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 whether or not you should consider tire pressure changes into part of your race strategy.

 

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. 

 

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

The conversation also gets into mini pumps, CO2, tire pressure strategy, and when it’s worth making equipment changes based on course layout.

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 our personal takes on approaching everyday nutrition with a performance mindset.

 

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. 

 

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, the crew breaks down a common gravel racing question: how much gravel training do you really need if you can’t always get to gravel? They discuss the value of road training, mountain bike skills, tire choice, course recon, pack dynamics, and why confidence and awareness often matter more than logging endless gravel miles. 

 

Timestamps

0:01 — Intro and first listener question: do you need to train on gravel to race gravel well?

0:52 — Strengths, weaknesses, and why mountain bike skills transfer

1:49 — Riding your race bike matters, but not necessarily all the time

4:15 — Line choice, surface awareness, and avoiding crashes

5:40 — Tire tread and tire size can improve handling overnight

7:35 — Big tire changes can completely change bike feel and handling

9:56 — Power output differences between road and gravel

11:19 — Don’t sacrifice all your training time just to ride gravel

12:42 — Watching gravel racing can help mentally prep for racing

15:03 — Second question: why is holding wheels harder in gravel?

17:02 — Rolling resistance, surging, and group dynamics in gravel

18:49 — Positioning depends partly on fitness relative to the group

23:15 — Trusting wheels, reading the road, and staying safe in packs

25:26 — Bigger tires and suspension can reduce flats and improve confidence

28:33 — How to get a group working together without creating tension

33:20 — Course recon and knowing pinch points before race day

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 our personal takes on approaching everyday nutrition with a performance mindset.

If you're interested in using the Hexis nutrition platform, use code "igniteyourpotential" for 25% off at https://hexis.live

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. 

 

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

 

Nutrition for endurance athletes: carbs, protein, race-week fueling, and better day-to-day decisions

Adam and Dizzle answer a listener question about what a typical nutrition day looks like for endurance athletes across training weeks, recovery days, and race prep. The conversation focuses on practical fueling choices for cyclists, how to adjust carbs around training load, and how to avoid the common trap of overeating on easy days.

 

In this episode, Adam and Dizzle also dig into the value of tracking food for short periods, how to build better habits without obsessing over every bite, and why planning ahead beats making food decisions when you are already hungry.

 

Key topics

Dizzle recommends Matt Fitzgerald’s Racing Weight as a practical, science-backed guide for endurance nutrition, especially because it focuses on performance rather than dieting for weight loss.

Carbohydrate intake is the main variable that changes from day to day, while protein and fat tend to stay more consistent across the week.

Hard training days call for high-carb, easy-to-digest meals, especially breakfast before a big ride, with foods like oatmeal, pancakes, syrup, and rice.

Recovery days should usually mean fewer carbs and fewer total calories, rather than continuing to carbo load after the workout is already over.

Post-ride fueling can be simple and effective with a smoothie built from fruit, protein powder, and antioxidant-rich ingredients like blueberries, strawberries, and cherries.

Protein comes mostly from whole foods, with lean animal sources such as chicken, turkey, fish, and salmon doing most of the work.

Race-week fueling is intentionally different from normal health eating, with very low fiber, white rice, white bread, cereal, pancakes, and chicken used to maximize carbs and minimize digestive stress.

Tracking food for a short period can reveal big blind spots, especially around calorie-dense foods like peanut butter and large portions that are easy to underestimate.

Planning ahead prevents bad impulse decisions, like grabbing junk food at a gas station when you are hungry and underprepared.

Gamifying nutrition can make it easier to stick with, whether that is using a diet quality score system or simply setting an intention for a specific meal before you are hungry.

 

Timestamps

00:00 - Listener question on endurance nutrition across training, recovery, and race weeks

01:30 - Why Racing Weight is Dizzle’s go-to nutrition book for cyclists

02:27 - Six nutrition principles for endurance athletes

03:25 - Carbs as the main lever that changes across the week

04:48 - Nutrition for performance, not dieting for its own sake

05:39 - What a hard training day looks like in practice

06:41 - Why recovery days need less food, not continued carb loading

08:08 - Pre-ride breakfasts that actually digest well

09:07 - Pancakes, syrup, and bicarb before big workouts

10:34 - Post-ride smoothie strategy with fruit and protein

11:38 - Protein targets, fat intake, and food choices in a cut

13:40 - Protein sources and why whole foods still matter most

17:54 - Overshooting protein with salmon and other natural foods

19:31 - Why natural food usually beats protein shakes

21:05 - Race-week fueling: low fiber, white carbs, and simple meals

23:18 - Why vegetables and whole grains matter outside race prep

24:39 - Using Hexus to connect training load with nutrition targets

26:47 - Fuelin, Hexus, and shared coaching tools for athletes

28:03 - What two weeks of food tracking teaches you fast

29:29 - Why weighing food helps calibration, not lifelong obsession

31:14 - Peanut butter as a hidden calorie trap

32:39 - Fitzgerald’s diet quality score and gamifying nutrition

34:21 - The gas station Twix problem and why planning ahead matters

36:48 - Implementation intention as a nutrition habit tool

39:26 - Choosing healthier road-food options like a deli stop

41:47 - Keeping a staple-food list and easy meal ideas on hand

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 balance chasing target body composition/weight goals while still focusing on fitness performance before diving into some of our personal advice for a listener embarking on his own coaching journey.

 

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. 

 

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/

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 you should be following a training plan and how to find your LT1/2.

 

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. 

 

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/