The Matchbox - A Cycling Podcast

Episode 118 - Flat vs Climbing Fitness and Are Three-a-Days a Good Idea?

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

Episode 117 - How Train When You Have More Time On Your Hands and What Does It Take To Get To The Elite Level

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

Episode 116 - How Useful is RPE and Making Z2 Fun

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

Episode 115 - Gran Fondo Training and Incorporating “Fun Rides”

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

Episode 114 - Breaking Through FTP Plateau and Off-season HIIT

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

Episode 113 - Maximal vs Marginal Training Gains

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

Episode 112 - How to Turn Those Commuter Junk Miles Into Quality Rides 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 turn those commuter junk miles into high quality riding and difference aspects of heat training.
 
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Keywords
cycling, training, endurance, heat acclimation, ultra events, commuting, FTP, marathon, performance, recovery
 
Summary
In this conversation, Adam and Kaitlyn discuss various training strategies for cyclists and runners, focusing on how to maximize commuting miles for training, prepare for ultra events, and acclimate to heat conditions. They provide personalized advice to listeners, emphasizing the importance of recovery, intensity management, and nutrition during training. The discussion highlights the balance between structured workouts and enjoying the process of training, as well as practical tips for adapting to different environmental conditions.
 
Takeaways
Enjoy your commute and make it easier, not harder.
Balance intensity and recovery in your training schedule.
Commuting miles can be valuable training time.
Heat acclimation is crucial for endurance events.
Mix in threshold training for better performance.
Use heat training strategically during recovery weeks.
Consider nutrition strategies for hot conditions.
Practice race day nutrition during training.
Adjust intensity based on environmental conditions.
Running can be enjoyable without strict metrics.
 
Titles
Enjoying the Process of Training
Effective Heat Training Techniques
 
Sound Bites
"How can Scott make the most out of his commutes?"
"Just enjoy that commute."
"Make sure you're recovering enough."
 
Chapters
00:00
Maximizing Commuting Miles for Training
13:10
Preparing for Ultra Events: Training Insights
25:02
Heat Acclimation Strategies for Endurance Events

Episode 111 - HIIT Training Effect on Sleep Hygiene and Power Meters for 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 high intensity training and it’s effect on sleep hygiene, before giving our recommendations on power meter options for training on gravel.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
Article referenced:
https://www.lesmills.com/us/fit-planet/fitness/hiit-and-sleep/#:~:text=You%20may%20think%20that%20exhausting,it%20can%20do%20the%20reverse!
 
Keywords
sleep quality, CPAP machine, core temperature, high-intensity training, power meters, gravel bikes, sleep hygiene, athlete recovery, sleep apnea, training volume
 
Summary
In this episode, Adam and Kaitlyn discuss various aspects of sleep quality, including the impact of high-intensity training on sleep, the importance of sleep hygiene, and the role of CPAP machines in improving sleep for those with sleep apnea. They also explore the significance of core temperature regulation for better sleep and delve into the topic of power meters for gravel bikes, weighing the pros and cons of different types of power meters.
 
Takeaways
Sleep quality is crucial for overall health and performance.
CPAP machines can significantly improve sleep for those with apnea.
Core temperature regulation plays a vital role in sleep quality.
High-intensity training can negatively impact sleep if not managed properly.
Cortisol levels can affect sleep quality and recovery.
Power meter pedals may not provide consistent readings compared to other options.
Understanding sleep cycles can help improve sleep hygiene.
Listening to your body is essential for health and performance.
Sleep is the best recovery method for athletes.
Choosing the right power meter depends on individual needs and bike setup.
 
Titles
How CPAP Machines Transform Sleep
Regulating Sleep: Tips for Athletes
 
Sound Bites
"Sleep is so important."
"I feel like a new person."
"Sleep hygiene seems to be trending."
 
Chapters
00:00 Introduction and Listener Engagement
01:21 Understanding Sleep Quality and Its Importance
05:22 The Role of CPAP Machines in Sleep Improvement
09:12 Core Temperature Regulation and Sleep
16:19 High-Intensity Training and Sleep Correlation
24:24 Exploring Power Meters for Gravel Bikes
 
 
 

Episode 110 - Honing Your Peak Fitness, Fatigue Cramps, Creatine for Cycling 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 training to reach peak fitness, how to reduce fatigue cramps in racing, and benefits of creatine for cycling performance.
 
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
Keywords
peaking methods, endurance training, cramping, creatine, race performance, cycling, training strategies, athlete coaching, fitness, endurance racing
 
Summary
In this conversation, Adam and Dizzle discuss various training strategies for endurance athletes, focusing on peaking methods, addressing cramping issues, and the role of creatine in performance. They explore how unstructured training can benefit athletes, the importance of race-like efforts, and the physiological aspects of cramping during long races. Additionally, they delve into the benefits of creatine supplementation for short, intense racing disciplines and its impact on performance.
 
Takeaways
Peaking is not just for one day; it's a phase.
Maintaining volume after peaking can enhance performance.
Unstructured training can help athletes feel fresher and more confident.
Cramping often results from fatigue rather than hydration issues.
Incorporating race-like efforts in training is crucial for endurance athletes.
Creatine can be beneficial for short, intense racing disciplines.
Weight gain from creatine is often just water retention.
Race experiences help athletes adapt to unknown challenges.
Durability workouts can improve performance in long races.
Fueling becomes more important during extended efforts.
 
Titles
Mastering Peaking Methods for Endurance Athletes
The Power of Creatine: Boosting Race Performance
 
Sound Bites
"I feel way fitter and more confident now."
"You need to ride 50 miles just endurance."
"I think it is beneficial to take it for those disciplines."
 
Chapters
00:00 Peaking Methods and Training Strategies
11:38 Addressing Cramping in Endurance Racing
21:08 The Role of Creatine in Performance

Episode 109 - Finding Max Heart Rate, Cycling Back Pain, and Progression/Periodization Alternatives

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