The Matchbox - A Cycling Podcast

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 plan your training year around races that take place during North American winter and spring months and whether or not that post-ride commute is affecting your recovery.

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

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

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

Summary
Matchbox Podcast hosts Adam, Dizzle (Drew), and Dylan answer two listener questions: how to structure winter races while building toward an April peak, and what may help with stiffness after hard morning intervals followed by a commute. They emphasize a durable aerobic base, careful timing of intensity, and practical recovery checks over quick-fix gadgets.

Chapters
00:00 Two training camps and the Red Fondo announcement
05:05 Planning winter races around an April A race
07:52 Why aerobic fitness may matter more than early VO2 work
12:51 Protecting the base phase and returning to the bike
16:01 Sven Nys and the cost of peaking too early
19:07 Timing intensity and scheduling an off-season
22:07 Morning intervals, an hour commute, and recovery
25:05 Fueling, cooldowns, and testing the commute theory
28:10 How stiffness differs from soreness
35:54 Cold plunges, adaptation, and practical recovery priorities
39:59 Post-ride nutrition and the final training check

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 plan your training year around a teacher’s schedule, whether or not you should do intervals during endurance rides as a means to improve pedaling efficiency, and how to know when it’s time to get yourself some new bib shorts.

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

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

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

Summary
Matchbox Podcast hosts Adam, Dylan, and Dizzle answer three listener questions about training through a teacher’s summer break, whether intervals belong before endurance rides, and tight cycling bibs. They offer practical guidance on gradual volume increases, keeping easy rides easy, and treating uncomfortable kit as a fit problem rather than trying to train around it.

Chapters
00:00 Ryan’s school-year training limits and summer break
02:18 Can school breaks serve as training blocks?
04:35 Dylan’s experience with alternating volume and recovery weeks
08:09 Five days on, two days off: a demanding approach
12:40 Traditional ramp-up versus summer volume blocks
16:02 Why 30-hour weeks are an unrealistic target for most
17:16 A practical summer target: consistent 10-12 hours
20:25 Peter’s question: intervals before Zone 2 rides?
23:32 Why endurance rides should stay easy
29:29 Pedaling efficiency improves with time and practice
32:51 Jason’s question: can tight bibs affect circulation?
37:19 When uncomfortable cycling kit should be replaced
40:10 Bib-short wear, rotation, and comfort

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about whether or not you should still be doing those pesky 20min FTP tests and how to think about training when you’re hitting retirement and have all the time in the day to work with.

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

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

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

Summary
In this episode, we explore the nuances of FTP testing, training strategies for aging athletes, and how to optimize cycling performance at any age. Our experts share insights on physiological estimates, training zone adjustments, and maintaining health span for lifelong riding enjoyment.

Chapters
00:00 Introduction to FTP testing and estimation methods
00:28 Understanding lactate thresholds and physiological markers
00:47 The role of power duration curves in training
01:14 Psychological aspects of FTP testing and training zones
01:43 Adjusting training zones based on heart rate and perceived effort
02:12 Using ventilation as a proxy for lactate levels
02:41 Training considerations for aging athletes and retirement planning
03:09 The importance of strength training and bone health
03:14 Long-distance riding and season planning
03:17 Balancing training volume, intensity, and recovery
03:46 Mental and physical health span in cycling
04:16 Final thoughts and coaching advice for lifelong cyclists

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about how to set yourself up for a successful taper into that late season race as well as discussing whether we believe hot yoga counts as heat training?

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

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

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

Summary
In this episode, we explore optimal training and tapering strategies for endurance athletes, including how often to race, the benefits of mid-season breaks, and the effectiveness of hot yoga for heat and flexibility training.

Chapters
00:00 Introduction and episode overview
00:27 Should you do a proper taper before your A race?
01:04 How often is too often to race?
02:26 Psychological and physiological effects of racing too much
03:49 Individual differences in racing volume and recovery
06:12 The benefits of mid-season breaks to prevent burnout
08:01 Structuring a race week and tapering plan
10:42 Is a two-week taper necessary for Iceman?
12:31 Risks of feeling burnt out and tapering strategies
14:02 Optimal taper length and training adjustments
17:02 Heat training and hot yoga: benefits and considerations
21:52 Should hot yoga be done on rest days?
30:30 Can hot yoga provide heat and flexibility benefits?
34:50 Measuring core temperature during heat training
37:31 Final thoughts and episode wrap-up

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about whether there are gains to be had from nasal breathing while training, what level you should be competing at to start thinking about marginal gains, and fat bike modifications for gravel racing.
 
As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. 
 
Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/
 
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
 
Summary
In this episode, we explore the nuances of breathing techniques during exercise, the impact of marginal gains at different athlete levels, and the considerations for optimizing bike and wheel choices for gravel racing. Our experts discuss recent studies, personal experiences, and practical advice for athletes looking to improve performance and make informed gear decisions.
 
Chapters
00:00 Introduction to breathing and performance
02:08 Breathing efficiency and training at different intensities
04:58 Nasal breathing and nervous system response
08:20 Insights from the book Breath by James Nestor
12:13 Research on nasal versus oral VO2 max
14:29 Marginal gains and athlete level considerations
16:55 The impact of weight versus efficiency in cycling
18:30 Potential of marginal gains for lower conditioning athletes
19:11 Easy vs. maximal gains in cycling
20:35 Gear obsession and marginal gains philosophy
22:11 The role of gear and resources in performance
23:36 Cost-benefit analysis of gear upgrades
25:22 The benefits of shaving legs for cyclists
26:55 Aerodynamics and the impact of shaving legs
28:39 Ryan's gravel fat bike project and gear considerations
30:22 Evaluating wheel size and weight savings
32:27 The philosophy of bike setup and marginal gains
34:11 Fat bike tires and performance considerations
36:18 Exploring alternative bike configurations for gravel racing
37:30 Closing thoughts and next steps for athletes and gear enthusiasts