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 camps in the lead up to A races and whether the polarized training method is appropriate even for time-crunched athletes. 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 the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/

Episode 143 - Grip Strength, Recovery Protocols, and LT1 vs LT2 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 back to our usual routine with listener questions on grip strength as a limiting factor for strength training, recovery protocols particular after long endurance events, and the relationship between LT1 and LT2. 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 the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/  The following was generated using Riverside.fm AI technologies Summary In this conversation, the hosts discuss various fitness topics, focusing on overcoming grip strength challenges during workouts and effective recovery strategies after long gravel races. They share personal experiences and insights on how to improve grip strength, alternative exercises, and the importance of listening to one’s body during recovery. The discussion emphasizes the significance of maintaining a balanced approach to strength training and recovery, particularly for cyclists and endurance athletes. In this conversation, the speakers discuss various aspects of recovery for athletes, particularly in cycling. They emphasize the importance of planning recovery after races, balancing race participation with training, and the role of nutrition and recovery modalities. The discussion also delves into the dynamics of lactate thresholds (LT1 and LT2) and how they relate to performance and recovery. Chapters 00:00 Overcoming Grip Strength Challenges in Workouts 17:19 Effective Recovery Strategies After Gravel Events 22:59 The Importance of Recovery Planning 24:47 Balancing Race Participation and Training 26:15 Post-Race Recovery Protocols 29:17 The Role of Nutrition in Recovery 33:43 Recovery Equipment and Modalities 36:00 Understanding LT1 and LT2 Dynamics

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’ve got special guests Dirk Friel and Henry Lutz, from TrainingPeaks, to answer all of our burning questions about the platform we all know and love. 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 the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/  The following was generated using Riverside.fm AI technologies Summary In this conversation, Dirk Friel and Henry Lutz from TrainingPeaks discuss the evolution of coaching in endurance sports, the importance of communication between coaches and athletes, and how technology has transformed training practices. They share insights on the role of data in coaching, the significance of emotional feedback, and the future of training methodologies. In this conversation, the speakers delve into the complexities of coaching in the modern age, particularly focusing on the overwhelming amount of data available to athletes and coaches. They discuss the evolution of athlete independence, the importance of integrating feedback mechanisms like RPE, and the advancements in strength training solutions within the TrainingPeaks platform. The conversation highlights the balance between providing valuable data and avoiding information overload, as well as the necessity for coaches to adapt to the changing landscape of athlete training and self-management. This conversation delves into the evolving landscape of athletic training, emphasizing the holistic approach to athlete development, the significance of training metrics, and the future integration of AI in coaching. The speakers discuss the importance of collaboration among coaches, nutritionists, and strength trainers, and how tools like TrainingPeaks can enhance athlete performance through data analysis and trend observation. They also explore the potential of AI to assist coaches without replacing them, ensuring a more personalized training experience for athletes. Chapters00:00 Introduction to TrainingPeaks and Its Founders 10:16 Evolution of Training and Coaching Practices 20:04 The Importance of Communication in Coaching 28:51 Navigating Data Overload in Coaching 36:14 The Evolution of Athlete Independence 42:07 Integrating RPE and Feedback Mechanisms 50:33 Strength Training Solutions and Integration 51:58 The Holistic Athlete Approach 54:01 Innovations in Training Metrics 57:59 Understanding Training Peaks Metrics 01:00:59 The Art of Training and Trends 01:04:01 Maximizing TrainingPeaks Features 01:12:55 The Future of TrainingPeaks and AI Integration

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 genetic potential, racing on scheduled rest weeks, and training for long races. 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 the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/  The following was generated using Riverside.fm AI technologies Summary In this episode, the hosts delve into listener questions regarding cycling performance, specifically focusing on VO2 max, threshold training, and race strategies. They analyze a young athlete’s metrics and discuss the importance of training structure, including the balance between intensity and recovery. The conversation also covers the implications of scheduling B and C races during rest weeks and how to effectively prepare for long gravel races with limited training time. Chapters 00:00Introduction and Listener Questions 00:28Analyzing VO2 Max and Threshold Training 15:01B and C Races During Rest Weeks 27:51Training Structure for Long Gravel Races

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 specifics for putting together your own training camp (or you can just sign up for the Ignition camp in Crested Butte which is now waitlist only) as well as training for the MidSouth Double or any variation of race like that. 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 the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/  The following was generated using Riverside.fm AI technologies Summary In this conversation, the hosts discuss various aspects of setting up a base training camp, including volume and intensity guidelines, the importance of nutrition and recovery, and how to integrate running into a cycling training regimen. They emphasize the need for careful planning and adaptation to increased training loads, as well as the significance of fueling strategies for endurance athletes. Chapters 00:00 Setting Up a Base Training Camp 14:31 Integrating Running into Cycling Training 28:58 Nutrition and Fueling Strategies for Endurance Sports

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode the crew is talking about how to take your training on the road, intro to training with a power meter, and general vs specific training principles. 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 the topic of discussion in the email title 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 Summary In this episode of the Matchbox podcast, Dizzle, Kaitlyn Maddox, and Tyler Cloutier discuss various topics related to cycling training, including how to maintain fitness while traveling, and the transition from heart rate training to using a power meter. They provide insights on optimizing training schedules, the importance of recovery, and practical tips for new power meter users. In this conversation, the hosts discuss the integration of power meters, heart rate, and RPE in training and racing. They explore strategies for monitoring performance during races, the importance of analyzing race data post-event, and the balance between training specificity and general endurance. The conversation emphasizes the significance of recovery, consistency in training, and the interconnectedness of various energy systems in cycling performance. Chapters 00:00 Introduction and Guest Introduction 01:45 Training While Traveling: Maintaining Fitness 12:21 Transitioning to Power Meter Training 23:46 Integrating Power, Heart Rate, and RPE in Training 26:17 Racing Strategies: When to Monitor Power 30:21 Analyzing Race Performance Post-Event 33:03 Training Specificity vs. General Endurance 37:53 Balancing Race Specificity and Periodization 42:03 The Importance of Recovery in Training 45:27 Finding Consistency and Comfort in Training 49:45 Exploring Energy Systems and Their Interconnectedness

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and unfortunately, I actually missed the recording last week but the crew touched on topics like how to prepare for big races and where to allocate resources, what metrics you should use as your limiting factor during endurance sessions, and training through recovery. 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 the topic of discussion in the email title 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 Summary In this conversation, the hosts discuss various topics related to cycling, including an upcoming camp, the dynamics of gravel racing, and the importance of coaching versus racing experience for preparing for events like Unbound 200. They also touch on the debate between using heart rate or power metrics for endurance training, emphasizing the need for tailored training approaches based on individual fitness levels and goals. In this conversation, the hosts delve into the intricacies of heart rate training and its application in endurance sports, particularly cycling. They discuss the significance of understanding individual heart rate thresholds and the variability in training responses among athletes. The latter part of the discussion shifts focus to injury recovery, emphasizing the importance of adjusting training goals and maintaining a healthy mindset during rehabilitation. The hosts provide practical advice for athletes dealing with injuries, including the need for a supportive coaching relationship and the importance of nutrition during recovery. Chapters 00:00 Introduction and Camp Announcement 03:08 Transition to Gravel Racing Dynamics 15:25 Coaching vs. Racing for Unbound 200 23:44 Heart Rate vs. Power in Endurance Sessions 25:25 Understanding Heart Rate and Endurance Training 32:04 Navigating Injuries and Recovery Strategies

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about whether or not it’s worthwhile to perform sweat testing to help dial in your nutrition on the bike and ways to improve training effectiveness amidst demanding work and life weeks. And hey, if you haven’t heard, this summer we are hosting a new training camp in the beautiful mountain oasis of Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We only have a handful of spots left and they are fleeting, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information. 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 the topic of discussion in the email title 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 Summary In this conversation, the hosts discuss the significance of sweat testing for athletes, particularly in understanding electrolyte loss during workouts. They explore the importance of sodium and other electrolytes in maintaining performance and hydration, as well as the effects of heat adaptation on sweating and electrolyte balance. The discussion also touches on practical methods for testing sweat composition and the implications for training and nutrition strategies. In this conversation, the hosts discuss the importance of thermoregulation in training, particularly how core temperature data can enhance performance. They explore practical training strategies for individuals with busy lives, emphasizing the need for efficient workouts and the significance of periodization in training. The discussion also touches on nutrition, recovery, and the mental aspects of training, providing valuable insights for athletes looking to optimize their performance. Chapters 00:00 Understanding Sweat Testing and Its Importance 11:08 The Role of Sodium and Electrolytes in Performance 23:05 Heat Adaptation and Its Effects on Sweating 26:13 Thermoregulation in Training 28:20 Utilizing Core Temperature Data 34:14 Training Strategies for Busy Lives 49:19 Maximizing Training Efficiency

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 you can curate your fueling on the bike to work within a budget and our takes on addressing IT band syndrome. Also, if you haven’t heard, this summer we are hosting a new training camp in the beautiful mountain oasis of Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We’re keeping the camp small for year one, and there are currently only 6 spots left, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information. 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 the topic of discussion in the email title 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 Summary In this conversation, the hosts discuss the challenges of balancing training and college life, particularly for student athletes. They explore strategies for managing time effectively, fueling on a budget, and utilizing campus resources to enhance training. The importance of maintaining healthy habits and prioritizing sleep is emphasized, along with the need to make informed decisions during this pivotal life stage. In this conversation, the hosts discuss various aspects of cycling, particularly in the context of collegiate sports. They explore how to build connections through cycling, the importance of nutrition and budgeting for cyclists, and the challenges of managing injuries like IT band syndrome. The discussion also delves into the mental side of injury recovery and the significance of maintaining a multifaceted identity beyond cycling. Chapters 00:00 Introduction and Context of Sea Otter Week 01:04 Balancing Training and College Life 06:55 Nutrition on a Budget for Student Athletes 10:35 Utilizing Campus Resources for Training 17:11 Maintaining Healthy Habits in College 18:25 Building Connections Through Cycling 21:42 Creating Opportunities in Collegiate Cycling 22:30 Nutrition and Budgeting for Cyclists 24:00 Understanding and Managing IT Band Syndrome 29:46 The Mental Side of Injury Recovery 36:07 Finding Identity Beyond Cycling

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 train for long ultra events on a time budget, ways to prepare for altitude races when you live at sea level, and whether or not you should be mixing your interval rides with endurance. Also, we have some exciting news about a new training camp that we’re going to be hosting this summer in Crested Butte, Colorado! We’re coining it a Leadville altitude camp, even though it’s not actually in Leadville, but really it’s for anyone looking to get some big days of training in this summer. Think picturesque Colorado high country riding, hot tub sessions under the Rocky Mountain skies, massages, personal training, all amidst great company, with plenty of amenities on offer. We’re keeping the camp small for year one, and there are currently only 6 spots left, so don’t wait to reach out if you’re interested. AND if you book your spot before May 1st you’ll save an additional $250 and get early dibs on accommodation preferences. Just email info@ignitioncoachco.com with interest and we’ll get you more information. 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 the topic of discussion in the email title 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 Summary In this episode, the hosts discuss training strategies and nutrition for preparing for a 200-mile gravel ride. They explore the importance of specificity in training, the role of nutrition in endurance rides, and the impact of environmental factors such as heat. The conversation also delves into gut training for carbohydrate intake and the balance between training volume and intensity. The hosts emphasize the thrill of taking on such challenges, even with limited training time. In this conversation, the hosts delve into the complexities of endurance racing, discussing the mental and physical challenges athletes face. They explore the importance of proper training, particularly in relation to altitude events, and the balance between endurance and intensity in training regimens. The discussion emphasizes the need for athletes to understand their limits and prepare adequately for the demands of their chosen events. Chapters 00:00 Preparing for a 200-Mile Gravel Ride 03:14 Training Strategies and Specificity 05:54 Nutrition for Endurance Rides 08:58 Heat Adaptation and Environmental Considerations 11:56 Gut Training and Carbohydrate Intake 14:57 Balancing Training Volume and Intensity 18:04 The Thrill of the Challenge 25:19 Pushing Limits: The Psychology of Endurance Racing 28:39 Altitude Training: Strategies for Success 41:45 Balancing Endurance and Intensity: Training Insights

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 get back into training after getting derailed by sickness, why rest days are important (or are they?), and durability testing. This week’s episode is also brought to you by our new friends over at Buy Cycle, the easiest and safest way to sell your bike worldwide. Head over to buycycle.com/matchbox and use the code MATCHBOX30 (all uppercase) for 30% off seller protection. List your bike today and make selling easy! 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 the topic of discussion in the email title 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 Summary In this conversation, the hosts discuss the importance of base training for cyclists recovering from illness or injury, emphasizing the need to prioritize long-term goals over short-term race performance. They also explore the role of strength training in a cyclist’s routine, debating the effectiveness of lifting on recovery days versus hard training days, and the potential risks of chronic fatigue from improper training balance. In this conversation, the speakers discuss various aspects of strength training and durability testing for cyclists. They emphasize the importance of maintaining strength while cycling, the need for a consistent testing protocol, and the balance between using metrics and perceived exertion (RPE) in training. The conversation also highlights the significance of customizing tests based on individual race preparations and the evolving nature of training methodologies. Chapters 00:00 Navigating Recovery and Training Plans 15:01 Strength Training and Recovery Days 27:28 Strength Training for Cyclists 29:00 Durability Testing in Cycling 32:02 Establishing a Consistent Testing Protocol 36:05 Comparing Fresh and Fatigued Performance 39:58 Customizing Tests for Race Preparation 44:03 Balancing Metrics and RPE in Training

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 maximizing VO2max potential, how to bounce back from ineffective training, and when it makes sense to try reverse periodization. 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 the topic of discussion in the email title 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 Summary This conversation delves into the intricacies of VO2 max, its implications for cycling performance, and the importance of proper training. The hosts discuss signs of a naturally high VO2 max, the significance of structured training for improving fitness levels, and the challenges faced by a listener regarding their FTP and performance. They also explore the concept of reverse periodization in training for ultra marathons, emphasizing the need for specificity in training as the event approaches. Chapters 00:00 Understanding VO2 Max: Signs and Potential 08:12 Training Insights: FTP and Performance Challenges 19:30 Exploring Reverse Periodization for Ultra Marathon Training

RERUN due to inability to record during the MidSouth last week. Enjoy this previously recorded episode from last season. 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 left/right power imbalances, the basics of goal setting, and getting into some nuances of VO2max training. Today’s show is also brought to you by Flow Formulas. We’re already a third of the way through 2024 which means if you haven’t already dialed in your nutrition plan for the season you’d better get on it stat. Head over to flowformulas.com today and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/  The following was generated using Riverside.fm AI technologies Summary In this conversation, the coaches discuss topics related to cycling training and racing. They address questions about pedal stroke efficiency, power imbalances, setting goals for races, and VO2 max intervals. They provide insights and recommendations based on their experience as coaches and athletes. Keywords cycling, training, racing, pedal stroke, power imbalance, goals, VO2 max intervals Takeaways Having a power meter that measures both left and right power can help identify and address power imbalances in pedal stroke. For most athletes, a power imbalance of 48/52 or 52/48 is not a cause for concern. When setting goals for races, consider factors such as race distance, terrain, and competition level. Pacing strategies should be tailored to the specific race and individual capabilities. VO2 max intervals can be customized based on the type of rider and their specific energy system needs. Tabata-style workouts can be effective for improving VO2 max, but should be used strategically and not as the sole focus of training. Training plans should include a combination of race-specific intervals and general intensity workouts for optimal results. Consider individual factors such as fitness level, training history, and race goals when designing training plans. Experimentation and learning from mistakes are important for building race experience and improving performance. Titles Setting Goals for Races Customizing VO2 Max Intervals Sound Bites ”What do you recommend to obtain a more even pedal stroke?” ”It seems you’re yearning for continuous lactate measurement.” ”How would you recommend her go about pacing for the first few races?”

Episode 132 - Bike Fit Follow-up, Breaking Up Monotony, and My Legs Hurt, What Gives? 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 follow up bike fitting discussion, how to structure training with little to work with, and why do my legs hurt? 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 the topic of discussion in the email title 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 Summary In this conversation, the hosts discuss the intricacies of bike fit, particularly when transitioning from gravel to mountain biking. They emphasize the importance of saddle height, pedal position, and handlebar width for optimal performance and comfort. The discussion also touches on the unique challenges faced by an athlete training in a deployment environment, highlighting the need for a structured training plan that accommodates limited resources and varying stress levels. In this conversation, the hosts explore extreme endurance challenges, innovative training techniques, and the mental aspects of cycling performance. They discuss remarkable feats of endurance, the importance of structured training, and the common physical limitations faced by cyclists. The conversation emphasizes the significance of mental toughness and resilience in overcoming challenges and achieving personal bests in cycling. Chapters 00:00 Bike Fit Fundamentals 24:58 Training Structure for Unique Environments 33:12 Extreme Endurance Challenges 35:47 Innovative Training Techniques 38:08 Understanding Physical Limitations 47:55 Mental Toughness in Training 58:20 Conclusion and Future Insights

Episode 131 - Cram Training, 24 Hour Relays, and Lifting for Sprinters 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 train when you’re limited on time before your key event, how to best prepare for 24 hours relay racing, and lifting approaches for sprinters. 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 the topic of discussion in the email title 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 Summary In this conversation, the hosts discuss effective training strategies for cyclists preparing for upcoming races, focusing on emergency training for an A-race and specific strategies for a 24-hour relay race. They emphasize the importance of maximizing bike volume, functional strength training, and maintaining aerobic capacity while considering the limited time available for preparation. The discussion also touches on the balance between strength training and endurance training, particularly for young athletes with multiple races scheduled. In this conversation, the speakers discuss various aspects of cycling training, focusing on the importance of team dynamics, strength training strategies, and the balance between strength and cycling workouts. They delve into the specifics of weightlifting for sprinters and the role of nutrition and supplements in enhancing performance. The discussion emphasizes the need for tailored training approaches and the significance of maintaining a fun and engaging training environment. Chapters 00:00 Emergency Training for A-Race Preparation 15:34 Training Strategies for a 24-Hour Relay Race 23:15 Team Dynamics in Racing 24:46 Strength Training Strategies for Cyclists 30:36 Balancing Strength and Cycling Training 32:20 Weightlifting Insights for Sprinters 39:59 The Role of Nutrition and Supplements in Performance

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 value of indoor riding vs outdoor riding in the context of mountain biking, what you should add to your weekly training when increasing overall volume, and how to maximize performance amidst an FTP plateau. 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 the topic of discussion in the email title 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 Summary In this episode, the hosts discuss various topics related to cycling, including saddle sore treatments, the effectiveness of indoor versus outdoor training, and the importance of understanding Training Stress Score (TSS). They emphasize the need for preventative measures against saddle sores, the psychological aspects of training, and how to maximize training volume effectively. The conversation is filled with insights and practical advice for cyclists looking to improve their performance and well-being. In this conversation, the speakers discuss the importance of endurance training, navigating plateaus in performance, and the critical role of durability in cycling. They emphasize that increasing training volume should focus on endurance rather than intensity, and that FTP is not the only metric to consider for performance improvement. The discussion also highlights the significance of nutrition in enhancing durability and overall performance. Chapters 00:00 Introduction and Listener Feedback 03:02 Saddle Sores: Treatment and Prevention 05:45 Indoor vs Outdoor Training: Zone Two Insights 08:53 Understanding TSS: Trainer vs Trail Rides 11:59 The Psychological Aspect of Training 15:03 Maximizing Training Volume: Adding More Hours 18:04 Final Thoughts and Wrap-Up 19:25 Building Endurance in Training 24:28 Navigating Training Plateaus 37:26 The Importance of Durability in Cycling

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 all things bike fit with special guest, Michael Seiler.  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 Summary In this conversation, Dizzle and Michael Seiler discuss their coaching journeys, the importance of finding the right coach, and the intricacies of bike fitting. They explore the common mistakes athletes make during bike fits, the significance of mobility in performance, and the nuances of saddle positioning. The discussion emphasizes the collaborative nature of coaching and the need for open communication between athletes and coaches. In this conversation, the speakers delve into the intricacies of bike fitting, focusing on saddle selection, height, and the importance of professional fitting. They discuss how individual anatomy affects saddle choice, the significance of sit bone width, and the common pitfalls of incorrect saddle height. The conversation emphasizes the necessity of regular bike fittings, especially with the evolution of bike technology, to enhance comfort and performance. In this conversation, Adam and Michael Seiler discuss the critical aspects of bike fitting, including the importance of proper fit for performance, the challenges of virtual fittings, the trend of shorter crank arms, and the balance between fitting the bike to the rider and helping the rider adapt to the bike. They emphasize the educational component of bike fitting and the need for ongoing adjustments as athletes improve their strength and flexibility. Chapters 00:00 Introduction and Background of Coaching Relationships 02:45 The Importance of Finding the Right Coach 06:00 Michael Seiler’s Coaching Journey and Bike Fitting 08:59 Understanding the Bike Fitting Process 12:04 Common Mistakes in Bike Fitting 14:50 The Role of Mobility in Performance 17:53 Saddle Positioning and Adjustments 24:56 Saddle Selection: The Personal Fit 31:03 Saddle Height and Positioning 45:02 The Importance of Professional Bike Fitting 48:22 The Importance of Proper Bike Fitting 52:41 Virtual Bike Fitting Challenges 53:10 Short Crank Arm Craze: Pros and Cons 01:00:02 Balancing Bike Fit and Rider Adaptation 01:07:41 Creating a Performance Package for Athletes

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 various benefits of heat training, some things to look out for when trying to avoid burnout, and suggestions for mitigating saddle sores. Speaking of saddle sores, next week we’ll be having a guest on the show who specializes in bike fitting, in addition to being a long-time cyclist and endurance coach. SO if you have any specific questions related to the topic of bike fit, or any other coaching related questions, you can send those to matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out the Matchbox Podcast listener question for. Alright, let’s get into it! 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 Summary The conversation delves into the benefits of heat adaptation for athletes, particularly in cycling, discussing the physiological mechanisms behind heat acclimation, the importance of managing stress during training, and the nuances of recovery. The discussion transitions into the challenges of burnout, emphasizing the need for proper nutrition and recovery strategies to rebuild fitness effectively. In this conversation, the hosts delve into the complexities of appetite, burnout, and recovery in athletic training. They discuss the importance of nutrition, the challenges of weight management, and the significance of proper bike fit in preventing saddle sores. The dialogue emphasizes the need for gradual increases in training volume to avoid burnout and highlights various strategies for improving performance and comfort in cycling. Chapters 00:00 Understanding Heat Adaptation 12:54 Navigating Burnout and Recovery 17:18 Rebuilding Fitness and Nutrition Challenges 28:39 Understanding Appetite and Burnout 29:51 The Importance of Recovery in Training 31:45 Navigating Peak Performance and Burnout 33:07 Shifting Focus from Numbers to Recovery 34:06 The Role of Nutrition in Athletic Performance 36:37 Exploring Weight Gain Strategies 38:07 The Challenge of Set Points in Weight Management 40:05 Increasing Appetite and Caloric Intake 41:01 Avoiding Burnout While Increasing Training Volume 44:15 The Reality of Training Volume Expectations 46:14 Recognizing Signs of Burnout 47:41 Addressing Saddle Sores in Cycling 49:40 Understanding Different Types of Saddle Sores 51:19 Preventative Measures for Saddle Sores 53:23 Finding the Right Saddle for Comfort 55:04 The Impact of Bike Fit on Saddle Sores 57:00 Exploring 3D Printed Saddles for Comfort

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 structuring your training for shorter races and utilizing cross training as it’s own focus, as well as in a complementary way to improve your overall performance on the bike. 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 Summary In this conversation, the hosts discuss various aspects of training for cycling, particularly focusing on the balance between high-intensity interval training (HIIT) and Zone 2 training for shorter races. They explore the importance of specificity in training, the role of cross-training, and how to effectively prepare for endurance events. The discussion emphasizes the need for a tailored approach to training based on individual strengths and weaknesses, as well as the significance of incorporating race simulations into training regimens. In this conversation, the hosts discuss the integration of cross training into endurance routines, particularly focusing on the balance between cycling and cross-country skiing. They explore the importance of maintaining fitness levels, specifically FTP, while also emphasizing the need for variety in training to enhance overall performance. The discussion highlights practical strategies for athletes to manage their training schedules effectively, adapt to seasonal changes, and embrace new activities for improved fitness. Takeaways 25 miles is not necessarily short racing. You need a combination of the two. If you only did zone two training, you’d be on your back foot. The quality of high-intensity sessions should be prioritized. Cross-training can help build your aerobic base. You should do tune-up races before your main event. Don’t do crazy long zone two. The more specific your training, the more prepared you’ll be. Running is beneficial for bone mineral density. Exploiting weaknesses in training is crucial. Cross training can enhance overall athletic performance. Balancing different training modalities is crucial for endurance athletes. Maintaining FTP is important, but not at the expense of overall fitness. Strength training should complement endurance workouts. Athletes should not fear letting their FTP drop during the off-season. Variety in training can lead to better performance outcomes. Scheduling workouts efficiently can help manage time constraints. Listening to your body is key when trying new activities. Cross-country skiing can be a beneficial cross-training activity for cyclists. Taking breaks from cycling can rejuvenate motivation and performance. Chapters 00:00 Training for Shorter Races: HIIT vs. Zone 2 15:05 Balancing Volume and Intensity in Training 19:57 Cross-Training for Endurance Events 27:56 The Importance of Specificity in Training 29:38 Integrating Cross Training into Endurance Routines 34:00 Balancing Cross Country Skiing and Cycling Training 44:02 Understanding FTP and Its Importance in Training 49:07 Embracing Variety in Training for Better Performance

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 entertaining a follow-up question from our nutrition episode, discussing whether or not sugar water is a viable option for fueling, and should you include easy Z2 in your training? 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 Summary In this conversation, the hosts discuss various aspects of nutrition, focusing on the balance between healthy eating and enjoyment. They address listener questions about processed foods, the role of spices, and the importance of understanding food ingredients. The discussion emphasizes the personal nature of dietary choices and the need for mindful eating without falling into extremes. In this conversation, the hosts delve into various aspects of nutrition and training for endurance athletes. They discuss the balance between antioxidants and protein intake, the differences between homemade and pre-formulated sports drinks, and the critical role of electrolytes in hydration. The conversation also explores the debate over training intensity, particularly the effectiveness of zone one versus zone two training, and emphasizes the importance of balancing data analysis with personal perception of effort during training. Takeaways Nutrition is a personal journey that requires experimentation. The healthfulness of food is often determined by its ingredients list. Spices can enhance the flavor and healthfulness of meals. Cooking at home allows for better control over food quality. Processed foods can vary widely in healthfulness based on ingredients. Meal prepping can help maintain a healthy diet without daily cooking. Enjoyment of food is crucial for sustainable healthy eating. Mindful eating helps avoid extremes and promotes balance. Whole foods are generally healthier than processed options. Understanding food processing helps make better dietary choices. Antioxidants are abundant in vegetables compared to pasta. Post-ride nutrition should include both antioxidants and protein. Pre-formulated sports drinks offer optimal absorption ratios. Homemade drink mixes can be effective but may lack precision. Electrolytes are crucial for hydration during endurance activities. Training intensity should be tailored to individual goals. Zone one training may not provide sufficient training load. Listening to your body is essential in training. Data can enhance training but shouldn’t overshadow personal experience. Hyponatremia can be more dangerous than dehydration. Chapters 00:00 Introduction and Listener Feedback 01:03 Nutrition and Processed Foods Discussion 05:59 The Role of Spices in Healthy Eating 12:14 Understanding Food Processing and Ingredients 20:04 Balancing Healthy Eating with Enjoyment 22:55 Mindful Eating and Avoiding Extremes 24:53 Antioxidants vs. Protein: The Nutritional Balance 26:21 Homemade vs. Pre-formulated Sports Drinks 30:40 The Importance of Electrolytes in Hydration 35:45 Training Intensity: Zone One vs. Zone Two 40:51 Data vs. Feel: The Balance in Training