The Matchbox - A Cycling Podcast

Ignition Coach Co
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The Matchbox - A Cycling Podcast

Show hosts, Adam Saban and Andrew Giniat, are endurance coaches with Ignition Coach Co who share a passion for expanding their knowledge of endurance training. They are also elite cyclists across various disciplines and often lean on their experiences competing at the highest level to provide unique perspective into the world of bike racing. Tune in each week to find out how you can find that extra match for your next race.

  1. FEB 4

    Episode 127 - Intervals for Short Races and Cross 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 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

    52 min

  2. JAN 28

    Episode 126 - Nutrition Follow Up, Is Sugar Water a Viable Fueling Option, and Easy Z2

    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

    46 min

  3. JAN 21

    Episode 125 - Everyday Athlete Volume, Endurance Intensity, and Is One Month of Structure Enough?

    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 volume for the everyday athlete, whether it’s ok to increase intensity of endurance rides, and is one month of structure enough to prepare for events? As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/  The following was generated using Riverside.fm AI technologies Keywords time-crunched athletes, training volume, endurance training, intensity management, cycling performance, athlete coaching, training advice, fitness goals, periodization, training strategies, autonomic nervous system, training stress, structured training, intensity, recovery, magic workout, training plans, balance, motivation Summary The conversation delves into the challenges faced by time-crunched athletes, particularly those who train less than six hours a week. The hosts discuss the implications of training volume and intensity, emphasizing the importance of structured training and the need for realistic expectations. They also explore strategies for maximizing training effectiveness within limited time constraints, including the significance of periodization and the management of intensity during base training. In this conversation, the speakers delve into the intricacies of training, focusing on the autonomic nervous system’s response to stress, the importance of structured training, and the balance between intensity and recovery. They discuss common misconceptions about training, such as the idea of a ’magic workout,’ and emphasize the need for simplicity in training plans. The conversation also touches on the challenges of maintaining motivation and finding balance in training amidst life’s demands.

    58 min

  4. JAN 14

    Episode 124 - Nutrition Discussion

    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 doing things a little different. After some discussions earlier in the week on nutrition with Dylan and Ignition coach, Will Pfeiffer, Drew decided we should bring the conversation to the studio. So this is somewhat of an open discussion on general nutrition and some of the things we think about when selecting foods off the bike. For more in depth or specific information on this topic, we would definitely recommend consulting a professional in this space.  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 his guests delve into the critical role of nutrition in cycling performance, exploring various diets, particularly the benefits of a whole food plant-based diet. They discuss the importance of whole foods over processed options, the challenges of meeting protein needs on a plant-based diet, and the implications of cholesterol in athletes’ diets. The conversation emphasizes individual dietary needs and the importance of regular health assessments to optimize performance and health. In this conversation, the speakers discuss the importance of blood work and lipid panels in understanding individual health metrics, particularly cholesterol levels. They emphasize the need for personalized nutrition, especially regarding controversial foods like eggs. The discussion shifts to the benefits of a whole foods diet versus processed foods, highlighting the significance of natural food sources. The conversation also touches on the ethics of meat consumption and the importance of sourcing quality animal products. Finally, they explore how nutrition directly impacts athletic performance, stressing the long-term benefits of disciplined dietary choices. Chapters 00:00 The Importance of Nutrition in Cycling 05:52 Dylan’s Vegan Journey and Health Benefits 12:13 Whole Foods vs. Processed Foods 17:55 Protein Sources and Macronutrient Needs 23:49 Cholesterol: Myths and Realities 29:59 Individual Nutrition Needs and Testing 39:09 The Importance of Blood Work 40:17 Understanding Lipid Panels and Cholesterol 42:02 Individualized Nutrition: The Egg Controversy 43:39 Whole Foods vs. Processed Foods 45:43 Natural vs. Processed: The Quality of Food 48:46 Iron Sources: Plant-Based vs. Animal Products 50:05 The Ethics of Meat Consumption 52:20 Choosing Quality Red Meat 54:18 The Impact of Nutrition on Performance 01:03:05 Wrapping Up: Nutrition and Athletic Performance

    1h 4m

  5. JAN 9

    Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress

    Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress 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 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 episode, the hosts discuss various aspects of cycling training, focusing on pedaling drills, heart rate changes with increased training volume, and the use of lactate testing to measure workout intensity. They explore the effectiveness of different pedaling techniques, the implications of heart rate variations, and how to assess the stress of high-intensity sessions. In this conversation, the hosts delve into the complexities of lactate levels and their relationship to training stress, emphasizing that the increase in stress is not linear. They discuss the importance of recovery, especially for older athletes, and the need to listen to one’s body rather than relying solely on objective metrics. The practicality of lactate testing is questioned, with the consensus that while it can provide useful information, it may not be worth the hassle for most athletes. The conversation concludes with encouragement for athletes to focus on their training and recovery, especially in light of personal challenges. Takeaways * Zone two riding may not be effective without specific drills. * High and low cadence training can be beneficial for certain events. * Research on cadence training shows mixed results. * Single leg drills can help identify muscular imbalances. * Preferred cadence varies by cycling discipline. * Heart rate can decrease with increased training volume. * A decline in heart rate can indicate improved fitness. * Lactate testing can provide insights into workout stress. * Intensity sessions should be tailored to individual recovery. * Understanding lactate levels can help manage training loads. Lactate levels vary among individuals and are not a strict measure of stress. * Recovery is crucial, especially for older athletes. * Training should balance subjective feelings and objective metrics. * Lactate testing can be cumbersome and may not provide significant benefits. * Listening to your body is essential for effective training. * VO2 max sessions can be more stressful than longer endurance rides. * Athletes should focus on their overall training volume and recovery. * Subjective experiences can often contradict objective data. * It’s important to adjust training intensity based on how one feels. * Overcoming personal challenges can lead to significant fitness gains. Chapters 00:00 Introduction and Pedaling Drills Discussion 16:47 Heart Rate Changes and Training Adaptations 20:10 Lactate Testing and Intensity Session Stress 22:35 Understanding Lactate Levels and Stress Response 28:28 The Importance of Recovery in Training 34:57 Subjectivity vs. Objectivity in Training Metrics 40:40 The Practicality of Lactate Testing 45:36 Encouragement and Future Outlook for Athletes

    46 min

  6. JAN 2

    RERUN: Episode 77 - New Year New You - A Conversation on Goal Setting

    Episode 77 - New Year New You - A Conversation on Goal Setting Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re having an open discussion on how each of us approach goal setting, for both ourselves and our athletes.  Today’s show is also brought to you by Flow Formulas. When it comes to preparing physically for big goal events, people often underestimate the importance of nutrition and the role it plays in affecting your output. Just like with the fitness side of the equation, nutrition requires it’s own attention through dedicated digestion training. So while we’re just launching into the new year, get a jump start on your nutrition training by heading over to flowformulas.com today and make sure to use the discount code “ignitionpodcast10” for 10% off your order.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.  Alright, let’s get into it!  For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/

    57 min

  7. 12/26/2024

    Episode 122 - A Year In Review and Plans For the New Year

    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 each taking some time to talk about takeaways from the 2024 season and how we’re looking ahead to 2025. Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/  The following was generated using Riverside.fm AI technologies Keywords 2024 recap, 2025 outlook, training insights, multi-modal training, cycling performance, mindset shift, cross-training benefits, training, endurance, ultra events, coaching, health, performance, volume blocks, race strategy, autonomy, athlete development, reverse periodization, training, athletic identity, recovery, goals, cycling, fitness, lifestyle, performance, endurance Summary In this conversation, the hosts reflect on their experiences in 2024, discussing training insights, the importance of balancing multiple modalities, and the mindset shift towards enjoying training rather than focusing solely on results. They explore the benefits of cross-training, particularly how cross-country skiing can enhance cycling performance, and share personal anecdotes about their training journeys and upcoming goals for 2025. In this conversation, the participants discuss their training experiences, focusing on the balance between endurance events and health considerations. They explore the importance of autonomy in training, the impact of health issues on performance, and the lessons learned from various training blocks. The conversation also touches on future goals and strategies for upcoming races, emphasizing the need for a singular focus in training. In this conversation, the speakers delve into the concept of reverse periodization in training, discussing its potential benefits and challenges. They reflect on their personal journeys as athletes, emphasizing the importance of embracing change and finding balance in their training regimens. The discussion also touches on the significance of recovery, setting future goals, and the joy of being an athlete without the pressures of elite competition. As they look ahead to 2025, they express excitement for new challenges and the lessons learned from their experiences.

    1h 18m

  8. 12/19/2024

    Episode 121 - Rest Intervals and Optimal Time of Day To Train

    Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking how to execute rest intervals and the most optimal time of day to train. Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/  The following was generated using Riverside.fm AI technologies Keywords rest intervals, training, lactate, heart rate, specificity, power output, interval training, cycling, performance, workout strategies, workout thresholds, optimal workout timing, daily fatigue, gym and cycling balance, training tips Summary In this conversation, the hosts discuss the nuances of rest intervals during high-intensity interval training, particularly focusing on 30-30 workouts. They explore the balance between complete rest and maintaining a low power output during rest periods, emphasizing the importance of specificity in training based on the athlete’s goals. The discussion also highlights the significance of lactate management and heart rate recovery, providing insights into optimizing performance during intervals. In this conversation, the speakers discuss various aspects of workout thresholds, optimal timing for workouts, and the balance between gym and cycling sessions. They explore how physiological differences affect performance, the impact of daily fatigue on workout quality, and practical tips for effective training schedules. The discussion emphasizes the importance of personalizing workout times based on individual schedules and energy levels, as well as the significance of fueling before workouts. Chapters 00:00 Understanding Rest Intervals in Training 10:41 The Importance of Specificity in Interval Training 20:11 Maximizing Power Output in 30-30 Workouts 20:19 Understanding Workout Thresholds 22:03 Optimal Timing for Workouts 25:15 Navigating Daily Fatigue and Workout Timing 30:33 Balancing Gym and Cycling Workouts 36:11 Practical Tips for Effective Training

    38 min
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4.7
out of 5
36 Ratings

About

Show hosts, Adam Saban and Andrew Giniat, are endurance coaches with Ignition Coach Co who share a passion for expanding their knowledge of endurance training. They are also elite cyclists across various disciplines and often lean on their experiences competing at the highest level to provide unique perspective into the world of bike racing. Tune in each week to find out how you can find that extra match for your next race.

Information

  • Creator
    Ignition Coach Co
  • Years Active
    2022 - 2025
  • Episodes
    100
  • Rating
    Clean
  • Copyright
    © Copyright 2022 All rights reserved.
  • Show Website
    The Matchbox - A Cycling Podcast

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