Episoder
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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 ways to use RPE to your advantage and ideas for making those long Z2 rides more fun.
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 [email protected] 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
heart rate, power, RPE, aging athletes, performance testing, training metrics, lactate monitoring, endurance training, FTP, fatigue, athlete recovery, zone two training, endurance rides, motivation, cycling tips, aging athletes, training strategies, podcast recommendations, cycling community, workout rewards
Summary
In this conversation, the hosts discuss the complexities of training metrics for aging athletes, focusing on the balance between heart rate, power, and RPE (Rate of Perceived Exertion). They explore how these metrics can change with age, the impact of fatigue on performance testing, and the importance of consistency in training. The conversation also touches on the potential of lactate monitoring as a new tool for athletes and emphasizes the need for a multifaceted approach to training metrics. In this conversation, the hosts discuss various aspects of training for athletes, particularly focusing on the aging process and how it affects recovery. They explore strategies to keep training engaging, especially during zone two rides, and emphasize the importance of motivation through podcasts and rewards. Additionally, they highlight the benefits of planning routes and riding with others to enhance the cycling experience.
Takeaways
Heart rate may be more relevant than power for older athletes.RPE can change as athletes age, affecting workout comparisons.Fatigue significantly impacts performance testing results.Using RPE can help athletes gauge their effort more intuitively.Consistency in training is more important than perfection.Lactate monitoring could provide deeper insights into performance.A multifaceted approach to training metrics is essential.Listening to your body is crucial for recovery and performance.Power zones should be adjusted based on daily performance.Training should focus on functional overreaching for improvement. Recovery takes longer as athletes age.Training strategies should be individualized.Zone two rides can be made engaging without adding intensity.Podcasts can make long rides more enjoyable.Using rewards can motivate athletes during training.Planning interesting routes can enhance the riding experience.Riding with friends can make long rides feel shorter.Mixing up training methods can prevent boredom.Autonomy in training can empower athletes.Incorporating fun elements into training can improve performance.Titles
Navigating Training Metrics for Aging AthletesThe Heart Rate vs. Power DebateRPE: A Changing Metric for Older AthletesUnderstanding Fatigue in Performance TestingSound Bites
"RPE changes as you age.""RPE is a measure of what was.""Not every day is going to be perfect.""Lactate monitoring is on the horizon.""Multiple metrics are better than one.""It's so individual.""I like using the reward system.""Grab a buddy to go out and ride with."Chapters
00:00
Heart Rate vs. Power: The Aging Athlete's Dilemma
02:58
Understanding RPE and Its Evolution with Age
06:08
The Role of Fatigue in Performance Testing
08:50
RPE as a Training Metric: Balancing Power and Perception
12:01
The Importance of Consistency in Training
14:56
Exploring Lactate Monitoring and Its Implications
18:13
The Multifaceted Approach to Training Metrics
25:46
Aging and Recovery in Athletes
28:05
Making Zone Two Rides Engaging
31:59
Using Podcasts and Rewards for Motivation
36:32
The Power of Route Planning and Social Riding
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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 Gran Fondo style training and how to incorporate fun rides into your program.
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 [email protected] 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
Gran Fondo, training plan, reverse periodization, fun rides, cycling training, endurance, heat training, mountain biking, intensity, athlete coaching
Summary
In this conversation, the hosts discuss how to effectively structure a six-month training plan for a Gran Fondo, emphasizing the importance of specificity in training and the benefits of reverse periodization. They also explore the role of fun rides in a training schedule, highlighting the need for balance between intensity and enjoyment in cycling. The discussion includes practical tips for incorporating heat training and descending practice into the training regimen.
Takeaways
Training for a Gran Fondo requires a structured plan.Specificity in training is crucial for performance.Reverse periodization can be beneficial during winter months.Comfort with descending is important for race day.Fun rides are essential for maintaining motivation.Not all fun rides will fit neatly into a training plan.Coaches should allow flexibility for fun rides.Intensity can be balanced with enjoyment in cycling.Heat training can be incorporated easily into workouts.The importance of intrinsic motivation in cycling.Titles
Mastering Gran Fondo TrainingHow to Prepare for a Gran FondoSound Bites
"How would you structure a six month training plan?""Your training should always be specific to the demands.""Reverse periodization makes sense for winter training."Chapters
00:00
Structuring a Gran Fondo Training Plan
11:04
Reverse Periodization and Training Specificity
20:59
Incorporating Fun Rides into Training
28:03
Balancing Intensity and Enjoyment in Cycling
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Manglende episoder?
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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 discussing various ways to break through that dreaded FTP plateau and also sharing our thoughts on high intensity interval training during the off-season.
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 [email protected] 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
Keywords
FTP, cycling, training volume, intensity, overtraining, goal setting, maintenance intensity, older athletes, VO2 max, endurance
Summary
In this conversation, Adam and Dylan discuss strategies for increasing Functional Threshold Power (FTP) in cycling, particularly for athletes who feel stuck at a plateau. They emphasize the importance of training volume, the need to change training intensity and structure, and the significance of setting realistic goals. The discussion also covers the risks of overtraining, the necessity of maximizing training time, and the role of maintenance intensity for older athletes during the off-season.
Takeaways
Increasing FTP requires more training volume.Plateaus often result from insufficient training intensity.Changing training structure can help overcome stagnation.Realistic goal setting is crucial for motivation.Overtraining can lead to fatigue and stagnation.Maximizing training time can yield better results.Older athletes should maintain intensity to prevent decline.Maintenance intensity can be beneficial during off-season.VO2 max sessions should be included for maintenance.Training camps can help overload the system effectively.Titles
Avoiding Burnout in TrainingBreaking Through FTP PlateausSound Bites
"You need to be riding more.""You will never get to 400 watts doing less than 10 hours a week.""You can't just keep doing the same thing for five years."Chapters
00:00
Understanding FTP and Training Goals
02:56
The Importance of Training Volume
06:09
Changing Training Intensity and Structure
09:01
Realistic Expectations and Goal Setting
11:47
Avoiding Overtraining and Fatigue
14:45
Maximizing Training Time and Efficiency
18:02
Exploring High-Intensity Work in Off-Season
30:07
Maintenance Intensity for Older Athletes
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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 maximal vs marginal training gains.
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 [email protected] 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
Keywords
science, training, maximal gains, marginal gains, recovery, nutrition, cycling, performance, periodization, athlete, FTP, training, recovery, periodization, strength training, advanced techniques, metrics, gut training, heat adaptation, altitude training, race specificity, supplements
Summary
In this conversation, the hosts delve into the latest scientific findings, particularly in the realm of training and performance. They discuss the distinction between maximal and marginal gains in training, emphasizing the importance of focusing on foundational aspects such as frequency, volume, and intensity before delving into more niche strategies. The conversation also highlights the critical role of recovery, nutrition, and sleep in optimizing athletic performance, suggesting that these elements may take precedence over training intensity and volume. In this conversation, the speakers discuss various aspects of training for endurance sports, focusing on maximizing FTP gains, the importance of periodization, and the role of strength training. They explore advanced training techniques, the significance of tracking progress through metrics, and the niche areas of gut, heat, and altitude adaptation. The conversation also touches on race specificity and the impact of supplements on performance, concluding with a reflection on the overall training approach.
Takeaways
Staying updated with new scientific findings is crucial for athletes.Maximal gains in training should be prioritized over marginal gains.Frequency, volume, and intensity are the foundational elements of training.Recovery and nutrition are essential for optimal performance.Sleep quality significantly impacts athletic performance.Increasing training volume can lead to better fitness outcomes.Athletes often overlook the importance of recovery in their training.Fatigue management is key to maintaining training effectiveness.Periodization is an important aspect of training strategy.Balancing training intensity with recovery is vital for long-term success. Not if they don't train. If they don't train, their FTP won't go up at all.Training is like for the long haul.Periodization is how your training changes over time.Strength training is the next thing I'm reaching for.Altitude training is more important than gut training.Heat adaptation is more important than altitude adaptation.People overestimate how much altitude training gives you.Supplements rank low on the list of gains.Get your annual blood work, kids.That was a long episode.Titles
Maximal Gains: The Key to Training SuccessUnlocking the Latest in Science for Athletes Strength Training: A Key ComponentExploring Advanced Training TechniquesSound Bites
"What's new in science?""Maximal versus marginal gains in training.""You can't make up for volume by doing more intensity.""Their FTP is gonna go up a boatload.""Training is like for the long haul.""Periodization is how your training changes over time."Chapters
00:00
Exploring New Scientific Findings
02:10
Maximal vs Marginal Gains in Training
19:47
The Importance of Recovery and Nutrition
29:13
Maximizing FTP Gains Through Training and Recovery
30:44
The Importance of Periodization in Training
31:47
Strength Training: A Key Component
32:16
Exploring Advanced Training Techniques
35:20
Tracking Progress: The Role of Metrics
36:57
Niche Training: Gut, Heat, and Altitude Adaptation
38:39
Race Specificity and Its Impact on Training
40:56
The Role of Supplements in Performance
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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 turn those commuter junk miles into high quality riding and difference aspects of heat training.
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 [email protected] 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
Keywords
cycling, training, endurance, heat acclimation, ultra events, commuting, FTP, marathon, performance, recovery
Summary
In this conversation, Adam and Kaitlyn discuss various training strategies for cyclists and runners, focusing on how to maximize commuting miles for training, prepare for ultra events, and acclimate to heat conditions. They provide personalized advice to listeners, emphasizing the importance of recovery, intensity management, and nutrition during training. The discussion highlights the balance between structured workouts and enjoying the process of training, as well as practical tips for adapting to different environmental conditions.
Takeaways
Enjoy your commute and make it easier, not harder.Balance intensity and recovery in your training schedule.Commuting miles can be valuable training time.Heat acclimation is crucial for endurance events.Mix in threshold training for better performance.Use heat training strategically during recovery weeks.Consider nutrition strategies for hot conditions.Practice race day nutrition during training.Adjust intensity based on environmental conditions.Running can be enjoyable without strict metrics.Titles
Enjoying the Process of TrainingEffective Heat Training TechniquesSound Bites
"How can Scott make the most out of his commutes?""Just enjoy that commute.""Make sure you're recovering enough."Chapters
00:00
Maximizing Commuting Miles for Training
13:10
Preparing for Ultra Events: Training Insights
25:02
Heat Acclimation Strategies for Endurance Events
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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 high intensity training and it’s effect on sleep hygiene, before giving our recommendations on power meter options for training on gravel.
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 [email protected] 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
Article referenced:
https://www.lesmills.com/us/fit-planet/fitness/hiit-and-sleep/#:~:text=You%20may%20think%20that%20exhausting,it%20can%20do%20the%20reverse!
Keywords
sleep quality, CPAP machine, core temperature, high-intensity training, power meters, gravel bikes, sleep hygiene, athlete recovery, sleep apnea, training volume
Summary
In this episode, Adam and Kaitlyn discuss various aspects of sleep quality, including the impact of high-intensity training on sleep, the importance of sleep hygiene, and the role of CPAP machines in improving sleep for those with sleep apnea. They also explore the significance of core temperature regulation for better sleep and delve into the topic of power meters for gravel bikes, weighing the pros and cons of different types of power meters.
Takeaways
Sleep quality is crucial for overall health and performance.CPAP machines can significantly improve sleep for those with apnea.Core temperature regulation plays a vital role in sleep quality.High-intensity training can negatively impact sleep if not managed properly.Cortisol levels can affect sleep quality and recovery.Power meter pedals may not provide consistent readings compared to other options.Understanding sleep cycles can help improve sleep hygiene.Listening to your body is essential for health and performance.Sleep is the best recovery method for athletes.Choosing the right power meter depends on individual needs and bike setup.Titles
How CPAP Machines Transform SleepRegulating Sleep: Tips for AthletesSound Bites
"Sleep is so important.""I feel like a new person.""Sleep hygiene seems to be trending."Chapters
00:00 Introduction and Listener Engagement
01:21 Understanding Sleep Quality and Its Importance
05:22 The Role of CPAP Machines in Sleep Improvement
09:12 Core Temperature Regulation and Sleep
16:19 High-Intensity Training and Sleep Correlation
24:24 Exploring Power Meters for Gravel Bikes
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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 training to reach peak fitness, how to reduce fatigue cramps in racing, and benefits of creatine for cycling performance.
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 [email protected] 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
Keywords
peaking methods, endurance training, cramping, creatine, race performance, cycling, training strategies, athlete coaching, fitness, endurance racing
Summary
In this conversation, Adam and Dizzle discuss various training strategies for endurance athletes, focusing on peaking methods, addressing cramping issues, and the role of creatine in performance. They explore how unstructured training can benefit athletes, the importance of race-like efforts, and the physiological aspects of cramping during long races. Additionally, they delve into the benefits of creatine supplementation for short, intense racing disciplines and its impact on performance.
Takeaways
Peaking is not just for one day; it's a phase.Maintaining volume after peaking can enhance performance.Unstructured training can help athletes feel fresher and more confident.Cramping often results from fatigue rather than hydration issues.Incorporating race-like efforts in training is crucial for endurance athletes.Creatine can be beneficial for short, intense racing disciplines.Weight gain from creatine is often just water retention.Race experiences help athletes adapt to unknown challenges.Durability workouts can improve performance in long races.Fueling becomes more important during extended efforts.Titles
Mastering Peaking Methods for Endurance AthletesThe Power of Creatine: Boosting Race PerformanceSound Bites
"I feel way fitter and more confident now.""You need to ride 50 miles just endurance.""I think it is beneficial to take it for those disciplines."Chapters
00:00 Peaking Methods and Training Strategies
11:38 Addressing Cramping in Endurance Racing
21:08 The Role of Creatine in Performance
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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 discussing methods for finding max HR, addressing cycling-induced back pain, and periodization alternatives for working professionals.
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 [email protected] 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
Keywords
maximum heart rate, cycling, back pain, training plans, amateur cyclists, heart rate monitor, lactate threshold, strength training, aerobic capacity, cycling injuries
Summary
In this conversation, the hosts discuss various aspects of cycling training, focusing on how to determine an athlete's maximum heart rate, addressing common issues like back pain while cycling, and the importance of flexibility in training plans for amateur cyclists. They emphasize the significance of understanding heart rate zones, the role of strength training, and the necessity of building aerobic capacity for improved performance.
Takeaways
Finding maximum heart rate can be challenging and may require specific tests.Heart rate monitors can sometimes give inaccurate readings during training.Lactate threshold heart rate is often more useful than maximum heart rate for training.Back pain while cycling can stem from various issues, including hip mobility.Strength training should target specific deficiencies to avoid imbalances.Shorter crank lengths can help alleviate back pain for some cyclists.Mobility exercises are crucial for addressing underlying issues related to back pain.Amateur cyclists should focus on building aerobic capacity rather than just intensity.Training plans should be flexible to accommodate life changes and availability.It's common for athletes to overestimate their training capacity.Titles
Conquering Back Pain: Solutions for CyclistsFlexible Training Plans for the Everyday CyclistSound Bites
"What is the best way to find an athlete's maximum heart rate?""If your max that you've seen is 196, then 140s for your hard efforts is way too low.""I highly doubt David's power meter is off to the point where he'd be doing too low of power."Chapters
00:00 Understanding Maximum Heart Rate in Athletes
13:50 Addressing Back Pain While Cycling
27:57 Training Flexibility for Amateur Cyclists
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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 discussing how to monitor zone two guidelines, possible research topics for students, and training without power metrics.
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 [email protected] 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 how to properly adjust zone two training and explore the use of heart rate variability (HRV) monitoring devices. They also provide insights into the Norwegian method of training, which involves more low-intensity zone two training. The hosts emphasize the importance of balancing volume and intensity in training and suggest conducting a study on different zones of zone two training. They also discuss the psychological aspects of endurance training and the correlation between delayed gratification and success. The conversation covers various topics related to psychological aspects of training and the use of metrics in training. The hosts discuss the idea of manipulating feedback to see how it affects performance, the use of power meters and heart rate monitors in interval workouts, and the importance of listening to your body and using RPE (Rate of Perceived Exertion) as a training tool. They also touch on the potential drawbacks of relying too heavily on data and the benefits of training without metrics.
Keywords
zone two training, heart rate variability, Morpheus, Norwegian method, volume vs intensity, psychological aspects of endurance training, delayed gratification, psychological aspects, training, feedback manipulation, power meters, heart rate monitors, interval workouts, RPE, Rate of Perceived Exertion, data reliance
Takeaways
Adjusting zone two training can be done using heart rate variability (HRV) monitoring devices like Morpheus.The Norwegian method of training involves more low-intensity zone two training.Balancing volume and intensity is crucial for effective training.Conducting a study on different zones of zone two training can fill a gap in the literature.Psychological aspects, such as self-control and delayed gratification, play a role in endurance training success. Manipulating feedback can be an interesting experiment to see how it affects performance.Using power meters and heart rate monitors can be helpful in interval workouts, but RPE is also a valuable training tool.Don't let the metrics overwhelm you and prevent you from training. Trust your body and listen to how you're feeling.Training without metrics can be a liberating and enjoyable experience.Relying too heavily on data can be a crutch and may prevent you from fully tuning in to your body's signals.Titles
Balancing Volume and Intensity in TrainingThe Norwegian Method: More Low-Intensity Zone Two Training The Value of RPE as a Training ToolThe Drawbacks of Relying Too Heavily on DataSound Bites
"How to properly adjust your zone two training""The use of heart rate variability (HRV) monitoring devices""The Norwegian method: more low-intensity zone two training""Manipulating feedback and seeing how it affects future performance.""Garmin and Wahoo, the first one of them that can get RPE on your bike computer, they're gonna blow everybody out of the water.""Don't let the metrics overwhelm you to the point where it paralyzes you."Chapters
00:00 Properly Adjusting Zone Two Training and HRV Monitoring Devices
11:35 Conducting a Study on Different Zones of Zone Two Training
29:20 The Value of RPE as a Training Tool
35:20 The Drawbacks of Data Reliance
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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 discussing how to incorporate intensity into a mountain bikers training plan, ways to improve ability to execute tempo intervals, and we end with some lighthearted follow up discussion on sleep tactics.
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 [email protected] 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 Kaitlyn discuss how mountain bikers can incorporate intensity and structured workouts into their training plans. They explore the idea of using mountain bike sessions as intensity days and provide insights on how to structure these rides. They also discuss the importance of handling the bike at high heart rates and the benefits of specific, targeted intensity workouts. In the second part of the conversation, they address the challenge of maintaining heart rate within the tempo zone during long intervals and provide strategies to improve efficiency. They also discuss the limitations of different training metrics and the importance of adjusting workouts based on external factors like core temperature and altitude. The conversation ends with a lighthearted discussion on podcasts to fall asleep to.
Keywords
mountain biking, intensity, structured workouts, heart rate, tempo, efficiency, training metrics, core temperature, altitude, podcasts
Takeaways
Mountain bikers can incorporate intensity into their training by using mountain bike sessions as intensity days.Efficiency while descending is important for mountain bike racing, so it's beneficial to practice handling the bike at high heart rates.Long tempo intervals can be challenging to maintain heart rate within the tempo zone, but strategies like adjusting power, using RPE, and chunking the workout can help improve efficiency.Different training metrics have their limitations, and it's beneficial to consider multiple metrics and consult with a coach for a holistic approach.External factors like core temperature and altitude can affect performance during workouts, and adjustments may be necessary.Listening to podcasts that are interesting but not too engaging can help with sleep latency by keeping the mind focused and preventing wandering thoughts.Titles
Podcasts to Fall Asleep to: Finding the Right BalanceStrategies to Improve Efficiency in Long Tempo IntervalsSound Bites
"Does mountain biking slot into endurance rides or intensity days?""Intensity days should be structured and specific""Trail days can have more structure than just riding hard"Chapters
00:00 Incorporating Intensity and Structured Workouts for Mountain Bikers
03:12 Efficiency and Handling at High Heart Rates in Mountain Biking
09:22 Strategies to Improve Efficiency in Long Tempo Intervals
14:06 Considerations for Training Metrics and External Factors
32:39 Podcasts to Fall Asleep to: Finding the Right Balance
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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 discussing whether or not acclimatizing for altitude can be substituted with heat training and how to best execute VO2max intervals.
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 [email protected] 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 heat acclimation as a substitute for altitude training. The coaches agree that heat acclimation can be a good alternative if altitude training is not possible. Both heat and altitude acclimation increase blood volume, which can help with performance at altitude. However, heat acclimation should not be seen as a replacement for altitude acclimation, as the effects are not as significant. The coaches also discuss the stress on the nervous system during heat and altitude acclimation, and the importance of managing intensity during workouts. They also touch on the genetic variation in response to altitude and the potential benefits of heat acclimation over altitude acclimation. The conversation then transitions to discussing VO2 max intervals and how to approach them. The coaches advise against taking breaks in the middle of intervals and recommend adjusting the power target if necessary. They also emphasize the importance of pacing and mental strategies to push through the challenging moments of VO2 max intervals.
Keywords
heat acclimation, altitude training, blood volume, nervous system, intensity, genetic variation, VO2 max intervals, pacing, mental strategies
Takeaways
Heat acclimation can be a substitute for altitude training if altitude acclimation is not possible.Both heat and altitude acclimation increase blood volume, which can benefit performance at altitude.Managing intensity during heat and altitude acclimation is important to avoid excessive stress on the nervous system.There is genetic variation in response to altitude, and individual differences should be considered when planning acclimation strategies.During VO2 max intervals, it is important to pace yourself and avoid taking breaks in the middle of intervals.Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals.Titles
Genetic Variation in Response to AltitudeHeat Acclimation vs. Altitude Training: Pros and ConsSound Bites
"Heat acclimation and altitude acclimation increase blood volume.""The effects of heat and altitude acclimation are not as significant as altitude acclimation alone.""Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals."Chapters
00:00 Heat Acclimation vs. Altitude Training
09:07 Managing Intensity and Stress during Acclimation
12:01 Genetic Variation in Response to Altitude
19:34 Approaching VO2 Max Intervals
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The last month has been busy with all of our hosts traveling every week for various racing/events so here's another throwback to an earlier episode.
The MatchBox Podcast - Ep. 5 - Top 5 Training Mistakes Everyday Athletes Make (3/29/22)
Individual Top 3
Adam Lack of consistency and structure - leading to plagueUnder fueling training/ racing - leading to underperformingNot targeting specific energy systems in a calculated and periodized approach - never maximizing specific improvement potentialDrewNot Taking Recovery Serious NutritionPlaying the Comparison GameAndrewToo hard on easy days (which of course leads to not hard enough on hard days)Under-fueling your rides (especially endurance)Too much obsession with power and not paying enough attention to prescribed sensations (could include some good notes here’s about ego and FTP)Doing too much early in the training year when you’re fresh, —> burnout when it’s time to race -
The Matchbox - Season 2 Episode 37 - Intro/ Outro
Hello everyone. Welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and boy do we have a fun show for you today. We’re presenting you with our top 20 maximal to marginal gains, along with some low key debate and banter as we each defend our positions. So stay tuned until the end to find out our take on the most maximal gain you need in your training life.
Today’s show is also brought to your by Flow Formulas. All four of us on the Matchbox rely on Flow products to get us through training rides and across finish lines and we highly recommend you try it out too. So head over to flowformulas.com today and use the discount code “ignitionpodcast” for 10% off any of their endurance-sport-specific nutrition products and let us know what you think. One of my favorites right now is the vanilla flavored recovery mix which is jam packed with the appropriate ratio of carbohydrates and proteins to fuel your post-workout recovery.
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 send those to [email protected] with email title The Matchbox Podcast or find us on Instagram and send us a DM. 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/
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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 some of the important demands of cycling you miss out on when spending too much time riding Zwift, tips for getting a better night’s sleep before your big event, and dream cycling destinations in Europe.
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 [email protected] 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 various topics related to cycling, including exercise time on Zwift versus outside, getting a good night's sleep before a race, and their dream cycling destinations in Europe. They share their experiences and insights, providing tips and advice along the way.
Keywords
cycling, Zwift, exercise time, descending, endurance ride, sleep, race preparation, Europe, French Alps, Belgian Cobbled Bergs, Italian Dolomites, gravel races
Takeaways
Riding on Zwift can be a great way to enjoy group rides and maintain fitness, but it may not provide the same descending experience as riding outside.When it comes to subtracting descending time from endurance rides, it depends on the specific goals and training plan. In general, it's important to consider the overall ride time and the specific muscles being used.Getting a good night's sleep before a race is important, but the sleep you get throughout the week leading up to the race is even more crucial.Having a sleep routine and prioritizing sleep hygiene can help improve the quality of sleep and reduce pre-race nerves.When it comes to cycling in Europe, there are many exciting destinations to explore, including the French Alps, Belgian Cobbled Bergs, Italian Dolomites, and various gravel races.Adventure riding, mixed-surface routes, and iconic climbs are some of the experiences cyclists look forward to when riding in Europe.Scotland, Ireland, and Iceland are also mentioned as potential cycling destinations in Europe.The hosts express their interest in exploring new places and experiencing different types of riding, both in Europe and other parts of the world.Titles
Dream Cycling Destinations in EuropeThe Importance of Sleep Leading Up to a RaceSound Bites
"My problem with Zwift is the lack of descending.""Your heart rate can be higher for the descent than it is for the climb.""The sleep that you get the night before the race is a lot less important than the sleep that you get the week leading up to the race."Chapters
00:00 Introduction and Background
05:23 Considering Descending Time in Endurance Rides
13:01 Getting a Good Night's Sleep Before a Race
25:54 Dream Cycling Destinations in Europe
29:11 Cycling Experiences in Europe
36:27 Conclusion
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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 some strategies that can be implemented to improve your chances of success with last minute cram or panic training, as well as some best practices for balancing your training while also working a labor-intensive job.
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 [email protected] 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 Kaitlyn discuss training for single speed racing and preparing for a mountain bike race with steep climbs. They provide advice on specific training strategies, including low cadence work and gear selection. They also emphasize the importance of getting comfortable on a single speed bike and developing skills specific to single speed racing. In this conversation, the hosts discuss the challenges faced by a cyclist who has a physically demanding job in construction. They provide suggestions on how to balance training and work, including fueling properly, staying hydrated, and timing nutrient intake. They also recommend structuring the training week with two intensity days on work days and longer endurance rides on weekends. The hosts emphasize the importance of rest and recovery, and acknowledge that the nature of the job may make it difficult to fully recover. They also highlight the advantage of being a crit racer with a limited training schedule.
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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 [email protected] 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 AdaptationThe Effectiveness of Dual-Sided Power MetersSound 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
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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 [email protected] 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
Matchbox Patreon: The Matchbox Patreon
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.
Keywords
bottles, backpacks, Leadville, endurance cycling, hydration, aid stations, temperature, insulated bladders, swapping bladders, episode numbers, low calorie density foods, weight loss, performance, examples, oatmeal, berries, rice, beans, vegetables, order of operation, barbecue sauce
Takeaways
For longer endurance rides or races like Leadville, using both bottles and a backpack is common.Consider the accessibility of aid stations and the time between them when deciding where to store carbs and water.Putting hydration mix or carb mix in the backpack and water in the bottles is a convenient option.Having at least one bottle of clear water is useful for purposes other than hydration.Insulated bladders and DIY solutions for carrying hydration are worth exploring.Pay attention to the correct proportion of water and mix when using a hydration pack. Low calorie density foods can help with weight loss and performance.Examples of low calorie density meals include oatmeal with berries and rice, beans, and vegetables.Order of operation in eating low calorie density foods is important.Barbecue sauce can make low calorie density foods more palatable.Titles
DIY Solutions for Carrying Hydration on Long RidesExploring the Idea of Insulated Bladders for Cycling Examples of Low Calorie Density Meals for CyclistsMaking Low Calorie Density Foods More Palatable with Barbecue SauceSound Bites
"I'm wondering for Leadville if it would be better to have the Camelback filled with carbs and carbs mix and the bottles filled with water because there are times at Leadville which is difficult to get to your bottles.""I'm always a proponent in that case of putting the hydration mix or your high carb drink mix in your pack.""If your plan is not to have any pure water on your bike, then it doesn't matter, right? Cause you're going to put hydration mix or carb mix in both.""Okay, so like breakfast is the same for me every single morning I do oatmeal and it's not just, it's not just oatmeal. I add, I actually add a bunch of stuff to it. I add, I add peanut butter. I had flax seed. I had chia seed. I berries, blueberries, raspberries, blackberries, banana.""Mm -hmm. yeah, like, anyway, my go -to is like rice, beans, ton of vegetables. I also put a ton of spices on it, then put a ton of barbecue sauce on it. That's probably, other than oatmeal, that's probably my second most consumed meal."Chapters
00:00 Bottles vs. Backpacks for Endurance Cycling
04:29 Optimizing Hydration Strategies for Leadville
06:30 Using Ice and Insulated Bladders
14:26 Swapping Bladders in a Hydration Pack
19:18 DIY Solutions and Proper Proportions
27:32 The Relationship Between Weight Loss and Performance
33:46 Examples of Low Calorie Density Meals
36:32 Making Low Calorie Density Foods More Palatable
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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 [email protected] 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/
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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 [email protected] 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.
Keywords
training plan, adapt, sickness, missed training, A race, B race, C race, priority races, goals, tapering, Pike's Peak Hill Climb, Triple Bypass, muscular endurance, golf, fitness, training, walking, jogging, everyday activities, dog walks, motorized bag carriers
Takeaways
Having multiple goals throughout the season is healthy and allows for flexibility in adjusting race plans.A, B, and C priority races require different levels of tapering and preparation.Switching the focus to a different A race may require adjusting training blocks and incorporating specific workouts for the new event.It's important to give your best effort in all races, regardless of priority level.Panic training, or cramming in a lot of training right before an event, is not recommended.Adjusting training plans based on life circumstances or changing priorities is a normal part of the training process. Walking 18 holes of golf does not count as four hours of zone two training.Carrying a heavier bag or jogging between shots can help incorporate fitness into golf.Turning everyday activities into workouts can be a way to get more activity in.Dog walks should not be counted as training.Automated motorized bag carriers are available for golf clubs.Titles
Avoiding Panic TrainingAdapting Training Plans After Sickness Incorporating Fitness into GolfTurning Everyday Activities into WorkoutsSound Bites
"I think putting all your eggs in like one basket for an entire year or season is just like dangerous.""If you don't put an emphasis on certain races or times of the year at least, you're probably just going to be kind of mediocre all the time.""You should still be going out there, giving it your best effort, whatever that looks like.""You definitely want to switch that focus sooner rather than later.""No, it definitely does not count as four hours of zone two.""Make your bag 30 pounds and then carry that for 18 holes."Chapters
00:00 Adapting Training Plans After Sickness
02:07 Understanding A, B, and C Priority Races
06:28 Switching A Races and Adjusting Training Blocks
09:40 The Importance of Giving Your Best Effort in All Races
14:32 Avoiding Panic Training
24:01 Incorporating Fitness into Golf
25:58 Turning Everyday Activities into Workouts
28:19 The Importance of Not Counting Dog Walks as Training
34:08 Automated Motorized Bag Carriers for Golf Clubs
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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 [email protected] 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 RacesThe Importance of Goal Setting in Endurance Racing Sodium: The Key to Preventing CrampsTraining the Gut for Higher Carbohydrate IntakeSound 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.""I'd say more is better."Chapters
00:00 Introduction and Unbound Gravel Racing
01:26 Balancing Effort in Larger Groups During Races
13:49 Strategies for Reducing Electrolyte Loss and Cramping
23:25 The Role of Sodium in Preventing Cramps
24:22 Testing and Finding the Right Drink Mix
28:13 Dealing with GI Distress and Carbohydrate Intake
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