The Matchbox - A Cycling Podcast: Recent Episodes
Ignition Coach Co
The Matchbox podcast presented by Ignition Coach Co - a cycling show that covers training-related topics in a discussion-oriented format. Show hosts, Adam Saban and Andrew Giniat, are endurance coaches with Ignition Coach Co who share a passion for expanding their knowledge of endurance training. They are also elite cyclists across various disciplines and often lean on their experiences competing at the highest level to provide unique perspective into the world of bike racing. Tune in each week to find out how you can find that extra match for your next race.
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 you should be following a training plan and how to find your LT1/2.
As always, if you like what you hear, 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 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/
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 the methods we’ve used for tracking nutrition off-the-bike, how to account for changes in FTP throughout the season, and whether we think the benefits of aero helmets outweigh their vented counterparts.
As always, if you like what you hear, 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 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, the crew starts by comparing nutrition tracking apps for endurance athletes, especially tools that integrate with TrainingPeaks. They discuss Hexus, MyFitnessPal, Fuelin, and Chronometer, with a focus on usability, food database quality, barcode scanning, and how tracking can reveal better fueling habits over time.The conversation then shifts to helmet choice for hot races, where the group agrees that for a slow, long event in heat, a ventilated helmet is usually the smarter choice than an aero helmet. They emphasize that heat can hurt performance far more than a small aero gain, especially for athletes who are heat sensitive.Finally, they dive into training metrics like FTP, CTL, ATL, and TSB, discussing how often FTP should be updated and why athletes can get too fixated on these numbers. The crew argues that metrics are useful, but only as tools to guide training—not as the sole measure of fitness or performance.
Timestamps:
- 0:01 — Intro and first question on nutrition tracking apps
- 0:51 — Hexus, MyFitnessPal, and TrainingPeaks integration
- 1:13 — How Hexus works with workout-based meal planning
- 2:37 — Hexus food database limitations vs. MyFitnessPal
- 3:48 — Chronometer recommended as an alternative
- 5:13 — Why periodic food tracking is valuable for athletes
- 6:52 — Protein underconsumption in endurance athletes
- 7:19 — Tracking as a recalibration tool for fueling
- 8:05 — Lessons learned from detailed food logging
- 9:34 — Why excess carbs can become a problem
- 11:19 — Second question: aero helmet vs. heat management
- 12:12 — Helmets are highly rider-dependent
- 12:42 — Wind-tunnel testing example comparing helmets
- 14:50 — Heat sensitivity and why it should change helmet choice
- 15:12 — Heat can reduce performance by tens of watts
- 16:52 — Head cooling and perceived temperature matter a lot
- 17:36 — Cold drinks and cooling tricks improve performance
- 19:07 — Gloves and cooling strategies in racing
- 19:31 — Consensus: choose the ventilated helmet
- 20:20 — Third question: managing FTP changes across the season
- 21:14 — Exert FTP estimates and CTL accuracy
- 22:24 — Why updating FTP matters for TSS and CTL
- 24:05 — How Exert adjusts FTP from breakthrough efforts
- 25:43 — Vecta and WKO FTP estimation discussion
- 26:46 — Why raw KJs may be more useful than obsessing over CTL
- 28:56 — Why CTL “fitness” can be misleading
- 30:04 — Why training should not be programmed purely off TSS
- 31:03 — FTP as a tool for training zones, not the holy grail
- 32:22 — TSB as a more useful short-term freshness metric
- 34:44 — Why recipes from past seasons shouldn’t be copied blindly
- 37:16 — Coaching principles over prebuilt plans
- 38:21 — Wrap-up and sign-off
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 our perspectives on various forms of periodization, how to think about and deal with cramping, and whether or not the HR data you see while watching World Cup XCOs is accurate.
As always, if you like what you hear, 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 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
Episode Summary
In this episode, the hosts answer listener questions about wave periodization, cramping, and heart rate data in elite mountain bike racing. They break down why traditional periodization still tends to outperform more randomized approaches, explain why cramping is often more neurological than nutritional, and discuss why pro athletes’ heart rates can look surprisingly low on broadcast overlays. Throughout the conversation, they emphasize that structure, specificity, and training consistency matter more than trying to overcomplicate the plan.
Timestamps
00:01 — Introduction and first listener question on wave periodization
01:16 — Comparison of normal, reverse, and randomized periodization in a study
03:12 — Why standard periodization appeared to work best
04:49 — Caitlyn’s perspective: keep it simple unless race specificity demands otherwise
05:46 — When wave-like training might make sense for endurance mountain biking
08:33 — Why randomized training can still work, but may be less optimal
10:08 — How mid-season training can accidentally resemble wave periodization
11:01 — Why base blocks don’t necessarily erase VO2 max gains
12:44 — Recovery and fatigue concerns with repeated threshold blocks
14:17 — New question: what to do about cramping
15:27 — Pickle juice, mustard, and why sharp flavors can help cramps
16:25 — Cramping as a fatigue and genetics issue, not just electrolytes
18:27 — Adam shares his experience as a chronic cramper
19:54 — Pushing through cramps versus stopping or stretching
22:42 — Caitlyn mentions a study on spinal cord signaling and fatigue
25:26 — Why cramping is likely a neurological “stop signal”
27:08 — Next question: why elite riders’ heart rates look so low on broadcasts
28:33 — Heart rate variability between athletes and why the numbers can be misleading
31:06 — Elite mountain bikers train for rapid recovery during race surges
32:31 — Broadcast lag and heart-rate lag can affect what viewers see
33:12 — Comparison to elite Ironman athletes and very low heart rates under load
34:27 — Tactical racing can make heart rates look lower than expected
35:01 — Short track racers are so evenly matched that effort can look more controlled
36:28 — Wrap-up and call for more listener questions
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 our own experience with preparing for and racing at altitude as Drew takes on his first Leadville 100 MTB next month.
As always, if you like what you hear, 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 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
Show Notes
Episode Summary
In this episode, the hosts break down how to prepare for high-altitude racing, using Drew’s Leadville build as the main example. They cover acclimatization strategy, heat training, fueling at altitude, iron considerations, pacing, recovery, and how to use ventilation data to better understand effort. The conversation also explores when to introduce intensity at altitude, how much training to do while acclimating, and why respecting altitude is as much psychological as it is physiological.
Timestamps
- 0:01 — Intro: special guest David joins, and the episode topic is introduced
- 0:38 — Drew’s Leadville qualification and the shift to altitude preparation
- 3:01 — Training changes heading into Leadville
- 3:51 — Heat training and sauna use as “poor man’s acclimation”
- 4:50 — Flagstaff plan for acclimatization before Leadville
- 6:30 — Weight cut and nutrition strategy discussion
- 10:02 — Carb needs and fueling changes at altitude
- 13:48 — Iron/ferritin considerations for altitude performance
- 15:21 — Race-specific training, tempo work, and threshold preparation
- 17:51 — Mountain bike specificity and position differences
- 20:50 — Ventilation metrics and how Drew is using TimeWare
- 23:52 — How ventilation data relates to altitude physiology
- 31:19 — Why altitude performance loss is exponential
- 36:31 — When to reintroduce intensity after arriving at altitude
- 39:20 — Recommended ramp-in strategy at 7,000 feet
- 40:30 — Adam’s personal altitude strategy and last-minute arrival approach
- 43:11 — Course familiarity, descents, and why pre-riding matters
- 44:43 — Pacing mistakes at altitude and recovery between efforts
- 47:51 — How many hard altitude sessions to do before race day
- 49:02 — Respect vs. fear: the psychological side of altitude racing
- 51:45 — Why riders underestimate recovery demands at altitude
- 55:20 — Heat training vs. altitude tents and other pre-acclimation tools
- 58:20 — Leadville logistics, weather extremes, and race-day nutrition
- 61:25 — Final takeaways and what Drew will change based on the discussion
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 our own anecdotes with the massive landscape of wearable devices.
As always, if you like what you hear, 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 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Summary:
In this episode, we dive into the evolving world of wearable technology, assessing their real value for athletes and coaches. We explore which metrics matter, the effectiveness of blood work versus wearables, and practical tips for integrating data into training without over-relying on it.
Key Topics:
- The most useful wearable data fields for athletes and coaches
- Personal experiences with Whoop, Garmin, and other devices
- The potential placebo effect of wearables and how to interpret data critically
- The role of sleep tracking and hydration data in performance
- Blood tests vs. wearable metrics: what’s more valuable?
- How to avoid over-analyzing wearable data and maintain intuitive training
- Encouragement to focus on body awareness and subjective feelings alongside tech
- The importance of baseline measurements like heart rate and power meters
- Using daily weigh-ins for hydration and weight management
- The limitations of current norms in blood work and health markers
Timestamps: 00:00 - Introduction and episode overview 00:30 - Common wearable devices discussed and used 01:13 - Wearables that measure beyond heart rate and power 01:53 - Wearables used during rides vs. daily devices 02:22 - Real-time data integration challenges 03:06 - Wearable usage for training impact versus outside activities 03:52 - The utility of Garmin and Whoop for sleep and HRV 04:55 - Using HRV and recovery scores to inform training decisions 06:09 - Research on HRV-guided training and its effectiveness 07:40 - Placebo effects and the psychological influence of wearable data 08:19 - Potential for subjective experience to outweigh wearable metrics 09:47 - The importance of sleep monitoring and behavior changes 12:38 - The psychological impact of wearable feedback on performance 14:36 - When and how coaches use wearable data for big-picture insights 16:15 - The value of blood work and biomarkers over time 27:22 - Advocating for regular blood testing and its potential with AI analysis 30:48 - The limitations of norms in blood work and health markers 31:45 - The benefits of daily weight tracking and hydration awareness 32:04 - Final thoughts on prioritizing blood tests over wearable spending
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 our own perspectives on the integration of AI in the world of training and coaching.
As always, if you like what you hear, 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 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://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 dig into a listener question about whether self-coached athletes should use AI to help build training plans. The conversation explores where AI can be genuinely useful, where it falls short, and why foundational knowledge still matters.The discussion covers practical use cases for AI, including quick research, personalized training feedback, and blood work analysis. The hosts also talk about the limitations of AI-generated plans, especially when it comes to nuance, accountability, and long-term coaching decisions.A key theme of the episode is balance: AI can be a helpful tool, but it works best when paired with training knowledge, self-awareness, and human judgment. The hosts close by weighing whether AI is a 10/10 solution for self-coached athletes, ultimately landing on a more cautious, nuanced recommendation.
Timestamps
- 0:00 — Welcome back and listener question on AI in coaching
- 0:27 — The hosts react to a funny AI-coaching reel
- 1:42 — Concerns about relying on AI to generate thoughts and ideas
- 2:45 — AI for quick research and decision-making
- 4:34 — Why AI can feel “too good” for writing and outlining
- 5:47 — Why self-coached athletes need a foundation of training knowledge
- 6:25 — Can ChatGPT build a training plan?
- 7:23 — The importance of knowing how to prompt AI well
- 9:22 — Where AI struggles with edge-case or nuanced decisions
- 12:01 — Adam explains how he’s been using an AI-generated training plan
- 13:01 — What an AI plan does well: simple, basic, and consistent
- 13:59 — Repetition and limitations in progressive overload
- 15:53 — Why a base level of knowledge still matters
- 16:11 — Joe Friel’s Training Bible as a foundation for self-coaching
- 17:26 — Adam explains how he updates his AI plan daily
- 18:24 — Why coaching adds nuance that generic plans miss
- 19:15 — AI vs. human coaching and personalization
- 21:45 — Training AI to be more direct and less encouraging
- 23:31 — ChatGPT personalities and more advanced models
- 35:21 — Using ChatGPT to analyze blood work
- 37:13 — ChatGPT vs. doctors for athlete optimization
- 39:31 — How much better AI gets when it knows more about you
- 41:30 — Is AI training worth it for a self-coached athlete?
- 43:13 — Why accountability still matters for some athletes
- 44:25 — The human side of coaching before race day
- 45:43 — Final scores: how much the hosts recommend AI for training
- 48:34 — Wrap-up and closing thoughts
Key Takeaways
- AI is useful for speed, research, and idea generation.
- Self-coached athletes need enough training knowledge to judge AI output.
- AI can build a decent plan, but it may miss individual nuance.
- Human coaching still has advantages in accountability and emotional 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’ve got special guests Dirk Friel and Henry Lutz, from TrainingPeaks, to answer all of our burning questions about the platform we all know and love.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Dirk Friel and Henry Lutz from TrainingPeaks discuss the evolution of coaching in endurance sports, the importance of communication between coaches and athletes, and how technology has transformed training practices. They share insights on the role of data in coaching, the significance of emotional feedback, and the future of training methodologies. In this conversation, the speakers delve into the complexities of coaching in the modern age, particularly focusing on the overwhelming amount of data available to athletes and coaches. They discuss the evolution of athlete independence, the importance of integrating feedback mechanisms like RPE, and the advancements in strength training solutions within the TrainingPeaks platform. The conversation highlights the balance between providing valuable data and avoiding information overload, as well as the necessity for coaches to adapt to the changing landscape of athlete training and self-management. This conversation delves into the evolving landscape of athletic training, emphasizing the holistic approach to athlete development, the significance of training metrics, and the future integration of AI in coaching. The speakers discuss the importance of collaboration among coaches, nutritionists, and strength trainers, and how tools like TrainingPeaks can enhance athlete performance through data analysis and trend observation. They also explore the potential of AI to assist coaches without replacing them, ensuring a more personalized training experience for athletes.
Chapters00:00
Introduction to TrainingPeaks and Its Founders
10:16
Evolution of Training and Coaching Practices
20:04
The Importance of Communication in Coaching
28:51
Navigating Data Overload in Coaching
36:14
The Evolution of Athlete Independence
42:07
Integrating RPE and Feedback Mechanisms
50:33
Strength Training Solutions and Integration
51:58
The Holistic Athlete Approach
54:01
Innovations in Training Metrics
57:59
Understanding Training Peaks Metrics
01:00:59
The Art of Training and Trends
01:04:01
Maximizing TrainingPeaks Features
01:12:55
The Future of TrainingPeaks and AI Integration
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the opportunity costs of late-night training, some of the nuances of polarized training, and weighing the pros/cons of new bike day and what to look for in a budget build.
As always, if you like what you hear, 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 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://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
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Timestamps:
00:00 - Race day announcement and course overview at Red River Gorge
02:33 - Course adjustments for accessibility and gravel versus road focus
03:55 - Comparing the riding experience in Townsend and Gorge
06:50 - Post-ride recovery strategies for late-night workouts
08:55 - Impact of workout timing on sleep quality and metabolic health
10:15 - Benefits of early morning workouts and routine transformation
13:19 - Nutrition considerations: carbs, protein, and sleep quality after training
15:37 - How to handle evening training on a budget and nutritional tips
17:34 - The importance of sleep for recovery and adaptation
19:42 - Training focus: polarized model, zones, and intensity distribution
23:06 - Avoiding threshold training pitfalls and balancing energy systems
27:35 - The value of periodization and race-specific training phases
33:28 - Gear advice for entry-level racers: affordable bikes and customization options
36:33 - Upgrading your bike on a budget: used market tips and component choices
44:33 - Conclusions: riding your existing mountain bike and considering used components
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 differences between durability and recoverability, longevity in the sport, and training for really big climbs.
As always, if you like what you hear, 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 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
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
In this episode of the Matchbox Podcast, we explore how endurance athletes, particularly mountain bikers, can optimize durability through training, recovery, and nutrition strategies—whether aiming for multi-day stage races or just enhancing long-term riding capacity. Join us as we discuss practical coaching advice, tapering tactics, and fueling approaches tailored for mountain biking at all levels.
Timestamps:
- (00:00) Introduction and guest Justin McQuerry on race durability concepts
- (02:25) Defining durability: stage racing vs. unbound efforts
- (03:11) How recovery and nutrition influence performance over multiple days
- (04:36) Training implications for multi-day versus one-day races
- (05:16) Importance of mental preparedness and pacing strategy
- (06:42) Considering training specificity and event selection based on goals
- (08:09) The role of stress management and enjoying rides for longevity
- (09:08) Recognizing that recovery, nutrition, and training all contribute to race resilience
- (10:53) Appropriate pacing and mental readiness for stage races
- (12:13) Strategic planning around event selection and realistic preparation
- (13:41) Setting expectations and psychological strategies for surprising race outcomes
- (14:36) The value of a fun and varied training approach for long-term cycling health
- (15:12) Practical tips for older athletes to sustain their cycling longevity
- (16:20) The importance of strength training and enjoyment in maintaining cycling into old age
- (18:50) Managing training structure and avoiding burnout with periodic breaks
- (20:55) Periodization tips: balancing training load and recovery over weeks
- (23:20) The importance of variety in training to prevent staleness and injury
- (24:38) Adapting training based on specific event demands and terrain
- (27:00) Structuring pre-ride preparations: nutrition, riding volume, and bike fit
- (28:22) Training for high-altitude climbs and technical terrain
- (33:29) Incorporating intervals effectively in eight-week prep plans
- (36:32) Cycling-specific endurance strategies, including micro-bursts and sustained efforts
- (38:22) Technical bike setup tips for optimizing climbs and descents on enduro bikes
- (40:27) Nutrition strategies during long mountain bike rides and descending practice
- (42:15) Tapering and peaking: how to arrive fresh yet sharp for your goal ride
- (43:44) Final advice: the importance of feedback and continuous learning
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 while your body is still adjusting to living at altitude, pacing long endurance events with heart rate, and how to prepare for an Ultra.
As always, if you like what you hear, 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 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
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Main Topics:
- Heart rate pacing for long-distance races
- Adjusting training at altitude for optimal performance
- Preparing mentally and physically for ultra-endurance events
- Equipment and nutrition testing for multi-day races
Timestamps:
00:00 - Intro and how questions guide personalized training strategies
02:00 - Heart rate pacing and maximum HR estimation methods
04:00 - Challenges of correlating heart rate with performance at different ages
06:00 - Adjusting pacing based on fitness improvements and race duration
08:00 - Importance of perceived exertion versus strict HR zones
10:00 - Impact of altitude on performance metrics and recovery
12:00 - Training adjustments at altitude: reducing intensity and frequency
14:00 - Focus on threshold work and aerobic base during altitude adaptation
16:00 - How altitude shifts affect muscle fatigue versus aerobic capacity
18:00 - The necessity of slow progression and realistic expectations for altitude adaptation
20:00 - Preparing for ultra-endurance: long rides, gear, and night simulations
22:00 - Equipment testing, nutrition, and logistical considerations for multi-day events
24:00 - Significance of mental resilience and gradual exposure to sleep deprivation scenarios
26:00 - When and how to simulate race conditions without overtraining
28:00 - Analyzing specific event details: terrain, distance, and logistics
30:00 - Final advice: start heavy, practice with gear, and embrace the challenge
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 convert running into cycling fitness and some of the ins and outs of heat training for performance enhancements.
As always, if you like what you hear, 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 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
In this episode, we explore how cycling enthusiasts can adapt their training routines during major life transitions like becoming a parent, and delve into the practical benefits and considerations of heat training for endurance athletes. Whether you’re balancing family and fitness or optimizing your heat adaptation, this discussion offers valuable insights.
Main topics include:
- Transitioning from cycling to running and maintaining aerobic base
- Practical tips for training with a stroller and integrating strength work
- How cycling fitness transfers to running and vice versa
- Structured heat training: active vs. passive methods and optimal timing
- Balancing sauna sessions with regular training volume
- Recommendations for low-volume training focused on general fitness
- Strategic approaches for heat training around competition schedules
Timestamps:
00:00 - Introduction and topic overview
00:30 - Transitioning from cycling to running post-baby
01:21 - Can running replace cycling engine & maintaining aerobic base
02:34 - Endurance benefits of stroller running & form challenges
03:55 - Transferability of fitness from running back to cycling
04:08 - Bone density gains with running versus cycling
05:17 - Building strength at home with body weight & weights
06:21 - Consistency and routine for returning to cycling
07:13 - Working within time constraints and integrating running into a busy schedule
08:34 - Running cadence, form tips, and injury prevention
09:52 - Structured workout ideas: fartlek, intervals, and hormone considerations
12:11 - Weekly training strategies for runners and cyclists
12:53 - Combining running with longer cycling sessions
13:45 - Short, effective VO2 max workouts for endurance gains
15:00 - Heart rate dynamics in running vs. cycling & economy transfer
16:30 - Impact of running economy on heart rate lag
17:08 - Effectiveness of heat training via active (trainer) versus passive (sauna)
18:43 - When to incorporate heat training in your schedule
22:20 - Optimizing heat training for race readiness in different climates
23:27 - Physiological benefits of heat training for blood flow & VO2 max
25:02 - Starting heat training now vs. waiting closer to race day
26:30 - Practical tips for home sauna use & passive heat gains
32:50 - Efficiency considerations: active vs. passive heat methods
37:38 - Balancing heat stress with overall training volume
40:05 - Using core temperature sensors for effective heat training
44:17 - Final thoughts and wrap-up
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 Leadville prep! Training, injury mitigation, and altitude prep.
As always, if you like what you hear, 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 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://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
Main Topics:
- Strategies for reintroducing training after injury, emphasizing conservative ramp-up and volume management
- Importance of base fitness and how aerobic capacity supports high-altitude performance
- Race-specific pacing and intensity focus, especially maintaining tempo to optimize endurance
- Incorporating torque and long sustained climbs for single speed riders
- Altitude acclimation: timing, frequency, and how it influences race performance
- Building durability and fatigue resistance through volume, stacking workouts, and targeted intervals
- Practical training structure during the build phase to surpass fatigue hurdles and extend endurance
- Managing logistics and mental preparation for race day at high elevation
Timestamps: 00:00 - Introduction and podcast goals 00:29 - Incorporating concise questions from listeners 01:16 - Brandon’s background and race goals at Leadville 02:41 - Challenges of single speed racing on steep climbs and long flats 03:40 - Importance of gradual ramp-up after injury recovery 04:48 - Risks of too rapid training progression and injury considerations 05:42 - Chronic injuries and compensatory movement patterns 06:50 - Strategies for conservative ramping and avoiding injury flare-ups 08:15 - Maintaining aerobic base and leveraging it for training efficiency 09:12 - Balancing intensity types: tempo versus high-intensity workouts 10:09 - Race-specific pacing: holding tempo and avoiding over-FTP efforts 11:26 - Focus on VO2 max and lactate threshold in training 12:12 - Adapting training zones for altitude and single speed specificity 13:28 - Role of torque intervals, especially for single speed riders 14:55 - Climbing and torque interval recommendations based on geographic location 15:00 - Adjusting training volume and intensity to build endurance 16:30 - Decision-making around race participation in the GP series and logistics 17:40 - Outperforming at altitude: genetics and acclimation cycles 18:40 - Acclimation strategies and responding to altitude over time 20:30 - Training at altitude for improved performance at sea level 22:01 - Managing chronic injuries and race day approach 23:39 - Training and recovery balance for high-altitude races 25:21 - Long-term injury management and race day performance 27:42 - Final thoughts and race prep advice from Dylan and hosts 42:19 - Community encouragement and upcoming race plans
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 dedicated training and tactics for short-segment KOM hunting as well as utilizing AI for your benefit to help you analyze and optimize your training.
As always, if you like what you hear, 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 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://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
This episode dives into strategies for effective high-intensity efforts, training volume management, and nutrition for busy cyclists looking to improve fitness without extra hours. The hosts analyze real questions about sprinting, two-minute KOMs, overtraining, and periodization, providing actionable insights for cyclists of all levels.
Main Topics:
- Optimal techniques for 2-minute maximal efforts, including standing vs seated climbing strategies
- Training volume versus intensity: what's more effective for limited schedules
- Understanding and adjusting training based on AI data analysis and perceived fitness changes
- The role of nutrition and recovery when adding intensity or volume
- Specific considerations for female versus male climbing styles and biomechanics
- Practical tips for structured training: periodization, zone targeting, and maximizing workout quality
Timestamps:
00:00 - Episode introduction & latest updates on the Matchbox podcast
01:02 - Red River Roubaix event announcement (June 20th)
02:33 - Changes to question submission form: 400-character limit and new process
04:07 - Analyzing sprint vs two-minute efforts: standing or seated?
05:55 - Best strategies for two-minute KOM attempts, climb vs flat considerations
07:09 - Standing vs seated: biomechanical and efficiency strategies
08:36 - Training focus: developing standing sprint power and technique
10:10 - Differences in climbing styles between women and men
11:15 - Impact of biomechanics and physiology on climbing posture and efficiency
14:09 - Adjusting interval style based on effort type and goals
15:29 - Recommendations for structured interval training and recovery
19:37 - Advice for cyclists with busy lives: balancing volume and intensity
23:36 - Importance of nutrition, fueling, and recovery for performance
30:44 - Overtraining myths and how to gauge fitness declines
33:21 - Effective training periodization & zone targeting for limited hours
35:55 - Nutrition strategies for hard efforts and supporting low-volume training
37:55 - Wrapping up and call for questions submissions
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 avoid progression stagnation, pedaling heel up vs heel down, and plyometrics.
As always, if you like what you hear, 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 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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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
Show Summary
In this episode of the Matchbox podcast, the hosts discuss various topics related to athletic performance and training. They explore the factors that separate athletes who continue to improve from those who stagnate, emphasizing the importance of mental mindset and willingness to adapt training routines. The conversation also touches on the impact of age on cycling performance, with insights into how athletes can continue to excel beyond their physiological peak age. The hosts address listener questions about pedaling techniques and the benefits of plyometrics for cyclists, providing practical advice and personal experiences.
Timestamps
- 0:01 - Introduction and listener questions
- 0:29 - Discussion on athlete improvement and stagnation
- 2:38 - Impact of age on cycling performance
- 5:47 - Mental mindset and training breakthroughs
- 10:37 - Importance of regular blood work for athletes
- 18:38 - Listener question: Pedaling techniques
- 24:10 - Listener question: Benefits of plyometrics for cyclists
- 27:49 - Wrap-up and closing remarks
Summary:
In this episode, we dive into the intricacies of training strategies for endurance athletes, from VO2 max workouts to managing seasonal peaks. Whether you're a professional racer or a recreational rider, learn how to tailor your training for optimal performance and avoid burnout.
Key Topics:
- The specifics of a 16 x 3 minute VO2 max workout and its applications for elite mountain bike racers like Charlie Aldridge
- How durability and repeatability workouts differ and their importance in cross-country racing
- Structuring rest weeks, recovery, and buildup around race calendars, emphasizing flexibility over rigidity
- The significance of maintaining aerobic capacity and how to incorporate volume blocks mid-season
- Managing multiple peaks within a single season and the importance of periodization for sustained performance
- Practical advice on training adaptation for different disciplines such as marathon gravel or XCO racing
- The concept of "Hall Pass" rides for balancing enjoyment and training needs
Timestamps:
00:00 - Intro and listener questions overview
00:31 - Analysis of Charlie Aldridge's VO2 max workout and its specificity
01:22 - How cross-country mountain bike durability translates into training
02:06 - Understanding the "durability" vs "repeatability" in interval workouts
03:10 - Structuring elite-level VO2 max efforts and rest intervals
04:07 - The importance of progressive efforts in VO2 workouts for adaptation
05:17 - How to structure VO2 max efforts with minimal rest, akin to resistance training
06:23 - The athlete's conditioning level and common training loads for VO2 workouts
07:18 - Personal reflections on maximum efforts and workout limits
08:26 - Why elite athletes push boundaries and how that applies to your training
09:32 - Adapting training based on the discipline and individual focus
10:19 - The value of flexible, fun riding and "Hall Pass" rides for morale
11:17 - Vacation riding tips and balancing recovery with experience
12:42 - The importance of avoiding overly rigid training plans
13:34 - Managing training micro-cycles and the flexibility of rest weeks
14:39 - When and how to incorporate a volume or aerobic base block mid-season
15:40 - The significance of recovery and listening to your body's signals
16:49 - Managing peaks and planning the season to prevent burnout
17:32 - Question from Matt about managing multiple peaks and recovery strategies
18:49 - The importance of offseason recovery and season structure
20:03 - Incorporating volume and aerobic capacity during the season
22:17 - Adjusting training based on age, training history, and season goals
24:33 - Timing of high-volume blocks and aerobic training to support racing
25:02 - The importance of recovery after racing and building towards the next peak
26:02 - Tailoring season plans for specific race disciplines like marathon gravel or XCO
27:20 - The value of multiple peaks and non-linear training cycles
Resources & Links:
- Charlie Aldridge's Strava Profile (if available)
- VO2 Max Training Guidance
- The Power of Periodization in Endurance Sports
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to optimize your warmup to improve performance early into races and then we each give some personal anecdotes as coaches, that may or may not be corroborated scientifically.
As always, if you like what you hear, 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 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://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/
How to Optimize Warmup and Race Strategies for Endurance and Gravel Racing
In this episode, the hosts dive into practical advice on warming up, race preparation, and tactical strategies specifically tailored for endurance and gravel racers. They emphasize the importance of course knowledge, nutrition, and mental readiness to improve early race performance.
Key Topics Covered:
- Effective warmup routines for different race lengths and start difficulties
- Recognizing the signs of readiness and fitness profile distinctions
- Importance of course reconnaissance for pacing and positioning
- Nutrition strategies pre-race, including fueling during warmup
- Managing adrenaline and stress with parasympathetic stress relief techniques
- Tactical interval training for hard start efforts, including customized recovery periods
- The role of bike racing in athlete development versus training for race pace
- Use of supplements like bicarbonate (bicarb) for high-intensity efforts and extended endurance
- The mental game: managing nerves, focus, and race-day mindset
- Incorporating active recovery and off-bike movements to enhance recovery without overtraining
Timestamps:
00:00 - Introduction to listener questions and race prep topics
01:30 - Common issues with early race pacing and warmup routines
02:14 - Analyzing race start strategies in hard-start courses like Seattle and Mid-South
03:09 - Differentiating warmup routines for endurance vs. short, intense efforts
04:15 - Understanding fitness profiles: durability vs. peak power
05:02 - The importance of course knowledge for pacing and surge anticipation
06:28 - Psychological prep: anticipating course difficult sections
07:10 - Positioning and pacing tactics before the start line
08:02 - Nutritional strategies during warmup for endurance races
09:32 - When and how to optimize warmup duration based on race type
10:40 - Incorporating activation exercises and their benefits
11:38 - Warmup duration recommendations for high-start races
12:42 - The impact of start position and course profile on warmup timing
13:49 - Strategies for maintaining core temperature and mental readiness
15:12 - Clarifying the difference between warmup and activation exercises
17:11 - Sample warmup routines for a four-to-five-hour mountain bike race
18:28 - How to tailor warmup based on course profile and start difficulty
19:41 - The importance of pre-race mental and parasympathetic stress management techniques
20:28 - The significance of practicing race-specific efforts and surges
22:23 - Interval training methods tailored for hard-start efforts and pacing
23:40 - Developing a mindset to handle multiple efforts during a race
24:50 - Tips for managing race nerves and adrenalized start conditions
26:47 - Practical tips for reducing anxiety through breathing and movement strategies
27:15 - Anecdotal insights on genetics and race predictability in cycling
29:17 - Variations in performance and talent distribution among men and women
30:48 - The importance of race experience and frequency for rider development
33:08 - The role of bike racing versus continuous training for race readiness
36:10 - Avoiding over-reliance on a single race; benefits of participating in multiple events
37:19 - How early race nerves can be managed through practice and preparedness
39:05 - The influence of daily activity, recovery, and slight nutrition tweaks
40:45 - Exploring bicarbonate supplementation for improved high-intensity efforts
44:40 - Extended use of bicarbonate as a race fuel strategy in ultra-endurance contexts
47:47 - Final thoughts on integrating these strategies into your race prep
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 adding weekly volume at Z3 is beneficial and should you be using those handy side bib pockets if aero is your number one concern?
As always, if you like what you hear, 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 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://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/
Summary
In this episode, hosts tackle a listener’s complex training schedule that involves preparing for both trail running and ultra bikepacking, while also managing late-night training routines as a busy parent. The discussion offers actionable insights on balancing multi-discipline training, periodization, strength maintenance, and optimizing sleep and recovery.Main Topics Covered:
- Strategies for training simultaneously for trail running and bikepacking events
- The importance of periodization and training ratios (running vs cycling)
- Incorporating strength and mobility work effectively
- Managing late-night training sessions and routines as a parent
- The nuanced use of critical power versus FTP for training zones
- Tools and platforms: WKO5 vs Vekta for training analysis
In this episode:
- We analyze how to periodize training around a 30K trail race and an 800-mile bikepacking race spaced out over months
- Discussion on prioritization: focusing on the main event while maintaining fitness for the secondary event
- The role of strength training, plyometrics, and mobility in endurance performance
- Tips for late-night workouts, sleep considerations, and routine creation as a parent
- Insights into training tools, zones, and metrics, including Vecta's adaptive zones and the W prime metric
- Tips for athletes balancing intense training with life's obligations
Timestamps:
- 00:00 - Introduction to multi-discipline endurance training challenges
- 01:11 - Can you train effectively for both trail running and bikepacking simultaneously?
- 02:25 - Importance of training ratios: near 50-50 split or tailored approach
- 03:13 - Prioritizing running for injury prevention and muscular efficiency
- 04:08 - Cycling complements running; form and nutrition focus for trail run
- 05:38 - Periodization strategies: focusing on the main event and maintaining secondary fitness
- 06:48 - Incorporating strength training and its timing relative to the season
- 08:11 - Reducing gym volume as race approaches, maintaining strength efficiently
- 12:58 - Role of mobility and plyometrics in injury prevention and running performance
- 14:39 - Challenges of fitting training into busy schedules; structuring routine
- 17:49 - Impact of late-night training routines on sleep and recovery
- 20:50 - How to adapt training around parenting schedules; morning vs night workouts
- 25:33 - Coaching insights: Using Vecta and critical power zones
- 29:44 - Comparing training platforms: WKO5 vs Vecta
- 32:40 - Final tips: balance, discipline, and leveraging tools for progress
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 transition between racing seasons, best training practices for Breck Epic and stage racing, and all things Sea Otter Gravel
As always, if you like what you hear, 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 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
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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/
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 adding weekly volume at Z3 is beneficial and should you be using those handy side bib pockets if aero is your number one concern?
As always, if you like what you hear, 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 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://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/
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 night racing, training with demanding jobs, and XERT!
As always, if you like what you hear, 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 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
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https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about training while traveling, carb intake fluctuations, and torque training.
As always, if you like what you hear, 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 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
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https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about heart rate zones, whether or not you should be racing during the base season, and navigating hilly terrain on zone 2 days.
As always, if you like what you hear, 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 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
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
RERUN: Original Recording Date 6.24.25
Episode 146 - Travel Tips, The (debatable) Importance of Tracking CTL, and RLT
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 tips for keeping your legs fresh while traveling, whether or not we keep a close eye on CTL, and red light therapy.
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
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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 travel tips for athletes, focusing on how to maintain performance during long drives. They emphasize the importance of breaking up travel time, staying hydrated, and managing workouts before travel. The discussion then shifts to the concept of Chronic Training Load (CTL) and its relevance in training, highlighting that CTL is not the sole indicator of fitness. Finally, they explore innovative recovery techniques such as red light therapy and grounding, weighing their potential benefits against traditional recovery methods.
Chapters
00:00 Travel Tips for Athletes
15:34 Understanding CTL in Training
32:35 Exploring Recovery Techniques
32:53 Grounding and Sleep Quality
35:02 Skepticism and Personal Experiences
37:51 Red Light Therapy: Myths and Realities
42:38 Inflammation and Recovery
47:25 Hydrogen Tablets and Antioxidants
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 with one of our coaches, Justin McQuerry, about his journey navigating the world of elite bike racing while managing life with Type I Diabetes.
As always, if you like what you hear, 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 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Drew and Justin McQuerry discuss the challenges and triumphs of living with Type 1 Diabetes as a competitive cyclist. Justin shares his journey from diagnosis at a young age to becoming a high-caliber racer, emphasizing the importance of managing diabetes through careful planning, technology, and nutrition. They explore the role of Continuous Glucose Monitors (CGMs), the high carb movement in endurance sports, and the necessity of backup plans for nutrition and insulin management during races. Justin's insights provide valuable lessons for athletes and anyone living with diabetes.
Chapters
00:00 Introduction to Justin McQuerry and His Journey
01:58 Living with Type 1 Diabetes
06:55 The Intersection of Cycling and Diabetes Management
10:49 Navigating Sports and Diabetes
11:03 Early Memories and Self-Motivation
13:25 Real-Life Challenges of Managing Diabetes
16:11 The Role of Technology in Diabetes Management
19:02 Consumer vs. Medical Grade CGMs
23:04 Understanding Insulin Placement
23:57 Demystifying Diabetes
25:49 The Impact of Blood Sugar Levels
27:36 Insulin Management Strategies
29:34 Navigating Food Choices with Diabetes
31:14 Insulin Timing and Dosing
34:15 Technology in Diabetes Management
36:12 Challenges During Races
38:04 High Carb Movement in Cycling
41:10 Managing Blood Sugar During Races
43:19 Life on the Nova Nordisk Team
44:55 Community and Support Among Diabetic Athletes
46:50 High Carb Movement in Endurance Sports
48:41 Trial and Error in Nutrition Management
50:05 Backup Plans for Nutrition and Insulin
52:47 Leveraging Diabetes for Performance
56:08 Nutrition Strategies for Endurance Racing
59:32 Importance of Backup Plans
01:03:22 Justin's Unique Achievements in Cycling
Episode 176 - Balancing Training with Family and Home Life
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 balancing family life and training.
As always, if you like what you hear, 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 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
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https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about all things Leadville.
As always, if you like what you hear, 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 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
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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 provides an in-depth look at preparing for the Leadville race, covering essential topics such as fitness markers, training strategies, altitude acclimatization, nutrition, and equipment choices. The speakers emphasize the importance of understanding individual fitness levels, adjusting power targets for altitude, and maintaining a consistent nutrition strategy. They also discuss the significance of pacing and the mental preparation needed for first-time racers, making this a comprehensive guide for anyone looking to tackle the Leadville challenge.
Chapters
00:00 Introduction to Leadville Preparation
01:18 Understanding Fitness Markers for Leadville
04:07 Power Durations and Training Focus
11:47 Weekly Volume and Tapering Strategies
18:28 Altitude Acclimatization Strategies
24:46 Adjusting Power Targets at Altitude
36:06 Nutrition and Fueling Strategies
41:19 Equipment Choices for Leadville
Episode 174- Heat Training for the Cold, New Cyclists, and Repeatability 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 heat training for racing in the extreme cold, periodization for new cyclists, and how to orient your workouts around repeatability.
As always, if you like what you hear, 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 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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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 events, particularly focusing on preparing for cold weather races, building endurance and FTP for long rides, and the importance of threshold power versus repeatability in climbing. They emphasize the need for specific training plans tailored to individual goals and conditions, while also addressing the psychological aspects of training and racing. The conversation concludes with strategies for success and the importance of maintaining a balance between training intensity and recovery.
Chapters
00:00 Heat Acclimation vs. Cold Acclimation
11:10 Training Structure for New Cyclists
22:20 Structuring a Cycling Season
25:00 Threshold Power vs. Repeatability
25:52 Training for Climbing Performance
36:44 Race Strategy and Preparation
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 have part 2 of our goal setting mini series. Tune in to hear about each of our personal goals for 2026 and some roundtable feedback.
As always, if you like what you hear, 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 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://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 their personal and professional goals for the year, focusing on various aspects of goal setting, including racing ambitions, health recovery, and lifestyle changes. Dylan shares his focus on improving his racing performance while managing health issues related to iron levels. The host discusses the importance of daily training and family involvement in fitness, while Kaitlyn expresses her excitement about new racing opportunities and community initiatives. Drew reveals his aspirations to write a book about fitness and faith, alongside his racing goals for the upcoming season.
Chapters
00:00 Introduction to Goal Setting
01:15 Dylan's Focus on Racing Goals
03:04 Dylan's Health and Recovery Goals
09:58 Training Methodology and Iron Levels
14:21 Host's Personal Goals and Lifestyle Changes
17:22 Daily Training and Early Workouts
24:25 Family Involvement in Fitness
26:58 Kaitlyn's New Racing Goals
28:51 Community and Coaching Initiatives
34:34 Drew's Book Writing Aspirations
37:42 Drew's Racing Goals for the Year
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 our individual approach as athletes and coaches to goal setting.
As always, if you like what you hear, 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 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the significance of goal setting as they enter the new year. They explore various approaches to setting goals, emphasizing the importance of process goals and daily habits over merely focusing on outcome goals. The discussion highlights the balance between having lofty aspirations and the practical steps needed to achieve them, as well as the role of accountability in the goal-setting process. The conversation culminates in a commitment to share their personal goals in the next episode, reinforcing the idea that articulating goals can enhance motivation and focus.
Chapters
00:00 New Year, New Goals
03:38 The Importance of Process Goals
09:42 Balancing Goals and Habits
15:22 The Role of Expectations in Goal Setting
21:34 Defining Success and Performance
26:21 Long-Term Vision and Daily Actions
31:47 Setting Goals for Accountability
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 a race series and specific preparation for extreme bucket-list climbs.
As always, if you like what you hear, 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 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
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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/
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 two-a-day training, finding motivation, and coaching junior cyclists.
As always, if you like what you hear, 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 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
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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 aspects of cycling training, particularly for stage racing, and how to balance training with family life. They explore the importance of endurance and base training, the debate between two-a-days versus longer rides, and the Norwegian method. The conversation also touches on adapting training plans for life events, the role of cross-training, and the impact of social media on young athletes. They delve into structured training for teens, the balance of intrinsic and extrinsic motivation, and the philosophy of pursuing sports. The hosts emphasize the importance of enjoyment in sports and the role of parents in youth sports, cautioning against over-specialization and highlighting the value of team sports.
Chapters
00:00 Maximizing Training Time for Stage Racing
02:40 Balancing Training and Family Life
05:13 The Importance of Endurance and Base Training
07:49 The Debate on Two-a-Days vs. Longer Rides
10:29 Understanding the Norwegian Method
13:10 Adapting Training Plans for Life Events
15:54 The Role of Cross-Training in Cycling
18:43 The Impact of Social Media on Young Athletes
21:30 Navigating Structured Training for Teens
24:12 The Balance of Intrinsic and Extrinsic Motivation
26:57 The Philosophy of Pursuing Sports
29:48 The Importance of Enjoyment in Sports
32:28 The Role of Parents in Youth Sports
35:04 The Dangers of Over-Specialization in Sports
37:49 The Value of Team Sports vs. Individual Sports
40:20 Final Thoughts on Youth Training and Development
Episode 169 - Adapting Your Training to BIG Life Changes
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 adapt your training when life throws you BIG changes.
As always, if you like what you hear, 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 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
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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, Dylan shares his journey of recovery and training after being hit by a truck, discussing the challenges of burnout and the importance of mental health. The group reflects on how to prepare for the upcoming 2026 season while balancing family responsibilities and training volume. They explore the benefits of commuting as a training strategy and debate the best times for workouts, emphasizing the need for individual variability in training approaches. The discussion concludes with insights on parenting and the importance of being present for family.
Chapters
00:00 Dylan's Recovery Journey
02:41 Reflections on Burnout and Therapy
05:11 Training Adjustments for 2026
07:59 Commuting and Volume Training Strategies
15:06 Maximizing Efficiency in Commuting and Training
19:41 The Benefits of Morning Workouts
24:10 Finding Your Optimal Training Time
28:33 Balancing Training Volume and Rest Days
32:29 Life Lessons from Parenting and Training
Episode 168 - Zwift Racing, Snorkel Training, and Should You Be Increasing Lean Mass for Improved Glycogen Stores?
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 talk about Zwift Racing, Snorkel Training, and whether or not you should be chasing those lean mass muscle gains in search of increased glycogen storage.
As always, if you like what you hear, 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 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of Zwift racing, including training structure, the nature of Zwift races, and how to balance racing with endurance training. They also debunk the myth of snorkel training for fitness and explore the relationship between muscle mass and glycogen storage, concluding that while muscle mass can be beneficial, it may not significantly impact glycogen storage for endurance athletes.
Chapters
00:00 Introduction to Zwift Racing and Training Structure
07:04 Understanding the Nature of Zwift Racing
11:36 Balancing Intensity and Recovery in Training
14:24 Exploring Snorkel Training and Breathing Techniques
14:45 Debunking Altitude Training Myths
17:34 Understanding Respiratory Training Devices
21:52 Evaluating the Efficacy of Snorkel Training
24:18 The Role of Muscle Mass in Glycogen Storage
27:33 Strength Training and Endurance 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 talk all things ventilatory rate.
As always, if you like what you hear, 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 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
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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/
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 talk about differences electrolyte supplementation, assessing AI training plans, and preparing for climbing events.
As always, if you like what you hear, 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 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
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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 understanding individual electrolyte needs for optimal performance in cycling, emphasizing the need for personalized testing. They explore the role of AI in cycling coaching, debating its effectiveness compared to human coaches. The discussion also covers strategies for preparing for climbing events, particularly for cyclists who lack access to long climbs, highlighting the significance of durability and mental preparation.
Chapters
00:00 Understanding Liquid Sodium and Electrolyte Needs
02:48 Personalizing Sodium Intake Through Sweat Testing
05:20 The Role of Sodium in Hydration and Performance
07:46 Electrolytes: Beyond Sodium and Their Impact
10:20 The Importance of Sodium in Nutrition Labels
12:37 Using AI for Training Advice: Pros and Cons
19:59 Exploring Training Methods and AI Insights
21:57 The Human Element in Coaching vs. AI
25:40 Preparing for Climbs Without Access to Hills
29:56 Mindset Shifts: Climbing vs. Flat Riding
43:14 Durability and Fitness 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 talk about differences in indoor vs outdoor training and improving climbing performance.
As always, if you like what you hear, 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 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://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
The conversation explores the differences between indoor and outdoor cycling training, focusing on the challenges faced by cyclists when transitioning to indoor training, particularly regarding FTP maintenance and muscle fatigue. The discussion also delves into climbing performance, addressing how cyclists can improve their power output on sustained climbs and the importance of tailored interval training.
Chapters
00:00 Indoor vs Outdoor Training Dynamics
20:34 Climbing Performance and Power Output
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 have special guest, Coach Will Pfeiffer, helping us answer questions on offseason intervals, oxygen inhalation therapy, and playing to your strengths.
As always, if you like what you hear, 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 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://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 discuss various aspects of cycling coaching, focusing on off-season training strategies, the role of oxygen therapy in recovery, and the importance of accurate FTP testing for training zones. They also explore the balance between genetics and training in determining an athlete's strengths and weaknesses.
Chapters
00:00 Introduction to Will Pfeiffer and Coaching Background
01:29 Off-Season Training Strategies for Older Athletes
16:44 Exploring the Benefits of Supplemental Oxygen for Recovery
23:48 Exploring Recovery Techniques
27:20 Understanding Oxygen and Performance
29:09 FTP Testing and Training Zones
34:37 The Shift from FTP to Critical Power
41:38 Genetics vs. Training in Cycling Performance
Episode 163 - Rapid Fire!
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 mixing it up a bit and running through some rapid fire questions in a bit of a round table format.
As always, if you like what you hear, 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://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 engaging conversation, the hosts tackle a series of rapid-fire questions about endurance cycling, discussing overrated workouts, metrics athletes obsess over, interval training, recovery strategies, and the importance of mindset in training. They share insights on what works best for athletes, the significance of consistency in training, and debunk common myths surrounding cycling. The discussion emphasizes the balance between training intensity and recovery, while also addressing the psychological aspects of racing and performance.
Chapters
00:00 Rapid Fire Questions on Endurance Cycling
04:07 Metrics and Obsessions in Cycling
07:03 Interval Training for Threshold Improvement
10:09 Common Mistakes in Base Season Training
13:52 Recovery Strategies: What Works and What Doesn't
15:10 Easy Rides vs. Intensity Training
17:52 Pre-Race Nutrition and Meal Preferences
19:32 Advice for Struggling Athletes
25:11 Debunking Training Myths
30:49 Investing in Training vs. Equipment
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 questions on fat max training zone, how to train through a weight loss regimen, and off-season planning.
As always, if you like what you hear make sure to 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of cycling training, focusing on zone two training and Fat Max, the balance between weight loss and performance, and strategies for structuring training and nutrition. They emphasize the importance of listening to one's body to avoid burnout and the benefits of cross-training during the off-season. The discussion also highlights the significance of calorie density in weight loss and the need for a sustainable approach to nutrition.
Chapters
00:00 Introduction and Host Transition
02:29 Understanding Zone Two Training
05:12 Cadence and Training Structure
10:25 Nutrition and Weight Loss Strategies
15:49 Balancing Performance and Weight Loss
22:32 The Importance of Sustainable Health Changes
25:01 Exercise and Weight Loss: Finding the Right Balance
26:44 Understanding Low-Calorie Density Foods
30:49 Meal Structuring for Weight Management
31:49 Training and Nutrition for Endurance Events
33:01 Navigating Burnout and Off-Season 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 specific training for cyclocross and stage racing.
As always, if you like what you hear make sure to 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/
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 preparing for hill repeat events, training for enduros, and what a proper recovery week protocol should look like.
As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of endurance training, focusing on a listener's ambitious goal of completing a challenging cycling event. They explore training structures, nutrition, weight management, bike fit, and specific strategies for climbing and endurance events. The conversation emphasizes the importance of gradual progression in training, the role of strength training, and the need for recovery and tapering strategies as the event approaches.
Chapters
00:00 Setting Ambitious Goals
02:42 Training Structure for Endurance Challenges
05:23 Nutrition and Weight Management for Performance
07:42 Bike Fit and Comfort for Long Rides
10:03 Specific Training for Climbing
13:02 Intensity and Volume in Training
16:13 Enduro Training Insights
22:19 Recovery and Tapering 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 cyclocross-specific training and offseason structure.
As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the concept of anaerobic durability in cycling, particularly in the context of cyclocross racing. They explore how to train for repeated anaerobic efforts and the importance of both durability and repeatability in performance. The discussion then shifts to structuring the off-season for cyclists, emphasizing the need for recovery while also maintaining fitness through enjoyable rides. The hosts provide insights on how to balance training and rest, especially when transitioning between competitive seasons.
Chapters
00:00 Understanding Anaerobic Durability in Cycling
18:18 Structuring the Off-Season for Optimal Performance
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to execute workouts targeting maximum aerobic power, ways to periodize your training for general fitness, and then we share ideas for how to maintain (or even improve) fitness while going through a season of decreased training time.
As always, if you like what you hear make sure to 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
This conversation delves into the intricacies of VO2 max workouts, the importance of maximizing aerobic power, and strategies for building consistent fitness. The hosts discuss how to approach off-season training, emphasizing the need for intentionality in workouts and the balance between intensity and volume. They also explore the significance of maintaining fitness while reducing training hours, particularly through cross-training and strategic planning.
Chapters
00:00
Understanding VO2 Max Workouts
11:50
Maximizing Aerobic Power Training
15:13
Building Consistent Fitness
23:00
Off-Season Training Strategies
As always, if you like what you hear make sure to 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, Drew and Kaitlyn discuss various aspects of training for ultra distance cycling events and transitioning to crit racing. They explore the importance of incorporating strength training, managing sleep deprivation, and the nuances of periodization in training. The conversation also touches on the significance of race craft and the benefits of local races for skill development. The hosts provide insights into how athletes can optimize their training and performance for different cycling disciplines.
Chapters
00:00 Introduction and Overview
01:45 Training for Ultra Distance Events
11:47 Importance of Strength Training
14:00 Managing Sleep Deprivation in Ultra Events
16:39 Transitioning from Endurance to Crit Racing
34:08 Conclusion and Coaching Opportunities
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 what to do if you think you’re a non-responder to exercise, ways to improve leg strength when returning to cycling training, and how to hit your training numbers with an ever-moving FTP.
As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the concept of non-responders to exercise, exploring the rarity of such individuals and the mental challenges they may face. They also address the transition from swimming back to cycling, emphasizing the importance of patience and gradual adaptation. Finally, they delve into the variability of functional threshold power (FTP) and its implications for training, highlighting the significance of both absolute power output and relative intensity in driving physiological adaptations.
Chapters
00:00 Understanding Non-Responders to Exercise
10:45 Transitioning from Swimming to Cycling
16:09 Day-to-Day Variability in FTP and Training Adaptations
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 program your gym sessions to maximize your limited availability, marathon mountain bike and gravel training on a time budget, and whether or not those manual labor chores around the house count as aerobic training?
As always, if you like what you hear make sure to 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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of fitness, particularly focusing on how to balance family life with workout routines, effective gym workouts for those with limited time, and the importance of strength versus aerobic training. They explore the concept of training for enjoyment versus performance, the role of cross-training in cycling, and the significance of specificity in training for long races. The discussion also touches on managing training volume and intensity, the importance of periodization, and the value of non-traditional workouts, all while maintaining a light-hearted tone.
Chapters
00:00 Balancing Family Life and Fitness Goals
02:48 Optimizing Short Gym Sessions for Enjoyment
05:28 Strength Training vs. Aerobic Workouts
08:19 Integrating Running into Cycling Training
10:46 Effective Exercises for Cyclists
13:36 The Debate on Aerobic Workouts in the Gym
16:07 Specificity in Training for Long Races
18:36 Building Up to Tempo Sessions
19:29 Tempo vs. High Intensity Training
24:14 Stacking Intensity Days
29:36 Accepting Plateaus in Training
31:46 Practical Cross-Training Methods
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 different pre-ride snacks and foods foods to consider when you’re in a pinch and the road back to fitness after time off.
As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the importance of pre-ride nutrition, particularly for interval training, emphasizing the balance between quick-digesting carbs and sustained energy sources. They also delve into the challenges of returning to fitness after injury or overtraining, highlighting the need for patience and realistic goal-setting. The discussion includes recognizing signs of overtraining and the importance of proper fueling during workouts to optimize performance and recovery.
Chapters
00:00 Pre-Ride Nutrition Essentials
11:45 Returning to Fitness After Injury or Overtraining
16:35 Understanding Overtraining and Its Warning Signs
22:15 Returning to Form After Time Off
27:44 Adjusting Expectations and Goals Post-Injury
33:02 The Impact of Age and Training History on Recovery
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 answering questions on caffeine intake and multipart training.
As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the effects of caffeine on athletic performance, particularly in cycling and running. They explore the benefits of caffeine, its optimal usage, and the potential for diminishing returns with excessive intake. The discussion then shifts to the balance between running and cycling training, emphasizing the importance of cross-training and variety in workouts to maintain motivation and improve overall fitness. The hosts also touch on the use of ketones and alternative energy sources like yerba mate.
Chapters
00:00 Caffeine and Performance
18:38 Balancing Running and Cycling 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 how to incorporate mountain bike skills into your training program, whether or not heat training is beneficial for athletes who don’t compete in the heat, and how to interpret data from VO2max and Lactate testing.
As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of mountain biking, including skill improvement, training strategies, and the importance of heat training. They emphasize the necessity of spending time on trails to enhance biking skills and the benefits of private lessons for personalized feedback. The discussion also covers the significance of heat training for overall performance, even in cooler conditions, and the value of understanding VO2 max and lactate thresholds for effective training. Regular testing is highlighted as a means to track progress and make informed adjustments to training plans.
Chapters
00:00 Improving Mountain Biking Skills
11:30 The Benefits of Heat Training
18:37 Understanding VO2 Max and Lactate Thresholds
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 honing in on your FTP and LTHR as well as the relevancy of rest weeks for low volume training programs.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of cycling training, focusing on lactate threshold, heart rate discrepancies, the importance of recovery weeks, and strategies for masters riders. They analyze a listener's training data, emphasizing the significance of understanding one's fitness level and the need for structured training plans that include recovery. The discussion highlights the balance between intensity and recovery, especially for those with limited training time, and the necessity of strength training as one ages.
Chapters
02:39 Understanding Lactate Threshold and Heart Rate Discrepancies
05:26 Exploring Training Zones and FTP Testing
08:17 The Importance of Recovery Weeks in Training
Episode 150 - Pacing Strategies, Emerging Emphasis on Respiratory Rate, and 6h Racing on 6h 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 pacing strategies for longer races, the emergence of respiratory rate in endurance sports science, and how to train for 100mi gravel events with less than 6 hours per week to train.
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 recap their recent training camp in Crested Butte, discussing the camaraderie and coaching experiences. They delve into pacing strategies for endurance races, emphasizing the importance of understanding personal fitness levels and race dynamics. The conversation shifts to the emerging significance of respiratory rates as a performance metric, highlighting its reliability compared to heart rate. Finally, they provide insights on training for gravel races, particularly for those with limited time, stressing the need for familiarity with race distances to ensure successful outcomes.
Chapters
00:00 Crested Butte Training Camp Recap
02:20 Pacing Strategies for Endurance Races
14:52 Understanding Respiratory Rates in Performance
22:58 Training Structure for Gravel Racing
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 body composition, coaching education, and cooling techniques.
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
In this conversation, Dizzle and Dylan discuss various topics related to cycling performance, including the impact of body fat on heat performance, the journey to becoming a cycling coach, and effective cooling techniques for hot weather riding. They explore the relationship between body composition and performance, the importance of education and experience in coaching, and practical tips for staying cool during rides. The discussion emphasizes the balance between health, performance, and the psychological aspects of weight management in athletes.
00:00
Introduction and Context
01:01
Body Fat and Heat Performance
15:44
Becoming a Coach: Education and Insights
20:26
The Importance of Communication in Coaching
21:22
Education vs. Experience in Coaching
24:48
Racing Experience as a Coaching Asset
25:26
Exploring Cooling Techniques for Athletes
Episode 148 - Crank Length and HR vs Power TSS
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 effects crank length may have on your riding as well as the debate between using HR vs Power for TSS.
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 discuss the impact of crank length on heart rate and training efficiency, particularly focusing on how a change in cadence can affect zone two training. They also delve into the complexities of Training Stress Score (TSS) discrepancies in training programs, emphasizing the importance of understanding personal metrics and adapting training strategies accordingly.
Chapters
00:00 Understanding Crank Length and Heart Rate Dynamics
10:05 Navigating TSS Discrepancies in Training Programs
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 fueling tips for riding on really hot days, when your endurance ride is no longer an endurance ride, and post-interval pacing.
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
This conversation delves into the intricacies of carb intake and hydration strategies for endurance athletes, particularly in hot conditions. The discussion emphasizes the importance of maintaining consistent carb intake throughout a race, the nuances of endurance rides, and the significance of post-interval recovery pacing. The speakers share personal experiences and insights on how to effectively manage nutrition and hydration to optimize performance.
Chapters
00:00 Carb Intake Timing and Hydration Strategies
17:33 Understanding Endurance Rides and Heart Rate Management
20:34 Understanding Endurance Training and Heart Rate Management
28:59 Post-Interval Recovery Strategies and Pacing
37:03 Final Thoughts on Training and 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 tips for keeping your legs fresh while traveling, whether or not we keep a close eye on CTL, and red light therapy.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various travel tips for athletes, focusing on how to maintain performance during long drives. They emphasize the importance of breaking up travel time, staying hydrated, and managing workouts before travel. The discussion then shifts to the concept of Chronic Training Load (CTL) and its relevance in training, highlighting that CTL is not the sole indicator of fitness. Finally, they explore innovative recovery techniques such as red light therapy and grounding, weighing their potential benefits against traditional recovery methods.
Chapters
00:00 Travel Tips for Athletes
15:34 Understanding CTL in Training
32:35 Exploring Recovery Techniques
32:53 Grounding and Sleep Quality
35:02 Skepticism and Personal Experiences
37:51 Red Light Therapy: Myths and Realities
42:38 Inflammation and Recovery
47:25 Hydrogen Tablets and Antioxidants
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 when the air quality in your area is sub-optimal, ways to improve your XC race starts, and all things heat training (well mostly).
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the challenges athletes face when training under unpredictable air quality conditions, particularly due to wildfires. They emphasize the importance of adapting training strategies, including the use of indoor training when air quality is poor. The discussion also covers techniques for improving performance in cross country starts and the significance of heat training and acclimation for endurance athletes. The hosts provide practical advice for athletes to navigate these challenges effectively. In this conversation, the hosts delve into the importance of investing in personal growth and how it relates to various training methods, particularly heat training. They discuss the physiological benefits of heat adaptation, the effectiveness of sauna sessions versus traditional training, and the balance between heat training and recovery. The conversation emphasizes the significance of understanding one's body and the impact of different training modalities on performance and recovery.
Chapters
00:00
Adapting Training for Unpredictable Air Quality
10:53
Strategies for Cross Country Starts
22:03
Understanding Heat Training and Acclimation
24:57
Investing in Personal Growth
26:53
Heat Training Insights
30:02
Understanding Heat Adaptation
31:56
Physiological Benefits of Heat Training
35:58
Sauna vs. Trainer Sessions
39:47
Balancing Heat Training and Recovery
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about training camps in the lead up to A races and whether the polarized training method is appropriate even for time-crunched athletes.
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/
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 back to our usual routine with listener questions on grip strength as a limiting factor for strength training, recovery protocols particular after long endurance events, and the relationship between LT1 and LT2.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various fitness topics, focusing on overcoming grip strength challenges during workouts and effective recovery strategies after long gravel races. They share personal experiences and insights on how to improve grip strength, alternative exercises, and the importance of listening to one's body during recovery. The discussion emphasizes the significance of maintaining a balanced approach to strength training and recovery, particularly for cyclists and endurance athletes. In this conversation, the speakers discuss various aspects of recovery for athletes, particularly in cycling. They emphasize the importance of planning recovery after races, balancing race participation with training, and the role of nutrition and recovery modalities. The discussion also delves into the dynamics of lactate thresholds (LT1 and LT2) and how they relate to performance and recovery.
Chapters
00:00
Overcoming Grip Strength Challenges in Workouts
17:19
Effective Recovery Strategies After Gravel Events
22:59
The Importance of Recovery Planning
24:47
Balancing Race Participation and Training
26:15
Post-Race Recovery Protocols
29:17
The Role of Nutrition in Recovery
33:43
Recovery Equipment and Modalities
36:00
Understanding LT1 and LT2 Dynamics
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’ve got special guests Dirk Friel and Henry Lutz, from TrainingPeaks, to answer all of our burning questions about the platform we all know and love.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Dirk Friel and Henry Lutz from TrainingPeaks discuss the evolution of coaching in endurance sports, the importance of communication between coaches and athletes, and how technology has transformed training practices. They share insights on the role of data in coaching, the significance of emotional feedback, and the future of training methodologies. In this conversation, the speakers delve into the complexities of coaching in the modern age, particularly focusing on the overwhelming amount of data available to athletes and coaches. They discuss the evolution of athlete independence, the importance of integrating feedback mechanisms like RPE, and the advancements in strength training solutions within the TrainingPeaks platform. The conversation highlights the balance between providing valuable data and avoiding information overload, as well as the necessity for coaches to adapt to the changing landscape of athlete training and self-management. This conversation delves into the evolving landscape of athletic training, emphasizing the holistic approach to athlete development, the significance of training metrics, and the future integration of AI in coaching. The speakers discuss the importance of collaboration among coaches, nutritionists, and strength trainers, and how tools like TrainingPeaks can enhance athlete performance through data analysis and trend observation. They also explore the potential of AI to assist coaches without replacing them, ensuring a more personalized training experience for athletes.
Chapters00:00
Introduction to TrainingPeaks and Its Founders
10:16
Evolution of Training and Coaching Practices
20:04
The Importance of Communication in Coaching
28:51
Navigating Data Overload in Coaching
36:14
The Evolution of Athlete Independence
42:07
Integrating RPE and Feedback Mechanisms
50:33
Strength Training Solutions and Integration
51:58
The Holistic Athlete Approach
54:01
Innovations in Training Metrics
57:59
Understanding Training Peaks Metrics
01:00:59
The Art of Training and Trends
01:04:01
Maximizing TrainingPeaks Features
01:12:55
The Future of TrainingPeaks and AI Integration
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about genetic potential, racing on scheduled rest weeks, and training for long races.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this episode, the hosts delve into listener questions regarding cycling performance, specifically focusing on VO2 max, threshold training, and race strategies. They analyze a young athlete's metrics and discuss the importance of training structure, including the balance between intensity and recovery. The conversation also covers the implications of scheduling B and C races during rest weeks and how to effectively prepare for long gravel races with limited training time.
Chapters
00:00Introduction and Listener Questions00:28Analyzing VO2 Max and Threshold Training15:01B and C Races During Rest Weeks27:51Training Structure for Long Gravel Races
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about specifics for putting together your own training camp (or you can just sign up for the Ignition camp in Crested Butte which is now waitlist only) as well as training for the MidSouth Double or any variation of race like that.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of setting up a base training camp, including volume and intensity guidelines, the importance of nutrition and recovery, and how to integrate running into a cycling training regimen. They emphasize the need for careful planning and adaptation to increased training loads, as well as the significance of fueling strategies for endurance athletes.
Chapters
00:00
Setting Up a Base Training Camp
14:31
Integrating Running into Cycling Training
28:58
Nutrition and Fueling Strategies for Endurance Sports
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode the crew is talking about how to take your training on the road, intro to training with a power meter, and general vs specific training principles.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this episode of the Matchbox podcast, Dizzle, Kaitlyn Maddox, and Tyler Cloutier discuss various topics related to cycling training, including how to maintain fitness while traveling, and the transition from heart rate training to using a power meter. They provide insights on optimizing training schedules, the importance of recovery, and practical tips for new power meter users. In this conversation, the hosts discuss the integration of power meters, heart rate, and RPE in training and racing. They explore strategies for monitoring performance during races, the importance of analyzing race data post-event, and the balance between training specificity and general endurance. The conversation emphasizes the significance of recovery, consistency in training, and the interconnectedness of various energy systems in cycling performance.
Chapters
00:00
Introduction and Guest Introduction
01:45
Training While Traveling: Maintaining Fitness
12:21
Transitioning to Power Meter Training
23:46
Integrating Power, Heart Rate, and RPE in Training
26:17
Racing Strategies: When to Monitor Power
30:21
Analyzing Race Performance Post-Event
33:03
Training Specificity vs. General Endurance
37:53
Balancing Race Specificity and Periodization
42:03
The Importance of Recovery in Training
45:27
Finding Consistency and Comfort in Training
49:45
Exploring Energy Systems and Their Interconnectedness
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and unfortunately, I actually missed the recording last week but the crew touched on topics like how to prepare for big races and where to allocate resources, what metrics you should use as your limiting factor during endurance sessions, and training through recovery.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various topics related to cycling, including an upcoming camp, the dynamics of gravel racing, and the importance of coaching versus racing experience for preparing for events like Unbound 200. They also touch on the debate between using heart rate or power metrics for endurance training, emphasizing the need for tailored training approaches based on individual fitness levels and goals. In this conversation, the hosts delve into the intricacies of heart rate training and its application in endurance sports, particularly cycling. They discuss the significance of understanding individual heart rate thresholds and the variability in training responses among athletes. The latter part of the discussion shifts focus to injury recovery, emphasizing the importance of adjusting training goals and maintaining a healthy mindset during rehabilitation. The hosts provide practical advice for athletes dealing with injuries, including the need for a supportive coaching relationship and the importance of nutrition during recovery.
Chapters
00:00
Introduction and Camp Announcement
03:08
Transition to Gravel Racing Dynamics
15:25
Coaching vs. Racing for Unbound 200
23:44
Heart Rate vs. Power in Endurance Sessions
25:25
Understanding Heart Rate and Endurance Training
32:04
Navigating Injuries and Recovery Strategies
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about whether or not it’s worthwhile to perform sweat testing to help dial in your nutrition on the bike and ways to improve training effectiveness amidst demanding work and life weeks.
And hey, if you haven’t heard, this summer we are hosting a new training camp in the beautiful mountain oasis of Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We only have a handful of spots left and they are fleeting, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the significance of sweat testing for athletes, particularly in understanding electrolyte loss during workouts. They explore the importance of sodium and other electrolytes in maintaining performance and hydration, as well as the effects of heat adaptation on sweating and electrolyte balance. The discussion also touches on practical methods for testing sweat composition and the implications for training and nutrition strategies. In this conversation, the hosts discuss the importance of thermoregulation in training, particularly how core temperature data can enhance performance. They explore practical training strategies for individuals with busy lives, emphasizing the need for efficient workouts and the significance of periodization in training. The discussion also touches on nutrition, recovery, and the mental aspects of training, providing valuable insights for athletes looking to optimize their performance.
Chapters
00:00
Understanding Sweat Testing and Its Importance
11:08
The Role of Sodium and Electrolytes in Performance
23:05
Heat Adaptation and Its Effects on Sweating
26:13
Thermoregulation in Training
28:20
Utilizing Core Temperature Data
34:14
Training Strategies for Busy Lives
49:19
Maximizing Training Efficiency
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how you can curate your fueling on the bike to work within a budget and our takes on addressing IT band syndrome.
Also, if you haven’t heard, this summer we are hosting a new training camp in the beautiful mountain oasis of Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We’re keeping the camp small for year one, and there are currently only 6 spots left, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the challenges of balancing training and college life, particularly for student athletes. They explore strategies for managing time effectively, fueling on a budget, and utilizing campus resources to enhance training. The importance of maintaining healthy habits and prioritizing sleep is emphasized, along with the need to make informed decisions during this pivotal life stage. In this conversation, the hosts discuss various aspects of cycling, particularly in the context of collegiate sports. They explore how to build connections through cycling, the importance of nutrition and budgeting for cyclists, and the challenges of managing injuries like IT band syndrome. The discussion also delves into the mental side of injury recovery and the significance of maintaining a multifaceted identity beyond cycling.
Chapters
00:00 Introduction and Context of Sea Otter Week
01:04 Balancing Training and College Life
06:55 Nutrition on a Budget for Student Athletes
10:35 Utilizing Campus Resources for Training
17:11 Maintaining Healthy Habits in College
18:25 Building Connections Through Cycling
21:42 Creating Opportunities in Collegiate Cycling
22:30 Nutrition and Budgeting for Cyclists
24:00 Understanding and Managing IT Band Syndrome
29:46 The Mental Side of Injury Recovery
36:07 Finding Identity Beyond Cycling
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to train for long ultra events on a time budget, ways to prepare for altitude races when you live at sea level, and whether or not you should be mixing your interval rides with endurance.
Also, we have some exciting news about a new training camp that we’re going to be hosting this summer in Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We’re keeping the camp small for year one, and there are currently only 6 spots left, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this episode, the hosts discuss training strategies and nutrition for preparing for a 200-mile gravel ride. They explore the importance of specificity in training, the role of nutrition in endurance rides, and the impact of environmental factors such as heat. The conversation also delves into gut training for carbohydrate intake and the balance between training volume and intensity. The hosts emphasize the thrill of taking on such challenges, even with limited training time. In this conversation, the hosts delve into the complexities of endurance racing, discussing the mental and physical challenges athletes face. They explore the importance of proper training, particularly in relation to altitude events, and the balance between endurance and intensity in training regimens. The discussion emphasizes the need for athletes to understand their limits and prepare adequately for the demands of their chosen events.
Chapters
00:00
Preparing for a 200-Mile Gravel Ride
03:14
Training Strategies and Specificity
05:54
Nutrition for Endurance Rides
08:58
Heat Adaptation and Environmental Considerations
11:56
Gut Training and Carbohydrate Intake
14:57
Balancing Training Volume and Intensity
18:04
The Thrill of the Challenge
25:19
Pushing Limits: The Psychology of Endurance Racing
28:39
Altitude Training: Strategies for Success
41:45
Balancing Endurance and Intensity: Training Insights
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to get back into training after getting derailed by sickness, why rest days are important (or are they?), and durability testing.
This week’s episode is also brought to you by our new friends over at buycycle. The easiest and safest way to sell your bike worldwide. Head over to buycycle.com/matchbox and use the code MATCHBOX30 (all uppercase) for 30% off seller protection. List your bike today and make selling easy!
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the importance of base training for cyclists recovering from illness or injury, emphasizing the need to prioritize long-term goals over short-term race performance. They also explore the role of strength training in a cyclist's routine, debating the effectiveness of lifting on recovery days versus hard training days, and the potential risks of chronic fatigue from improper training balance. In this conversation, the speakers discuss various aspects of strength training and durability testing for cyclists. They emphasize the importance of maintaining strength while cycling, the need for a consistent testing protocol, and the balance between using metrics and perceived exertion (RPE) in training. The conversation also highlights the significance of customizing tests based on individual race preparations and the evolving nature of training methodologies.
Chapters
00:00 Navigating Recovery and Training Plans
15:01 Strength Training and Recovery Days
27:28 Strength Training for Cyclists
29:00 Durability Testing in Cycling
32:02 Establishing a Consistent Testing Protocol
36:05 Comparing Fresh and Fatigued Performance
39:58 Customizing Tests for Race Preparation
44:03 Balancing Metrics and RPE in Training
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about maximizing VO2max potential, how to bounce back from ineffective training, and when it makes sense to try reverse periodization.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
This conversation delves into the intricacies of VO2 max, its implications for cycling performance, and the importance of proper training. The hosts discuss signs of a naturally high VO2 max, the significance of structured training for improving fitness levels, and the challenges faced by a listener regarding their FTP and performance. They also explore the concept of reverse periodization in training for ultra marathons, emphasizing the need for specificity in training as the event approaches.
Chapters
00:00
Understanding VO2 Max: Signs and Potential
08:12
Training Insights: FTP and Performance Challenges
19:30
Exploring Reverse Periodization for Ultra Marathon Training
RERUN due to inability to record during the MidSouth last week. Enjoy this previously recorded episode from last season.
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this weeks episode we’re talking left/right power imbalances, the basics of goal setting, and getting into some nuances of VO2max training.
Today’s show is also brought to you by Flow Formulas. We’re already a third of the way through 2024 which means if you haven’t already dialed in your nutrition plan for the season you’d better get on it stat. Head over to flowformulas.com today and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the coaches discuss topics related to cycling training and racing. They address questions about pedal stroke efficiency, power imbalances, setting goals for races, and VO2 max intervals. They provide insights and recommendations based on their experience as coaches and athletes.
Keywords
cycling, training, racing, pedal stroke, power imbalance, goals, VO2 max intervals
Takeaways
- Having a power meter that measures both left and right power can help identify and address power imbalances in pedal stroke.
- For most athletes, a power imbalance of 48/52 or 52/48 is not a cause for concern.
- When setting goals for races, consider factors such as race distance, terrain, and competition level.
- Pacing strategies should be tailored to the specific race and individual capabilities.
- VO2 max intervals can be customized based on the type of rider and their specific energy system needs.
- Tabata-style workouts can be effective for improving VO2 max, but should be used strategically and not as the sole focus of training.
- Training plans should include a combination of race-specific intervals and general intensity workouts for optimal results.
- Consider individual factors such as fitness level, training history, and race goals when designing training plans.
- Experimentation and learning from mistakes are important for building race experience and improving performance.
Titles
- Setting Goals for Races
- Customizing VO2 Max Intervals
Sound Bites
- "What do you recommend to obtain a more even pedal stroke?"
- "It seems you're yearning for continuous lactate measurement."
- "How would you recommend her go about pacing for the first few races?"
Episode 132 - Bike Fit Follow-up, Breaking Up Monotony, and My Legs Hurt, What Gives?
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about some follow up bike fitting discussion, how to structure training with little to work with, and why do my legs hurt?
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss the intricacies of bike fit, particularly when transitioning from gravel to mountain biking. They emphasize the importance of saddle height, pedal position, and handlebar width for optimal performance and comfort. The discussion also touches on the unique challenges faced by an athlete training in a deployment environment, highlighting the need for a structured training plan that accommodates limited resources and varying stress levels. In this conversation, the hosts explore extreme endurance challenges, innovative training techniques, and the mental aspects of cycling performance. They discuss remarkable feats of endurance, the importance of structured training, and the common physical limitations faced by cyclists. The conversation emphasizes the significance of mental toughness and resilience in overcoming challenges and achieving personal bests in cycling.
Chapters
00:00
Bike Fit Fundamentals
24:58
Training Structure for Unique Environments
33:12
Extreme Endurance Challenges
35:47
Innovative Training Techniques
38:08
Understanding Physical Limitations
47:55
Mental Toughness in Training
58:20
Conclusion and Future Insights
Episode 131 - Cram Training, 24 Hour Relays, and Lifting for Sprinters
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about ways to train when you’re limited on time before your key event, how to best prepare for 24 hours relay racing, and lifting approaches for sprinters.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss effective training strategies for cyclists preparing for upcoming races, focusing on emergency training for an A-race and specific strategies for a 24-hour relay race. They emphasize the importance of maximizing bike volume, functional strength training, and maintaining aerobic capacity while considering the limited time available for preparation. The discussion also touches on the balance between strength training and endurance training, particularly for young athletes with multiple races scheduled. In this conversation, the speakers discuss various aspects of cycling training, focusing on the importance of team dynamics, strength training strategies, and the balance between strength and cycling workouts. They delve into the specifics of weightlifting for sprinters and the role of nutrition and supplements in enhancing performance. The discussion emphasizes the need for tailored training approaches and the significance of maintaining a fun and engaging training environment.
Chapters
00:00
Emergency Training for A-Race Preparation
15:34
Training Strategies for a 24-Hour Relay Race
23:15
Team Dynamics in Racing
24:46
Strength Training Strategies for Cyclists
30:36
Balancing Strength and Cycling Training
32:20
Weightlifting Insights for Sprinters
39:59
The Role of Nutrition and Supplements in Performance
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the value of indoor riding vs outdoor riding in the context of mountain biking, what you should add to your weekly training when increasing overall volume, and how to maximize performance amidst an FTP plateau.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this episode, the hosts discuss various topics related to cycling, including saddle sore treatments, the effectiveness of indoor versus outdoor training, and the importance of understanding Training Stress Score (TSS). They emphasize the need for preventative measures against saddle sores, the psychological aspects of training, and how to maximize training volume effectively. The conversation is filled with insights and practical advice for cyclists looking to improve their performance and well-being. In this conversation, the speakers discuss the importance of endurance training, navigating plateaus in performance, and the critical role of durability in cycling. They emphasize that increasing training volume should focus on endurance rather than intensity, and that FTP is not the only metric to consider for performance improvement. The discussion also highlights the significance of nutrition in enhancing durability and overall performance.
Chapters
00:00
Introduction and Listener Feedback
03:02
Saddle Sores: Treatment and Prevention
05:45
Indoor vs Outdoor Training: Zone Two Insights
08:53
Understanding TSS: Trainer vs Trail Rides
11:59
The Psychological Aspect of Training
15:03
Maximizing Training Volume: Adding More Hours
18:04
Final Thoughts and Wrap-Up
19:25
Building Endurance in Training
24:28
Navigating Training Plateaus
37:26
The Importance of Durability in Cycling
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking all things bike fit with special guest, Michael Seiler.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Dizzle and Michael Seiler discuss their coaching journeys, the importance of finding the right coach, and the intricacies of bike fitting. They explore the common mistakes athletes make during bike fits, the significance of mobility in performance, and the nuances of saddle positioning. The discussion emphasizes the collaborative nature of coaching and the need for open communication between athletes and coaches. In this conversation, the speakers delve into the intricacies of bike fitting, focusing on saddle selection, height, and the importance of professional fitting. They discuss how individual anatomy affects saddle choice, the significance of sit bone width, and the common pitfalls of incorrect saddle height. The conversation emphasizes the necessity of regular bike fittings, especially with the evolution of bike technology, to enhance comfort and performance. In this conversation, Adam and Michael Seiler discuss the critical aspects of bike fitting, including the importance of proper fit for performance, the challenges of virtual fittings, the trend of shorter crank arms, and the balance between fitting the bike to the rider and helping the rider adapt to the bike. They emphasize the educational component of bike fitting and the need for ongoing adjustments as athletes improve their strength and flexibility.
Chapters
00:00
Introduction and Background of Coaching Relationships
02:45
The Importance of Finding the Right Coach
06:00
Michael Seiler's Coaching Journey and Bike Fitting
08:59
Understanding the Bike Fitting Process
12:04
Common Mistakes in Bike Fitting
14:50
The Role of Mobility in Performance
17:53
Saddle Positioning and Adjustments
24:56
Saddle Selection: The Personal Fit
31:03
Saddle Height and Positioning
45:02
The Importance of Professional Bike Fitting
48:22
The Importance of Proper Bike Fitting
52:41
Virtual Bike Fitting Challenges
53:10
Short Crank Arm Craze: Pros and Cons
01:00:02
Balancing Bike Fit and Rider Adaptation
01:07:41
Creating a Performance Package for Athletes
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about various benefits of heat training, some things to look out for when trying to avoid burnout, and suggestions for mitigating saddle sores.
Speaking of saddle sores, next week we’ll be having a guest on the show who specializes in bike fitting, in addition to being a long-time cyclist and endurance coach. SO if you have any specific questions related to the topic of bike fit, or any other coaching related questions, you can send those to matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out the Matchbox Podcast listener question for. Alright, let’s get into it!
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
The conversation delves into the benefits of heat adaptation for athletes, particularly in cycling, discussing the physiological mechanisms behind heat acclimation, the importance of managing stress during training, and the nuances of recovery. The discussion transitions into the challenges of burnout, emphasizing the need for proper nutrition and recovery strategies to rebuild fitness effectively. In this conversation, the hosts delve into the complexities of appetite, burnout, and recovery in athletic training. They discuss the importance of nutrition, the challenges of weight management, and the significance of proper bike fit in preventing saddle sores. The dialogue emphasizes the need for gradual increases in training volume to avoid burnout and highlights various strategies for improving performance and comfort in cycling.
Takeaways
- Heat acclimation benefits all races, not just hot ones.
- Sauna sessions can add stress if not managed properly.
- Riding in heat can be more effective than sauna use.
- Heat shock proteins play a role in recovery and inflammation.
- Consistent heat exposure can improve electrolyte balance.
- Burnout can manifest even with reduced training loads.
- Nutrition is crucial for rebuilding fitness after burnout.
- Blood work can help identify deficiencies affecting appetite.
- Building muscle can help increase appetite and weight.
- Finding the right balance of training and recovery is essential. Understanding appetite issues can indicate underlying problems.
- Burnout can be a physiological response to training stress.
- Recovery periods are essential for preventing burnout.
- Athletes should focus on sustainable training plans.
- Nutrition plays a critical role in athletic performance.
- Weight gain strategies should include proper nutrition and training.
- Set points can complicate weight management efforts.
- Gradual increases in training volume are crucial for avoiding burnout.
- Saddle sores can be a significant issue for cyclists.
- Finding the right saddle and fit is essential for comfort.
Chapters
00:00
Understanding Heat Adaptation
12:54
Navigating Burnout and Recovery
17:18
Rebuilding Fitness and Nutrition Challenges
28:39
Understanding Appetite and Burnout
29:51
The Importance of Recovery in Training
31:45
Navigating Peak Performance and Burnout
33:07
Shifting Focus from Numbers to Recovery
34:06
The Role of Nutrition in Athletic Performance
36:37
Exploring Weight Gain Strategies
38:07
The Challenge of Set Points in Weight Management
40:05
Increasing Appetite and Caloric Intake
41:01
Avoiding Burnout While Increasing Training Volume
44:15
The Reality of Training Volume Expectations
46:14
Recognizing Signs of Burnout
47:41
Addressing Saddle Sores in Cycling
49:40
Understanding Different Types of Saddle Sores
51:19
Preventative Measures for Saddle Sores
53:23
Finding the Right Saddle for Comfort
55:04
The Impact of Bike Fit on Saddle Sores
57:00
Exploring 3D Printed Saddles for Comfort
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about structuring your training for shorter races and utilizing cross training as it’s own focus, as well as in a complementary way to improve your overall performance on the bike.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of training for cycling, particularly focusing on the balance between high-intensity interval training (HIIT) and Zone 2 training for shorter races. They explore the importance of specificity in training, the role of cross-training, and how to effectively prepare for endurance events. The discussion emphasizes the need for a tailored approach to training based on individual strengths and weaknesses, as well as the significance of incorporating race simulations into training regimens. In this conversation, the hosts discuss the integration of cross training into endurance routines, particularly focusing on the balance between cycling and cross-country skiing. They explore the importance of maintaining fitness levels, specifically FTP, while also emphasizing the need for variety in training to enhance overall performance. The discussion highlights practical strategies for athletes to manage their training schedules effectively, adapt to seasonal changes, and embrace new activities for improved fitness.
Takeaways
- 25 miles is not necessarily short racing.
- You need a combination of the two.
- If you only did zone two training, you'd be on your back foot.
- The quality of high-intensity sessions should be prioritized.
- Cross-training can help build your aerobic base.
- You should do tune-up races before your main event.
- Don't do crazy long zone two.
- The more specific your training, the more prepared you'll be.
- Running is beneficial for bone mineral density.
- Exploiting weaknesses in training is crucial. Cross training can enhance overall athletic performance.
- Balancing different training modalities is crucial for endurance athletes.
- Maintaining FTP is important, but not at the expense of overall fitness.
- Strength training should complement endurance workouts.
- Athletes should not fear letting their FTP drop during the off-season.
- Variety in training can lead to better performance outcomes.
- Scheduling workouts efficiently can help manage time constraints.
- Listening to your body is key when trying new activities.
- Cross-country skiing can be a beneficial cross-training activity for cyclists.
- Taking breaks from cycling can rejuvenate motivation and performance.
Chapters
00:00
Training for Shorter Races: HIIT vs. Zone 2
15:05
Balancing Volume and Intensity in Training
19:57
Cross-Training for Endurance Events
27:56
The Importance of Specificity in Training
29:38
Integrating Cross Training into Endurance Routines
34:00
Balancing Cross Country Skiing and Cycling Training
44:02
Understanding FTP and Its Importance in Training
49:07
Embracing Variety in Training for Better Performance
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re entertaining a follow-up question from our nutrition episode, discussing whether or not sugar water is a viable option for fueling, and should you include easy Z2 in your training?
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of nutrition, focusing on the balance between healthy eating and enjoyment. They address listener questions about processed foods, the role of spices, and the importance of understanding food ingredients. The discussion emphasizes the personal nature of dietary choices and the need for mindful eating without falling into extremes. In this conversation, the hosts delve into various aspects of nutrition and training for endurance athletes. They discuss the balance between antioxidants and protein intake, the differences between homemade and pre-formulated sports drinks, and the critical role of electrolytes in hydration. The conversation also explores the debate over training intensity, particularly the effectiveness of zone one versus zone two training, and emphasizes the importance of balancing data analysis with personal perception of effort during training.
Takeaways
- Nutrition is a personal journey that requires experimentation.
- The healthfulness of food is often determined by its ingredients list.
- Spices can enhance the flavor and healthfulness of meals.
- Cooking at home allows for better control over food quality.
- Processed foods can vary widely in healthfulness based on ingredients.
- Meal prepping can help maintain a healthy diet without daily cooking.
- Enjoyment of food is crucial for sustainable healthy eating.
- Mindful eating helps avoid extremes and promotes balance.
- Whole foods are generally healthier than processed options.
- Understanding food processing helps make better dietary choices. Antioxidants are abundant in vegetables compared to pasta.
- Post-ride nutrition should include both antioxidants and protein.
- Pre-formulated sports drinks offer optimal absorption ratios.
- Homemade drink mixes can be effective but may lack precision.
- Electrolytes are crucial for hydration during endurance activities.
- Training intensity should be tailored to individual goals.
- Zone one training may not provide sufficient training load.
- Listening to your body is essential in training.
- Data can enhance training but shouldn't overshadow personal experience.
- Hyponatremia can be more dangerous than dehydration.
Chapters
00:00
Introduction and Listener Feedback
01:03
Nutrition and Processed Foods Discussion
05:59
The Role of Spices in Healthy Eating
12:14
Understanding Food Processing and Ingredients
20:04
Balancing Healthy Eating with Enjoyment
22:55
Mindful Eating and Avoiding Extremes
24:53
Antioxidants vs. Protein: The Nutritional Balance
26:21
Homemade vs. Pre-formulated Sports Drinks
30:40
The Importance of Electrolytes in Hydration
35:45
Training Intensity: Zone One vs. Zone Two
40:51
Data vs. Feel: The Balance in Training
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking volume for the everyday athlete, whether it's ok to increase intensity of endurance rides, and is one month of structure enough to prepare for events?
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
time-crunched athletes, training volume, endurance training, intensity management, cycling performance, athlete coaching, training advice, fitness goals, periodization, training strategies, autonomic nervous system, training stress, structured training, intensity, recovery, magic workout, training plans, balance, motivation
Summary
The conversation delves into the challenges faced by time-crunched athletes, particularly those who train less than six hours a week. The hosts discuss the implications of training volume and intensity, emphasizing the importance of structured training and the need for realistic expectations. They also explore strategies for maximizing training effectiveness within limited time constraints, including the significance of periodization and the management of intensity during base training. In this conversation, the speakers delve into the intricacies of training, focusing on the autonomic nervous system's response to stress, the importance of structured training, and the balance between intensity and recovery. They discuss common misconceptions about training, such as the idea of a 'magic workout,' and emphasize the need for simplicity in training plans. The conversation also touches on the challenges of maintaining motivation and finding balance in training amidst life's demands.
Takeaways
- Training volume is crucial for performance improvement.
- Time-crunched athletes need practical advice tailored to their situation.
- Six hours per week is often considered the minimum for effective training.
- Intensity management is key for endurance training.
- Cumulative fatigue can impact long-term performance.
- Periodization helps in adapting training stimuli over time.
- Training less than six hours can lead to maintenance mode.
- Realistic expectations are important for time-crunched athletes.
- Mixing intensity in base training can stress the nervous system.
- Specificity in training plans is essential for achieving goals. The autonomic nervous system reacts to training stress like an on-off switch.
- Structured training and increased volume can lead to better performance.
- It's important to avoid pushing to the edge of fatigue all year long.
- There is no magic workout that guarantees quick results.
- Simplicity in training plans can enhance consistency and effectiveness.
- Finding balance in training and life is crucial for long-term success.
- Any structured training is better than none, even if it's short-term.
- Training should be enjoyable to maintain motivation.
- Motivation can wane if training becomes a chore.
- Breaking workouts into smaller, manageable parts can help maintain motivation.
Titles
- Maximizing Performance for Time-Crunched Athletes
- The Balance of Volume and Intensity in Training
- Strategies for Everyday Athletes
- Understanding the Needs of Time-Crunched Cyclists
- Navigating Training Intensity for Optimal Results
Sound Bites
- "Not everyone is on Strava."
- "Six hours is like the bottom."
- "You just need to ride your bike more."
- "You can get extremely granular with this."
- "It's easier to understand the detrimental effects."
- "There's not a magic formula that they're using."
- "Training is really simple."
- "One month is enough."
- "Any structure is going to be better than no structure."
- "Training should be fun."
- "Sometimes you just have to kind of push through that."
Chapters
00:00
Understanding Time-Crunched Athletes
22:20
Navigating Intensity in Base Training
32:14
Understanding the Autonomic Nervous System and Training Stress
34:49
The Importance of Structured Training and Volume
36:47
Balancing Training Intensity and Recovery
39:14
The Myth of the Magic Workout
42:11
Simplicity in Training Plans
44:07
Finding Balance in Training and Life
51:06
Motivation: The Key to Consistent Training
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re doing things a little different. After some discussions earlier in the week on nutrition with Dylan and Ignition coach, Will Pfeiffer, Drew decided we should bring the conversation to the studio. So this is somewhat of an open discussion on general nutrition and some of the things we think about when selecting foods off the bike. For more in depth or specific information on this topic, we would definitely recommend consulting a professional in this space.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Dizzle and his guests delve into the critical role of nutrition in cycling performance, exploring various diets, particularly the benefits of a whole food plant-based diet. They discuss the importance of whole foods over processed options, the challenges of meeting protein needs on a plant-based diet, and the implications of cholesterol in athletes' diets. The conversation emphasizes individual dietary needs and the importance of regular health assessments to optimize performance and health. In this conversation, the speakers discuss the importance of blood work and lipid panels in understanding individual health metrics, particularly cholesterol levels. They emphasize the need for personalized nutrition, especially regarding controversial foods like eggs. The discussion shifts to the benefits of a whole foods diet versus processed foods, highlighting the significance of natural food sources. The conversation also touches on the ethics of meat consumption and the importance of sourcing quality animal products. Finally, they explore how nutrition directly impacts athletic performance, stressing the long-term benefits of disciplined dietary choices.
Takeaways
- Nutrition is crucial for cycling performance.
- A whole food plant-based diet can enhance health span.
- Whole foods help maintain stable blood glucose levels.
- Athletes need to be mindful of their protein intake.
- Cholesterol in the diet can affect cardiovascular health.
- Individual responses to diets can vary significantly.
- Regular health assessments are important for athletes.
- Processed foods can undermine dietary benefits.
- Antioxidants from whole foods aid in recovery.
- Dietary choices should be tailored to individual needs. Everyone should get blood work done.
- InsideTracker offers comprehensive blood analysis.
- Cholesterol responses to eggs vary by individual.
- Nutrition must be individualized for optimal health.
- Whole foods are essential for a healthy diet.
- Processed foods can trick the body into overeating.
- Cooking at home promotes healthier eating habits.
- Iron from natural sources is more beneficial than supplements.
- Quality of meat matters in dietary choices.
- Nutrition significantly impacts athletic performance.
Titles
- Unlocking Cycling Performance Through Nutrition
- The Vegan Athlete: Health Benefits Explored
- Whole Foods vs. Processed: The Cycling Diet Debate
- Protein Power: Meeting Nutritional Needs on a Plant-Based Diet
- Cholesterol: Understanding Its Role in Athletic Health
- Personalizing Nutrition for Optimal Performance
Sound Bites
- "We never talk about the ramifications of our diet."
- "Whole foods are so important for recovery."
- "Antioxidants improve recovery."
- "You have to eat more food when you stop eating meat."
- "You can have cholesterol in your diet."
- "Nutrition is such an individual thing."
- "Everyone should get blood work done."
- "Eggs are always in controversy."
- "You have to do some experimentation."
- "It's hard to eat potatoes, but french fries, it's easy."
- "If you want to be healthy, you have to cook."
- "If you're gonna go all in, go all in."
Chapters
00:00
The Importance of Nutrition in Cycling
05:52
Dylan's Vegan Journey and Health Benefits
12:13
Whole Foods vs. Processed Foods
17:55
Protein Sources and Macronutrient Needs
23:49
Cholesterol: Myths and Realities
29:59
Individual Nutrition Needs and Testing
39:09
The Importance of Blood Work
40:17
Understanding Lipid Panels and Cholesterol
42:02
Individualized Nutrition: The Egg Controversy
43:39
Whole Foods vs. Processed Foods
45:43
Natural vs. Processed: The Quality of Food
48:46
Iron Sources: Plant-Based vs. Animal Products
50:05
The Ethics of Meat Consumption
52:20
Choosing Quality Red Meat
54:18
The Impact of Nutrition on Performance
01:03:05
Wrapping Up: Nutrition and Athletic Performance
Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking cadence drills, heart rate fluctuations, and quantifying stress.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
cycling, pedaling drills, heart rate, training adaptations, lactate testing, cycling performance, endurance training, VO2 max, anaerobic sessions, cycling fitness, lactate levels, training stress, recovery, VO2 max, training metrics, subjective training, lactate testing, athlete performance, endurance training, fitness goals
Summary
In this episode, the hosts discuss various aspects of cycling training, focusing on pedaling drills, heart rate changes with increased training volume, and the use of lactate testing to measure workout intensity. They explore the effectiveness of different pedaling techniques, the implications of heart rate variations, and how to assess the stress of high-intensity sessions. In this conversation, the hosts delve into the complexities of lactate levels and their relationship to training stress, emphasizing that the increase in stress is not linear. They discuss the importance of recovery, especially for older athletes, and the need to listen to one's body rather than relying solely on objective metrics. The practicality of lactate testing is questioned, with the consensus that while it can provide useful information, it may not be worth the hassle for most athletes. The conversation concludes with encouragement for athletes to focus on their training and recovery, especially in light of personal challenges.
Takeaways
- Zone two riding may not be effective without specific drills.
- High and low cadence training can be beneficial for certain events.
- Research on cadence training shows mixed results.
- Single leg drills can help identify muscular imbalances.
- Preferred cadence varies by cycling discipline.
- Heart rate can decrease with increased training volume.
- A decline in heart rate can indicate improved fitness.
- Lactate testing can provide insights into workout stress.
- Intensity sessions should be tailored to individual recovery.
- Understanding lactate levels can help manage training loads. Lactate levels vary among individuals and are not a strict measure of stress.
- Recovery is crucial, especially for older athletes.
- Training should balance subjective feelings and objective metrics.
- Lactate testing can be cumbersome and may not provide significant benefits.
- Listening to your body is essential for effective training.
- VO2 max sessions can be more stressful than longer endurance rides.
- Athletes should focus on their overall training volume and recovery.
- Subjective experiences can often contradict objective data.
- It's important to adjust training intensity based on how one feels.
- Overcoming personal challenges can lead to significant fitness gains.
Titles
- Exploring the Effectiveness of Pedaling Drills
- Understanding Heart Rate Changes in Cyclists
- The Role of Lactate Testing in Cycling Performance
- Maximizing Cycling Efficiency Through Cadence Training
Sound Bites
- "Zone two riding is a waste of time."
- "I think there is a purpose for everything."
- "Stress increases exponentially, not linearly."
- "You need to be aware of your body."
- "Recovery should be his main focus."
- "Sometimes training requires subjectivity."
- "Training is very subjective."
- "Lactate testing is a pain in the ass."
- "Lactate checking is too much of a headache."
Chapters
00:00
Introduction and Pedaling Drills Discussion
16:47
Heart Rate Changes and Training Adaptations
20:10
Lactate Testing and Intensity Session Stress
22:35
Understanding Lactate Levels and Stress Response
28:28
The Importance of Recovery in Training
34:57
Subjectivity vs. Objectivity in Training Metrics
40:40
The Practicality of Lactate Testing
45:36
Encouragement and Future Outlook for Athletes
Episode 77 - New Year New You - A Conversation on Goal Setting
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re having an open discussion on how each of us approach goal setting, for both ourselves and our athletes.
Today’s show is also brought to you by Flow Formulas. When it comes to preparing physically for big goal events, people often underestimate the importance of nutrition and the role it plays in affecting your output. Just like with the fitness side of the equation, nutrition requires it’s own attention through dedicated digestion training. So while we’re just launching into the new year, get a jump start on your nutrition training by heading over to flowformulas.com today and make sure to use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re each taking some time to talk about takeaways from the 2024 season and how we’re looking ahead to 2025.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
2024 recap, 2025 outlook, training insights, multi-modal training, cycling performance, mindset shift, cross-training benefits, training, endurance, ultra events, coaching, health, performance, volume blocks, race strategy, autonomy, athlete development, reverse periodization, training, athletic identity, recovery, goals, cycling, fitness, lifestyle, performance, endurance
Summary
In this conversation, the hosts reflect on their experiences in 2024, discussing training insights, the importance of balancing multiple modalities, and the mindset shift towards enjoying training rather than focusing solely on results. They explore the benefits of cross-training, particularly how cross-country skiing can enhance cycling performance, and share personal anecdotes about their training journeys and upcoming goals for 2025. In this conversation, the participants discuss their training experiences, focusing on the balance between endurance events and health considerations. They explore the importance of autonomy in training, the impact of health issues on performance, and the lessons learned from various training blocks. The conversation also touches on future goals and strategies for upcoming races, emphasizing the need for a singular focus in training. In this conversation, the speakers delve into the concept of reverse periodization in training, discussing its potential benefits and challenges. They reflect on their personal journeys as athletes, emphasizing the importance of embracing change and finding balance in their training regimens. The discussion also touches on the significance of recovery, setting future goals, and the joy of being an athlete without the pressures of elite competition. As they look ahead to 2025, they express excitement for new challenges and the lessons learned from their experiences.
Takeaways
- The importance of reflecting on past training experiences.
- Balancing different training modalities can enhance overall performance.
- Mindset plays a crucial role in how athletes approach competition.
- Cross-training, especially with skiing, can significantly benefit cycling.
- Enjoying the training process can lead to better performance outcomes.
- Adapting to new environments can present unique challenges and opportunities.
- Volume training is effective for building endurance and fitness.
- Technique and skill vary in importance across different sports.
- Setting realistic goals can help maintain motivation and enjoyment.
- Community and coaching can enhance training experiences. Kaitlyn plans to focus on ultra endurance events this year.
- Health issues can significantly impact training and performance.
- Having a coach can provide accountability and structure.
- Autonomy in training leads to better performance and satisfaction.
- Rest and recovery are crucial after intense training blocks.
- Volume blocks can enhance performance in various race types.
- Pacing strategies are essential for race success.
- Dylan learned the importance of recovery after aggressive training.
- Crit racing lacks the team support that enhances performance.
- A singular focus in training can lead to better results. Reverse periodization can enhance specificity in training for events.
- Embracing radical changes can lead to a more fulfilling athletic experience.
- Recovery is crucial, especially when implementing intense training blocks.
- Finding balance in training can lead to better overall health and performance.
- Setting specific goals can help maintain motivation and focus.
- Exploring different training methods can provide valuable insights for coaching.
- The joy of being an athlete can be rediscovered outside of competitive pressures.
- Planning for recovery is essential when facing injuries or surgery.
- Maintaining a flexible training approach can lead to better adaptation.
- Reflecting on past experiences can inform future training strategies.
Titles
- 2024 Recap: Lessons Learned and Future Goals
- Training Insights: Balancing Multiple Modalities
- The Shift in Mindset: From Results to Enjoyment
- Cross-Training: The Key to Enhanced Performance
- Adapting to Change: Training in New Environments
- The Importance of Technique in Endurance Sports
- 2025 Outlook: Setting New Challenges and Goals
Sound Bites
- "I was pretty under-fueled during that time."
- "I did a 12 hour solo 16 mile lap to get ready."
- "That's just funny. You know what I mean?"
- "I had a pretty serious sleep condition."
- "It truly changed my life."
- "Don't work harder than you need to."
- "It's called the self-determination theory."
- "You need a rest week."
- "That was a blessing in disguise."
- "I think I'll probably do volume block again."
- "I don't have teammates to race with."
- "I'm chasing results, not arbitrary numbers."
- "If people want standard coaching, we got that."
- "I really gotta get on the bike."
- "Can't wait to do this next year."
Chapters
00:00
2024 Recap and 2025 Outlook
03:08
Training Insights and Experiences
05:59
Balancing Multiple Modalities in Training
08:57
The Importance of Technique and Skill
12:04
Adapting to New Environments and Challenges
14:47
Mindset Shift in Competitive Events
18:09
Cross-Training Benefits for Cycling Performance
21:48
Training Focus and Event Planning
24:57
The Impact of Health on Performance
26:14
Autonomy in Training and Coaching
28:07
Dylan's Training Journey and Lessons Learned
35:59
Volume Blocks and Race Performance
42:57
Future Goals and Race Strategy
51:09
Exploring Reverse Periodization in Training
57:36
Radical Changes and Embracing a New Athletic Identity
01:02:47
Transitioning from Elite Racing to a Balanced Lifestyle
01:10:08
Planning for Recovery and Future Goals
01:17:25
Reflections and Looking Ahead to 2025
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking how to execute rest intervals and the most optimal time of day to train.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
rest intervals, training, lactate, heart rate, specificity, power output, interval training, cycling, performance, workout strategies, workout thresholds, optimal workout timing, daily fatigue, gym and cycling balance, training tips
Summary
In this conversation, the hosts discuss the nuances of rest intervals during high-intensity interval training, particularly focusing on 30-30 workouts. They explore the balance between complete rest and maintaining a low power output during rest periods, emphasizing the importance of specificity in training based on the athlete's goals. The discussion also highlights the significance of lactate management and heart rate recovery, providing insights into optimizing performance during intervals. In this conversation, the speakers discuss various aspects of workout thresholds, optimal timing for workouts, and the balance between gym and cycling sessions. They explore how physiological differences affect performance, the impact of daily fatigue on workout quality, and practical tips for effective training schedules. The discussion emphasizes the importance of personalizing workout times based on individual schedules and energy levels, as well as the significance of fueling before workouts.
Takeaways
- Rest intervals can significantly impact performance during high-intensity workouts.
- Maintaining a low power output during rest may help clear lactate faster.
- Specificity in training is crucial for replicating race conditions.
- Heart rate recovery is as important as lactate clearance during intervals.
- Different training goals require different approaches to rest intervals.
- 30-30 workouts should be tailored to the athlete's specific needs and conditions.
- Maximizing power output often requires understanding personal limits and capabilities.
- Training on terrain specific to the event can enhance performance.
- The limiting factor in high-intensity intervals is often lactate buildup.
- Athletes should push their limits to find their true capabilities during workouts. 500 watts is a minimum threshold for workouts.
- Optimal workout timing can vary based on individual schedules.
- Afternoon workouts may yield better performance for many.
- Daily fatigue can significantly impact workout quality.
- Fueling before workouts is crucial for performance.
- Morning workouts may be better for those with busy schedules.
- Balancing gym and cycling workouts is essential for overall training.
- Consistency in workout timing leads to better results.
- Personalizing training schedules can enhance performance.
- Understanding one's body and energy levels is key to effective training.
Titles
- Mastering Rest Intervals for Optimal Performance
- The Science Behind Interval Training
- How to Maximize Your 30-30 Workouts
Sound Bites
- "Your last one should be a failure."
- "That's your minimum threshold. Yeah."
- "Over 500, okay."
- "I shouldn't do cycle cross nats."
- "There's research on this. Afternoon."
- "The best time to work out for you is..."
- "I wouldn't do the gym session as well."
Chapters
00:00 Understanding Rest Intervals in Training
10:41 The Importance of Specificity in Interval Training
20:11 Maximizing Power Output in 30-30 Workouts
20:19 Understanding Workout Thresholds
22:03 Optimal Timing for Workouts
25:15 Navigating Daily Fatigue and Workout Timing
30:33 Balancing Gym and Cycling Workouts
36:11 Practical Tips for Effective Training
Episode 120 - All Things Volume Blocks
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about all things volume. Volume blocks are all the rage right now so we get into some of the nitty gritty on the how, what, where, when, and why of implementing them.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
volume training, FTP improvement, endurance training, intensity blocks, cycling training, plateau breaking, structured training, training volume, performance enhancement, cycling events, periodization, training, volume blocks, intensity, cycling, coaching, goal setting, athlete performance
Summary
In this conversation, the hosts discuss the intricacies of volume training blocks, particularly in the context of improving FTP and breaking through training plateaus. They explore the structure of volume blocks, the importance of maintaining a controlled intensity, and when to implement such training strategies. The discussion emphasizes the need for consistency and gradual increases in training volume, rather than relying solely on high-volume weeks to achieve performance goals. In this conversation, the hosts discuss various training methodologies, focusing on periodization strategies tailored to specific cycling events. They explore the importance of volume blocks in training, how to effectively prepare for events, and the significance of setting personal goals and accountability in athletic training. The conversation emphasizes the need for individualized coaching to optimize performance and adapt training to each athlete's unique needs.
Takeaways
- A volume block can help break through training plateaus.
- Gradually increasing weekly training volume is often more effective than a single high-volume week.
- Zone two training is crucial during volume blocks to manage intensity and recovery.
- Volume blocks should be structured carefully to avoid burnout and overtraining.
- It's important to consider personal schedules and commitments when planning volume training.
- A volume block is not a magical solution; consistent training is key to improvement.
- Rest weeks are essential after significant volume increases to allow for recovery.
- Understanding the difference between volume and intensity blocks is vital for training success.
- The ultimate goal should guide the structure of training blocks.
- Monitoring performance after a volume block helps assess its effectiveness. Choosing the right periodization depends on the specific event you're training for.
- Block periodization with volume is ideal for endurance events.
- Experimenting with intensity blocks can help break through training plateaus.
- Consistency in increasing training volume is crucial for performance improvement.
- Periodizing intensity types in training can prevent plateaus.
- Training camps are effective for high-volume training.
- Recovery time is essential after high-volume training blocks.
- Incorporating intensity before race day is important to avoid flat legs.
- Setting personal goals and accountability can enhance training effectiveness.
- Hiring a coach can provide personalized training strategies.
Titles
- Mastering Volume Training for Peak Performance
- Breaking Through Plateaus with Volume Blocks
- The Art of Structuring a Volume Training Week
Sound Bites
- "Volume block is kind of like that guy..."
- "Volume block is not a magical key..."
- "You better get more than 15 hours..."
- "You want to know at the end of it..."
- "Training camps have been around forever."
- "There's no blanket program for training."
Chapters
00:00 Setting the Stage for Volume Training
04:13 Understanding Volume Blocks and Their Purpose
12:32 Structuring a Volume Block Week
17:17 When to Choose Volume Over Intensity
18:16 Choosing the Right Periodization for Training
26:01 Volume Blocks and Event Preparation
29:38 Setting Goals and Accountability in Training
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about returning to training after forced time off, late season base training, and the balance between less but more and more but less.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
training, health, winter fitness, endurance, cycling, recovery, athlete, training plan, aerobic base, intensity
Summary
In this conversation, Adam and Kaitlyn discuss various training strategies for athletes recovering from health issues and those facing seasonal challenges. They emphasize the importance of gradual progression in training volume, especially for older athletes, and explore how to maintain fitness during winter months. The discussion also covers the balance between training intensity and volume, providing insights on how to optimize training schedules for endurance events.
Takeaways
- It's crucial to gradually build back up to training volume after a break.
- Older athletes should prioritize recovery and avoid jumping back into high volume training too quickly.
- Maintaining fitness during winter can be achieved through strategic indoor training and outdoor rides when possible.
- A proper off-season is essential for mental and physical recovery.
- Mixing longer rides with shorter, more intense sessions can enhance training effectiveness.
- Consistency in training is key, but quality should not be sacrificed for quantity.
- Utilizing favorable weather conditions for training can help maintain fitness levels.
- Building an aerobic base is a long-term process that accumulates over years.
- Training plans should be flexible to accommodate personal schedules and life events.
- It's important to listen to your body and adjust training intensity based on how you feel.
Chapters
00:00 Navigating Health and Training After Setbacks
06:22 Maintaining Fitness Through Winter Training
19:51 Optimizing Training Volume and Intensity
Happy Thanksgiving everyone. Enjoy this rerun episode from this time in 2023.
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve actually got a guest on the show. We brought in fellow Ignition coach, Curtis Tolson, who shares some wisdom from his long journey through this sport and brings a new perspective to the show. We start with a couple listener questions on how to account for your training over the holiday break and what an alternative base season could look like, before diving into a year-end question I raised on how to go about reviewing your season to determine overall success.
Today’s show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking addressing performance discrepancies between riding on flat terrain vs climbs and whether or not three-a-days should be part of your time-crunched training strategy.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
cycling, training, performance, climbing, flat, endurance, structured training, lactate clearance, power output, cycling fitness, workout volume, training sustainability, quality training, weekly volume, virtual coaching, endurance training, athlete performance, training strategies, cycling, fitness
Summary
In this conversation, the hosts discuss the challenges faced by a master's cyclist, Peter, who excels in climbing but struggles on flat terrains. They explore various factors affecting performance, including aerodynamics, cadence, and positioning within a group. The discussion transitions to training strategies, emphasizing the importance of structured workouts and maximizing training volume effectively. The hosts provide insights on how to improve flat performance and the benefits of specific training sessions, such as lactate clearance workouts, to enhance endurance and power output. In this conversation, the hosts discuss the balance between workout volume and sustainability, emphasizing the importance of quality training over sheer quantity. They explore the significance of weekly volume in an athlete's training regimen and suggest innovative strategies for fitting training into busy schedules. The discussion also touches on the potential benefits of virtual coaching and community engagement in enhancing the training experience.
Takeaways
- Peter excels in climbing but struggles on flat terrains.
- Aerodynamics play a crucial role in flat performance.
- Positioning in a group can significantly impact cycling efficiency.
- Cadence and leg strength may affect performance on flats.
- Structured training can help improve weaknesses in cycling.
- Lactate clearance workouts are beneficial for endurance.
- Training on flats is essential for overall cycling performance.
- Mental toughness is key in competitive cycling.
- Maximizing training volume can lead to better results.
- Finding effective training strategies is crucial for improvement. Three workouts a day can be unsustainable.
- Quality training sessions are more beneficial than quantity.
- Weekly volume is crucial for athlete performance.
- Two hours of zone two training is more effective than one hour.
- Innovative training strategies can help busy athletes.
- Virtual coaching can enhance athlete engagement.
- Balancing training with personal life is essential.
- Mental aspects of training time management are important.
- Sustainability in training leads to better long-term results.
- Community support can motivate athletes in their training.
Titles
- Climbing vs. Flat Performance: The Cycling Dilemma
- Maximizing Your Cycling Training: Strategies for Success
- Understanding Aerodynamics in Cycling
Sound Bites
- "You don't get the chance to stop."
- "Three workouts a day is a lot."
- "I want my weekly volume to be increasing."
- "Quality over quantity."
- "You can get in that extra volume."
- "It's like a virtual spin class."
- "It's just not worth it at that point."
Chapters
00:00
Understanding Climbing vs. Flat Performance
14:48
Maximizing Training Volume Effectively
20:12
Balancing Workout Volume and Sustainability
23:12
Quality vs. Quantity in Training Sessions
26:20
The Importance of Weekly Volume in Training
30:46
Innovative Training Strategies for Busy Schedules
32:05
Virtual Coaching and Community Engagement
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about ways to allocate extra time you have available for training and also what it takes to get to the elite level.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
training volume, intensity, endurance, cycling, performance, recovery, heat adaptation, coaching, FTP, racing, aerobic training, elite racing, power-to-weight ratio, training volume, VO2 testing, cycling performance, endurance training, interval training, fitness goals, cross training
Summary
In this conversation, the hosts discuss training strategies for endurance athletes, focusing on how to maximize performance leading up to key events. They explore the benefits of high volume training blocks versus intensity training, the importance of recovery, and the impact of training schedules on performance. The discussion also touches on the significance of heat adaptation and the role of coaching in achieving athletic goals. In this conversation, the hosts discuss the importance of maintaining aerobic training during work schedules, the commitment required for elite racing, and the significance of power-to-weight ratios in cycling performance. They emphasize the need for consistent training, the evaluation of training volume and intensity, and the role of VO2 testing in understanding an athlete's potential. The conversation also highlights the necessity of variety in training to achieve optimal performance.
Takeaways
- High volume training blocks can significantly enhance performance.
- It's essential to balance volume and intensity in training.
- Recovery is crucial, especially for older athletes.
- Heat adaptation can be beneficial but should be timed carefully.
- Training schedules should allow for consistent riding to maintain blood volume.
- Experimenting with different training approaches is necessary for improvement.
- A coach can provide accountability and objective feedback.
- Athletes should not fear trying new training methods before events.
- Maintaining fitness during work schedules can be challenging but is vital.
- Understanding personal limits and recovery needs is key to training success. Aerobic training is crucial even during busy work schedules.
- Elite racing requires a significant commitment to training.
- Power-to-weight ratio is essential for competitive cycling.
- Different racing styles demand different training approaches.
- Consistent training is key to improving performance.
- Training volume and intensity should be evaluated regularly.
- VO2 testing can provide insights but may not be necessary for all athletes.
- Variety in training is important to avoid plateaus.
- Cross-training can be beneficial for overall fitness.
- Setting realistic goals based on current performance is vital.
Titles
Chapters
00:00
Maximizing Training Volume for Upcoming Events
12:07
Balancing Volume and Intensity in Training
22:24
Assessing Training Schedules and Goals
29:00
Commitment to Elite Racing Goals
33:51
The Importance of Consistent Training
40:57
Variety in Training for Optimal Performance
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about ways to use RPE to your advantage and ideas for making those long Z2 rides more fun.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
heart rate, power, RPE, aging athletes, performance testing, training metrics, lactate monitoring, endurance training, FTP, fatigue, athlete recovery, zone two training, endurance rides, motivation, cycling tips, aging athletes, training strategies, podcast recommendations, cycling community, workout rewards
Summary
In this conversation, the hosts discuss the complexities of training metrics for aging athletes, focusing on the balance between heart rate, power, and RPE (Rate of Perceived Exertion). They explore how these metrics can change with age, the impact of fatigue on performance testing, and the importance of consistency in training. The conversation also touches on the potential of lactate monitoring as a new tool for athletes and emphasizes the need for a multifaceted approach to training metrics. In this conversation, the hosts discuss various aspects of training for athletes, particularly focusing on the aging process and how it affects recovery. They explore strategies to keep training engaging, especially during zone two rides, and emphasize the importance of motivation through podcasts and rewards. Additionally, they highlight the benefits of planning routes and riding with others to enhance the cycling experience.
Takeaways
- Heart rate may be more relevant than power for older athletes.
- RPE can change as athletes age, affecting workout comparisons.
- Fatigue significantly impacts performance testing results.
- Using RPE can help athletes gauge their effort more intuitively.
- Consistency in training is more important than perfection.
- Lactate monitoring could provide deeper insights into performance.
- A multifaceted approach to training metrics is essential.
- Listening to your body is crucial for recovery and performance.
- Power zones should be adjusted based on daily performance.
- Training should focus on functional overreaching for improvement. Recovery takes longer as athletes age.
- Training strategies should be individualized.
- Zone two rides can be made engaging without adding intensity.
- Podcasts can make long rides more enjoyable.
- Using rewards can motivate athletes during training.
- Planning interesting routes can enhance the riding experience.
- Riding with friends can make long rides feel shorter.
- Mixing up training methods can prevent boredom.
- Autonomy in training can empower athletes.
- Incorporating fun elements into training can improve performance.
Titles
- Navigating Training Metrics for Aging Athletes
- The Heart Rate vs. Power Debate
- RPE: A Changing Metric for Older Athletes
- Understanding Fatigue in Performance Testing
Sound Bites
- "RPE changes as you age."
- "RPE is a measure of what was."
- "Not every day is going to be perfect."
- "Lactate monitoring is on the horizon."
- "Multiple metrics are better than one."
- "It's so individual."
- "I like using the reward system."
- "Grab a buddy to go out and ride with."
Chapters
00:00
Heart Rate vs. Power: The Aging Athlete's Dilemma
02:58
Understanding RPE and Its Evolution with Age
06:08
The Role of Fatigue in Performance Testing
08:50
RPE as a Training Metric: Balancing Power and Perception
12:01
The Importance of Consistency in Training
14:56
Exploring Lactate Monitoring and Its Implications
18:13
The Multifaceted Approach to Training Metrics
25:46
Aging and Recovery in Athletes
28:05
Making Zone Two Rides Engaging
31:59
Using Podcasts and Rewards for Motivation
36:32
The Power of Route Planning and Social Riding
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about Gran Fondo style training and how to incorporate fun rides into your program.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
Gran Fondo, training plan, reverse periodization, fun rides, cycling training, endurance, heat training, mountain biking, intensity, athlete coaching
Summary
In this conversation, the hosts discuss how to effectively structure a six-month training plan for a Gran Fondo, emphasizing the importance of specificity in training and the benefits of reverse periodization. They also explore the role of fun rides in a training schedule, highlighting the need for balance between intensity and enjoyment in cycling. The discussion includes practical tips for incorporating heat training and descending practice into the training regimen.
Takeaways
- Training for a Gran Fondo requires a structured plan.
- Specificity in training is crucial for performance.
- Reverse periodization can be beneficial during winter months.
- Comfort with descending is important for race day.
- Fun rides are essential for maintaining motivation.
- Not all fun rides will fit neatly into a training plan.
- Coaches should allow flexibility for fun rides.
- Intensity can be balanced with enjoyment in cycling.
- Heat training can be incorporated easily into workouts.
- The importance of intrinsic motivation in cycling.
Titles
- Mastering Gran Fondo Training
- How to Prepare for a Gran Fondo
Sound Bites
- "How would you structure a six month training plan?"
- "Your training should always be specific to the demands."
- "Reverse periodization makes sense for winter training."
Chapters
00:00
Structuring a Gran Fondo Training Plan
11:04
Reverse Periodization and Training Specificity
20:59
Incorporating Fun Rides into Training
28:03
Balancing Intensity and Enjoyment in Cycling
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re discussing various ways to break through that dreaded FTP plateau and also sharing our thoughts on high intensity interval training during the off-season.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
FTP, cycling, training volume, intensity, overtraining, goal setting, maintenance intensity, older athletes, VO2 max, endurance
Summary
In this conversation, Adam and Dylan discuss strategies for increasing Functional Threshold Power (FTP) in cycling, particularly for athletes who feel stuck at a plateau. They emphasize the importance of training volume, the need to change training intensity and structure, and the significance of setting realistic goals. The discussion also covers the risks of overtraining, the necessity of maximizing training time, and the role of maintenance intensity for older athletes during the off-season.
Takeaways
- Increasing FTP requires more training volume.
- Plateaus often result from insufficient training intensity.
- Changing training structure can help overcome stagnation.
- Realistic goal setting is crucial for motivation.
- Overtraining can lead to fatigue and stagnation.
- Maximizing training time can yield better results.
- Older athletes should maintain intensity to prevent decline.
- Maintenance intensity can be beneficial during off-season.
- VO2 max sessions should be included for maintenance.
- Training camps can help overload the system effectively.
Titles
- Avoiding Burnout in Training
- Breaking Through FTP Plateaus
Sound Bites
- "You need to be riding more."
- "You will never get to 400 watts doing less than 10 hours a week."
- "You can't just keep doing the same thing for five years."
Chapters
00:00
Understanding FTP and Training Goals
02:56
The Importance of Training Volume
06:09
Changing Training Intensity and Structure
09:01
Realistic Expectations and Goal Setting
11:47
Avoiding Overtraining and Fatigue
14:45
Maximizing Training Time and Efficiency
18:02
Exploring High-Intensity Work in Off-Season
30:07
Maintenance Intensity for Older Athletes
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about maximal vs marginal training gains.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
science, training, maximal gains, marginal gains, recovery, nutrition, cycling, performance, periodization, athlete, FTP, training, recovery, periodization, strength training, advanced techniques, metrics, gut training, heat adaptation, altitude training, race specificity, supplements
Summary
In this conversation, the hosts delve into the latest scientific findings, particularly in the realm of training and performance. They discuss the distinction between maximal and marginal gains in training, emphasizing the importance of focusing on foundational aspects such as frequency, volume, and intensity before delving into more niche strategies. The conversation also highlights the critical role of recovery, nutrition, and sleep in optimizing athletic performance, suggesting that these elements may take precedence over training intensity and volume. In this conversation, the speakers discuss various aspects of training for endurance sports, focusing on maximizing FTP gains, the importance of periodization, and the role of strength training. They explore advanced training techniques, the significance of tracking progress through metrics, and the niche areas of gut, heat, and altitude adaptation. The conversation also touches on race specificity and the impact of supplements on performance, concluding with a reflection on the overall training approach.
Takeaways
- Staying updated with new scientific findings is crucial for athletes.
- Maximal gains in training should be prioritized over marginal gains.
- Frequency, volume, and intensity are the foundational elements of training.
- Recovery and nutrition are essential for optimal performance.
- Sleep quality significantly impacts athletic performance.
- Increasing training volume can lead to better fitness outcomes.
- Athletes often overlook the importance of recovery in their training.
- Fatigue management is key to maintaining training effectiveness.
- Periodization is an important aspect of training strategy.
- Balancing training intensity with recovery is vital for long-term success. Not if they don't train. If they don't train, their FTP won't go up at all.
- Training is like for the long haul.
- Periodization is how your training changes over time.
- Strength training is the next thing I'm reaching for.
- Altitude training is more important than gut training.
- Heat adaptation is more important than altitude adaptation.
- People overestimate how much altitude training gives you.
- Supplements rank low on the list of gains.
- Get your annual blood work, kids.
- That was a long episode.
Titles
- Maximal Gains: The Key to Training Success
- Unlocking the Latest in Science for Athletes Strength Training: A Key Component
- Exploring Advanced Training Techniques
Sound Bites
- "What's new in science?"
- "Maximal versus marginal gains in training."
- "You can't make up for volume by doing more intensity."
- "Their FTP is gonna go up a boatload."
- "Training is like for the long haul."
- "Periodization is how your training changes over time."
Chapters
00:00
Exploring New Scientific Findings
02:10
Maximal vs Marginal Gains in Training
19:47
The Importance of Recovery and Nutrition
29:13
Maximizing FTP Gains Through Training and Recovery
30:44
The Importance of Periodization in Training
31:47
Strength Training: A Key Component
32:16
Exploring Advanced Training Techniques
35:20
Tracking Progress: The Role of Metrics
36:57
Niche Training: Gut, Heat, and Altitude Adaptation
38:39
Race Specificity and Its Impact on Training
40:56
The Role of Supplements in Performance
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to turn those commuter junk miles into high quality riding and difference aspects of heat training.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
cycling, training, endurance, heat acclimation, ultra events, commuting, FTP, marathon, performance, recovery
Summary
In this conversation, Adam and Kaitlyn discuss various training strategies for cyclists and runners, focusing on how to maximize commuting miles for training, prepare for ultra events, and acclimate to heat conditions. They provide personalized advice to listeners, emphasizing the importance of recovery, intensity management, and nutrition during training. The discussion highlights the balance between structured workouts and enjoying the process of training, as well as practical tips for adapting to different environmental conditions.
Takeaways
- Enjoy your commute and make it easier, not harder.
- Balance intensity and recovery in your training schedule.
- Commuting miles can be valuable training time.
- Heat acclimation is crucial for endurance events.
- Mix in threshold training for better performance.
- Use heat training strategically during recovery weeks.
- Consider nutrition strategies for hot conditions.
- Practice race day nutrition during training.
- Adjust intensity based on environmental conditions.
- Running can be enjoyable without strict metrics.
Titles
- Enjoying the Process of Training
- Effective Heat Training Techniques
Sound Bites
- "How can Scott make the most out of his commutes?"
- "Just enjoy that commute."
- "Make sure you're recovering enough."
Chapters
00:00
Maximizing Commuting Miles for Training
13:10
Preparing for Ultra Events: Training Insights
25:02
Heat Acclimation Strategies for Endurance Events
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about high intensity training and it’s effect on sleep hygiene, before giving our recommendations on power meter options for training on gravel.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Article referenced:
https://www.lesmills.com/us/fit-planet/fitness/hiit-and-sleep/#:~:text=You%20may%20think%20that%20exhausting,it%20can%20do%20the%20reverse!
Keywords
sleep quality, CPAP machine, core temperature, high-intensity training, power meters, gravel bikes, sleep hygiene, athlete recovery, sleep apnea, training volume
Summary
In this episode, Adam and Kaitlyn discuss various aspects of sleep quality, including the impact of high-intensity training on sleep, the importance of sleep hygiene, and the role of CPAP machines in improving sleep for those with sleep apnea. They also explore the significance of core temperature regulation for better sleep and delve into the topic of power meters for gravel bikes, weighing the pros and cons of different types of power meters.
Takeaways
- Sleep quality is crucial for overall health and performance.
- CPAP machines can significantly improve sleep for those with apnea.
- Core temperature regulation plays a vital role in sleep quality.
- High-intensity training can negatively impact sleep if not managed properly.
- Cortisol levels can affect sleep quality and recovery.
- Power meter pedals may not provide consistent readings compared to other options.
- Understanding sleep cycles can help improve sleep hygiene.
- Listening to your body is essential for health and performance.
- Sleep is the best recovery method for athletes.
- Choosing the right power meter depends on individual needs and bike setup.
Titles
- How CPAP Machines Transform Sleep
- Regulating Sleep: Tips for Athletes
Sound Bites
- "Sleep is so important."
- "I feel like a new person."
- "Sleep hygiene seems to be trending."
Chapters
00:00 Introduction and Listener Engagement
01:21 Understanding Sleep Quality and Its Importance
05:22 The Role of CPAP Machines in Sleep Improvement
09:12 Core Temperature Regulation and Sleep
16:19 High-Intensity Training and Sleep Correlation
24:24 Exploring Power Meters for Gravel Bikes
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about training to reach peak fitness, how to reduce fatigue cramps in racing, and benefits of creatine for cycling performance.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
peaking methods, endurance training, cramping, creatine, race performance, cycling, training strategies, athlete coaching, fitness, endurance racing
Summary
In this conversation, Adam and Dizzle discuss various training strategies for endurance athletes, focusing on peaking methods, addressing cramping issues, and the role of creatine in performance. They explore how unstructured training can benefit athletes, the importance of race-like efforts, and the physiological aspects of cramping during long races. Additionally, they delve into the benefits of creatine supplementation for short, intense racing disciplines and its impact on performance.
Takeaways
- Peaking is not just for one day; it's a phase.
- Maintaining volume after peaking can enhance performance.
- Unstructured training can help athletes feel fresher and more confident.
- Cramping often results from fatigue rather than hydration issues.
- Incorporating race-like efforts in training is crucial for endurance athletes.
- Creatine can be beneficial for short, intense racing disciplines.
- Weight gain from creatine is often just water retention.
- Race experiences help athletes adapt to unknown challenges.
- Durability workouts can improve performance in long races.
- Fueling becomes more important during extended efforts.
Titles
- Mastering Peaking Methods for Endurance Athletes
- The Power of Creatine: Boosting Race Performance
Sound Bites
- "I feel way fitter and more confident now."
- "You need to ride 50 miles just endurance."
- "I think it is beneficial to take it for those disciplines."
Chapters
00:00 Peaking Methods and Training Strategies
11:38 Addressing Cramping in Endurance Racing
21:08 The Role of Creatine in Performance
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re discussing methods for finding max HR, addressing cycling-induced back pain, and periodization alternatives for working professionals.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
maximum heart rate, cycling, back pain, training plans, amateur cyclists, heart rate monitor, lactate threshold, strength training, aerobic capacity, cycling injuries
Summary
In this conversation, the hosts discuss various aspects of cycling training, focusing on how to determine an athlete's maximum heart rate, addressing common issues like back pain while cycling, and the importance of flexibility in training plans for amateur cyclists. They emphasize the significance of understanding heart rate zones, the role of strength training, and the necessity of building aerobic capacity for improved performance.
Takeaways
- Finding maximum heart rate can be challenging and may require specific tests.
- Heart rate monitors can sometimes give inaccurate readings during training.
- Lactate threshold heart rate is often more useful than maximum heart rate for training.
- Back pain while cycling can stem from various issues, including hip mobility.
- Strength training should target specific deficiencies to avoid imbalances.
- Shorter crank lengths can help alleviate back pain for some cyclists.
- Mobility exercises are crucial for addressing underlying issues related to back pain.
- Amateur cyclists should focus on building aerobic capacity rather than just intensity.
- Training plans should be flexible to accommodate life changes and availability.
- It's common for athletes to overestimate their training capacity.
Titles
- Conquering Back Pain: Solutions for Cyclists
- Flexible Training Plans for the Everyday Cyclist
Sound Bites
- "What is the best way to find an athlete's maximum heart rate?"
- "If your max that you've seen is 196, then 140s for your hard efforts is way too low."
- "I highly doubt David's power meter is off to the point where he'd be doing too low of power."
Chapters
00:00 Understanding Maximum Heart Rate in Athletes
13:50 Addressing Back Pain While Cycling
27:57 Training Flexibility for Amateur Cyclists
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re discussing how to monitor zone two guidelines, possible research topics for students, and training without power metrics.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss how to properly adjust zone two training and explore the use of heart rate variability (HRV) monitoring devices. They also provide insights into the Norwegian method of training, which involves more low-intensity zone two training. The hosts emphasize the importance of balancing volume and intensity in training and suggest conducting a study on different zones of zone two training. They also discuss the psychological aspects of endurance training and the correlation between delayed gratification and success. The conversation covers various topics related to psychological aspects of training and the use of metrics in training. The hosts discuss the idea of manipulating feedback to see how it affects performance, the use of power meters and heart rate monitors in interval workouts, and the importance of listening to your body and using RPE (Rate of Perceived Exertion) as a training tool. They also touch on the potential drawbacks of relying too heavily on data and the benefits of training without metrics.
Keywords
zone two training, heart rate variability, Morpheus, Norwegian method, volume vs intensity, psychological aspects of endurance training, delayed gratification, psychological aspects, training, feedback manipulation, power meters, heart rate monitors, interval workouts, RPE, Rate of Perceived Exertion, data reliance
Takeaways
- Adjusting zone two training can be done using heart rate variability (HRV) monitoring devices like Morpheus.
- The Norwegian method of training involves more low-intensity zone two training.
- Balancing volume and intensity is crucial for effective training.
- Conducting a study on different zones of zone two training can fill a gap in the literature.
- Psychological aspects, such as self-control and delayed gratification, play a role in endurance training success. Manipulating feedback can be an interesting experiment to see how it affects performance.
- Using power meters and heart rate monitors can be helpful in interval workouts, but RPE is also a valuable training tool.
- Don't let the metrics overwhelm you and prevent you from training. Trust your body and listen to how you're feeling.
- Training without metrics can be a liberating and enjoyable experience.
- Relying too heavily on data can be a crutch and may prevent you from fully tuning in to your body's signals.
Titles
- Balancing Volume and Intensity in Training
- The Norwegian Method: More Low-Intensity Zone Two Training The Value of RPE as a Training Tool
- The Drawbacks of Relying Too Heavily on Data
Sound Bites
- "How to properly adjust your zone two training"
- "The use of heart rate variability (HRV) monitoring devices"
- "The Norwegian method: more low-intensity zone two training"
- "Manipulating feedback and seeing how it affects future performance."
- "Garmin and Wahoo, the first one of them that can get RPE on your bike computer, they're gonna blow everybody out of the water."
- "Don't let the metrics overwhelm you to the point where it paralyzes you."
Chapters
00:00 Properly Adjusting Zone Two Training and HRV Monitoring Devices
11:35 Conducting a Study on Different Zones of Zone Two Training
29:20 The Value of RPE as a Training Tool
35:20 The Drawbacks of Data Reliance
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re discussing how to incorporate intensity into a mountain bikers training plan, ways to improve ability to execute tempo intervals, and we end with some lighthearted follow up discussion on sleep tactics.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Adam and Kaitlyn discuss how mountain bikers can incorporate intensity and structured workouts into their training plans. They explore the idea of using mountain bike sessions as intensity days and provide insights on how to structure these rides. They also discuss the importance of handling the bike at high heart rates and the benefits of specific, targeted intensity workouts. In the second part of the conversation, they address the challenge of maintaining heart rate within the tempo zone during long intervals and provide strategies to improve efficiency. They also discuss the limitations of different training metrics and the importance of adjusting workouts based on external factors like core temperature and altitude. The conversation ends with a lighthearted discussion on podcasts to fall asleep to.
Keywords
mountain biking, intensity, structured workouts, heart rate, tempo, efficiency, training metrics, core temperature, altitude, podcasts
Takeaways
- Mountain bikers can incorporate intensity into their training by using mountain bike sessions as intensity days.
- Efficiency while descending is important for mountain bike racing, so it's beneficial to practice handling the bike at high heart rates.
- Long tempo intervals can be challenging to maintain heart rate within the tempo zone, but strategies like adjusting power, using RPE, and chunking the workout can help improve efficiency.
- Different training metrics have their limitations, and it's beneficial to consider multiple metrics and consult with a coach for a holistic approach.
- External factors like core temperature and altitude can affect performance during workouts, and adjustments may be necessary.
- Listening to podcasts that are interesting but not too engaging can help with sleep latency by keeping the mind focused and preventing wandering thoughts.
Titles
- Podcasts to Fall Asleep to: Finding the Right Balance
- Strategies to Improve Efficiency in Long Tempo Intervals
Sound Bites
- "Does mountain biking slot into endurance rides or intensity days?"
- "Intensity days should be structured and specific"
- "Trail days can have more structure than just riding hard"
Chapters
00:00 Incorporating Intensity and Structured Workouts for Mountain Bikers
03:12 Efficiency and Handling at High Heart Rates in Mountain Biking
09:22 Strategies to Improve Efficiency in Long Tempo Intervals
14:06 Considerations for Training Metrics and External Factors
32:39 Podcasts to Fall Asleep to: Finding the Right Balance
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re discussing whether or not acclimatizing for altitude can be substituted with heat training and how to best execute VO2max intervals.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
The conversation discusses the use of heat acclimation as a substitute for altitude training. The coaches agree that heat acclimation can be a good alternative if altitude training is not possible. Both heat and altitude acclimation increase blood volume, which can help with performance at altitude. However, heat acclimation should not be seen as a replacement for altitude acclimation, as the effects are not as significant. The coaches also discuss the stress on the nervous system during heat and altitude acclimation, and the importance of managing intensity during workouts. They also touch on the genetic variation in response to altitude and the potential benefits of heat acclimation over altitude acclimation. The conversation then transitions to discussing VO2 max intervals and how to approach them. The coaches advise against taking breaks in the middle of intervals and recommend adjusting the power target if necessary. They also emphasize the importance of pacing and mental strategies to push through the challenging moments of VO2 max intervals.
Keywords
heat acclimation, altitude training, blood volume, nervous system, intensity, genetic variation, VO2 max intervals, pacing, mental strategies
Takeaways
- Heat acclimation can be a substitute for altitude training if altitude acclimation is not possible.
- Both heat and altitude acclimation increase blood volume, which can benefit performance at altitude.
- Managing intensity during heat and altitude acclimation is important to avoid excessive stress on the nervous system.
- There is genetic variation in response to altitude, and individual differences should be considered when planning acclimation strategies.
- During VO2 max intervals, it is important to pace yourself and avoid taking breaks in the middle of intervals.
- Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals.
Titles
- Genetic Variation in Response to Altitude
- Heat Acclimation vs. Altitude Training: Pros and Cons
Sound Bites
- "Heat acclimation and altitude acclimation increase blood volume."
- "The effects of heat and altitude acclimation are not as significant as altitude acclimation alone."
- "Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals."
Chapters
00:00 Heat Acclimation vs. Altitude Training
09:07 Managing Intensity and Stress during Acclimation
12:01 Genetic Variation in Response to Altitude
19:34 Approaching VO2 Max Intervals
The last month has been busy with all of our hosts traveling every week for various racing/events so here's another throwback to an earlier episode.
The MatchBox Podcast - Ep. 5 - Top 5 Training Mistakes Everyday Athletes Make (3/29/22)
Individual Top 3
- Adam
- Lack of consistency and structure - leading to plague
- Under fueling training/ racing - leading to underperforming
- Not targeting specific energy systems in a calculated and periodized approach - never maximizing specific improvement potential
- Drew
- Not Taking Recovery Serious
- Nutrition
- Playing the Comparison Game
- Andrew
- Too hard on easy days (which of course leads to not hard enough on hard days)
- Under-fueling your rides (especially endurance)
- Too much obsession with power and not paying enough attention to prescribed sensations (could include some good notes here’s about ego and FTP)
- Doing too much early in the training year when you’re fresh, —> burnout when it’s time to race
The Matchbox - Season 2 Episode 37 - Intro/ Outro
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and boy do we have a fun show for you today. We’re presenting you with our top 20 maximal to marginal gains, along with some low key debate and banter as we each defend our positions. So stay tuned until the end to find out our take on the most maximal gain you need in your training life.
Today’s show is also brought to your by Flow Formulas. All four of us on the Matchbox rely on Flow products to get us through training rides and across finish lines and we highly recommend you try it out too. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off any of their endurance-sport-specific nutrition products and let us know what you think. One of my favorites right now is the vanilla flavored recovery mix which is jam packed with the appropriate ratio of carbohydrates and proteins to fuel your post-workout recovery.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about some of the important demands of cycling you miss out on when spending too much time riding Zwift, tips for getting a better night’s sleep before your big event, and dream cycling destinations in Europe.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various topics related to cycling, including exercise time on Zwift versus outside, getting a good night's sleep before a race, and their dream cycling destinations in Europe. They share their experiences and insights, providing tips and advice along the way.
Keywords
cycling, Zwift, exercise time, descending, endurance ride, sleep, race preparation, Europe, French Alps, Belgian Cobbled Bergs, Italian Dolomites, gravel races
Takeaways
- Riding on Zwift can be a great way to enjoy group rides and maintain fitness, but it may not provide the same descending experience as riding outside.
- When it comes to subtracting descending time from endurance rides, it depends on the specific goals and training plan. In general, it's important to consider the overall ride time and the specific muscles being used.
- Getting a good night's sleep before a race is important, but the sleep you get throughout the week leading up to the race is even more crucial.
- Having a sleep routine and prioritizing sleep hygiene can help improve the quality of sleep and reduce pre-race nerves.
- When it comes to cycling in Europe, there are many exciting destinations to explore, including the French Alps, Belgian Cobbled Bergs, Italian Dolomites, and various gravel races.
- Adventure riding, mixed-surface routes, and iconic climbs are some of the experiences cyclists look forward to when riding in Europe.
- Scotland, Ireland, and Iceland are also mentioned as potential cycling destinations in Europe.
- The hosts express their interest in exploring new places and experiencing different types of riding, both in Europe and other parts of the world.
Titles
- Dream Cycling Destinations in Europe
- The Importance of Sleep Leading Up to a Race
Sound Bites
- "My problem with Zwift is the lack of descending."
- "Your heart rate can be higher for the descent than it is for the climb."
- "The sleep that you get the night before the race is a lot less important than the sleep that you get the week leading up to the race."
Chapters
00:00 Introduction and Background
05:23 Considering Descending Time in Endurance Rides
13:01 Getting a Good Night's Sleep Before a Race
25:54 Dream Cycling Destinations in Europe
29:11 Cycling Experiences in Europe
36:27 Conclusion
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about some strategies that can be implemented to improve your chances of success with last minute cram or panic training, as well as some best practices for balancing your training while also working a labor-intensive job.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Adam and Kaitlyn discuss training for single speed racing and preparing for a mountain bike race with steep climbs. They provide advice on specific training strategies, including low cadence work and gear selection. They also emphasize the importance of getting comfortable on a single speed bike and developing skills specific to single speed racing. In this conversation, the hosts discuss the challenges faced by a cyclist who has a physically demanding job in construction. They provide suggestions on how to balance training and work, including fueling properly, staying hydrated, and timing nutrient intake. They also recommend structuring the training week with two intensity days on work days and longer endurance rides on weekends. The hosts emphasize the importance of rest and recovery, and acknowledge that the nature of the job may make it difficult to fully recover. They also highlight the advantage of being a crit racer with a limited training schedule.
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about using saunas for heat adaptation, is trainer time really worth more than riding outside, and single vs dual-sided power meters.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
The conversation covers topics related to heat adaptation through sauna use, the effectiveness of riding in the heat versus using a sauna, the value of dual-sided power meters versus single-sided power meters, and the importance of power balance in training. The hosts discuss the frequency and duration of sauna sessions for heat adaptation, the impact of heat on workout quality, and the potential benefits of sauna use for altitude acclimation. They also address the question of whether riding in the heat or using a sauna is more effective for heat adaptation. In terms of power meters, they discuss the accuracy and reliability of dual-sided power meters and the potential discrepancies between left and right power. They also consider the impact of different types of power meters on data analysis and coaching decisions.
Keywords
heat adaptation, sauna use, riding in the heat, dual-sided power meters, single-sided power meters, power balance
Takeaways
- Riding in the heat is more effective for heat adaptation than using a sauna when not riding.
- For heat adaptation, it is recommended to ride during the hottest part of the day for endurance rides and use the sauna on lower intensity days.
- Sauna protocols for heat adaptation may involve daily sauna sessions in the first week, followed by less frequent sessions.
- The use of contrast therapy, such as a cold shower after a sauna session, may help reduce the effects of heat adaptation on sleep.
- The accuracy and reliability of power meters vary, and dual-sided power meters are generally preferred for more accurate power data.
- Power balance discrepancies between left and right legs may be more relevant in cases of injury or pain, and consistency in power measurement is important for accurate data analysis.
Titles
- Sauna Protocols for Heat Adaptation
- The Effectiveness of Dual-Sided Power Meters
Sound Bites
- "Embrace the heat, ride during the hottest part of the day."
- "The most effective way to use the sauna is immediately after the ride."
- "60 minutes on the trainer is 60 minutes, you didn't create more time out of nowhere."
Chapters
00:00 Heat Adaptation: Riding in the Heat vs. Sauna Use
03:52 Sauna Protocols for Heat Adaptation
08:23 The Effectiveness of Dual-Sided Power Meters
14:03 Considerations for Power Balance in Training
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the best strategies for carrying your fluids and nutrition on the bike as well as low calorie density foods.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
Matchbox Patreon: The Matchbox Patreon
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
The conversation discusses the use of bottles versus backpacks for endurance cycling events, specifically focusing on the Leadville race. The hosts provide their insights and experiences on the topic, considering factors such as aid station accessibility, hydration needs, and temperature conditions. They also touch on the idea of using insulated bladders and the convenience of swapping out bladders in a hydration pack. The conversation concludes with a brief mention of another question from a listener about episode numbers. The conversation discusses the concept of low calorie density foods and how they can help with weight loss and performance. Dylan shares examples of low calorie density meals, such as oatmeal with berries for breakfast and rice, beans, and vegetables for lunch or dinner. The importance of order of operation in eating low calorie density foods is also highlighted. The conversation concludes with a humorous exchange about Dylan's supposed love for barbecue sauce. Overall, the conversation provides insights into how to incorporate low calorie density foods into a cyclist's diet.
Keywords
bottles, backpacks, Leadville, endurance cycling, hydration, aid stations, temperature, insulated bladders, swapping bladders, episode numbers, low calorie density foods, weight loss, performance, examples, oatmeal, berries, rice, beans, vegetables, order of operation, barbecue sauce
Takeaways
- For longer endurance rides or races like Leadville, using both bottles and a backpack is common.
- Consider the accessibility of aid stations and the time between them when deciding where to store carbs and water.
- Putting hydration mix or carb mix in the backpack and water in the bottles is a convenient option.
- Having at least one bottle of clear water is useful for purposes other than hydration.
- Insulated bladders and DIY solutions for carrying hydration are worth exploring.
- Pay attention to the correct proportion of water and mix when using a hydration pack. Low calorie density foods can help with weight loss and performance.
- Examples of low calorie density meals include oatmeal with berries and rice, beans, and vegetables.
- Order of operation in eating low calorie density foods is important.
- Barbecue sauce can make low calorie density foods more palatable.
Titles
- DIY Solutions for Carrying Hydration on Long Rides
- Exploring the Idea of Insulated Bladders for Cycling Examples of Low Calorie Density Meals for Cyclists
- Making Low Calorie Density Foods More Palatable with Barbecue Sauce
Sound Bites
- "I'm wondering for Leadville if it would be better to have the Camelback filled with carbs and carbs mix and the bottles filled with water because there are times at Leadville which is difficult to get to your bottles."
- "I'm always a proponent in that case of putting the hydration mix or your high carb drink mix in your pack."
- "If your plan is not to have any pure water on your bike, then it doesn't matter, right? Cause you're going to put hydration mix or carb mix in both."
- "Okay, so like breakfast is the same for me every single morning I do oatmeal and it's not just, it's not just oatmeal. I add, I actually add a bunch of stuff to it. I add, I add peanut butter. I had flax seed. I had chia seed. I berries, blueberries, raspberries, blackberries, banana."
- "Mm -hmm. yeah, like, anyway, my go -to is like rice, beans, ton of vegetables. I also put a ton of spices on it, then put a ton of barbecue sauce on it. That's probably, other than oatmeal, that's probably my second most consumed meal."
Chapters
00:00 Bottles vs. Backpacks for Endurance Cycling
04:29 Optimizing Hydration Strategies for Leadville
06:30 Using Ice and Insulated Bladders
14:26 Swapping Bladders in a Hydration Pack
19:18 DIY Solutions and Proper Proportions
27:32 The Relationship Between Weight Loss and Performance
33:46 Examples of Low Calorie Density Meals
36:32 Making Low Calorie Density Foods More Palatable
Howdy friends. Welcome back to episode 18 of The Matchbox podcast presented by Ignition Coach Co. I’m your host Adam Saban and I’ve got a bit of an update to provide for y’all this week. I’m sad to announce that my co-host, Andrew Giniat, is no longer with us. No, not like that, he’s just decided to part ways with Ignition Coach Co in lieu of another career opportunity presented to him. SO, until we can find a steady replacement, it’ll just be Dylan, Drew, and myself on the show. So this week we’re covering the topic of altitude training and acclimation protocols. With some big races at even bigger elevations, we figured this was a timely topic. If you’re racing MTB Nationals, Telluride 100, Leadville, SBT, etc, stay tuned to hear our takes on the different approaches you can take to prep for events like these. As always, if you like what you hear share this with your friends and leave us a 5 star review. If you want us to cover a training-related topic in a future episode you can drop an email to info@ignitioncoachco.com with title The Matchbox Podcast or send us a DM through the Ignition instagram page. Alright, let’s get into it.
Matchbox Patreon: The Matchbox Patreon
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking training plan modifications based on setbacks and fun ways to mix in active recovery.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
Derek is seeking advice on how to adapt his training plan after being sick and missing weeks of training leading up to his A race, the Triple Bypass. He is considering switching his A race to the Pike's Peak Hill Climb. The hosts discuss the concept of A, B, and C priority races and the importance of having multiple goals throughout the season. They emphasize the need to still give your best effort in B and C races and the importance of tapering for A races. They provide specific advice for Derek, suggesting two training blocks with a focus on muscular endurance for the hill climb. In this conversation, Adam and Kaitlyn discuss how walking 18 holes of golf does not count as four hours of zone two training. They explore different ways to incorporate fitness into golf, such as carrying a heavier bag or jogging between shots. They also discuss the idea of turning everyday activities into workouts and the importance of not counting dog walks as training. The conversation ends with a discussion about automated motorized bag carriers for golf clubs.
Keywords
training plan, adapt, sickness, missed training, A race, B race, C race, priority races, goals, tapering, Pike's Peak Hill Climb, Triple Bypass, muscular endurance, golf, fitness, training, walking, jogging, everyday activities, dog walks, motorized bag carriers
Takeaways
- Having multiple goals throughout the season is healthy and allows for flexibility in adjusting race plans.
- A, B, and C priority races require different levels of tapering and preparation.
- Switching the focus to a different A race may require adjusting training blocks and incorporating specific workouts for the new event.
- It's important to give your best effort in all races, regardless of priority level.
- Panic training, or cramming in a lot of training right before an event, is not recommended.
- Adjusting training plans based on life circumstances or changing priorities is a normal part of the training process. Walking 18 holes of golf does not count as four hours of zone two training.
- Carrying a heavier bag or jogging between shots can help incorporate fitness into golf.
- Turning everyday activities into workouts can be a way to get more activity in.
- Dog walks should not be counted as training.
- Automated motorized bag carriers are available for golf clubs.
Titles
- Avoiding Panic Training
- Adapting Training Plans After Sickness Incorporating Fitness into Golf
- Turning Everyday Activities into Workouts
Sound Bites
- "I think putting all your eggs in like one basket for an entire year or season is just like dangerous."
- "If you don't put an emphasis on certain races or times of the year at least, you're probably just going to be kind of mediocre all the time."
- "You should still be going out there, giving it your best effort, whatever that looks like."
- "You definitely want to switch that focus sooner rather than later."
- "No, it definitely does not count as four hours of zone two."
- "Make your bag 30 pounds and then carry that for 18 holes."
Chapters
00:00 Adapting Training Plans After Sickness
02:07 Understanding A, B, and C Priority Races
06:28 Switching A Races and Adjusting Training Blocks
09:40 The Importance of Giving Your Best Effort in All Races
14:32 Avoiding Panic Training
24:01 Incorporating Fitness into Golf
25:58 Turning Everyday Activities into Workouts
28:19 The Importance of Not Counting Dog Walks as Training
34:08 Automated Motorized Bag Carriers for Golf Clubs
Hello everyone. Welcome to the 100th episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode Drew and Kaitlyn took the lead as I was out of town on business. They answer questions on gravel racing group dynamics and how to go about balancing electrolyte replacement to avoid cramping, along with some thoughts on dialing in your nutrition.
Speaking of nutrition, today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this episode of the Matchbox podcast, PRJT D1ZL CLTV and Kaitlyn Maddox discuss various topics related to endurance racing. They provide advice on how to balance effort in larger groups during races, particularly in relation to the Unbound Gravel race. They also discuss strategies for reducing electrolyte loss and cramping during longer races and rides. In this conversation, Kaitlyn and PRJT discuss the importance of electrolyte intake for athletes, particularly endurance athletes. They emphasize the need for proper hydration and the role of sodium in preventing cramps. They also discuss the importance of testing different drink mixes and training the gut to handle higher carbohydrate intake. The conversation provides practical tips for athletes to optimize their performance and avoid GI distress.
Keywords
endurance racing, Unbound Gravel, group riding, effort, electrolyte loss, cramping, electrolytes, hydration, sodium, cramps, drink mixes, carbohydrate intake, GI distress
Takeaways
- Balancing effort in larger groups during races can be challenging, but it's important to consider your goals and the distance of the race.
- For longer races, it's recommended to start conservatively and gradually increase effort as the race progresses.
- Cramping during endurance events can have multiple causes, including electrolyte loss and muscle fatigue.
- Getting tested for sodium levels and adjusting electrolyte intake accordingly can help prevent cramping.
- Preloading with electrolyte supplements before a race can also be beneficial. Proper hydration and electrolyte intake are crucial for athletes, especially endurance athletes.
- Sodium plays a key role in preventing cramps, and athletes should not be afraid to consume salt.
- Testing different drink mixes and finding the one that causes the least GI distress is important.
- Training the gut to handle higher carbohydrate intake can help improve performance.
Titles
- Balancing Effort in Larger Groups During Races
- The Importance of Goal Setting in Endurance Racing Sodium: The Key to Preventing Cramps
- Training the Gut for Higher Carbohydrate Intake
Sound Bites
- "Balancing effort in larger groups going fast, but feeling like I wasn't working hard enough."
- "The longer the race, the more cautious you have to be."
- "If you're gonna go to a group at the end, you gotta be confident in your sprint."
- "Just salt your food too. Pays better."
- "Salt is bad for you, but as an athlete, if you're a high sodium sweater, then I don't exactly think I need to cut it out of my diet that much."
- "I'd say more is better."
Chapters
00:00 Introduction and Unbound Gravel Racing
01:26 Balancing Effort in Larger Groups During Races
13:49 Strategies for Reducing Electrolyte Loss and Cramping
23:25 The Role of Sodium in Preventing Cramps
24:22 Testing and Finding the Right Drink Mix
28:13 Dealing with GI Distress and Carbohydrate Intake
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode Dylan and I are answering questions on heat adaptations, fueling with drink mix vs gels, and whether or not to use Zwift or other platforms as a replacement for TrainingPeaks for plan building and workout analysis.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Adam and Dylan discuss various topics related to training and nutrition for cycling. They address the question of whether to prioritize heat adaptation during training or focus on maximum power output. They also discuss the use of flavorless gels for fueling during races and the importance of experimenting with nutrition in training. Additionally, they touch on the use of Zwift as a training platform and recommend TrainingPeaks for its superior analysis and planning capabilities.
Keywords
cycling, training, heat adaptation, power output, nutrition, fueling, gels, flavorless gels, race day nutrition, drink mix, TrainingPeaks, Zwift
Takeaways
- Heat adaptation during training can be beneficial for performance in hot race conditions.
- Experimenting with nutrition in training is crucial to finding what works best for individual needs.
- Flavorless gels can be easier to stomach during long races and can prevent flavor fatigue.
- Using a combination of gels and drink mix for fueling during races can provide both hydration and carbohydrates.
- TrainingPeaks is recommended as a superior platform for training analysis and planning compared to Zwift.
Titles
- Finding the Right Fueling Strategy for Long Races
- Balancing Heat Adaptation and Power Output in Training
Sound Bites
- "Should you stick to zone two power or zone two heart rate?"
- "What brand of flavorless gels would you all recommend?"
- "Can Zwift be a substitute for TrainingPeaks?"
Chapters
00:00 Balancing Heat Adaptation and Power Output
08:16 The Benefits of Flavorless Gels
17:01 TrainingPeaks vs Zwift
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this weeks mini episode Drew and I are answering a question on how one can determine their potential in sport and the role coaches play in doing so.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
The conversation revolves around the topic of talent versus hard work in athletics, specifically in the context of determining an athlete's potential for success. The hosts discuss the importance of discipline and dedication in achieving athletic goals, emphasizing that talent alone is not enough. They also highlight the role of coaches in assessing an athlete's potential and providing guidance. The conversation concludes with the idea that setting realistic expectations and breaking down big goals into smaller milestones can help maintain motivation and drive.
Keywords
talent, hard work, athletes, training, potential, coaching, discipline, dedication, motivation, goals
Takeaways
- Talent alone is not enough to achieve athletic success; discipline and dedication are crucial.
- Coaches can assess an athlete's potential based on their work ethic and consistency.
- Setting realistic expectations and breaking down big goals into smaller milestones can help maintain motivation.
- Discipline is the underlying aspect that keeps athletes coming back day after day.
Titles
- The Key to Long-Term Success: Discipline
- The Role of Talent and Hard Work in Athletic Success
Sound Bites
- "I can't look at somebody's power files and say, you're going to make it."
- "Consistency and dedication are key to reaching the elite level."
- "Motivation, dedication, discipline - the progression towards success."
Chapters
00:00 Introduction and Question from Tyler
03:24 The Importance of Consistency and Dedication
07:03 Motivation, Dedication, and Discipline
09:26 The Role of Discipline in Long-Term Success
11:06 Assessing Potential and Setting Realistic Expectations
15:15 Maintaining Motivation through Short-Term Goals
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 Drew and I are getting into how to account for strength training in a time crunched program and we also give some advice on how to transition between categories when it comes time for those coveted upgrades.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
The conversation covers the classification of gym workouts within a weekly training schedule, the impact of gym sessions on intensity days, and the structuring of a time-crunched cyclist's weekly schedule. It also delves into the categorization of gym workouts, the periodization of gym training, and the impact of strength training on cycling performance. Additionally, it explores the transition from category 3 to category 2 racing, the training methods for maximizing development, and the importance of racecraft skills in competitive racing.
Keywords
gym workouts, periodized training, intensity days, time-crunched cyclist, strength training, cycling performance, category 3 racing, category 2 racing, training methods, racecraft skills, competitive racing
Takeaways
- Gym workouts can be classified as their own category within a weekly training schedule, impacting the distribution of intensity days and recovery days.
- The periodization of gym training and the impact of strength training on cycling performance are important considerations for athletes.
- Transitioning from category 3 to category 2 racing requires a focus on training methods to maximize development and the development of racecraft skills for competitive racing.
Chapters
00:00 Optimizing Gym Workouts for Cycling Performance
19:16 Transitioning to Category 2 Racing: Training and Development
36:14 The Importance of Racecraft Skills in Competitive Racing
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 how to structure your training if you have less than 1hr per day to workout, what a strength maintenance phase should look like, and best practices for utilizing aid stations during long races.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss two different topics. In the first part, they address how to plan training for athletes with limited time (30-45 minutes per workout) and provide recommendations on increasing intensity sessions per week. In the second part, they discuss the balance between strength training and cycling for downhill and enduro mountain bikers, and suggest reducing the frequency of strength training to focus more on cycling. In this part of the conversation, the hosts discuss strength training and race nutrition and hydration planning. They recommend one heavy day of strength training per week, with the other two days focused on lighter weight, full-body fitness and functional fitness. They also suggest incorporating agility work and mobility work for off-road athletes. In terms of race nutrition and hydration planning, they advise not skimping on hydration and nutrition and carrying more supplies than necessary. They emphasize the importance of knowing what will be available at aid stations and training with that nutrition beforehand.
Keywords
training planning, limited time, intensity sessions, strength training, cycling, mountain biking, strength training, race nutrition, hydration planning, full-body fitness, functional fitness, agility work, mobility work, off-road athletes, aid stations, supplies, training
Takeaways
- When training with limited time, it's beneficial to increase the frequency of intensity sessions, but not beyond two to three sessions per week.
- For athletes with only 30-45 minutes per workout, incorporating shorter high-intensity intervals can be effective for improving aerobic capacity.
- Consider cross-training activities like running or rowing to add variety and improve overall durability.
- When feeling fatigued from strength training, it may be helpful to reduce the frequency and focus more on cycling workouts.
- Maintaining strength training with one session per week can be sufficient during the cycling season. Incorporate one heavy day of strength training per week and focus on lighter weight, full-body fitness and functional fitness for the other two days.
- Include agility work and mobility work in your training routine, especially for off-road athletes.
- Carry more supplies than necessary for race nutrition and hydration, especially if relying solely on aid stations.
- Know what will be available at aid stations and train with that nutrition beforehand.
Titles
- Optimizing Training with Limited Time
- Balancing Strength Training and Cycling for Mountain Bikers Training with Aid Station Nutrition
- Importance of Carrying Extra Supplies for Races
Sound Bites
- "Do you think it's beneficial or wise to increase the frequency of intensity at such low volumes?"
- "If you can do a block of 30 minutes of tempo, you have a warm up and a cool down that brings you to 45 minutes."
- "If you can't even get in enough tempo to make it a good workout, forget about it and just do high intensity."
- "I think you can do that with one heavy day a week."
- "When is it worth it to carry more and stop less?"
- "Don't skimp... prioritize hydration and nutrition."
Chapters
00:00 Training with Limited Time
11:06 Balancing Strength Training and Cycling
29:09 Race Nutrition and Hydration Planning
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. Show host, Adam Saban, was out of the office during this recording so Ignition Co-founder, Drew Dillman, took the lead and also invited Ignition coach, Will Pfeiffer, to join the show. The crew talks about Z2 training and how to estimate your LT1 to be more specific with your base training, the impacts of knowing your VO2max, and how to determine appropriate rest interval times.
Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this episode, the hosts discuss training, racing, and coaching. They share their experiences with training for the Unbound gravel race and discuss different training strategies. They also answer listener questions about lactate testing and training zones. The hosts explain how to determine LT1 and LT2 in a lab environment and discuss the importance of continuous lactate monitoring. They also discuss the frequency of testing and how LT1 determines zone two training. In this conversation, Will Pfeiffer, Kaitlyn Maddox, and PJCT D1ZL CLTV* discuss the importance of lactate threshold 1 (LT1) in endurance training. They explain that training below LT1 helps prevent fatigue and overtraining, while training above LT1 can lead to a cortisol response and inflammation. They also discuss the talk test as a simple way to determine if you're training below LT1. The conversation touches on the use of lactate data to determine rest intervals and the potential for future protocols that focus on lactate buffering rather than power output. They also briefly discuss the value of VO2 testing and the impact of knowing your VO2 max on performance and motivation.
Keywords
training, racing, coaching, Unbound gravel race, lactate testing, LT1, LT2, training zones, lactate threshold, endurance training, LT1, talk test, rest intervals, lactate testing, VO2 max, potential, performance
Takeaways
- Different training strategies can be effective for different athletes, and it's important to find what works best for you.
- Continuous lactate monitoring can provide valuable insights into training and performance.
- LT1 and LT2 can be determined in a lab environment by measuring lactate levels and power output or heart rate.
- LT1 determines zone two training, which is typically endurance or low-tempo training.
- The frequency of testing depends on individual goals and availability, but regular testing can provide valuable data for training. Training below lactate threshold 1 (LT1) helps prevent fatigue and overtraining.
- The talk test is a simple way to determine if you're training below LT1.
- Lactate data can be used to determine rest intervals and optimize recovery.
- Knowing your VO2 max can impact performance and motivation.
- Potential is not solely determined by VO2 max, and success can be achieved regardless of the number.
Titles
- Zone Two Training and LT1
- The Frequency of Testing and its Benefits The Impact of Knowing Your VO2 Max
- Determining Rest Intervals with Lactate Data
Sound Bites
- "Yo yo, welcome back to the Matchbox."
- "This training that we're talking about will tie into one of the questions that we're going to talk about."
- "What efforts are needed to best determine LT1 and LT2 in a lab environment?"
- "You stay below that all the time. Even if like for me, my LT1 is in the middle of my zone two, that means my endurance training does not happen in the top of zone two."
- "If you can't talk comfortably, then you're probably over LT1. Is it that easy?"
- "If you can't hold a conversation with yourself, then you're probably going too hard."
Chapters
00:00 Introduction and Training Update
03:19 Training Strategies and Lactate Testing
09:41 Determining LT1 and LT2 in a Lab Environment
24:29 Frequency of Testing and Benefits
32:45 Using the Talk Test
36:30 Lactate Buffering Protocols
44:00 The Meaning of VO2 Max
49:31 Process Over Results
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 ultra endurance race fueling and pacing, as well as optimal training volume for cross country mountain bike racing.
Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Adam and Dylan discuss fueling and pacing strategies for mountain bike races. They address questions about fueling for a 100-mile race, with Dylan recommending the use of gels and flavorless drink mix to meet carbohydrate and sodium needs. They also discuss pacing for a 100-mile race, suggesting even pacing throughout the race and avoiding going out too hard. In another question, they discuss training volume for mountain bike racing, with Dylan recommending a focus on quality intensity and shorter rides during the race season.
Keywords
mountain bike racing, fueling, pacing, nutrition, training volume
Takeaways
- For fueling during a 100-mile mountain bike race, gels and flavorless drink mix are recommended.
- Pacing for a 100-mile race should be even throughout the race to avoid going out too hard.
- Training volume for mountain bike racing should be adjusted during the race season, focusing on quality intensity and shorter rides.
- Heart rate and perceived effort can be used as gauges for pacing and intensity during training and racing.
Titles
- Pacing Tips for 100-Mile Mountain Bike Races
- Fueling Strategies for 100-Mile Mountain Bike Races
Sound Bites
- "Solid food is the thing of the past"
- "Stop eating solid foods and rely solely on gels and drink mix"
- "99.9% of the field is going to go out too hard"
Chapters
00:00 Fueling Strategies for 100-Mile Mountain Bike Races
15:54 Pacing Tips for 100-Mile Mountain Bike 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 weeks episode we’re talking recommended tire inserts for XC racing, how we approach coaching athletes with medical conditions, and how to carry all of your tools during races.
Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is fully amongst us and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
The conversation covers topics related to tire inserts for cross-country mountain bike racing, breathing techniques for athletes with exercise-induced asthma, and storage solutions for race essentials. The hosts discuss their recommendations for tire inserts, with Dylan suggesting Tubolite as a lightweight option. They also share their approaches to addressing medical issues with athletes and the importance of seeking professional medical advice. In terms of storage solutions, they recommend carrying plugs, CO2, and a multi-tool in a pocket for quick access during races. They also discuss the benefits of using tire plugs instead of tubes and share their preferred tools for race-day repairs.
Keywords
tire inserts, cross-country mountain bike racing, exercise-induced asthma, breathing techniques, storage solutions, plugs, CO2, multi-tool
Takeaways
- Tubolite is a recommended lightweight tire insert for cross-country mountain bike racing.
- Athletes with exercise-induced asthma should consult with medical professionals for proper diagnosis and treatment.
- Coaches should be aware of signs of medical issues in athletes and refer them to appropriate healthcare professionals.
- Carrying tire plugs, CO2, and a multi-tool in a pocket is a convenient storage solution for race essentials.
- Using tire plugs instead of tubes can be an efficient way to fix flats during races.
- Different races and personal preferences may influence the choice of tools and storage solutions for race-day repairs.
Titles
- The Benefits of Tire Plugs for Flat Repairs
- Managing Exercise-Induced Asthma in Athletes
Sound Bites
- "For cross-country mountain bike racing, I usually go with Tubolite because it's very lightweight."
- "Breathing techniques and posture can help manage exercise-induced asthma."
- "The best storage solution for race essentials is to carry plugs, CO2, and a multi-tool in a pocket."
Chapters
00:00 Choosing the Best Tire Insert
03:28 Managing Exercise-Induced Asthma
11:59 Efficient Storage Solutions
13:35 The Benefits of Tire Plugs
Episode 92 - Training Through Injuries, Everesting Prep, and Ramp Test vs 20min FTP Protocol
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 Drew and I are talking about how to approach training through injuries, preparation ideas for Everesting attempts, and the differences between ramp tests and the standard 20min FTP protocol.
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, Adam and PRJT D1ZL CLTV discuss topics related to FTP testing, recovering from injuries, and preparing for an Everesting challenge. They provide insights and advice on determining FTP through ramp tests or 20-minute efforts, pacing and training during recovery, and the importance of specificity in training for an Everesting attempt.
Keywords
FTP testing, ramp test, 20-minute test, recovery from injury, Everesting, pacing, specificity
Takeaways
- Determining FTP can be done through ramp tests or 20-minute efforts, but it's important to prioritize accurate threshold and tempo ranges.
- During recovery from an injury, it's crucial to focus on recovery rather than training and to listen to your body's healing process.
- When preparing for an Everesting challenge, pacing and nutrition are key factors to consider, and it's important to test your pacing and bike setup in advance.
- Maintaining aerobic fitness and gradually increasing intensity can help in preparing for an Everesting attempt.
- Specificity in training is important for all types of racing, and tailoring your training to the demands of the event is crucial for success.
Titles
- Recovering from Injury: Focus on Recovery
- Determining FTP: Ramp Test vs. 20-Minute Test
Sound Bites
- "The only way to get an accurate FTP is to do a 60-minute power test."
- "Your main focus when you're recovering from an injury is to recover."
- "If it doesn't feel easy at five hours, it's not going to feel easy, even close to easy at 14 hours."
Chapters
00:00 Introduction and FTP Testing
08:40 Recovering from Injury
15:13 Preparing for an Everesting Challenge
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?"
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this weeks episode we’re talking about creatine, living and training at high elevations, tire recommendations for Barry Roubaix, and the balancing act of block week training.
Today’s show is also brought to you by Flow Formulas. Spring is in the air which makes for a great time to get on top of your nutrition game. Head over to flowformulas.com and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss topics related to creatine supplementation and training at high elevation. They address questions about how long it takes for creatine to clear the system, the benefits of creatine for high-intensity efforts, and the considerations for stopping creatine before a race. They also provide advice for training at high elevation, specifically for someone living in Leadville and preparing for the Leadville 100 mountain bike race. Additionally, they discuss tire choices for a race with deep sand pits. The conversation covers topics such as tire selection for gravel races, recovery after block weeks, and progressive overload in interval training. The hosts discuss the importance of choosing the right tire for gravel races and recommend the Strada Bianca tire in either 40 or 45 size. They also provide insights on recovery after block weeks, suggesting a lower volume week immediately following the block and gradually increasing volume and intensity in the subsequent weeks. In terms of interval training, they discuss the pros and cons of increasing intensity versus increasing time at zone, highlighting the importance of listening to your body and focusing on time in zone.
Keywords
creatine, supplementation, training, high elevation, Leadville, race, tire choice, deep sand pits, gravel races, tire selection, recovery, block weeks, progressive overload, interval training
Takeaways
Creatine supplementation can provide benefits for short, high-intensity efforts in both the gym and on the bike.
The build-up phase for creatine supplementation is typically two weeks, and the build-down phase may also take around two weeks.
Living in Leadville and training for the Leadville 100 mountain bike race provides the advantage of being acclimated to the elevation and having the perfect training grounds.
For training at high elevation, it may be beneficial to adjust the training schedule to allow for better recovery and consider a two-week build and one-week recovery cycle.
When choosing tires for a race with deep sand pits, it's important to consider the terrain and balance between road sections and sand sections. Choose the right tire for gravel races to minimize the risk of flats
Recovery after block weeks should include a lower volume week followed by gradually increasing volume and intensity
When it comes to interval training, focus on time in zone rather than just increasing intensity
Listen to your body and adjust your training accordingly
Titles
Training at High Elevation: The Leadville Advantage
Optimizing Tire Choice for Races with Deep Sand Pits Recovery Strategies for Block Weeks
Optimizing Tire Selection for Gravel Races
Sound Bites
"How long does it take for creatine to clear your system after a long period of use?"
"How soon before an important race do I need to stop taking creatine?"
"Advice for training at high elevation in Leadville"
"I don't know. Yeah, I don't know."
"Very low chance of flatting at that race."
"I think the biggest thing that people screw up with the block weeks is not giving themselves enough recovery afterwards."
Chapters
00:00 Creatine Supplementation and Clearing Time
08:51 Training at High Elevation: The Leadville Advantage
30:17 Balancing Intensity and Time in Zone in Interval Training
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week on the show we’re talking about cross training in preparation for your event, variations between running and cycling power numbers, and how to fuel those early morning workouts.
Today’s show is also brought to you by Flow Formulas. Spring is in the air which makes for a great time to get on top of your nutrition game. Head over to flowformulas.com 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, Ryan asks how to incorporate his multi-sport activities into training for faster cycling performance over endurance events. He also wonders why his estimated power output for running is considerably higher than his cycling FTP. The hosts discuss the limitations of running power estimation and the differences between running and cycling power. They suggest focusing on specific training for cycling events, incorporating strength training, and gradually shifting the focus to cycling as the event approaches. They also discuss fueling strategies for early morning rides. The conversation discusses nutrition strategies for early morning workouts, specifically focusing on what to eat before and after the workout. The hosts and guest share their personal experiences and preferences, offering different perspectives. They also touch on the importance of sleep and not compromising it for early morning workouts. The conversation concludes with some listener feedback and a discussion about potential merchandise for the podcast.
Keywords
multi-sport activities, training, cycling performance, endurance events, power output, running power, cycling FTP, running, cycling, estimation, limitations, strength training, fueling strategies, early morning rides, nutrition, early morning workouts, pre-workout meal, post-workout meal, sleep, listener feedback, merchandise
Takeaways
Incorporate specific training for cycling events and gradually shift the focus to cycling as the event approaches.
Strength training can help improve power and efficiency in cycling.
Running power estimation is limited and not directly comparable to cycling power.
Fueling strategies for early morning rides should include a small, easily digestible pre-ride snack and proper post-ride nutrition. For early morning workouts, it is important to have a pre-workout meal that provides enough carbohydrates to fuel the workout. This can include options like a banana or a mix with 60-90 carbs.
After the workout, it is important to have a nutritious meal to aid in recovery and replenish glycogen stores.
The type and timing of the pre-workout meal may vary depending on the intensity of the workout and individual preferences.
When doing early morning workouts for events, it is crucial to have a substantial meal before the event to ensure adequate fueling.
Sleep should not be compromised for early morning workouts, and it is important to prioritize getting enough rest.
Listener feedback is appreciated, and there is potential for merchandise for the podcast.
Sound Bites
"I feel like the technology is just too new as far as running power."
"Power just doesn't seem like a thing that you would need."
"Why does that matter? I would just focus on the cycling FTP."
"I'm not going to like eat to get full. I'm just eating to get some carbs before the workout."
"Especially if your event is starting at 6 a.m., that means it's probably a long event. You definitely want to fuel before that."
"Worry less about fueling before the workout and focus more on the post-workout recovery meal."
Chapters
00:00 Training for Faster Cycling Performance over Endurance Events
08:56 Incorporating Multi-Sport Activities into Cycling Training
23:41 Pre-Workout Meal: Carbohydrates for Fuel
28:19 Balancing Sleep and Early Morning Workouts
Episode 88 - What is the Build Phase and How to Structure Tempo Training
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week on the show we’re talking about some of the semantics that make up the build phase as well as how to appropriately structure your tempo training to best match your race goals.
Today’s show is also brought to you by Flow Formulas. Get on top of your nutrition game now by heading over to flowformulas.com 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/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week on the show we’re talking about how to train for flat races when you don’t have access to flat terrain and also providing some tips for managing weight loss amidst regular training.
Today’s show is also brought to you by Flow Formulas. Get on top of your nutrition game now by heading over to flowformulas.com 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/
Hello Hello Hello everyone. welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and Today is the official kickoff episode for season 2 of the show. We took a little end of season break to reset and revamp the show but we’re excited to be back in the studio and continue bringing all of you the training-related content you desire. Today we’ll be talking about coach-athlete relationships.
Speaking of coaching, as mentioned at the top this show is powered by Ignition Coach Co so let’s take a moment to hear from Ignition co-founder, Drew Dillman.
This episode is also brought to your by Flow Formulas so don’t forget to use discount code “Matchbox” when picking up your next order of endurance sport-specific-formulated nutrition products at flowformulas.com today.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it.
Episode 86 - Maximizing Time at Elevation and Avoiding the Race Day Blow Up
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week on the show we’re talking about how to maximize your time when training at altitude for short stints as well as ways to fine tune your fitness to help avoid blowing up during marathon mountain bike races, such as the War Daddy race down in Kentucky.
Today’s show is also brought to you by Flow Formulas. A few of us from Ignition will be down at MidSouth Gravel this weekend and you can be assured we’ll all be consuming absorbent amounts of Flow Formulas during the event. Get on top of your nutrition game now by heading over to flowformulas.com 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. And if you too will be at MidSouth this weekend, come find us at booth 42 and give us a shout. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week on the show we’re first diving into the topic of high volume block training. This training approach is not necessarily new, however, in more recent years we’ve seen it become more widely adopted as gravel and ultra distance racing has become more popular and we see pros like Keegan Swenson taking to the high volume training method. Then we dive into the topic of high vs low carb focused diet as it relates to performance and longevity.
Today’s show is also brought to you by Flow Formulas. Don’t wait until the week of your big race to finally start dialing in your race fueling. Get on top of your nutrition game now by heading over to flowformulas.com 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. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Episode 84 - Tempo vs Sweet Spot, Progressive Overload, and Female Race Fueling
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 was unable to make this weeks show due to losing my voice but I’m happy to say we had a much welcomed guest on the show in my place, Will Pfeiffer. Will is a newer coach with Ignition who brings a lot of sports science knowledge and insight, which fit perfectly into this weeks topics. The crew dives into the nuances between tempo and sweet spot training, how to incorporate progressive overloading at various times in the season, and whether there are any alternative fueling requirements for female racers.
Today’s show is also brought to you by Flow Formulas. Don’t wait until the week of your big race to finally start dialing in your race fueling. Get on top of your nutrition game now by heading over to flowformulas.com and make sure to use the discount code “Matchbox” when checking out.
Oh yeah, like I mentioned last week, Ignition is currently seeking prospective candidates for the next cohort of Ignition coaches to add to the roster. If you’re interested, send an email to info@ignitioncoachco.com with your resume, backstory, and any questions you have about working as a coach with Ignition.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we do a shallow dive on creatine supplementation before taking a deeper dive into the topic of heat acclimation for those early season races.
Today’s show is also brought to you by Flow Formulas. Just when you thought you had all the time in the world dial in your nutrition, with the snap of a finger it seems like the race season is already right in front of us. Get on top of your nutrition game now by heading over to flowformulas.com and make sure to use the discount code “Matchbox” when checking out.
Speaking of nutrition, Ignition is hosting an 8-week course which focuses on optimized nutrition for the endurance athlete that anyone out there in the ether can sign up for. The course kicks off this week so sign up NOW.
One final note, if you’re currently a coach or interested in getting into the coaching profession, Ignition is looking for talented individuals to add to our coaching roster. Every coach has the opportunity to learn some of the ins-and-outs of endurance coaching and training under the guidance of Dylan and Drew, while also coming alongside the fleet of Ignition coaches in a collaborative environment where we all play a role in making each other better coaches. Send an email to info@ignitioncoachco.com with your resume, backstory, and any questions you have about working as a coach with Ignition.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and o the show this week we’re answering some listener questions on whether manipulating your posture on the bike can improve breathing and performance, and also what to consider when preparing for ultra racing.
Today’s show is also brought to you by Flow Formulas. We’re already one month into 2024 which means those goal events are creeping ever so much closer. Get on top of your nutrition game this year by taking advantage of some of the best sport-optimized drink formulations out there by heading over to flowformulas.com today. Don’t forget 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. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve got a special guest AJ Sobrilsky on the show. AJ is a physical therapist based in Bozeman, MT who specializes in working with all types of mountain athletes. We talk a fair bit about common cycling injuries, bike fits, and even get into some specifics on how Dylan can best mitigate a recurring injury of his own in the future.
Today’s show is also brought to you by Flow Formulas. We’re already one month into 2024 which means those goal events are creeping ever so much closer. Get on top of your nutrition game this year by taking advantage of some of the best sport-optimized drink formulations out there by heading over to flowformulas.com today. Don’t forget 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. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week I decided to throw a little curveball at the crew and brought back an old segment from when this show first started. Instead of playing off listener-driven topics, I pitched the question of what are you training for? I figured it’d be fun to share some of the ins and outs of each of our current training to give y’all a little glimpse behind the curtain of how we are applying some of what we talk about here into our own programs. Also, next week we will be having a guest on the show who is a physical therapist specializing in work with mountain athletes of all kinds, including cyclists. So if you have any PT-specific related questions you’d like to share, nows the chance!
Today’s show is also brought to you by Flow Formulas. Most athletes are well into their base training this time of year which makes for a great opportunity to get a jump start on your on-the-bike nutrition optimization. So head over to flowformulas.com today to look through their suite of offerings and 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. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re talking Norwegian training protocols, how to periodize your training for Unbound, and tips for switching from a sweet spot training program to one that follows the polarized approach.
Today’s show is also brought to you by Flow Formulas. Most athletes are well into their base training this time of year which makes for a great opportunity to get a jump start on your on-the-bike nutrition optimization. So head over to flowformulas.com today to look through their suite of offerings and 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. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Episode 78 - Altitude tents, advice for new coaches, and road race fueling
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re answering a few listener questions on when, if any, is the most appropriate time to use an altitude tent, advice for new coaches looking to enhance their knowledge and experience, and best fueling practices for long road races.
Today’s show is also brought to you by Flow Formulas. When it comes to preparing physically for big goal events, people often underestimate the importance of nutrition and the role it plays in affecting your output. Just like with the fitness side of the equation, nutrition requires it’s own attention through dedicated digestion training. So while we’re just launching into the new year, get a jump start on your nutrition training by heading over to flowformulas.com today and make sure to use the discount code “Matchbox” for free shipping.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re having an open discussion on how each of us approach goal setting, for both ourselves and our athletes.
Today’s show is also brought to you by Flow Formulas. When it comes to preparing physically for big goal events, people often underestimate the importance of nutrition and the role it plays in affecting your output. Just like with the fitness side of the equation, nutrition requires it’s own attention through dedicated digestion training. So while we’re just launching into the new year, get a jump start on your nutrition training by heading over to flowformulas.com today and make sure to use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve got an in depth conversation for y’all on body composition and nutrition for competitive cyclists. To preface the episode, none of us are registered dietitians or certified nutritionists. If you want to learn more about daily nutritional needs or have body composition goals, please reach out to nutrition@ignitioncoachco.com to set up a consultation with our nutrition coach, Savanna.
Today’s show is also brought to you by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
References: https://www.marsden-weighing.co.uk/blog/body-fat-percentage-athletes#:~:text=The%20body%20fat%20percentage%20of,fat%20percentages%20of%20different%20athletes.
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week Drew, Dylan, Kaitlyn and I have a deep-dive discussion on whether lab tests to measure metrics such as VO2max, lactate threshold, body composition, sweat rate, and more are actually worth your time and money. Dylan also goes on about his longing for the continuous lactate monitor to be widely available (or at least available for his own personal use) before reading a feedback email that recommends the only life-service bike park open year-round for working those trail skills even in the winter.
Today’s show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week Drew, Dylan, and I cover a few listener questions on cross training and how to best track your progress across multiple modalities, how effective multi-sport training is for building base fitness, and we offer our input on how we approach inspiring younger athletes to get into sports and stay hooked on athletics.
Today’s show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve actually got a guest on the show. We brought in fellow Ignition coach, Curtis Tolson, who shares some wisdom from his long journey through this sport and brings a new perspective to the show. We start with a couple listener questions on how to account for your training over the holiday break and what an alternative base season could look like, before diving into a year-end question I raised on how to go about reviewing your season to determine overall success.
Today’s show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re talking about whether you should neglect polarized training during a race specific training phase and also how you can workshop improving your technical skills without deviating from your training plan.
Today’s show is also brought to your by Flow Formulas. Incase you missed out on the Flow Formulas Black Friday and Cyber Monday deals, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re answering questions on tips for collecting research, transitions in training specificity, and more discussion on base season race timing.
Today’s show is also brought to your by Flow Formulas. With the holiday season among us, keep your eyes peeled for all those holiday deals to start coming online. And with all the savings you’ll be doing you can put those leftover funds towards building your nutrition inventory for next season by heading over to flowformulas.com and make sure to use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re discussing some nuances of training weight management, whether or not that bike fit is worth it, and how one should go about tapering for events in the base season.
Today’s show is also brought to your by Flow Formulas. It’s still the fall season for most of the US and that means it’s the perfect time to get cozy with your favorite fall beverage. Yes, I’m talking about Flows Apple Cider drink mix. Get your hands on some before supply runs out by heading over to flowformulas.com and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re talking about what sort of activities and levels of exertion count towards zone 2 training as well as touching on a question regarding constant glucose monitors.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried one of their endurance drink mix or endurance gel formulas, head over to flowformulas.com today to pick up some of this magical potion and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re talking how to structure your cyclocross group practices and tips for time crunched athletes focused on high intensity racing like crits and xc mountain bike racing.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried one of their endurance drink mix or endurance gel formulas, head over to flowformulas.com today to pick up some of this magical potion and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re answering some questions about base training and whether or not you should abbreviate your base season in order to transition into build or speciality phases sooner, as well as a question about the benefits of tart cherry juice which sparked a whole conversation on supplements.
Today’s show is also brought to your by Flow Formulas. ’Tis the season for big fall adventures and what better way to fuel those explorations than with Flow’s new Apple Cider flavored endurance formula. Head over to flowformulas.com today to pick up some of this magical potion and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re talking about how, if at all, your training should differ if you’re a featherweight cyclist, the differences between amateur and pros when it comes to Z2 rides, and how to overcome getting dropped early in races and group rides.
Today’s show is also brought to your by Flow Formulas. If you haven’t heard, there’s a new flavor available in endurance formula and if you’re one for playing to the seasons then head over to flowformulas.com today to pick up the new Apple Cider blend. Use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re talking about when Zwift racing is appropriate to incorporate into your base season and how to go about planning offseason travels to riding destinations.
Today’s show is also brought to your by Flow Formulas. ’Tis the season for big fall adventures and what better way to fuel those explorations than with Flow’s new Apple Cider flavored endurance formula. Head over to flowformulas.com today to pick up some of this magical potion and use the discount code “ignitionpodcast10” for 10% off your first order.
And last but not least, there are only a handful of spots left at the Ignition training camp in Townsend, TN next month so head over to Ignitioncoachco.com now to claim a spot.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re taking a bit of a deep dive into bouncing back after having a bad race result. This is something each of us brought our own unique experience and perspective into, which made for a fun and productive conversation on the topic.
Today’s show is also brought to your by Flow Formulas. The fall season is a great time of year for exploring and getting out for big adventure rides on the bike. To make sure these long rides go smoothly, you need to be prepared with ample fuel and there’s no better place to turn than Flow Formulas for all your fueling needs. Head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order.
Speaking of fall, in just about a month from now Ignition will be hosting it’s last training camp of the year in Townsend, TN and there are only a few spots left so head over to Ignitioncoachco.com now to claim yours.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re talking different ways to structure your over/under workouts and how much high intensity interval training (HIIT) you should include in your weekly program.
Today’s show is also brought to your by Flow Formulas. We here at Ignition swear by the power of Flow Formulas and use it regularly as our training and racing nutrition go-to. If you’re looking to optimize your ride nutrition, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order.
Oh and there are only a couple spots left at the fall Ignition training camp which will be held in Townsend, TN next month so if you’re interested, head over to Ignitioncoachco.com now to claim your spot.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back for another episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re talking gravel race specificity training, how to plan you weekly training volume, and whether it’s better to focus on FTP or improving your lower threshold power.
Today’s show is also brought to your by Flow Formulas. We here at Ignition swear by the power of Flow Formulas and use it regularly as our training and racing nutrition go-to. If you’re looking to optimize your ride nutrition, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order.
One more thing, Ignition will be hosting a 5-day training camp held in Townsend, TN with some of the best riding you can find in the US that time of year. There are only a few spots left so if you’re interested, head over to Ignitioncoachco.com now to claim your spot.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back for another episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re talking about when you should plan to perform your pre-race openers and what that workout structure can look like and also giving our takes on race-day warmup routines.
Today’s show is also brought to your by Flow Formulas. We here at Ignition swear by the power of Flow Formulas and use it regularly as our training and racing nutrition go-to. If you’re looking to amplify your ride nutrition, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order.
One more thing, Ignition just announced that registration for the fall adventure training camp are now open. This will be a 5-day training camp held in Townsend, TN with some of the best road riding you can find in the US that time of year. There are only 10 spots available so if you’re interested, head over to Ignitioncoachco.com now to claim your spot.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re talking about whether it’s better to rack up endurance miles across multiple shorter rides versus one longer ride and how hard should you be pushing yourself during your interval sessions.
Today’s show is also brought to your by Flow Formulas. I had a big race this past weekend at the Dakota Five-O and relied exclusively on Flow Formulas for my nutrition. I took in over 300g of carbohydrates from drink mix and 100g of carbs from their new endurance gel formula. If you’re looking to amplify your on-the-bike nutrition, head over to flowformulas.com today to see what all the hype is about and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re talking about how athletes respond differently to training, the what/when/why/how of tapering, and how to recognize when you’re dealing with everyone’s least favorite b word.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried their new endurance gel formula head over to flowformulas.com today to see what all the hype is about and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and we’ve got a lot to get through this week so I’ll keep this intro short. We’re talking in-season strength training, how to pace the start of a marathon mountain bike race, and rapid fire questions including block periodization, compression wear, and more.
Today’s show is also brought to your by Flow Formulas. Im off a new PR at Leadville last weekend and although I still fell short of my stretch goal, I can rest in the fact it wasn’t from my nutrition. I packed in over 100gCHO an hour throughout the 7.5h on course and never had any gut issues, palate fatigue, bonking, or anything else you typically experience with improper nutrition. So if you’re interested in leveling up your race-day fueling, head over to flowformulas.com today to check it out and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and we’ve got a fun episode for y’all this week. Since Drew and Dylan couldn’t make the recording, we brought in the second half of Ignition Coach Co’s power couple, Blane Maddox. We offer insight on preparing for your first ultra, how to train for high elevation and hilly races without access to either from home, different training approaches for masters athletes, and a couple rapid fire questions from Instagram at the end.
Today’s show is also brought to your by Flow Formulas. It’s Leadville week and you better believe my race-day fueling strategy is going to have heaps of Flow Formulas included. I’ll personally be relying on over 90gCHO/hr coming from Flow’s high carb drink mixes (both caffeinated and decaffeinated) as well as their new gel mix. If you’re interested in leveling up your race-day fueling, head over to flowformulas.com today to check it out and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox @maddoxb_9
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this weeks show we’re touching on gaining confidence from successful races, how to bounce back from injury setbacks, and whether you should continue to implement “base training” year round.
Today’s show is also brought to your by Flow Formulas. I’ve been doing a ton of traveling this summer and Flows single serving drink mix tubes have been a staple of my on-the-go kit. They’re easy to pack, conveniently fitting inside an empty water bottle, simple to use, you just pop the top and pour it straight into your bottle, and best of all the tubes are reusable so you can refill them for next time. Head over to flowformulas.com today to check it out and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The crew was unable to schedule a recording this week so we're re-airing an episode from last year that is perfectly relevant for this mid-summer heat wave everyone is going through!
Welcome to episode 13 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman. The crew briefly talks about some recent racing and current training before diving straight into some listener-inspired topic conversations. Tune in to hear everyones take on training in the heat and whether you should be focused more on power to weight or raw power for racing.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds.
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve got listener questions on recovering from sickness and overtraining, the best pacing strategy for covering rolling terrain, and whether upgraded wheels are worth it.
Today’s show is also brought to your by Flow Formulas. I’ve been doing a ton of traveling this summer and Flows single serving drink mix tubes have been a staple of my on-the-go kit. They’re easy to pack, conveniently fitting inside an empty water bottle, simple to use, you just pop the top and pour it straight into your bottle, and best of all the tubes are reusable so you can refill them for next time. Head over to flowformulas.com today to check it out and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re discussing how to prepare for long and short races concurrently, what your race-day morning plan should look like, and when to address L/R power imbalances.
Today’s show is also brought to your by Flow Formulas. In case you’ve been living under a rock and haven’t heard, Flow has a new product out and it’s high time you get your hands on some. Flow now offers an endurance gel mix in both rainbow berry and flavorless, and it’s simple to use. You just add some water to one of their re-usable gel flasks, pour in your desired amount of gel mix, top it off with a little more liquid and you’re ready to go! So, if you want to up your training and race-day nutrition head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone! Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and we are back from our little mid-season break, ready to bring you the training content you’ve been patiently waiting for! Today we’re talking about the stage race effect, whether or not you can train at too low of intensity, and when HR should be considered over power for endurance rides.
Today’s show is also brought to your by Flow Formulas. I just got back from racing the Migration Gravel Stage Race in Kenya and thanks to the single-serving race tubes offered by Flow, my race-day nutrition was simple as can be. Each morning I just popped open a few tubes of my favorite flavors, poured them straight into my bottles and hydration pack, filled them up with water and bam! So, if you want to make your training and race-day nutrition simple and reliable head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show we actually have a couple new methods for reaching out. You can hit up our new Matchbox email @ matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re talking about how to structure training to improve your sprint, training for novice mountain bike racing, and when you should consider adding those other macronutrients into your ride fuel.
Today’s show is also brought to your by Flow Formulas. If you want to make your training and race-day nutrition simple and reliable head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order on all their different nutrition formulas.
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 we actually have a couple new methods for reaching out. You can hit up our new Matchbox email @ matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re talking about indoor vs outdoor training volume and tapering strategies for different events.
Today’s show is also brought to your by Flow Formulas. If you want to make your training and race-day nutrition simple and reliable head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order on all their different nutrition formulas.
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 we actually have a couple new methods for reaching out. You can hit up our new Matchbox email matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to episode 50 of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re talking about when workouts don’t go as planned and big picture training.
Today’s show is also brought to your by Flow Formulas. If you want to make your training and race-day nutrition simple and reliable head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order on all their different nutrition blends.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re answering some listener questions on cramping and electrolyte replacement, heat acclimation, and estimating ones potential for fitness improvements throughout a season.
Today’s show is also brought to your by Flow Formulas. If you want to make your training and race-day nutrition simple and reliable head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order on all their different nutrition blends.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today Drew, Dylan, and I talk about whether it’s appropriate to deviate from the original training plan and answer a listener question on power vs heart rate zone discrepancy during workouts.
Today’s show is also brought to your by Flow Formulas. I’m heading out to Sea Otter this afternoon and thanks to Flow, packing my nutrition couldn’t be easier. I just reach into the cupboard and grab a fresh bag of my favorite flavor, pack a couple bottles, and bam, we’re ready to go. Pro Tip for ya, I still put my bag of Flow in a ziplock back just in case something in my carry on punctures the seal because you definitely don’t want an explosion of powdery goodness getting all over your stuff. So if you want to make your race-day nutrition simple and reliable head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your first order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re getting into how to structure training for teachers/season workers, when it’s time to consider changing coaches, and how to integrate skills work into your training plan.
Today’s show is also brought to your by Flow Formulas. With the recent warm weather that’s been sweeping across the Midwest, I’ve been relying on Flow heavily during a big block of training I’m doing right now and if you’re like me then the easier you can make things on yourself the better. Flow Formulas has everything you need to make fueling your rides a breeze so head over to flowformulas.com today and use the discount code “ignition10” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone! Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today we’re answering listener questions on caffeine’s effect on your training, how to use the Xert training platform, and a follow up from our last talk on genetic ceilings.
Today’s show is also brought to your by Flow Formulas. Spring is in the air which means warmer days are coming. Luckily for you, Flow has everything you need to prepare for those hot summer races with their low and high sodium drink formulas and electrolyte replacement drink mixes. Head over to flowformulas.com today and use the discount code “ignition10” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and today Kaitlynn and I are getting into climbing heavy Z2 rides, how to fuel for long gravel racing, and steps to overcoming training setbacks.
Today’s show is also brought to your by Flow Formulas. With the race season in full swing, it’s time to start dialing in your race-day nutrition and Flow has everything you need. I just got my latest shipment of Flow in yesterday and it came just in time as I was almost out of all my nutrition. Luckily, our friends at Flow are on their game and had my order shipped out ASAP. Head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order. They’ve got all the endurance-sport specific nutrition products you need including high carb drink mixes, recovery powders, electrolyte replacements, and more.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban today we’re talking how to structure your recovery intervals, planning endurance training while time-crunched, bike setup for the War Daddy offroad race, and how to train for a virtual Everesting challenge.
Today’s show is also brought to your by Flow Formulas. With the race season in full swing, it’s time to start dialing in your race-day nutrition and Flow has everything you need. Head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order. They’ve got all the endurance-sport specific nutrition products you need including high carb drink mixes, recovery powders, electrolyte replacements, and more.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban today we’re talking about A-race tapering, the what, when, how, and why of block periodization, and how much endurance training volume you should include in your off-season.
Today’s show is also brought to your by Flow Formulas. With the race season in full swing, it’s time to start dialing in your race-day nutrition and Flow has everything you need. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and I’m joined today by Dylan and fellow Ignition Coach, Tyler Cloutier. Tyler has an extensive background in racing cyclocross at the elite level as well as other disciplines. We answer listener questions on morning workouts, bike-specific gym workouts, and training for multiple races in one day.
Today’s show is also brought to your by Flow Formulas. I just got back from racing the inaugural Belgian Waffle Ride Arizona and thanks to having Flow on board, I was able to perfectly nail my race nutrition. I had high carb drink mix in my bottles, recovery formula waiting for me in the car, and overall had an outstanding day because I never felt under-fueled. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox @tylerclouti
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone, welcome to another episode of The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we’re getting into high volume training camps, the temptations of tempo training, and single speed specificty.
Today’s show is also brought to your by Flow Formulas. I’m heading down to Belgian Waffle Ride Arizona this week and thanks to Flow, packing my nutrition was a breeze. Between high carb drink mixes, electrolyte replacements, recovery formulas, and more, Flow has everything you need for fueling your training and racing this season. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we’re diving into how to structure your training for long race seasons, the what/when/why of tempo workouts, and how to determine optimal training volume.
Today’s show is also brought to your by Flow Formulas. With the race season just around the corner, now is the time to be dialing in your race day nutrition strategy and Flow Formulas makes it easier than ever to do so. Between high carb drink mixes, electrolyte replacements, recovery formulas, and more, Flow has everything you need for fueling your training and racing this season. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and it’s just Dylan and I this week. We had some good listener questions come in about commuter miles, fueling long rides, the 80/20 training model, and how to determine if you’re hitting your genetic ceiling.
Today’s show is also brought to your by Flow Formulas. Dylan and I mention in today’s show that we use Flow drink mix regularly in training and racing so we highly recommend you give it a try to. They’ve got high carb drink mixes, electrolyte replacements, recovery formulas, and more. So head over to flowformulas.com to get your hands on some of the best endurance fueling products today and use the discount code “ignitionpodcast” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we’re talking hotel life training, base season group rides, how often you should go to the well while training, and whether you should include anaerobic maintenance early in the season.
Today’s show is also brought to your by Flow Formulas. All of us on the Matchbox use Flow on the daily to get us through training rides and across finish lines and we highly recommend you check it out too. They’ve got a full suite of endurance-sport-specific nutrition products including high carb drink mixes, electrolyte replacements, recovery formulas, and more. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and boy do we have a fun show for you today. We’re presenting you with our top 20 maximal to marginal gains, along with some low key debate and banter as we each defend our positions. So stay tuned until the end to find out our take on the most maximal gain you need in your training life.
Today’s show is also brought to your by Flow Formulas. All four of us on the Matchbox rely on Flow products to get us through training rides and across finish lines and we highly recommend you try it out too. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off any of their endurance-sport-specific nutrition products and let us know what you think. One of my favorites right now is the vanilla flavored recovery mix which is jam packed with the appropriate ratio of carbohydrates and proteins to fuel your post-workout recovery.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we answered questions on how to structure recovery weeks, whether low level cyclists should include zone 2 riding, and what to keep in mind when properly executing an endurance ride.
Today’s show is also brought to your by Flow Formulas. We here at Ignition use Flow products to support all aspects of our training and we highly recommend you try it out too. To get 10% off Flow’s endurance-sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast”. They have all sorts of fun flavors, including low and high sodium flavorless blends, and even caffeinated formulas if you need that extra kick. So pick up some Flow products today and let us know what you think.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we’re talking power meters vs new bike day, the benefits of off-season cross training, and how to improve fitness when you’ve plateaued without increasing volume.
Today’s show is also brought to your by Flow Formulas. We here at Ignition use Flow products to support all aspects of our training and we highly recommend you try it out too. To get 10% off Flow’s endurance-sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast”. They have all sorts of fun flavors, including low and high sodium flavorless blends, and even mixes with caffeine if you need that extra kick. Head there today and let us know what you think.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we’re talking fasted riding, training through sickness, bottom bracket efficiency, waxed chains, and who’s a good candidate for coaching and how we at Ignition go about pairing you with the coach that’s most fitting for you.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried any of their endurance-sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order. They now offer unflavored low and high sodium formulas of their high carb drink mix so you can dial in your specific electrolyte needs.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we’re talking Gran Fondos, Masters Training Camps, how to execute base training without access to a bike, and when Should You Start HIIT.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried any of their endurance-sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order. They now offer unflavored low and high sodium formulas of their high carb drink mix so you can dial in your specific electrolyte needs.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we’re answering a couple listener questions on how to fuel short workouts and whether breath training is beneficial for improving VO2max.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried any of their endurance-sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order. They now offer unflavored low and high sodium formulas of their high carb drink mix so you can dial in your specific electrolyte needs.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today I’m joined by the full crew to kick off a 3-part listener question series. If you haven’t yet submitted a burning question, don’t hesitate any longer because here’s your chance to get your answers without delay.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried any of their endurance-sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order. They now offer unflavored low and high sodium formulas of their high carb drink mix so you can dial in your specific electrolyte needs.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today we’ve got the final episode of our 3-part macronutrient series which we’ll be covering protein! After our recording, I think we all agreed that perhaps we did save the best for last.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried any of their endurance-sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order. They now offer unflavored low and high sodium formulas of their high carb drink mix so you can dial in your specific electrolyte needs.
Also, Kaitlynn has graciously provided a discount for our listeners to try some of the products she uses by Thorne. Use the affiliate link below for 20% your next order from Thorne: https://www.thorne.com/u/kaitmaddox
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and we’re diving into week two of our three part macronutrient mini series. This episode gets a little off the rails at times but bear with us, we’ve got some good nuggets for y’all.
Today’s show is also brought to your by Flow Formulas. If you haven’t yet tried any of their endurance-sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order. They have new low and high sodium formulations to help you cater to your specific sodium needs so be sure to try those 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 send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and I’ve got the full crew with me to kick off a mini series we’re doing on macronutrients starting with, you guessed it, cyclists best friend carbohydrates. Stay tuned as we break down why carbs are so important to include in your nutrition on the bike as well as the role they play off the bike.
Today’s episode is also brought to your by Flow Formulas. If you haven’t yet tried out their magical endurance sport-specific-formulated nutrition products then head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let's get into it.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today I’ve got Dylan Johnson and Drew Dillman with me to talk all about power data analysis. Training with power has significantly grown in popularity over the last decade but there’s more to it than just slapping a power meter on your bike and heading out the door so stay tuned to hear some of our takes for analyzing these powerful training metrics.
Today’s episode is brought to your by Flow Formulas so don’t forget to use discount code “ignitionpodcast” when picking up your next order of endurance sport-specific-formulated nutrition products at flowformulas.com today. Again that’s coupon code ignitionpodcast, one word all lower case, for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let's get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today I’m joined by Ignition co-founders Dylan Johnson and Drew Dillman, as well as fellow Ignition coach, Kaitlyn Maddox, and we’re talking all about sleep. Why is sleep good for you, how do you track sleep, and why it’s important to factor into your training and performance.
This episode is also brought to your by Flow Formulas so don’t forget to use discount code “ignitionpodcast” when picking up your next order of endurance sport-specific-formulated nutrition products at flowformulas.com today. Again that’s coupon code ignitionpodcast, one word all lower case, for 10% off your next order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello Hello Hello everyone. welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and today is the official kickoff episode for what we're considering to be season 2 of the show. We took a little end of season break to reset and revamp the show but we’re excited to be back in the studio and continue bringing all of you the training-related content you desire. Today we’ll be talking about coach-athlete relationships.
This episode is also brought to your by Flow Formulas so don’t forget to use discount code “ignitionpodcast” when picking up your next order of endurance sport-specific-formulated nutrition products at flowformulas.com today.
Also, on behalf of all us at Ignition Coach Co, we want to send some thoughts and prayers to Ben King and his family as they grieve the recent loss of their newborn daughter. We love you Ben and admire all the examples you’ve set for how to be a great steward for our sport and an even greater father.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Alright, let’s get into it.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone, welcome to the latest episode of The Matchbox podcast presented by Ignition Coach Co. Show host, Adam Saban, and Ignition co-founder, Drew Dillman, bring you an exciting episode today talking all things cyclocross. While Drew and Adam have both raced extensively on the UCI ProCX circuit, they thought it’d be fun to bring in a couple other cyclocross veterans including Ignition coach, Tyler Cloutier, and the one and only Jeremy ( JPows ) Powers. Stay tuned for some fun conversations and special insight from some masters of the craft.
Also, don’t forget to pickup your Flow Formulas products by heading over to flowformulas.com today. Use the coupon code “ignitionpodcast” at checkout to get yourself some endurance-sport-specific nutrition products like high-carb drink mixes in both caffeinated and de-caff, hydration mix, recovery formula, and more, all optimized for your specific endurance needs.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox @tylerclouti @jpows
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone welcome to episode 23 of The Matchbox podcast presented by Ignition Coach Co. Show host Adam Saban is joined by Ignition co-founders, Dylan Johnson and Drew Dillman, as well as Ignition coaches, Kaitlyn Maddox and Cade Bickmore. The topic for this week is caffeine and how it affects your performance. This topic was sparked by a listener question so please keep those coming. Send any questions you have to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM. Last but not least, don’t forget to pickup your Flow Formulas products. Head over to flowformulas.com and use the coupon code “ignitionpodcast” to get yourself some endurance-sport-specific nutrition products like high-carb drink mixes in both caffeinated and de-caff, hydration mix, recovery power, and more, all optimized for your specific endurance needs. Again that’s coupon code ignitionpodcast, one word all lower case, for 10% off your next order.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox @cbickmore https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone welcome to episode 22 of The Matchbox podcast presented by Ignition Coach Co. Show host Adam Saban is joined by Dylan and Kaitlyn. The show kicks off with some Leadville recap - Dylan and Adam both raced in Leadville this past weekend and had quite a bit to share. Then we get into some listener questions that have trickled in over the past couple weeks. We all agreed that we really liked this format of lobbing various questions out there and providing our takes so please keep those coming. Send any questions you have to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM.
Oh and one more thing, if you haven’t had the chance to get your hands on some Flow Formulas products yet, head over to flowformulas.com and use the coupon code “ignitionpodcast” to get yourself some endurance-sport-specific nutrition products like high-carb drink mixes, hydration mix, recovery power, and more, all optimized for your specific endurance needs.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox - https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone and welcome back to episode 21 of The Matchbox podcast presented by Ignition Coach Co. For this episode, Drew, Kaitlyn, and Adam are bringing ya’ll each of their top 5 pro tips for making traveling easier and more efficient, whether for travel races, training camps, work trips, or even that family vacation you’ve had planned for months. Drew also gives us a little spoiler alert about a special guest we will be having on the show in an upcoming episode so keep your ears peeled for that.
For the next episode we will be doing another Q&A episode so please send any training-related questions you have to info@ignitioncoachco.com or find us on Instagram and send us a DM.
Oh and one more thing, if you haven’t listened to the last episode on race day hydration and nutrition, Flow Formulas has decided to come on as our first show sponsor. Flow offers a wide range of endurance-sport-specific nutrition products including high-carb drink mixes, hydration mix, recovery power, and more, all optimized for your specific endurance needs. Use the code "ignitionpodcast", one word all lower case, for 10% off your next order.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox - https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Hello everyone and welcome back to episode 20 of The Matchbox podcast presented by Ignition Coach Co. This week Dylan and Adam are joined by Flow Formulas co-founder, Caleb Reese, for an open discussion on race fueling and hydration. All three of us are racing the Leadville Trail 100 mountain bike race in a couple weeks which made for some fun conversation about race-specific fueling strategies.
Additionally, Flow Formulas has agreed to come on as our first show sponsor and we couldn’t be more excited to have this science-based homegrown brand supporting us here at The Matchbox. Head over to https://flowformulas.com/collections/all-products today and use the discount code "IgnitionPodcast" to try Flow Formulas yourself.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds. We'll be doing another listener questions episode soon so get those questions submitted beforehand.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 19 of The Matchbox Podcast presented by Ignition Coach Co. Host Adam Saban is joined by Ignition co-founders, Dylan Johnson and Drew Dillman. This week we received a listener question asking about optimal cadence for steep climbing so we figured we would do a deep dive on the topic of cadence. Is there an optimal cadence for producing power? Should you vary your cadence while training to improve performance? Does a faster cadence get you up that climb faster than a slower cadence? Stay tuned to hear our takes on questions like these and more.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson - 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/
Article reference(s): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3918546/
Welcome to episode 18 of The Matchbox Podcast presented by Ignition Coach Co. Host Adam Saban is joined by Ignition co-founders, Dylan Johnson and Drew Dillman. This week the Matchbox crew gets into the topic of preparing to race at high elevations. With races like USAC XC Nationals, Telluride 100, Leadville, SBT GRVL, etc all on the horizon we figured this was a timely topic. Tune in to find out some of the approaches we have taken and prescribe to our athletes.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds.
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 17 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman. This week the Matchbox crew gets into the topic of mid-season breaks. Who needs them, why they're beneficial, and what should a mid-season break looks like? Tune in to find out.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds.
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 16 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman. The crew briefly talks about some recent racing, including Tulsa Tough, BWR (Belgian Waffle Ride) Asheville, and the Pine Island Gravel Odyssey in Spearfish South Dakota.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds.
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 15 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman. The crew briefly talks about some recent racing, including the Armed Forces Classic and Unbound, which transitions into this weeks topic of pacing. Tune in to hear everyones take on whether Dylan's unique pacing approach which landed him a sub-10hr finish at Unbound was optimal.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds.
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 14 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founder, Drew Dillman, and fellow Ignition coach and pro cyclist, Scott McGill (find him on Instagram @scottmcgilljr). The crew briefly talks about some recent racing before diving straight into the topic of training your sprint.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds.
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 13 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman. The crew briefly talks about some recent racing and current training before diving straight into some listener-inspired topic conversations. Tune in to hear everyones take on training in the heat and whether you should be focused more on power to weight or raw power for racing.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast" or send us a DM on the social meds.
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 12 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founder, Dylan Johnson. The crew briefly talks about some recent racing and current training before diving head first into the rest of the listener questions from last week. Again, some really good topics were during this episode. These Q&A specials were meant to provide high level insight from our coaching and athlete perspectives without going full deep dive into any one subject, however, if you want to hear us discuss more details about any of these posed questions let us know.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 11 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founder, Drew Dillman. The crew briefly gives an update on what they have going on in their own training world before diving into a BUNCH of listener questions. We covered some really great topics during this episode and there were quite a few questions we didn't even get to, so stay tuned for more Q&A to come in the future.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 10 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founder, Dylan Johnson. The show kicks off with some race recap from each including Dylans mediocre Belgian Waffle Ride (BWR) result, Andrews less than pleasant experience at the UCI Tour of the Gila, and Adam played in the local US Open qualifier and also kicked off the local grave race series. Then they get into the main topic for the week, Vo2 Max. What is it, can we train it, and if so, how? Stay tuned to learn from.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast". Next week will be an entire show devoted to Q&A so get those questions in now!
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 8 of The Matchbox Podcast presented by Ignition Coach Co. Host Adam Saban is joined by Ignition co-founder, Drew Dillman, and their first female guest, coach Kaitlyn Maddox. They get into the topic of pre-race preparation in a discussion-based format while also carrying out some of the usual off-the-rail tangents.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson @coach.kmaddox - 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/
Welcome to episode 8 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founder, Dylan Johnson. Andrew talks Boulder Roubaix from his first experience at the iconic Colorado classic, Dylan mentions his 4x40min tempo repeats from last week, and Adam is preparing for a golf tournament?! This weeks topic, periodized training, is a fairly common subject but we each added some unique flair to the conversation to provide insight into our own approaches to periodizing a season. We also cover another listener question at the end on aerobic decoupling, so stick around to hear some of our takes on that.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 7 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman, to talk about some of the training they're doing for upcoming races, Dylan's experience at the first ever Lifetime Grand Prix Series event this past weekend at The Sea Otter Classic, as well as this week's topic of event prioritization and planning your race season. We also cover a listener question at the end about breaking up longer endurance rides into 2-a-days for logistical feasibility, so stick around to hear some of our takes on this approach.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - 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/
Welcome to episode 6 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founder, Drew Dillman, to talk about athletic fatigue. What areas of training (and life) are adding to your state of fatigue? What are some good training habits to mitigate chronic training fatigue? Find out more in this episode. Also, if you're into criterium racing, tune in to the Sunny King crit this weekend to watch our very own, Drew Dillman, racing with the rest of his Texas Roadhouse squad.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - https://www.youtube.com/c/DrewDillmanChannel 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/
Welcome to episode 5 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Drew Dillman and Dylan Johnson, to talk about the top five training mistakes we have seen everyday cyclists make. Find yourself falling into one of these habits? Fear not, we present some ways to address these mistakes as well. We also hear from Dylan on his recent 2nd place finish at the Croatan Buck Fifty as well as Drew's mishaps at Barry Roubaix.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - https://www.youtube.com/c/DrewDillmanChannel 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/
Welcome to episode 4 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founder, Drew Dillman, to talk about the topic of establishing training zones through determining your cycling threshold(s). What is threshold? How do you determine your threshold? Is there a best method for estimating your threshold? Tune in to hear our take on these questions and much more.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - https://www.youtube.com/c/DrewDillmanChannel 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/
Welcome to episode 3 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman, to continue their discussion from the last episode on base training. This episode also features a new show segment we're calling "what ya training for" where you'll hear Drew and Dylan touch on their preparation for the upcoming MidSouth gravel race (recorded prior to the MidSouth episode).
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - https://www.youtube.com/c/DrewDillmanChannel 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/
Welcome to episode 2 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman, to talk all about that base (training). Stick around to the very end for some bonus content where Andrew goes on a tear about the importance of aerobic conditioning.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - https://www.youtube.com/c/DrewDillmanChannel 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/
Welcome to episode 1 of The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman, to talk about Drew and Dylan's recent experiences at the 2022 Mid South Gravel Race. Drew competed in the Mid South Double - a 50k gravel run on day 1 followed by the 100mi gravel bike race on day 2. Meanwhile, Dylan found himself in the mix of the 100mi gravel race. Tune in to hear more details and find out how each faired in the end.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - https://www.youtube.com/c/DrewDillmanChannel 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/
Welcome to The Matchbox Podcast presented by Ignition Coach Co. Hosts Adam Saban and Andrew Giniat are joined by Ignition co-founders, Dylan Johnson and Drew Dillman, to talk about the key attributes that make each stand out as coaches. For bonus content, stick around to the end for a Dylan rant on 24h pacing and how he believes Keegan Swenson could have set an even faster course record at the 24 Hours in the Old Pueblo.
As always, if you like what you hear, leave us a five-star review and share this show with your friends.
If you want us to cover a specific training-related topic in the future, drop us an email to info@ignitioncoachco.com with email title "The Matchbox Podcast".
For more social media content, follow along @ignitioncoachco @adamsaban6 @supertukt @dizzle_dillman @dylanjawnson - https://www.youtube.com/c/DrewDillmanChannel 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/