The Matchbox - A Cycling Podcast

By: Ignition Coach Co
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  • Summary

  • The Matchbox podcast presented by Ignition Coach Co - a cycling show that covers training-related topics in a discussion-oriented format. Show hosts, Adam Saban and Kaitlyn Maddox, are endurance coaches with Ignition Coach Co who share a passion for expanding their knowledge of endurance training. They have also competed as elite cyclists across various disciplines and often lean on their experiences competing at the highest level to provide unique perspective into the world of bike racing. Tune in each week to find out how you can find that extra match for your next race.
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Episodes
  • Episode 118 - Flat vs Climbing Fitness and Are Three-a-Days a Good Idea?

    Episode 118 - Flat vs Climbing Fitness and Are Three-a-Days a Good Idea?
    Nov 21 2024
    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 matchboxpod@gmail.com 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 Peter excels in climbing but struggles on flat terrains.Aerodynamics play a crucial role in flat performance.Positioning in a group can significantly impact cycling efficiency.Cadence and leg strength may affect performance on flats.Structured training can help improve weaknesses in cycling.Lactate clearance workouts are beneficial for endurance.Training on flats is essential for overall cycling performance.Mental toughness is key in competitive cycling.Maximizing training volume can lead to better results.Finding effective training strategies is crucial for improvement. Three workouts a day can be unsustainable.Quality training sessions are more beneficial than quantity.Weekly volume is crucial for athlete performance.Two hours of zone two training is more effective than one hour.Innovative training strategies can help busy athletes.Virtual coaching can enhance athlete engagement.Balancing training with personal life is essential.Mental aspects of training time management are important.Sustainability in training leads to better long-term results.Community support can motivate athletes in their training. Titles Climbing vs. Flat Performance: The Cycling DilemmaMaximizing Your Cycling Training: Strategies for SuccessUnderstanding Aerodynamics in Cycling Sound Bites "You don't get the chance to stop.""Three workouts a day is a lot.""I want my weekly volume to be increasing.""Quality over quantity.""You can get in that extra volume.""It's like a virtual spin class.""It's just not worth it at that point." 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
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    36 mins
  • Episode 117 - How Train When You Have More Time On Your Hands and What Does It Take To Get To The Elite Level

    Episode 117 - How Train When You Have More Time On Your Hands and What Does It Take To Get To The Elite Level
    Nov 14 2024
    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 ways to allocate extra time you have available for training and also what it takes to get to the elite level. 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 matchboxpod@gmail.com 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 volume, intensity, endurance, cycling, performance, recovery, heat adaptation, coaching, FTP, racing, aerobic training, elite racing, power-to-weight ratio, training volume, VO2 testing, cycling performance, endurance training, interval training, fitness goals, cross training Summary In this conversation, the hosts discuss training strategies for endurance athletes, focusing on how to maximize performance leading up to key events. They explore the benefits of high volume training blocks versus intensity training, the importance of recovery, and the impact of training schedules on performance. The discussion also touches on the significance of heat adaptation and the role of coaching in achieving athletic goals. In this conversation, the hosts discuss the importance of maintaining aerobic training during work schedules, the commitment required for elite racing, and the significance of power-to-weight ratios in cycling performance. They emphasize the need for consistent training, the evaluation of training volume and intensity, and the role of VO2 testing in understanding an athlete's potential. The conversation also highlights the necessity of variety in training to achieve optimal performance. Takeaways High volume training blocks can significantly enhance performance.It's essential to balance volume and intensity in training.Recovery is crucial, especially for older athletes.Heat adaptation can be beneficial but should be timed carefully.Training schedules should allow for consistent riding to maintain blood volume.Experimenting with different training approaches is necessary for improvement.A coach can provide accountability and objective feedback.Athletes should not fear trying new training methods before events.Maintaining fitness during work schedules can be challenging but is vital.Understanding personal limits and recovery needs is key to training success. Aerobic training is crucial even during busy work schedules.Elite racing requires a significant commitment to training.Power-to-weight ratio is essential for competitive cycling.Different racing styles demand different training approaches.Consistent training is key to improving performance.Training volume and intensity should be evaluated regularly.VO2 testing can provide insights but may not be necessary for all athletes.Variety in training is important to avoid plateaus.Cross-training can be beneficial for overall fitness.Setting realistic goals based on current performance is vital. Titles Chapters 00:00 Maximizing Training Volume for Upcoming Events 12:07 Balancing Volume and Intensity in Training 22:24 Assessing Training Schedules and Goals 29:00 Commitment to Elite Racing Goals 33:51 The Importance of Consistent Training 40:57 Variety in Training for Optimal Performance
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    43 mins
  • Episode 116 - How Useful is RPE and Making Z2 Fun

    Episode 116 - How Useful is RPE and Making Z2 Fun
    Nov 7 2024
    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 ways to use RPE to your advantage and ideas for making those long Z2 rides more fun. 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 matchboxpod@gmail.com 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 heart rate, power, RPE, aging athletes, performance testing, training metrics, lactate monitoring, endurance training, FTP, fatigue, athlete recovery, zone two training, endurance rides, motivation, cycling tips, aging athletes, training strategies, podcast recommendations, cycling community, workout rewards Summary In this conversation, the hosts discuss the complexities of training metrics for aging athletes, focusing on the balance between heart rate, power, and RPE (Rate of Perceived Exertion). They explore how these metrics can change with age, the impact of fatigue on performance testing, and the importance of consistency in training. The conversation also touches on the potential of lactate monitoring as a new tool for athletes and emphasizes the need for a multifaceted approach to training metrics. In this conversation, the hosts discuss various aspects of training for athletes, particularly focusing on the aging process and how it affects recovery. They explore strategies to keep training engaging, especially during zone two rides, and emphasize the importance of motivation through podcasts and rewards. Additionally, they highlight the benefits of planning routes and riding with others to enhance the cycling experience. Takeaways Heart rate may be more relevant than power for older athletes.RPE can change as athletes age, affecting workout comparisons.Fatigue significantly impacts performance testing results.Using RPE can help athletes gauge their effort more intuitively.Consistency in training is more important than perfection.Lactate monitoring could provide deeper insights into performance.A multifaceted approach to training metrics is essential.Listening to your body is crucial for recovery and performance.Power zones should be adjusted based on daily performance.Training should focus on functional overreaching for improvement. Recovery takes longer as athletes age.Training strategies should be individualized.Zone two rides can be made engaging without adding intensity.Podcasts can make long rides more enjoyable.Using rewards can motivate athletes during training.Planning interesting routes can enhance the riding experience.Riding with friends can make long rides feel shorter.Mixing up training methods can prevent boredom.Autonomy in training can empower athletes.Incorporating fun elements into training can improve performance. Titles Navigating Training Metrics for Aging AthletesThe Heart Rate vs. Power DebateRPE: A Changing Metric for Older AthletesUnderstanding Fatigue in Performance Testing Sound Bites "RPE changes as you age.""RPE is a measure of what was.""Not every day is going to be perfect.""Lactate monitoring is on the horizon.""Multiple metrics are better than one.""It's so individual.""I like using the reward system.""Grab a buddy to go out and ride with." Chapters 00:00 Heart Rate vs. Power: The Aging Athlete's Dilemma 02:58 Understanding RPE and Its Evolution with Age 06:08 The Role of Fatigue in Performance Testing 08:50 RPE as a Training Metric: Balancing Power and Perception 12:01 The Importance of Consistency in Training 14:56 Exploring Lactate Monitoring and Its Implications 18:13 The Multifaceted Approach to Training Metrics 25:46 Aging and Recovery in Athletes 28:05 Making Zone Two Rides Engaging 31:59 Using Podcasts and Rewards for Motivation 36:32 The Power of Route Planning and Social Riding
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    43 mins

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