Podcasts about Alight

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 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

Gab Marcotti and Julien Laurens break down two classic clashes in the Champions League semifinals, as PSG take a slim advantage back to Paris and Inter and Barcelona finish level in a thriller.  Learn more about your ad choices. Visit podcastchoices.com/adchoices

Gab Marcotti and Julien Laurens break down two classic clashes in the Champions League semifinals, as PSG take a slim advantage back to Paris and Inter and Barcelona finish level in a thriller.  Learn more about your ad choices. Visit podcastchoices.com/adchoices

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

Today I have the honor and the pleasure to speak once again with celebrated poet and physician, Fady Joudah. The last time Fady was on the podcast was in November, 2023, shortly after the outbreak of war in Gaza. At that point we spoke about the impossibility of, even then, quantifying the genocide. Today we focus on the politics of language—in particular, the distinction Fady Joudah makes between Palestine in English, and Palestine in Arabic. We speak too of the need for and limitations of solidarity, and finish with a reading and discussion of one of Fady Joudah's most remarkable and stunning poems, “Truth is Never Finished.”  Fady Joudah is a Palestinian American physician, poet, and translator. He was born in Austin, Texas, and grew up in Libya and Saudi Arabia. He was educated at the University of Georgia, the Medical College of Georgia, and the University of Texas Health Sciences in Houston. In 2002 and 2005 he worked with Doctors Without Borders in Zambia and Sudan, respectively.Joudah's debut collection of poetry, The Earth in the Attic (2008), won the 2007 Yale Series of Younger Poets competition, chosen by Louise Glück. Joudah followed his second book of poetry, Alight (2013) with Textu (2014), a collection of poems written on a cell phone wherein each piece is exactly 160 characters long. His fourth collection is Footnotes in the Order of Disappearance (2018).  In 2014, Joudah was a Guggenheim Fellow in poetry. As critic Charles Bainbridge observed in a 2008 Guardian review of The Earth in the Attic, “Joudah's poetry thrives on dramatic shifts in perspective, on continually challenging received notions.”Joudah translated  several collections of Palestinian poet Mahmoud Darwish's work in The Butterfly's Burden (2006), which won the Banipal prize from the UK and was a finalist for the PEN Award for Poetry in Translation; and in If I Were Another, which won a PEN USA award in 2010. His translation of Ghassan Zaqtan's Like a Straw Bird It Follows Me (2012) won the Griffin International Poetry Prize in 2013. His other translations include Amjad Nasser's Petra: The Concealed Rose and A Map of Signs and Scents.Joudah lives with his family in Houston, where he works as a physician of internal medicine.

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

Massive star explosions may have triggered two mass extinctions in Earth's past. Actively feeding supermassive black holes could be good for life. The Large Magellanic Cloud may have a supermassive black hole. Astronomers may now have a better understanding of a repeating radio signal coming from deep space, Become a supporter of this podcast: https://www.spreaker.com/podcast/made-of-stars--4746260/support.

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?"        

Fady Joudah is an esteemed Palestinian Poet/Activist. And we had a great long conversation with him about poetry and resistance, conditions in Gaza, the difficulty of describing the Palestinian struggle in English, the failure of the west to defend Gaza, and much more. And we finished with Fady reading and deconstructing some of his poetry for us. Bio// Fady Joudah is a Palestinian American physician, poet, and translator. He was born in Austin, Texas, and grew up in Libya and Saudi Arabia. He was educated at the University of Georgia, the Medical College of Georgia, and the University of Texas Health Sciences in Houston. In 2002 and 2005 he worked with Doctors Without Borders in Zambia and Sudan, respectively.Joudah's debut collection of poetry, The Earth in the Attic (2008), won the 2007 Yale Series of Younger Poets competition, chosen by Louise Glück. Joudah followed his second book of poetry, Alight (2013) with Textu (2014), a collection of poems written on a cell phone wherein each piece is exactly 160 characters long. His fourth collection is Footnotes in the Order of Disappearance (2018). In 2014, Joudah was a Guggenheim Fellow in poetry. As critic Charles Bainbridge observed in a 2008 Guardian review of The Earth in the Attic, “Joudah's poetry thrives on dramatic shifts in perspective, on continually challenging received notions.”Joudah translated several collections of Palestinian poet Mahmoud Darwish's work in The Butterfly's Burden (2006), which won the Banipal prize from the UK and was a finalist for the PEN Award for Poetry in Translation; and in If I Were Another, which won a PEN USA award in 2010. His translation of Ghassan Zaqtan's Like a Straw Bird It Follows Me (2012) won the Griffin International Poetry Prize in 2013. His other translations include Amjad Nasser's Petra: The Concealed Rose and A Map of Signs and Scents.Joudah lives with his family in Houston, where he works as a physician of internal medicine.—————-Outro- "Green and Red Blues" by MoodyLinks//+ Fady Joudah: https://www.poetryfoundation.org/poets/fady-joudahFollow Green and Red// +G&R Linktree: ⁠⁠⁠https://linktr.ee/greenandredpodcast⁠⁠⁠ +Our rad website: ⁠⁠⁠https://greenandredpodcast.org/⁠⁠⁠ + Join our Discord community (https://discord.gg/vgKnY3sd)+Follow us on Bluesky (https://bsky.app/profile/podcastgreenred.bsky.social)Support the Green and Red Podcast// +Become a Patron at https://www.patreon.com/greenredpodcast +Or make a one time donation here: ⁠⁠⁠https://bit.ly/DonateGandR⁠⁠⁠ Our Networks// +We're part of the Labor Podcast Network: ⁠⁠⁠https://www.laborradionetwork.org/⁠⁠ +We're part of the Anti-Capitalist Podcast Network: linktr.ee/anticapitalistpodcastnetwork +Listen to us on WAMF (90.3 FM) in New Orleans (https://wamf.org/) This is a Green and Red Podcast (@PodcastGreenRed) production. Produced by Bob (@bobbuzzanco) and Scott (@sparki1969). Edited by Isaac.

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

To support the ministry of Immanuel Church visit https://www.immanuelnashville.com/give

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

Being a change-maker in the humanitarian space is universally understood to be driven by the desire to help others. Equally, a love of travel and being motivated by difficult and hard to manage problems can be a huge benefit to working in the sector. Thanks to parents who were avid travellers, and her childhood home in Massachusetts being filled with foreign exchange students, Jocelyn Wyatt grew up curious about the world. After completing a BA in Anthropology at Grinnell College and an MBA from Thunderbird School of Global Management, she was on her way to Washington DC where she got involved in global development work. Her dream career, travelling and doing good, was set. Wyatt is CEO of Alight, a humanitarian organisation where she leads a team of over 3,500 members globally as they work alongside displaced people to co-create high-quality services and programs that address their needs. She’s also the former CEO of IDEO.org, the nonprofit design organisation she co-founded in 2011 after leading IDEO’s social innovation practice, where she spoke widely about how Human Centred Design is changing the social sector. She’s also worked for humanitarian organisations in Kenya and India, is a program advisor to the Clinton Global Initiative, an advisory board member to Marketplace, a board member for Airbnb.org, Whitaker Peace and Development Initiative, and an Aspen Institute First Movers Fellow. Listen in as Vince and Jocelyn discuss being on the ground at IDEO at the birth of Design Thinking, how spending time in cultures very different to her own have shaped her, and how the Human Centred Design Toolkit democratised design. See omnystudio.com/listener for privacy information.

Welcome to episode 77 of Growers Daily! We cover: Perennial Cover Cropping for Clay Soils, No, weeds are not a good thing (necessarily), and what's up at the farm right now    ‼️ Hiring—Produce/Editor Application: https://forms.gle/vnbTTv24NHw52duj8   Links from this episode:  Perennial Cover Crop Video: https://www.youtube.com/watch?v=qXLYLzOJNo8   Book, One Straw Revolution: https://amzn.to/4ghx4Oa     MUSIC TODAY "We Got Something to Talk About" by Alight the Night via https://www.epidemicsound.com         Support our work (

Franco Pisapia, Managing Director, Putco speaks to Bongani Bingwa speaks about several buses being burnt when a fire broke out at the Moloto depot in Mpumalanga.See omnystudio.com/listener for privacy information.

Welcome to episode 76 of Growers Daily! We cover: What are “Beneficials” REALLY, Hydroponics for Small Farms? And the conferences within farm conferences    ‼️ Hiring—Produce/Editor Application: https://forms.gle/vnbTTv24NHw52duj8   Links from this episode:  The Ky hydro farm that shut down: https://apnews.com/article/appharvest-indoor-farming-bankruptcy-martha-stewart-0a32f971f0901510b2de30353b1e0457   Abrupt declines in global fresh water https://earthobservatory.nasa.gov/images/153608/global-freshwater-abruptly-declines      MUSIC TODAY "We Got Something to Talk About" by Alight the Night via https://www.epidemicsound.com         Support our work (

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

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

Thanks to the folks at Alight, A Ukranian family will be together for Christmas for the first time in years,

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

About five weeks remain until President-elect Donald Trump takes the oath of office to begin his second term. Trump vowed in his campaign to limit immigration to the U.S. and carry out mass deportations. Those promises appealed to many voters. We're going to focus on one way that people leave their home countries and arrive in Minnesota — refugee resettlement.During his first term, Trump cut the number of people who were allowed to enter under the country's refugee program. And these numbers have since rebounded due to efforts by the Biden administration and private organizations that work on resettlement.Joining Minnesota Now host Nina Moini to talk about preparing for the next administration is Jocelyn Wyatt, the CEO of Alight, which works with refugees resettling in Minnesota.

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

As key appointments in the Trump administration come into focus, what will they mean for U.S. foreign aid? With high-profile picks such as Robert F. Kennedy Jr. for health secretary and Marco Rubio for secretary of state in the spotlight, all eyes in the development community are on Trump's yet-to-be-announced choice to lead the U.S. Agency for International Development — a decision poised to shape the future of U.S. global engagement. In this episode of our weekly podcast series, Devex President and Editor-in-Chief Raj Kumar is joined by Devex Senior Reporter Adva Saldinger and Nasra Ismail, U.S. enterprise executive director at Alight, to discuss the wide range of possibilities under a Trump presidency. Sign up to the Devex Newswire and our other newsletters: https://www.devex.com/account/newsletters

To support the ministry of Immanuel Church visit https://www.immanuelnashville.com/give

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

Imprisoned people are setting themselves on fire at a US jail. At Red Onion State Prison in Virginia, we examine the racism and abuse that leave them feeling they have no other way to protest. Are these issues isolated to Red Onion, or do they reflect a deeper, systemic problem within US prisons? In this episode: Noel Hanrahan (@PrisonRadio), legal director for Redwood Justice Fund and co-director of Prison Radio Episode credits: This episode was produced by Amy Walters, Sonia Bhagat, and Ashish Malhotra with Sarí el-Khalili, Phillip Lanos, Spencer Cline, Duha Mosaad, Khaled Soltan, Hagir Saleh, Cole Van Miltenburg, and our host, Malika Bilal.  Our sound designer is Alex Roldan. Our video editor is Hisham Abu Salah. Alexandra Locke is The Take's executive producer. Ney Alvarez is Al Jazeera's head of audio. Connect with us: @AJEPodcasts on Twitter, Instagram, Facebook, Threads and YouTube

In this episode, Gerry Scullion speaks with Jocelyn Wyatt, CEO of Alight and former CEO of IDEO.org, about designing resilience in humanitarian aid. They explore Jocelyn's journey, insights into navigating complex political landscapes, and how co-creation and innovation are transforming the humanitarian sector. From tackling climate displacement to supporting communities in crisis, this episode delves into how design can empower displaced populations and redefine humanitarian impact. Subscribe on YouTube Podcast Links https://www.wearealight.org/ https://www.linkedin.com/in/jocelynwyatt/ The Human Centered Design Links https://www.thisishcd.com/ https://www.thisishcd.com/train-your-team https://www.thisishcd.com/community

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

在之前一期关于法国旅行的节目中，我们曾推荐作者栾颖新的随笔集《那个苹果也很好：在巴黎学会自由》，这本书在今年3月获得了第九届单向街书店文学奖【年度旅行写作】奖。 今年9月，她的第二本书《日常的启示：在巴黎知吃思》正式出版，在序中她写道，"表达自己的自由滋味，一旦尝过，就没法放弃"。 今年春天，我们曾邀请作家苏枕书、沈书枝和张天翼三位老友聊了一期《在春天重逢，我们的日子值得大写特写》，沈书枝在那期提到的新书《月亮出来》最近也终于出版。 虽然有各自鲜明的写作风格，但《日常的启示》和《月亮出来》却表达了相近的关注点，比如食物，比如自然，比如生活日常。 今日立冬，主播颠颠约书枝和远在巴黎的颖新一起，为2024年秋天收个尾，聊聊秋天的日常，以及那些和日常相关的写作。 本期影单 《彼得·汉德克：我在森林，也许迟到》/德国/纪录片/2016 本期书单 《日常的启示：在巴黎知吃思》/栾颖新/湖南文艺出版社/灯塔ALight/2024 《月亮出来》/沈书枝/人民文学出版社/2024 《那个苹果也很好：在巴黎学会自由》/栾颖新/湖南文艺出版社/灯塔ALight/2023 《从提问到输出：上野千鹤子的知识生产术》/上野千鹤子[日]/文汇出版社/新经典文化/2024 《拔蒲歌》/沈书枝/人民文学出版社/2019 《白露春分》/辽京/北京十月文艺出版社/新经典文化/2024 本期参与 |嘉宾| 栾颖新，《日常的启示》《那个苹果也很好》作者 沈书枝，《月亮出来》《拔蒲歌》作者 |主播|文案|制作| 颠颠，看理想音频编辑 联系我们 商务bd@vistopia.com.cn 微博@看理想圆桌 小红书@看理想圆桌

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  

Remember that time someone got on the SmackDown! fist? Me either. However, on the September 30th, 2004 episode of WWE SmackDown!, Heidenreich would climb up on the SmackDown! fist. Everyone was in shock as to what he was going to do up here. Would he jump off? No, he decided to read poetry about how he is going to destroy the world. Alight dude. Leading into No Mercy 2004 JBL and The Undertaker have a Last Ride Match! As JBL is in the ring after a match, Orlando Jordan appears in the air, “symbolized” by The Undertaker! Also, we are one week removed from Kurt Angle shooting The Big Show with a tranquilizer gun! The Big Show is now BALD! Say it ain't so!⦁    Deadlock Discord: https://discord.gg/E4BvR4W⦁    Deadlock Shop: https://shop.deadlockpw.com⦁    Deadlock Patreon: https://patreon.com/deadlockpw⦁    Deadlock Twitter: https://twitter.com/deadlockpw⦁    Deadlock Instagram: https://instagram.com/deadlockwrestling⦁    Deadlock Reddit: https://reddit.com/r/deadlockpw⦁    Deadlock Pro Wrestling: http://deadlockpro.com

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      

Send us a textWhen it comes to watching any sort of legal drama, be it television or film, most - if not all - of the scenes that take place inside the courtroom focus on either the lawyers, the judge, or the witness. But when it comes to the jury, we tend to only see them during opening or closing remarks, and even then they almost always act more as a set-piece than a character. Now occasionally you get the shot of a jury reacting to the most sensational part of a case, but for the most part they tend to fade into the background - both literally and figuratively. But as my guest today is wise to point out, when it comes to actually trying a case the jury is perhaps the most scrutinized corner of any courtroom, which is why the best lawyers learn to build a relationship with them. Similar to how a stage actor builds a rapport with their audience, as attorneys we too have to recognize that even when we're not speaking we can still be the center of someone's attention. Anne Redcross Beehler is a litigation attorney who represents corporate and individual clients in a wide range of matters across California and New York.With both civil and criminal experience under her belt, over the past decade Anne's practice has increasingly focused on the real estate industry where she has represented tenants, landlords, and everyone in betweenAnne is also a regular contributor to LAW360 and the Orange County Lawyer, and she has worked for the US Attorney's Office in the Southern District of New York and clerked for the NY State Court of Appeals.This week she sits down to talk about bullying in the law, why sometimes being underestimated can be your best asset, and why My Cousin Vinny is the top legal film of all time.  __________________SHOWNOTESInformation on ALIGHT