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
  • Episode 115 - Gran Fondo Training and Incorporating “Fun Rides”

    Episode 115 - Gran Fondo Training and Incorporating “Fun Rides”
    Oct 31 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 Gran Fondo style training and how to incorporate fun rides into your program.

    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

    Gran Fondo, training plan, reverse periodization, fun rides, cycling training, endurance, heat training, mountain biking, intensity, athlete coaching

    Summary

    In this conversation, the hosts discuss how to effectively structure a six-month training plan for a Gran Fondo, emphasizing the importance of specificity in training and the benefits of reverse periodization. They also explore the role of fun rides in a training schedule, highlighting the need for balance between intensity and enjoyment in cycling. The discussion includes practical tips for incorporating heat training and descending practice into the training regimen.

    Takeaways

    • Training for a Gran Fondo requires a structured plan.
    • Specificity in training is crucial for performance.
    • Reverse periodization can be beneficial during winter months.
    • Comfort with descending is important for race day.
    • Fun rides are essential for maintaining motivation.
    • Not all fun rides will fit neatly into a training plan.
    • Coaches should allow flexibility for fun rides.
    • Intensity can be balanced with enjoyment in cycling.
    • Heat training can be incorporated easily into workouts.
    • The importance of intrinsic motivation in cycling.

    Titles

    • Mastering Gran Fondo Training
    • How to Prepare for a Gran Fondo

    Sound Bites

    • "How would you structure a six month training plan?"
    • "Your training should always be specific to the demands."
    • "Reverse periodization makes sense for winter training."

    Chapters

    00:00

    Structuring a Gran Fondo Training Plan

    11:04

    Reverse Periodization and Training Specificity

    20:59

    Incorporating Fun Rides into Training

    28:03

    Balancing Intensity and Enjoyment in Cycling
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    30 mins
  • Episode 114 - Breaking Through FTP Plateau and Off-season HIIT

    Episode 114 - Breaking Through FTP Plateau and Off-season HIIT
    Oct 25 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 discussing various ways to break through that dreaded FTP plateau and also sharing our thoughts on high intensity interval training during the off-season.

    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/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/

    The following was generated using Riverside.fm AI technologies

    Keywords

    FTP, cycling, training volume, intensity, overtraining, goal setting, maintenance intensity, older athletes, VO2 max, endurance

    Summary

    In this conversation, Adam and Dylan discuss strategies for increasing Functional Threshold Power (FTP) in cycling, particularly for athletes who feel stuck at a plateau. They emphasize the importance of training volume, the need to change training intensity and structure, and the significance of setting realistic goals. The discussion also covers the risks of overtraining, the necessity of maximizing training time, and the role of maintenance intensity for older athletes during the off-season.

    Takeaways

    • Increasing FTP requires more training volume.
    • Plateaus often result from insufficient training intensity.
    • Changing training structure can help overcome stagnation.
    • Realistic goal setting is crucial for motivation.
    • Overtraining can lead to fatigue and stagnation.
    • Maximizing training time can yield better results.
    • Older athletes should maintain intensity to prevent decline.
    • Maintenance intensity can be beneficial during off-season.
    • VO2 max sessions should be included for maintenance.
    • Training camps can help overload the system effectively.

    Titles

    • Avoiding Burnout in Training
    • Breaking Through FTP Plateaus

    Sound Bites

    • "You need to be riding more."
    • "You will never get to 400 watts doing less than 10 hours a week."
    • "You can't just keep doing the same thing for five years."

    Chapters

    00:00

    Understanding FTP and Training Goals

    02:56

    The Importance of Training Volume

    06:09

    Changing Training Intensity and Structure

    09:01

    Realistic Expectations and Goal Setting

    11:47

    Avoiding Overtraining and Fatigue

    14:45

    Maximizing Training Time and Efficiency

    18:02

    Exploring High-Intensity Work in Off-Season

    30:07

    Maintenance Intensity for Older Athletes
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    34 mins
  • Episode 113 - Maximal vs Marginal Training Gains

    Episode 113 - Maximal vs Marginal Training Gains
    Oct 17 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 maximal vs marginal training gains. 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/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/ The following was generated using Riverside.fm AI technologies Keywords science, training, maximal gains, marginal gains, recovery, nutrition, cycling, performance, periodization, athlete, FTP, training, recovery, periodization, strength training, advanced techniques, metrics, gut training, heat adaptation, altitude training, race specificity, supplements Summary In this conversation, the hosts delve into the latest scientific findings, particularly in the realm of training and performance. They discuss the distinction between maximal and marginal gains in training, emphasizing the importance of focusing on foundational aspects such as frequency, volume, and intensity before delving into more niche strategies. The conversation also highlights the critical role of recovery, nutrition, and sleep in optimizing athletic performance, suggesting that these elements may take precedence over training intensity and volume. In this conversation, the speakers discuss various aspects of training for endurance sports, focusing on maximizing FTP gains, the importance of periodization, and the role of strength training. They explore advanced training techniques, the significance of tracking progress through metrics, and the niche areas of gut, heat, and altitude adaptation. The conversation also touches on race specificity and the impact of supplements on performance, concluding with a reflection on the overall training approach. Takeaways Staying updated with new scientific findings is crucial for athletes.Maximal gains in training should be prioritized over marginal gains.Frequency, volume, and intensity are the foundational elements of training.Recovery and nutrition are essential for optimal performance.Sleep quality significantly impacts athletic performance.Increasing training volume can lead to better fitness outcomes.Athletes often overlook the importance of recovery in their training.Fatigue management is key to maintaining training effectiveness.Periodization is an important aspect of training strategy.Balancing training intensity with recovery is vital for long-term success. Not if they don't train. If they don't train, their FTP won't go up at all.Training is like for the long haul.Periodization is how your training changes over time.Strength training is the next thing I'm reaching for.Altitude training is more important than gut training.Heat adaptation is more important than altitude adaptation.People overestimate how much altitude training gives you.Supplements rank low on the list of gains.Get your annual blood work, kids.That was a long episode. Titles Maximal Gains: The Key to Training SuccessUnlocking the Latest in Science for Athletes Strength Training: A Key ComponentExploring Advanced Training Techniques Sound Bites "What's new in science?""Maximal versus marginal gains in training.""You can't make up for volume by doing more intensity.""Their FTP is gonna go up a boatload.""Training is like for the long haul.""Periodization is how your training changes over time." Chapters 00:00 Exploring New Scientific Findings 02:10 Maximal vs Marginal Gains in Training 19:47 The Importance of Recovery and Nutrition 29:13 Maximizing FTP Gains Through Training and Recovery 30:44 The Importance of Periodization in Training 31:47 Strength Training: A Key Component 32:16 Exploring Advanced Training Techniques 35:20 Tracking Progress: The Role of Metrics 36:57 Niche Training: Gut, Heat, and Altitude Adaptation 38:39 Race Specificity and Its Impact on Training 40:56 The Role of Supplements in Performance
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    44 mins
  • Episode 112 - How to Turn Those Commuter Junk Miles Into Quality Rides and Heat Training

    Episode 112 - How to Turn Those Commuter Junk Miles Into Quality Rides and Heat Training
    Oct 10 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 how to turn those commuter junk miles into high quality riding and difference aspects of heat training.

    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/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/

    The following was generated using Riverside.fm AI technologies

    Keywords

    cycling, training, endurance, heat acclimation, ultra events, commuting, FTP, marathon, performance, recovery

    Summary

    In this conversation, Adam and Kaitlyn discuss various training strategies for cyclists and runners, focusing on how to maximize commuting miles for training, prepare for ultra events, and acclimate to heat conditions. They provide personalized advice to listeners, emphasizing the importance of recovery, intensity management, and nutrition during training. The discussion highlights the balance between structured workouts and enjoying the process of training, as well as practical tips for adapting to different environmental conditions.

    Takeaways

    • Enjoy your commute and make it easier, not harder.
    • Balance intensity and recovery in your training schedule.
    • Commuting miles can be valuable training time.
    • Heat acclimation is crucial for endurance events.
    • Mix in threshold training for better performance.
    • Use heat training strategically during recovery weeks.
    • Consider nutrition strategies for hot conditions.
    • Practice race day nutrition during training.
    • Adjust intensity based on environmental conditions.
    • Running can be enjoyable without strict metrics.

    Titles

    • Enjoying the Process of Training
    • Effective Heat Training Techniques

    Sound Bites

    • "How can Scott make the most out of his commutes?"
    • "Just enjoy that commute."
    • "Make sure you're recovering enough."

    Chapters

    00:00

    Maximizing Commuting Miles for Training

    13:10

    Preparing for Ultra Events: Training Insights

    25:02

    Heat Acclimation Strategies for Endurance Events
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    42 mins
  • Episode 111 - HIIT Training Effect on Sleep Hygiene and Power Meters for Gravel

    Episode 111 - HIIT Training Effect on Sleep Hygiene and Power Meters for Gravel
    Oct 3 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 high intensity training and it’s effect on sleep hygiene, before giving our recommendations on power meter options for training on gravel.

    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/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/

    The following was generated using Riverside.fm AI technologies

    Article referenced:

    https://www.lesmills.com/us/fit-planet/fitness/hiit-and-sleep/#:~:text=You%20may%20think%20that%20exhausting,it%20can%20do%20the%20reverse!

    Keywords

    sleep quality, CPAP machine, core temperature, high-intensity training, power meters, gravel bikes, sleep hygiene, athlete recovery, sleep apnea, training volume

    Summary

    In this episode, Adam and Kaitlyn discuss various aspects of sleep quality, including the impact of high-intensity training on sleep, the importance of sleep hygiene, and the role of CPAP machines in improving sleep for those with sleep apnea. They also explore the significance of core temperature regulation for better sleep and delve into the topic of power meters for gravel bikes, weighing the pros and cons of different types of power meters.

    Takeaways

    • Sleep quality is crucial for overall health and performance.
    • CPAP machines can significantly improve sleep for those with apnea.
    • Core temperature regulation plays a vital role in sleep quality.
    • High-intensity training can negatively impact sleep if not managed properly.
    • Cortisol levels can affect sleep quality and recovery.
    • Power meter pedals may not provide consistent readings compared to other options.
    • Understanding sleep cycles can help improve sleep hygiene.
    • Listening to your body is essential for health and performance.
    • Sleep is the best recovery method for athletes.
    • Choosing the right power meter depends on individual needs and bike setup.

    Titles

    • How CPAP Machines Transform Sleep
    • Regulating Sleep: Tips for Athletes

    Sound Bites

    • "Sleep is so important."
    • "I feel like a new person."
    • "Sleep hygiene seems to be trending."

    Chapters

    00:00 Introduction and Listener Engagement

    01:21 Understanding Sleep Quality and Its Importance

    05:22 The Role of CPAP Machines in Sleep Improvement

    09:12 Core Temperature Regulation and Sleep

    16:19 High-Intensity Training and Sleep Correlation

    24:24 Exploring Power Meters for Gravel Bikes
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    35 mins