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 set yourself up for a successful taper into that late season race as well as discussing whether we believe hot yoga counts as heat training?

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

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 episode, we explore optimal training and tapering strategies for endurance athletes, including how often to race, the benefits of mid-season breaks, and the effectiveness of hot yoga for heat and flexibility training.

Chapters

00:00 Introduction and episode overview

00:27 Should you do a proper taper before your A race?

01:04 How often is too often to race?

02:26 Psychological and physiological effects of racing too much

03:49 Individual differences in racing volume and recovery

06:12 The benefits of mid-season breaks to prevent burnout

08:01 Structuring a race week and tapering plan

10:42 Is a two-week taper necessary for Iceman?

12:31 Risks of feeling burnt out and tapering strategies

14:02 Optimal taper length and training adjustments

17:02 Heat training and hot yoga: benefits and considerations

21:52 Should hot yoga be done on rest days?

30:30 Can hot yoga provide heat and flexibility benefits?

34:50 Measuring core temperature during heat training

37:31 Final thoughts and episode wrap-up

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re talking about whether there are gains to be had from nasal breathing while training, what level you should be competing at to start thinking about marginal gains, and fat bike modifications for gravel racing.

As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.

Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

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 episode, we explore the nuances of breathing techniques during exercise, the impact of marginal gains at different athlete levels, and the considerations for optimizing bike and wheel choices for gravel racing. Our experts discuss recent studies, personal experiences, and practical advice for athletes looking to improve performance and make informed gear decisions.

Chapters

00:00 Introduction to breathing and performance

02:08 Breathing efficiency and training at different intensities

04:58 Nasal breathing and nervous system response

08:20 Insights from the book Breath by James Nestor

12:13 Research on nasal versus oral VO2 max

14:29 Marginal gains and athlete level considerations

16:55 The impact of weight versus efficiency in cycling

18:30 Potential of marginal gains for lower conditioning athletes

19:11 Easy vs. maximal gains in cycling

20:35 Gear obsession and marginal gains philosophy

22:11 The role of gear and resources in performance

23:36 Cost-benefit analysis of gear upgrades

25:22 The benefits of shaving legs for cyclists

26:55 Aerodynamics and the impact of shaving legs

28:39 Ryan's gravel fat bike project and gear considerations

30:22 Evaluating wheel size and weight savings

32:27 The philosophy of bike setup and marginal gains

34:11 Fat bike tires and performance considerations

36:18 Exploring alternative bike configurations for gravel racing

37:30 Closing thoughts and next steps for athletes and gear enthusiasts

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 get back into training after getting derailed by sickness, why rest days are important (or are they?), and durability testing.

This week’s episode is also brought to you by our new friends over at Buy Cycle, the easiest and safest way to sell your bike worldwide. Head over to buycycle.com/matchbox and use the code MATCHBOX30 (all uppercase) for 30% off seller protection. List your bike today and make selling easy!

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 the topic of discussion in the email title 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, the hosts discuss the importance of base training for cyclists recovering from illness or injury, emphasizing the need to prioritize long-term goals over short-term race performance. They also explore the role of strength training in a cyclist's routine, debating the effectiveness of lifting on recovery days versus hard training days, and the potential risks of chronic fatigue from improper training balance. In this conversation, the speakers discuss various aspects of strength training and durability testing for cyclists. They emphasize the importance of maintaining strength while cycling, the need for a consistent testing protocol, and the balance between using metrics and perceived exertion (RPE) in training. The conversation also highlights the significance of customizing tests based on individual race preparations and the evolving nature of training methodologies.

Chapters

00:00 Navigating Recovery and Training Plans

15:01 Strength Training and Recovery Days

27:28 Strength Training for Cyclists

29:00 Durability Testing in Cycling

32:02 Establishing a Consistent Testing Protocol

36:05 Comparing Fresh and Fatigued Performance

39:58 Customizing Tests for Race Preparation

44:03 Balancing Metrics and RPE in Training