The Matchbox - A Cycling Podcast

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about Leadville prep! Training, injury mitigation, and altitude prep.
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Main Topics:
Strategies for reintroducing training after injury, emphasizing conservative ramp-up and volume management
Importance of base fitness and how aerobic capacity supports high-altitude performance
Race-specific pacing and intensity focus, especially maintaining tempo to optimize endurance
Incorporating torque and long sustained climbs for single speed riders
Altitude acclimation: timing, frequency, and how it influences race performance
Building durability and fatigue resistance through volume, stacking workouts, and targeted intervals
Practical training structure during the build phase to surpass fatigue hurdles and extend endurance
Managing logistics and mental preparation for race day at high elevation
 
Timestamps: 00:00 - Introduction and podcast goals 00:29 - Incorporating concise questions from listeners 01:16 - Brandon’s background and race goals at Leadville 02:41 - Challenges of single speed racing on steep climbs and long flats 03:40 - Importance of gradual ramp-up after injury recovery 04:48 - Risks of too rapid training progression and injury considerations 05:42 - Chronic injuries and compensatory movement patterns 06:50 - Strategies for conservative ramping and avoiding injury flare-ups 08:15 - Maintaining aerobic base and leveraging it for training efficiency 09:12 - Balancing intensity types: tempo versus high-intensity workouts 10:09 - Race-specific pacing: holding tempo and avoiding over-FTP efforts 11:26 - Focus on VO2 max and lactate threshold in training 12:12 - Adapting training zones for altitude and single speed specificity 13:28 - Role of torque intervals, especially for single speed riders 14:55 - Climbing and torque interval recommendations based on geographic location 15:00 - Adjusting training volume and intensity to build endurance 16:30 - Decision-making around race participation in the GP series and logistics 17:40 - Outperforming at altitude: genetics and acclimation cycles 18:40 - Acclimation strategies and responding to altitude over time 20:30 - Training at altitude for improved performance at sea level 22:01 - Managing chronic injuries and race day approach 23:39 - Training and recovery balance for high-altitude races 25:21 - Long-term injury management and race day performance 27:42 - Final thoughts and race prep advice from Dylan and hosts 42:19 - Community encouragement and upcoming race plans

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about dedicated training and tactics for short-segment KOM hunting as well as utilizing AI for your benefit to help you analyze and optimize your training.
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
This episode dives into strategies for effective high-intensity efforts, training volume management, and nutrition for busy cyclists looking to improve fitness without extra hours. The hosts analyze real questions about sprinting, two-minute KOMs, overtraining, and periodization, providing actionable insights for cyclists of all levels.
 
Main Topics:
Optimal techniques for 2-minute maximal efforts, including standing vs seated climbing strategies
Training volume versus intensity: what's more effective for limited schedules
Understanding and adjusting training based on AI data analysis and perceived fitness changes
The role of nutrition and recovery when adding intensity or volume
Specific considerations for female versus male climbing styles and biomechanics
Practical tips for structured training: periodization, zone targeting, and maximizing workout quality
 
Timestamps:
00:00 - Episode introduction & latest updates on the Matchbox podcast
01:02 - Red River Roubaix event announcement (June 20th)
02:33 - Changes to question submission form: 400-character limit and new process
04:07 - Analyzing sprint vs two-minute efforts: standing or seated?
05:55 - Best strategies for two-minute KOM attempts, climb vs flat considerations
07:09 - Standing vs seated: biomechanical and efficiency strategies
08:36 - Training focus: developing standing sprint power and technique
10:10 - Differences in climbing styles between women and men
11:15 - Impact of biomechanics and physiology on climbing posture and efficiency
14:09 - Adjusting interval style based on effort type and goals
15:29 - Recommendations for structured interval training and recovery
19:37 - Advice for cyclists with busy lives: balancing volume and intensity
23:36 - Importance of nutrition, fueling, and recovery for performance
30:44 - Overtraining myths and how to gauge fitness declines
33:21 - Effective training periodization & zone targeting for limited hours
35:55 - Nutrition strategies for hard efforts and supporting low-volume training
37:55 - Wrapping up and call for questions submissions

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to avoid progression stagnation, pedaling heel up vs heel down, and plyometrics.
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Show Summary
In this episode of the Matchbox podcast, the hosts discuss various topics related to athletic performance and training. They explore the factors that separate athletes who continue to improve from those who stagnate, emphasizing the importance of mental mindset and willingness to adapt training routines. The conversation also touches on the impact of age on cycling performance, with insights into how athletes can continue to excel beyond their physiological peak age. The hosts address listener questions about pedaling techniques and the benefits of plyometrics for cyclists, providing practical advice and personal experiences.
 
Timestamps
0:01 - Introduction and listener questions
0:29 - Discussion on athlete improvement and stagnation
2:38 - Impact of age on cycling performance
5:47 - Mental mindset and training breakthroughs
10:37 - Importance of regular blood work for athletes
18:38 - Listener question: Pedaling techniques
24:10 - Listener question: Benefits of plyometrics for cyclists
27:49 - Wrap-up and closing remarks

Summary:
In this episode, we dive into the intricacies of training strategies for endurance athletes, from VO2 max workouts to managing seasonal peaks. Whether you're a professional racer or a recreational rider, learn how to tailor your training for optimal performance and avoid burnout.
 
Key Topics:
The specifics of a 16 x 3 minute VO2 max workout and its applications for elite mountain bike racers like Charlie Aldridge
How durability and repeatability workouts differ and their importance in cross-country racing
Structuring rest weeks, recovery, and buildup around race calendars, emphasizing flexibility over rigidity
The significance of maintaining aerobic capacity and how to incorporate volume blocks mid-season
Managing multiple peaks within a single season and the importance of periodization for sustained performance
Practical advice on training adaptation for different disciplines such as marathon gravel or XCO racing
The concept of "Hall Pass" rides for balancing enjoyment and training needs
 
 
Timestamps:
00:00 - Intro and listener questions overview
00:31 - Analysis of Charlie Aldridge's VO2 max workout and its specificity
01:22 - How cross-country mountain bike durability translates into training
02:06 - Understanding the "durability" vs "repeatability" in interval workouts
03:10 - Structuring elite-level VO2 max efforts and rest intervals
04:07 - The importance of progressive efforts in VO2 workouts for adaptation
05:17 - How to structure VO2 max efforts with minimal rest, akin to resistance training
06:23 - The athlete's conditioning level and common training loads for VO2 workouts
07:18 - Personal reflections on maximum efforts and workout limits
08:26 - Why elite athletes push boundaries and how that applies to your training
09:32 - Adapting training based on the discipline and individual focus
10:19 - The value of flexible, fun riding and "Hall Pass" rides for morale
11:17 - Vacation riding tips and balancing recovery with experience
12:42 - The importance of avoiding overly rigid training plans
13:34 - Managing training micro-cycles and the flexibility of rest weeks
14:39 - When and how to incorporate a volume or aerobic base block mid-season
15:40 - The significance of recovery and listening to your body's signals
16:49 - Managing peaks and planning the season to prevent burnout
17:32 - Question from Matt about managing multiple peaks and recovery strategies
18:49 - The importance of offseason recovery and season structure
20:03 - Incorporating volume and aerobic capacity during the season
22:17 - Adjusting training based on age, training history, and season goals
24:33 - Timing of high-volume blocks and aerobic training to support racing
25:02 - The importance of recovery after racing and building towards the next peak
26:02 - Tailoring season plans for specific race disciplines like marathon gravel or XCO
27:20 - The value of multiple peaks and non-linear training cycles
 
Resources & Links:
Charlie Aldridge's Strava Profile (if available)
VO2 Max Training Guidance
The Power of Periodization in Endurance Sports
 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to optimize your warmup to improve performance early into races and then we each give some personal anecdotes as coaches, that may or may not be corroborated scientifically.
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
How to Optimize Warmup and Race Strategies for Endurance and Gravel Racing
In this episode, the hosts dive into practical advice on warming up, race preparation, and tactical strategies specifically tailored for endurance and gravel racers. They emphasize the importance of course knowledge, nutrition, and mental readiness to improve early race performance.
 
Key Topics Covered:
Effective warmup routines for different race lengths and start difficulties
Recognizing the signs of readiness and fitness profile distinctions
Importance of course reconnaissance for pacing and positioning
Nutrition strategies pre-race, including fueling during warmup
Managing adrenaline and stress with parasympathetic stress relief techniques
Tactical interval training for hard start efforts, including customized recovery periods
The role of bike racing in athlete development versus training for race pace
Use of supplements like bicarbonate (bicarb) for high-intensity efforts and extended endurance
The mental game: managing nerves, focus, and race-day mindset
Incorporating active recovery and off-bike movements to enhance recovery without overtraining
 
Timestamps:
00:00 - Introduction to listener questions and race prep topics
01:30 - Common issues with early race pacing and warmup routines
02:14 - Analyzing race start strategies in hard-start courses like Seattle and Mid-South
03:09 - Differentiating warmup routines for endurance vs. short, intense efforts
04:15 - Understanding fitness profiles: durability vs. peak power
05:02 - The importance of course knowledge for pacing and surge anticipation
06:28 - Psychological prep: anticipating course difficult sections
07:10 - Positioning and pacing tactics before the start line
08:02 - Nutritional strategies during warmup for endurance races
09:32 - When and how to optimize warmup duration based on race type
10:40 - Incorporating activation exercises and their benefits
11:38 - Warmup duration recommendations for high-start races
12:42 - The impact of start position and course profile on warmup timing
13:49 - Strategies for maintaining core temperature and mental readiness
15:12 - Clarifying the difference between warmup and activation exercises
17:11 - Sample warmup routines for a four-to-five-hour mountain bike race
18:28 - How to tailor warmup based on course profile and start difficulty
19:41 - The importance of pre-race mental and parasympathetic stress management techniques
20:28 - The significance of practicing race-specific efforts and surges
22:23 - Interval training methods tailored for hard-start efforts and pacing
23:40 - Developing a mindset to handle multiple efforts during a race
24:50 - Tips for managing race nerves and adrenalized start conditions
26:47 - Practical tips for reducing anxiety through breathing and movement strategies
27:15 - Anecdotal insights on genetics and race predictability in cycling
29:17 - Variations in performance and talent distribution among men and women
30:48 - The importance of race experience and frequency for rider development
33:08 - The role of bike racing versus continuous training for race readiness
36:10 - Avoiding over-reliance on a single race; benefits of participating in multiple events
37:19 - How early race nerves can be managed through practice and preparedness
39:05 - The influence of daily activity, recovery, and slight nutrition tweaks
40:45 - Exploring bicarbonate supplementation for improved high-intensity efforts
44:40 - Extended use of bicarbonate as a race fuel strategy in ultra-endurance contexts
47:47 - Final thoughts on integrating these strategies into your race prep
 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about whether or not adding weekly volume at Z3 is beneficial and should you be using those handy side bib pockets if aero is your number one concern?
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
Summary
 
In this episode, hosts tackle a listener’s complex training schedule that involves preparing for both trail running and ultra bikepacking, while also managing late-night training routines as a busy parent. The discussion offers actionable insights on balancing multi-discipline training, periodization, strength maintenance, and optimizing sleep and recovery.Main Topics Covered:
Strategies for training simultaneously for trail running and bikepacking events
The importance of periodization and training ratios (running vs cycling)
Incorporating strength and mobility work effectively
Managing late-night training sessions and routines as a parent
The nuanced use of critical power versus FTP for training zones
Tools and platforms: WKO5 vs Vekta for training analysis
In this episode:
We analyze how to periodize training around a 30K trail race and an 800-mile bikepacking race spaced out over months
Discussion on prioritization: focusing on the main event while maintaining fitness for the secondary event
The role of strength training, plyometrics, and mobility in endurance performance
Tips for late-night workouts, sleep considerations, and routine creation as a parent
Insights into training tools, zones, and metrics, including Vecta's adaptive zones and the W prime metric
Tips for athletes balancing intense training with life's obligations
Timestamps:
00:00 - Introduction to multi-discipline endurance training challenges
01:11 - Can you train effectively for both trail running and bikepacking simultaneously?
02:25 - Importance of training ratios: near 50-50 split or tailored approach
03:13 - Prioritizing running for injury prevention and muscular efficiency
04:08 - Cycling complements running; form and nutrition focus for trail run
05:38 - Periodization strategies: focusing on the main event and maintaining secondary fitness
06:48 - Incorporating strength training and its timing relative to the season
08:11 - Reducing gym volume as race approaches, maintaining strength efficiently
12:58 - Role of mobility and plyometrics in injury prevention and running performance
14:39 - Challenges of fitting training into busy schedules; structuring routine
17:49 - Impact of late-night training routines on sleep and recovery
20:50 - How to adapt training around parenting schedules; morning vs night workouts
25:33 - Coaching insights: Using Vecta and critical power zones
29:44 - Comparing training platforms: WKO5 vs Vecta
32:40 - Final tips: balance, discipline, and leveraging tools for progress
 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to transition between racing seasons, best training practices for Breck Epic and stage racing, and all things Sea Otter Gravel
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about whether or not adding weekly volume at Z3 is beneficial and should you be using those handy side bib pockets if aero is your number one concern?
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

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 night racing, training with demanding jobs, and XERT!
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about training while traveling, carb intake fluctuations, and torque training.
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
 
https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink
 
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
https://www.youtube.com/@DrewDillmanChannel
 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/