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 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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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 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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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 [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 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 RacesBalancing Heat Adaptation and Power Output in TrainingSound 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
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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 weeks mini episode Drew and I are answering a question on how one can determine their potential in sport and the role coaches play in doing so.
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 revolves around the topic of talent versus hard work in athletics, specifically in the context of determining an athlete's potential for success. The hosts discuss the importance of discipline and dedication in achieving athletic goals, emphasizing that talent alone is not enough. They also highlight the role of coaches in assessing an athlete's potential and providing guidance. The conversation concludes with the idea that setting realistic expectations and breaking down big goals into smaller milestones can help maintain motivation and drive.
Keywords
talent, hard work, athletes, training, potential, coaching, discipline, dedication, motivation, goals
Takeaways
Talent alone is not enough to achieve athletic success; discipline and dedication are crucial.Coaches can assess an athlete's potential based on their work ethic and consistency.Setting realistic expectations and breaking down big goals into smaller milestones can help maintain motivation.Discipline is the underlying aspect that keeps athletes coming back day after day.Titles
The Key to Long-Term Success: DisciplineThe Role of Talent and Hard Work in Athletic SuccessSound Bites
"I can't look at somebody's power files and say, you're going to make it.""Consistency and dedication are key to reaching the elite level.""Motivation, dedication, discipline - the progression towards success."Chapters
00:00 Introduction and Question from Tyler
03:24 The Importance of Consistency and Dedication
07:03 Motivation, Dedication, and Discipline
09:26 The Role of Discipline in Long-Term Success
11:06 Assessing Potential and Setting Realistic Expectations
15:15 Maintaining Motivation through Short-Term Goals
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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 weeks episode Drew and I are getting into how to account for strength training in a time crunched program and we also give some advice on how to transition between categories when it comes time for those coveted upgrades.
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 the classification of gym workouts within a weekly training schedule, the impact of gym sessions on intensity days, and the structuring of a time-crunched cyclist's weekly schedule. It also delves into the categorization of gym workouts, the periodization of gym training, and the impact of strength training on cycling performance. Additionally, it explores the transition from category 3 to category 2 racing, the training methods for maximizing development, and the importance of racecraft skills in competitive racing.
Keywords
gym workouts, periodized training, intensity days, time-crunched cyclist, strength training, cycling performance, category 3 racing, category 2 racing, training methods, racecraft skills, competitive racing
Takeaways
Gym workouts can be classified as their own category within a weekly training schedule, impacting the distribution of intensity days and recovery days.The periodization of gym training and the impact of strength training on cycling performance are important considerations for athletes.Transitioning from category 3 to category 2 racing requires a focus on training methods to maximize development and the development of racecraft skills for competitive racing.Chapters
00:00 Optimizing Gym Workouts for Cycling Performance
19:16 Transitioning to Category 2 Racing: Training and Development
36:14 The Importance of Racecraft Skills in Competitive Racing
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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 weeks episode we’re talking how to structure your training if you have less than 1hr per day to workout, what a strength maintenance phase should look like, and best practices for utilizing aid stations during long races.
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 two different topics. In the first part, they address how to plan training for athletes with limited time (30-45 minutes per workout) and provide recommendations on increasing intensity sessions per week. In the second part, they discuss the balance between strength training and cycling for downhill and enduro mountain bikers, and suggest reducing the frequency of strength training to focus more on cycling. In this part of the conversation, the hosts discuss strength training and race nutrition and hydration planning. They recommend one heavy day of strength training per week, with the other two days focused on lighter weight, full-body fitness and functional fitness. They also suggest incorporating agility work and mobility work for off-road athletes. In terms of race nutrition and hydration planning, they advise not skimping on hydration and nutrition and carrying more supplies than necessary. They emphasize the importance of knowing what will be available at aid stations and training with that nutrition beforehand.
Keywords
training planning, limited time, intensity sessions, strength training, cycling, mountain biking, strength training, race nutrition, hydration planning, full-body fitness, functional fitness, agility work, mobility work, off-road athletes, aid stations, supplies, training
Takeaways
When training with limited time, it's beneficial to increase the frequency of intensity sessions, but not beyond two to three sessions per week.For athletes with only 30-45 minutes per workout, incorporating shorter high-intensity intervals can be effective for improving aerobic capacity.Consider cross-training activities like running or rowing to add variety and improve overall durability.When feeling fatigued from strength training, it may be helpful to reduce the frequency and focus more on cycling workouts.Maintaining strength training with one session per week can be sufficient during the cycling season. Incorporate one heavy day of strength training per week and focus on lighter weight, full-body fitness and functional fitness for the other two days.Include agility work and mobility work in your training routine, especially for off-road athletes.Carry more supplies than necessary for race nutrition and hydration, especially if relying solely on aid stations.Know what will be available at aid stations and train with that nutrition beforehand.Titles
Optimizing Training with Limited TimeBalancing Strength Training and Cycling for Mountain Bikers Training with Aid Station NutritionImportance of Carrying Extra Supplies for RacesSound Bites
"Do you think it's beneficial or wise to increase the frequency of intensity at such low volumes?""If you can do a block of 30 minutes of tempo, you have a warm up and a cool down that brings you to 45 minutes.""If you can't even get in enough tempo to make it a good workout, forget about it and just do high intensity.""I think you can do that with one heavy day a week.""When is it worth it to carry more and stop less?""Don't skimp... prioritize hydration and nutrition."Chapters
00:00 Training with Limited Time
11:06 Balancing Strength Training and Cycling
29:09 Race Nutrition and Hydration Planning
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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 [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, 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.
Keywords
training, racing, coaching, Unbound gravel race, lactate testing, LT1, LT2, training zones, lactate threshold, endurance training, LT1, talk test, rest intervals, lactate testing, VO2 max, potential, performance
Takeaways
Different training strategies can be effective for different athletes, and it's important to find what works best for you.Continuous lactate monitoring can provide valuable insights into training and performance.LT1 and LT2 can be determined in a lab environment by measuring lactate levels and power output or heart rate.LT1 determines zone two training, which is typically endurance or low-tempo training.The frequency of testing depends on individual goals and availability, but regular testing can provide valuable data for training. Training below lactate threshold 1 (LT1) helps prevent fatigue and overtraining.The talk test is a simple way to determine if you're training below LT1.Lactate data can be used to determine rest intervals and optimize recovery.Knowing your VO2 max can impact performance and motivation.Potential is not solely determined by VO2 max, and success can be achieved regardless of the number.Titles
Zone Two Training and LT1The Frequency of Testing and its Benefits The Impact of Knowing Your VO2 MaxDetermining Rest Intervals with Lactate DataSound Bites
"Yo yo, welcome back to the Matchbox.""This training that we're talking about will tie into one of the questions that we're going to talk about.""What efforts are needed to best determine LT1 and LT2 in a lab environment?""You stay below that all the time. Even if like for me, my LT1 is in the middle of my zone two, that means my endurance training does not happen in the top of zone two.""If you can't talk comfortably, then you're probably over LT1. Is it that easy?""If you can't hold a conversation with yourself, then you're probably going too hard."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
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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 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 [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 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 RacesFueling Strategies for 100-Mile Mountain Bike RacesSound 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
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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 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 [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 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 RepairsManaging Exercise-Induced Asthma in AthletesSound 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
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