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 train while your body is still adjusting to living at altitude, pacing long endurance events with heart rate, and how to prepare for an Ultra.

 

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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

 

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

 

Main Topics:

Heart rate pacing for long-distance races

Adjusting training at altitude for optimal performance

Preparing mentally and physically for ultra-endurance events

Equipment and nutrition testing for multi-day races

 

Timestamps:

00:00 - Intro and how questions guide personalized training strategies

02:00 - Heart rate pacing and maximum HR estimation methods

04:00 - Challenges of correlating heart rate with performance at different ages

06:00 - Adjusting pacing based on fitness improvements and race duration

08:00 - Importance of perceived exertion versus strict HR zones

10:00 - Impact of altitude on performance metrics and recovery

12:00 - Training adjustments at altitude: reducing intensity and frequency

14:00 - Focus on threshold work and aerobic base during altitude adaptation

16:00 - How altitude shifts affect muscle fatigue versus aerobic capacity

18:00 - The necessity of slow progression and realistic expectations for altitude adaptation

20:00 - Preparing for ultra-endurance: long rides, gear, and night simulations

22:00 - Equipment testing, nutrition, and logistical considerations for multi-day events

24:00 - Significance of mental resilience and gradual exposure to sleep deprivation scenarios

26:00 - When and how to simulate race conditions without overtraining

28:00 - Analyzing specific event details: terrain, distance, and logistics

30:00 - Final advice: start heavy, practice with gear, and embrace the challenge

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 convert running into cycling fitness and some of the ins and outs of heat training for performance enhancements.

 

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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

 

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

 

In this episode, we explore how cycling enthusiasts can adapt their training routines during major life transitions like becoming a parent, and delve into the practical benefits and considerations of heat training for endurance athletes. Whether you’re balancing family and fitness or optimizing your heat adaptation, this discussion offers valuable insights.

 

Main topics include:

Transitioning from cycling to running and maintaining aerobic base

Practical tips for training with a stroller and integrating strength work

How cycling fitness transfers to running and vice versa

Structured heat training: active vs. passive methods and optimal timing

Balancing sauna sessions with regular training volume

Recommendations for low-volume training focused on general fitness

Strategic approaches for heat training around competition schedules

 

Timestamps: 

00:00 - Introduction and topic overview

00:30 - Transitioning from cycling to running post-baby

01:21 - Can running replace cycling engine & maintaining aerobic base

02:34 - Endurance benefits of stroller running & form challenges

03:55 - Transferability of fitness from running back to cycling

04:08 - Bone density gains with running versus cycling

05:17 - Building strength at home with body weight & weights

06:21 - Consistency and routine for returning to cycling

07:13 - Working within time constraints and integrating running into a busy schedule

08:34 - Running cadence, form tips, and injury prevention

09:52 - Structured workout ideas: fartlek, intervals, and hormone considerations

12:11 - Weekly training strategies for runners and cyclists

12:53 - Combining running with longer cycling sessions

13:45 - Short, effective VO2 max workouts for endurance gains

15:00 - Heart rate dynamics in running vs. cycling & economy transfer

16:30 - Impact of running economy on heart rate lag

17:08 - Effectiveness of heat training via active (trainer) versus passive (sauna)

18:43 - When to incorporate heat training in your schedule

22:20 - Optimizing heat training for race readiness in different climates

23:27 - Physiological benefits of heat training for blood flow & VO2 max

25:02 - Starting heat training now vs. waiting closer to race day

26:30 - Practical tips for home sauna use & passive heat gains

32:50 - Efficiency considerations: active vs. passive heat methods

37:38 - Balancing heat stress with overall training volume

40:05 - Using core temperature sensors for effective heat training

44:17 - Final thoughts and 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 Leadville prep! Training, injury mitigation, and altitude prep.

 

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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

 

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

 

Main Topics:

Strategies for reintroducing training after injury, emphasizing conservative ramp-up and volume management

Importance of base fitness and how aerobic capacity supports high-altitude performance

Race-specific pacing and intensity focus, especially maintaining tempo to optimize endurance

Incorporating torque and long sustained climbs for single speed riders

Altitude acclimation: timing, frequency, and how it influences race performance

Building durability and fatigue resistance through volume, stacking workouts, and targeted intervals

Practical training structure during the build phase to surpass fatigue hurdles and extend endurance

Managing logistics and mental preparation for race day at high elevation

 

Timestamps: 00:00 - Introduction and podcast goals 00:29 - Incorporating concise questions from listeners 01:16 - Brandon’s background and race goals at Leadville 02:41 - Challenges of single speed racing on steep climbs and long flats 03:40 - Importance of gradual ramp-up after injury recovery 04:48 - Risks of too rapid training progression and injury considerations 05:42 - Chronic injuries and compensatory movement patterns 06:50 - Strategies for conservative ramping and avoiding injury flare-ups 08:15 - Maintaining aerobic base and leveraging it for training efficiency 09:12 - Balancing intensity types: tempo versus high-intensity workouts 10:09 - Race-specific pacing: holding tempo and avoiding over-FTP efforts 11:26 - Focus on VO2 max and lactate threshold in training 12:12 - Adapting training zones for altitude and single speed specificity 13:28 - Role of torque intervals, especially for single speed riders 14:55 - Climbing and torque interval recommendations based on geographic location 15:00 - Adjusting training volume and intensity to build endurance 16:30 - Decision-making around race participation in the GP series and logistics 17:40 - Outperforming at altitude: genetics and acclimation cycles 18:40 - Acclimation strategies and responding to altitude over time 20:30 - Training at altitude for improved performance at sea level 22:01 - Managing chronic injuries and race day approach 23:39 - Training and recovery balance for high-altitude races 25:21 - Long-term injury management and race day performance 27:42 - Final thoughts and race prep advice from Dylan and hosts 42:19 - Community encouragement and upcoming race plans

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 dedicated training and tactics for short-segment KOM hunting as well as utilizing AI for your benefit to help you analyze and optimize your 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. 

 

Alight let’s get into it!

 

For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox  

 

https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

 

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

 

This episode dives into strategies for effective high-intensity efforts, training volume management, and nutrition for busy cyclists looking to improve fitness without extra hours. The hosts analyze real questions about sprinting, two-minute KOMs, overtraining, and periodization, providing actionable insights for cyclists of all levels.

 

Main Topics:

Optimal techniques for 2-minute maximal efforts, including standing vs seated climbing strategies

Training volume versus intensity: what's more effective for limited schedules

Understanding and adjusting training based on AI data analysis and perceived fitness changes

The role of nutrition and recovery when adding intensity or volume

Specific considerations for female versus male climbing styles and biomechanics

Practical tips for structured training: periodization, zone targeting, and maximizing workout quality

 

Timestamps:

00:00 - Episode introduction & latest updates on the Matchbox podcast

01:02 - Red River Roubaix event announcement (June 20th)

02:33 - Changes to question submission form: 400-character limit and new process

04:07 - Analyzing sprint vs two-minute efforts: standing or seated?

05:55 - Best strategies for two-minute KOM attempts, climb vs flat considerations

07:09 - Standing vs seated: biomechanical and efficiency strategies

08:36 - Training focus: developing standing sprint power and technique

10:10 - Differences in climbing styles between women and men

11:15 - Impact of biomechanics and physiology on climbing posture and efficiency

14:09 - Adjusting interval style based on effort type and goals

15:29 - Recommendations for structured interval training and recovery

19:37 - Advice for cyclists with busy lives: balancing volume and intensity

23:36 - Importance of nutrition, fueling, and recovery for performance

30:44 - Overtraining myths and how to gauge fitness declines

33:21 - Effective training periodization & zone targeting for limited hours

35:55 - Nutrition strategies for hard efforts and supporting low-volume training

37:55 - Wrapping up and call for questions submissions

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 avoid progression stagnation, pedaling heel up vs heel down, and plyometrics.

 

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://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

 

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

 

Show Summary

In this episode of the Matchbox podcast, the hosts discuss various topics related to athletic performance and training. They explore the factors that separate athletes who continue to improve from those who stagnate, emphasizing the importance of mental mindset and willingness to adapt training routines. The conversation also touches on the impact of age on cycling performance, with insights into how athletes can continue to excel beyond their physiological peak age. The hosts address listener questions about pedaling techniques and the benefits of plyometrics for cyclists, providing practical advice and personal experiences.

 

Timestamps

0:01 - Introduction and listener questions

0:29 - Discussion on athlete improvement and stagnation

2:38 - Impact of age on cycling performance

5:47 - Mental mindset and training breakthroughs

10:37 - Importance of regular blood work for athletes

18:38 - Listener question: Pedaling techniques

24:10 - Listener question: Benefits of plyometrics for cyclists

27:49 - Wrap-up and closing remarks