The Matchbox - A Cycling Podcast

Episode 104 - Cram/Panic Training and How to Balance Training While Working a Manual Labor Job

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 some strategies that can be implemented to improve your chances of success with last minute cram or panic training, as well as some best practices for balancing your training while also working  a labor-intensive job.
 
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 training for single speed racing and preparing for a mountain bike race with steep climbs. They provide advice on specific training strategies, including low cadence work and gear selection. They also emphasize the importance of getting comfortable on a single speed bike and developing skills specific to single speed racing. In this conversation, the hosts discuss the challenges faced by a cyclist who has a physically demanding job in construction. They provide suggestions on how to balance training and work, including fueling properly, staying hydrated, and timing nutrient intake. They also recommend structuring the training week with two intensity days on work days and longer endurance rides on weekends. The hosts emphasize the importance of rest and recovery, and acknowledge that the nature of the job may make it difficult to fully recover. They also highlight the advantage of being a crit racer with a limited training schedule.
 

Episode 103 - Sauna vs Heat Training Protocols, Trainer vs Outdoor Time, Single vs Dual-Sided Power Meters

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 using saunas for heat adaptation, is trainer time really worth more than riding outside, and single vs dual-sided power meters.
Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.
As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
Summary
The conversation covers topics related to heat adaptation through sauna use, the effectiveness of riding in the heat versus using a sauna, the value of dual-sided power meters versus single-sided power meters, and the importance of power balance in training. The hosts discuss the frequency and duration of sauna sessions for heat adaptation, the impact of heat on workout quality, and the potential benefits of sauna use for altitude acclimation. They also address the question of whether riding in the heat or using a sauna is more effective for heat adaptation. In terms of power meters, they discuss the accuracy and reliability of dual-sided power meters and the potential discrepancies between left and right power. They also consider the impact of different types of power meters on data analysis and coaching decisions.
Keywords
heat adaptation, sauna use, riding in the heat, dual-sided power meters, single-sided power meters, power balance
Takeaways
Riding in the heat is more effective for heat adaptation than using a sauna when not riding.
For heat adaptation, it is recommended to ride during the hottest part of the day for endurance rides and use the sauna on lower intensity days.
Sauna protocols for heat adaptation may involve daily sauna sessions in the first week, followed by less frequent sessions.
The use of contrast therapy, such as a cold shower after a sauna session, may help reduce the effects of heat adaptation on sleep.
The accuracy and reliability of power meters vary, and dual-sided power meters are generally preferred for more accurate power data.
Power balance discrepancies between left and right legs may be more relevant in cases of injury or pain, and consistency in power measurement is important for accurate data analysis.
Titles
Sauna Protocols for Heat Adaptation
The Effectiveness of Dual-Sided Power Meters
Sound Bites
"Embrace the heat, ride during the hottest part of the day."
"The most effective way to use the sauna is immediately after the ride."
"60 minutes on the trainer is 60 minutes, you didn't create more time out of nowhere."
Chapters
00:00 Heat Adaptation: Riding in the Heat vs. Sauna Use
03:52 Sauna Protocols for Heat Adaptation
08:23 The Effectiveness of Dual-Sided Power Meters
14:03 Considerations for Power Balance in Training

Episode 102 - Bottles vs Hydration Pack and Low Calorie Density Foods

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the best strategies for carrying your fluids and nutrition on the bike as well as low calorie density foods.
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  
Matchbox Patreon: The Matchbox Patreon
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
The following was generated using Riverside.fm AI technologies
 
Summary
The conversation discusses the use of bottles versus backpacks for endurance cycling events, specifically focusing on the Leadville race. The hosts provide their insights and experiences on the topic, considering factors such as aid station accessibility, hydration needs, and temperature conditions. They also touch on the idea of using insulated bladders and the convenience of swapping out bladders in a hydration pack. The conversation concludes with a brief mention of another question from a listener about episode numbers. The conversation discusses the concept of low calorie density foods and how they can help with weight loss and performance. Dylan shares examples of low calorie density meals, such as oatmeal with berries for breakfast and rice, beans, and vegetables for lunch or dinner. The importance of order of operation in eating low calorie density foods is also highlighted. The conversation concludes with a humorous exchange about Dylan's supposed love for barbecue sauce. Overall, the conversation provides insights into how to incorporate low calorie density foods into a cyclist's diet.
 
Keywords
bottles, backpacks, Leadville, endurance cycling, hydration, aid stations, temperature, insulated bladders, swapping bladders, episode numbers, low calorie density foods, weight loss, performance, examples, oatmeal, berries, rice, beans, vegetables, order of operation, barbecue sauce
 
Takeaways
For longer endurance rides or races like Leadville, using both bottles and a backpack is common.
Consider the accessibility of aid stations and the time between them when deciding where to store carbs and water.
Putting hydration mix or carb mix in the backpack and water in the bottles is a convenient option.
Having at least one bottle of clear water is useful for purposes other than hydration.
Insulated bladders and DIY solutions for carrying hydration are worth exploring.
Pay attention to the correct proportion of water and mix when using a hydration pack. Low calorie density foods can help with weight loss and performance.
Examples of low calorie density meals include oatmeal with berries and rice, beans, and vegetables.
Order of operation in eating low calorie density foods is important.
Barbecue sauce can make low calorie density foods more palatable.
 
Titles
DIY Solutions for Carrying Hydration on Long Rides
Exploring the Idea of Insulated Bladders for Cycling Examples of Low Calorie Density Meals for Cyclists
Making Low Calorie Density Foods More Palatable with Barbecue Sauce
Sound Bites
"I'm wondering for Leadville if it would be better to have the Camelback filled with carbs and carbs mix and the bottles filled with water because there are times at Leadville which is difficult to get to your bottles."
"I'm always a proponent in that case of putting the hydration mix or your high carb drink mix in your pack."
"If your plan is not to have any pure water on your bike, then it doesn't matter, right? Cause you're going to put hydration mix or carb mix in both."
"Okay, so like breakfast is the same for me every single morning I do oatmeal and it's not just, it's not just oatmeal. I add, I actually add a bunch of stuff to it. I add, I add peanut butter. I had flax seed. I had chia seed. I berries, blueberries, raspberries, blackberries, banana."
"Mm -hmm. yeah, like, anyway, my go -to is like rice, beans, ton of vegetables. I also put a ton of spices on it, then put a ton of barbecue sauce on it. That's probably, other than oatmeal, that's probably my second most consumed meal."
 
Chapters
00:00 Bottles vs. Backpacks for Endurance Cycling
04:29 Optimizing Hydration Strategies for Leadville
06:30 Using Ice and Insulated Bladders
14:26 Swapping Bladders in a Hydration Pack
19:18 DIY Solutions and Proper Proportions
27:32 The Relationship Between Weight Loss and Performance
33:46 Examples of Low Calorie Density Meals
36:32 Making Low Calorie Density Foods More Palatable

RERUN | Episode 18 - Altitude Training

Howdy friends. Welcome back to episode 18 of The Matchbox podcast presented by Ignition Coach Co. I’m your host Adam Saban and I’ve got a bit of an update to provide for y’all this week. I’m sad to announce that my co-host, Andrew Giniat, is no longer with us. No, not like that, he’s just decided to part ways with Ignition Coach Co in lieu of another career opportunity presented to him. SO, until we can find a steady replacement, it’ll just be Dylan, Drew, and myself on the show. So this week we’re covering the topic of altitude training and acclimation protocols. With some big races at even bigger elevations, we figured this was a timely topic. If you’re racing MTB Nationals, Telluride 100, Leadville, SBT, etc, stay tuned to hear our takes on the different approaches you can take to prep for events like these. As always, if you like what you hear share this with your friends and leave us a 5 star review. If you want us to cover a training-related topic in a future episode you can drop an email to info@ignitioncoachco.com with title The Matchbox Podcast or send us a DM through the Ignition instagram page. Alright, let’s get into it. 
 
Matchbox Patreon: The Matchbox Patreon
 
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ 
 
 
 

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

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

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

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

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

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

Episode 98 - Determining Potential

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

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

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

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

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