The Matchbox - A Cycling 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.
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Episodes
5 days ago
5 days ago
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the opportunity costs of late-night training, some of the nuances of polarized training, and weighing the pros/cons of new bike day and what to look for in a budget build.
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
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
Friday Jun 12, 2026
Friday Jun 12, 2026
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the differences between durability and recoverability, longevity in the sport, and training for really big climbs.
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
In this 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
Friday Jun 05, 2026
Friday Jun 05, 2026
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to train while your body is still adjusting to living at altitude, pacing long endurance events with heart rate, and how to prepare for an Ultra.
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Main Topics:
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
Friday May 29, 2026
Friday May 29, 2026
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to convert running into cycling fitness and some of the ins and outs of heat training for performance enhancements.
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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
Friday May 22, 2026
Friday May 22, 2026
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about Leadville prep! Training, injury mitigation, and altitude prep.
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Main Topics:
Strategies for reintroducing training after injury, emphasizing conservative ramp-up and volume management
Importance of base fitness and how aerobic capacity supports high-altitude performance
Race-specific pacing and intensity focus, especially maintaining tempo to optimize endurance
Incorporating torque and long sustained climbs for single speed riders
Altitude acclimation: timing, frequency, and how it influences race performance
Building durability and fatigue resistance through volume, stacking workouts, and targeted intervals
Practical training structure during the build phase to surpass fatigue hurdles and extend endurance
Managing logistics and mental preparation for race day at high elevation
Timestamps: 00:00 - Introduction and podcast goals 00:29 - Incorporating concise questions from listeners 01:16 - Brandon’s background and race goals at Leadville 02:41 - Challenges of single speed racing on steep climbs and long flats 03:40 - Importance of gradual ramp-up after injury recovery 04:48 - Risks of too rapid training progression and injury considerations 05:42 - Chronic injuries and compensatory movement patterns 06:50 - Strategies for conservative ramping and avoiding injury flare-ups 08:15 - Maintaining aerobic base and leveraging it for training efficiency 09:12 - Balancing intensity types: tempo versus high-intensity workouts 10:09 - Race-specific pacing: holding tempo and avoiding over-FTP efforts 11:26 - Focus on VO2 max and lactate threshold in training 12:12 - Adapting training zones for altitude and single speed specificity 13:28 - Role of torque intervals, especially for single speed riders 14:55 - Climbing and torque interval recommendations based on geographic location 15:00 - Adjusting training volume and intensity to build endurance 16:30 - Decision-making around race participation in the GP series and logistics 17:40 - Outperforming at altitude: genetics and acclimation cycles 18:40 - Acclimation strategies and responding to altitude over time 20:30 - Training at altitude for improved performance at sea level 22:01 - Managing chronic injuries and race day approach 23:39 - Training and recovery balance for high-altitude races 25:21 - Long-term injury management and race day performance 27:42 - Final thoughts and race prep advice from Dylan and hosts 42:19 - Community encouragement and upcoming race plans
Tuesday May 19, 2026
Tuesday May 19, 2026
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about dedicated training and tactics for short-segment KOM hunting as well as utilizing AI for your benefit to help you analyze and optimize your training.
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
This episode dives into strategies for effective high-intensity efforts, training volume management, and nutrition for busy cyclists looking to improve fitness without extra hours. The hosts analyze real questions about sprinting, two-minute KOMs, overtraining, and periodization, providing actionable insights for cyclists of all levels.
Main Topics:
Optimal techniques for 2-minute maximal efforts, including standing vs seated climbing strategies
Training volume versus intensity: what's more effective for limited schedules
Understanding and adjusting training based on AI data analysis and perceived fitness changes
The role of nutrition and recovery when adding intensity or volume
Specific considerations for female versus male climbing styles and biomechanics
Practical tips for structured training: periodization, zone targeting, and maximizing workout quality
Timestamps:
00:00 - Episode introduction & latest updates on the Matchbox podcast
01:02 - Red River Roubaix event announcement (June 20th)
02:33 - Changes to question submission form: 400-character limit and new process
04:07 - Analyzing sprint vs two-minute efforts: standing or seated?
05:55 - Best strategies for two-minute KOM attempts, climb vs flat considerations
07:09 - Standing vs seated: biomechanical and efficiency strategies
08:36 - Training focus: developing standing sprint power and technique
10:10 - Differences in climbing styles between women and men
11:15 - Impact of biomechanics and physiology on climbing posture and efficiency
14:09 - Adjusting interval style based on effort type and goals
15:29 - Recommendations for structured interval training and recovery
19:37 - Advice for cyclists with busy lives: balancing volume and intensity
23:36 - Importance of nutrition, fueling, and recovery for performance
30:44 - Overtraining myths and how to gauge fitness declines
33:21 - Effective training periodization & zone targeting for limited hours
35:55 - Nutrition strategies for hard efforts and supporting low-volume training
37:55 - Wrapping up and call for questions submissions
Friday May 08, 2026
Friday May 08, 2026
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to avoid progression stagnation, pedaling heel up vs heel down, and plyometrics.
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
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
Friday May 01, 2026
Friday May 01, 2026
Summary:
In this episode, we dive into the intricacies of training strategies for endurance athletes, from VO2 max workouts to managing seasonal peaks. Whether you're a professional racer or a recreational rider, learn how to tailor your training for optimal performance and avoid burnout.
Key Topics:
The specifics of a 16 x 3 minute VO2 max workout and its applications for elite mountain bike racers like Charlie Aldridge
How durability and repeatability workouts differ and their importance in cross-country racing
Structuring rest weeks, recovery, and buildup around race calendars, emphasizing flexibility over rigidity
The significance of maintaining aerobic capacity and how to incorporate volume blocks mid-season
Managing multiple peaks within a single season and the importance of periodization for sustained performance
Practical advice on training adaptation for different disciplines such as marathon gravel or XCO racing
The concept of "Hall Pass" rides for balancing enjoyment and training needs
Timestamps:
00:00 - Intro and listener questions overview
00:31 - Analysis of Charlie Aldridge's VO2 max workout and its specificity
01:22 - How cross-country mountain bike durability translates into training
02:06 - Understanding the "durability" vs "repeatability" in interval workouts
03:10 - Structuring elite-level VO2 max efforts and rest intervals
04:07 - The importance of progressive efforts in VO2 workouts for adaptation
05:17 - How to structure VO2 max efforts with minimal rest, akin to resistance training
06:23 - The athlete's conditioning level and common training loads for VO2 workouts
07:18 - Personal reflections on maximum efforts and workout limits
08:26 - Why elite athletes push boundaries and how that applies to your training
09:32 - Adapting training based on the discipline and individual focus
10:19 - The value of flexible, fun riding and "Hall Pass" rides for morale
11:17 - Vacation riding tips and balancing recovery with experience
12:42 - The importance of avoiding overly rigid training plans
13:34 - Managing training micro-cycles and the flexibility of rest weeks
14:39 - When and how to incorporate a volume or aerobic base block mid-season
15:40 - The significance of recovery and listening to your body's signals
16:49 - Managing peaks and planning the season to prevent burnout
17:32 - Question from Matt about managing multiple peaks and recovery strategies
18:49 - The importance of offseason recovery and season structure
20:03 - Incorporating volume and aerobic capacity during the season
22:17 - Adjusting training based on age, training history, and season goals
24:33 - Timing of high-volume blocks and aerobic training to support racing
25:02 - The importance of recovery after racing and building towards the next peak
26:02 - Tailoring season plans for specific race disciplines like marathon gravel or XCO
27:20 - The value of multiple peaks and non-linear training cycles
Resources & Links:
Charlie Aldridge's Strava Profile (if available)
VO2 Max Training Guidance
The Power of Periodization in Endurance Sports
Monday Apr 20, 2026
Monday Apr 20, 2026
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to optimize your warmup to improve performance early into races and then we each give some personal anecdotes as coaches, that may or may not be corroborated scientifically.
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
How to Optimize Warmup and Race Strategies for Endurance and Gravel Racing
In this episode, the hosts dive into practical advice on warming up, race preparation, and tactical strategies specifically tailored for endurance and gravel racers. They emphasize the importance of course knowledge, nutrition, and mental readiness to improve early race performance.
Key Topics Covered:
Effective warmup routines for different race lengths and start difficulties
Recognizing the signs of readiness and fitness profile distinctions
Importance of course reconnaissance for pacing and positioning
Nutrition strategies pre-race, including fueling during warmup
Managing adrenaline and stress with parasympathetic stress relief techniques
Tactical interval training for hard start efforts, including customized recovery periods
The role of bike racing in athlete development versus training for race pace
Use of supplements like bicarbonate (bicarb) for high-intensity efforts and extended endurance
The mental game: managing nerves, focus, and race-day mindset
Incorporating active recovery and off-bike movements to enhance recovery without overtraining
Timestamps:
00:00 - Introduction to listener questions and race prep topics
01:30 - Common issues with early race pacing and warmup routines
02:14 - Analyzing race start strategies in hard-start courses like Seattle and Mid-South
03:09 - Differentiating warmup routines for endurance vs. short, intense efforts
04:15 - Understanding fitness profiles: durability vs. peak power
05:02 - The importance of course knowledge for pacing and surge anticipation
06:28 - Psychological prep: anticipating course difficult sections
07:10 - Positioning and pacing tactics before the start line
08:02 - Nutritional strategies during warmup for endurance races
09:32 - When and how to optimize warmup duration based on race type
10:40 - Incorporating activation exercises and their benefits
11:38 - Warmup duration recommendations for high-start races
12:42 - The impact of start position and course profile on warmup timing
13:49 - Strategies for maintaining core temperature and mental readiness
15:12 - Clarifying the difference between warmup and activation exercises
17:11 - Sample warmup routines for a four-to-five-hour mountain bike race
18:28 - How to tailor warmup based on course profile and start difficulty
19:41 - The importance of pre-race mental and parasympathetic stress management techniques
20:28 - The significance of practicing race-specific efforts and surges
22:23 - Interval training methods tailored for hard-start efforts and pacing
23:40 - Developing a mindset to handle multiple efforts during a race
24:50 - Tips for managing race nerves and adrenalized start conditions
26:47 - Practical tips for reducing anxiety through breathing and movement strategies
27:15 - Anecdotal insights on genetics and race predictability in cycling
29:17 - Variations in performance and talent distribution among men and women
30:48 - The importance of race experience and frequency for rider development
33:08 - The role of bike racing versus continuous training for race readiness
36:10 - Avoiding over-reliance on a single race; benefits of participating in multiple events
37:19 - How early race nerves can be managed through practice and preparedness
39:05 - The influence of daily activity, recovery, and slight nutrition tweaks
40:45 - Exploring bicarbonate supplementation for improved high-intensity efforts
44:40 - Extended use of bicarbonate as a race fuel strategy in ultra-endurance contexts
47:47 - Final thoughts on integrating these strategies into your race prep
Monday Apr 13, 2026
Monday Apr 13, 2026
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about whether or not adding weekly volume at Z3 is beneficial and should you be using those handy side bib pockets if aero is your number one concern?
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Summary
In this episode, hosts tackle a listener’s complex training schedule that involves preparing for both trail running and ultra bikepacking, while also managing late-night training routines as a busy parent. The discussion offers actionable insights on balancing multi-discipline training, periodization, strength maintenance, and optimizing sleep and recovery.Main Topics Covered:
Strategies for training simultaneously for trail running and bikepacking events
The importance of periodization and training ratios (running vs cycling)
Incorporating strength and mobility work effectively
Managing late-night training sessions and routines as a parent
The nuanced use of critical power versus FTP for training zones
Tools and platforms: WKO5 vs Vekta for training analysis
In this episode:
We analyze how to periodize training around a 30K trail race and an 800-mile bikepacking race spaced out over months
Discussion on prioritization: focusing on the main event while maintaining fitness for the secondary event
The role of strength training, plyometrics, and mobility in endurance performance
Tips for late-night workouts, sleep considerations, and routine creation as a parent
Insights into training tools, zones, and metrics, including Vecta's adaptive zones and the W prime metric
Tips for athletes balancing intense training with life's obligations
Timestamps:
00:00 - Introduction to multi-discipline endurance training challenges
01:11 - Can you train effectively for both trail running and bikepacking simultaneously?
02:25 - Importance of training ratios: near 50-50 split or tailored approach
03:13 - Prioritizing running for injury prevention and muscular efficiency
04:08 - Cycling complements running; form and nutrition focus for trail run
05:38 - Periodization strategies: focusing on the main event and maintaining secondary fitness
06:48 - Incorporating strength training and its timing relative to the season
08:11 - Reducing gym volume as race approaches, maintaining strength efficiently
12:58 - Role of mobility and plyometrics in injury prevention and running performance
14:39 - Challenges of fitting training into busy schedules; structuring routine
17:49 - Impact of late-night training routines on sleep and recovery
20:50 - How to adapt training around parenting schedules; morning vs night workouts
25:33 - Coaching insights: Using Vecta and critical power zones
29:44 - Comparing training platforms: WKO5 vs Vecta
32:40 - Final tips: balance, discipline, and leveraging tools for progress