The Matchbox - A Cycling Podcast

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we've got special guests Dirk Friel and Henry Lutz, from TrainingPeaks, to answer all of our burning questions about the platform we all know and love. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.   Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies       Summary In this conversation, Dirk Friel and Henry Lutz from TrainingPeaks discuss the evolution of coaching in endurance sports, the importance of communication between coaches and athletes, and how technology has transformed training practices. They share insights on the role of data in coaching, the significance of emotional feedback, and the future of training methodologies. In this conversation, the speakers delve into the complexities of coaching in the modern age, particularly focusing on the overwhelming amount of data available to athletes and coaches. They discuss the evolution of athlete independence, the importance of integrating feedback mechanisms like RPE, and the advancements in strength training solutions within the TrainingPeaks platform. The conversation highlights the balance between providing valuable data and avoiding information overload, as well as the necessity for coaches to adapt to the changing landscape of athlete training and self-management. This conversation delves into the evolving landscape of athletic training, emphasizing the holistic approach to athlete development, the significance of training metrics, and the future integration of AI in coaching. The speakers discuss the importance of collaboration among coaches, nutritionists, and strength trainers, and how tools like TrainingPeaks can enhance athlete performance through data analysis and trend observation. They also explore the potential of AI to assist coaches without replacing them, ensuring a more personalized training experience for athletes.   Chapters00:00 Introduction to TrainingPeaks and Its Founders 10:16 Evolution of Training and Coaching Practices 20:04 The Importance of Communication in Coaching 28:51 Navigating Data Overload in Coaching 36:14 The Evolution of Athlete Independence 42:07 Integrating RPE and Feedback Mechanisms 50:33 Strength Training Solutions and Integration 51:58 The Holistic Athlete Approach 54:01 Innovations in Training Metrics 57:59 Understanding Training Peaks Metrics 01:00:59 The Art of Training and Trends 01:04:01 Maximizing TrainingPeaks Features 01:12:55 The Future of TrainingPeaks and AI Integration

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about genetic potential, racing on scheduled rest weeks, and training for long races.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.   Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary In this episode, the hosts delve into listener questions regarding cycling performance, specifically focusing on VO2 max, threshold training, and race strategies. They analyze a young athlete's metrics and discuss the importance of training structure, including the balance between intensity and recovery. The conversation also covers the implications of scheduling B and C races during rest weeks and how to effectively prepare for long gravel races with limited training time.   Chapters 00:00Introduction and Listener Questions 00:28Analyzing VO2 Max and Threshold Training 15:01B and C Races During Rest Weeks 27:51Training Structure for Long Gravel Races

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about specifics for putting together your own training camp (or you can just sign up for the Ignition camp in Crested Butte which is now waitlist only) as well as training for the MidSouth Double or any variation of race like that.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.   Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss various aspects of setting up a base training camp, including volume and intensity guidelines, the importance of nutrition and recovery, and how to integrate running into a cycling training regimen. They emphasize the need for careful planning and adaptation to increased training loads, as well as the significance of fueling strategies for endurance athletes.   Chapters 00:00 Setting Up a Base Training Camp 14:31 Integrating Running into Cycling Training 28:58 Nutrition and Fueling Strategies for Endurance Sports

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode the crew is talking about how to take your training on the road, intro to training with a power meter, and general vs specific training principles. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this episode of the Matchbox podcast, Dizzle, Kaitlyn Maddox, and Tyler Cloutier discuss various topics related to cycling training, including how to maintain fitness while traveling, and the transition from heart rate training to using a power meter. They provide insights on optimizing training schedules, the importance of recovery, and practical tips for new power meter users. In this conversation, the hosts discuss the integration of power meters, heart rate, and RPE in training and racing. They explore strategies for monitoring performance during races, the importance of analyzing race data post-event, and the balance between training specificity and general endurance. The conversation emphasizes the significance of recovery, consistency in training, and the interconnectedness of various energy systems in cycling performance.   Chapters 00:00 Introduction and Guest Introduction 01:45 Training While Traveling: Maintaining Fitness 12:21 Transitioning to Power Meter Training 23:46 Integrating Power, Heart Rate, and RPE in Training 26:17 Racing Strategies: When to Monitor Power 30:21 Analyzing Race Performance Post-Event 33:03 Training Specificity vs. General Endurance 37:53 Balancing Race Specificity and Periodization 42:03 The Importance of Recovery in Training 45:27 Finding Consistency and Comfort in Training 49:45 Exploring Energy Systems and Their Interconnectedness

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and unfortunately, I actually missed the recording last week but the crew touched on topics like how to prepare for big races and where to allocate resources, what metrics you should use as your limiting factor during endurance sessions, and training through recovery.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss various topics related to cycling, including an upcoming camp, the dynamics of gravel racing, and the importance of coaching versus racing experience for preparing for events like Unbound 200. They also touch on the debate between using heart rate or power metrics for endurance training, emphasizing the need for tailored training approaches based on individual fitness levels and goals. In this conversation, the hosts delve into the intricacies of heart rate training and its application in endurance sports, particularly cycling. They discuss the significance of understanding individual heart rate thresholds and the variability in training responses among athletes. The latter part of the discussion shifts focus to injury recovery, emphasizing the importance of adjusting training goals and maintaining a healthy mindset during rehabilitation. The hosts provide practical advice for athletes dealing with injuries, including the need for a supportive coaching relationship and the importance of nutrition during recovery.   Chapters 00:00 Introduction and Camp Announcement 03:08 Transition to Gravel Racing Dynamics 15:25 Coaching vs. Racing for Unbound 200 23:44 Heart Rate vs. Power in Endurance Sessions 25:25 Understanding Heart Rate and Endurance Training 32:04 Navigating Injuries and Recovery Strategies

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about whether or not it's worthwhile to perform sweat testing to help dial in your nutrition on the bike and ways to improve training effectiveness amidst demanding work and life weeks.   And hey, if you haven't heard, this summer we are hosting a new training camp in the beautiful mountain oasis of Crested Butte, Colorado! We're coining it a Leadville altitude camp, even though it's not actually in Leadville, but really it's for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We only have a handful of spots left and they are fleeting, so don't wait to reach out if you're interested. AND if you book your spot before May 1st you'll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we'll get you more information.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss the significance of sweat testing for athletes, particularly in understanding electrolyte loss during workouts. They explore the importance of sodium and other electrolytes in maintaining performance and hydration, as well as the effects of heat adaptation on sweating and electrolyte balance. The discussion also touches on practical methods for testing sweat composition and the implications for training and nutrition strategies. In this conversation, the hosts discuss the importance of thermoregulation in training, particularly how core temperature data can enhance performance. They explore practical training strategies for individuals with busy lives, emphasizing the need for efficient workouts and the significance of periodization in training. The discussion also touches on nutrition, recovery, and the mental aspects of training, providing valuable insights for athletes looking to optimize their performance.   Chapters 00:00 Understanding Sweat Testing and Its Importance 11:08 The Role of Sodium and Electrolytes in Performance 23:05 Heat Adaptation and Its Effects on Sweating 26:13 Thermoregulation in Training 28:20 Utilizing Core Temperature Data 34:14 Training Strategies for Busy Lives 49:19 Maximizing Training Efficiency  

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about how you can curate your fueling on the bike to work within a budget and our takes on addressing IT band syndrome.   Also, if you haven't heard, this summer we are hosting a new training camp in the beautiful mountain oasis of Crested Butte, Colorado! We're coining it a Leadville altitude camp, even though it's not actually in Leadville, but really it's for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We're keeping the camp small for year one, and there are currently only 6 spots left, so don't wait to reach out if you're interested. AND if you book your spot before May 1st you'll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we'll get you more information.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss the challenges of balancing training and college life, particularly for student athletes. They explore strategies for managing time effectively, fueling on a budget, and utilizing campus resources to enhance training. The importance of maintaining healthy habits and prioritizing sleep is emphasized, along with the need to make informed decisions during this pivotal life stage. In this conversation, the hosts discuss various aspects of cycling, particularly in the context of collegiate sports. They explore how to build connections through cycling, the importance of nutrition and budgeting for cyclists, and the challenges of managing injuries like IT band syndrome. The discussion also delves into the mental side of injury recovery and the significance of maintaining a multifaceted identity beyond cycling.   Chapters 00:00 Introduction and Context of Sea Otter Week 01:04 Balancing Training and College Life 06:55 Nutrition on a Budget for Student Athletes 10:35 Utilizing Campus Resources for Training 17:11 Maintaining Healthy Habits in College 18:25 Building Connections Through Cycling 21:42 Creating Opportunities in Collegiate Cycling 22:30 Nutrition and Budgeting for Cyclists 24:00 Understanding and Managing IT Band Syndrome 29:46 The Mental Side of Injury Recovery 36:07 Finding Identity Beyond Cycling

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about how to train for long ultra events on a time budget, ways to prepare for altitude races when you live at sea level, and whether or not you should be mixing your interval rides with endurance.   Also, we have some exciting news about a new training camp that we're going to be hosting this summer in Crested Butte, Colorado! We're coining it a Leadville altitude camp, even though it's not actually in Leadville, but really it's for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We're keeping the camp small for year one, and there are currently only 6 spots left, so don't wait to reach out if you're interested. AND if you book your spot before May 1st you'll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we'll get you more information.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this episode, the hosts discuss training strategies and nutrition for preparing for a 200-mile gravel ride. They explore the importance of specificity in training, the role of nutrition in endurance rides, and the impact of environmental factors such as heat. The conversation also delves into gut training for carbohydrate intake and the balance between training volume and intensity. The hosts emphasize the thrill of taking on such challenges, even with limited training time. In this conversation, the hosts delve into the complexities of endurance racing, discussing the mental and physical challenges athletes face. They explore the importance of proper training, particularly in relation to altitude events, and the balance between endurance and intensity in training regimens. The discussion emphasizes the need for athletes to understand their limits and prepare adequately for the demands of their chosen events.   Chapters 00:00 Preparing for a 200-Mile Gravel Ride 03:14 Training Strategies and Specificity 05:54 Nutrition for Endurance Rides 08:58 Heat Adaptation and Environmental Considerations 11:56 Gut Training and Carbohydrate Intake 14:57 Balancing Training Volume and Intensity 18:04 The Thrill of the Challenge 25:19 Pushing Limits: The Psychology of Endurance Racing 28:39 Altitude Training: Strategies for Success 41:45 Balancing Endurance and Intensity: Training Insights

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about how to get back into training after getting derailed by sickness, why rest days are important (or are they?), and durability testing. This week's episode is also brought to you by our new friends over at Buy Cycle, the easiest and safest way to sell your bike worldwide. Head over to buycycle.com/matchbox and use the code MATCHBOX30 (all uppercase) for 30% off seller protection. List your bike today and make selling easy! As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss the importance of base training for cyclists recovering from illness or injury, emphasizing the need to prioritize long-term goals over short-term race performance. They also explore the role of strength training in a cyclist's routine, debating the effectiveness of lifting on recovery days versus hard training days, and the potential risks of chronic fatigue from improper training balance. In this conversation, the speakers discuss various aspects of strength training and durability testing for cyclists. They emphasize the importance of maintaining strength while cycling, the need for a consistent testing protocol, and the balance between using metrics and perceived exertion (RPE) in training. The conversation also highlights the significance of customizing tests based on individual race preparations and the evolving nature of training methodologies.   Chapters 00:00 Navigating Recovery and Training Plans 15:01 Strength Training and Recovery Days 27:28 Strength Training for Cyclists 29:00 Durability Testing in Cycling 32:02 Establishing a Consistent Testing Protocol 36:05 Comparing Fresh and Fatigued Performance 39:58 Customizing Tests for Race Preparation 44:03 Balancing Metrics and RPE in Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about maximizing VO2max potential, how to bounce back from ineffective training, and when it makes sense to try reverse periodization.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary This conversation delves into the intricacies of VO2 max, its implications for cycling performance, and the importance of proper training. The hosts discuss signs of a naturally high VO2 max, the significance of structured training for improving fitness levels, and the challenges faced by a listener regarding their FTP and performance. They also explore the concept of reverse periodization in training for ultra marathons, emphasizing the need for specificity in training as the event approaches.   Chapters 00:00 Understanding VO2 Max: Signs and Potential 08:12 Training Insights: FTP and Performance Challenges 19:30 Exploring Reverse Periodization for Ultra Marathon Training

RERUN due to inability to record during the MidSouth last week. Enjoy this previously recorded episode from last season. Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this weeks episode we're talking left/right power imbalances, the basics of goal setting, and getting into some nuances of VO2max training. Today's show is also brought to you by Flow Formulas. We're already a third of the way through 2024 which means if you haven't already dialed in your nutrition plan for the season you'd better get on it stat. Head over to flowformulas.com today and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the coaches discuss topics related to cycling training and racing. They address questions about pedal stroke efficiency, power imbalances, setting goals for races, and VO2 max intervals. They provide insights and recommendations based on their experience as coaches and athletes.   Keywords cycling, training, racing, pedal stroke, power imbalance, goals, VO2 max intervals   Takeaways Having a power meter that measures both left and right power can help identify and address power imbalances in pedal stroke. For most athletes, a power imbalance of 48/52 or 52/48 is not a cause for concern. When setting goals for races, consider factors such as race distance, terrain, and competition level. Pacing strategies should be tailored to the specific race and individual capabilities. VO2 max intervals can be customized based on the type of rider and their specific energy system needs. Tabata-style workouts can be effective for improving VO2 max, but should be used strategically and not as the sole focus of training. Training plans should include a combination of race-specific intervals and general intensity workouts for optimal results. Consider individual factors such as fitness level, training history, and race goals when designing training plans. Experimentation and learning from mistakes are important for building race experience and improving performance.   Titles Setting Goals for Races Customizing VO2 Max Intervals   Sound Bites "What do you recommend to obtain a more even pedal stroke?" "It seems you're yearning for continuous lactate measurement." "How would you recommend her go about pacing for the first few races?"        

Episode 132 - Bike Fit Follow-up, Breaking Up Monotony, and My Legs Hurt, What Gives? Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about some follow up bike fitting discussion, how to structure training with little to work with, and why do my legs hurt? As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary In this conversation, the hosts discuss the intricacies of bike fit, particularly when transitioning from gravel to mountain biking. They emphasize the importance of saddle height, pedal position, and handlebar width for optimal performance and comfort. The discussion also touches on the unique challenges faced by an athlete training in a deployment environment, highlighting the need for a structured training plan that accommodates limited resources and varying stress levels. In this conversation, the hosts explore extreme endurance challenges, innovative training techniques, and the mental aspects of cycling performance. They discuss remarkable feats of endurance, the importance of structured training, and the common physical limitations faced by cyclists. The conversation emphasizes the significance of mental toughness and resilience in overcoming challenges and achieving personal bests in cycling.   Chapters 00:00 Bike Fit Fundamentals 24:58 Training Structure for Unique Environments 33:12 Extreme Endurance Challenges 35:47 Innovative Training Techniques 38:08 Understanding Physical Limitations 47:55 Mental Toughness in Training 58:20 Conclusion and Future Insights

Episode 131 - Cram Training, 24 Hour Relays, and Lifting for Sprinters   Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about ways to train when you're limited on time before your key event, how to best prepare for 24 hours relay racing, and lifting approaches for sprinters.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss effective training strategies for cyclists preparing for upcoming races, focusing on emergency training for an A-race and specific strategies for a 24-hour relay race. They emphasize the importance of maximizing bike volume, functional strength training, and maintaining aerobic capacity while considering the limited time available for preparation. The discussion also touches on the balance between strength training and endurance training, particularly for young athletes with multiple races scheduled. In this conversation, the speakers discuss various aspects of cycling training, focusing on the importance of team dynamics, strength training strategies, and the balance between strength and cycling workouts. They delve into the specifics of weightlifting for sprinters and the role of nutrition and supplements in enhancing performance. The discussion emphasizes the need for tailored training approaches and the significance of maintaining a fun and engaging training environment.   Chapters 00:00 Emergency Training for A-Race Preparation 15:34 Training Strategies for a 24-Hour Relay Race 23:15 Team Dynamics in Racing 24:46 Strength Training Strategies for Cyclists 30:36 Balancing Strength and Cycling Training 32:20 Weightlifting Insights for Sprinters 39:59 The Role of Nutrition and Supplements in Performance

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about the value of indoor riding vs outdoor riding in the context of mountain biking, what you should add to your weekly training when increasing overall volume, and how to maximize performance amidst an FTP plateau. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this episode, the hosts discuss various topics related to cycling, including saddle sore treatments, the effectiveness of indoor versus outdoor training, and the importance of understanding Training Stress Score (TSS). They emphasize the need for preventative measures against saddle sores, the psychological aspects of training, and how to maximize training volume effectively. The conversation is filled with insights and practical advice for cyclists looking to improve their performance and well-being. In this conversation, the speakers discuss the importance of endurance training, navigating plateaus in performance, and the critical role of durability in cycling. They emphasize that increasing training volume should focus on endurance rather than intensity, and that FTP is not the only metric to consider for performance improvement. The discussion also highlights the significance of nutrition in enhancing durability and overall performance.   Chapters 00:00 Introduction and Listener Feedback 03:02 Saddle Sores: Treatment and Prevention 05:45 Indoor vs Outdoor Training: Zone Two Insights 08:53 Understanding TSS: Trainer vs Trail Rides 11:59 The Psychological Aspect of Training 15:03 Maximizing Training Volume: Adding More Hours 18:04 Final Thoughts and Wrap-Up 19:25 Building Endurance in Training 24:28 Navigating Training Plateaus 37:26 The Importance of Durability in Cycling

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking all things bike fit with special guest, Michael Seiler.  As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, Dizzle and Michael Seiler discuss their coaching journeys, the importance of finding the right coach, and the intricacies of bike fitting. They explore the common mistakes athletes make during bike fits, the significance of mobility in performance, and the nuances of saddle positioning. The discussion emphasizes the collaborative nature of coaching and the need for open communication between athletes and coaches. In this conversation, the speakers delve into the intricacies of bike fitting, focusing on saddle selection, height, and the importance of professional fitting. They discuss how individual anatomy affects saddle choice, the significance of sit bone width, and the common pitfalls of incorrect saddle height. The conversation emphasizes the necessity of regular bike fittings, especially with the evolution of bike technology, to enhance comfort and performance. In this conversation, Adam and Michael Seiler discuss the critical aspects of bike fitting, including the importance of proper fit for performance, the challenges of virtual fittings, the trend of shorter crank arms, and the balance between fitting the bike to the rider and helping the rider adapt to the bike. They emphasize the educational component of bike fitting and the need for ongoing adjustments as athletes improve their strength and flexibility.   Chapters 00:00 Introduction and Background of Coaching Relationships 02:45 The Importance of Finding the Right Coach 06:00 Michael Seiler's Coaching Journey and Bike Fitting 08:59 Understanding the Bike Fitting Process 12:04 Common Mistakes in Bike Fitting 14:50 The Role of Mobility in Performance 17:53 Saddle Positioning and Adjustments 24:56 Saddle Selection: The Personal Fit 31:03 Saddle Height and Positioning 45:02 The Importance of Professional Bike Fitting 48:22 The Importance of Proper Bike Fitting 52:41 Virtual Bike Fitting Challenges 53:10 Short Crank Arm Craze: Pros and Cons 01:00:02 Balancing Bike Fit and Rider Adaptation 01:07:41 Creating a Performance Package for Athletes

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about various benefits of heat training, some things to look out for when trying to avoid burnout, and suggestions for mitigating saddle sores.   Speaking of saddle sores, next week we'll be having a guest on the show who specializes in bike fitting, in addition to being a long-time cyclist and endurance coach. SO if you have any specific questions related to the topic of bike fit, or any other coaching related questions, you can send those to matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out the Matchbox Podcast listener question for. Alright, let's get into it!   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary The conversation delves into the benefits of heat adaptation for athletes, particularly in cycling, discussing the physiological mechanisms behind heat acclimation, the importance of managing stress during training, and the nuances of recovery. The discussion transitions into the challenges of burnout, emphasizing the need for proper nutrition and recovery strategies to rebuild fitness effectively. In this conversation, the hosts delve into the complexities of appetite, burnout, and recovery in athletic training. They discuss the importance of nutrition, the challenges of weight management, and the significance of proper bike fit in preventing saddle sores. The dialogue emphasizes the need for gradual increases in training volume to avoid burnout and highlights various strategies for improving performance and comfort in cycling.   Takeaways Heat acclimation benefits all races, not just hot ones. Sauna sessions can add stress if not managed properly. Riding in heat can be more effective than sauna use. Heat shock proteins play a role in recovery and inflammation. Consistent heat exposure can improve electrolyte balance. Burnout can manifest even with reduced training loads. Nutrition is crucial for rebuilding fitness after burnout. Blood work can help identify deficiencies affecting appetite. Building muscle can help increase appetite and weight. Finding the right balance of training and recovery is essential. Understanding appetite issues can indicate underlying problems. Burnout can be a physiological response to training stress. Recovery periods are essential for preventing burnout. Athletes should focus on sustainable training plans. Nutrition plays a critical role in athletic performance. Weight gain strategies should include proper nutrition and training. Set points can complicate weight management efforts. Gradual increases in training volume are crucial for avoiding burnout. Saddle sores can be a significant issue for cyclists. Finding the right saddle and fit is essential for comfort.   Chapters 00:00 Understanding Heat Adaptation 12:54 Navigating Burnout and Recovery 17:18 Rebuilding Fitness and Nutrition Challenges 28:39 Understanding Appetite and Burnout 29:51 The Importance of Recovery in Training 31:45 Navigating Peak Performance and Burnout 33:07 Shifting Focus from Numbers to Recovery 34:06 The Role of Nutrition in Athletic Performance 36:37 Exploring Weight Gain Strategies 38:07 The Challenge of Set Points in Weight Management 40:05 Increasing Appetite and Caloric Intake 41:01 Avoiding Burnout While Increasing Training Volume 44:15 The Reality of Training Volume Expectations 46:14 Recognizing Signs of Burnout 47:41 Addressing Saddle Sores in Cycling 49:40 Understanding Different Types of Saddle Sores 51:19 Preventative Measures for Saddle Sores 53:23 Finding the Right Saddle for Comfort 55:04 The Impact of Bike Fit on Saddle Sores 57:00 Exploring 3D Printed Saddles for Comfort

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about structuring your training for shorter races and utilizing cross training as it's own focus, as well as in a complementary way to improve your overall performance on the bike.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary In this conversation, the hosts discuss various aspects of training for cycling, particularly focusing on the balance between high-intensity interval training (HIIT) and Zone 2 training for shorter races. They explore the importance of specificity in training, the role of cross-training, and how to effectively prepare for endurance events. The discussion emphasizes the need for a tailored approach to training based on individual strengths and weaknesses, as well as the significance of incorporating race simulations into training regimens. In this conversation, the hosts discuss the integration of cross training into endurance routines, particularly focusing on the balance between cycling and cross-country skiing. They explore the importance of maintaining fitness levels, specifically FTP, while also emphasizing the need for variety in training to enhance overall performance. The discussion highlights practical strategies for athletes to manage their training schedules effectively, adapt to seasonal changes, and embrace new activities for improved fitness.   Takeaways 25 miles is not necessarily short racing. You need a combination of the two. If you only did zone two training, you'd be on your back foot. The quality of high-intensity sessions should be prioritized. Cross-training can help build your aerobic base. You should do tune-up races before your main event. Don't do crazy long zone two. The more specific your training, the more prepared you'll be. Running is beneficial for bone mineral density. Exploiting weaknesses in training is crucial. Cross training can enhance overall athletic performance. Balancing different training modalities is crucial for endurance athletes. Maintaining FTP is important, but not at the expense of overall fitness. Strength training should complement endurance workouts. Athletes should not fear letting their FTP drop during the off-season. Variety in training can lead to better performance outcomes. Scheduling workouts efficiently can help manage time constraints. Listening to your body is key when trying new activities. Cross-country skiing can be a beneficial cross-training activity for cyclists. Taking breaks from cycling can rejuvenate motivation and performance.   Chapters 00:00 Training for Shorter Races: HIIT vs. Zone 2 15:05 Balancing Volume and Intensity in Training 19:57 Cross-Training for Endurance Events 27:56 The Importance of Specificity in Training 29:38 Integrating Cross Training into Endurance Routines 34:00 Balancing Cross Country Skiing and Cycling Training 44:02 Understanding FTP and Its Importance in Training 49:07 Embracing Variety in Training for Better Performance

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're entertaining a follow-up question from our nutrition episode, discussing whether or not sugar water is a viable option for fueling, and should you include easy Z2 in your training?   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss various aspects of nutrition, focusing on the balance between healthy eating and enjoyment. They address listener questions about processed foods, the role of spices, and the importance of understanding food ingredients. The discussion emphasizes the personal nature of dietary choices and the need for mindful eating without falling into extremes. In this conversation, the hosts delve into various aspects of nutrition and training for endurance athletes. They discuss the balance between antioxidants and protein intake, the differences between homemade and pre-formulated sports drinks, and the critical role of electrolytes in hydration. The conversation also explores the debate over training intensity, particularly the effectiveness of zone one versus zone two training, and emphasizes the importance of balancing data analysis with personal perception of effort during training.   Takeaways Nutrition is a personal journey that requires experimentation. The healthfulness of food is often determined by its ingredients list. Spices can enhance the flavor and healthfulness of meals. Cooking at home allows for better control over food quality. Processed foods can vary widely in healthfulness based on ingredients. Meal prepping can help maintain a healthy diet without daily cooking. Enjoyment of food is crucial for sustainable healthy eating. Mindful eating helps avoid extremes and promotes balance. Whole foods are generally healthier than processed options. Understanding food processing helps make better dietary choices. Antioxidants are abundant in vegetables compared to pasta. Post-ride nutrition should include both antioxidants and protein. Pre-formulated sports drinks offer optimal absorption ratios. Homemade drink mixes can be effective but may lack precision. Electrolytes are crucial for hydration during endurance activities. Training intensity should be tailored to individual goals. Zone one training may not provide sufficient training load. Listening to your body is essential in training. Data can enhance training but shouldn't overshadow personal experience. Hyponatremia can be more dangerous than dehydration.   Chapters 00:00 Introduction and Listener Feedback 01:03 Nutrition and Processed Foods Discussion 05:59 The Role of Spices in Healthy Eating 12:14 Understanding Food Processing and Ingredients 20:04 Balancing Healthy Eating with Enjoyment 22:55 Mindful Eating and Avoiding Extremes 24:53 Antioxidants vs. Protein: The Nutritional Balance 26:21 Homemade vs. Pre-formulated Sports Drinks 30:40 The Importance of Electrolytes in Hydration 35:45 Training Intensity: Zone One vs. Zone Two 40:51 Data vs. Feel: The Balance in Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking volume for the everyday athlete, whether it's ok to increase intensity of endurance rides, and is one month of structure enough to prepare for events? As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords time-crunched athletes, training volume, endurance training, intensity management, cycling performance, athlete coaching, training advice, fitness goals, periodization, training strategies, autonomic nervous system, training stress, structured training, intensity, recovery, magic workout, training plans, balance, motivation Summary The conversation delves into the challenges faced by time-crunched athletes, particularly those who train less than six hours a week. The hosts discuss the implications of training volume and intensity, emphasizing the importance of structured training and the need for realistic expectations. They also explore strategies for maximizing training effectiveness within limited time constraints, including the significance of periodization and the management of intensity during base training. In this conversation, the speakers delve into the intricacies of training, focusing on the autonomic nervous system's response to stress, the importance of structured training, and the balance between intensity and recovery. They discuss common misconceptions about training, such as the idea of a 'magic workout,' and emphasize the need for simplicity in training plans. The conversation also touches on the challenges of maintaining motivation and finding balance in training amidst life's demands. Takeaways Training volume is crucial for performance improvement. Time-crunched athletes need practical advice tailored to their situation. Six hours per week is often considered the minimum for effective training. Intensity management is key for endurance training. Cumulative fatigue can impact long-term performance. Periodization helps in adapting training stimuli over time. Training less than six hours can lead to maintenance mode. Realistic expectations are important for time-crunched athletes. Mixing intensity in base training can stress the nervous system. Specificity in training plans is essential for achieving goals. The autonomic nervous system reacts to training stress like an on-off switch. Structured training and increased volume can lead to better performance. It's important to avoid pushing to the edge of fatigue all year long. There is no magic workout that guarantees quick results. Simplicity in training plans can enhance consistency and effectiveness. Finding balance in training and life is crucial for long-term success. Any structured training is better than none, even if it's short-term. Training should be enjoyable to maintain motivation. Motivation can wane if training becomes a chore. Breaking workouts into smaller, manageable parts can help maintain motivation. Titles Maximizing Performance for Time-Crunched Athletes The Balance of Volume and Intensity in Training Strategies for Everyday Athletes Understanding the Needs of Time-Crunched Cyclists Navigating Training Intensity for Optimal Results Sound Bites "Not everyone is on Strava." "Six hours is like the bottom." "You just need to ride your bike more." "You can get extremely granular with this." "It's easier to understand the detrimental effects." "There's not a magic formula that they're using." "Training is really simple." "One month is enough." "Any structure is going to be better than no structure." "Training should be fun." "Sometimes you just have to kind of push through that." Chapters 00:00 Understanding Time-Crunched Athletes 22:20 Navigating Intensity in Base Training 32:14 Understanding the Autonomic Nervous System and Training Stress 34:49 The Importance of Structured Training and Volume 36:47 Balancing Training Intensity and Recovery 39:14 The Myth of the Magic Workout 42:11 Simplicity in Training Plans 44:07 Finding Balance in Training and Life 51:06 Motivation: The Key to Consistent Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're doing things a little different. After some discussions earlier in the week on nutrition with Dylan and Ignition coach, Will Pfeiffer, Drew decided we should bring the conversation to the studio. So this is somewhat of an open discussion on general nutrition and some of the things we think about when selecting foods off the bike. For more in depth or specific information on this topic, we would definitely recommend consulting a professional in this space.    As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, Dizzle and his guests delve into the critical role of nutrition in cycling performance, exploring various diets, particularly the benefits of a whole food plant-based diet. They discuss the importance of whole foods over processed options, the challenges of meeting protein needs on a plant-based diet, and the implications of cholesterol in athletes' diets. The conversation emphasizes individual dietary needs and the importance of regular health assessments to optimize performance and health. In this conversation, the speakers discuss the importance of blood work and lipid panels in understanding individual health metrics, particularly cholesterol levels. They emphasize the need for personalized nutrition, especially regarding controversial foods like eggs. The discussion shifts to the benefits of a whole foods diet versus processed foods, highlighting the significance of natural food sources. The conversation also touches on the ethics of meat consumption and the importance of sourcing quality animal products. Finally, they explore how nutrition directly impacts athletic performance, stressing the long-term benefits of disciplined dietary choices. Takeaways Nutrition is crucial for cycling performance. A whole food plant-based diet can enhance health span. Whole foods help maintain stable blood glucose levels. Athletes need to be mindful of their protein intake. Cholesterol in the diet can affect cardiovascular health. Individual responses to diets can vary significantly. Regular health assessments are important for athletes. Processed foods can undermine dietary benefits. Antioxidants from whole foods aid in recovery. Dietary choices should be tailored to individual needs. Everyone should get blood work done. InsideTracker offers comprehensive blood analysis. Cholesterol responses to eggs vary by individual. Nutrition must be individualized for optimal health. Whole foods are essential for a healthy diet. Processed foods can trick the body into overeating. Cooking at home promotes healthier eating habits. Iron from natural sources is more beneficial than supplements. Quality of meat matters in dietary choices. Nutrition significantly impacts athletic performance. Titles Unlocking Cycling Performance Through Nutrition The Vegan Athlete: Health Benefits Explored Whole Foods vs. Processed: The Cycling Diet Debate Protein Power: Meeting Nutritional Needs on a Plant-Based Diet Cholesterol: Understanding Its Role in Athletic Health Personalizing Nutrition for Optimal Performance Sound Bites "We never talk about the ramifications of our diet." "Whole foods are so important for recovery." "Antioxidants improve recovery." "You have to eat more food when you stop eating meat." "You can have cholesterol in your diet." "Nutrition is such an individual thing." "Everyone should get blood work done." "Eggs are always in controversy." "You have to do some experimentation." "It's hard to eat potatoes, but french fries, it's easy." "If you want to be healthy, you have to cook." "If you're gonna go all in, go all in." Chapters 00:00 The Importance of Nutrition in Cycling 05:52 Dylan's Vegan Journey and Health Benefits 12:13 Whole Foods vs. Processed Foods 17:55 Protein Sources and Macronutrient Needs 23:49 Cholesterol: Myths and Realities 29:59 Individual Nutrition Needs and Testing 39:09 The Importance of Blood Work 40:17 Understanding Lipid Panels and Cholesterol 42:02 Individualized Nutrition: The Egg Controversy 43:39 Whole Foods vs. Processed Foods 45:43 Natural vs. Processed: The Quality of Food 48:46 Iron Sources: Plant-Based vs. Animal Products 50:05 The Ethics of Meat Consumption 52:20 Choosing Quality Red Meat 54:18 The Impact of Nutrition on Performance 01:03:05 Wrapping Up: Nutrition and Athletic Performance

Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress   Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking cadence drills, heart rate fluctuations, and quantifying stress. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords cycling, pedaling drills, heart rate, training adaptations, lactate testing, cycling performance, endurance training, VO2 max, anaerobic sessions, cycling fitness, lactate levels, training stress, recovery, VO2 max, training metrics, subjective training, lactate testing, athlete performance, endurance training, fitness goals Summary In this episode, the hosts discuss various aspects of cycling training, focusing on pedaling drills, heart rate changes with increased training volume, and the use of lactate testing to measure workout intensity. They explore the effectiveness of different pedaling techniques, the implications of heart rate variations, and how to assess the stress of high-intensity sessions. In this conversation, the hosts delve into the complexities of lactate levels and their relationship to training stress, emphasizing that the increase in stress is not linear. They discuss the importance of recovery, especially for older athletes, and the need to listen to one's body rather than relying solely on objective metrics. The practicality of lactate testing is questioned, with the consensus that while it can provide useful information, it may not be worth the hassle for most athletes. The conversation concludes with encouragement for athletes to focus on their training and recovery, especially in light of personal challenges. Takeaways Zone two riding may not be effective without specific drills. High and low cadence training can be beneficial for certain events. Research on cadence training shows mixed results. Single leg drills can help identify muscular imbalances. Preferred cadence varies by cycling discipline. Heart rate can decrease with increased training volume. A decline in heart rate can indicate improved fitness. Lactate testing can provide insights into workout stress. Intensity sessions should be tailored to individual recovery. Understanding lactate levels can help manage training loads. Lactate levels vary among individuals and are not a strict measure of stress. Recovery is crucial, especially for older athletes. Training should balance subjective feelings and objective metrics. Lactate testing can be cumbersome and may not provide significant benefits. Listening to your body is essential for effective training. VO2 max sessions can be more stressful than longer endurance rides. Athletes should focus on their overall training volume and recovery. Subjective experiences can often contradict objective data. It's important to adjust training intensity based on how one feels. Overcoming personal challenges can lead to significant fitness gains. Titles Exploring the Effectiveness of Pedaling Drills Understanding Heart Rate Changes in Cyclists The Role of Lactate Testing in Cycling Performance Maximizing Cycling Efficiency Through Cadence Training Sound Bites "Zone two riding is a waste of time." "I think there is a purpose for everything." "Stress increases exponentially, not linearly." "You need to be aware of your body." "Recovery should be his main focus." "Sometimes training requires subjectivity." "Training is very subjective." "Lactate testing is a pain in the ass." "Lactate checking is too much of a headache." Chapters 00:00 Introduction and Pedaling Drills Discussion 16:47 Heart Rate Changes and Training Adaptations 20:10 Lactate Testing and Intensity Session Stress 22:35 Understanding Lactate Levels and Stress Response 28:28 The Importance of Recovery in Training 34:57 Subjectivity vs. Objectivity in Training Metrics 40:40 The Practicality of Lactate Testing 45:36 Encouragement and Future Outlook for Athletes

Episode 77 - New Year New You - A Conversation on Goal Setting   Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and this week we're having an open discussion on how each of us approach goal setting, for both ourselves and our athletes.    Today's show is also brought to you by Flow Formulas. When it comes to preparing physically for big goal events, people often underestimate the importance of nutrition and the role it plays in affecting your output. Just like with the fitness side of the equation, nutrition requires it's own attention through dedicated digestion training. So while we're just launching into the new year, get a jump start on your nutrition training by heading over to flowformulas.com today and make sure to use the discount code “ignitionpodcast10” for 10% off your order.     As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.  Alright, let's get into it!      For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're each taking some time to talk about takeaways from the 2024 season and how we're looking ahead to 2025.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords 2024 recap, 2025 outlook, training insights, multi-modal training, cycling performance, mindset shift, cross-training benefits, training, endurance, ultra events, coaching, health, performance, volume blocks, race strategy, autonomy, athlete development, reverse periodization, training, athletic identity, recovery, goals, cycling, fitness, lifestyle, performance, endurance Summary In this conversation, the hosts reflect on their experiences in 2024, discussing training insights, the importance of balancing multiple modalities, and the mindset shift towards enjoying training rather than focusing solely on results. They explore the benefits of cross-training, particularly how cross-country skiing can enhance cycling performance, and share personal anecdotes about their training journeys and upcoming goals for 2025. In this conversation, the participants discuss their training experiences, focusing on the balance between endurance events and health considerations. They explore the importance of autonomy in training, the impact of health issues on performance, and the lessons learned from various training blocks. The conversation also touches on future goals and strategies for upcoming races, emphasizing the need for a singular focus in training. In this conversation, the speakers delve into the concept of reverse periodization in training, discussing its potential benefits and challenges. They reflect on their personal journeys as athletes, emphasizing the importance of embracing change and finding balance in their training regimens. The discussion also touches on the significance of recovery, setting future goals, and the joy of being an athlete without the pressures of elite competition. As they look ahead to 2025, they express excitement for new challenges and the lessons learned from their experiences. Takeaways The importance of reflecting on past training experiences. Balancing different training modalities can enhance overall performance. Mindset plays a crucial role in how athletes approach competition. Cross-training, especially with skiing, can significantly benefit cycling. Enjoying the training process can lead to better performance outcomes. Adapting to new environments can present unique challenges and opportunities. Volume training is effective for building endurance and fitness. Technique and skill vary in importance across different sports. Setting realistic goals can help maintain motivation and enjoyment. Community and coaching can enhance training experiences. Kaitlyn plans to focus on ultra endurance events this year. Health issues can significantly impact training and performance. Having a coach can provide accountability and structure. Autonomy in training leads to better performance and satisfaction. Rest and recovery are crucial after intense training blocks. Volume blocks can enhance performance in various race types. Pacing strategies are essential for race success. Dylan learned the importance of recovery after aggressive training. Crit racing lacks the team support that enhances performance. A singular focus in training can lead to better results. Reverse periodization can enhance specificity in training for events. Embracing radical changes can lead to a more fulfilling athletic experience. Recovery is crucial, especially when implementing intense training blocks. Finding balance in training can lead to better overall health and performance. Setting specific goals can help maintain motivation and focus. Exploring different training methods can provide valuable insights for coaching. The joy of being an athlete can be rediscovered outside of competitive pressures. Planning for recovery is essential when facing injuries or surgery. Maintaining a flexible training approach can lead to better adaptation. Reflecting on past experiences can inform future training strategies. Titles 2024 Recap: Lessons Learned and Future Goals Training Insights: Balancing Multiple Modalities The Shift in Mindset: From Results to Enjoyment Cross-Training: The Key to Enhanced Performance Adapting to Change: Training in New Environments The Importance of Technique in Endurance Sports 2025 Outlook: Setting New Challenges and Goals Sound Bites "I was pretty under-fueled during that time." "I did a 12 hour solo 16 mile lap to get ready." "That's just funny. You know what I mean?" "I had a pretty serious sleep condition." "It truly changed my life." "Don't work harder than you need to." "It's called the self-determination theory." "You need a rest week." "That was a blessing in disguise." "I think I'll probably do volume block again." "I don't have teammates to race with." "I'm chasing results, not arbitrary numbers." "If people want standard coaching, we got that." "I really gotta get on the bike." "Can't wait to do this next year." Chapters 00:00 2024 Recap and 2025 Outlook 03:08 Training Insights and Experiences 05:59 Balancing Multiple Modalities in Training 08:57 The Importance of Technique and Skill 12:04 Adapting to New Environments and Challenges 14:47 Mindset Shift in Competitive Events 18:09 Cross-Training Benefits for Cycling Performance 21:48 Training Focus and Event Planning 24:57 The Impact of Health on Performance 26:14 Autonomy in Training and Coaching 28:07 Dylan's Training Journey and Lessons Learned 35:59 Volume Blocks and Race Performance 42:57 Future Goals and Race Strategy 51:09 Exploring Reverse Periodization in Training 57:36 Radical Changes and Embracing a New Athletic Identity 01:02:47 Transitioning from Elite Racing to a Balanced Lifestyle 01:10:08 Planning for Recovery and Future Goals 01:17:25 Reflections and Looking Ahead to 2025

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking how to execute rest intervals and the most optimal time of day to train.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Keywords rest intervals, training, lactate, heart rate, specificity, power output, interval training, cycling, performance, workout strategies, workout thresholds, optimal workout timing, daily fatigue, gym and cycling balance, training tips Summary In this conversation, the hosts discuss the nuances of rest intervals during high-intensity interval training, particularly focusing on 30-30 workouts. They explore the balance between complete rest and maintaining a low power output during rest periods, emphasizing the importance of specificity in training based on the athlete's goals. The discussion also highlights the significance of lactate management and heart rate recovery, providing insights into optimizing performance during intervals. In this conversation, the speakers discuss various aspects of workout thresholds, optimal timing for workouts, and the balance between gym and cycling sessions. They explore how physiological differences affect performance, the impact of daily fatigue on workout quality, and practical tips for effective training schedules. The discussion emphasizes the importance of personalizing workout times based on individual schedules and energy levels, as well as the significance of fueling before workouts. Takeaways Rest intervals can significantly impact performance during high-intensity workouts. Maintaining a low power output during rest may help clear lactate faster. Specificity in training is crucial for replicating race conditions. Heart rate recovery is as important as lactate clearance during intervals. Different training goals require different approaches to rest intervals. 30-30 workouts should be tailored to the athlete's specific needs and conditions. Maximizing power output often requires understanding personal limits and capabilities. Training on terrain specific to the event can enhance performance. The limiting factor in high-intensity intervals is often lactate buildup. Athletes should push their limits to find their true capabilities during workouts. 500 watts is a minimum threshold for workouts. Optimal workout timing can vary based on individual schedules. Afternoon workouts may yield better performance for many. Daily fatigue can significantly impact workout quality. Fueling before workouts is crucial for performance. Morning workouts may be better for those with busy schedules. Balancing gym and cycling workouts is essential for overall training. Consistency in workout timing leads to better results. Personalizing training schedules can enhance performance. Understanding one's body and energy levels is key to effective training. Titles Mastering Rest Intervals for Optimal Performance The Science Behind Interval Training How to Maximize Your 30-30 Workouts Sound Bites "Your last one should be a failure." "That's your minimum threshold. Yeah." "Over 500, okay." "I shouldn't do cycle cross nats." "There's research on this. Afternoon." "The best time to work out for you is..." "I wouldn't do the gym session as well." Chapters 00:00 Understanding Rest Intervals in Training 10:41 The Importance of Specificity in Interval Training 20:11 Maximizing Power Output in 30-30 Workouts 20:19 Understanding Workout Thresholds 22:03 Optimal Timing for Workouts 25:15 Navigating Daily Fatigue and Workout Timing 30:33 Balancing Gym and Cycling Workouts 36:11 Practical Tips for Effective Training

Episode 120 - All Things Volume Blocks Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about all things volume. Volume blocks are all the rage right now so we get into some of the nitty gritty on the how, what, where, when, and why of implementing them.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords volume training, FTP improvement, endurance training, intensity blocks, cycling training, plateau breaking, structured training, training volume, performance enhancement, cycling events, periodization, training, volume blocks, intensity, cycling, coaching, goal setting, athlete performance   Summary In this conversation, the hosts discuss the intricacies of volume training blocks, particularly in the context of improving FTP and breaking through training plateaus. They explore the structure of volume blocks, the importance of maintaining a controlled intensity, and when to implement such training strategies. The discussion emphasizes the need for consistency and gradual increases in training volume, rather than relying solely on high-volume weeks to achieve performance goals. In this conversation, the hosts discuss various training methodologies, focusing on periodization strategies tailored to specific cycling events. They explore the importance of volume blocks in training, how to effectively prepare for events, and the significance of setting personal goals and accountability in athletic training. The conversation emphasizes the need for individualized coaching to optimize performance and adapt training to each athlete's unique needs.   Takeaways A volume block can help break through training plateaus. Gradually increasing weekly training volume is often more effective than a single high-volume week. Zone two training is crucial during volume blocks to manage intensity and recovery. Volume blocks should be structured carefully to avoid burnout and overtraining. It's important to consider personal schedules and commitments when planning volume training. A volume block is not a magical solution; consistent training is key to improvement. Rest weeks are essential after significant volume increases to allow for recovery. Understanding the difference between volume and intensity blocks is vital for training success. The ultimate goal should guide the structure of training blocks. Monitoring performance after a volume block helps assess its effectiveness. Choosing the right periodization depends on the specific event you're training for. Block periodization with volume is ideal for endurance events. Experimenting with intensity blocks can help break through training plateaus. Consistency in increasing training volume is crucial for performance improvement. Periodizing intensity types in training can prevent plateaus. Training camps are effective for high-volume training. Recovery time is essential after high-volume training blocks. Incorporating intensity before race day is important to avoid flat legs. Setting personal goals and accountability can enhance training effectiveness. Hiring a coach can provide personalized training strategies.   Titles Mastering Volume Training for Peak Performance Breaking Through Plateaus with Volume Blocks The Art of Structuring a Volume Training Week   Sound Bites "Volume block is kind of like that guy..." "Volume block is not a magical key..." "You better get more than 15 hours..." "You want to know at the end of it..." "Training camps have been around forever." "There's no blanket program for training."   Chapters 00:00 Setting the Stage for Volume Training 04:13 Understanding Volume Blocks and Their Purpose 12:32 Structuring a Volume Block Week 17:17 When to Choose Volume Over Intensity 18:16 Choosing the Right Periodization for Training 26:01 Volume Blocks and Event Preparation 29:38 Setting Goals and Accountability in Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about returning to training after forced time off, late season base training, and the balance between less but more and more but less.    Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Keywords training, health, winter fitness, endurance, cycling, recovery, athlete, training plan, aerobic base, intensity Summary In this conversation, Adam and Kaitlyn discuss various training strategies for athletes recovering from health issues and those facing seasonal challenges. They emphasize the importance of gradual progression in training volume, especially for older athletes, and explore how to maintain fitness during winter months. The discussion also covers the balance between training intensity and volume, providing insights on how to optimize training schedules for endurance events. Takeaways It's crucial to gradually build back up to training volume after a break. Older athletes should prioritize recovery and avoid jumping back into high volume training too quickly. Maintaining fitness during winter can be achieved through strategic indoor training and outdoor rides when possible. A proper off-season is essential for mental and physical recovery. Mixing longer rides with shorter, more intense sessions can enhance training effectiveness. Consistency in training is key, but quality should not be sacrificed for quantity. Utilizing favorable weather conditions for training can help maintain fitness levels. Building an aerobic base is a long-term process that accumulates over years. Training plans should be flexible to accommodate personal schedules and life events. It's important to listen to your body and adjust training intensity based on how you feel. Chapters 00:00 Navigating Health and Training After Setbacks 06:22 Maintaining Fitness Through Winter Training 19:51 Optimizing Training Volume and Intensity

Happy Thanksgiving everyone. Enjoy this rerun episode from this time in 2023.   Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and this week we've actually got a guest on the show. We brought in fellow Ignition coach, Curtis Tolson, who shares some wisdom from his long journey through this sport and brings a new perspective to the show. We start with a couple listener questions on how to account for your training over the holiday break and what an alternative base season could look like, before diving into a year-end question I raised on how to go about reviewing your season to determine overall success.   Today's show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.     As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.  Alright, let's get into it!     For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking addressing performance discrepancies between riding on flat terrain vs climbs and whether or not three-a-days should be part of your time-crunched training strategy.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords cycling, training, performance, climbing, flat, endurance, structured training, lactate clearance, power output, cycling fitness, workout volume, training sustainability, quality training, weekly volume, virtual coaching, endurance training, athlete performance, training strategies, cycling, fitness Summary In this conversation, the hosts discuss the challenges faced by a master's cyclist, Peter, who excels in climbing but struggles on flat terrains. They explore various factors affecting performance, including aerodynamics, cadence, and positioning within a group. The discussion transitions to training strategies, emphasizing the importance of structured workouts and maximizing training volume effectively. The hosts provide insights on how to improve flat performance and the benefits of specific training sessions, such as lactate clearance workouts, to enhance endurance and power output. In this conversation, the hosts discuss the balance between workout volume and sustainability, emphasizing the importance of quality training over sheer quantity. They explore the significance of weekly volume in an athlete's training regimen and suggest innovative strategies for fitting training into busy schedules. The discussion also touches on the potential benefits of virtual coaching and community engagement in enhancing the training experience. Takeaways Peter excels in climbing but struggles on flat terrains. Aerodynamics play a crucial role in flat performance. Positioning in a group can significantly impact cycling efficiency. Cadence and leg strength may affect performance on flats. Structured training can help improve weaknesses in cycling. Lactate clearance workouts are beneficial for endurance. Training on flats is essential for overall cycling performance. Mental toughness is key in competitive cycling. Maximizing training volume can lead to better results. Finding effective training strategies is crucial for improvement. Three workouts a day can be unsustainable. Quality training sessions are more beneficial than quantity. Weekly volume is crucial for athlete performance. Two hours of zone two training is more effective than one hour. Innovative training strategies can help busy athletes. Virtual coaching can enhance athlete engagement. Balancing training with personal life is essential. Mental aspects of training time management are important. Sustainability in training leads to better long-term results. Community support can motivate athletes in their training. Titles Climbing vs. Flat Performance: The Cycling Dilemma Maximizing Your Cycling Training: Strategies for Success Understanding Aerodynamics in Cycling Sound Bites "You don't get the chance to stop." "Three workouts a day is a lot." "I want my weekly volume to be increasing." "Quality over quantity." "You can get in that extra volume." "It's like a virtual spin class." "It's just not worth it at that point." Chapters 00:00 Understanding Climbing vs. Flat Performance 14:48 Maximizing Training Volume Effectively 20:12 Balancing Workout Volume and Sustainability 23:12 Quality vs. Quantity in Training Sessions 26:20 The Importance of Weekly Volume in Training 30:46 Innovative Training Strategies for Busy Schedules 32:05 Virtual Coaching and Community Engagement

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about ways to allocate extra time you have available for training and also what it takes to get to the elite level.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords training volume, intensity, endurance, cycling, performance, recovery, heat adaptation, coaching, FTP, racing, aerobic training, elite racing, power-to-weight ratio, training volume, VO2 testing, cycling performance, endurance training, interval training, fitness goals, cross training Summary In this conversation, the hosts discuss training strategies for endurance athletes, focusing on how to maximize performance leading up to key events. They explore the benefits of high volume training blocks versus intensity training, the importance of recovery, and the impact of training schedules on performance. The discussion also touches on the significance of heat adaptation and the role of coaching in achieving athletic goals. In this conversation, the hosts discuss the importance of maintaining aerobic training during work schedules, the commitment required for elite racing, and the significance of power-to-weight ratios in cycling performance. They emphasize the need for consistent training, the evaluation of training volume and intensity, and the role of VO2 testing in understanding an athlete's potential. The conversation also highlights the necessity of variety in training to achieve optimal performance. Takeaways High volume training blocks can significantly enhance performance. It's essential to balance volume and intensity in training. Recovery is crucial, especially for older athletes. Heat adaptation can be beneficial but should be timed carefully. Training schedules should allow for consistent riding to maintain blood volume. Experimenting with different training approaches is necessary for improvement. A coach can provide accountability and objective feedback. Athletes should not fear trying new training methods before events. Maintaining fitness during work schedules can be challenging but is vital. Understanding personal limits and recovery needs is key to training success. Aerobic training is crucial even during busy work schedules. Elite racing requires a significant commitment to training. Power-to-weight ratio is essential for competitive cycling. Different racing styles demand different training approaches. Consistent training is key to improving performance. Training volume and intensity should be evaluated regularly. VO2 testing can provide insights but may not be necessary for all athletes. Variety in training is important to avoid plateaus. Cross-training can be beneficial for overall fitness. Setting realistic goals based on current performance is vital. Titles   Chapters 00:00 Maximizing Training Volume for Upcoming Events 12:07 Balancing Volume and Intensity in Training 22:24 Assessing Training Schedules and Goals 29:00 Commitment to Elite Racing Goals 33:51 The Importance of Consistent Training 40:57 Variety in Training for Optimal Performance

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about ways to use RPE to your advantage and ideas for making those long Z2 rides more fun.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords heart rate, power, RPE, aging athletes, performance testing, training metrics, lactate monitoring, endurance training, FTP, fatigue, athlete recovery, zone two training, endurance rides, motivation, cycling tips, aging athletes, training strategies, podcast recommendations, cycling community, workout rewards Summary In this conversation, the hosts discuss the complexities of training metrics for aging athletes, focusing on the balance between heart rate, power, and RPE (Rate of Perceived Exertion). They explore how these metrics can change with age, the impact of fatigue on performance testing, and the importance of consistency in training. The conversation also touches on the potential of lactate monitoring as a new tool for athletes and emphasizes the need for a multifaceted approach to training metrics. In this conversation, the hosts discuss various aspects of training for athletes, particularly focusing on the aging process and how it affects recovery. They explore strategies to keep training engaging, especially during zone two rides, and emphasize the importance of motivation through podcasts and rewards. Additionally, they highlight the benefits of planning routes and riding with others to enhance the cycling experience. Takeaways Heart rate may be more relevant than power for older athletes. RPE can change as athletes age, affecting workout comparisons. Fatigue significantly impacts performance testing results. Using RPE can help athletes gauge their effort more intuitively. Consistency in training is more important than perfection. Lactate monitoring could provide deeper insights into performance. A multifaceted approach to training metrics is essential. Listening to your body is crucial for recovery and performance. Power zones should be adjusted based on daily performance. Training should focus on functional overreaching for improvement. Recovery takes longer as athletes age. Training strategies should be individualized. Zone two rides can be made engaging without adding intensity. Podcasts can make long rides more enjoyable. Using rewards can motivate athletes during training. Planning interesting routes can enhance the riding experience. Riding with friends can make long rides feel shorter. Mixing up training methods can prevent boredom. Autonomy in training can empower athletes. Incorporating fun elements into training can improve performance. Titles Navigating Training Metrics for Aging Athletes The Heart Rate vs. Power Debate RPE: A Changing Metric for Older Athletes Understanding Fatigue in Performance Testing Sound Bites "RPE changes as you age." "RPE is a measure of what was." "Not every day is going to be perfect." "Lactate monitoring is on the horizon." "Multiple metrics are better than one." "It's so individual." "I like using the reward system." "Grab a buddy to go out and ride with." Chapters 00:00 Heart Rate vs. Power: The Aging Athlete's Dilemma 02:58 Understanding RPE and Its Evolution with Age 06:08 The Role of Fatigue in Performance Testing 08:50 RPE as a Training Metric: Balancing Power and Perception 12:01 The Importance of Consistency in Training 14:56 Exploring Lactate Monitoring and Its Implications 18:13 The Multifaceted Approach to Training Metrics 25:46 Aging and Recovery in Athletes 28:05 Making Zone Two Rides Engaging 31:59 Using Podcasts and Rewards for Motivation 36:32 The Power of Route Planning and Social Riding  

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about Gran Fondo style training and how to incorporate fun rides into your program.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords Gran Fondo, training plan, reverse periodization, fun rides, cycling training, endurance, heat training, mountain biking, intensity, athlete coaching   Summary In this conversation, the hosts discuss how to effectively structure a six-month training plan for a Gran Fondo, emphasizing the importance of specificity in training and the benefits of reverse periodization. They also explore the role of fun rides in a training schedule, highlighting the need for balance between intensity and enjoyment in cycling. The discussion includes practical tips for incorporating heat training and descending practice into the training regimen.   Takeaways Training for a Gran Fondo requires a structured plan. Specificity in training is crucial for performance. Reverse periodization can be beneficial during winter months. Comfort with descending is important for race day. Fun rides are essential for maintaining motivation. Not all fun rides will fit neatly into a training plan. Coaches should allow flexibility for fun rides. Intensity can be balanced with enjoyment in cycling. Heat training can be incorporated easily into workouts. The importance of intrinsic motivation in cycling.   Titles Mastering Gran Fondo Training How to Prepare for a Gran Fondo   Sound Bites "How would you structure a six month training plan?" "Your training should always be specific to the demands." "Reverse periodization makes sense for winter training."   Chapters 00:00 Structuring a Gran Fondo Training Plan 11:04 Reverse Periodization and Training Specificity 20:59 Incorporating Fun Rides into Training 28:03 Balancing Intensity and Enjoyment in Cycling

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're discussing various ways to break through that dreaded FTP plateau and also sharing our thoughts on high intensity interval training during the off-season.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com    Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords FTP, cycling, training volume, intensity, overtraining, goal setting, maintenance intensity, older athletes, VO2 max, endurance   Summary In this conversation, Adam and Dylan discuss strategies for increasing Functional Threshold Power (FTP) in cycling, particularly for athletes who feel stuck at a plateau. They emphasize the importance of training volume, the need to change training intensity and structure, and the significance of setting realistic goals. The discussion also covers the risks of overtraining, the necessity of maximizing training time, and the role of maintenance intensity for older athletes during the off-season.   Takeaways Increasing FTP requires more training volume. Plateaus often result from insufficient training intensity. Changing training structure can help overcome stagnation. Realistic goal setting is crucial for motivation. Overtraining can lead to fatigue and stagnation. Maximizing training time can yield better results. Older athletes should maintain intensity to prevent decline. Maintenance intensity can be beneficial during off-season. VO2 max sessions should be included for maintenance. Training camps can help overload the system effectively.   Titles Avoiding Burnout in Training Breaking Through FTP Plateaus   Sound Bites "You need to be riding more." "You will never get to 400 watts doing less than 10 hours a week." "You can't just keep doing the same thing for five years."   Chapters 00:00 Understanding FTP and Training Goals 02:56 The Importance of Training Volume 06:09 Changing Training Intensity and Structure 09:01 Realistic Expectations and Goal Setting 11:47 Avoiding Overtraining and Fatigue 14:45 Maximizing Training Time and Efficiency 18:02 Exploring High-Intensity Work in Off-Season 30:07 Maintenance Intensity for Older Athletes

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about maximal vs marginal training gains.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com    Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords science, training, maximal gains, marginal gains, recovery, nutrition, cycling, performance, periodization, athlete, FTP, training, recovery, periodization, strength training, advanced techniques, metrics, gut training, heat adaptation, altitude training, race specificity, supplements   Summary In this conversation, the hosts delve into the latest scientific findings, particularly in the realm of training and performance. They discuss the distinction between maximal and marginal gains in training, emphasizing the importance of focusing on foundational aspects such as frequency, volume, and intensity before delving into more niche strategies. The conversation also highlights the critical role of recovery, nutrition, and sleep in optimizing athletic performance, suggesting that these elements may take precedence over training intensity and volume. In this conversation, the speakers discuss various aspects of training for endurance sports, focusing on maximizing FTP gains, the importance of periodization, and the role of strength training. They explore advanced training techniques, the significance of tracking progress through metrics, and the niche areas of gut, heat, and altitude adaptation. The conversation also touches on race specificity and the impact of supplements on performance, concluding with a reflection on the overall training approach.   Takeaways Staying updated with new scientific findings is crucial for athletes. Maximal gains in training should be prioritized over marginal gains. Frequency, volume, and intensity are the foundational elements of training. Recovery and nutrition are essential for optimal performance. Sleep quality significantly impacts athletic performance. Increasing training volume can lead to better fitness outcomes. Athletes often overlook the importance of recovery in their training. Fatigue management is key to maintaining training effectiveness. Periodization is an important aspect of training strategy. Balancing training intensity with recovery is vital for long-term success. Not if they don't train. If they don't train, their FTP won't go up at all. Training is like for the long haul. Periodization is how your training changes over time. Strength training is the next thing I'm reaching for. Altitude training is more important than gut training. Heat adaptation is more important than altitude adaptation. People overestimate how much altitude training gives you. Supplements rank low on the list of gains. Get your annual blood work, kids. That was a long episode.   Titles Maximal Gains: The Key to Training Success Unlocking the Latest in Science for Athletes Strength Training: A Key Component Exploring Advanced Training Techniques   Sound Bites "What's new in science?" "Maximal versus marginal gains in training." "You can't make up for volume by doing more intensity." "Their FTP is gonna go up a boatload." "Training is like for the long haul." "Periodization is how your training changes over time."   Chapters 00:00 Exploring New Scientific Findings 02:10 Maximal vs Marginal Gains in Training 19:47 The Importance of Recovery and Nutrition 29:13 Maximizing FTP Gains Through Training and Recovery 30:44 The Importance of Periodization in Training 31:47 Strength Training: A Key Component 32:16 Exploring Advanced Training Techniques 35:20 Tracking Progress: The Role of Metrics 36:57 Niche Training: Gut, Heat, and Altitude Adaptation 38:39 Race Specificity and Its Impact on Training 40:56 The Role of Supplements in Performance

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about how to turn those commuter junk miles into high quality riding and difference aspects of heat training.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com    Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords cycling, training, endurance, heat acclimation, ultra events, commuting, FTP, marathon, performance, recovery   Summary In this conversation, Adam and Kaitlyn discuss various training strategies for cyclists and runners, focusing on how to maximize commuting miles for training, prepare for ultra events, and acclimate to heat conditions. They provide personalized advice to listeners, emphasizing the importance of recovery, intensity management, and nutrition during training. The discussion highlights the balance between structured workouts and enjoying the process of training, as well as practical tips for adapting to different environmental conditions.   Takeaways Enjoy your commute and make it easier, not harder. Balance intensity and recovery in your training schedule. Commuting miles can be valuable training time. Heat acclimation is crucial for endurance events. Mix in threshold training for better performance. Use heat training strategically during recovery weeks. Consider nutrition strategies for hot conditions. Practice race day nutrition during training. Adjust intensity based on environmental conditions. Running can be enjoyable without strict metrics.   Titles Enjoying the Process of Training Effective Heat Training Techniques   Sound Bites "How can Scott make the most out of his commutes?" "Just enjoy that commute." "Make sure you're recovering enough."   Chapters 00:00 Maximizing Commuting Miles for Training 13:10 Preparing for Ultra Events: Training Insights 25:02 Heat Acclimation Strategies for Endurance Events

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about high intensity training and it's effect on sleep hygiene, before giving our recommendations on power meter options for training on gravel. Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Article referenced: https://www.lesmills.com/us/fit-planet/fitness/hiit-and-sleep/#:~:text=You%20may%20think%20that%20exhausting,it%20can%20do%20the%20reverse!   Keywords sleep quality, CPAP machine, core temperature, high-intensity training, power meters, gravel bikes, sleep hygiene, athlete recovery, sleep apnea, training volume   Summary In this episode, Adam and Kaitlyn discuss various aspects of sleep quality, including the impact of high-intensity training on sleep, the importance of sleep hygiene, and the role of CPAP machines in improving sleep for those with sleep apnea. They also explore the significance of core temperature regulation for better sleep and delve into the topic of power meters for gravel bikes, weighing the pros and cons of different types of power meters.   Takeaways Sleep quality is crucial for overall health and performance. CPAP machines can significantly improve sleep for those with apnea. Core temperature regulation plays a vital role in sleep quality. High-intensity training can negatively impact sleep if not managed properly. Cortisol levels can affect sleep quality and recovery. Power meter pedals may not provide consistent readings compared to other options. Understanding sleep cycles can help improve sleep hygiene. Listening to your body is essential for health and performance. Sleep is the best recovery method for athletes. Choosing the right power meter depends on individual needs and bike setup.   Titles How CPAP Machines Transform Sleep Regulating Sleep: Tips for Athletes   Sound Bites "Sleep is so important." "I feel like a new person." "Sleep hygiene seems to be trending."   Chapters 00:00 Introduction and Listener Engagement 01:21 Understanding Sleep Quality and Its Importance 05:22 The Role of CPAP Machines in Sleep Improvement 09:12 Core Temperature Regulation and Sleep 16:19 High-Intensity Training and Sleep Correlation 24:24 Exploring Power Meters for Gravel Bikes      

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about training to reach peak fitness, how to reduce fatigue cramps in racing, and benefits of creatine for cycling performance.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com    Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Keywords peaking methods, endurance training, cramping, creatine, race performance, cycling, training strategies, athlete coaching, fitness, endurance racing   Summary In this conversation, Adam and Dizzle discuss various training strategies for endurance athletes, focusing on peaking methods, addressing cramping issues, and the role of creatine in performance. They explore how unstructured training can benefit athletes, the importance of race-like efforts, and the physiological aspects of cramping during long races. Additionally, they delve into the benefits of creatine supplementation for short, intense racing disciplines and its impact on performance.   Takeaways Peaking is not just for one day; it's a phase. Maintaining volume after peaking can enhance performance. Unstructured training can help athletes feel fresher and more confident. Cramping often results from fatigue rather than hydration issues. Incorporating race-like efforts in training is crucial for endurance athletes. Creatine can be beneficial for short, intense racing disciplines. Weight gain from creatine is often just water retention. Race experiences help athletes adapt to unknown challenges. Durability workouts can improve performance in long races. Fueling becomes more important during extended efforts.   Titles Mastering Peaking Methods for Endurance Athletes The Power of Creatine: Boosting Race Performance   Sound Bites "I feel way fitter and more confident now." "You need to ride 50 miles just endurance." "I think it is beneficial to take it for those disciplines."   Chapters 00:00 Peaking Methods and Training Strategies 11:38 Addressing Cramping in Endurance Racing 21:08 The Role of Creatine in Performance

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're discussing methods for finding max HR, addressing cycling-induced back pain, and periodization alternatives for working professionals.    Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Keywords maximum heart rate, cycling, back pain, training plans, amateur cyclists, heart rate monitor, lactate threshold, strength training, aerobic capacity, cycling injuries   Summary In this conversation, the hosts discuss various aspects of cycling training, focusing on how to determine an athlete's maximum heart rate, addressing common issues like back pain while cycling, and the importance of flexibility in training plans for amateur cyclists. They emphasize the significance of understanding heart rate zones, the role of strength training, and the necessity of building aerobic capacity for improved performance.   Takeaways Finding maximum heart rate can be challenging and may require specific tests. Heart rate monitors can sometimes give inaccurate readings during training. Lactate threshold heart rate is often more useful than maximum heart rate for training. Back pain while cycling can stem from various issues, including hip mobility. Strength training should target specific deficiencies to avoid imbalances. Shorter crank lengths can help alleviate back pain for some cyclists. Mobility exercises are crucial for addressing underlying issues related to back pain. Amateur cyclists should focus on building aerobic capacity rather than just intensity. Training plans should be flexible to accommodate life changes and availability. It's common for athletes to overestimate their training capacity.   Titles Conquering Back Pain: Solutions for Cyclists Flexible Training Plans for the Everyday Cyclist   Sound Bites "What is the best way to find an athlete's maximum heart rate?" "If your max that you've seen is 196, then 140s for your hard efforts is way too low." "I highly doubt David's power meter is off to the point where he'd be doing too low of power."   Chapters 00:00 Understanding Maximum Heart Rate in Athletes 13:50 Addressing Back Pain While Cycling 27:57 Training Flexibility for Amateur Cyclists

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're discussing how to monitor zone two guidelines, possible research topics for students, and training without power metrics.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary In this conversation, the hosts discuss how to properly adjust zone two training and explore the use of heart rate variability (HRV) monitoring devices. They also provide insights into the Norwegian method of training, which involves more low-intensity zone two training. The hosts emphasize the importance of balancing volume and intensity in training and suggest conducting a study on different zones of zone two training. They also discuss the psychological aspects of endurance training and the correlation between delayed gratification and success. The conversation covers various topics related to psychological aspects of training and the use of metrics in training. The hosts discuss the idea of manipulating feedback to see how it affects performance, the use of power meters and heart rate monitors in interval workouts, and the importance of listening to your body and using RPE (Rate of Perceived Exertion) as a training tool. They also touch on the potential drawbacks of relying too heavily on data and the benefits of training without metrics.   Keywords zone two training, heart rate variability, Morpheus, Norwegian method, volume vs intensity, psychological aspects of endurance training, delayed gratification, psychological aspects, training, feedback manipulation, power meters, heart rate monitors, interval workouts, RPE, Rate of Perceived Exertion, data reliance   Takeaways Adjusting zone two training can be done using heart rate variability (HRV) monitoring devices like Morpheus. The Norwegian method of training involves more low-intensity zone two training. Balancing volume and intensity is crucial for effective training. Conducting a study on different zones of zone two training can fill a gap in the literature. Psychological aspects, such as self-control and delayed gratification, play a role in endurance training success. Manipulating feedback can be an interesting experiment to see how it affects performance. Using power meters and heart rate monitors can be helpful in interval workouts, but RPE is also a valuable training tool. Don't let the metrics overwhelm you and prevent you from training. Trust your body and listen to how you're feeling. Training without metrics can be a liberating and enjoyable experience. Relying too heavily on data can be a crutch and may prevent you from fully tuning in to your body's signals.   Titles Balancing Volume and Intensity in Training The Norwegian Method: More Low-Intensity Zone Two Training The Value of RPE as a Training Tool The Drawbacks of Relying Too Heavily on Data   Sound Bites "How to properly adjust your zone two training" "The use of heart rate variability (HRV) monitoring devices" "The Norwegian method: more low-intensity zone two training" "Manipulating feedback and seeing how it affects future performance." "Garmin and Wahoo, the first one of them that can get RPE on your bike computer, they're gonna blow everybody out of the water." "Don't let the metrics overwhelm you to the point where it paralyzes you."   Chapters 00:00 Properly Adjusting Zone Two Training and HRV Monitoring Devices 11:35 Conducting a Study on Different Zones of Zone Two Training 29:20 The Value of RPE as a Training Tool 35:20 The Drawbacks of Data Reliance

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're discussing how to incorporate intensity into a mountain bikers training plan, ways to improve ability to execute tempo intervals, and we end with some lighthearted follow up discussion on sleep tactics.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary In this conversation, Adam and Kaitlyn discuss how mountain bikers can incorporate intensity and structured workouts into their training plans. They explore the idea of using mountain bike sessions as intensity days and provide insights on how to structure these rides. They also discuss the importance of handling the bike at high heart rates and the benefits of specific, targeted intensity workouts. In the second part of the conversation, they address the challenge of maintaining heart rate within the tempo zone during long intervals and provide strategies to improve efficiency. They also discuss the limitations of different training metrics and the importance of adjusting workouts based on external factors like core temperature and altitude. The conversation ends with a lighthearted discussion on podcasts to fall asleep to.   Keywords mountain biking, intensity, structured workouts, heart rate, tempo, efficiency, training metrics, core temperature, altitude, podcasts   Takeaways Mountain bikers can incorporate intensity into their training by using mountain bike sessions as intensity days. Efficiency while descending is important for mountain bike racing, so it's beneficial to practice handling the bike at high heart rates. Long tempo intervals can be challenging to maintain heart rate within the tempo zone, but strategies like adjusting power, using RPE, and chunking the workout can help improve efficiency. Different training metrics have their limitations, and it's beneficial to consider multiple metrics and consult with a coach for a holistic approach. External factors like core temperature and altitude can affect performance during workouts, and adjustments may be necessary. Listening to podcasts that are interesting but not too engaging can help with sleep latency by keeping the mind focused and preventing wandering thoughts.   Titles Podcasts to Fall Asleep to: Finding the Right Balance Strategies to Improve Efficiency in Long Tempo Intervals   Sound Bites "Does mountain biking slot into endurance rides or intensity days?" "Intensity days should be structured and specific" "Trail days can have more structure than just riding hard"   Chapters 00:00 Incorporating Intensity and Structured Workouts for Mountain Bikers 03:12 Efficiency and Handling at High Heart Rates in Mountain Biking 09:22 Strategies to Improve Efficiency in Long Tempo Intervals 14:06 Considerations for Training Metrics and External Factors 32:39 Podcasts to Fall Asleep to: Finding the Right Balance

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're discussing whether or not acclimatizing for altitude can be substituted with heat training and how to best execute VO2max intervals.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary The conversation discusses the use of heat acclimation as a substitute for altitude training. The coaches agree that heat acclimation can be a good alternative if altitude training is not possible. Both heat and altitude acclimation increase blood volume, which can help with performance at altitude. However, heat acclimation should not be seen as a replacement for altitude acclimation, as the effects are not as significant. The coaches also discuss the stress on the nervous system during heat and altitude acclimation, and the importance of managing intensity during workouts. They also touch on the genetic variation in response to altitude and the potential benefits of heat acclimation over altitude acclimation. The conversation then transitions to discussing VO2 max intervals and how to approach them. The coaches advise against taking breaks in the middle of intervals and recommend adjusting the power target if necessary. They also emphasize the importance of pacing and mental strategies to push through the challenging moments of VO2 max intervals. Keywords heat acclimation, altitude training, blood volume, nervous system, intensity, genetic variation, VO2 max intervals, pacing, mental strategies Takeaways Heat acclimation can be a substitute for altitude training if altitude acclimation is not possible. Both heat and altitude acclimation increase blood volume, which can benefit performance at altitude. Managing intensity during heat and altitude acclimation is important to avoid excessive stress on the nervous system. There is genetic variation in response to altitude, and individual differences should be considered when planning acclimation strategies. During VO2 max intervals, it is important to pace yourself and avoid taking breaks in the middle of intervals. Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals. Titles Genetic Variation in Response to Altitude Heat Acclimation vs. Altitude Training: Pros and Cons Sound Bites "Heat acclimation and altitude acclimation increase blood volume." "The effects of heat and altitude acclimation are not as significant as altitude acclimation alone." "Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals." Chapters 00:00 Heat Acclimation vs. Altitude Training 09:07 Managing Intensity and Stress during Acclimation 12:01 Genetic Variation in Response to Altitude 19:34 Approaching VO2 Max Intervals

The last month has been busy with all of our hosts traveling every week for various racing/events so here's another throwback to an earlier episode.   The MatchBox Podcast - Ep. 5 - Top 5 Training Mistakes Everyday Athletes Make (3/29/22) Individual Top 3 Adam  Lack of consistency and structure - leading to plague Under fueling training/ racing - leading to underperforming Not targeting specific energy systems in a calculated and periodized approach - never maximizing specific improvement potential Drew Not Taking Recovery Serious  Nutrition Playing the Comparison Game Andrew Too hard on easy days (which of course leads to not hard enough on hard days) Under-fueling your rides (especially endurance) Too much obsession with power and not paying enough attention to prescribed sensations (could include some good notes here's about ego and FTP) Doing too much early in the training year when you're fresh, —> burnout when it's time to race 

The Matchbox - Season 2 Episode 37 - Intro/ Outro   Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I'm your host Adam Saban and boy do we have a fun show for you today. We're presenting you with our top 20 maximal to marginal gains, along with some low key debate and banter as we each defend our positions. So stay tuned until the end to find out our take on the most maximal gain you need in your training life.   Today's show is also brought to your by Flow Formulas. All four of us on the Matchbox rely on Flow products to get us through training rides and across finish lines and we highly recommend you try it out too. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off any of their endurance-sport-specific nutrition products and let us know what you think. One of my favorites right now is the vanilla flavored recovery mix which is jam packed with the appropriate ratio of carbohydrates and proteins to fuel your post-workout recovery.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM.  Alright, let's get into it!       For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about some of the important demands of cycling you miss out on when spending too much time riding Zwift, tips for getting a better night's sleep before your big event, and dream cycling destinations in Europe. Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss various topics related to cycling, including exercise time on Zwift versus outside, getting a good night's sleep before a race, and their dream cycling destinations in Europe. They share their experiences and insights, providing tips and advice along the way.   Keywords cycling, Zwift, exercise time, descending, endurance ride, sleep, race preparation, Europe, French Alps, Belgian Cobbled Bergs, Italian Dolomites, gravel races   Takeaways Riding on Zwift can be a great way to enjoy group rides and maintain fitness, but it may not provide the same descending experience as riding outside. When it comes to subtracting descending time from endurance rides, it depends on the specific goals and training plan. In general, it's important to consider the overall ride time and the specific muscles being used. Getting a good night's sleep before a race is important, but the sleep you get throughout the week leading up to the race is even more crucial. Having a sleep routine and prioritizing sleep hygiene can help improve the quality of sleep and reduce pre-race nerves. When it comes to cycling in Europe, there are many exciting destinations to explore, including the French Alps, Belgian Cobbled Bergs, Italian Dolomites, and various gravel races. Adventure riding, mixed-surface routes, and iconic climbs are some of the experiences cyclists look forward to when riding in Europe. Scotland, Ireland, and Iceland are also mentioned as potential cycling destinations in Europe. The hosts express their interest in exploring new places and experiencing different types of riding, both in Europe and other parts of the world.   Titles Dream Cycling Destinations in Europe The Importance of Sleep Leading Up to a Race   Sound Bites "My problem with Zwift is the lack of descending." "Your heart rate can be higher for the descent than it is for the climb." "The sleep that you get the night before the race is a lot less important than the sleep that you get the week leading up to the race."   Chapters 00:00 Introduction and Background 05:23 Considering Descending Time in Endurance Rides 13:01 Getting a Good Night's Sleep Before a Race 25:54 Dream Cycling Destinations in Europe 29:11 Cycling Experiences in Europe 36:27 Conclusion

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about some strategies that can be implemented to improve your chances of success with last minute cram or panic training, as well as some best practices for balancing your training while also working  a labor-intensive job.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, Adam and Kaitlyn discuss training for single speed racing and preparing for a mountain bike race with steep climbs. They provide advice on specific training strategies, including low cadence work and gear selection. They also emphasize the importance of getting comfortable on a single speed bike and developing skills specific to single speed racing. In this conversation, the hosts discuss the challenges faced by a cyclist who has a physically demanding job in construction. They provide suggestions on how to balance training and work, including fueling properly, staying hydrated, and timing nutrient intake. They also recommend structuring the training week with two intensity days on work days and longer endurance rides on weekends. The hosts emphasize the importance of rest and recovery, and acknowledge that the nature of the job may make it difficult to fully recover. They also highlight the advantage of being a crit racer with a limited training schedule.  

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about using saunas for heat adaptation, is trainer time really worth more than riding outside, and single vs dual-sided power meters. Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary The conversation covers topics related to heat adaptation through sauna use, the effectiveness of riding in the heat versus using a sauna, the value of dual-sided power meters versus single-sided power meters, and the importance of power balance in training. The hosts discuss the frequency and duration of sauna sessions for heat adaptation, the impact of heat on workout quality, and the potential benefits of sauna use for altitude acclimation. They also address the question of whether riding in the heat or using a sauna is more effective for heat adaptation. In terms of power meters, they discuss the accuracy and reliability of dual-sided power meters and the potential discrepancies between left and right power. They also consider the impact of different types of power meters on data analysis and coaching decisions. Keywords heat adaptation, sauna use, riding in the heat, dual-sided power meters, single-sided power meters, power balance Takeaways Riding in the heat is more effective for heat adaptation than using a sauna when not riding. For heat adaptation, it is recommended to ride during the hottest part of the day for endurance rides and use the sauna on lower intensity days. Sauna protocols for heat adaptation may involve daily sauna sessions in the first week, followed by less frequent sessions. The use of contrast therapy, such as a cold shower after a sauna session, may help reduce the effects of heat adaptation on sleep. The accuracy and reliability of power meters vary, and dual-sided power meters are generally preferred for more accurate power data. Power balance discrepancies between left and right legs may be more relevant in cases of injury or pain, and consistency in power measurement is important for accurate data analysis. Titles Sauna Protocols for Heat Adaptation The Effectiveness of Dual-Sided Power Meters Sound Bites "Embrace the heat, ride during the hottest part of the day." "The most effective way to use the sauna is immediately after the ride." "60 minutes on the trainer is 60 minutes, you didn't create more time out of nowhere." Chapters 00:00 Heat Adaptation: Riding in the Heat vs. Sauna Use 03:52 Sauna Protocols for Heat Adaptation 08:23 The Effectiveness of Dual-Sided Power Meters 14:03 Considerations for Power Balance in Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about the best strategies for carrying your fluids and nutrition on the bike as well as low calorie density foods. Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   Matchbox Patreon: The Matchbox Patreon https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary The conversation discusses the use of bottles versus backpacks for endurance cycling events, specifically focusing on the Leadville race. The hosts provide their insights and experiences on the topic, considering factors such as aid station accessibility, hydration needs, and temperature conditions. They also touch on the idea of using insulated bladders and the convenience of swapping out bladders in a hydration pack. The conversation concludes with a brief mention of another question from a listener about episode numbers. The conversation discusses the concept of low calorie density foods and how they can help with weight loss and performance. Dylan shares examples of low calorie density meals, such as oatmeal with berries for breakfast and rice, beans, and vegetables for lunch or dinner. The importance of order of operation in eating low calorie density foods is also highlighted. The conversation concludes with a humorous exchange about Dylan's supposed love for barbecue sauce. Overall, the conversation provides insights into how to incorporate low calorie density foods into a cyclist's diet.   Keywords bottles, backpacks, Leadville, endurance cycling, hydration, aid stations, temperature, insulated bladders, swapping bladders, episode numbers, low calorie density foods, weight loss, performance, examples, oatmeal, berries, rice, beans, vegetables, order of operation, barbecue sauce   Takeaways For longer endurance rides or races like Leadville, using both bottles and a backpack is common. Consider the accessibility of aid stations and the time between them when deciding where to store carbs and water. Putting hydration mix or carb mix in the backpack and water in the bottles is a convenient option. Having at least one bottle of clear water is useful for purposes other than hydration. Insulated bladders and DIY solutions for carrying hydration are worth exploring. Pay attention to the correct proportion of water and mix when using a hydration pack. Low calorie density foods can help with weight loss and performance. Examples of low calorie density meals include oatmeal with berries and rice, beans, and vegetables. Order of operation in eating low calorie density foods is important. Barbecue sauce can make low calorie density foods more palatable.   Titles DIY Solutions for Carrying Hydration on Long Rides Exploring the Idea of Insulated Bladders for Cycling Examples of Low Calorie Density Meals for Cyclists Making Low Calorie Density Foods More Palatable with Barbecue Sauce Sound Bites "I'm wondering for Leadville if it would be better to have the Camelback filled with carbs and carbs mix and the bottles filled with water because there are times at Leadville which is difficult to get to your bottles." "I'm always a proponent in that case of putting the hydration mix or your high carb drink mix in your pack." "If your plan is not to have any pure water on your bike, then it doesn't matter, right? Cause you're going to put hydration mix or carb mix in both." "Okay, so like breakfast is the same for me every single morning I do oatmeal and it's not just, it's not just oatmeal. I add, I actually add a bunch of stuff to it. I add, I add peanut butter. I had flax seed. I had chia seed. I berries, blueberries, raspberries, blackberries, banana." "Mm -hmm. yeah, like, anyway, my go -to is like rice, beans, ton of vegetables. I also put a ton of spices on it, then put a ton of barbecue sauce on it. That's probably, other than oatmeal, that's probably my second most consumed meal."   Chapters 00:00 Bottles vs. Backpacks for Endurance Cycling 04:29 Optimizing Hydration Strategies for Leadville 06:30 Using Ice and Insulated Bladders 14:26 Swapping Bladders in a Hydration Pack 19:18 DIY Solutions and Proper Proportions 27:32 The Relationship Between Weight Loss and Performance 33:46 Examples of Low Calorie Density Meals 36:32 Making Low Calorie Density Foods More Palatable

Howdy friends. Welcome back to episode 18 of The Matchbox podcast presented by Ignition Coach Co. I'm your host Adam Saban and I've got a bit of an update to provide for y'all this week. I'm sad to announce that my co-host, Andrew Giniat, is no longer with us. No, not like that, he's just decided to part ways with Ignition Coach Co in lieu of another career opportunity presented to him. SO, until we can find a steady replacement, it'll just be Dylan, Drew, and myself on the show. So this week we're covering the topic of altitude training and acclimation protocols. With some big races at even bigger elevations, we figured this was a timely topic. If you're racing MTB Nationals, Telluride 100, Leadville, SBT, etc, stay tuned to hear our takes on the different approaches you can take to prep for events like these. As always, if you like what you hear share this with your friends and leave us a 5 star review. If you want us to cover a training-related topic in a future episode you can drop an email to info@ignitioncoachco.com with title The Matchbox Podcast or send us a DM through the Ignition instagram page. Alright, let's get into it.    Matchbox Patreon: The Matchbox Patreon   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/       

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking training plan modifications based on setbacks and fun ways to mix in active recovery. Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary Derek is seeking advice on how to adapt his training plan after being sick and missing weeks of training leading up to his A race, the Triple Bypass. He is considering switching his A race to the Pike's Peak Hill Climb. The hosts discuss the concept of A, B, and C priority races and the importance of having multiple goals throughout the season. They emphasize the need to still give your best effort in B and C races and the importance of tapering for A races. They provide specific advice for Derek, suggesting two training blocks with a focus on muscular endurance for the hill climb. In this conversation, Adam and Kaitlyn discuss how walking 18 holes of golf does not count as four hours of zone two training. They explore different ways to incorporate fitness into golf, such as carrying a heavier bag or jogging between shots. They also discuss the idea of turning everyday activities into workouts and the importance of not counting dog walks as training. The conversation ends with a discussion about automated motorized bag carriers for golf clubs.   Keywords training plan, adapt, sickness, missed training, A race, B race, C race, priority races, goals, tapering, Pike's Peak Hill Climb, Triple Bypass, muscular endurance, golf, fitness, training, walking, jogging, everyday activities, dog walks, motorized bag carriers   Takeaways Having multiple goals throughout the season is healthy and allows for flexibility in adjusting race plans. A, B, and C priority races require different levels of tapering and preparation. Switching the focus to a different A race may require adjusting training blocks and incorporating specific workouts for the new event. It's important to give your best effort in all races, regardless of priority level. Panic training, or cramming in a lot of training right before an event, is not recommended. Adjusting training plans based on life circumstances or changing priorities is a normal part of the training process. Walking 18 holes of golf does not count as four hours of zone two training. Carrying a heavier bag or jogging between shots can help incorporate fitness into golf. Turning everyday activities into workouts can be a way to get more activity in. Dog walks should not be counted as training. Automated motorized bag carriers are available for golf clubs.   Titles Avoiding Panic Training Adapting Training Plans After Sickness Incorporating Fitness into Golf Turning Everyday Activities into Workouts   Sound Bites "I think putting all your eggs in like one basket for an entire year or season is just like dangerous." "If you don't put an emphasis on certain races or times of the year at least, you're probably just going to be kind of mediocre all the time." "You should still be going out there, giving it your best effort, whatever that looks like." "You definitely want to switch that focus sooner rather than later." "No, it definitely does not count as four hours of zone two." "Make your bag 30 pounds and then carry that for 18 holes."   Chapters 00:00 Adapting Training Plans After Sickness 02:07 Understanding A, B, and C Priority Races 06:28 Switching A Races and Adjusting Training Blocks 09:40 The Importance of Giving Your Best Effort in All Races 14:32 Avoiding Panic Training 24:01 Incorporating Fitness into Golf 25:58 Turning Everyday Activities into Workouts 28:19 The Importance of Not Counting Dog Walks as Training 34:08 Automated Motorized Bag Carriers for Golf Clubs

Hello everyone. Welcome to the 100th episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode Drew and Kaitlyn took the lead as I was out of town on business. They answer questions on gravel racing group dynamics and how to go about balancing electrolyte replacement to avoid cramping, along with some thoughts on dialing in your nutrition.   Speaking of nutrition, today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this episode of the Matchbox podcast, PRJT D1ZL CLTV and Kaitlyn Maddox discuss various topics related to endurance racing. They provide advice on how to balance effort in larger groups during races, particularly in relation to the Unbound Gravel race. They also discuss strategies for reducing electrolyte loss and cramping during longer races and rides. In this conversation, Kaitlyn and PRJT discuss the importance of electrolyte intake for athletes, particularly endurance athletes. They emphasize the need for proper hydration and the role of sodium in preventing cramps. They also discuss the importance of testing different drink mixes and training the gut to handle higher carbohydrate intake. The conversation provides practical tips for athletes to optimize their performance and avoid GI distress.   Keywords endurance racing, Unbound Gravel, group riding, effort, electrolyte loss, cramping, electrolytes, hydration, sodium, cramps, drink mixes, carbohydrate intake, GI distress   Takeaways Balancing effort in larger groups during races can be challenging, but it's important to consider your goals and the distance of the race. For longer races, it's recommended to start conservatively and gradually increase effort as the race progresses. Cramping during endurance events can have multiple causes, including electrolyte loss and muscle fatigue. Getting tested for sodium levels and adjusting electrolyte intake accordingly can help prevent cramping. Preloading with electrolyte supplements before a race can also be beneficial. Proper hydration and electrolyte intake are crucial for athletes, especially endurance athletes. Sodium plays a key role in preventing cramps, and athletes should not be afraid to consume salt. Testing different drink mixes and finding the one that causes the least GI distress is important. Training the gut to handle higher carbohydrate intake can help improve performance.   Titles Balancing Effort in Larger Groups During Races The Importance of Goal Setting in Endurance Racing Sodium: The Key to Preventing Cramps Training the Gut for Higher Carbohydrate Intake   Sound Bites "Balancing effort in larger groups going fast, but feeling like I wasn't working hard enough." "The longer the race, the more cautious you have to be." "If you're gonna go to a group at the end, you gotta be confident in your sprint." "Just salt your food too. Pays better." "Salt is bad for you, but as an athlete, if you're a high sodium sweater, then I don't exactly think I need to cut it out of my diet that much." "I'd say more is better."   Chapters 00:00 Introduction and Unbound Gravel Racing 01:26 Balancing Effort in Larger Groups During Races 13:49 Strategies for Reducing Electrolyte Loss and Cramping 23:25 The Role of Sodium in Preventing Cramps 24:22 Testing and Finding the Right Drink Mix 28:13 Dealing with GI Distress and Carbohydrate Intake

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode Dylan and I are answering questions on heat adaptations, fueling with drink mix vs gels, and whether or not to use Zwift or other platforms as a replacement for TrainingPeaks for plan building and workout analysis.   Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, Adam and Dylan discuss various topics related to training and nutrition for cycling. They address the question of whether to prioritize heat adaptation during training or focus on maximum power output. They also discuss the use of flavorless gels for fueling during races and the importance of experimenting with nutrition in training. Additionally, they touch on the use of Zwift as a training platform and recommend TrainingPeaks for its superior analysis and planning capabilities.   Keywords cycling, training, heat adaptation, power output, nutrition, fueling, gels, flavorless gels, race day nutrition, drink mix, TrainingPeaks, Zwift   Takeaways Heat adaptation during training can be beneficial for performance in hot race conditions. Experimenting with nutrition in training is crucial to finding what works best for individual needs. Flavorless gels can be easier to stomach during long races and can prevent flavor fatigue. Using a combination of gels and drink mix for fueling during races can provide both hydration and carbohydrates. TrainingPeaks is recommended as a superior platform for training analysis and planning compared to Zwift.   Titles Finding the Right Fueling Strategy for Long Races Balancing Heat Adaptation and Power Output in Training   Sound Bites "Should you stick to zone two power or zone two heart rate?" "What brand of flavorless gels would you all recommend?" "Can Zwift be a substitute for TrainingPeaks?"   Chapters 00:00 Balancing Heat Adaptation and Power Output 08:16 The Benefits of Flavorless Gels 17:01 TrainingPeaks vs Zwift

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this weeks mini episode Drew and I are answering a question on how one can determine their potential in sport and the role coaches play in doing so. Today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary The conversation revolves around the topic of talent versus hard work in athletics, specifically in the context of determining an athlete's potential for success. The hosts discuss the importance of discipline and dedication in achieving athletic goals, emphasizing that talent alone is not enough. They also highlight the role of coaches in assessing an athlete's potential and providing guidance. The conversation concludes with the idea that setting realistic expectations and breaking down big goals into smaller milestones can help maintain motivation and drive.   Keywords talent, hard work, athletes, training, potential, coaching, discipline, dedication, motivation, goals   Takeaways Talent alone is not enough to achieve athletic success; discipline and dedication are crucial. Coaches can assess an athlete's potential based on their work ethic and consistency. Setting realistic expectations and breaking down big goals into smaller milestones can help maintain motivation. Discipline is the underlying aspect that keeps athletes coming back day after day.   Titles The Key to Long-Term Success: Discipline The Role of Talent and Hard Work in Athletic Success   Sound Bites "I can't look at somebody's power files and say, you're going to make it." "Consistency and dedication are key to reaching the elite level." "Motivation, dedication, discipline - the progression towards success."   Chapters 00:00 Introduction and Question from Tyler 03:24 The Importance of Consistency and Dedication 07:03 Motivation, Dedication, and Discipline 09:26 The Role of Discipline in Long-Term Success 11:06 Assessing Potential and Setting Realistic Expectations 15:15 Maintaining Motivation through Short-Term Goals