and resilience. They also touch on home gym essentials, common mistakes in strength training, and the importance of motivation and goal-setting for athletes.TakeawaysStrength training can be simplified for cyclists.Durability and resilience are crucial for off-road cyclists.Movement snacks can be effective for busy schedules.Focus on six key movement patterns for strength training.Core strength includes more than just abs.Proper rest periods are essential for effective training.Form is critical to prevent injuries during strength training.Home gym essentials can be minimal yet effective.Setting clear goals can enhance motivation.Strength training contributes to overall health and functionality.Shift Human PerformanceLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble podcast, host Dave Schell interviews Hunter Allen, a leading expert in the field of athletic performance and nutrition. They discuss the evolution of training tools from power meters to Continuous Glucose Monitors (CGMs) and how these devices can provide athletes with critical insights into their glucose levels and overall performance. Hunter shares his journey of experimenting with CGMs, the variability of glucose responses among athletes, and the importance of nutrition in managing these levels. The conversation also gets into the role of insulin, strategies for optimizing glucose during workouts, and how athletes can use CGMs for weight management and performance enhancement.TakeawaysContinuous Glucose Monitoring (CGM) provides valuable insights for athletes.Understanding glucose variability is crucial for performance.Nutrition significantly impacts glucose levels during workouts.Athletes can be categorized as fast, medium, or slow responders to glucose intake.Experimentation with glucose responses can enhance training strategies.Choosing the right CGM is essential for accurate readings.Real-time glucose monitoring can optimize race performance.Insulin plays a key role in glucose management and energy utilization.Managing glucose spikes is important for overall health and performance.CGMs can assist in weight management by tracking glucose responses.Training and Competing with a CGMLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble Podcast, host Dave Schell talks to sports dietician, Uri Carlson from Inner Wild Nutrition. The conversation discusses how to navigate the holidays, healthy weight loss for endurance athletes, and how to fuel before, during and after your workouts.  Uri dives into the ingrained belief that eating less is the key to weight loss and exploring how this perspective can hinder performance and overall health. Uri also emphasizes the complexity of metabolism and the body's response to dietary changes, arguing that simply eating less can lead to negative outcomes such as fatigue and decreased performance. The discussion encourages a reevaluation of traditional weight loss strategies and highlights the need for a more nuanced understanding of nutrition and metabolism.TakeawaysWhy “eating is not cheating” — the shift toward actually fueling performance.Yuri’s simple philosophy: science + the human element, not rigid macros.Easy framework for fueling before, during, and after your rides.Fasted training myths — when it works and why it usually doesn’t.How to avoid GI distress and find your personal carb tolerance.Signs you’re underfueling (and why evening cravings are a big clue).Protein reality check: it’s a daily target, not an immediate post-ride rule.Holiday strategies: enjoy the food without guilt or restriction.The biggest mindset shift: eat enough to improve performance and body composition.Real-food fueling options that work as well as sports nutrition products.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble podcast, host Dave Schell interviews John Karrasch, a bike fitter and coach who has ventured into tire rolling resistance testing. They discuss John's journey into bike fitting, the importance of real-world testing versus lab testing, and the complexities of rolling resistance and tire performance. John shares insights on tire selection, width, pressure, and compounds, as well as advice for conducting personal tire tests. The conversation highlights the significance of understanding tire characteristics to enhance cycling performance.TakeawaysReal-world testing provides more applicable results than lab tests.Rolling resistance is crucial for understanding tire performance.Tire width and pressure significantly affect speed and handling.Tire compounds play a vital role in performance and durability.Different tire brands can have varying performance characteristics.Selecting the right tire involves understanding local conditions.Conducting personal tire tests can yield valuable insights.InstagramJohnKarrash.comLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble Podcast, host Dave Schell speaks with coach Simon Kessler about the complexities of the off-season for cyclists. They discuss the importance of mental resets, the need for tailored off-season plans based on individual athlete needs, and the significance of setting both process and outcome goals. Kessler shares insights from his extensive coaching experience, emphasizing the importance of consistency, managing burnout, and the role of social aspects in cycling. The conversation also touches on planning for the next season and how to help athletes achieve personal success beyond just winning races.TakeawaysThe off-season can be a mental reset for athletes.Different athletes require different off-season strategies.Mental health is as important as physical fitness in cycling.Setting process goals can lead to better outcomes.Consistency in training is crucial for success.Burnout can be managed with proper planning and energy management.Group rides provide social motivation and training benefits.Athletes should focus on their personal journey, not just results.Basic habits like nutrition and sleep are foundational for performance.Goal setting should include emotional and experiential aspects. Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! In this episode of the Training Babble podcast, Dave Schell interviews Arnar Larusson, the founder and CEO of Tymeware, about their innovative wearable breathing sensor, the Vital Pro. The discussion covers the technology behind the device, its applications in training, and the importance of understanding breathing and heart rate for optimizing athletic performance. Arnar shares his journey from biotech to developing wearable technology, emphasizing the significance of individualized training and metabolic efficiency. The conversation also highlights the common pitfalls athletes face regarding training intensity and fatigue management, and how Tymeware aims to revolutionize the way athletes approach their training.TakeawaysTymewear's Vital Pro is a wearable breathing sensor.Breathing rate and heart rate provide different insights into fitness.Understanding metabolic efficiency is crucial for athletes.Most athletes overestimate their training zones.Breathing rate correlates better with perceived effort than heart rate.Individualized training leads to better performance outcomes.Fatigue management is essential for sustained athletic performance.The best athletes focus on smart training, not just hard training.Tymewear aims to provide objective measures for training.The future of training lies in personalized data-driven approaches.Tymewear.com@TymewearLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Coach Dave Schell provides a detailed recap of his experience at the Leadville 100, discussing the challenges faced during the event, including traffic, tire choices, and nutrition strategies. He emphasizes the importance of preparation and learning from experiences. Additionally, he explores how athletes can transition their training during the off-season, encouraging adventure rides, skill development, and mental recovery to maintain motivation and fitness.TakeawaysTraffic impacts race performance significantly.Improving your corral position can enhance your race experience.Tire choice can lead to substantial time savings.Nutrition strategies should be tailored to individual needs.Adventure rides can be beneficial during the off-season.Maintaining fitness doesn't require strict training plans.Skill development is crucial for off-road cycling.Weight management relates to center of mass during riding.Vision is key for better control on descents.Mental recovery is as important as physical recovery.Underbiking Your Way to MTB GloryFast Tires: Mtb and Gravel Tire Rolling Resistance PodcastLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! Summary In this episode of the Training Babble Podcast you get to be a fly on the wall and listen in on our team meeting in prep for the Leadville 100. This conversation provides an in-depth overview of strategies and considerations for the LT100 focusing on course details, climbing and descent techniques, weather and nutrition, aid station usage, pacing, and altitude management. TakeawaysThe course is 105 miles with significant elevation changes.Pacing is crucial, especially in the first hour.Climbing techniques can help avoid bottlenecks.Descent safety is paramount; choose lines wisely.Weather can change rapidly; be prepared with layers.Nutrition should be planned and executed carefully.Aid stations are for emergencies; have a strategy.Crew support can enhance race performance.Altitude affects performance; manage your effort accordingly.Stay focused and keep pedaling with purpose.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Dave Schell and Dr. Phil Batterson discuss the concept of hyperoptimization in training, exploring its implications and dangers. They emphasize the importance of consistency, practicality, and focusing on fundamental training principles rather than chasing quick fixes or trendy methods. The conversation highlights the psychological impacts of hyperoptimization, the significance of research in training, and the need for skepticism towards new trends. Ultimately, they advocate for a balanced approach to training that prioritizes long-term success over short-term gains.TakeawaysHyperoptimization often leads to disappointment and burnout.Practical approaches to training yield better results than idealistic ones.Consistency is key to long-term progress in fitness.Focus on fundamental training principles rather than quick fixes.Evaluate new training methods critically before adopting them.Simplicity in training can lead to better outcomes.Marginal gains should be pursued only after fundamentals are established.Research should inform training but not dictate it blindly.Avoid influencers who claim to have all the answers.Training should be tailored to individual needs and circumstances.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! In this episode of the Training Babble Podcast, host Dave Schell and guest Matti Rowe dig into the complexities of cycling, racing, and coaching. They discuss Matti's recent experience at Unbound, the importance of supporting athletes, the chaotic nature of racing, and the misconceptions surrounding training metrics like CTL. The conversation emphasizes the significance of recovery, nutrition, mental preparation, and the broader perspective on goals and fulfillment in the sport of cycling.TakeawaysMatti shares his experience of racing and the challenges faced during Unbound.The importance of supporting athletes as a coach rather than focusing solely on personal performance.Racing is inherently chaotic, and crashes are part of the sport.The need to differentiate between training and racing, as they require different mindsets.Chasing CTL (Chronic Training Load) can lead to misconceptions about fitness and performance.Recovery weeks are crucial for long-term performance and should not be overlooked.Nutrition plays a vital role in performance, and under-eating can lead to negative consequences.Mental preparation is key; athletes should visualize potential race challenges.Goals can be misleading; fulfillment comes from the journey, not just achievements.Having hobbies outside of cycling can improve overall performance and mental health.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble Podcast, host Dave Schell and guest Leah Davison discuss the challenges and sacrifices involved in pursuing athletic excellence, particularly in the context of Olympic dreams. Leah shares her journey from being a professional athlete to navigating the complexities of motherhood and retirement, emphasizing the importance of a growth mindset, the sacrifices required for success, and the need for a supportive environment. They explore the balance between personal goals and the impact of those goals on loved ones, as well as the evolving definition of selfishness in the pursuit of one's dreams. In this conversation, Lea Davison discusses the importance of having a supportive network while pursuing athletic goals, especially in the context of her experiences as a new mother. She reflects on the challenges of balancing training with personal life, the need for realistic goal setting, and the sacrifices required for competitive sports. Lea emphasizes the significance of empowerment in sports, particularly for women, and the hidden struggles that come with high-level training. The discussion concludes with a reminder that hard work is essential for achieving success, regardless of the stage of life one is in.TakeawaysPursuing big goals requires significant sacrifices and discipline.Every decision in an athlete's life is focused on performance.The hard work mindset is crucial for success in sports.Transitioning from athlete to retired life can be challenging.Support systems are essential for athletes' success.Finding balance in new goals is important after retirement.Self-care is vital for maintaining performance and well-being.The concept of selfishness in athletics is complex and nuanced.Making impactful decisions is crucial in a busy life. Your goals are important and should be prioritized.Having a supportive network is crucial for athletes.Comparison can detract from personal joy and progress.Post-motherhood, goals and training must adapt to new realities.It's essential to give yourself grace during transitions.Sacrifices are necessary for competitive success.Aligning goals with realistic expectations is vital.Empowering women in sports requires intentional action.High-level training often comes with unseen struggles.Hard work is the foundation of success in any endeavor.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble Podcast, hosts Dave Schell and Matti discuss the said principle of training, emphasizing the importance of specificity in fitness as athletes transition from general fitness to race-specific training. They explore various aspects of training, including building work capacity, the significance of nutrition, the pitfalls of crash dieting, and the necessity of adapting to race conditions. The conversation also touches on performance management and the role of chronic training load (CTL) in predicting race performance. In this conversation, Matti and Dave discuss the critical aspects of race preparation, emphasizing the importance of race rehearsals, mental resilience, and the dangers of overtraining. They explore strategies for effective training, the psychological risks athletes face, and the significance of having faith in one's training. The discussion also highlights the need for adaptability in technical skills and the role of visualization in mental preparation for race day. Ultimately, they stress the importance of focusing on one's own training plan and the value of developing an internal power meter to gauge performance effectively.TakeawaysThe said principle emphasizes that our bodies adapt to imposed demands.Transitioning from general fitness to specific fitness is crucial as race season approaches.Building work capacity is essential for endurance athletes.Nutrition should be practiced during training to avoid issues on race day.Crash dieting can severely impact performance and should be avoided before races.Adapting to race conditions, such as heat, is important for optimal performance.Specificity in training means using the same bike and conditions as race day.Understanding performance management and CTL can help athletes gauge their fitness levels.Athletes should focus on quality training rather than just increasing volume.Maintaining a balance between intensity and recovery is key to successful training. Race rehearsals are essential for identifying potential issues before race day.Mental preparation and visualization can significantly impact performance.Athletes should avoid comparing themselves to others, especially close to race day.Overtraining can lead to burnout and negatively affect race performance.The last few weeks before a race should focus on rest and mental readiness, not cramming.Technical skills are crucial for adapting to different race conditions.Developing an internal power meter helps athletes gauge their performance accurately.Race day magic can provide an extra boost in performance.Athletes should have faith in their training and resist the urge to overdo it before a race.Focus on your own training plan and avoid distractions from others.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble podcast, hosts Dave Schell and Matti Rowe delve into the complexities of athlete mindset, focusing on time orientation, the burden of past performance, the impact of aging, and the role of metrics in training. They discuss how anxiety and depression relate to future and past thinking, respectively, and emphasize the importance of being present. The conversation also touches on the dangers of comparison and fantasy in athletics, and the need for athletes to balance their expectations with reality. In this conversation, Matti and Dave explore the complexities of athletic training, emphasizing the unpredictability of training plans and the importance of adapting to various circumstances. They discuss the balance between past experiences, present actions, and future goals in training, highlighting the need for mindfulness and self-reflection. The conversation also touches on the psychological aspects of being an athlete and the importance of maintaining a healthy perspective on performance and progress.TakeawaysTime orientation affects athletes' performance and mindset.Anxiety relates to future concerns, while depression relates to the past.Comparing oneself to past performance can hinder current progress.Aging impacts athletic performance and requires a shift in mindset.Metrics can be misleading and should be viewed with caution.Reality often doesn't meet expectations, leading to disappointment.Fantasy can distort athletes' perceptions of their achievements.Coaching should focus on consistency and doing the work.Athletes often seek control through planning, which can be counterproductive.It's essential to appreciate how far you've come, not just how far you have to go. Training plans rarely go according to plan due to unforeseen circumstances.Adaptation to training is more important than just following a plan.The coach-athlete relationship requires constant communication and understanding.Focusing too much on the future can hinder present performance.Athletes should aim for a balance between past, present, and future in their training.Mindfulness and self-reflection are crucial for athletes to manage their emotions and expectations.Fitness is not linear; it's a rolling average with ups and downs.Athletes should not overreact to day-to-day performance fluctuations.Perception and mindset play a significant role in athletic performance.Practicing mindfulness can help athletes manage intrusive thoughts and maintain focus.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Dave Schell and Matti Rowe dive into the intricacies of the coach-athlete relationship, emphasizing the importance of alignment between a coach's methodology and an athlete's goals. They discuss common misconceptions about coaching, the necessity of commitment from athletes, and the reality of athletic progress, debunking the myth of instant results. The conversation highlights the need for patience and understanding in training, as well as the significance of finding the right fit between coach and athlete. In this conversation, Dave Schell and Matti discuss the limitations of indoor training for outdoor racing, emphasizing the importance of technical skills and real-world experience. They explore the challenges of coaching know-it-all athletes, the significance of applied knowledge, and the necessity of simplifying coaching strategies. The duo also delves into various athlete archetypes, including the mind reader and tightwad athletes, and highlight the importance of a strong coach-athlete relationship. Ultimately, they reflect on how endurance sports can positively impact broader life experiences.TakeawaysCoaching is about guiding athletes through a structured system.Athletes must understand the commitment required for success.Misalignment between stated goals and actions can hinder progress.Hiring a coach does not guarantee results without effort.The relationship between coach and athlete is complex and requires mutual understanding.Athletes often underestimate the time needed for improvement.FTP is often seen as a status symbol among endurance athletes.Progress in training can be non-linear and requires patience.Coaches often care more about athletes' goals than the athletes themselves.The journey of improvement is often gradual and requires consistent effort. Indoor training can lead to a false sense of fitness.Technical skills are crucial for outdoor racing success.Coaching requires balancing athlete input with expertise.Applied knowledge is more valuable than theoretical knowledge.The coach-athlete relationship thrives on engagement.Athletes must communicate their needs and concerns.Simplifying coaching to three key focus areas is effective.Understanding different athlete archetypes can improve coaching.Building trust and rapport enhances the coaching experience.Endurance sports can foster personal growth and resilience.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! In this episode of the Training Babble podcast, hosts Dave Schell and Matti Rowe dive into the complexities of training metrics, particularly focusing on Functional Threshold Power (FTP) and its relevance in endurance sports. They discuss the evolving definitions of endurance, durability, and the importance of volume in training. The conversation highlights the sacrifices athletes must make to achieve high performance and the often unspoken realities behind setting and pursuing goals in the competitive sports landscape. In this conversation, Dave Schell and Matti discuss the intricacies of race dynamics, the importance of nutrition, and the mental strategies needed for successful cycling. They emphasize the need for a balanced approach to training and racing, considering both performance goals and personal relationships. The discussion also touches on the psychological aspects of competition and the significance of consistency in achieving long-term success.TakeawaysFTP is not the only metric that matters in training.Durability is a crucial aspect of endurance sports.Training volume often has a greater impact on performance than FTP alone.Athletes need to balance their training with recovery for optimal results.The importance of understanding personal goals and sacrifices in training.Metrics can be useful but should not be the sole focus of training.High performance requires significant lifestyle sacrifices.Athletes often have secret goals that they may not express openly.The relationship between training intensity and overall performance is complex.Success in endurance sports often comes from a combination of factors, not just one metric.  The numbers you want to see in training are not what you want in racing.Start races conservatively to avoid burnout later.Choosing the right race distance can enhance enjoyment and performance.It's important to balance training with personal relationships.Many athletes downplay their competitive goals due to fear of failure.Risk-taking is essential in sports; you must be willing to fail.Consistency over time is more important than short-term gains.Training should be viewed as an investment with ups and downs.Athletes often struggle with the pressure of performance expectations.The journey of improvement is often not linear, but requires patience.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysAI 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 AIDave's Article on AILooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! Send me a message, I'd love to hear from you! SummaryIn 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.TakeawaysMegan 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.Follow Megan on InstagramCheck out her FTGU EpisodeLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Dave and Dr. Phil discuss the top training mistakes that athletes make. They emphasize the importance of focusing on the fundamentals of training, such as consistency, specificity, and progression, rather than chasing the latest trends or hyper-optimizing every aspect of their training. They also highlight the significance of proper nutrition, recovery, and avoiding drastic changes on race day. The key takeaways include the need to prioritize the big things that will have the most impact on training, the importance of allowing for adequate recovery and rest, and the dangers of hyper-optimization and neglecting the fundamentals.TakeawaysFocus on the big things that will have the most impact on your training.Prioritize consistency, specificity, and progression in your training.Pay attention to proper nutrition and recovery to support your training.Avoid making drastic changes to your routine on race day.Beware of hyper-optimization and neglecting the fundamentals of training.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble Podcast, host Dave Schell and Dr. Phil Batterson discuss Phil's training journey as he prepares for an uphill running race. They cover the structure of his training, focusing on VO2 max work, the importance of consistency and adaptation, and the physiological testing that has informed his progress. Phil shares insights on nutrition, health markers from blood tests, and outlines his future training plans leading up to the race.TakeawaysConsistency is crucial for improvement in training.VO2 max has increased by 10% over the training period.Quality reps are more important than sheer volume.RPE allows flexibility in training intensity.Dogs can be great motivators during workouts.Nutrition plays a significant role in performance.Blood testing can reveal important health markers.Training should adapt based on performance feedback.Physiological testing helps track progress effectively.Future training will focus on race-specific efforts.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysFocus 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.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! Let's connect! Send me a message at KaizenEnduranceSummaryIn 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.TakeawaysNutrition 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 InstagramLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Dave Schell and Dr. Phil discuss the importance of consistency in training, the use of RPE (Rate of Perceived Exertion) for better self-awareness, and the physiological adaptations that occur with structured workouts. They explore how repeating workouts can lead to significant improvements and the necessity of managing training loads to prevent burnout. The conversation also highlights the benefits of walking as a low-stress activity that can enhance overall endurance and recovery. Ultimately, they emphasize that training should be about what one can recover from and adapt to, rather than simply increasing intensity.TakeawaysConsistency in training leads to measurable progress.RPE allows for better self-regulation during workouts.Physiological adaptations can occur rapidly with the right training.Repetition in workouts can lead to significant improvements.Managing training load is crucial for recovery and performance.Walking can enhance endurance without adding significant stress.Training should focus on what you can recover from.Intensity should be used sparingly in training.Progress is often seen when workouts become easier over time.Listening to your body is essential for long-term successLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble podcast, host Dave Schell discusses the transition to indoor training as colder weather approaches. He emphasizes the importance of flexibility in workouts, understanding the limitations of erg mode, and avoiding one-dimensional training. Dave also advises on maximizing indoor training efficiency by focusing on structured workouts and adjusting targets based on perceived exertion.TakeawaysIndoor training may feel harder due to different conditions.Use RPE to adjust your training intensity indoors.Warmup duration is individual; listen to your body.Every training target should be viewed as a range.Erg mode can limit natural riding dynamics; use it sparingly.Avoid becoming one-dimensional in your training approach.Shorter, structured workouts are more effective in winter.Incorporate cadence and neuromuscular work during indoor sessions.Transition back to outdoor riding gradually in spring.Enjoy the process and adapt your training to your needs.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of the Training Babble podcast, host Dave Schell discusses the importance of the off-season for athletes. He emphasizes the need for physical and mental recovery, the significance of reflecting on the past season, and the necessity of setting realistic goals for the upcoming season. Dave also highlights the importance of flexibility in training schedules and the need for regular check-ins to ensure athletes remain aligned with their goals throughout the year.TakeawaysTaking time off after the season is crucial for recovery.Mental refreshment is as important as physical recovery.Willpower is a finite resource; manage it wisely.Use the off-season to explore different activities.Reflect on the past season to identify trends and areas for improvement.Set specific A races for the upcoming season.Avoid over-scheduling races to prevent burnout.Flexibility in training is essential, especially during holidays.Focus on strength training and mobility during the off-season.Regular check-ins with athletes help align goals and expectations.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Dave Schell and Dr. Phil Batterson explore the intricacies of coaching and training for endurance athletes. They discuss the importance of setting realistic goals, the role of a coach in guiding athletes, and the significance of consistency in training. The conversation delves into the mental aspects of training, the balance between hard workouts and recovery, and the necessity of enjoying the process. They also touch on the importance of adapting training plans based on feedback and the value of simplicity in workout routines. Throughout the discussion, they emphasize the need for athletes to be resilient and flexible in their training approaches, ultimately aiming for sustainable progress and health.TakeawaysCoaching is about problem solving and guiding athletes.Consistency in training is crucial for endurance development.Enjoying the training process is essential for long-term success.Setting realistic and obtainable goals helps maintain motivation.Training should be adaptable based on feedback and individual needs.Mental resilience is developed through facing challenges in training.Simplicity in training plans can lead to better adherence and results.Hard workouts should not leave athletes feeling wrecked.Understanding the balance between intensity and recovery is key.Training is a metaphor for life, teaching resilience and adaptability.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! In this episode of the Training Babble podcast, host Dave Schell reflects on his journey into coaching and the importance of simplicity in training. He shares personal anecdotes from his experience with triathlons, emphasizing that effective training doesn't have to be complicated. Dave encourages athletes to focus on what truly matters in their training, to be skeptical of information overload, and to find a balance that fits their lifestyle for consistent improvement.TakeawaysThe desire to keep coaching simple is crucial.Training for a triathlon can be overwhelming but manageable.More training doesn't always mean better results.Effective recovery is key to training success.Athletes should focus on what truly matters in training.Information overload can hinder an athlete's progress.Consistency and progression are essential for improvement.Skepticism towards training advice is important.Finding a personal training approach is vital.Coaching is about helping athletes navigate their journey.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Coach Dave  discusses the importance of calibrating your inner power meter by pairing your perception of effort with objective metrics like power, heart rate, and pace. He emphasizes the need to tune into how different sensations feel and not blindly follow the numbers on your devices. Dave explains the three energy systems our bodies use and how they work together during different intensities. He also challenges the idea of false precision in training and encourages athletes to focus on effort and how their body feels rather than getting fixated on specific numbers.TakeawaysPair your perception of effort with objective metrics to get more accurate information about your training.Tune into how different sensations feel to account for variability in devices and conditions.Understand the three energy systems and how they work together during different intensities.Training is not as precise as it may seem, so focus on effort and how your body feels rather than getting fixated on specific numbers.Pay attention to your breathing and how your legs feel to gauge the intensity of your workouts.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of Fast Physiology, Dave and Dr. Phil discuss the validity and reliability of training devices and the advice they provide. They highlight the issue of proprietary algorithms and the lack of transparency in how these devices come up with their recommendations. They also discuss the limitations and inaccuracies of metrics such as heart rate and sleep tracking. The key takeaway is to be skeptical of the advice provided by these devices and to use them in conjunction with one's own subjective feelings and experiences.TakeawaysBe skeptical of the advice provided by training devices and their proprietary algorithms.Use training devices in conjunction with your own subjective feelings and experiences.Be aware of the limitations and inaccuracies of metrics such as heart rate and sleep tracking.Maintain a healthy level of skepticism and don't blindly follow the advice provided by these devices.Find Phil at CriticalOxygen.com and follow him on Instagram. Find other episodes of #FastPhysiology on the Critical Oxygen PodcastLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Dave Schell discusses the concept of intuitive endurance training, which involves listening to your body and structuring your training based on subtle cues like fatigue, soreness, and motivation. He emphasizes the importance of considering subjective factors like how athletes feel during workouts and how they handle training. Dave also talks about the origins of the idea and how it can be beneficial for athletes. He highlights the need for flexibility in training and adapting it to individual circumstances, as well as the importance of monitoring motivation and taking breaks when needed.TakeawaysIntuitve endurance training involves listening to your body and structuring your training based on subjective cues like fatigue, soreness, and motivation.Considering how athletes feel during workouts and how they handle training is crucial for effective coaching.Flexibility in training and adapting it to individual circumstances is important for optimal performance.Monitoring motivation and taking breaks when needed can help prevent burnout and maintain long-term motivation.Consistency, lots of easy rides, and occasional hard workouts are key components of intuitive endurance training.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, Dave and Dr. Phil discuss the healthy way to return to training after dealing with an illness. They emphasize the importance of understanding the stress that illness puts on the body and the need for proper recovery. They caution against jumping back into intense training too soon and recommend a conservative approach. They also discuss the cultural tendency to push through illness and the importance of being patient and not rushing the return to training. Overall, they stress the importance of stress management and listening to your bodyTakeawaysIllness is an extra stressor on the body and requires recovery time.Returning to training after illness should be done conservatively, gradually increasing intensity and volume.Listen to your body and be patient with the recovery process.Avoid the temptation to jump back into intense training too soon.Proper stress management is key to maintaining overall health and performance.Find Phil at CriticalOxygen.com and follow him on Instagram. Find other episodes of #FastPhysiology on the Critical Oxygen PodcastLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of Fast Physiology, Dave and Phil discuss ergogenic aids or performance-enhancing substances. They cover various types of aids, including caffeine, beetroot juice, sodium bicarbonate, beta-alanine, and creatine. They emphasize the importance of focusing on the fundamentals of training, nutrition, and recovery before considering the use of supplements. They also touch on the topic of ketones and highlight the lack of clear evidence for their effectiveness. Overall, they recommend prioritizing the big rocks of training and using supplements sparingly.TakeawaysFocus on the fundamentals of training, nutrition, and recovery before considering the use of supplements.Caffeine, creatine, and beta-alanine may have some benefits for performance, but their effects are individual and should be used in moderation.Beetroot juice and sodium bicarbonate may have some positive effects on endurance performance, but the evidence is not conclusive.Ketones are expensive and their effectiveness is unclear, so they are not recommended for most athletes.Prioritize the big rocks of training and use supplements sparingly.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode of Fast Physiology, Dr. Phil Batterson and Dave S discuss the concept of Functional Threshold Power (FTP) and its misconceptions. They explore different methods of measuring FTP and the importance of training at appropriate intensities. They also discuss the variability of FTP and the need for context in testing. Overall, FTP is seen as a range rather than a fixed number, and training strategies should focus on increasing time at or close to the second threshold.TakeawaysFTP is a field test that measures the highest power a rider can maintain in a quasi-steady state without fatiguing for around one hour.FTP is not a measurable physiological phenomenon, but rather a range of power output that represents the transition from sustainable to unsustainable physiology.Training strategies for increasing FTP can involve accumulating more time under or around the second threshold, depending on specific goals and race durations.FTP testing should be consistent and done in the same context to minimize variability and accurately track progress.Critical Oxygen on InstagramCriticaloxygen.comThe Critical Oxygen PodcastLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysSports-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.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn this episode, host Dave Schell interviews sports dietitian Kristen Arnold about sports nutrition for women, with a focus on menopause. They discuss the differences between men and women in terms of nutritional needs and how the menstrual cycle affects performance. They also explore the impact of nutrition on perimenopause and postmenopause, including recommendations for protein and complex carbohydrates. The conversation emphasizes the importance of energy availability for female athletes and the need for flexibility in training plans. Resources for further education and support are also provided.TakeawaysFemale athletes have specific nutritional needs that differ from those of male athletes.The menstrual cycle can affect performance, and optimizing nutrition throughout the cycle can lead to improved performance and overall quality of life.During perimenopause, focusing on protein intake and complex carbohydrates can help manage symptoms and maintain optimal bone density.Postmenopausal women may experience a boost in performance and have a greater ability to maintain lean mass.Coaches should be aware of the signs of low energy availability in female athletes and prioritize fueling and recovery.Resources for further education and support include Stacey Sims' book 'Roar,' Feisty Performance, Nancy Clark's Sports Nutrition Guidebook, and Kristen Arnold's e-course on sports nutrition for women.SportsNutritionForWomen.comInstagramUse coupon code kaizen to get $50 off the Sports Nutrition for Women E-Course!ISSN Position PaperLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysThe 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.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysGravel 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.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysMuscles 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.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryJoin 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.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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. Find other episodes of #FastPhysiology on the Critical Oxygen PodcastLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! 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 PaperGravel God CoachingLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! SummaryIn 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.TakeawaysVO2Max 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.Looking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! 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.Follow Phil on InstagramListen to other episodes of Fast Physiology on the Critical O2 PodcastLooking for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening! 

Interested in working with a coach? Send us a text! Unlock The Secrets to Coaching Peak Athletic PerformanceAll 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 [email protected] for coaching for the 2026 season? Send me a note at [email protected] or find me on instagram @kaizenendurance Leave a rating and review and share with your fellow athletes. Thanks for listening!