The Matchbox - A Cycling Podcast

• Episode 127 - Intervals for Short Races and Cross Training

  Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about structuring your training for shorter races and utilizing cross training as it’s own focus, as well as in a complementary way to improve your overall performance on the bike.   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 Summary In this conversation, the hosts discuss various aspects of training for cycling, particularly focusing on the balance between high-intensity interval training (HIIT) and Zone 2 training for shorter races. They explore the importance of specificity in training, the role of cross-training, and how to effectively prepare for endurance events. The discussion emphasizes the need for a tailored approach to training based on individual strengths and weaknesses, as well as the significance of incorporating race simulations into training regimens. In this conversation, the hosts discuss the integration of cross training into endurance routines, particularly focusing on the balance between cycling and cross-country skiing. They explore the importance of maintaining fitness levels, specifically FTP, while also emphasizing the need for variety in training to enhance overall performance. The discussion highlights practical strategies for athletes to manage their training schedules effectively, adapt to seasonal changes, and embrace new activities for improved fitness.   Takeaways 25 miles is not necessarily short racing. You need a combination of the two. If you only did zone two training, you'd be on your back foot. The quality of high-intensity sessions should be prioritized. Cross-training can help build your aerobic base. You should do tune-up races before your main event. Don't do crazy long zone two. The more specific your training, the more prepared you'll be. Running is beneficial for bone mineral density. Exploiting weaknesses in training is crucial. Cross training can enhance overall athletic performance. Balancing different training modalities is crucial for endurance athletes. Maintaining FTP is important, but not at the expense of overall fitness. Strength training should complement endurance workouts. Athletes should not fear letting their FTP drop during the off-season. Variety in training can lead to better performance outcomes. Scheduling workouts efficiently can help manage time constraints. Listening to your body is key when trying new activities. Cross-country skiing can be a beneficial cross-training activity for cyclists. Taking breaks from cycling can rejuvenate motivation and performance.   Chapters 00:00 Training for Shorter Races: HIIT vs. Zone 2 15:05 Balancing Volume and Intensity in Training 19:57 Cross-Training for Endurance Events 27:56 The Importance of Specificity in Training 29:38 Integrating Cross Training into Endurance Routines 34:00 Balancing Cross Country Skiing and Cycling Training 44:02 Understanding FTP and Its Importance in Training 49:07 Embracing Variety in Training for Better Performance

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• Episode 126 - Nutrition Follow Up, Is Sugar Water a Viable Fueling Option, and Easy Z2

  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 entertaining a follow-up question from our nutrition episode, discussing whether or not sugar water is a viable option for fueling, and should you include easy Z2 in your training?   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   Summary In this conversation, the hosts discuss various aspects of nutrition, focusing on the balance between healthy eating and enjoyment. They address listener questions about processed foods, the role of spices, and the importance of understanding food ingredients. The discussion emphasizes the personal nature of dietary choices and the need for mindful eating without falling into extremes. In this conversation, the hosts delve into various aspects of nutrition and training for endurance athletes. They discuss the balance between antioxidants and protein intake, the differences between homemade and pre-formulated sports drinks, and the critical role of electrolytes in hydration. The conversation also explores the debate over training intensity, particularly the effectiveness of zone one versus zone two training, and emphasizes the importance of balancing data analysis with personal perception of effort during training.   Takeaways Nutrition is a personal journey that requires experimentation. The healthfulness of food is often determined by its ingredients list. Spices can enhance the flavor and healthfulness of meals. Cooking at home allows for better control over food quality. Processed foods can vary widely in healthfulness based on ingredients. Meal prepping can help maintain a healthy diet without daily cooking. Enjoyment of food is crucial for sustainable healthy eating. Mindful eating helps avoid extremes and promotes balance. Whole foods are generally healthier than processed options. Understanding food processing helps make better dietary choices. Antioxidants are abundant in vegetables compared to pasta. Post-ride nutrition should include both antioxidants and protein. Pre-formulated sports drinks offer optimal absorption ratios. Homemade drink mixes can be effective but may lack precision. Electrolytes are crucial for hydration during endurance activities. Training intensity should be tailored to individual goals. Zone one training may not provide sufficient training load. Listening to your body is essential in training. Data can enhance training but shouldn't overshadow personal experience. Hyponatremia can be more dangerous than dehydration.   Chapters 00:00 Introduction and Listener Feedback 01:03 Nutrition and Processed Foods Discussion 05:59 The Role of Spices in Healthy Eating 12:14 Understanding Food Processing and Ingredients 20:04 Balancing Healthy Eating with Enjoyment 22:55 Mindful Eating and Avoiding Extremes 24:53 Antioxidants vs. Protein: The Nutritional Balance 26:21 Homemade vs. Pre-formulated Sports Drinks 30:40 The Importance of Electrolytes in Hydration 35:45 Training Intensity: Zone One vs. Zone Two 40:51 Data vs. Feel: The Balance in Training

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• Episode 125 - Everyday Athlete Volume, Endurance Intensity, and Is One Month of Structure Enough?

  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 volume for the everyday athlete, whether it's ok to increase intensity of endurance rides, and is one month of structure enough to prepare for events? 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 time-crunched athletes, training volume, endurance training, intensity management, cycling performance, athlete coaching, training advice, fitness goals, periodization, training strategies, autonomic nervous system, training stress, structured training, intensity, recovery, magic workout, training plans, balance, motivation Summary The conversation delves into the challenges faced by time-crunched athletes, particularly those who train less than six hours a week. The hosts discuss the implications of training volume and intensity, emphasizing the importance of structured training and the need for realistic expectations. They also explore strategies for maximizing training effectiveness within limited time constraints, including the significance of periodization and the management of intensity during base training. In this conversation, the speakers delve into the intricacies of training, focusing on the autonomic nervous system's response to stress, the importance of structured training, and the balance between intensity and recovery. They discuss common misconceptions about training, such as the idea of a 'magic workout,' and emphasize the need for simplicity in training plans. The conversation also touches on the challenges of maintaining motivation and finding balance in training amidst life's demands. Takeaways Training volume is crucial for performance improvement. Time-crunched athletes need practical advice tailored to their situation. Six hours per week is often considered the minimum for effective training. Intensity management is key for endurance training. Cumulative fatigue can impact long-term performance. Periodization helps in adapting training stimuli over time. Training less than six hours can lead to maintenance mode. Realistic expectations are important for time-crunched athletes. Mixing intensity in base training can stress the nervous system. Specificity in training plans is essential for achieving goals. The autonomic nervous system reacts to training stress like an on-off switch. Structured training and increased volume can lead to better performance. It's important to avoid pushing to the edge of fatigue all year long. There is no magic workout that guarantees quick results. Simplicity in training plans can enhance consistency and effectiveness. Finding balance in training and life is crucial for long-term success. Any structured training is better than none, even if it's short-term. Training should be enjoyable to maintain motivation. Motivation can wane if training becomes a chore. Breaking workouts into smaller, manageable parts can help maintain motivation. Titles Maximizing Performance for Time-Crunched Athletes The Balance of Volume and Intensity in Training Strategies for Everyday Athletes Understanding the Needs of Time-Crunched Cyclists Navigating Training Intensity for Optimal Results Sound Bites "Not everyone is on Strava." "Six hours is like the bottom." "You just need to ride your bike more." "You can get extremely granular with this." "It's easier to understand the detrimental effects." "There's not a magic formula that they're using." "Training is really simple." "One month is enough." "Any structure is going to be better than no structure." "Training should be fun." "Sometimes you just have to kind of push through that." Chapters 00:00 Understanding Time-Crunched Athletes 22:20 Navigating Intensity in Base Training 32:14 Understanding the Autonomic Nervous System and Training Stress 34:49 The Importance of Structured Training and Volume 36:47 Balancing Training Intensity and Recovery 39:14 The Myth of the Magic Workout 42:11 Simplicity in Training Plans 44:07 Finding Balance in Training and Life 51:06 Motivation: The Key to Consistent Training

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• Episode 124 - Nutrition Discussion

  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 doing things a little different. After some discussions earlier in the week on nutrition with Dylan and Ignition coach, Will Pfeiffer, Drew decided we should bring the conversation to the studio. So this is somewhat of an open discussion on general nutrition and some of the things we think about when selecting foods off the bike. For more in depth or specific information on this topic, we would definitely recommend consulting a professional in this space.    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   Summary In this conversation, Dizzle and his guests delve into the critical role of nutrition in cycling performance, exploring various diets, particularly the benefits of a whole food plant-based diet. They discuss the importance of whole foods over processed options, the challenges of meeting protein needs on a plant-based diet, and the implications of cholesterol in athletes' diets. The conversation emphasizes individual dietary needs and the importance of regular health assessments to optimize performance and health. In this conversation, the speakers discuss the importance of blood work and lipid panels in understanding individual health metrics, particularly cholesterol levels. They emphasize the need for personalized nutrition, especially regarding controversial foods like eggs. The discussion shifts to the benefits of a whole foods diet versus processed foods, highlighting the significance of natural food sources. The conversation also touches on the ethics of meat consumption and the importance of sourcing quality animal products. Finally, they explore how nutrition directly impacts athletic performance, stressing the long-term benefits of disciplined dietary choices. Takeaways Nutrition is crucial for cycling performance. A whole food plant-based diet can enhance health span. Whole foods help maintain stable blood glucose levels. Athletes need to be mindful of their protein intake. Cholesterol in the diet can affect cardiovascular health. Individual responses to diets can vary significantly. Regular health assessments are important for athletes. Processed foods can undermine dietary benefits. Antioxidants from whole foods aid in recovery. Dietary choices should be tailored to individual needs. Everyone should get blood work done. InsideTracker offers comprehensive blood analysis. Cholesterol responses to eggs vary by individual. Nutrition must be individualized for optimal health. Whole foods are essential for a healthy diet. Processed foods can trick the body into overeating. Cooking at home promotes healthier eating habits. Iron from natural sources is more beneficial than supplements. Quality of meat matters in dietary choices. Nutrition significantly impacts athletic performance. Titles Unlocking Cycling Performance Through Nutrition The Vegan Athlete: Health Benefits Explored Whole Foods vs. Processed: The Cycling Diet Debate Protein Power: Meeting Nutritional Needs on a Plant-Based Diet Cholesterol: Understanding Its Role in Athletic Health Personalizing Nutrition for Optimal Performance Sound Bites "We never talk about the ramifications of our diet." "Whole foods are so important for recovery." "Antioxidants improve recovery." "You have to eat more food when you stop eating meat." "You can have cholesterol in your diet." "Nutrition is such an individual thing." "Everyone should get blood work done." "Eggs are always in controversy." "You have to do some experimentation." "It's hard to eat potatoes, but french fries, it's easy." "If you want to be healthy, you have to cook." "If you're gonna go all in, go all in." Chapters 00:00 The Importance of Nutrition in Cycling 05:52 Dylan's Vegan Journey and Health Benefits 12:13 Whole Foods vs. Processed Foods 17:55 Protein Sources and Macronutrient Needs 23:49 Cholesterol: Myths and Realities 29:59 Individual Nutrition Needs and Testing 39:09 The Importance of Blood Work 40:17 Understanding Lipid Panels and Cholesterol 42:02 Individualized Nutrition: The Egg Controversy 43:39 Whole Foods vs. Processed Foods 45:43 Natural vs. Processed: The Quality of Food 48:46 Iron Sources: Plant-Based vs. Animal Products 50:05 The Ethics of Meat Consumption 52:20 Choosing Quality Red Meat 54:18 The Impact of Nutrition on Performance 01:03:05 Wrapping Up: Nutrition and Athletic Performance

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• Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress

  Episode 123 - Cadence Drills, Heart Rate Fluctuations, and Quantifying Stress   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 cadence drills, heart rate fluctuations, and quantifying stress. 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 cycling, pedaling drills, heart rate, training adaptations, lactate testing, cycling performance, endurance training, VO2 max, anaerobic sessions, cycling fitness, lactate levels, training stress, recovery, VO2 max, training metrics, subjective training, lactate testing, athlete performance, endurance training, fitness goals Summary In this episode, the hosts discuss various aspects of cycling training, focusing on pedaling drills, heart rate changes with increased training volume, and the use of lactate testing to measure workout intensity. They explore the effectiveness of different pedaling techniques, the implications of heart rate variations, and how to assess the stress of high-intensity sessions. In this conversation, the hosts delve into the complexities of lactate levels and their relationship to training stress, emphasizing that the increase in stress is not linear. They discuss the importance of recovery, especially for older athletes, and the need to listen to one's body rather than relying solely on objective metrics. The practicality of lactate testing is questioned, with the consensus that while it can provide useful information, it may not be worth the hassle for most athletes. The conversation concludes with encouragement for athletes to focus on their training and recovery, especially in light of personal challenges. Takeaways Zone two riding may not be effective without specific drills. High and low cadence training can be beneficial for certain events. Research on cadence training shows mixed results. Single leg drills can help identify muscular imbalances. Preferred cadence varies by cycling discipline. Heart rate can decrease with increased training volume. A decline in heart rate can indicate improved fitness. Lactate testing can provide insights into workout stress. Intensity sessions should be tailored to individual recovery. Understanding lactate levels can help manage training loads. Lactate levels vary among individuals and are not a strict measure of stress. Recovery is crucial, especially for older athletes. Training should balance subjective feelings and objective metrics. Lactate testing can be cumbersome and may not provide significant benefits. Listening to your body is essential for effective training. VO2 max sessions can be more stressful than longer endurance rides. Athletes should focus on their overall training volume and recovery. Subjective experiences can often contradict objective data. It's important to adjust training intensity based on how one feels. Overcoming personal challenges can lead to significant fitness gains. Titles Exploring the Effectiveness of Pedaling Drills Understanding Heart Rate Changes in Cyclists The Role of Lactate Testing in Cycling Performance Maximizing Cycling Efficiency Through Cadence Training Sound Bites "Zone two riding is a waste of time." "I think there is a purpose for everything." "Stress increases exponentially, not linearly." "You need to be aware of your body." "Recovery should be his main focus." "Sometimes training requires subjectivity." "Training is very subjective." "Lactate testing is a pain in the ass." "Lactate checking is too much of a headache." Chapters 00:00 Introduction and Pedaling Drills Discussion 16:47 Heart Rate Changes and Training Adaptations 20:10 Lactate Testing and Intensity Session Stress 22:35 Understanding Lactate Levels and Stress Response 28:28 The Importance of Recovery in Training 34:57 Subjectivity vs. Objectivity in Training Metrics 40:40 The Practicality of Lactate Testing 45:36 Encouragement and Future Outlook for Athletes

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