The Matchbox - A Cycling Podcast
The Matchbox podcast presented by Ignition Coach Co - a cycling show that covers training-related topics in a discussion-oriented format. Show hosts, Adam Saban and Kaitlyn Maddox, are endurance coaches with Ignition Coach Co who share a passion for expanding their knowledge of endurance training. They have also competed as elite cyclists across various disciplines and often lean on their experiences competing at the highest level to provide unique perspective into the world of bike racing. Tune in each week to find out how you can find that extra match for your next race.
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Episodes
Thursday Dec 19, 2024
Thursday Dec 19, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking how to execute rest intervals and the most optimal time of day to train.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
rest intervals, training, lactate, heart rate, specificity, power output, interval training, cycling, performance, workout strategies, workout thresholds, optimal workout timing, daily fatigue, gym and cycling balance, training tips
Summary
In this conversation, the hosts discuss the nuances of rest intervals during high-intensity interval training, particularly focusing on 30-30 workouts. They explore the balance between complete rest and maintaining a low power output during rest periods, emphasizing the importance of specificity in training based on the athlete's goals. The discussion also highlights the significance of lactate management and heart rate recovery, providing insights into optimizing performance during intervals. In this conversation, the speakers discuss various aspects of workout thresholds, optimal timing for workouts, and the balance between gym and cycling sessions. They explore how physiological differences affect performance, the impact of daily fatigue on workout quality, and practical tips for effective training schedules. The discussion emphasizes the importance of personalizing workout times based on individual schedules and energy levels, as well as the significance of fueling before workouts.
Takeaways
Rest intervals can significantly impact performance during high-intensity workouts.
Maintaining a low power output during rest may help clear lactate faster.
Specificity in training is crucial for replicating race conditions.
Heart rate recovery is as important as lactate clearance during intervals.
Different training goals require different approaches to rest intervals.
30-30 workouts should be tailored to the athlete's specific needs and conditions.
Maximizing power output often requires understanding personal limits and capabilities.
Training on terrain specific to the event can enhance performance.
The limiting factor in high-intensity intervals is often lactate buildup.
Athletes should push their limits to find their true capabilities during workouts. 500 watts is a minimum threshold for workouts.
Optimal workout timing can vary based on individual schedules.
Afternoon workouts may yield better performance for many.
Daily fatigue can significantly impact workout quality.
Fueling before workouts is crucial for performance.
Morning workouts may be better for those with busy schedules.
Balancing gym and cycling workouts is essential for overall training.
Consistency in workout timing leads to better results.
Personalizing training schedules can enhance performance.
Understanding one's body and energy levels is key to effective training.
Titles
Mastering Rest Intervals for Optimal Performance
The Science Behind Interval Training
How to Maximize Your 30-30 Workouts
Sound Bites
"Your last one should be a failure."
"That's your minimum threshold. Yeah."
"Over 500, okay."
"I shouldn't do cycle cross nats."
"There's research on this. Afternoon."
"The best time to work out for you is..."
"I wouldn't do the gym session as well."
Chapters
00:00 Understanding Rest Intervals in Training
10:41 The Importance of Specificity in Interval Training
20:11 Maximizing Power Output in 30-30 Workouts
20:19 Understanding Workout Thresholds
22:03 Optimal Timing for Workouts
25:15 Navigating Daily Fatigue and Workout Timing
30:33 Balancing Gym and Cycling Workouts
36:11 Practical Tips for Effective Training
Thursday Dec 12, 2024
Thursday Dec 12, 2024
Episode 120 - All Things Volume Blocks
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about all things volume. Volume blocks are all the rage right now so we get into some of the nitty gritty on the how, what, where, when, and why of implementing them.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
volume training, FTP improvement, endurance training, intensity blocks, cycling training, plateau breaking, structured training, training volume, performance enhancement, cycling events, periodization, training, volume blocks, intensity, cycling, coaching, goal setting, athlete performance
Summary
In this conversation, the hosts discuss the intricacies of volume training blocks, particularly in the context of improving FTP and breaking through training plateaus. They explore the structure of volume blocks, the importance of maintaining a controlled intensity, and when to implement such training strategies. The discussion emphasizes the need for consistency and gradual increases in training volume, rather than relying solely on high-volume weeks to achieve performance goals. In this conversation, the hosts discuss various training methodologies, focusing on periodization strategies tailored to specific cycling events. They explore the importance of volume blocks in training, how to effectively prepare for events, and the significance of setting personal goals and accountability in athletic training. The conversation emphasizes the need for individualized coaching to optimize performance and adapt training to each athlete's unique needs.
Takeaways
A volume block can help break through training plateaus.
Gradually increasing weekly training volume is often more effective than a single high-volume week.
Zone two training is crucial during volume blocks to manage intensity and recovery.
Volume blocks should be structured carefully to avoid burnout and overtraining.
It's important to consider personal schedules and commitments when planning volume training.
A volume block is not a magical solution; consistent training is key to improvement.
Rest weeks are essential after significant volume increases to allow for recovery.
Understanding the difference between volume and intensity blocks is vital for training success.
The ultimate goal should guide the structure of training blocks.
Monitoring performance after a volume block helps assess its effectiveness. Choosing the right periodization depends on the specific event you're training for.
Block periodization with volume is ideal for endurance events.
Experimenting with intensity blocks can help break through training plateaus.
Consistency in increasing training volume is crucial for performance improvement.
Periodizing intensity types in training can prevent plateaus.
Training camps are effective for high-volume training.
Recovery time is essential after high-volume training blocks.
Incorporating intensity before race day is important to avoid flat legs.
Setting personal goals and accountability can enhance training effectiveness.
Hiring a coach can provide personalized training strategies.
Titles
Mastering Volume Training for Peak Performance
Breaking Through Plateaus with Volume Blocks
The Art of Structuring a Volume Training Week
Sound Bites
"Volume block is kind of like that guy..."
"Volume block is not a magical key..."
"You better get more than 15 hours..."
"You want to know at the end of it..."
"Training camps have been around forever."
"There's no blanket program for training."
Chapters
00:00 Setting the Stage for Volume Training
04:13 Understanding Volume Blocks and Their Purpose
12:32 Structuring a Volume Block Week
17:17 When to Choose Volume Over Intensity
18:16 Choosing the Right Periodization for Training
26:01 Volume Blocks and Event Preparation
29:38 Setting Goals and Accountability in Training
Thursday Dec 05, 2024
Thursday Dec 05, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about returning to training after forced time off, late season base training, and the balance between less but more and more but less.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
training, health, winter fitness, endurance, cycling, recovery, athlete, training plan, aerobic base, intensity
Summary
In this conversation, Adam and Kaitlyn discuss various training strategies for athletes recovering from health issues and those facing seasonal challenges. They emphasize the importance of gradual progression in training volume, especially for older athletes, and explore how to maintain fitness during winter months. The discussion also covers the balance between training intensity and volume, providing insights on how to optimize training schedules for endurance events.
Takeaways
It's crucial to gradually build back up to training volume after a break.
Older athletes should prioritize recovery and avoid jumping back into high volume training too quickly.
Maintaining fitness during winter can be achieved through strategic indoor training and outdoor rides when possible.
A proper off-season is essential for mental and physical recovery.
Mixing longer rides with shorter, more intense sessions can enhance training effectiveness.
Consistency in training is key, but quality should not be sacrificed for quantity.
Utilizing favorable weather conditions for training can help maintain fitness levels.
Building an aerobic base is a long-term process that accumulates over years.
Training plans should be flexible to accommodate personal schedules and life events.
It's important to listen to your body and adjust training intensity based on how you feel.
Chapters
00:00 Navigating Health and Training After Setbacks
06:22 Maintaining Fitness Through Winter Training
19:51 Optimizing Training Volume and Intensity
Thursday Nov 28, 2024
Thursday Nov 28, 2024
Happy Thanksgiving everyone. Enjoy this rerun episode from this time in 2023.
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve actually got a guest on the show. We brought in fellow Ignition coach, Curtis Tolson, who shares some wisdom from his long journey through this sport and brings a new perspective to the show. We start with a couple listener questions on how to account for your training over the holiday break and what an alternative base season could look like, before diving into a year-end question I raised on how to go about reviewing your season to determine overall success.
Today’s show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alright, let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
Thursday Nov 21, 2024
Thursday Nov 21, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking addressing performance discrepancies between riding on flat terrain vs climbs and whether or not three-a-days should be part of your time-crunched training strategy.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
cycling, training, performance, climbing, flat, endurance, structured training, lactate clearance, power output, cycling fitness, workout volume, training sustainability, quality training, weekly volume, virtual coaching, endurance training, athlete performance, training strategies, cycling, fitness
Summary
In this conversation, the hosts discuss the challenges faced by a master's cyclist, Peter, who excels in climbing but struggles on flat terrains. They explore various factors affecting performance, including aerodynamics, cadence, and positioning within a group. The discussion transitions to training strategies, emphasizing the importance of structured workouts and maximizing training volume effectively. The hosts provide insights on how to improve flat performance and the benefits of specific training sessions, such as lactate clearance workouts, to enhance endurance and power output. In this conversation, the hosts discuss the balance between workout volume and sustainability, emphasizing the importance of quality training over sheer quantity. They explore the significance of weekly volume in an athlete's training regimen and suggest innovative strategies for fitting training into busy schedules. The discussion also touches on the potential benefits of virtual coaching and community engagement in enhancing the training experience.
Takeaways
Peter excels in climbing but struggles on flat terrains.
Aerodynamics play a crucial role in flat performance.
Positioning in a group can significantly impact cycling efficiency.
Cadence and leg strength may affect performance on flats.
Structured training can help improve weaknesses in cycling.
Lactate clearance workouts are beneficial for endurance.
Training on flats is essential for overall cycling performance.
Mental toughness is key in competitive cycling.
Maximizing training volume can lead to better results.
Finding effective training strategies is crucial for improvement. Three workouts a day can be unsustainable.
Quality training sessions are more beneficial than quantity.
Weekly volume is crucial for athlete performance.
Two hours of zone two training is more effective than one hour.
Innovative training strategies can help busy athletes.
Virtual coaching can enhance athlete engagement.
Balancing training with personal life is essential.
Mental aspects of training time management are important.
Sustainability in training leads to better long-term results.
Community support can motivate athletes in their training.
Titles
Climbing vs. Flat Performance: The Cycling Dilemma
Maximizing Your Cycling Training: Strategies for Success
Understanding Aerodynamics in Cycling
Sound Bites
"You don't get the chance to stop."
"Three workouts a day is a lot."
"I want my weekly volume to be increasing."
"Quality over quantity."
"You can get in that extra volume."
"It's like a virtual spin class."
"It's just not worth it at that point."
Chapters
00:00
Understanding Climbing vs. Flat Performance
14:48
Maximizing Training Volume Effectively
20:12
Balancing Workout Volume and Sustainability
23:12
Quality vs. Quantity in Training Sessions
26:20
The Importance of Weekly Volume in Training
30:46
Innovative Training Strategies for Busy Schedules
32:05
Virtual Coaching and Community Engagement
Thursday Nov 14, 2024
Thursday Nov 14, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about ways to allocate extra time you have available for training and also what it takes to get to the elite level.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/
The following was generated using Riverside.fm AI technologies
Keywords
training volume, intensity, endurance, cycling, performance, recovery, heat adaptation, coaching, FTP, racing, aerobic training, elite racing, power-to-weight ratio, training volume, VO2 testing, cycling performance, endurance training, interval training, fitness goals, cross training
Summary
In this conversation, the hosts discuss training strategies for endurance athletes, focusing on how to maximize performance leading up to key events. They explore the benefits of high volume training blocks versus intensity training, the importance of recovery, and the impact of training schedules on performance. The discussion also touches on the significance of heat adaptation and the role of coaching in achieving athletic goals. In this conversation, the hosts discuss the importance of maintaining aerobic training during work schedules, the commitment required for elite racing, and the significance of power-to-weight ratios in cycling performance. They emphasize the need for consistent training, the evaluation of training volume and intensity, and the role of VO2 testing in understanding an athlete's potential. The conversation also highlights the necessity of variety in training to achieve optimal performance.
Takeaways
High volume training blocks can significantly enhance performance.
It's essential to balance volume and intensity in training.
Recovery is crucial, especially for older athletes.
Heat adaptation can be beneficial but should be timed carefully.
Training schedules should allow for consistent riding to maintain blood volume.
Experimenting with different training approaches is necessary for improvement.
A coach can provide accountability and objective feedback.
Athletes should not fear trying new training methods before events.
Maintaining fitness during work schedules can be challenging but is vital.
Understanding personal limits and recovery needs is key to training success. Aerobic training is crucial even during busy work schedules.
Elite racing requires a significant commitment to training.
Power-to-weight ratio is essential for competitive cycling.
Different racing styles demand different training approaches.
Consistent training is key to improving performance.
Training volume and intensity should be evaluated regularly.
VO2 testing can provide insights but may not be necessary for all athletes.
Variety in training is important to avoid plateaus.
Cross-training can be beneficial for overall fitness.
Setting realistic goals based on current performance is vital.
Titles
Chapters
00:00
Maximizing Training Volume for Upcoming Events
12:07
Balancing Volume and Intensity in Training
22:24
Assessing Training Schedules and Goals
29:00
Commitment to Elite Racing Goals
33:51
The Importance of Consistent Training
40:57
Variety in Training for Optimal Performance
Thursday Nov 07, 2024
Thursday Nov 07, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about ways to use RPE to your advantage and ideas for making those long Z2 rides more fun.
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
heart rate, power, RPE, aging athletes, performance testing, training metrics, lactate monitoring, endurance training, FTP, fatigue, athlete recovery, zone two training, endurance rides, motivation, cycling tips, aging athletes, training strategies, podcast recommendations, cycling community, workout rewards
Summary
In this conversation, the hosts discuss the complexities of training metrics for aging athletes, focusing on the balance between heart rate, power, and RPE (Rate of Perceived Exertion). They explore how these metrics can change with age, the impact of fatigue on performance testing, and the importance of consistency in training. The conversation also touches on the potential of lactate monitoring as a new tool for athletes and emphasizes the need for a multifaceted approach to training metrics. In this conversation, the hosts discuss various aspects of training for athletes, particularly focusing on the aging process and how it affects recovery. They explore strategies to keep training engaging, especially during zone two rides, and emphasize the importance of motivation through podcasts and rewards. Additionally, they highlight the benefits of planning routes and riding with others to enhance the cycling experience.
Takeaways
Heart rate may be more relevant than power for older athletes.
RPE can change as athletes age, affecting workout comparisons.
Fatigue significantly impacts performance testing results.
Using RPE can help athletes gauge their effort more intuitively.
Consistency in training is more important than perfection.
Lactate monitoring could provide deeper insights into performance.
A multifaceted approach to training metrics is essential.
Listening to your body is crucial for recovery and performance.
Power zones should be adjusted based on daily performance.
Training should focus on functional overreaching for improvement. Recovery takes longer as athletes age.
Training strategies should be individualized.
Zone two rides can be made engaging without adding intensity.
Podcasts can make long rides more enjoyable.
Using rewards can motivate athletes during training.
Planning interesting routes can enhance the riding experience.
Riding with friends can make long rides feel shorter.
Mixing up training methods can prevent boredom.
Autonomy in training can empower athletes.
Incorporating fun elements into training can improve performance.
Titles
Navigating Training Metrics for Aging Athletes
The Heart Rate vs. Power Debate
RPE: A Changing Metric for Older Athletes
Understanding Fatigue in Performance Testing
Sound Bites
"RPE changes as you age."
"RPE is a measure of what was."
"Not every day is going to be perfect."
"Lactate monitoring is on the horizon."
"Multiple metrics are better than one."
"It's so individual."
"I like using the reward system."
"Grab a buddy to go out and ride with."
Chapters
00:00
Heart Rate vs. Power: The Aging Athlete's Dilemma
02:58
Understanding RPE and Its Evolution with Age
06:08
The Role of Fatigue in Performance Testing
08:50
RPE as a Training Metric: Balancing Power and Perception
12:01
The Importance of Consistency in Training
14:56
Exploring Lactate Monitoring and Its Implications
18:13
The Multifaceted Approach to Training Metrics
25:46
Aging and Recovery in Athletes
28:05
Making Zone Two Rides Engaging
31:59
Using Podcasts and Rewards for Motivation
36:32
The Power of Route Planning and Social Riding
Thursday Oct 31, 2024
Thursday Oct 31, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about Gran Fondo style training and how to incorporate fun rides into your program.
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
Gran Fondo, training plan, reverse periodization, fun rides, cycling training, endurance, heat training, mountain biking, intensity, athlete coaching
Summary
In this conversation, the hosts discuss how to effectively structure a six-month training plan for a Gran Fondo, emphasizing the importance of specificity in training and the benefits of reverse periodization. They also explore the role of fun rides in a training schedule, highlighting the need for balance between intensity and enjoyment in cycling. The discussion includes practical tips for incorporating heat training and descending practice into the training regimen.
Takeaways
Training for a Gran Fondo requires a structured plan.
Specificity in training is crucial for performance.
Reverse periodization can be beneficial during winter months.
Comfort with descending is important for race day.
Fun rides are essential for maintaining motivation.
Not all fun rides will fit neatly into a training plan.
Coaches should allow flexibility for fun rides.
Intensity can be balanced with enjoyment in cycling.
Heat training can be incorporated easily into workouts.
The importance of intrinsic motivation in cycling.
Titles
Mastering Gran Fondo Training
How to Prepare for a Gran Fondo
Sound Bites
"How would you structure a six month training plan?"
"Your training should always be specific to the demands."
"Reverse periodization makes sense for winter training."
Chapters
00:00
Structuring a Gran Fondo Training Plan
11:04
Reverse Periodization and Training Specificity
20:59
Incorporating Fun Rides into Training
28:03
Balancing Intensity and Enjoyment in Cycling
Friday Oct 25, 2024
Friday Oct 25, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re discussing various ways to break through that dreaded FTP plateau and also sharing our thoughts on high intensity interval training during the off-season.
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
Keywords
FTP, cycling, training volume, intensity, overtraining, goal setting, maintenance intensity, older athletes, VO2 max, endurance
Summary
In this conversation, Adam and Dylan discuss strategies for increasing Functional Threshold Power (FTP) in cycling, particularly for athletes who feel stuck at a plateau. They emphasize the importance of training volume, the need to change training intensity and structure, and the significance of setting realistic goals. The discussion also covers the risks of overtraining, the necessity of maximizing training time, and the role of maintenance intensity for older athletes during the off-season.
Takeaways
Increasing FTP requires more training volume.
Plateaus often result from insufficient training intensity.
Changing training structure can help overcome stagnation.
Realistic goal setting is crucial for motivation.
Overtraining can lead to fatigue and stagnation.
Maximizing training time can yield better results.
Older athletes should maintain intensity to prevent decline.
Maintenance intensity can be beneficial during off-season.
VO2 max sessions should be included for maintenance.
Training camps can help overload the system effectively.
Titles
Avoiding Burnout in Training
Breaking Through FTP Plateaus
Sound Bites
"You need to be riding more."
"You will never get to 400 watts doing less than 10 hours a week."
"You can't just keep doing the same thing for five years."
Chapters
00:00
Understanding FTP and Training Goals
02:56
The Importance of Training Volume
06:09
Changing Training Intensity and Structure
09:01
Realistic Expectations and Goal Setting
11:47
Avoiding Overtraining and Fatigue
14:45
Maximizing Training Time and Efficiency
18:02
Exploring High-Intensity Work in Off-Season
30:07
Maintenance Intensity for Older Athletes
Thursday Oct 17, 2024
Thursday Oct 17, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about maximal vs marginal training gains.
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!
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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
science, training, maximal gains, marginal gains, recovery, nutrition, cycling, performance, periodization, athlete, FTP, training, recovery, periodization, strength training, advanced techniques, metrics, gut training, heat adaptation, altitude training, race specificity, supplements
Summary
In this conversation, the hosts delve into the latest scientific findings, particularly in the realm of training and performance. They discuss the distinction between maximal and marginal gains in training, emphasizing the importance of focusing on foundational aspects such as frequency, volume, and intensity before delving into more niche strategies. The conversation also highlights the critical role of recovery, nutrition, and sleep in optimizing athletic performance, suggesting that these elements may take precedence over training intensity and volume. In this conversation, the speakers discuss various aspects of training for endurance sports, focusing on maximizing FTP gains, the importance of periodization, and the role of strength training. They explore advanced training techniques, the significance of tracking progress through metrics, and the niche areas of gut, heat, and altitude adaptation. The conversation also touches on race specificity and the impact of supplements on performance, concluding with a reflection on the overall training approach.
Takeaways
Staying updated with new scientific findings is crucial for athletes.
Maximal gains in training should be prioritized over marginal gains.
Frequency, volume, and intensity are the foundational elements of training.
Recovery and nutrition are essential for optimal performance.
Sleep quality significantly impacts athletic performance.
Increasing training volume can lead to better fitness outcomes.
Athletes often overlook the importance of recovery in their training.
Fatigue management is key to maintaining training effectiveness.
Periodization is an important aspect of training strategy.
Balancing training intensity with recovery is vital for long-term success. Not if they don't train. If they don't train, their FTP won't go up at all.
Training is like for the long haul.
Periodization is how your training changes over time.
Strength training is the next thing I'm reaching for.
Altitude training is more important than gut training.
Heat adaptation is more important than altitude adaptation.
People overestimate how much altitude training gives you.
Supplements rank low on the list of gains.
Get your annual blood work, kids.
That was a long episode.
Titles
Maximal Gains: The Key to Training Success
Unlocking the Latest in Science for Athletes Strength Training: A Key Component
Exploring Advanced Training Techniques
Sound Bites
"What's new in science?"
"Maximal versus marginal gains in training."
"You can't make up for volume by doing more intensity."
"Their FTP is gonna go up a boatload."
"Training is like for the long haul."
"Periodization is how your training changes over time."
Chapters
00:00
Exploring New Scientific Findings
02:10
Maximal vs Marginal Gains in Training
19:47
The Importance of Recovery and Nutrition
29:13
Maximizing FTP Gains Through Training and Recovery
30:44
The Importance of Periodization in Training
31:47
Strength Training: A Key Component
32:16
Exploring Advanced Training Techniques
35:20
Tracking Progress: The Role of Metrics
36:57
Niche Training: Gut, Heat, and Altitude Adaptation
38:39
Race Specificity and Its Impact on Training
40:56
The Role of Supplements in Performance