The Matchbox - A Cycling Podcast

Episode 101 - What to do When Things Don’t Go to Plan and Active Recovery Fun

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking training plan modifications based on setbacks and fun ways to mix in active recovery.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
Derek is seeking advice on how to adapt his training plan after being sick and missing weeks of training leading up to his A race, the Triple Bypass. He is considering switching his A race to the Pike's Peak Hill Climb. The hosts discuss the concept of A, B, and C priority races and the importance of having multiple goals throughout the season. They emphasize the need to still give your best effort in B and C races and the importance of tapering for A races. They provide specific advice for Derek, suggesting two training blocks with a focus on muscular endurance for the hill climb. In this conversation, Adam and Kaitlyn discuss how walking 18 holes of golf does not count as four hours of zone two training. They explore different ways to incorporate fitness into golf, such as carrying a heavier bag or jogging between shots. They also discuss the idea of turning everyday activities into workouts and the importance of not counting dog walks as training. The conversation ends with a discussion about automated motorized bag carriers for golf clubs.
 
Keywords
training plan, adapt, sickness, missed training, A race, B race, C race, priority races, goals, tapering, Pike's Peak Hill Climb, Triple Bypass, muscular endurance, golf, fitness, training, walking, jogging, everyday activities, dog walks, motorized bag carriers
 
Takeaways
Having multiple goals throughout the season is healthy and allows for flexibility in adjusting race plans.
A, B, and C priority races require different levels of tapering and preparation.
Switching the focus to a different A race may require adjusting training blocks and incorporating specific workouts for the new event.
It's important to give your best effort in all races, regardless of priority level.
Panic training, or cramming in a lot of training right before an event, is not recommended.
Adjusting training plans based on life circumstances or changing priorities is a normal part of the training process. Walking 18 holes of golf does not count as four hours of zone two training.
Carrying a heavier bag or jogging between shots can help incorporate fitness into golf.
Turning everyday activities into workouts can be a way to get more activity in.
Dog walks should not be counted as training.
Automated motorized bag carriers are available for golf clubs.
 
Titles
Avoiding Panic Training
Adapting Training Plans After Sickness Incorporating Fitness into Golf
Turning Everyday Activities into Workouts
 
Sound Bites
"I think putting all your eggs in like one basket for an entire year or season is just like dangerous."
"If you don't put an emphasis on certain races or times of the year at least, you're probably just going to be kind of mediocre all the time."
"You should still be going out there, giving it your best effort, whatever that looks like."
"You definitely want to switch that focus sooner rather than later."
"No, it definitely does not count as four hours of zone two."
"Make your bag 30 pounds and then carry that for 18 holes."
 
Chapters
00:00 Adapting Training Plans After Sickness
02:07 Understanding A, B, and C Priority Races
06:28 Switching A Races and Adjusting Training Blocks
09:40 The Importance of Giving Your Best Effort in All Races
14:32 Avoiding Panic Training
24:01 Incorporating Fitness into Golf
25:58 Turning Everyday Activities into Workouts
28:19 The Importance of Not Counting Dog Walks as Training
34:08 Automated Motorized Bag Carriers for Golf Clubs

Episode 100 - Group Dynamics, Electrolyte Management, Cramping, and Dialing Your Nutrition

Hello everyone. Welcome to the 100th episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode Drew and Kaitlyn took the lead as I was out of town on business. They answer questions on gravel racing group dynamics and how to go about balancing electrolyte replacement to avoid cramping, along with some thoughts on dialing in your nutrition.
 
Speaking of nutrition, today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
In this episode of the Matchbox podcast, PRJT D1ZL CLTV and Kaitlyn Maddox discuss various topics related to endurance racing. They provide advice on how to balance effort in larger groups during races, particularly in relation to the Unbound Gravel race. They also discuss strategies for reducing electrolyte loss and cramping during longer races and rides. In this conversation, Kaitlyn and PRJT discuss the importance of electrolyte intake for athletes, particularly endurance athletes. They emphasize the need for proper hydration and the role of sodium in preventing cramps. They also discuss the importance of testing different drink mixes and training the gut to handle higher carbohydrate intake. The conversation provides practical tips for athletes to optimize their performance and avoid GI distress.
 
Keywords
endurance racing, Unbound Gravel, group riding, effort, electrolyte loss, cramping, electrolytes, hydration, sodium, cramps, drink mixes, carbohydrate intake, GI distress
 
Takeaways
Balancing effort in larger groups during races can be challenging, but it's important to consider your goals and the distance of the race.
For longer races, it's recommended to start conservatively and gradually increase effort as the race progresses.
Cramping during endurance events can have multiple causes, including electrolyte loss and muscle fatigue.
Getting tested for sodium levels and adjusting electrolyte intake accordingly can help prevent cramping.
Preloading with electrolyte supplements before a race can also be beneficial. Proper hydration and electrolyte intake are crucial for athletes, especially endurance athletes.
Sodium plays a key role in preventing cramps, and athletes should not be afraid to consume salt.
Testing different drink mixes and finding the one that causes the least GI distress is important.
Training the gut to handle higher carbohydrate intake can help improve performance.
 
Titles
Balancing Effort in Larger Groups During Races
The Importance of Goal Setting in Endurance Racing Sodium: The Key to Preventing Cramps
Training the Gut for Higher Carbohydrate Intake
 
Sound Bites
"Balancing effort in larger groups going fast, but feeling like I wasn't working hard enough."
"The longer the race, the more cautious you have to be."
"If you're gonna go to a group at the end, you gotta be confident in your sprint."
"Just salt your food too. Pays better."
"Salt is bad for you, but as an athlete, if you're a high sodium sweater, then I don't exactly think I need to cut it out of my diet that much."
"I'd say more is better."
 
Chapters
00:00 Introduction and Unbound Gravel Racing
01:26 Balancing Effort in Larger Groups During Races
13:49 Strategies for Reducing Electrolyte Loss and Cramping
23:25 The Role of Sodium in Preventing Cramps
24:22 Testing and Finding the Right Drink Mix
28:13 Dealing with GI Distress and Carbohydrate Intake

Episode 99 - Heat Training, The Drink Mix vs Gel Debate, and Zwift vs TrainingPeaks

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 Dylan and I are answering questions on heat adaptations, fueling with drink mix vs gels, and whether or not to use Zwift or other platforms as a replacement for TrainingPeaks for plan building and workout analysis.
 
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
In this conversation, Adam and Dylan discuss various topics related to training and nutrition for cycling. They address the question of whether to prioritize heat adaptation during training or focus on maximum power output. They also discuss the use of flavorless gels for fueling during races and the importance of experimenting with nutrition in training. Additionally, they touch on the use of Zwift as a training platform and recommend TrainingPeaks for its superior analysis and planning capabilities.
 
Keywords
cycling, training, heat adaptation, power output, nutrition, fueling, gels, flavorless gels, race day nutrition, drink mix, TrainingPeaks, Zwift
 
Takeaways
Heat adaptation during training can be beneficial for performance in hot race conditions.
Experimenting with nutrition in training is crucial to finding what works best for individual needs.
Flavorless gels can be easier to stomach during long races and can prevent flavor fatigue.
Using a combination of gels and drink mix for fueling during races can provide both hydration and carbohydrates.
TrainingPeaks is recommended as a superior platform for training analysis and planning compared to Zwift.
 
Titles
Finding the Right Fueling Strategy for Long Races
Balancing Heat Adaptation and Power Output in Training
 
Sound Bites
"Should you stick to zone two power or zone two heart rate?"
"What brand of flavorless gels would you all recommend?"
"Can Zwift be a substitute for TrainingPeaks?"
 
Chapters
00:00 Balancing Heat Adaptation and Power Output
08:16 The Benefits of Flavorless Gels
17:01 TrainingPeaks vs Zwift

Episode 98 - Determining Potential

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 weeks mini episode Drew and I are answering a question on how one can determine their potential in sport and the role coaches play in doing so.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
The conversation revolves around the topic of talent versus hard work in athletics, specifically in the context of determining an athlete's potential for success. The hosts discuss the importance of discipline and dedication in achieving athletic goals, emphasizing that talent alone is not enough. They also highlight the role of coaches in assessing an athlete's potential and providing guidance. The conversation concludes with the idea that setting realistic expectations and breaking down big goals into smaller milestones can help maintain motivation and drive.
 
Keywords
talent, hard work, athletes, training, potential, coaching, discipline, dedication, motivation, goals
 
Takeaways
Talent alone is not enough to achieve athletic success; discipline and dedication are crucial.
Coaches can assess an athlete's potential based on their work ethic and consistency.
Setting realistic expectations and breaking down big goals into smaller milestones can help maintain motivation.
Discipline is the underlying aspect that keeps athletes coming back day after day.
 
Titles
The Key to Long-Term Success: Discipline
The Role of Talent and Hard Work in Athletic Success
 
Sound Bites
"I can't look at somebody's power files and say, you're going to make it."
"Consistency and dedication are key to reaching the elite level."
"Motivation, dedication, discipline - the progression towards success."
 
Chapters
00:00 Introduction and Question from Tyler
03:24 The Importance of Consistency and Dedication
07:03 Motivation, Dedication, and Discipline
09:26 The Role of Discipline in Long-Term Success
11:06 Assessing Potential and Setting Realistic Expectations
15:15 Maintaining Motivation through Short-Term Goals

Episode 97 - Strength Training for Time Crunched Athletes and Category Upgrade Transitions

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 weeks episode Drew and I are getting into how to account for strength training in a time crunched program and we also give some advice on how to transition between categories when it comes time for those coveted upgrades.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
The conversation covers the classification of gym workouts within a weekly training schedule, the impact of gym sessions on intensity days, and the structuring of a time-crunched cyclist's weekly schedule. It also delves into the categorization of gym workouts, the periodization of gym training, and the impact of strength training on cycling performance. Additionally, it explores the transition from category 3 to category 2 racing, the training methods for maximizing development, and the importance of racecraft skills in competitive racing.
 
Keywords
gym workouts, periodized training, intensity days, time-crunched cyclist, strength training, cycling performance, category 3 racing, category 2 racing, training methods, racecraft skills, competitive racing
 
Takeaways
Gym workouts can be classified as their own category within a weekly training schedule, impacting the distribution of intensity days and recovery days.
The periodization of gym training and the impact of strength training on cycling performance are important considerations for athletes.
Transitioning from category 3 to category 2 racing requires a focus on training methods to maximize development and the development of racecraft skills for competitive racing.
 
Chapters
00:00 Optimizing Gym Workouts for Cycling Performance
19:16 Transitioning to Category 2 Racing: Training and Development
36:14 The Importance of Racecraft Skills in Competitive Racing

Episode 96 - Training on Less Than 1hr/Day, Strength Maintenance, and Aid Station Planning

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 weeks episode we’re talking how to structure your training if you have less than 1hr per day to workout, what a strength maintenance phase should look like, and best practices for utilizing aid stations during long races.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
In this conversation, the hosts discuss two different topics. In the first part, they address how to plan training for athletes with limited time (30-45 minutes per workout) and provide recommendations on increasing intensity sessions per week. In the second part, they discuss the balance between strength training and cycling for downhill and enduro mountain bikers, and suggest reducing the frequency of strength training to focus more on cycling. In this part of the conversation, the hosts discuss strength training and race nutrition and hydration planning. They recommend one heavy day of strength training per week, with the other two days focused on lighter weight, full-body fitness and functional fitness. They also suggest incorporating agility work and mobility work for off-road athletes. In terms of race nutrition and hydration planning, they advise not skimping on hydration and nutrition and carrying more supplies than necessary. They emphasize the importance of knowing what will be available at aid stations and training with that nutrition beforehand.
Keywords
training planning, limited time, intensity sessions, strength training, cycling, mountain biking, strength training, race nutrition, hydration planning, full-body fitness, functional fitness, agility work, mobility work, off-road athletes, aid stations, supplies, training
Takeaways
When training with limited time, it's beneficial to increase the frequency of intensity sessions, but not beyond two to three sessions per week.
For athletes with only 30-45 minutes per workout, incorporating shorter high-intensity intervals can be effective for improving aerobic capacity.
Consider cross-training activities like running or rowing to add variety and improve overall durability.
When feeling fatigued from strength training, it may be helpful to reduce the frequency and focus more on cycling workouts.
Maintaining strength training with one session per week can be sufficient during the cycling season. Incorporate one heavy day of strength training per week and focus on lighter weight, full-body fitness and functional fitness for the other two days.
Include agility work and mobility work in your training routine, especially for off-road athletes.
Carry more supplies than necessary for race nutrition and hydration, especially if relying solely on aid stations.
Know what will be available at aid stations and train with that nutrition beforehand.
Titles
Optimizing Training with Limited Time
Balancing Strength Training and Cycling for Mountain Bikers Training with Aid Station Nutrition
Importance of Carrying Extra Supplies for Races
Sound Bites
"Do you think it's beneficial or wise to increase the frequency of intensity at such low volumes?"
"If you can do a block of 30 minutes of tempo, you have a warm up and a cool down that brings you to 45 minutes."
"If you can't even get in enough tempo to make it a good workout, forget about it and just do high intensity."
"I think you can do that with one heavy day a week."
"When is it worth it to carry more and stop less?"
"Don't skimp... prioritize hydration and nutrition."
Chapters
00:00 Training with Limited Time
11:06 Balancing Strength Training and Cycling
29:09 Race Nutrition and Hydration Planning

Episode 95 - Z2 Training and Finding Your LT1, VO2max, and Rest Intervals

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. Show host, Adam Saban, was out of the office during this recording so Ignition Co-founder, Drew Dillman, took the lead and also invited Ignition coach, Will Pfeiffer, to join the show. The crew talks about Z2 training and how to estimate your LT1 to be more specific with your base training, the impacts of knowing your VO2max, and how to determine appropriate rest interval times.
 
Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of offerings and make sure to use the discount code “Matchbox” when checking out.
 
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
In this episode, the hosts discuss training, racing, and coaching. They share their experiences with training for the Unbound gravel race and discuss different training strategies. They also answer listener questions about lactate testing and training zones. The hosts explain how to determine LT1 and LT2 in a lab environment and discuss the importance of continuous lactate monitoring. They also discuss the frequency of testing and how LT1 determines zone two training. In this conversation, Will Pfeiffer, Kaitlyn Maddox, and PJCT D1ZL CLTV* discuss the importance of lactate threshold 1 (LT1) in endurance training. They explain that training below LT1 helps prevent fatigue and overtraining, while training above LT1 can lead to a cortisol response and inflammation. They also discuss the talk test as a simple way to determine if you're training below LT1. The conversation touches on the use of lactate data to determine rest intervals and the potential for future protocols that focus on lactate buffering rather than power output. They also briefly discuss the value of VO2 testing and the impact of knowing your VO2 max on performance and motivation.
 
Keywords
training, racing, coaching, Unbound gravel race, lactate testing, LT1, LT2, training zones, lactate threshold, endurance training, LT1, talk test, rest intervals, lactate testing, VO2 max, potential, performance
 
Takeaways
Different training strategies can be effective for different athletes, and it's important to find what works best for you.
Continuous lactate monitoring can provide valuable insights into training and performance.
LT1 and LT2 can be determined in a lab environment by measuring lactate levels and power output or heart rate.
LT1 determines zone two training, which is typically endurance or low-tempo training.
The frequency of testing depends on individual goals and availability, but regular testing can provide valuable data for training. Training below lactate threshold 1 (LT1) helps prevent fatigue and overtraining.
The talk test is a simple way to determine if you're training below LT1.
Lactate data can be used to determine rest intervals and optimize recovery.
Knowing your VO2 max can impact performance and motivation.
Potential is not solely determined by VO2 max, and success can be achieved regardless of the number.
 
Titles
Zone Two Training and LT1
The Frequency of Testing and its Benefits The Impact of Knowing Your VO2 Max
Determining Rest Intervals with Lactate Data
 
Sound Bites
"Yo yo, welcome back to the Matchbox."
"This training that we're talking about will tie into one of the questions that we're going to talk about."
"What efforts are needed to best determine LT1 and LT2 in a lab environment?"
"You stay below that all the time. Even if like for me, my LT1 is in the middle of my zone two, that means my endurance training does not happen in the top of zone two."
"If you can't talk comfortably, then you're probably over LT1. Is it that easy?"
"If you can't hold a conversation with yourself, then you're probably going too hard."
 
Chapters
00:00 Introduction and Training Update
03:19 Training Strategies and Lactate Testing
09:41 Determining LT1 and LT2 in a Lab Environment
24:29 Frequency of Testing and Benefits
32:45 Using the Talk Test
36:30 Lactate Buffering Protocols
44:00 The Meaning of VO2 Max
49:31 Process Over Results

Episode 94 - Ultra Endurance Fueling and Pacing Strategies and Cross Country Mountain Bike Training Volume

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 weeks episode we’re talking ultra endurance race fueling and pacing, as well as optimal training volume for cross country mountain bike racing.
Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Adam and Dylan discuss fueling and pacing strategies for mountain bike races. They address questions about fueling for a 100-mile race, with Dylan recommending the use of gels and flavorless drink mix to meet carbohydrate and sodium needs. They also discuss pacing for a 100-mile race, suggesting even pacing throughout the race and avoiding going out too hard. In another question, they discuss training volume for mountain bike racing, with Dylan recommending a focus on quality intensity and shorter rides during the race season.
Keywords
mountain bike racing, fueling, pacing, nutrition, training volume
Takeaways
For fueling during a 100-mile mountain bike race, gels and flavorless drink mix are recommended.
Pacing for a 100-mile race should be even throughout the race to avoid going out too hard.
Training volume for mountain bike racing should be adjusted during the race season, focusing on quality intensity and shorter rides.
Heart rate and perceived effort can be used as gauges for pacing and intensity during training and racing.
Titles
Pacing Tips for 100-Mile Mountain Bike Races
Fueling Strategies for 100-Mile Mountain Bike Races
Sound Bites
"Solid food is the thing of the past"
"Stop eating solid foods and rely solely on gels and drink mix"
"99.9% of the field is going to go out too hard"
Chapters
00:00 Fueling Strategies for 100-Mile Mountain Bike Races
15:54 Pacing Tips for 100-Mile Mountain Bike Races
 

Episode 93 - Tire Inserts, Coaching Athletes with Medical Conditions, and How to Carry Your Tools

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 weeks episode we’re talking recommended tire inserts for XC racing, how we approach coaching athletes with medical conditions, and how to carry all of your tools during races.
Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is fully amongst us and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
Summary
The conversation covers topics related to tire inserts for cross-country mountain bike racing, breathing techniques for athletes with exercise-induced asthma, and storage solutions for race essentials. The hosts discuss their recommendations for tire inserts, with Dylan suggesting Tubolite as a lightweight option. They also share their approaches to addressing medical issues with athletes and the importance of seeking professional medical advice. In terms of storage solutions, they recommend carrying plugs, CO2, and a multi-tool in a pocket for quick access during races. They also discuss the benefits of using tire plugs instead of tubes and share their preferred tools for race-day repairs.
Keywords
tire inserts, cross-country mountain bike racing, exercise-induced asthma, breathing techniques, storage solutions, plugs, CO2, multi-tool
Takeaways
Tubolite is a recommended lightweight tire insert for cross-country mountain bike racing.
Athletes with exercise-induced asthma should consult with medical professionals for proper diagnosis and treatment.
Coaches should be aware of signs of medical issues in athletes and refer them to appropriate healthcare professionals.
Carrying tire plugs, CO2, and a multi-tool in a pocket is a convenient storage solution for race essentials.
Using tire plugs instead of tubes can be an efficient way to fix flats during races.
Different races and personal preferences may influence the choice of tools and storage solutions for race-day repairs.
Titles
The Benefits of Tire Plugs for Flat Repairs
Managing Exercise-Induced Asthma in Athletes
Sound Bites
"For cross-country mountain bike racing, I usually go with Tubolite because it's very lightweight."
"Breathing techniques and posture can help manage exercise-induced asthma."
"The best storage solution for race essentials is to carry plugs, CO2, and a multi-tool in a pocket."
Chapters
00:00 Choosing the Best Tire Insert
03:28 Managing Exercise-Induced Asthma
11:59 Efficient Storage Solutions
13:35 The Benefits of Tire Plugs

Episode 92 - Training Through Injuries, Everesting Prep, and Ramp Test vs 20min FTP Protocol

Episode 92 - Training Through Injuries, Everesting Prep, and Ramp Test vs 20min FTP Protocol
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 weeks episode Drew and I are talking about how to approach training through injuries, preparation ideas for Everesting attempts, and the differences between ramp tests and the standard 20min FTP protocol.
Today’s show is also brought to you by Flow Formulas. We’re already a third of the way through 2024 which means if you haven’t already dialed in your nutrition plan for the season you’d better get on it stat. Head over to flowformulas.com today and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
Summary
In this conversation, Adam and PRJT D1ZL CLTV discuss topics related to FTP testing, recovering from injuries, and preparing for an Everesting challenge. They provide insights and advice on determining FTP through ramp tests or 20-minute efforts, pacing and training during recovery, and the importance of specificity in training for an Everesting attempt.
 
Keywords
FTP testing, ramp test, 20-minute test, recovery from injury, Everesting, pacing, specificity
 
Takeaways
Determining FTP can be done through ramp tests or 20-minute efforts, but it's important to prioritize accurate threshold and tempo ranges.
During recovery from an injury, it's crucial to focus on recovery rather than training and to listen to your body's healing process.
When preparing for an Everesting challenge, pacing and nutrition are key factors to consider, and it's important to test your pacing and bike setup in advance.
Maintaining aerobic fitness and gradually increasing intensity can help in preparing for an Everesting attempt.
Specificity in training is important for all types of racing, and tailoring your training to the demands of the event is crucial for success.
 
Titles
Recovering from Injury: Focus on Recovery
Determining FTP: Ramp Test vs. 20-Minute Test
 
Sound Bites
"The only way to get an accurate FTP is to do a 60-minute power test."
"Your main focus when you're recovering from an injury is to recover."
"If it doesn't feel easy at five hours, it's not going to feel easy, even close to easy at 14 hours."
 
Chapters
00:00 Introduction and FTP Testing
08:40 Recovering from Injury
15:13 Preparing for an Everesting Challenge