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 we’re talking about using saunas for heat adaptation, is trainer time really worth more than riding outside, and single vs dual-sided power meters.

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!



For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/ 



The following was generated using Riverside.fm AI technologies

Summary

The conversation covers topics related to heat adaptation through sauna use, the effectiveness of riding in the heat versus using a sauna, the value of dual-sided power meters versus single-sided power meters, and the importance of power balance in training. The hosts discuss the frequency and duration of sauna sessions for heat adaptation, the impact of heat on workout quality, and the potential benefits of sauna use for altitude acclimation. They also address the question of whether riding in the heat or using a sauna is more effective for heat adaptation. In terms of power meters, they discuss the accuracy and reliability of dual-sided power meters and the potential discrepancies between left and right power. They also consider the impact of different types of power meters on data analysis and coaching decisions.

Keywords

heat adaptation, sauna use, riding in the heat, dual-sided power meters, single-sided power meters, power balance

Takeaways

Riding in the heat is more effective for heat adaptation than using a sauna when not riding.
For heat adaptation, it is recommended to ride during the hottest part of the day for endurance rides and use the sauna on lower intensity days.
Sauna protocols for heat adaptation may involve daily sauna sessions in the first week, followed by less frequent sessions.
The use of contrast therapy, such as a cold shower after a sauna session, may help reduce the effects of heat adaptation on sleep.
The accuracy and reliability of power meters vary, and dual-sided power meters are generally preferred for more accurate power data.
Power balance discrepancies between left and right legs may be more relevant in cases of injury or pain, and consistency in power measurement is important for accurate data analysis.
Titles

Sauna Protocols for Heat Adaptation
The Effectiveness of Dual-Sided Power Meters
Sound Bites

”Embrace the heat, ride during the hottest part of the day.”
”The most effective way to use the sauna is immediately after the ride.”
”60 minutes on the trainer is 60 minutes, you didn’t create more time out of nowhere.”
Chapters

00:00 Heat Adaptation: Riding in the Heat vs. Sauna Use

03:52 Sauna Protocols for Heat Adaptation

08:23 The Effectiveness of Dual-Sided Power Meters

14:03 Considerations for Power Balance in Training

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about the best strategies for carrying your fluids and nutrition on the bike as well as low calorie density foods.

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  
https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 
Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/ 

The following was generated using Riverside.fm AI technologies

Summary
The conversation discusses the use of bottles versus backpacks for endurance cycling events, specifically focusing on the Leadville race. The hosts provide their insights and experiences on the topic, considering factors such as aid station accessibility, hydration needs, and temperature conditions. They also touch on the idea of using insulated bladders and the convenience of swapping out bladders in a hydration pack. The conversation concludes with a brief mention of another question from a listener about episode numbers. The conversation discusses the concept of low calorie density foods and how they can help with weight loss and performance. Dylan shares examples of low calorie density meals, such as oatmeal with berries for breakfast and rice, beans, and vegetables for lunch or dinner. The importance of order of operation in eating low calorie density foods is also highlighted. The conversation concludes with a humorous exchange about Dylan’s supposed love for barbecue sauce. Overall, the conversation provides insights into how to incorporate low calorie density foods into a cyclist’s diet.

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



Matchbox Patreon: The Matchbox Patreon



For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking training plan modifications based on setbacks and fun ways to mix in active recovery.

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it!



For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com 

Intro/ Outro music by AlexGrohl - song ”King Around Here” - https://pixabay.com/music/id-15045/ 



The following was generated using Riverside.fm AI technologies



Summary

Derek is seeking advice on how to adapt his training plan after being sick and missing weeks of training leading up to his A race, the Triple Bypass. He is considering switching his A race to the Pike’s Peak Hill Climb. The hosts discuss the concept of A, B, and C priority races and the importance of having multiple goals throughout the season. They emphasize the need to still give your best effort in B and C races and the importance of tapering for A races. They provide specific advice for Derek, suggesting two training blocks with a focus on muscular endurance for the hill climb. In this conversation, Adam and Kaitlyn discuss how walking 18 holes of golf does not count as four hours of zone two training. They explore different ways to incorporate fitness into golf, such as carrying a heavier bag or jogging between shots. They also discuss the idea of turning everyday activities into workouts and the importance of not counting dog walks as training. The conversation ends with a discussion about automated motorized bag carriers for golf clubs.

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

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