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 weeks episode we’re talking ultra endurance race fueling and pacing, as well as optimal training volume for cross country mountain bike racing.
Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of 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
Summary
In this conversation, Adam and Dylan discuss fueling and pacing strategies for mountain bike races. They address questions about fueling for a 100-mile race, with Dylan recommending the use of gels and flavorless drink mix to meet carbohydrate and sodium needs. They also discuss pacing for a 100-mile race, suggesting even pacing throughout the race and avoiding going out too hard. In another question, they discuss training volume for mountain bike racing, with Dylan recommending a focus on quality intensity and shorter rides during the race season.
Keywords
mountain bike racing, fueling, pacing, nutrition, training volume
Takeaways
For fueling during a 100-mile mountain bike race, gels and flavorless drink mix are recommended.
Pacing for a 100-mile race should be even throughout the race to avoid going out too hard.
Training volume for mountain bike racing should be adjusted during the race season, focusing on quality intensity and shorter rides.
Heart rate and perceived effort can be used as gauges for pacing and intensity during training and racing.
Titles
Pacing Tips for 100-Mile Mountain Bike Races
Fueling Strategies for 100-Mile Mountain Bike Races
Sound Bites
"Solid food is the thing of the past"
"Stop eating solid foods and rely solely on gels and drink mix"
"99.9% of the field is going to go out too hard"
Chapters
00:00 Fueling Strategies for 100-Mile Mountain Bike Races
15:54 Pacing Tips for 100-Mile Mountain Bike Races
 

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 weeks episode we’re talking recommended tire inserts for XC racing, how we approach coaching athletes with medical conditions, and how to carry all of your tools during races.
Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is fully amongst us and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of 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
Summary
The conversation covers topics related to tire inserts for cross-country mountain bike racing, breathing techniques for athletes with exercise-induced asthma, and storage solutions for race essentials. The hosts discuss their recommendations for tire inserts, with Dylan suggesting Tubolite as a lightweight option. They also share their approaches to addressing medical issues with athletes and the importance of seeking professional medical advice. In terms of storage solutions, they recommend carrying plugs, CO2, and a multi-tool in a pocket for quick access during races. They also discuss the benefits of using tire plugs instead of tubes and share their preferred tools for race-day repairs.
Keywords
tire inserts, cross-country mountain bike racing, exercise-induced asthma, breathing techniques, storage solutions, plugs, CO2, multi-tool
Takeaways
Tubolite is a recommended lightweight tire insert for cross-country mountain bike racing.
Athletes with exercise-induced asthma should consult with medical professionals for proper diagnosis and treatment.
Coaches should be aware of signs of medical issues in athletes and refer them to appropriate healthcare professionals.
Carrying tire plugs, CO2, and a multi-tool in a pocket is a convenient storage solution for race essentials.
Using tire plugs instead of tubes can be an efficient way to fix flats during races.
Different races and personal preferences may influence the choice of tools and storage solutions for race-day repairs.
Titles
The Benefits of Tire Plugs for Flat Repairs
Managing Exercise-Induced Asthma in Athletes
Sound Bites
"For cross-country mountain bike racing, I usually go with Tubolite because it's very lightweight."
"Breathing techniques and posture can help manage exercise-induced asthma."
"The best storage solution for race essentials is to carry plugs, CO2, and a multi-tool in a pocket."
Chapters
00:00 Choosing the Best Tire Insert
03:28 Managing Exercise-Induced Asthma
11:59 Efficient Storage Solutions
13:35 The Benefits of Tire Plugs

Episode 92 - Training Through Injuries, Everesting Prep, and Ramp Test vs 20min FTP Protocol
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 weeks episode Drew and I are talking about how to approach training through injuries, preparation ideas for Everesting attempts, and the differences between ramp tests and the standard 20min FTP protocol.
Today’s show is also brought to you by Flow Formulas. We’re already a third of the way through 2024 which means if you haven’t already dialed in your nutrition plan for the season you’d better get on it stat. Head over to flowformulas.com today 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
Summary
In this conversation, Adam and PRJT D1ZL CLTV discuss topics related to FTP testing, recovering from injuries, and preparing for an Everesting challenge. They provide insights and advice on determining FTP through ramp tests or 20-minute efforts, pacing and training during recovery, and the importance of specificity in training for an Everesting attempt.
 
Keywords
FTP testing, ramp test, 20-minute test, recovery from injury, Everesting, pacing, specificity
 
Takeaways
Determining FTP can be done through ramp tests or 20-minute efforts, but it's important to prioritize accurate threshold and tempo ranges.
During recovery from an injury, it's crucial to focus on recovery rather than training and to listen to your body's healing process.
When preparing for an Everesting challenge, pacing and nutrition are key factors to consider, and it's important to test your pacing and bike setup in advance.
Maintaining aerobic fitness and gradually increasing intensity can help in preparing for an Everesting attempt.
Specificity in training is important for all types of racing, and tailoring your training to the demands of the event is crucial for success.
 
Titles
Recovering from Injury: Focus on Recovery
Determining FTP: Ramp Test vs. 20-Minute Test
 
Sound Bites
"The only way to get an accurate FTP is to do a 60-minute power test."
"Your main focus when you're recovering from an injury is to recover."
"If it doesn't feel easy at five hours, it's not going to feel easy, even close to easy at 14 hours."
 
Chapters
00:00 Introduction and FTP Testing
08:40 Recovering from Injury
15:13 Preparing for an Everesting 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 weeks episode we’re talking left/right power imbalances, the basics of goal setting, and getting into some nuances of VO2max training.
Today’s show is also brought to you by Flow Formulas. We’re already a third of the way through 2024 which means if you haven’t already dialed in your nutrition plan for the season you’d better get on it stat. Head over to flowformulas.com today 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
 
Summary
In this conversation, the coaches discuss topics related to cycling training and racing. They address questions about pedal stroke efficiency, power imbalances, setting goals for races, and VO2 max intervals. They provide insights and recommendations based on their experience as coaches and athletes.
 
Keywords
cycling, training, racing, pedal stroke, power imbalance, goals, VO2 max intervals
 
Takeaways
Having a power meter that measures both left and right power can help identify and address power imbalances in pedal stroke.
For most athletes, a power imbalance of 48/52 or 52/48 is not a cause for concern.
When setting goals for races, consider factors such as race distance, terrain, and competition level.
Pacing strategies should be tailored to the specific race and individual capabilities.
VO2 max intervals can be customized based on the type of rider and their specific energy system needs.
Tabata-style workouts can be effective for improving VO2 max, but should be used strategically and not as the sole focus of training.
Training plans should include a combination of race-specific intervals and general intensity workouts for optimal results.
Consider individual factors such as fitness level, training history, and race goals when designing training plans.
Experimentation and learning from mistakes are important for building race experience and improving performance.
 
Titles
Setting Goals for Races
Customizing VO2 Max Intervals
 
Sound Bites
"What do you recommend to obtain a more even pedal stroke?"
"It seems you're yearning for continuous lactate measurement."
"How would you recommend her go about pacing for the first few races?"
 
 
 
 

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this weeks episode we’re talking about creatine, living and training at high elevations, tire recommendations for Barry Roubaix, and the balancing act of block week training.
Today’s show is also brought to you by Flow Formulas. Spring is in the air which makes for a great time to get on top of your nutrition game. Head over to flowformulas.com 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
 
Summary
In this conversation, the hosts discuss topics related to creatine supplementation and training at high elevation. They address questions about how long it takes for creatine to clear the system, the benefits of creatine for high-intensity efforts, and the considerations for stopping creatine before a race. They also provide advice for training at high elevation, specifically for someone living in Leadville and preparing for the Leadville 100 mountain bike race. Additionally, they discuss tire choices for a race with deep sand pits. The conversation covers topics such as tire selection for gravel races, recovery after block weeks, and progressive overload in interval training. The hosts discuss the importance of choosing the right tire for gravel races and recommend the Strada Bianca tire in either 40 or 45 size. They also provide insights on recovery after block weeks, suggesting a lower volume week immediately following the block and gradually increasing volume and intensity in the subsequent weeks. In terms of interval training, they discuss the pros and cons of increasing intensity versus increasing time at zone, highlighting the importance of listening to your body and focusing on time in zone.
 
Keywords
creatine, supplementation, training, high elevation, Leadville, race, tire choice, deep sand pits, gravel races, tire selection, recovery, block weeks, progressive overload, interval training
 
Takeaways
Creatine supplementation can provide benefits for short, high-intensity efforts in both the gym and on the bike.
The build-up phase for creatine supplementation is typically two weeks, and the build-down phase may also take around two weeks.
Living in Leadville and training for the Leadville 100 mountain bike race provides the advantage of being acclimated to the elevation and having the perfect training grounds.
For training at high elevation, it may be beneficial to adjust the training schedule to allow for better recovery and consider a two-week build and one-week recovery cycle.
When choosing tires for a race with deep sand pits, it's important to consider the terrain and balance between road sections and sand sections. Choose the right tire for gravel races to minimize the risk of flats
Recovery after block weeks should include a lower volume week followed by gradually increasing volume and intensity
When it comes to interval training, focus on time in zone rather than just increasing intensity
Listen to your body and adjust your training accordingly
 
Titles
Training at High Elevation: The Leadville Advantage
Optimizing Tire Choice for Races with Deep Sand Pits Recovery Strategies for Block Weeks
Optimizing Tire Selection for Gravel Races
 
Sound Bites
"How long does it take for creatine to clear your system after a long period of use?"
"How soon before an important race do I need to stop taking creatine?"
"Advice for training at high elevation in Leadville"
"I don't know. Yeah, I don't know."
"Very low chance of flatting at that race."
"I think the biggest thing that people screw up with the block weeks is not giving themselves enough recovery afterwards."
 
Chapters
00:00 Creatine Supplementation and Clearing Time
08:51 Training at High Elevation: The Leadville Advantage
30:17 Balancing Intensity and Time in Zone in Interval Training

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 on the show we’re talking about cross training in preparation for your event, variations between running and cycling power numbers, and how to fuel those early morning workouts.
 
Today’s show is also brought to you by Flow Formulas. Spring is in the air which makes for a great time to get on top of your nutrition game. Head over to flowformulas.com 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
 
Summary
In this conversation, Ryan asks how to incorporate his multi-sport activities into training for faster cycling performance over endurance events. He also wonders why his estimated power output for running is considerably higher than his cycling FTP. The hosts discuss the limitations of running power estimation and the differences between running and cycling power. They suggest focusing on specific training for cycling events, incorporating strength training, and gradually shifting the focus to cycling as the event approaches. They also discuss fueling strategies for early morning rides. The conversation discusses nutrition strategies for early morning workouts, specifically focusing on what to eat before and after the workout. The hosts and guest share their personal experiences and preferences, offering different perspectives. They also touch on the importance of sleep and not compromising it for early morning workouts. The conversation concludes with some listener feedback and a discussion about potential merchandise for the podcast.
 
Keywords
multi-sport activities, training, cycling performance, endurance events, power output, running power, cycling FTP, running, cycling, estimation, limitations, strength training, fueling strategies, early morning rides, nutrition, early morning workouts, pre-workout meal, post-workout meal, sleep, listener feedback, merchandise
 
Takeaways
Incorporate specific training for cycling events and gradually shift the focus to cycling as the event approaches.
Strength training can help improve power and efficiency in cycling.
Running power estimation is limited and not directly comparable to cycling power.
Fueling strategies for early morning rides should include a small, easily digestible pre-ride snack and proper post-ride nutrition. For early morning workouts, it is important to have a pre-workout meal that provides enough carbohydrates to fuel the workout. This can include options like a banana or a mix with 60-90 carbs.
After the workout, it is important to have a nutritious meal to aid in recovery and replenish glycogen stores.
The type and timing of the pre-workout meal may vary depending on the intensity of the workout and individual preferences.
When doing early morning workouts for events, it is crucial to have a substantial meal before the event to ensure adequate fueling.
Sleep should not be compromised for early morning workouts, and it is important to prioritize getting enough rest.
Listener feedback is appreciated, and there is potential for merchandise for the podcast.
 
Sound Bites
"I feel like the technology is just too new as far as running power."
"Power just doesn't seem like a thing that you would need."
"Why does that matter? I would just focus on the cycling FTP."
"I'm not going to like eat to get full. I'm just eating to get some carbs before the workout."
"Especially if your event is starting at 6 a.m., that means it's probably a long event. You definitely want to fuel before that."
"Worry less about fueling before the workout and focus more on the post-workout recovery meal."
 
Chapters
00:00 Training for Faster Cycling Performance over Endurance Events
08:56 Incorporating Multi-Sport Activities into Cycling Training
23:41 Pre-Workout Meal: Carbohydrates for Fuel
28:19 Balancing Sleep and Early Morning Workouts
 
 
 

Episode 88 - What is the Build Phase and How to Structure Tempo Training
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 on the show we’re talking about some of the semantics that make up the build phase as well as how to appropriately structure your tempo training to best match your race goals.
Today’s show is also brought to you by Flow Formulas. Get on top of your nutrition game now by heading over to flowformulas.com 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/ 

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 on the show we’re talking about how to train for flat races when you don’t have access to flat terrain and also providing some tips for managing weight loss amidst regular training.
 
Today’s show is also brought to you by Flow Formulas. Get on top of your nutrition game now by heading over to flowformulas.com 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/ 

Hello Hello Hello everyone. welcome back to The Matchbox podcast powered by Ignition Coach Co. I’m your host Adam Saban and Today is the official kickoff episode for season 2 of the show. We took a little end of season break to reset and revamp the show but we’re excited to be back in the studio and continue bringing all of you the training-related content you desire. Today we’ll be talking about coach-athlete relationships. 
Speaking of coaching, as mentioned at the top this show is powered by Ignition Coach Co so let’s take a moment to hear from Ignition co-founder, Drew Dillman.
This episode is also brought to your by Flow Formulas so don’t forget to use discount code “Matchbox” when picking up your next order of endurance sport-specific-formulated nutrition products at flowformulas.com today.
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 send those to info@ignitioncoachco.com with email title The Matchbox Podcast or find us on Instagram and send us a DM.  Alright, let’s get into it. 

Episode 86 - Maximizing Time at Elevation and Avoiding the Race Day Blow Up  
 
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 on the show we’re talking about how to maximize your time when training at altitude for short stints as well as ways to fine tune your fitness to help avoid blowing up during marathon mountain bike races, such as the War Daddy race down in Kentucky.
 
Today’s show is also brought to you by Flow Formulas. A few of us from Ignition will be down at MidSouth Gravel this weekend and you can be assured we’ll all be consuming absorbent amounts of Flow Formulas during the event. Get on top of your nutrition game now by heading over to flowformulas.com 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. And if you too will be at MidSouth this weekend, come find us at booth 42 and give us a shout. 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/