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

Titles

Sound Bites

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

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

Titles

Sound Bites

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

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

Titles

Sound Bites

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

Episode 77 - New Year New You - A Conversation on Goal Setting

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’re having an open discussion on how each of us approach goal setting, for both ourselves and our athletes. 

Today’s show is also brought to you by Flow Formulas. When it comes to preparing physically for big goal events, people often underestimate the importance of nutrition and the role it plays in affecting your output. Just like with the fitness side of the equation, nutrition requires it’s own attention through dedicated digestion training. So while we’re just launching into the new year, get a jump start on your nutrition training by heading over to flowformulas.com today and make sure to use the discount code “ignitionpodcast10” for 10% off your order.  

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.  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/ 

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 each taking some time to talk about takeaways from the 2024 season and how we’re looking ahead to 2025.

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/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

2024 recap, 2025 outlook, training insights, multi-modal training, cycling performance, mindset shift, cross-training benefits, training, endurance, ultra events, coaching, health, performance, volume blocks, race strategy, autonomy, athlete development, reverse periodization, training, athletic identity, recovery, goals, cycling, fitness, lifestyle, performance, endurance

Summary

In this conversation, the hosts reflect on their experiences in 2024, discussing training insights, the importance of balancing multiple modalities, and the mindset shift towards enjoying training rather than focusing solely on results. They explore the benefits of cross-training, particularly how cross-country skiing can enhance cycling performance, and share personal anecdotes about their training journeys and upcoming goals for 2025. In this conversation, the participants discuss their training experiences, focusing on the balance between endurance events and health considerations. They explore the importance of autonomy in training, the impact of health issues on performance, and the lessons learned from various training blocks. The conversation also touches on future goals and strategies for upcoming races, emphasizing the need for a singular focus in training. In this conversation, the speakers delve into the concept of reverse periodization in training, discussing its potential benefits and challenges. They reflect on their personal journeys as athletes, emphasizing the importance of embracing change and finding balance in their training regimens. The discussion also touches on the significance of recovery, setting future goals, and the joy of being an athlete without the pressures of elite competition. As they look ahead to 2025, they express excitement for new challenges and the lessons learned from their experiences.

Takeaways

Titles

Sound Bites

Chapters

00:00

2024 Recap and 2025 Outlook

03:08

Training Insights and Experiences

05:59

Balancing Multiple Modalities in Training

08:57

The Importance of Technique and Skill

12:04

Adapting to New Environments and Challenges

14:47

Mindset Shift in Competitive Events

18:09

Cross-Training Benefits for Cycling Performance

21:48

Training Focus and Event Planning

24:57

The Impact of Health on Performance

26:14

Autonomy in Training and Coaching

28:07

Dylan's Training Journey and Lessons Learned

35:59

Volume Blocks and Race Performance

42:57

Future Goals and Race Strategy

51:09

Exploring Reverse Periodization in Training

57:36

Radical Changes and Embracing a New Athletic Identity

01:02:47

Transitioning from Elite Racing to a Balanced Lifestyle

01:10:08

Planning for Recovery and Future Goals

01:17:25

Reflections and Looking Ahead to 2025

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 how to execute rest intervals and the most optimal time of day to train.

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/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

rest intervals, training, lactate, heart rate, specificity, power output, interval training, cycling, performance, workout strategies, workout thresholds, optimal workout timing, daily fatigue, gym and cycling balance, training tips

Summary

In this conversation, the hosts discuss the nuances of rest intervals during high-intensity interval training, particularly focusing on 30-30 workouts. They explore the balance between complete rest and maintaining a low power output during rest periods, emphasizing the importance of specificity in training based on the athlete's goals. The discussion also highlights the significance of lactate management and heart rate recovery, providing insights into optimizing performance during intervals. In this conversation, the speakers discuss various aspects of workout thresholds, optimal timing for workouts, and the balance between gym and cycling sessions. They explore how physiological differences affect performance, the impact of daily fatigue on workout quality, and practical tips for effective training schedules. The discussion emphasizes the importance of personalizing workout times based on individual schedules and energy levels, as well as the significance of fueling before workouts.

Takeaways

Titles

Sound Bites

Chapters

00:00 Understanding Rest Intervals in Training

10:41 The Importance of Specificity in Interval Training

20:11 Maximizing Power Output in 30-30 Workouts

20:19 Understanding Workout Thresholds

22:03 Optimal Timing for Workouts

25:15 Navigating Daily Fatigue and Workout Timing

30:33 Balancing Gym and Cycling Workouts

36:11 Practical Tips for Effective Training

Episode 120 - All Things Volume Blocks

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 all things volume. Volume blocks are all the rage right now so we get into some of the nitty gritty on the how, what, where, when, and why of implementing them.

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/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

volume training, FTP improvement, endurance training, intensity blocks, cycling training, plateau breaking, structured training, training volume, performance enhancement, cycling events, periodization, training, volume blocks, intensity, cycling, coaching, goal setting, athlete performance

Summary

In this conversation, the hosts discuss the intricacies of volume training blocks, particularly in the context of improving FTP and breaking through training plateaus. They explore the structure of volume blocks, the importance of maintaining a controlled intensity, and when to implement such training strategies. The discussion emphasizes the need for consistency and gradual increases in training volume, rather than relying solely on high-volume weeks to achieve performance goals. In this conversation, the hosts discuss various training methodologies, focusing on periodization strategies tailored to specific cycling events. They explore the importance of volume blocks in training, how to effectively prepare for events, and the significance of setting personal goals and accountability in athletic training. The conversation emphasizes the need for individualized coaching to optimize performance and adapt training to each athlete's unique needs.

Takeaways

Titles

Sound Bites

Chapters

00:00 Setting the Stage for Volume Training

04:13 Understanding Volume Blocks and Their Purpose

12:32 Structuring a Volume Block Week

17:17 When to Choose Volume Over Intensity

18:16 Choosing the Right Periodization for Training

26:01 Volume Blocks and Event Preparation

29:38 Setting Goals and Accountability in 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 returning to training after forced time off, late season base training, and the balance between less but more and more but less. 

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/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

training, health, winter fitness, endurance, cycling, recovery, athlete, training plan, aerobic base, intensity

Summary

In this conversation, Adam and Kaitlyn discuss various training strategies for athletes recovering from health issues and those facing seasonal challenges. They emphasize the importance of gradual progression in training volume, especially for older athletes, and explore how to maintain fitness during winter months. The discussion also covers the balance between training intensity and volume, providing insights on how to optimize training schedules for endurance events.

Takeaways

Chapters

00:00 Navigating Health and Training After Setbacks

06:22 Maintaining Fitness Through Winter Training

19:51 Optimizing Training Volume and Intensity

Happy Thanksgiving everyone. Enjoy this rerun episode from this time in 2023.

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week we’ve actually got a guest on the show. We brought in fellow Ignition coach, Curtis Tolson, who shares some wisdom from his long journey through this sport and brings a new perspective to the show. We start with a couple listener questions on how to account for your training over the holiday break and what an alternative base season could look like, before diving into a year-end question I raised on how to go about reviewing your season to determine overall success.

Today’s show is also brought to your by Flow Formulas. Everyone here at Ignition leans heavily on Flow Formulas for everyday training and race fueling needs. If you too want to give it a try, or if you already subscribe to their products and need to re-up your inventory, head over to flowformulas.com today and use the discount code “ignitionpodcast10” for 10% off your order.  

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.  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/ 

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 addressing performance discrepancies between riding on flat terrain vs climbs and whether or not three-a-days should be part of your time-crunched training strategy.

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/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, training, performance, climbing, flat, endurance, structured training, lactate clearance, power output, cycling fitness, workout volume, training sustainability, quality training, weekly volume, virtual coaching, endurance training, athlete performance, training strategies, cycling, fitness

Summary

In this conversation, the hosts discuss the challenges faced by a master's cyclist, Peter, who excels in climbing but struggles on flat terrains. They explore various factors affecting performance, including aerodynamics, cadence, and positioning within a group. The discussion transitions to training strategies, emphasizing the importance of structured workouts and maximizing training volume effectively. The hosts provide insights on how to improve flat performance and the benefits of specific training sessions, such as lactate clearance workouts, to enhance endurance and power output. In this conversation, the hosts discuss the balance between workout volume and sustainability, emphasizing the importance of quality training over sheer quantity. They explore the significance of weekly volume in an athlete's training regimen and suggest innovative strategies for fitting training into busy schedules. The discussion also touches on the potential benefits of virtual coaching and community engagement in enhancing the training experience.

Takeaways

Titles

Sound Bites

Chapters

00:00

Understanding Climbing vs. Flat Performance

14:48

Maximizing Training Volume Effectively

20:12

Balancing Workout Volume and Sustainability

23:12

Quality vs. Quantity in Training Sessions

26:20

The Importance of Weekly Volume in Training

30:46

Innovative Training Strategies for Busy Schedules

32:05

Virtual Coaching and Community Engagement