The Matchbox - A Cycling Podcast

Ignition Coach Co
  • 4.8 (52)
  • Sports
  • Updated Weekly

The Matchbox podcast presented by Ignition Coach Co - a cycling show that covers training-related topics in a discussion-oriented format. Show hosts, Adam Saban and Kaitlyn Maddox, are endurance coaches with Ignition Coach Co who share a passion for expanding their knowledge of endurance training. They have also competed as elite cyclists across various disciplines and often lean on their experiences competing at the highest level to provide unique perspective into the world of bike racing. Tune in each week to find out how you can find that extra match for your next race.

  1. 5d ago

    Episode 189 - Running for Cycling Fitness and HEAT 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 how to convert running into cycling fitness and some of the ins and outs of heat training for performance enhancements.   As always, if you like what you hear, 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 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://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   In this episode, we explore how cycling enthusiasts can adapt their training routines during major life transitions like becoming a parent, and delve into the practical benefits and considerations of heat training for endurance athletes. Whether you’re balancing family and fitness or optimizing your heat adaptation, this discussion offers valuable insights.   Main topics include: Transitioning from cycling to running and maintaining aerobic base Practical tips for training with a stroller and integrating strength work How cycling fitness transfers to running and vice versa Structured heat training: active vs. passive methods and optimal timing Balancing sauna sessions with regular training volume Recommendations for low-volume training focused on general fitness Strategic approaches for heat training around competition schedules   Timestamps:  00:00 - Introduction and topic overview 00:30 - Transitioning from cycling to running post-baby 01:21 - Can running replace cycling engine & maintaining aerobic base 02:34 - Endurance benefits of stroller running & form challenges 03:55 - Transferability of fitness from running back to cycling 04:08 - Bone density gains with running versus cycling 05:17 - Building strength at home with body weight & weights 06:21 - Consistency and routine for returning to cycling 07:13 - Working within time constraints and integrating running into a busy schedule 08:34 - Running cadence, form tips, and injury prevention 09:52 - Structured workout ideas: fartlek, intervals, and hormone considerations 12:11 - Weekly training strategies for runners and cyclists 12:53 - Combining running with longer cycling sessions 13:45 - Short, effective VO2 max workouts for endurance gains 15:00 - Heart rate dynamics in running vs. cycling & economy transfer 16:30 - Impact of running economy on heart rate lag 17:08 - Effectiveness of heat training via active (trainer) versus passive (sauna) 18:43 - When to incorporate heat training in your schedule 22:20 - Optimizing heat training for race readiness in different climates 23:27 - Physiological benefits of heat training for blood flow & VO2 max 25:02 - Starting heat training now vs. waiting closer to race day 26:30 - Practical tips for home sauna use & passive heat gains 32:50 - Efficiency considerations: active vs. passive heat methods 37:38 - Balancing heat stress with overall training volume 40:05 - Using core temperature sensors for effective heat training 44:17 - Final thoughts and wrap-up

    43 min

  2. May 22

    Episode 188 - Building for Leadville: Training Strategies, Injury Management, and Altitude Preparation

    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 Leadville prep! Training, injury mitigation, and altitude prep.   As always, if you like what you hear, 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 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://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   Main Topics: Strategies for reintroducing training after injury, emphasizing conservative ramp-up and volume management Importance of base fitness and how aerobic capacity supports high-altitude performance Race-specific pacing and intensity focus, especially maintaining tempo to optimize endurance Incorporating torque and long sustained climbs for single speed riders Altitude acclimation: timing, frequency, and how it influences race performance Building durability and fatigue resistance through volume, stacking workouts, and targeted intervals Practical training structure during the build phase to surpass fatigue hurdles and extend endurance Managing logistics and mental preparation for race day at high elevation   Timestamps: 00:00 - Introduction and podcast goals 00:29 - Incorporating concise questions from listeners 01:16 - Brandon’s background and race goals at Leadville 02:41 - Challenges of single speed racing on steep climbs and long flats 03:40 - Importance of gradual ramp-up after injury recovery 04:48 - Risks of too rapid training progression and injury considerations 05:42 - Chronic injuries and compensatory movement patterns 06:50 - Strategies for conservative ramping and avoiding injury flare-ups 08:15 - Maintaining aerobic base and leveraging it for training efficiency 09:12 - Balancing intensity types: tempo versus high-intensity workouts 10:09 - Race-specific pacing: holding tempo and avoiding over-FTP efforts 11:26 - Focus on VO2 max and lactate threshold in training 12:12 - Adapting training zones for altitude and single speed specificity 13:28 - Role of torque intervals, especially for single speed riders 14:55 - Climbing and torque interval recommendations based on geographic location 15:00 - Adjusting training volume and intensity to build endurance 16:30 - Decision-making around race participation in the GP series and logistics 17:40 - Outperforming at altitude: genetics and acclimation cycles 18:40 - Acclimation strategies and responding to altitude over time 20:30 - Training at altitude for improved performance at sea level 22:01 - Managing chronic injuries and race day approach 23:39 - Training and recovery balance for high-altitude races 25:21 - Long-term injury management and race day performance 27:42 - Final thoughts and race prep advice from Dylan and hosts 42:19 - Community encouragement and upcoming race plans

    41 min

  3. May 19

    Episode 187 - KOM Hunting and Utilizing AI for Training Optimization

    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 dedicated training and tactics for short-segment KOM hunting as well as utilizing AI for your benefit to help you analyze and optimize your training.   As always, if you like what you hear, 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 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://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   This episode dives into strategies for effective high-intensity efforts, training volume management, and nutrition for busy cyclists looking to improve fitness without extra hours. The hosts analyze real questions about sprinting, two-minute KOMs, overtraining, and periodization, providing actionable insights for cyclists of all levels.   Main Topics: Optimal techniques for 2-minute maximal efforts, including standing vs seated climbing strategies Training volume versus intensity: what's more effective for limited schedules Understanding and adjusting training based on AI data analysis and perceived fitness changes The role of nutrition and recovery when adding intensity or volume Specific considerations for female versus male climbing styles and biomechanics Practical tips for structured training: periodization, zone targeting, and maximizing workout quality   Timestamps: 00:00 - Episode introduction & latest updates on the Matchbox podcast 01:02 - Red River Roubaix event announcement (June 20th) 02:33 - Changes to question submission form: 400-character limit and new process 04:07 - Analyzing sprint vs two-minute efforts: standing or seated? 05:55 - Best strategies for two-minute KOM attempts, climb vs flat considerations 07:09 - Standing vs seated: biomechanical and efficiency strategies 08:36 - Training focus: developing standing sprint power and technique 10:10 - Differences in climbing styles between women and men 11:15 - Impact of biomechanics and physiology on climbing posture and efficiency 14:09 - Adjusting interval style based on effort type and goals 15:29 - Recommendations for structured interval training and recovery 19:37 - Advice for cyclists with busy lives: balancing volume and intensity 23:36 - Importance of nutrition, fueling, and recovery for performance 30:44 - Overtraining myths and how to gauge fitness declines 33:21 - Effective training periodization & zone targeting for limited hours 35:55 - Nutrition strategies for hard efforts and supporting low-volume training 37:55 - Wrapping up and call for questions submissions

    39 min

  4. May 8

    Episode 186 - Breaking Through Stagnation, Pedaling Heel Up vs Down, and Plyometrics for Cyclists

    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 avoid progression stagnation, pedaling heel up vs heel down, and plyometrics.   As always, if you like what you hear, 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 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://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   Show Summary In this episode of the Matchbox podcast, the hosts discuss various topics related to athletic performance and training. They explore the factors that separate athletes who continue to improve from those who stagnate, emphasizing the importance of mental mindset and willingness to adapt training routines. The conversation also touches on the impact of age on cycling performance, with insights into how athletes can continue to excel beyond their physiological peak age. The hosts address listener questions about pedaling techniques and the benefits of plyometrics for cyclists, providing practical advice and personal experiences.   Timestamps 0:01 - Introduction and listener questions 0:29 - Discussion on athlete improvement and stagnation 2:38 - Impact of age on cycling performance 5:47 - Mental mindset and training breakthroughs 10:37 - Importance of regular blood work for athletes 18:38 - Listener question: Pedaling techniques 24:10 - Listener question: Benefits of plyometrics for cyclists 27:49 - Wrap-up and closing remarks

    28 min

  5. May 1

    Episode 185 - INSANE VO2max Workouts, Balancing Training with Vacations, and Multiple Peak Periodization

    Summary: In this episode, we dive into the intricacies of training strategies for endurance athletes, from VO2 max workouts to managing seasonal peaks. Whether you're a professional racer or a recreational rider, learn how to tailor your training for optimal performance and avoid burnout.   Key Topics: The specifics of a 16 x 3 minute VO2 max workout and its applications for elite mountain bike racers like Charlie Aldridge How durability and repeatability workouts differ and their importance in cross-country racing Structuring rest weeks, recovery, and buildup around race calendars, emphasizing flexibility over rigidity The significance of maintaining aerobic capacity and how to incorporate volume blocks mid-season Managing multiple peaks within a single season and the importance of periodization for sustained performance Practical advice on training adaptation for different disciplines such as marathon gravel or XCO racing The concept of "Hall Pass" rides for balancing enjoyment and training needs     Timestamps: 00:00 - Intro and listener questions overview 00:31 - Analysis of Charlie Aldridge's VO2 max workout and its specificity 01:22 - How cross-country mountain bike durability translates into training 02:06 - Understanding the "durability" vs "repeatability" in interval workouts 03:10 - Structuring elite-level VO2 max efforts and rest intervals 04:07 - The importance of progressive efforts in VO2 workouts for adaptation 05:17 - How to structure VO2 max efforts with minimal rest, akin to resistance training 06:23 - The athlete's conditioning level and common training loads for VO2 workouts 07:18 - Personal reflections on maximum efforts and workout limits 08:26 - Why elite athletes push boundaries and how that applies to your training 09:32 - Adapting training based on the discipline and individual focus 10:19 - The value of flexible, fun riding and "Hall Pass" rides for morale 11:17 - Vacation riding tips and balancing recovery with experience 12:42 - The importance of avoiding overly rigid training plans 13:34 - Managing training micro-cycles and the flexibility of rest weeks 14:39 - When and how to incorporate a volume or aerobic base block mid-season 15:40 - The significance of recovery and listening to your body's signals 16:49 - Managing peaks and planning the season to prevent burnout 17:32 - Question from Matt about managing multiple peaks and recovery strategies 18:49 - The importance of offseason recovery and season structure 20:03 - Incorporating volume and aerobic capacity during the season 22:17 - Adjusting training based on age, training history, and season goals 24:33 - Timing of high-volume blocks and aerobic training to support racing 25:02 - The importance of recovery after racing and building towards the next peak 26:02 - Tailoring season plans for specific race disciplines like marathon gravel or XCO 27:20 - The value of multiple peaks and non-linear training cycles   Resources & Links: Charlie Aldridge's Strava Profile (if available) VO2 Max Training Guidance The Power of Periodization in Endurance Sports

    27 min

  6. Apr 20

    Episode 184 - Optimizing Warmup and Coaches Anecdotes

    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 optimize your warmup to improve performance early into races and then we each give some personal anecdotes as coaches, that may or may not be corroborated scientifically.   As always, if you like what you hear, 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 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://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/    How to Optimize Warmup and Race Strategies for Endurance and Gravel Racing In this episode, the hosts dive into practical advice on warming up, race preparation, and tactical strategies specifically tailored for endurance and gravel racers. They emphasize the importance of course knowledge, nutrition, and mental readiness to improve early race performance.   Key Topics Covered: Effective warmup routines for different race lengths and start difficulties Recognizing the signs of readiness and fitness profile distinctions Importance of course reconnaissance for pacing and positioning Nutrition strategies pre-race, including fueling during warmup Managing adrenaline and stress with parasympathetic stress relief techniques Tactical interval training for hard start efforts, including customized recovery periods The role of bike racing in athlete development versus training for race pace Use of supplements like bicarbonate (bicarb) for high-intensity efforts and extended endurance The mental game: managing nerves, focus, and race-day mindset Incorporating active recovery and off-bike movements to enhance recovery without overtraining   Timestamps: 00:00 - Introduction to listener questions and race prep topics 01:30 - Common issues with early race pacing and warmup routines 02:14 - Analyzing race start strategies in hard-start courses like Seattle and Mid-South 03:09 - Differentiating warmup routines for endurance vs. short, intense efforts 04:15 - Understanding fitness profiles: durability vs. peak power 05:02 - The importance of course knowledge for pacing and surge anticipation 06:28 - Psychological prep: anticipating course difficult sections 07:10 - Positioning and pacing tactics before the start line 08:02 - Nutritional strategies during warmup for endurance races 09:32 - When and how to optimize warmup duration based on race type 10:40 - Incorporating activation exercises and their benefits 11:38 - Warmup duration recommendations for high-start races 12:42 - The impact of start position and course profile on warmup timing 13:49 - Strategies for maintaining core temperature and mental readiness 15:12 - Clarifying the difference between warmup and activation exercises 17:11 - Sample warmup routines for a four-to-five-hour mountain bike race 18:28 - How to tailor warmup based on course profile and start difficulty 19:41 - The importance of pre-race mental and parasympathetic stress management techniques 20:28 - The significance of practicing race-specific efforts and surges 22:23 - Interval training methods tailored for hard-start efforts and pacing 23:40 - Developing a mindset to handle multiple efforts during a race 24:50 - Tips for managing race nerves and adrenalized start conditions 26:47 - Practical tips for reducing anxiety through breathing and movement strategies 27:15 - Anecdotal insights on genetics and race predictability in cycling 29:17 - Variations in performance and talent distribution among men and women 30:48 - The importance of race experience and frequency for rider development 33:08 - The role of bike racing versus continuous training for race readiness 36:10 - Avoiding over-reliance on a single race; benefits of participating in multiple events 37:19 - How early race nerves can be managed through practice and preparedness 39:05 - The influence of daily activity, recovery, and slight nutrition tweaks 40:45 - Exploring bicarbonate supplementation for improved high-intensity efforts 44:40 - Extended use of bicarbonate as a race fuel strategy in ultra-endurance contexts 47:47 - Final thoughts on integrating these strategies into your race prep

    46 min

  7. Apr 13

    Episode 183 - Multidisciplinary Training, Balancing Parenthood and Quality Plan Execution, and Training Platform Nuances

    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 adding weekly volume at Z3 is beneficial and should you be using those handy side bib pockets if aero is your number one concern?   As always, if you like what you hear, 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 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://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/    Summary   In this episode, hosts tackle a listener’s complex training schedule that involves preparing for both trail running and ultra bikepacking, while also managing late-night training routines as a busy parent. The discussion offers actionable insights on balancing multi-discipline training, periodization, strength maintenance, and optimizing sleep and recovery.Main Topics Covered: Strategies for training simultaneously for trail running and bikepacking events The importance of periodization and training ratios (running vs cycling) Incorporating strength and mobility work effectively Managing late-night training sessions and routines as a parent The nuanced use of critical power versus FTP for training zones Tools and platforms: WKO5 vs Vekta for training analysis In this episode: We analyze how to periodize training around a 30K trail race and an 800-mile bikepacking race spaced out over months Discussion on prioritization: focusing on the main event while maintaining fitness for the secondary event The role of strength training, plyometrics, and mobility in endurance performance Tips for late-night workouts, sleep considerations, and routine creation as a parent Insights into training tools, zones, and metrics, including Vecta's adaptive zones and the W prime metric Tips for athletes balancing intense training with life's obligations Timestamps: 00:00 - Introduction to multi-discipline endurance training challenges 01:11 - Can you train effectively for both trail running and bikepacking simultaneously? 02:25 - Importance of training ratios: near 50-50 split or tailored approach 03:13 - Prioritizing running for injury prevention and muscular efficiency 04:08 - Cycling complements running; form and nutrition focus for trail run 05:38 - Periodization strategies: focusing on the main event and maintaining secondary fitness 06:48 - Incorporating strength training and its timing relative to the season 08:11 - Reducing gym volume as race approaches, maintaining strength efficiently 12:58 - Role of mobility and plyometrics in injury prevention and running performance 14:39 - Challenges of fitting training into busy schedules; structuring routine 17:49 - Impact of late-night training routines on sleep and recovery 20:50 - How to adapt training around parenting schedules; morning vs night workouts 25:33 - Coaching insights: Using Vecta and critical power zones 29:44 - Comparing training platforms: WKO5 vs Vecta 32:40 - Final tips: balance, discipline, and leveraging tools for progress

    32 min

  8. Apr 3

    Episode 182 - Season Transitions, Breck Epic Training, and All Things Sea Otter

    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 transition between racing seasons, best training practices for Breck Epic and stage racing, and all things Sea Otter Gravel   As always, if you like what you hear, 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 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://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/

    40 min
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4.8
out of 5
52 Ratings

About

The Matchbox podcast presented by Ignition Coach Co - a cycling show that covers training-related topics in a discussion-oriented format. Show hosts, Adam Saban and Kaitlyn Maddox, are endurance coaches with Ignition Coach Co who share a passion for expanding their knowledge of endurance training. They have also competed as elite cyclists across various disciplines and often lean on their experiences competing at the highest level to provide unique perspective into the world of bike racing. Tune in each week to find out how you can find that extra match for your next race.

Information

  • Creator
    Ignition Coach Co
  • Years Active
    2022 - 2026
  • Episodes
    100
  • Rating
    Clean
  • Copyright
    © Copyright 2022 All rights reserved.
  • Show Website
    The Matchbox - A Cycling Podcast

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