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 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!
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
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
Thursday Oct 10, 2024
Thursday Oct 10, 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 how to turn those commuter junk miles into high quality riding and difference aspects of heat training.
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
cycling, training, endurance, heat acclimation, ultra events, commuting, FTP, marathon, performance, recovery
Summary
In this conversation, Adam and Kaitlyn discuss various training strategies for cyclists and runners, focusing on how to maximize commuting miles for training, prepare for ultra events, and acclimate to heat conditions. They provide personalized advice to listeners, emphasizing the importance of recovery, intensity management, and nutrition during training. The discussion highlights the balance between structured workouts and enjoying the process of training, as well as practical tips for adapting to different environmental conditions.
Takeaways
Enjoy your commute and make it easier, not harder.
Balance intensity and recovery in your training schedule.
Commuting miles can be valuable training time.
Heat acclimation is crucial for endurance events.
Mix in threshold training for better performance.
Use heat training strategically during recovery weeks.
Consider nutrition strategies for hot conditions.
Practice race day nutrition during training.
Adjust intensity based on environmental conditions.
Running can be enjoyable without strict metrics.
Titles
Enjoying the Process of Training
Effective Heat Training Techniques
Sound Bites
"How can Scott make the most out of his commutes?"
"Just enjoy that commute."
"Make sure you're recovering enough."
Chapters
00:00
Maximizing Commuting Miles for Training
13:10
Preparing for Ultra Events: Training Insights
25:02
Heat Acclimation Strategies for Endurance Events
Thursday Oct 03, 2024
Thursday Oct 03, 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 high intensity training and it’s effect on sleep hygiene, before giving our recommendations on power meter options for training on gravel.
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
Article referenced:
https://www.lesmills.com/us/fit-planet/fitness/hiit-and-sleep/#:~:text=You%20may%20think%20that%20exhausting,it%20can%20do%20the%20reverse!
Keywords
sleep quality, CPAP machine, core temperature, high-intensity training, power meters, gravel bikes, sleep hygiene, athlete recovery, sleep apnea, training volume
Summary
In this episode, Adam and Kaitlyn discuss various aspects of sleep quality, including the impact of high-intensity training on sleep, the importance of sleep hygiene, and the role of CPAP machines in improving sleep for those with sleep apnea. They also explore the significance of core temperature regulation for better sleep and delve into the topic of power meters for gravel bikes, weighing the pros and cons of different types of power meters.
Takeaways
Sleep quality is crucial for overall health and performance.
CPAP machines can significantly improve sleep for those with apnea.
Core temperature regulation plays a vital role in sleep quality.
High-intensity training can negatively impact sleep if not managed properly.
Cortisol levels can affect sleep quality and recovery.
Power meter pedals may not provide consistent readings compared to other options.
Understanding sleep cycles can help improve sleep hygiene.
Listening to your body is essential for health and performance.
Sleep is the best recovery method for athletes.
Choosing the right power meter depends on individual needs and bike setup.
Titles
How CPAP Machines Transform Sleep
Regulating Sleep: Tips for Athletes
Sound Bites
"Sleep is so important."
"I feel like a new person."
"Sleep hygiene seems to be trending."
Chapters
00:00 Introduction and Listener Engagement
01:21 Understanding Sleep Quality and Its Importance
05:22 The Role of CPAP Machines in Sleep Improvement
09:12 Core Temperature Regulation and Sleep
16:19 High-Intensity Training and Sleep Correlation
24:24 Exploring Power Meters for Gravel Bikes
Thursday Sep 26, 2024
Thursday Sep 26, 2024
Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about training to reach peak fitness, how to reduce fatigue cramps in racing, and benefits of creatine for cycling performance.
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
peaking methods, endurance training, cramping, creatine, race performance, cycling, training strategies, athlete coaching, fitness, endurance racing
Summary
In this conversation, Adam and Dizzle discuss various training strategies for endurance athletes, focusing on peaking methods, addressing cramping issues, and the role of creatine in performance. They explore how unstructured training can benefit athletes, the importance of race-like efforts, and the physiological aspects of cramping during long races. Additionally, they delve into the benefits of creatine supplementation for short, intense racing disciplines and its impact on performance.
Takeaways
Peaking is not just for one day; it's a phase.
Maintaining volume after peaking can enhance performance.
Unstructured training can help athletes feel fresher and more confident.
Cramping often results from fatigue rather than hydration issues.
Incorporating race-like efforts in training is crucial for endurance athletes.
Creatine can be beneficial for short, intense racing disciplines.
Weight gain from creatine is often just water retention.
Race experiences help athletes adapt to unknown challenges.
Durability workouts can improve performance in long races.
Fueling becomes more important during extended efforts.
Titles
Mastering Peaking Methods for Endurance Athletes
The Power of Creatine: Boosting Race Performance
Sound Bites
"I feel way fitter and more confident now."
"You need to ride 50 miles just endurance."
"I think it is beneficial to take it for those disciplines."
Chapters
00:00 Peaking Methods and Training Strategies
11:38 Addressing Cramping in Endurance Racing
21:08 The Role of Creatine in Performance
Thursday Sep 19, 2024
Thursday Sep 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 discussing methods for finding max HR, addressing cycling-induced back pain, and periodization alternatives for working professionals.
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
maximum heart rate, cycling, back pain, training plans, amateur cyclists, heart rate monitor, lactate threshold, strength training, aerobic capacity, cycling injuries
Summary
In this conversation, the hosts discuss various aspects of cycling training, focusing on how to determine an athlete's maximum heart rate, addressing common issues like back pain while cycling, and the importance of flexibility in training plans for amateur cyclists. They emphasize the significance of understanding heart rate zones, the role of strength training, and the necessity of building aerobic capacity for improved performance.
Takeaways
Finding maximum heart rate can be challenging and may require specific tests.
Heart rate monitors can sometimes give inaccurate readings during training.
Lactate threshold heart rate is often more useful than maximum heart rate for training.
Back pain while cycling can stem from various issues, including hip mobility.
Strength training should target specific deficiencies to avoid imbalances.
Shorter crank lengths can help alleviate back pain for some cyclists.
Mobility exercises are crucial for addressing underlying issues related to back pain.
Amateur cyclists should focus on building aerobic capacity rather than just intensity.
Training plans should be flexible to accommodate life changes and availability.
It's common for athletes to overestimate their training capacity.
Titles
Conquering Back Pain: Solutions for Cyclists
Flexible Training Plans for the Everyday Cyclist
Sound Bites
"What is the best way to find an athlete's maximum heart rate?"
"If your max that you've seen is 196, then 140s for your hard efforts is way too low."
"I highly doubt David's power meter is off to the point where he'd be doing too low of power."
Chapters
00:00 Understanding Maximum Heart Rate in Athletes
13:50 Addressing Back Pain While Cycling
27:57 Training Flexibility for Amateur Cyclists
Thursday Sep 12, 2024
Thursday Sep 12, 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 how to monitor zone two guidelines, possible research topics for students, and training without power metrics.
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 how to properly adjust zone two training and explore the use of heart rate variability (HRV) monitoring devices. They also provide insights into the Norwegian method of training, which involves more low-intensity zone two training. The hosts emphasize the importance of balancing volume and intensity in training and suggest conducting a study on different zones of zone two training. They also discuss the psychological aspects of endurance training and the correlation between delayed gratification and success. The conversation covers various topics related to psychological aspects of training and the use of metrics in training. The hosts discuss the idea of manipulating feedback to see how it affects performance, the use of power meters and heart rate monitors in interval workouts, and the importance of listening to your body and using RPE (Rate of Perceived Exertion) as a training tool. They also touch on the potential drawbacks of relying too heavily on data and the benefits of training without metrics.
Keywords
zone two training, heart rate variability, Morpheus, Norwegian method, volume vs intensity, psychological aspects of endurance training, delayed gratification, psychological aspects, training, feedback manipulation, power meters, heart rate monitors, interval workouts, RPE, Rate of Perceived Exertion, data reliance
Takeaways
Adjusting zone two training can be done using heart rate variability (HRV) monitoring devices like Morpheus.
The Norwegian method of training involves more low-intensity zone two training.
Balancing volume and intensity is crucial for effective training.
Conducting a study on different zones of zone two training can fill a gap in the literature.
Psychological aspects, such as self-control and delayed gratification, play a role in endurance training success. Manipulating feedback can be an interesting experiment to see how it affects performance.
Using power meters and heart rate monitors can be helpful in interval workouts, but RPE is also a valuable training tool.
Don't let the metrics overwhelm you and prevent you from training. Trust your body and listen to how you're feeling.
Training without metrics can be a liberating and enjoyable experience.
Relying too heavily on data can be a crutch and may prevent you from fully tuning in to your body's signals.
Titles
Balancing Volume and Intensity in Training
The Norwegian Method: More Low-Intensity Zone Two Training The Value of RPE as a Training Tool
The Drawbacks of Relying Too Heavily on Data
Sound Bites
"How to properly adjust your zone two training"
"The use of heart rate variability (HRV) monitoring devices"
"The Norwegian method: more low-intensity zone two training"
"Manipulating feedback and seeing how it affects future performance."
"Garmin and Wahoo, the first one of them that can get RPE on your bike computer, they're gonna blow everybody out of the water."
"Don't let the metrics overwhelm you to the point where it paralyzes you."
Chapters
00:00 Properly Adjusting Zone Two Training and HRV Monitoring Devices
11:35 Conducting a Study on Different Zones of Zone Two Training
29:20 The Value of RPE as a Training Tool
35:20 The Drawbacks of Data Reliance
Thursday Sep 05, 2024
Thursday Sep 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 discussing how to incorporate intensity into a mountain bikers training plan, ways to improve ability to execute tempo intervals, and we end with some lighthearted follow up discussion on sleep tactics.
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 Kaitlyn discuss how mountain bikers can incorporate intensity and structured workouts into their training plans. They explore the idea of using mountain bike sessions as intensity days and provide insights on how to structure these rides. They also discuss the importance of handling the bike at high heart rates and the benefits of specific, targeted intensity workouts. In the second part of the conversation, they address the challenge of maintaining heart rate within the tempo zone during long intervals and provide strategies to improve efficiency. They also discuss the limitations of different training metrics and the importance of adjusting workouts based on external factors like core temperature and altitude. The conversation ends with a lighthearted discussion on podcasts to fall asleep to.
Keywords
mountain biking, intensity, structured workouts, heart rate, tempo, efficiency, training metrics, core temperature, altitude, podcasts
Takeaways
Mountain bikers can incorporate intensity into their training by using mountain bike sessions as intensity days.
Efficiency while descending is important for mountain bike racing, so it's beneficial to practice handling the bike at high heart rates.
Long tempo intervals can be challenging to maintain heart rate within the tempo zone, but strategies like adjusting power, using RPE, and chunking the workout can help improve efficiency.
Different training metrics have their limitations, and it's beneficial to consider multiple metrics and consult with a coach for a holistic approach.
External factors like core temperature and altitude can affect performance during workouts, and adjustments may be necessary.
Listening to podcasts that are interesting but not too engaging can help with sleep latency by keeping the mind focused and preventing wandering thoughts.
Titles
Podcasts to Fall Asleep to: Finding the Right Balance
Strategies to Improve Efficiency in Long Tempo Intervals
Sound Bites
"Does mountain biking slot into endurance rides or intensity days?"
"Intensity days should be structured and specific"
"Trail days can have more structure than just riding hard"
Chapters
00:00 Incorporating Intensity and Structured Workouts for Mountain Bikers
03:12 Efficiency and Handling at High Heart Rates in Mountain Biking
09:22 Strategies to Improve Efficiency in Long Tempo Intervals
14:06 Considerations for Training Metrics and External Factors
32:39 Podcasts to Fall Asleep to: Finding the Right Balance
Thursday Aug 29, 2024
Thursday Aug 29, 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 whether or not acclimatizing for altitude can be substituted with heat training and how to best execute VO2max intervals.
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
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The following was generated using Riverside.fm AI technologies
Summary
The conversation discusses the use of heat acclimation as a substitute for altitude training. The coaches agree that heat acclimation can be a good alternative if altitude training is not possible. Both heat and altitude acclimation increase blood volume, which can help with performance at altitude. However, heat acclimation should not be seen as a replacement for altitude acclimation, as the effects are not as significant. The coaches also discuss the stress on the nervous system during heat and altitude acclimation, and the importance of managing intensity during workouts. They also touch on the genetic variation in response to altitude and the potential benefits of heat acclimation over altitude acclimation. The conversation then transitions to discussing VO2 max intervals and how to approach them. The coaches advise against taking breaks in the middle of intervals and recommend adjusting the power target if necessary. They also emphasize the importance of pacing and mental strategies to push through the challenging moments of VO2 max intervals.
Keywords
heat acclimation, altitude training, blood volume, nervous system, intensity, genetic variation, VO2 max intervals, pacing, mental strategies
Takeaways
Heat acclimation can be a substitute for altitude training if altitude acclimation is not possible.
Both heat and altitude acclimation increase blood volume, which can benefit performance at altitude.
Managing intensity during heat and altitude acclimation is important to avoid excessive stress on the nervous system.
There is genetic variation in response to altitude, and individual differences should be considered when planning acclimation strategies.
During VO2 max intervals, it is important to pace yourself and avoid taking breaks in the middle of intervals.
Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals.
Titles
Genetic Variation in Response to Altitude
Heat Acclimation vs. Altitude Training: Pros and Cons
Sound Bites
"Heat acclimation and altitude acclimation increase blood volume."
"The effects of heat and altitude acclimation are not as significant as altitude acclimation alone."
"Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals."
Chapters
00:00 Heat Acclimation vs. Altitude Training
09:07 Managing Intensity and Stress during Acclimation
12:01 Genetic Variation in Response to Altitude
19:34 Approaching VO2 Max Intervals