The Matchbox - A Cycling Podcast

Episode 130 - Indoor vs Outdoor Value, What to Add With Increased Volume, and Maximizing FTP Plateau

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the value of indoor riding vs outdoor riding in the context of mountain biking, what you should add to your weekly training when increasing overall volume, and how to maximize performance amidst an FTP plateau.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
In this episode, the hosts discuss various topics related to cycling, including saddle sore treatments, the effectiveness of indoor versus outdoor training, and the importance of understanding Training Stress Score (TSS). They emphasize the need for preventative measures against saddle sores, the psychological aspects of training, and how to maximize training volume effectively. The conversation is filled with insights and practical advice for cyclists looking to improve their performance and well-being. In this conversation, the speakers discuss the importance of endurance training, navigating plateaus in performance, and the critical role of durability in cycling. They emphasize that increasing training volume should focus on endurance rather than intensity, and that FTP is not the only metric to consider for performance improvement. The discussion also highlights the significance of nutrition in enhancing durability and overall performance.
 
Chapters
00:00
Introduction and Listener Feedback
03:02
Saddle Sores: Treatment and Prevention
05:45
Indoor vs Outdoor Training: Zone Two Insights
08:53
Understanding TSS: Trainer vs Trail Rides
11:59
The Psychological Aspect of Training
15:03
Maximizing Training Volume: Adding More Hours
18:04
Final Thoughts and Wrap-Up
19:25
Building Endurance in Training
24:28
Navigating Training Plateaus
37:26
The Importance of Durability in Cycling

Episode 129 - All Things Bike Fit

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking all things bike fit with special guest, Michael Seiler. 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
In this conversation, Dizzle and Michael Seiler discuss their coaching journeys, the importance of finding the right coach, and the intricacies of bike fitting. They explore the common mistakes athletes make during bike fits, the significance of mobility in performance, and the nuances of saddle positioning. The discussion emphasizes the collaborative nature of coaching and the need for open communication between athletes and coaches. In this conversation, the speakers delve into the intricacies of bike fitting, focusing on saddle selection, height, and the importance of professional fitting. They discuss how individual anatomy affects saddle choice, the significance of sit bone width, and the common pitfalls of incorrect saddle height. The conversation emphasizes the necessity of regular bike fittings, especially with the evolution of bike technology, to enhance comfort and performance. In this conversation, Adam and Michael Seiler discuss the critical aspects of bike fitting, including the importance of proper fit for performance, the challenges of virtual fittings, the trend of shorter crank arms, and the balance between fitting the bike to the rider and helping the rider adapt to the bike. They emphasize the educational component of bike fitting and the need for ongoing adjustments as athletes improve their strength and flexibility.
 
Chapters
00:00
Introduction and Background of Coaching Relationships
02:45
The Importance of Finding the Right Coach
06:00
Michael Seiler's Coaching Journey and Bike Fitting
08:59
Understanding the Bike Fitting Process
12:04
Common Mistakes in Bike Fitting
14:50
The Role of Mobility in Performance
17:53
Saddle Positioning and Adjustments
24:56
Saddle Selection: The Personal Fit
31:03
Saddle Height and Positioning
45:02
The Importance of Professional Bike Fitting
48:22
The Importance of Proper Bike Fitting
52:41
Virtual Bike Fitting Challenges
53:10
Short Crank Arm Craze: Pros and Cons
01:00:02
Balancing Bike Fit and Rider Adaptation
01:07:41
Creating a Performance Package for Athletes

Episode 128 - Heat Training, Avoiding Burnout, and Saddle Sores

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about various benefits of heat training, some things to look out for when trying to avoid burnout, and suggestions for mitigating saddle sores.
 
Speaking of saddle sores, next week we’ll be having a guest on the show who specializes in bike fitting, in addition to being a long-time cyclist and endurance coach. SO if you have any specific questions related to the topic of bike fit, or any other coaching related questions, you can send those to matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out the Matchbox Podcast listener question for. Alright, let’s get into it!
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
The conversation delves into the benefits of heat adaptation for athletes, particularly in cycling, discussing the physiological mechanisms behind heat acclimation, the importance of managing stress during training, and the nuances of recovery. The discussion transitions into the challenges of burnout, emphasizing the need for proper nutrition and recovery strategies to rebuild fitness effectively. In this conversation, the hosts delve into the complexities of appetite, burnout, and recovery in athletic training. They discuss the importance of nutrition, the challenges of weight management, and the significance of proper bike fit in preventing saddle sores. The dialogue emphasizes the need for gradual increases in training volume to avoid burnout and highlights various strategies for improving performance and comfort in cycling.
 
Takeaways
Heat acclimation benefits all races, not just hot ones.
Sauna sessions can add stress if not managed properly.
Riding in heat can be more effective than sauna use.
Heat shock proteins play a role in recovery and inflammation.
Consistent heat exposure can improve electrolyte balance.
Burnout can manifest even with reduced training loads.
Nutrition is crucial for rebuilding fitness after burnout.
Blood work can help identify deficiencies affecting appetite.
Building muscle can help increase appetite and weight.
Finding the right balance of training and recovery is essential. Understanding appetite issues can indicate underlying problems.
Burnout can be a physiological response to training stress.
Recovery periods are essential for preventing burnout.
Athletes should focus on sustainable training plans.
Nutrition plays a critical role in athletic performance.
Weight gain strategies should include proper nutrition and training.
Set points can complicate weight management efforts.
Gradual increases in training volume are crucial for avoiding burnout.
Saddle sores can be a significant issue for cyclists.
Finding the right saddle and fit is essential for comfort.
 
Chapters
00:00
Understanding Heat Adaptation
12:54
Navigating Burnout and Recovery
17:18
Rebuilding Fitness and Nutrition Challenges
28:39
Understanding Appetite and Burnout
29:51
The Importance of Recovery in Training
31:45
Navigating Peak Performance and Burnout
33:07
Shifting Focus from Numbers to Recovery
34:06
The Role of Nutrition in Athletic Performance
36:37
Exploring Weight Gain Strategies
38:07
The Challenge of Set Points in Weight Management
40:05
Increasing Appetite and Caloric Intake
41:01
Avoiding Burnout While Increasing Training Volume
44:15
The Reality of Training Volume Expectations
46:14
Recognizing Signs of Burnout
47:41
Addressing Saddle Sores in Cycling
49:40
Understanding Different Types of Saddle Sores
51:19
Preventative Measures for Saddle Sores
53:23
Finding the Right Saddle for Comfort
55:04
The Impact of Bike Fit on Saddle Sores
57:00
Exploring 3D Printed Saddles for Comfort

Episode 127 - Intervals for Short Races and Cross 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 structuring your training for shorter races and utilizing cross training as it’s own focus, as well as in a complementary way to improve your overall performance on the bike.
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, the hosts discuss various aspects of training for cycling, particularly focusing on the balance between high-intensity interval training (HIIT) and Zone 2 training for shorter races. They explore the importance of specificity in training, the role of cross-training, and how to effectively prepare for endurance events. The discussion emphasizes the need for a tailored approach to training based on individual strengths and weaknesses, as well as the significance of incorporating race simulations into training regimens. In this conversation, the hosts discuss the integration of cross training into endurance routines, particularly focusing on the balance between cycling and cross-country skiing. They explore the importance of maintaining fitness levels, specifically FTP, while also emphasizing the need for variety in training to enhance overall performance. The discussion highlights practical strategies for athletes to manage their training schedules effectively, adapt to seasonal changes, and embrace new activities for improved fitness.
 
Takeaways
25 miles is not necessarily short racing.
You need a combination of the two.
If you only did zone two training, you'd be on your back foot.
The quality of high-intensity sessions should be prioritized.
Cross-training can help build your aerobic base.
You should do tune-up races before your main event.
Don't do crazy long zone two.
The more specific your training, the more prepared you'll be.
Running is beneficial for bone mineral density.
Exploiting weaknesses in training is crucial. Cross training can enhance overall athletic performance.
Balancing different training modalities is crucial for endurance athletes.
Maintaining FTP is important, but not at the expense of overall fitness.
Strength training should complement endurance workouts.
Athletes should not fear letting their FTP drop during the off-season.
Variety in training can lead to better performance outcomes.
Scheduling workouts efficiently can help manage time constraints.
Listening to your body is key when trying new activities.
Cross-country skiing can be a beneficial cross-training activity for cyclists.
Taking breaks from cycling can rejuvenate motivation and performance.
 
Chapters
00:00
Training for Shorter Races: HIIT vs. Zone 2
15:05
Balancing Volume and Intensity in Training
19:57
Cross-Training for Endurance Events
27:56
The Importance of Specificity in Training
29:38
Integrating Cross Training into Endurance Routines
34:00
Balancing Cross Country Skiing and Cycling Training
44:02
Understanding FTP and Its Importance in Training
49:07
Embracing Variety in Training for Better Performance

Episode 126 - Nutrition Follow Up, Is Sugar Water a Viable Fueling Option, and Easy Z2

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re entertaining a follow-up question from our nutrition episode, discussing whether or not sugar water is a viable option for fueling, and should you include easy Z2 in your training?
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
In this conversation, the hosts discuss various aspects of nutrition, focusing on the balance between healthy eating and enjoyment. They address listener questions about processed foods, the role of spices, and the importance of understanding food ingredients. The discussion emphasizes the personal nature of dietary choices and the need for mindful eating without falling into extremes. In this conversation, the hosts delve into various aspects of nutrition and training for endurance athletes. They discuss the balance between antioxidants and protein intake, the differences between homemade and pre-formulated sports drinks, and the critical role of electrolytes in hydration. The conversation also explores the debate over training intensity, particularly the effectiveness of zone one versus zone two training, and emphasizes the importance of balancing data analysis with personal perception of effort during training.
 
Takeaways
Nutrition is a personal journey that requires experimentation.
The healthfulness of food is often determined by its ingredients list.
Spices can enhance the flavor and healthfulness of meals.
Cooking at home allows for better control over food quality.
Processed foods can vary widely in healthfulness based on ingredients.
Meal prepping can help maintain a healthy diet without daily cooking.
Enjoyment of food is crucial for sustainable healthy eating.
Mindful eating helps avoid extremes and promotes balance.
Whole foods are generally healthier than processed options.
Understanding food processing helps make better dietary choices. Antioxidants are abundant in vegetables compared to pasta.
Post-ride nutrition should include both antioxidants and protein.
Pre-formulated sports drinks offer optimal absorption ratios.
Homemade drink mixes can be effective but may lack precision.
Electrolytes are crucial for hydration during endurance activities.
Training intensity should be tailored to individual goals.
Zone one training may not provide sufficient training load.
Listening to your body is essential in training.
Data can enhance training but shouldn't overshadow personal experience.
Hyponatremia can be more dangerous than dehydration.
 
Chapters
00:00
Introduction and Listener Feedback
01:03
Nutrition and Processed Foods Discussion
05:59
The Role of Spices in Healthy Eating
12:14
Understanding Food Processing and Ingredients
20:04
Balancing Healthy Eating with Enjoyment
22:55
Mindful Eating and Avoiding Extremes
24:53
Antioxidants vs. Protein: The Nutritional Balance
26:21
Homemade vs. Pre-formulated Sports Drinks
30:40
The Importance of Electrolytes in Hydration
35:45
Training Intensity: Zone One vs. Zone Two
40:51
Data vs. Feel: The Balance in Training

Episode 125 - Everyday Athlete Volume, Endurance Intensity, and Is One Month of Structure Enough?

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

Episode 124 - Nutrition Discussion

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re doing things a little different. After some discussions earlier in the week on nutrition with Dylan and Ignition coach, Will Pfeiffer, Drew decided we should bring the conversation to the studio. So this is somewhat of an open discussion on general nutrition and some of the things we think about when selecting foods off the bike. For more in depth or specific information on this topic, we would definitely recommend consulting a professional in this space. 
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
In this conversation, Dizzle and his guests delve into the critical role of nutrition in cycling performance, exploring various diets, particularly the benefits of a whole food plant-based diet. They discuss the importance of whole foods over processed options, the challenges of meeting protein needs on a plant-based diet, and the implications of cholesterol in athletes' diets. The conversation emphasizes individual dietary needs and the importance of regular health assessments to optimize performance and health. In this conversation, the speakers discuss the importance of blood work and lipid panels in understanding individual health metrics, particularly cholesterol levels. They emphasize the need for personalized nutrition, especially regarding controversial foods like eggs. The discussion shifts to the benefits of a whole foods diet versus processed foods, highlighting the significance of natural food sources. The conversation also touches on the ethics of meat consumption and the importance of sourcing quality animal products. Finally, they explore how nutrition directly impacts athletic performance, stressing the long-term benefits of disciplined dietary choices.
Takeaways
Nutrition is crucial for cycling performance.
A whole food plant-based diet can enhance health span.
Whole foods help maintain stable blood glucose levels.
Athletes need to be mindful of their protein intake.
Cholesterol in the diet can affect cardiovascular health.
Individual responses to diets can vary significantly.
Regular health assessments are important for athletes.
Processed foods can undermine dietary benefits.
Antioxidants from whole foods aid in recovery.
Dietary choices should be tailored to individual needs. Everyone should get blood work done.
InsideTracker offers comprehensive blood analysis.
Cholesterol responses to eggs vary by individual.
Nutrition must be individualized for optimal health.
Whole foods are essential for a healthy diet.
Processed foods can trick the body into overeating.
Cooking at home promotes healthier eating habits.
Iron from natural sources is more beneficial than supplements.
Quality of meat matters in dietary choices.
Nutrition significantly impacts athletic performance.
Titles
Unlocking Cycling Performance Through Nutrition
The Vegan Athlete: Health Benefits Explored
Whole Foods vs. Processed: The Cycling Diet Debate
Protein Power: Meeting Nutritional Needs on a Plant-Based Diet
Cholesterol: Understanding Its Role in Athletic Health
Personalizing Nutrition for Optimal Performance
Sound Bites
"We never talk about the ramifications of our diet."
"Whole foods are so important for recovery."
"Antioxidants improve recovery."
"You have to eat more food when you stop eating meat."
"You can have cholesterol in your diet."
"Nutrition is such an individual thing."
"Everyone should get blood work done."
"Eggs are always in controversy."
"You have to do some experimentation."
"It's hard to eat potatoes, but french fries, it's easy."
"If you want to be healthy, you have to cook."
"If you're gonna go all in, go all in."
Chapters
00:00
The Importance of Nutrition in Cycling
05:52
Dylan's Vegan Journey and Health Benefits
12:13
Whole Foods vs. Processed Foods
17:55
Protein Sources and Macronutrient Needs
23:49
Cholesterol: Myths and Realities
29:59
Individual Nutrition Needs and Testing
39:09
The Importance of Blood Work
40:17
Understanding Lipid Panels and Cholesterol
42:02
Individualized Nutrition: The Egg Controversy
43:39
Whole Foods vs. Processed Foods
45:43
Natural vs. Processed: The Quality of Food
48:46
Iron Sources: Plant-Based vs. Animal Products
50:05
The Ethics of Meat Consumption
52:20
Choosing Quality Red Meat
54:18
The Impact of Nutrition on Performance
01:03:05
Wrapping Up: Nutrition and Athletic Performance

Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress

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

RERUN: Episode 77 - New Year New You - A Conversation on Goal Setting

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/ 

Episode 122 - A Year In Review and Plans For the New Year

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re 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