The Matchbox – A Cycling Podcast
- Episodios
- 105
- Se publica
- cada semana
- Último episodio
- 7 Nov 2026
Sobre el podcast
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 Kaitlyn Maddox, are endurance coaches with Ignition Coach Co who share a passion for expanding their knowledge of endurance training. They have also competed as 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.
Episodios 105
Episode 211 - Inverse Season Periodization and Post-ride Commutes
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 plan your training year …
Notas del episodio
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 plan your training year around races that take place during North American winter and spring months and whether or not that post-ride commute is affecting your recovery.
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 [email protected] or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/
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
Matchbox Podcast hosts Adam, Dizzle (Drew), and Dylan answer two listener questions: how to structure winter races while building toward an April peak, and what may help with stiffness after hard morning intervals followed by a commute. They emphasize a durable aerobic base, careful timing of intensity, and practical recovery checks over quick-fix gadgets.
Chapters
00:00 Two training camps and the Red Fondo announcement
05:05 Planning winter races around an April A race
07:52 Why aerobic fitness may matter more than early VO2 work
12:51 Protecting the base phase and returning to the bike
16:01 Sven Nys and the cost of peaking too early
19:07 Timing intensity and scheduling an off-season
22:07 Morning intervals, an hour commute, and recovery
25:05 Fueling, cooldowns, and testing the commute theory
28:10 How stiffness differs from soreness
35:54 Cold plunges, adaptation, and practical recovery priorities
39:59 Post-ride nutrition and the final training check
Episode 210 - ATP for Teacher’s Schedule, Pedaling Efficiency, and Why Nice Bibs are Nice
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 plan your training year …
Notas del episodio
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 plan your training year around a teacher’s schedule, whether or not you should do intervals during endurance rides as a means to improve pedaling efficiency, and how to know when it’s time to get yourself some new bib shorts.
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 [email protected] or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/
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
Matchbox Podcast hosts Adam, Dylan, and Dizzle answer three listener questions about training through a teacher’s summer break, whether intervals belong before endurance rides, and tight cycling bibs. They offer practical guidance on gradual volume increases, keeping easy rides easy, and treating uncomfortable kit as a fit problem rather than trying to train around it.
Chapters
00:00 Ryan’s school-year training limits and summer break
02:18 Can school breaks serve as training blocks?
04:35 Dylan’s experience with alternating volume and recovery weeks
08:09 Five days on, two days off: a demanding approach
12:40 Traditional ramp-up versus summer volume blocks
16:02 Why 30-hour weeks are an unrealistic target for most
17:16 A practical summer target: consistent 10-12 hours
20:25 Peter’s question: intervals before Zone 2 rides?
23:32 Why endurance rides should stay easy
29:29 Pedaling efficiency improves with time and practice
32:51 Jason’s question: can tight bibs affect circulation?
37:19 When uncomfortable cycling kit should be replaced
40:10 Bib-short wear, rotation, and comfort
Episode 209 - How to Train When You Have All Day to Work With and Do We Really Need FTP Testing?
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 you should still be …
Notas del episodio
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 you should still be doing those pesky 20min FTP tests and how to think about training when you’re hitting retirement and have all the time in the day to work with.
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 [email protected] or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/
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, we explore the nuances of FTP testing, training strategies for aging athletes, and how to optimize cycling performance at any age. Our experts share insights on physiological estimates, training zone adjustments, and maintaining health span for lifelong riding enjoyment.
Chapters
00:00 Introduction to FTP testing and estimation methods
00:28 Understanding lactate thresholds and physiological markers
00:47 The role of power duration curves in training
01:14 Psychological aspects of FTP testing and training zones
01:43 Adjusting training zones based on heart rate and perceived effort
02:12 Using ventilation as a proxy for lactate levels
02:41 Training considerations for aging athletes and retirement planning
03:09 The importance of strength training and bone health
03:14 Long-distance riding and season planning
03:17 Balancing training volume, intensity, and recovery
03:46 Mental and physical health span in cycling
04:16 Final thoughts and coaching advice for lifelong cyclists
Episode 208 - Late Season A Races and Does Hot Yoga Really Count as Heat 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 set yourself up for a …
Notas del episodio
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 set yourself up for a successful taper into that late season race as well as discussing whether we believe hot yoga counts as heat 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 [email protected] or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/
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, we explore optimal training and tapering strategies for endurance athletes, including how often to race, the benefits of mid-season breaks, and the effectiveness of hot yoga for heat and flexibility training.
Chapters
00:00 Introduction and episode overview
00:27 Should you do a proper taper before your A race?
01:04 How often is too often to race?
02:26 Psychological and physiological effects of racing too much
03:49 Individual differences in racing volume and recovery
06:12 The benefits of mid-season breaks to prevent burnout
08:01 Structuring a race week and tapering plan
10:42 Is a two-week taper necessary for Iceman?
12:31 Risks of feeling burnt out and tapering strategies
14:02 Optimal taper length and training adjustments
17:02 Heat training and hot yoga: benefits and considerations
21:52 Should hot yoga be done on rest days?
30:30 Can hot yoga provide heat and flexibility benefits?
34:50 Measuring core temperature during heat training
37:31 Final thoughts and episode wrap-up
Episode 207 Nose Breathing, Gravel Bike Mods, and Are Marginal Gains ONLY For High Level 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 whether there are gains to be had …
Notas del episodio
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 there are gains to be had from nasal breathing while training, what level you should be competing at to start thinking about marginal gains, and fat bike modifications for gravel racing.
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 [email protected] or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/
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, we explore the nuances of breathing techniques during exercise, the impact of marginal gains at different athlete levels, and the considerations for optimizing bike and wheel choices for gravel racing. Our experts discuss recent studies, personal experiences, and practical advice for athletes looking to improve performance and make informed gear decisions.
Chapters
00:00 Introduction to breathing and performance
02:08 Breathing efficiency and training at different intensities
04:58 Nasal breathing and nervous system response
08:20 Insights from the book Breath by James Nestor
12:13 Research on nasal versus oral VO2 max
14:29 Marginal gains and athlete level considerations
16:55 The impact of weight versus efficiency in cycling
18:30 Potential of marginal gains for lower conditioning athletes
19:11 Easy vs. maximal gains in cycling
20:35 Gear obsession and marginal gains philosophy
22:11 The role of gear and resources in performance
23:36 Cost-benefit analysis of gear upgrades
25:22 The benefits of shaving legs for cyclists
26:55 Aerodynamics and the impact of shaving legs
28:39 Ryan's gravel fat bike project and gear considerations
30:22 Evaluating wheel size and weight savings
32:27 The philosophy of bike setup and marginal gains
34:11 Fat bike tires and performance considerations
36:18 Exploring alternative bike configurations for gravel racing
37:30 Closing thoughts and next steps for athletes and gear enthusiasts
Episode 206 - Periodized Nutrition and the Real Science Behind Fueling the Worlds Best Athletes w/ Dr. Sam Impey
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 to the co-founder of Hexis, Dr. Sam Impey …
Notas del episodio
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 to the co-founder of Hexis, Dr. Sam Impey.
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 [email protected] or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/
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 episode is a practical conversation about how nutrition can be personalized around training, not just tracked after the fact. Dizzle is joined by Dr. Sam Impey, co-founder of Hexas, to break down how the platform uses training data to recommend carb intake, support body composition goals, and make fueling easier for athletes and coaches.They also get into the newer frontier of performance nutrition, including bicarb, lactate gels, and why day-to-day nutrition habits matter for recovery, adaptation, and long-term consistency.
Timestamps
00:00 — Welcome and introduction to Dr. Sam Impey
02:00 — How Hexis started as a PhD research tool
03:08 — Why the platform was built to scale nutrition recommendations
04:31 — Hexis does not replace a nutritionist
05:01 — Early adoption by Uno-X and other tech-forward teams
06:16 — How the app syncs with TrainingPeaks and daily ride data
08:08 — Periodizing carbs around hard rides and recovery days
09:04 — Dizzle’s Leadville weight-loss block and what he learned
10:51 — Pro riders naturally vary nutrition with training load
12:12 — Why good carb timing improves adaptation
13:10 — Did weight loss affect power numbers?
16:03 — Late-night cereal, hunger, and cutting calorie-dense foods
17:28 — How vegetables support gut health and carbohydrate tolerance
19:15 — How a different environment made nutrition easier to follow
20:20 — Why training camps can improve compliance beyond the workouts
22:19 — App versus desktop use for athletes and nutritionists
25:00 — Hexis onboarding and how personalization starts
26:53 — Lose, maintain, or gain goals and how the plan adapts
28:30 — Food-tracking updates, barcode scanning, and favorites
30:10 — Natural-language food logging and meal correction
32:27 — How the app adapts calorie and macro targets throughout the day
34:34 — Education features and why the old video feed did not stick
35:37 — Interactive explanations for why recommendations change
36:43 — A plate-visualization idea that did not make it into the app
37:47 — Comparing Hexis with other performance tech and wearables
40:32 — Why total intake is only part of the nutrition picture
44:02 — Why nutrition sparks strong opinions
45:40 — What cycling can learn from other sports
46:27 — Cycling as an early innovator in heart rate, power, and fueling
48:23 — Recovery lessons cycling can borrow from rugby and football
50:57 — The rise of higher carb intake during competition
52:57 — Whether high carb intake creates health concerns
54:01 — Bicarbonate, lactate, and newer supplements
55:08 — How sodium bicarbonate works and why it may help performance
58:28 — Bicarbonate dosing, timing, and testing before race day
60:24 — When preloading and on-bike bicarbonate gels might make sense
66:03 — Why bicarbonate dosage is tied to performance, not just lactate numbers
68:16 — Lactate gels, theoretical effects, and emerging science
72:14 — Broccoli shots and isothiocyanates as a potential supplement trend
75:48 — Three common nutrition mistakes endurance athletes make
78:12 — Why protein matters more than many endurance athletes think
79:25 — Why race-day fueling should be trained, not improvised
83:27 — Why cutting on-bike fuel is usually the wrong move for weight loss
86:18 — Fasted training versus low-glycogen sessions and when each may make sense
91:10 — Low energy availability and why carbs around training matter for health
93:32 — How Hexas aims to help athletes fuel better around training
94:13 — How coaches can use Hexas to support off-bike nutrition
96:09 — Closing thoughts, partnership mention, and discount code
Episode 205 - How Athletes Are Training Smarter Than Ever Using Ventilation Metrics w/ Tymewear Founder Arnar Larusson
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 to the founder and CEO of Tymewear, Arnar …
Notas del episodio
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 to the founder and CEO of Tymewear, Arnar Larusson about all things training with ventilation metrics.
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 [email protected] 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 episode features Arnar Larusson, founder and CEO of Tymewear, talking about why breathing may be the missing signal in endurance training. The discussion centers on how ventilation can give coaches and athletes a more reliable view of internal workload, training zones, fatigue, and perceived exertion than heart rate alone.We also hear from Adam and Dizzle as they pressure-test the practical side of the tech, from zone setup to high-intensity work to whether the strap holds up in winter layers.
Key topics
- Arnar Larusson shares how an engineering background in prosthetics and exosuits led him to endurance physiology and eventually to building a breathing sensor for athletes.
- The core idea behind Timeware is that lab-grade insights about ventilation, thresholds, and metabolic output were not accessible in the field, so the company built a way to bring that signal outside the lab.
- Arnar explains why he sees heart rate as only one limited piece of the performance picture, especially when it is affected by heat, altitude, fatigue, and fueling.
- The episode breaks down why ventilation is a stronger reference point for training zones because it is more directly tied to what the muscles are doing.
- Arnar walks through the evidence behind poor zone estimation using population averages, including the problem of large error margins and high non-responder rates.
- Adam and Dizzle dig into the relationship between breathing rate, RPE, and how the strap could help athletes better calibrate effort in real time.
- The conversation covers why ventilation is especially useful for endurance work and threshold work, while power remains the better guide for short VO2 max intervals.
- Arnar explains how the strap’s dedicated breathing sensor differs from estimating respiration through HRV, especially once exercise intensity rises.
- They discuss how fatigue, race load, altitude, and heat can distort heart rate and power, while ventilation often stays the steadier anchor.
- The episode also touches on practical use cases like winter clothing interference, dynamic zones, and how the product may help coaches understand athlete readiness and training response.
Timestamps
00:00 - Introduction to Arnar Larusson and the breathing sensor concept
00:34 - Arnar’s engineering background and the path from prosthetics to exosuits
01:29 - Why lab-grade breathing data mattered in the field
02:49 - The gap between lab testing and real-world athlete feedback
04:43 - Why breathing became the missing performance metric
05:01 - Timeware’s launch timeline and the Vital Pro Strap rollout
06:02 - Why heart rate alone is too limited to guide training
07:24 - The problem with population-based training zones
08:51 - Why true VT1 and VT2 zones matter more than estimated percentages
10:15 - Breathing as a cleaner signal than lactate or heart rate
11:41 - Why ventilation works as a foundation for interpreting other metrics
13:40 - The breathing rate and RPE connection
15:20 - How breathing rate can help objectively estimate perceived effort
16:22 - Using resting breathing data to set reserve and calibrate effort
17:38 - Why the strap complements heart rate instead of replacing it
18:35 - How ventilation helps distinguish fitness gains from fatigue effects
20:31 - Why power, heart rate, and ventilation can diverge during long efforts
22:39 - Why ventilation stays stable at altitude while power and heart rate shift
24:02 - How coaches think about custom heart rate zones versus ventilatory zones
26:22 - Ramp testing and how the app builds zones from multiple signals
27:52 - How heart rate responses vary by athlete, fitness, and season
28:58 - Jonas and the Visma example of a large VT1 shift in one month
30:19 - The psychology of getting attached to old training numbers
31:14 - Breathing as a grounding metric for effort perception
33:48 - Why ventilation is closer to a continuous lactate signal than heart rate is
35:48 - Why lactate is useful but delayed and influenced by fueling status
37:30 - The lactate cascade versus the near-instant response of ventilation
39:21 - Which ventilation averaging window works best for different workouts
40:05 - Does fatigue change ventilation, or just power and heart rate?
42:22 - Why stable ventilation can indicate fitness gains even when power rises
45:55 - Backyard ultra example showing breathing rate rising while ventilation stayed flat
48:16 - How coaches can use the data to adjust pacing and training interventions
49:02 - Why fresh legs can still show higher ventilation after racing
50:27 - Listener question on VO2 max workouts and how to use ventilation data
51:13 - Why power or pace is still best for guiding VO2 max intervals
52:39 - Why ventilation shines for endurance and threshold work
54:14 - Why standard VO2 max estimates can badly overstate actual capacity
55:06 - How the app’s zone testing improves confidence in training targets
56:27 - Using breathing rate as an RPE-style guide during hard intervals
57:40 - Winter clothing, bib shorts, and sensor interference
60:22 - Dynamic zones and the neural net designed to handle external interference
62:06 - Can ventilation reveal illness or respiratory issues?
64:29 - Anecdotal signs of infection, allergies, or asthma in the signal
65:14 - Current and upcoming integrations with major head units and platforms
67:18 - Why the strap includes both heart rate and a dedicated breathing sensor
68:39 - Why HRV-based respiration estimates break down during exercise
69:39 - Where listeners and coaches can get involved with Timeware
Episode 204 - Chain Efficiency, Executing Intervals Outdoors, and Muscle Mass
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 drive train efficiency, how to …
Notas del episodio
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 drive train efficiency, how to convert those quality indoor workouts into superior outdoor workouts, and whether we should be increasing muscle mass for more power output.
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 [email protected] 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 episode tackles two practical cycling questions: how to choose the most efficient and reliable chain for a SRAM 13-speed setup, and how to translate indoor workout discipline to outdoor riding. Adam and the Host also dig into whether adding muscle mass helps power output, how strength training should be periodized, and how much muscle is actually useful for cyclists.
Key topics
- Jim from Albany, New York, asks about chain selection for a SRAM 13-speed Eagle/Explorer groupset.
- Waxing a chain, including using Silca drip wax, can improve drivetrain efficiency and narrow the gap between a great chain and a mediocre one.
- Matching the chain brand to the drivetrain brand can support better shifting, fewer dropped chains, and fewer compatibility issues.
- SRAM 12-speed and 13-speed chains are effectively the same category; there is not a separate 13-speed chain standard.
- Higher-end chains may offer meaningful durability benefits, even when their efficiency advantage is relatively small.
- 11-speed Shimano Dura-Ace is discussed as a historical efficiency benchmark, but the practical gap between modern drivetrain options is small.
- Outdoor workout execution is a skill that must be practiced rather than avoided.
- Shifting, route selection, and terrain awareness can help riders keep power within the target range.
- Lap average, time in zone, and power distribution are more informative than occasional power spikes alone.
- Strength training can improve force application, neuromuscular coordination, and cycling economy without requiring dramatic muscle gain.
- Strength training should generally be emphasized during lower-intensity cycling periods and maintained during harder training blocks and race season.
- Body type and racing goals should influence whether an athlete prioritizes climbing or sprinting performance.
Timestamps
00:00 - Jim asks about the most efficient chain for SRAM 13-speed and whether wax changes the answer
00:33 - Why Silca wax boosts efficiency and reduces the difference between good and bad chains
01:32 - Shimano Dura-Ace 11-speed as a historical efficiency benchmark
02:41 - Best practice: use the chain made for your drivetrain
04:03 - Durability, breakage concerns, and why higher-end chains can last much longer
05:35 - Force versus Red on SRAM flat-top and Explorer setups
07:28 - 12-speed and 13-speed chains are the same category
08:28 - Why off-road riders may choose SRAM for reliability over small watt savings
09:10 - Why waxing saves money by extending chain and cassette life
10:08 - Drip wax versus hot melt and how often to reapply
11:31 - Convenience, training time, and why not to overthink chain choice
13:13 - Blair’s question: indoor erg mode works, but outdoor workouts feel harder to hold
14:00 - Why outdoor execution matters more than perfect trainer compliance
15:20 - Use shifting and pacing skills to hold power across rolling terrain
16:56 - Why pedaling easier is not the same as making the workout harder
18:20 - Terrain choice matters for staying in Zone 2
19:39 - How to simplify outdoor intervals and narrow power ranges over time
20:36 - Using a 10-second average and a more stable power display outside
22:29 - Lap average can help, but only if the workout structure stays intact
23:31 - Why a 30/30-style effort is not the same as a steady tempo interval
24:33 - What to do when terrain interrupts a planned interval
26:24 - TrainingPeaks time-in-zone and workout distribution as coaching checks
27:34 - Reviewing workouts through color-coded power distribution
28:49 - Zone discipline is about lactate control, not just external power numbers
30:15 - Mixed feelings on erg mode and why it may not translate well outdoors
31:51 - Erg mode can help indoors, but it can also hide the skill of self-pacing
33:53 - Ryan asks whether more muscle mass means more power and how to periodize lifting
34:26 - Strength work, hypertrophy, and muscular endurance explained
36:25 - Why beginners often move from higher reps to lower reps for safety and progression
37:22 - How strength training and cycling blocks should align through the season
38:35 - Strength gains in new lifters are often neuromuscular, not just muscle growth
39:32 - Why strength training can improve cycling economy and muscle-firing efficiency
41:43 - Endurance athletes usually do not need huge muscle gains to benefit from lifting
44:06 - Goals matter: crit racers and climbers may optimize differently
46:10 - FTP is mostly cardiovascular, with strength training as a supporting tool
Episode 203 - Cadence, Durability, and Bicarb: What Actually Helps 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 preferred cadence, durability …
Notas del episodio
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 preferred cadence, durability workouts for mountain bikers, and our current takes on sodium bicarbonate supplementation.
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 [email protected] 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
In this episode, Adam, Dylan, and Kaitlyn Maddox answer listener questions on cycling cadence, durability workouts, and sodium bicarbonate. They break down what changes performance, what mostly changes feel, and where the research and real-world experience line up.
Key topics
- In this episode: cadence does not directly make you faster at the same power output. Watts matter more than RPM alone.
- Dylan argues that the most efficient cadence is usually your preferred, most comfortable cadence, not a forced target.
- The group discusses why low cadence can feel grindy on climbs and why too much cadence manipulation often adds more fatigue than benefit.
- Kaitlyn and Adam note that bike fit, saddle height, core stability, and position can all contribute to bouncing in the saddle at higher cadence.
- The conversation shifts to durability training and how to place hard sessions with intervals before and after endurance riding.
- Dylan and Kaitlyn both say durability workouts are taxing enough that they should not be done year-round as a weekly default.
- Kaitlyn explains her coaching approach of building one energy system at a time, then adding a durability session at the end of each block.
- Dylan shares that he has progressed from basic endurance-between-intervals sessions to longer tempo blocks between interval sets to better simulate race fatigue.
- The final section covers bicarbonate use for sprint triathlon and short running events, with agreement that it is worth testing for hard, high-intensity efforts.
- The hosts compare products and methods, including delayed-release capsules, flavored systems, and the importance of trialing bicarb in training before race day.
Timestamps
00:00 - Listener question: does higher cadence make you faster?
01:10 - Same watts, different RPMs: what actually changes
02:45 - The most efficient cadence is your preferred cadence
04:03 - Can cadence be trained, or is it mostly self-selected?
05:16 - Why low-cadence riders can struggle on climbs
07:03 - Fast-twitch recruitment and why low cadence can burn you out
08:40 - Torque intervals versus cadence manipulation
10:20 - Why the science on cadence is not convincing
14:25 - Pogacar, short cranks, and why pro cadence trends can mislead
15:34 - Why more trained riders often naturally choose higher cadence
17:41 - Fixing saddle bounce: cadence, core, and bike fit
19:10 - Adam’s move to single-speed mountain biking
19:39 - Listener question: how to use durability work in training
20:58 - Why durability workouts are too taxing to do all year
22:30 - Building race-specific durability around the demands of the event
24:48 - How durability sessions differ from standard VO2 workouts
26:00 - Dylan’s progression from endurance gaps to tempo blocks
28:48 - Why Kaitlyn avoids a dedicated durability block
29:18 - Energy-system blocks and adding durability at the end
30:10 - Why these sessions should not happen the week before a race
31:21 - Where durability fits if an athlete only has one long ride day
33:29 - Why durability is not a third intensity day
34:09 - Listener question: is bicarb worth it for sprint triathlon and 5K racing?
35:21 - Why bicarb matters most for short, hard efforts
36:21 - Product options and stomach-friendly formulations
38:32 - Delayed-release capsules and reducing GI issues
39:04 - How Dylan doses bicarb before racing
40:38 - Why bicarb should be tested in training, not first used on race day
43:57 - Creatine versus bicarb: different benefits, different use cases
46:50 - Why supplement benefits do not always stack
48:33 - Bicarb plus caffeine and why that combination can feel stronger
49:27 - How bicarb can still matter in longer events
50:05 - The workout-level feeling of “unlocking another gear”
Episode 202 - The Should and Should Not of Mid-race Tire Pressure 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 whether or not you should consider …
Notas del episodio
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 you should consider tire pressure changes into part of your race strategy.
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 [email protected] 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 also gets into mini pumps, CO2, tire pressure strategy, and when it’s worth making equipment changes based on course layout.
Episode 201 - Do You Really Need to Ride Gravel to Race Gravel?
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 personal takes on approaching …
Notas del episodio
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 personal takes on approaching everyday nutrition with a performance mindset.
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 [email protected] 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 crew breaks down a common gravel racing question: how much gravel training do you really need if you can’t always get to gravel? They discuss the value of road training, mountain bike skills, tire choice, course recon, pack dynamics, and why confidence and awareness often matter more than logging endless gravel miles.
Timestamps
- 0:01 — Intro and first listener question: do you need to train on gravel to race gravel well?
- 0:52 — Strengths, weaknesses, and why mountain bike skills transfer
- 1:49 — Riding your race bike matters, but not necessarily all the time
- 4:15 — Line choice, surface awareness, and avoiding crashes
- 5:40 — Tire tread and tire size can improve handling overnight
- 7:35 — Big tire changes can completely change bike feel and handling
- 9:56 — Power output differences between road and gravel
- 11:19 — Don’t sacrifice all your training time just to ride gravel
- 12:42 — Watching gravel racing can help mentally prep for racing
- 15:03 — Second question: why is holding wheels harder in gravel?
- 17:02 — Rolling resistance, surging, and group dynamics in gravel
- 18:49 — Positioning depends partly on fitness relative to the group
- 23:15 — Trusting wheels, reading the road, and staying safe in packs
- 25:26 — Bigger tires and suspension can reduce flats and improve confidence
- 28:33 — How to get a group working together without creating tension
- 33:20 — Course recon and knowing pinch points before race day
Episode 200 - Coaches Takes on Everyday Nutrition for Endurance 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 our personal takes on approaching …
Notas del episodio
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 personal takes on approaching everyday nutrition with a performance mindset.
If you're interested in using the Hexis nutrition platform, use code "igniteyourpotential" for 25% off at https://hexis.live
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 [email protected] 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
Nutrition for endurance athletes: carbs, protein, race-week fueling, and better day-to-day decisions
Adam and Dizzle answer a listener question about what a typical nutrition day looks like for endurance athletes across training weeks, recovery days, and race prep. The conversation focuses on practical fueling choices for cyclists, how to adjust carbs around training load, and how to avoid the common trap of overeating on easy days.
In this episode, Adam and Dizzle also dig into the value of tracking food for short periods, how to build better habits without obsessing over every bite, and why planning ahead beats making food decisions when you are already hungry.
Key topics
- Dizzle recommends Matt Fitzgerald’s Racing Weight as a practical, science-backed guide for endurance nutrition, especially because it focuses on performance rather than dieting for weight loss.
- Carbohydrate intake is the main variable that changes from day to day, while protein and fat tend to stay more consistent across the week.
- Hard training days call for high-carb, easy-to-digest meals, especially breakfast before a big ride, with foods like oatmeal, pancakes, syrup, and rice.
- Recovery days should usually mean fewer carbs and fewer total calories, rather than continuing to carbo load after the workout is already over.
- Post-ride fueling can be simple and effective with a smoothie built from fruit, protein powder, and antioxidant-rich ingredients like blueberries, strawberries, and cherries.
- Protein comes mostly from whole foods, with lean animal sources such as chicken, turkey, fish, and salmon doing most of the work.
- Race-week fueling is intentionally different from normal health eating, with very low fiber, white rice, white bread, cereal, pancakes, and chicken used to maximize carbs and minimize digestive stress.
- Tracking food for a short period can reveal big blind spots, especially around calorie-dense foods like peanut butter and large portions that are easy to underestimate.
- Planning ahead prevents bad impulse decisions, like grabbing junk food at a gas station when you are hungry and underprepared.
- Gamifying nutrition can make it easier to stick with, whether that is using a diet quality score system or simply setting an intention for a specific meal before you are hungry.
Timestamps
00:00 - Listener question on endurance nutrition across training, recovery, and race weeks
01:30 - Why Racing Weight is Dizzle’s go-to nutrition book for cyclists
02:27 - Six nutrition principles for endurance athletes
03:25 - Carbs as the main lever that changes across the week
04:48 - Nutrition for performance, not dieting for its own sake
05:39 - What a hard training day looks like in practice
06:41 - Why recovery days need less food, not continued carb loading
08:08 - Pre-ride breakfasts that actually digest well
09:07 - Pancakes, syrup, and bicarb before big workouts
10:34 - Post-ride smoothie strategy with fruit and protein
11:38 - Protein targets, fat intake, and food choices in a cut
13:40 - Protein sources and why whole foods still matter most
17:54 - Overshooting protein with salmon and other natural foods
19:31 - Why natural food usually beats protein shakes
21:05 - Race-week fueling: low fiber, white carbs, and simple meals
23:18 - Why vegetables and whole grains matter outside race prep
24:39 - Using Hexus to connect training load with nutrition targets
26:47 - Fuelin, Hexus, and shared coaching tools for athletes
28:03 - What two weeks of food tracking teaches you fast
29:29 - Why weighing food helps calibration, not lifelong obsession
31:14 - Peanut butter as a hidden calorie trap
32:39 - Fitzgerald’s diet quality score and gamifying nutrition
34:21 - The gas station Twix problem and why planning ahead matters
36:48 - Implementation intention as a nutrition habit tool
39:26 - Choosing healthier road-food options like a deli stop
41:47 - Keeping a staple-food list and easy meal ideas on hand
Episode 199 - Balancing Weight Loss / Performance and Coaching Advice
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 balance chasing target body …
Notas del episodio
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 balance chasing target body composition/weight goals while still focusing on fitness performance before diving into some of our personal advice for a listener embarking on his own coaching journey.
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 [email protected] 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/
Episode 198 - Does Following a Training Plan Really Matter and Estimating Your Lactate Turn Points
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 …
Notas del episodio
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 [email protected] 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/
Episode 197 - Nutrition Tracking, Accounting for Changes in FTP, and Aero vs Vented Helmets
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 …
Notas del episodio
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 [email protected] 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
Episode 196 - Wave Periodization, Cramping, and Are XCO Elites Riding Easier Than You?
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 …
Notas del episodio
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 [email protected] 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
Episode 195 - Coaching Up Ignition Co-Founder Drew Dillman as he Takes On His FIRST Leadville 100
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 …
Notas del episodio
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 [email protected] 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
Episode 194 - Navigating Wearables and Data-Driven 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 our own anecdotes with the massive …
Notas del episodio
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 [email protected] 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
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
Episode 193 - Is AI Coming for Our Jobs?!
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 …
Notas del episodio
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 [email protected] 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 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.
RERUN: Episode 142 - TrainingPeaks Special
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 …
Notas del episodio
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 [email protected] 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://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
Episode 192 - Late-night Training and Nutrition Timing, Polarization Nuances, and New Bike Day vs Run What You Brung
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 …
Notas del episodio
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 [email protected] 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
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
Episode 191 - Durability vs Recoverability, Longevity, and Training for BIG CLIMBS
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 …
Notas del episodio
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 [email protected] 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
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
Episode 190 - Training While Acclimating to Altitude, Pacing with Heart Rate, and Ultra Racing 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 how to train while your body is …
Notas del episodio
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 [email protected] 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
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
Episode 189 - Running for Cycling Fitness and HEAT 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 convert running into cycling …
Notas del episodio
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 [email protected] 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
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
Episode 188 - Building for Leadville: Training Strategies, Injury Management, and Altitude 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’re talking about Leadville prep! Training, injury …
Notas del episodio
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 [email protected] 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
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
Episode 187 - KOM Hunting and Utilizing AI for Training Optimization
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 …
Notas del episodio
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 [email protected] 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
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
Episode 186 - Breaking Through Stagnation, Pedaling Heel Up vs Down, and Plyometrics for 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 talking about how to avoid progression stagnation …
Notas del episodio
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 [email protected] 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 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
Episode 185 - INSANE VO2max Workouts, Balancing Training with Vacations, and Multiple Peak Periodization
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 …
Notas del episodio
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:
Episode 184 - Optimizing Warmup and Coaches Anecdotes
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 …
Notas del episodio
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 [email protected] 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/
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
Episode 183 - Multidisciplinary Training, Balancing Parenthood and Quality Plan Execution, and Training Platform Nuances
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 …
Notas del episodio
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 [email protected] 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/
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
Aquí están los 40 episodios más recientes de 105. Los anteriores están en el feed del podcast.
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