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.
Listen on:
Episodes
Tuesday Jan 21, 2025
Tuesday Jan 21, 2025
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking volume for the everyday athlete, whether it's ok to increase intensity of endurance rides, and is one month of structure enough to prepare for events?
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
time-crunched athletes, training volume, endurance training, intensity management, cycling performance, athlete coaching, training advice, fitness goals, periodization, training strategies, autonomic nervous system, training stress, structured training, intensity, recovery, magic workout, training plans, balance, motivation
Summary
The conversation delves into the challenges faced by time-crunched athletes, particularly those who train less than six hours a week. The hosts discuss the implications of training volume and intensity, emphasizing the importance of structured training and the need for realistic expectations. They also explore strategies for maximizing training effectiveness within limited time constraints, including the significance of periodization and the management of intensity during base training. In this conversation, the speakers delve into the intricacies of training, focusing on the autonomic nervous system's response to stress, the importance of structured training, and the balance between intensity and recovery. They discuss common misconceptions about training, such as the idea of a 'magic workout,' and emphasize the need for simplicity in training plans. The conversation also touches on the challenges of maintaining motivation and finding balance in training amidst life's demands.
Takeaways
Training volume is crucial for performance improvement.
Time-crunched athletes need practical advice tailored to their situation.
Six hours per week is often considered the minimum for effective training.
Intensity management is key for endurance training.
Cumulative fatigue can impact long-term performance.
Periodization helps in adapting training stimuli over time.
Training less than six hours can lead to maintenance mode.
Realistic expectations are important for time-crunched athletes.
Mixing intensity in base training can stress the nervous system.
Specificity in training plans is essential for achieving goals. The autonomic nervous system reacts to training stress like an on-off switch.
Structured training and increased volume can lead to better performance.
It's important to avoid pushing to the edge of fatigue all year long.
There is no magic workout that guarantees quick results.
Simplicity in training plans can enhance consistency and effectiveness.
Finding balance in training and life is crucial for long-term success.
Any structured training is better than none, even if it's short-term.
Training should be enjoyable to maintain motivation.
Motivation can wane if training becomes a chore.
Breaking workouts into smaller, manageable parts can help maintain motivation.
Titles
Maximizing Performance for Time-Crunched Athletes
The Balance of Volume and Intensity in Training
Strategies for Everyday Athletes
Understanding the Needs of Time-Crunched Cyclists
Navigating Training Intensity for Optimal Results
Sound Bites
"Not everyone is on Strava."
"Six hours is like the bottom."
"You just need to ride your bike more."
"You can get extremely granular with this."
"It's easier to understand the detrimental effects."
"There's not a magic formula that they're using."
"Training is really simple."
"One month is enough."
"Any structure is going to be better than no structure."
"Training should be fun."
"Sometimes you just have to kind of push through that."
Chapters
00:00
Understanding Time-Crunched Athletes
22:20
Navigating Intensity in Base Training
32:14
Understanding the Autonomic Nervous System and Training Stress
34:49
The Importance of Structured Training and Volume
36:47
Balancing Training Intensity and Recovery
39:14
The Myth of the Magic Workout
42:11
Simplicity in Training Plans
44:07
Finding Balance in Training and Life
51:06
Motivation: The Key to Consistent Training
Tuesday Jan 14, 2025
Tuesday Jan 14, 2025
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re doing things a little different. After some discussions earlier in the week on nutrition with Dylan and Ignition coach, Will Pfeiffer, Drew decided we should bring the conversation to the studio. So this is somewhat of an open discussion on general nutrition and some of the things we think about when selecting foods off the bike. For more in depth or specific information on this topic, we would definitely recommend consulting a professional in this space.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Dizzle and his guests delve into the critical role of nutrition in cycling performance, exploring various diets, particularly the benefits of a whole food plant-based diet. They discuss the importance of whole foods over processed options, the challenges of meeting protein needs on a plant-based diet, and the implications of cholesterol in athletes' diets. The conversation emphasizes individual dietary needs and the importance of regular health assessments to optimize performance and health. In this conversation, the speakers discuss the importance of blood work and lipid panels in understanding individual health metrics, particularly cholesterol levels. They emphasize the need for personalized nutrition, especially regarding controversial foods like eggs. The discussion shifts to the benefits of a whole foods diet versus processed foods, highlighting the significance of natural food sources. The conversation also touches on the ethics of meat consumption and the importance of sourcing quality animal products. Finally, they explore how nutrition directly impacts athletic performance, stressing the long-term benefits of disciplined dietary choices.
Takeaways
Nutrition is crucial for cycling performance.
A whole food plant-based diet can enhance health span.
Whole foods help maintain stable blood glucose levels.
Athletes need to be mindful of their protein intake.
Cholesterol in the diet can affect cardiovascular health.
Individual responses to diets can vary significantly.
Regular health assessments are important for athletes.
Processed foods can undermine dietary benefits.
Antioxidants from whole foods aid in recovery.
Dietary choices should be tailored to individual needs. Everyone should get blood work done.
InsideTracker offers comprehensive blood analysis.
Cholesterol responses to eggs vary by individual.
Nutrition must be individualized for optimal health.
Whole foods are essential for a healthy diet.
Processed foods can trick the body into overeating.
Cooking at home promotes healthier eating habits.
Iron from natural sources is more beneficial than supplements.
Quality of meat matters in dietary choices.
Nutrition significantly impacts athletic performance.
Titles
Unlocking Cycling Performance Through Nutrition
The Vegan Athlete: Health Benefits Explored
Whole Foods vs. Processed: The Cycling Diet Debate
Protein Power: Meeting Nutritional Needs on a Plant-Based Diet
Cholesterol: Understanding Its Role in Athletic Health
Personalizing Nutrition for Optimal Performance
Sound Bites
"We never talk about the ramifications of our diet."
"Whole foods are so important for recovery."
"Antioxidants improve recovery."
"You have to eat more food when you stop eating meat."
"You can have cholesterol in your diet."
"Nutrition is such an individual thing."
"Everyone should get blood work done."
"Eggs are always in controversy."
"You have to do some experimentation."
"It's hard to eat potatoes, but french fries, it's easy."
"If you want to be healthy, you have to cook."
"If you're gonna go all in, go all in."
Chapters
00:00
The Importance of Nutrition in Cycling
05:52
Dylan's Vegan Journey and Health Benefits
12:13
Whole Foods vs. Processed Foods
17:55
Protein Sources and Macronutrient Needs
23:49
Cholesterol: Myths and Realities
29:59
Individual Nutrition Needs and Testing
39:09
The Importance of Blood Work
40:17
Understanding Lipid Panels and Cholesterol
42:02
Individualized Nutrition: The Egg Controversy
43:39
Whole Foods vs. Processed Foods
45:43
Natural vs. Processed: The Quality of Food
48:46
Iron Sources: Plant-Based vs. Animal Products
50:05
The Ethics of Meat Consumption
52:20
Choosing Quality Red Meat
54:18
The Impact of Nutrition on Performance
01:03:05
Wrapping Up: Nutrition and Athletic Performance
Thursday Jan 09, 2025
Thursday Jan 09, 2025
Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking cadence drills, heart rate fluctuations, and quantifying stress.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
cycling, pedaling drills, heart rate, training adaptations, lactate testing, cycling performance, endurance training, VO2 max, anaerobic sessions, cycling fitness, lactate levels, training stress, recovery, VO2 max, training metrics, subjective training, lactate testing, athlete performance, endurance training, fitness goals
Summary
In this episode, the hosts discuss various aspects of cycling training, focusing on pedaling drills, heart rate changes with increased training volume, and the use of lactate testing to measure workout intensity. They explore the effectiveness of different pedaling techniques, the implications of heart rate variations, and how to assess the stress of high-intensity sessions. In this conversation, the hosts delve into the complexities of lactate levels and their relationship to training stress, emphasizing that the increase in stress is not linear. They discuss the importance of recovery, especially for older athletes, and the need to listen to one's body rather than relying solely on objective metrics. The practicality of lactate testing is questioned, with the consensus that while it can provide useful information, it may not be worth the hassle for most athletes. The conversation concludes with encouragement for athletes to focus on their training and recovery, especially in light of personal challenges.
Takeaways
Zone two riding may not be effective without specific drills.
High and low cadence training can be beneficial for certain events.
Research on cadence training shows mixed results.
Single leg drills can help identify muscular imbalances.
Preferred cadence varies by cycling discipline.
Heart rate can decrease with increased training volume.
A decline in heart rate can indicate improved fitness.
Lactate testing can provide insights into workout stress.
Intensity sessions should be tailored to individual recovery.
Understanding lactate levels can help manage training loads. Lactate levels vary among individuals and are not a strict measure of stress.
Recovery is crucial, especially for older athletes.
Training should balance subjective feelings and objective metrics.
Lactate testing can be cumbersome and may not provide significant benefits.
Listening to your body is essential for effective training.
VO2 max sessions can be more stressful than longer endurance rides.
Athletes should focus on their overall training volume and recovery.
Subjective experiences can often contradict objective data.
It's important to adjust training intensity based on how one feels.
Overcoming personal challenges can lead to significant fitness gains.
Titles
Exploring the Effectiveness of Pedaling Drills
Understanding Heart Rate Changes in Cyclists
The Role of Lactate Testing in Cycling Performance
Maximizing Cycling Efficiency Through Cadence Training
Sound Bites
"Zone two riding is a waste of time."
"I think there is a purpose for everything."
"Stress increases exponentially, not linearly."
"You need to be aware of your body."
"Recovery should be his main focus."
"Sometimes training requires subjectivity."
"Training is very subjective."
"Lactate testing is a pain in the ass."
"Lactate checking is too much of a headache."
Chapters
00:00
Introduction and Pedaling Drills Discussion
16:47
Heart Rate Changes and Training Adaptations
20:10
Lactate Testing and Intensity Session Stress
22:35
Understanding Lactate Levels and Stress Response
28:28
The Importance of Recovery in Training
34:57
Subjectivity vs. Objectivity in Training Metrics
40:40
The Practicality of Lactate Testing
45:36
Encouragement and Future Outlook for Athletes
Thursday Jan 02, 2025
Thursday Jan 02, 2025
Episode 77 - New Year New You - A Conversation on Goal Setting
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re having an open discussion on how each of us approach goal setting, for both ourselves and our athletes.
Today’s show is also brought to you by Flow Formulas. When it comes to preparing physically for big goal events, people often underestimate the importance of nutrition and the role it plays in affecting your output. Just like with the fitness side of the equation, nutrition requires it’s own attention through dedicated digestion training. So while we’re just launching into the new year, get a jump start on your nutrition training by heading over to flowformulas.com today and make sure to use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Thursday Dec 26, 2024
Thursday Dec 26, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re each taking some time to talk about takeaways from the 2024 season and how we’re looking ahead to 2025.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
2024 recap, 2025 outlook, training insights, multi-modal training, cycling performance, mindset shift, cross-training benefits, training, endurance, ultra events, coaching, health, performance, volume blocks, race strategy, autonomy, athlete development, reverse periodization, training, athletic identity, recovery, goals, cycling, fitness, lifestyle, performance, endurance
Summary
In this conversation, the hosts reflect on their experiences in 2024, discussing training insights, the importance of balancing multiple modalities, and the mindset shift towards enjoying training rather than focusing solely on results. They explore the benefits of cross-training, particularly how cross-country skiing can enhance cycling performance, and share personal anecdotes about their training journeys and upcoming goals for 2025. In this conversation, the participants discuss their training experiences, focusing on the balance between endurance events and health considerations. They explore the importance of autonomy in training, the impact of health issues on performance, and the lessons learned from various training blocks. The conversation also touches on future goals and strategies for upcoming races, emphasizing the need for a singular focus in training. In this conversation, the speakers delve into the concept of reverse periodization in training, discussing its potential benefits and challenges. They reflect on their personal journeys as athletes, emphasizing the importance of embracing change and finding balance in their training regimens. The discussion also touches on the significance of recovery, setting future goals, and the joy of being an athlete without the pressures of elite competition. As they look ahead to 2025, they express excitement for new challenges and the lessons learned from their experiences.
Takeaways
The importance of reflecting on past training experiences.
Balancing different training modalities can enhance overall performance.
Mindset plays a crucial role in how athletes approach competition.
Cross-training, especially with skiing, can significantly benefit cycling.
Enjoying the training process can lead to better performance outcomes.
Adapting to new environments can present unique challenges and opportunities.
Volume training is effective for building endurance and fitness.
Technique and skill vary in importance across different sports.
Setting realistic goals can help maintain motivation and enjoyment.
Community and coaching can enhance training experiences. Kaitlyn plans to focus on ultra endurance events this year.
Health issues can significantly impact training and performance.
Having a coach can provide accountability and structure.
Autonomy in training leads to better performance and satisfaction.
Rest and recovery are crucial after intense training blocks.
Volume blocks can enhance performance in various race types.
Pacing strategies are essential for race success.
Dylan learned the importance of recovery after aggressive training.
Crit racing lacks the team support that enhances performance.
A singular focus in training can lead to better results. Reverse periodization can enhance specificity in training for events.
Embracing radical changes can lead to a more fulfilling athletic experience.
Recovery is crucial, especially when implementing intense training blocks.
Finding balance in training can lead to better overall health and performance.
Setting specific goals can help maintain motivation and focus.
Exploring different training methods can provide valuable insights for coaching.
The joy of being an athlete can be rediscovered outside of competitive pressures.
Planning for recovery is essential when facing injuries or surgery.
Maintaining a flexible training approach can lead to better adaptation.
Reflecting on past experiences can inform future training strategies.
Titles
2024 Recap: Lessons Learned and Future Goals
Training Insights: Balancing Multiple Modalities
The Shift in Mindset: From Results to Enjoyment
Cross-Training: The Key to Enhanced Performance
Adapting to Change: Training in New Environments
The Importance of Technique in Endurance Sports
2025 Outlook: Setting New Challenges and Goals
Sound Bites
"I was pretty under-fueled during that time."
"I did a 12 hour solo 16 mile lap to get ready."
"That's just funny. You know what I mean?"
"I had a pretty serious sleep condition."
"It truly changed my life."
"Don't work harder than you need to."
"It's called the self-determination theory."
"You need a rest week."
"That was a blessing in disguise."
"I think I'll probably do volume block again."
"I don't have teammates to race with."
"I'm chasing results, not arbitrary numbers."
"If people want standard coaching, we got that."
"I really gotta get on the bike."
"Can't wait to do this next year."
Chapters
00:00
2024 Recap and 2025 Outlook
03:08
Training Insights and Experiences
05:59
Balancing Multiple Modalities in Training
08:57
The Importance of Technique and Skill
12:04
Adapting to New Environments and Challenges
14:47
Mindset Shift in Competitive Events
18:09
Cross-Training Benefits for Cycling Performance
21:48
Training Focus and Event Planning
24:57
The Impact of Health on Performance
26:14
Autonomy in Training and Coaching
28:07
Dylan's Training Journey and Lessons Learned
35:59
Volume Blocks and Race Performance
42:57
Future Goals and Race Strategy
51:09
Exploring Reverse Periodization in Training
57:36
Radical Changes and Embracing a New Athletic Identity
01:02:47
Transitioning from Elite Racing to a Balanced Lifestyle
01:10:08
Planning for Recovery and Future Goals
01:17:25
Reflections and Looking Ahead to 2025
Thursday Dec 19, 2024
Thursday Dec 19, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking how to execute rest intervals and the most optimal time of day to train.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
rest intervals, training, lactate, heart rate, specificity, power output, interval training, cycling, performance, workout strategies, workout thresholds, optimal workout timing, daily fatigue, gym and cycling balance, training tips
Summary
In this conversation, the hosts discuss the nuances of rest intervals during high-intensity interval training, particularly focusing on 30-30 workouts. They explore the balance between complete rest and maintaining a low power output during rest periods, emphasizing the importance of specificity in training based on the athlete's goals. The discussion also highlights the significance of lactate management and heart rate recovery, providing insights into optimizing performance during intervals. In this conversation, the speakers discuss various aspects of workout thresholds, optimal timing for workouts, and the balance between gym and cycling sessions. They explore how physiological differences affect performance, the impact of daily fatigue on workout quality, and practical tips for effective training schedules. The discussion emphasizes the importance of personalizing workout times based on individual schedules and energy levels, as well as the significance of fueling before workouts.
Takeaways
Rest intervals can significantly impact performance during high-intensity workouts.
Maintaining a low power output during rest may help clear lactate faster.
Specificity in training is crucial for replicating race conditions.
Heart rate recovery is as important as lactate clearance during intervals.
Different training goals require different approaches to rest intervals.
30-30 workouts should be tailored to the athlete's specific needs and conditions.
Maximizing power output often requires understanding personal limits and capabilities.
Training on terrain specific to the event can enhance performance.
The limiting factor in high-intensity intervals is often lactate buildup.
Athletes should push their limits to find their true capabilities during workouts. 500 watts is a minimum threshold for workouts.
Optimal workout timing can vary based on individual schedules.
Afternoon workouts may yield better performance for many.
Daily fatigue can significantly impact workout quality.
Fueling before workouts is crucial for performance.
Morning workouts may be better for those with busy schedules.
Balancing gym and cycling workouts is essential for overall training.
Consistency in workout timing leads to better results.
Personalizing training schedules can enhance performance.
Understanding one's body and energy levels is key to effective training.
Titles
Mastering Rest Intervals for Optimal Performance
The Science Behind Interval Training
How to Maximize Your 30-30 Workouts
Sound Bites
"Your last one should be a failure."
"That's your minimum threshold. Yeah."
"Over 500, okay."
"I shouldn't do cycle cross nats."
"There's research on this. Afternoon."
"The best time to work out for you is..."
"I wouldn't do the gym session as well."
Chapters
00:00 Understanding Rest Intervals in Training
10:41 The Importance of Specificity in Interval Training
20:11 Maximizing Power Output in 30-30 Workouts
20:19 Understanding Workout Thresholds
22:03 Optimal Timing for Workouts
25:15 Navigating Daily Fatigue and Workout Timing
30:33 Balancing Gym and Cycling Workouts
36:11 Practical Tips for Effective Training
Thursday Dec 12, 2024
Thursday Dec 12, 2024
Episode 120 - All Things Volume Blocks
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about all things volume. Volume blocks are all the rage right now so we get into some of the nitty gritty on the how, what, where, when, and why of implementing them.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
volume training, FTP improvement, endurance training, intensity blocks, cycling training, plateau breaking, structured training, training volume, performance enhancement, cycling events, periodization, training, volume blocks, intensity, cycling, coaching, goal setting, athlete performance
Summary
In this conversation, the hosts discuss the intricacies of volume training blocks, particularly in the context of improving FTP and breaking through training plateaus. They explore the structure of volume blocks, the importance of maintaining a controlled intensity, and when to implement such training strategies. The discussion emphasizes the need for consistency and gradual increases in training volume, rather than relying solely on high-volume weeks to achieve performance goals. In this conversation, the hosts discuss various training methodologies, focusing on periodization strategies tailored to specific cycling events. They explore the importance of volume blocks in training, how to effectively prepare for events, and the significance of setting personal goals and accountability in athletic training. The conversation emphasizes the need for individualized coaching to optimize performance and adapt training to each athlete's unique needs.
Takeaways
A volume block can help break through training plateaus.
Gradually increasing weekly training volume is often more effective than a single high-volume week.
Zone two training is crucial during volume blocks to manage intensity and recovery.
Volume blocks should be structured carefully to avoid burnout and overtraining.
It's important to consider personal schedules and commitments when planning volume training.
A volume block is not a magical solution; consistent training is key to improvement.
Rest weeks are essential after significant volume increases to allow for recovery.
Understanding the difference between volume and intensity blocks is vital for training success.
The ultimate goal should guide the structure of training blocks.
Monitoring performance after a volume block helps assess its effectiveness. Choosing the right periodization depends on the specific event you're training for.
Block periodization with volume is ideal for endurance events.
Experimenting with intensity blocks can help break through training plateaus.
Consistency in increasing training volume is crucial for performance improvement.
Periodizing intensity types in training can prevent plateaus.
Training camps are effective for high-volume training.
Recovery time is essential after high-volume training blocks.
Incorporating intensity before race day is important to avoid flat legs.
Setting personal goals and accountability can enhance training effectiveness.
Hiring a coach can provide personalized training strategies.
Titles
Mastering Volume Training for Peak Performance
Breaking Through Plateaus with Volume Blocks
The Art of Structuring a Volume Training Week
Sound Bites
"Volume block is kind of like that guy..."
"Volume block is not a magical key..."
"You better get more than 15 hours..."
"You want to know at the end of it..."
"Training camps have been around forever."
"There's no blanket program for training."
Chapters
00:00 Setting the Stage for Volume Training
04:13 Understanding Volume Blocks and Their Purpose
12:32 Structuring a Volume Block Week
17:17 When to Choose Volume Over Intensity
18:16 Choosing the Right Periodization for Training
26:01 Volume Blocks and Event Preparation
29:38 Setting Goals and Accountability in Training
Thursday Dec 05, 2024
Thursday Dec 05, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about returning to training after forced time off, late season base training, and the balance between less but more and more but less.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
training, health, winter fitness, endurance, cycling, recovery, athlete, training plan, aerobic base, intensity
Summary
In this conversation, Adam and Kaitlyn discuss various training strategies for athletes recovering from health issues and those facing seasonal challenges. They emphasize the importance of gradual progression in training volume, especially for older athletes, and explore how to maintain fitness during winter months. The discussion also covers the balance between training intensity and volume, providing insights on how to optimize training schedules for endurance events.
Takeaways
It's crucial to gradually build back up to training volume after a break.
Older athletes should prioritize recovery and avoid jumping back into high volume training too quickly.
Maintaining fitness during winter can be achieved through strategic indoor training and outdoor rides when possible.
A proper off-season is essential for mental and physical recovery.
Mixing longer rides with shorter, more intense sessions can enhance training effectiveness.
Consistency in training is key, but quality should not be sacrificed for quantity.
Utilizing favorable weather conditions for training can help maintain fitness levels.
Building an aerobic base is a long-term process that accumulates over years.
Training plans should be flexible to accommodate personal schedules and life events.
It's important to listen to your body and adjust training intensity based on how you feel.
Chapters
00:00 Navigating Health and Training After Setbacks
06:22 Maintaining Fitness Through Winter Training
19:51 Optimizing Training Volume and Intensity
Thursday Nov 28, 2024
Thursday Nov 28, 2024
Happy Thanksgiving everyone. Enjoy this rerun episode from this time in 2023.
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve actually got a guest on the show. We brought in fellow Ignition coach, Curtis Tolson, who shares some wisdom from his long journey through this sport and brings a new perspective to the show. We start with a couple listener questions on how to account for your training over the holiday break and what an alternative base season could look like, before diving into a year-end question I raised on how to go about reviewing your season to determine overall success.
Today’s show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Thursday Nov 21, 2024
Thursday Nov 21, 2024
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