98 episodes

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.

The Matchbox - A Cycling Podcast Ignition Coach Co

    • Sports
    • 4.9 • 29 Ratings

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.

    Episode 95 - Z2 Training and Finding Your LT1, VO2max, and Rest Intervals

    Episode 95 - Z2 Training and Finding Your LT1, VO2max, and Rest Intervals

    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

    • 52 min
    Episode 94 - Ultra Endurance Fueling and Pacing Strategies and Cross Country Mountain Bike Training Volume

    Episode 94 - Ultra Endurance Fueling and Pacing Strategies and Cross Country Mountain Bike Training Volume

    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

    • 30 min
    Episode 93 - Tire Inserts, Coaching Athletes with Medical Conditions, and How to Carry Your Tools

    Episode 93 - Tire Inserts, Coaching Athletes with Medical Conditions, and How to Carry Your Tools

    Episode 93 - Tire Inserts, Coaching Athletes with Medical Conditions, and How to Carry Your Tools

    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 recommended tire inserts for XC racing, how we approach coaching athletes with medical conditions, and how to carry all of your tools during races.

    Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is fully amongst us 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

    The conversation covers topics related to tire inserts for cross-country mountain bike racing, breathing techniques for athletes with exercise-induced asthma, and storage solutions for race essentials. The hosts discuss their recommendations for tire inserts, with Dylan suggesting Tubolite as a lightweight option. They also share their approaches to addressing medical issues with athletes and the importance of seeking professional medical advice. In terms of storage solutions, they recommend carrying plugs, CO2, and a multi-tool in a pocket for quick access during races. They also discuss the benefits of using tire plugs instead of tubes and share their preferred tools for race-day repairs.

    Keywords

    tire inserts, cross-country mountain bike racing, exercise-induced asthma, breathing techniques, storage solutions, plugs, CO2, multi-tool

    Takeaways

    Tubolite is a recommended lightweight tire insert for cross-country mountain bike racing.
    Athletes with exercise-induced asthma should consult with medical professionals for proper diagnosis and treatment.
    Coaches should be aware of signs of medical issues in athletes and refer them to appropriate healthcare professionals.
    Carrying tire plugs, CO2, and a multi-tool in a pocket is a convenient storage solution for race essentials.
    Using tire plugs instead of tubes can be an efficient way to fix flats during races.
    Different races and personal preferences may influence the choice of tools and storage solutions for race-day repairs.
    Titles

    The Benefits of Tire Plugs for Flat Repairs
    Managing Exercise-Induced Asthma in Athletes
    Sound Bites

    ”For cross-country mountain bike racing, I usually go with Tubolite because it’s very lightweight.”
    ”Breathing techniques and posture can help manage exercise-induced asthma.”
    ”The best storage solution for race essentials is to carry plugs, CO2, and a multi-tool in a pocket.”
    Chapters

    00:00 Choosing the Best Tire Insert

    03:28 Managing Exercise-Induced Asthma

    11:59 Efficient Storage Solutions

    13:35 The Benefits of Tire Plugs

    • 25 min
    Episode 92 - Training Through Injuries, Everesting Prep, and Ramp Test vs 20min FTP Protocol

    Episode 92 - Training Through Injuries, Everesting Prep, and Ramp Test vs 20min FTP Protocol

    Episode 92 - Training Through Injuries, Everesting Prep, and Ramp Test vs 20min FTP Protocol

    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 talking about how to approach training through injuries, preparation ideas for Everesting attempts, and the differences between ramp tests and the standard 20min FTP protocol.

    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, Adam and PRJT D1ZL CLTV discuss topics related to FTP testing, recovering from injuries, and preparing for an Everesting challenge. They provide insights and advice on determining FTP through ramp tests or 20-minute efforts, pacing and training during recovery, and the importance of specificity in training for an Everesting attempt.



    Keywords

    FTP testing, ramp test, 20-minute test, recovery from injury, Everesting, pacing, specificity



    Takeaways

    Determining FTP can be done through ramp tests or 20-minute efforts, but it’s important to prioritize accurate threshold and tempo ranges.
    During recovery from an injury, it’s crucial to focus on recovery rather than training and to listen to your body’s healing process.
    When preparing for an Everesting challenge, pacing and nutrition are key factors to consider, and it’s important to test your pacing and bike setup in advance.
    Maintaining aerobic fitness and gradually increasing intensity can help in preparing for an Everesting attempt.
    Specificity in training is important for all types of racing, and tailoring your training to the demands of the event is crucial for success.


    Titles

    Recovering from Injury: Focus on Recovery
    Determining FTP: Ramp Test vs. 20-Minute Test


    Sound Bites

    ”The only way to get an accurate FTP is to do a 60-minute power test.”
    ”Your main focus when you’re recovering from an injury is to recover.”
    ”If it doesn’t feel easy at five hours, it’s not going to feel easy, even close to easy at 14 hours.”


    Chapters

    00:00 Introduction and FTP Testing

    08:40 Recovering from Injury

    15:13 Preparing for an Everesting Challenge

    • 31 min
    Episode 91 - L/R Power Imbalances, Goal Setting 101, and VO2max Training

    Episode 91 - L/R Power Imbalances, Goal Setting 101, and VO2max 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 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?”

    • 36 min
    Episode 90 - Creatine, Living and Training in Leadville, Tires for Barry Roubaix, and the Balancing Act of Block Weeks

    Episode 90 - Creatine, Living and Training in Leadville, Tires for Barry Roubaix, and the Balancing Act of Block Weeks

    Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this weeks episode we’re talking about creatine, living and training at high elevations, tire recommendations for Barry Roubaix, and the balancing act of block week training.

    Today’s show is also brought to you by Flow Formulas. Spring is in the air which makes for a great time to get on top of your nutrition game. Head over to flowformulas.com 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 topics related to creatine supplementation and training at high elevation. They address questions about how long it takes for creatine to clear the system, the benefits of creatine for high-intensity efforts, and the considerations for stopping creatine before a race. They also provide advice for training at high elevation, specifically for someone living in Leadville and preparing for the Leadville 100 mountain bike race. Additionally, they discuss tire choices for a race with deep sand pits. The conversation covers topics such as tire selection for gravel races, recovery after block weeks, and progressive overload in interval training. The hosts discuss the importance of choosing the right tire for gravel races and recommend the Strada Bianca tire in either 40 or 45 size. They also provide insights on recovery after block weeks, suggesting a lower volume week immediately following the block and gradually increasing volume and intensity in the subsequent weeks. In terms of interval training, they discuss the pros and cons of increasing intensity versus increasing time at zone, highlighting the importance of listening to your body and focusing on time in zone.


    Takeaways
    Creatine supplementation can provide benefits for short, high-intensity efforts in both the gym and on the bike.

    The build-up phase for creatine supplementation is typically two weeks, and the build-down phase may also take around two weeks.

    Living in Leadville and training for the Leadville 100 mountain bike race provides the advantage of being acclimated to the elevation and having the perfect training grounds.

    For training at high elevation, it may be beneficial to adjust the training schedule to allow for better recovery and consider a two-week build and one-week recovery cycle.

    When choosing tires for a race with deep sand pits, it’s important to consider the terrain and balance between road sections and sand sections. Choose the right tire for gravel races to minimize the risk of flats

    Recovery after block weeks should include a lower volume week followed by gradually increasing volume and intensity

    When it comes to interval training, focus on time in zone rather than just increasing intensity

    Listen to your body and adjust your training accordingly


    Chapters

    00:00 Creatine Supplementation and Clearing Time

    08:51 Training at High Elevation: The Leadville Advantage

    30:17 Balancing Intensity and Time in Zone in Interval Training

    • 40 min

Customer Reviews

4.9 out of 5
29 Ratings

29 Ratings

acularw ,

Informative and relevant

This is a great training oriented cycling podcast. I appreciate having coaches that race different disciplines and the perspective they offer. I like the more recent short episodes but think when we get into race season it’s fun to hear updates on host races, results, etc.

Tomcnc ,

Informative coaching podcast

I appreciate how the coaches try relate their personal training experiences, how it worked for them, and why they would recommend it to athletes they coach.
Being able to email questions and listen to the coaches go through their thought process on why they would recommend a particular course of action, has a lot of value for me.

daddy_leams ,

All in

Love the show. Great vibes and the best advice. Keep it up

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