The Matchbox - A Cycling Podcast Ignition Coach Co

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

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

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

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.

Chapters
00:00 Training with Limited Time
11:06 Balancing Strength Training and Cycling
29:09 Race Nutrition and Hydration Planning

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. Show host, Adam Saban, was out of the office during this recording so Ignition Co-founder, Drew Dillman, took the lead and also invited Ignition coach, Will Pfeiffer, to join the show. The crew talks about Z2 training and how to estimate your LT1 to be more specific with your base training, the impacts of knowing your VO2max, and how to determine appropriate rest interval times.



Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of 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, the hosts discuss training, racing, and coaching. They share their experiences with training for the Unbound gravel race and discuss different training strategies. They also answer listener questions about lactate testing and training zones. The hosts explain how to determine LT1 and LT2 in a lab environment and discuss the importance of continuous lactate monitoring. They also discuss the frequency of testing and how LT1 determines zone two training. In this conversation, Will Pfeiffer, Kaitlyn Maddox, and PJCT D1ZL CLTV* discuss the importance of lactate threshold 1 (LT1) in endurance training. They explain that training below LT1 helps prevent fatigue and overtraining, while training above LT1 can lead to a cortisol response and inflammation. They also discuss the talk test as a simple way to determine if you’re training below LT1. The conversation touches on the use of lactate data to determine rest intervals and the potential for future protocols that focus on lactate buffering rather than power output. They also briefly discuss the value of VO2 testing and the impact of knowing your VO2 max on performance and motivation.


Chapters

00:00 Introduction and Training Update

03:19 Training Strategies and Lactate Testing

09:41 Determining LT1 and LT2 in a Lab Environment

24:29 Frequency of Testing and Benefits

32:45 Using the Talk Test

36:30 Lactate Buffering Protocols

44:00 The Meaning of VO2 Max

49:31 Process Over Results

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 ultra endurance race fueling and pacing, as well as optimal training volume for cross country mountain bike racing.

Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of 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 fueling and pacing strategies for mountain bike races. They address questions about fueling for a 100-mile race, with Dylan recommending the use of gels and flavorless drink mix to meet carbohydrate and sodium needs. They also discuss pacing for a 100-mile race, suggesting even pacing throughout the race and avoiding going out too hard. In another question, they discuss training volume for mountain bike racing, with Dylan recommending a focus on quality intensity and shorter rides during the race season.

Keywords

mountain bike racing, fueling, pacing, nutrition, training volume

Takeaways

For fueling during a 100-mile mountain bike race, gels and flavorless drink mix are recommended.
Pacing for a 100-mile race should be even throughout the race to avoid going out too hard.
Training volume for mountain bike racing should be adjusted during the race season, focusing on quality intensity and shorter rides.
Heart rate and perceived effort can be used as gauges for pacing and intensity during training and racing.
Titles

Pacing Tips for 100-Mile Mountain Bike Races
Fueling Strategies for 100-Mile Mountain Bike Races
Sound Bites

”Solid food is the thing of the past”
”Stop eating solid foods and rely solely on gels and drink mix”
”99.9% of the field is going to go out too hard”
Chapters

00:00 Fueling Strategies for 100-Mile Mountain Bike Races

15:54 Pacing Tips for 100-Mile Mountain Bike Races