Episodi

  • Episode 208 - Late Season A Races and Does Hot Yoga Really Count as Heat Training?

    Episode 208 - Late Season A Races and Does Hot Yoga Really Count as Heat Training?
    Oct 16 2026

    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
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    39 min
  • Episode 207 Nose Breathing, Gravel Bike Mods, and Are Marginal Gains ONLY For High Level Athletes?

    Episode 207 Nose Breathing, Gravel Bike Mods, and Are Marginal Gains ONLY For High Level Athletes?
    Oct 12 2026

    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
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    38 min
  • Episode 134 - Bouncing Back from Illness, Rest Days, and Durability Testing

    Episode 134 - Bouncing Back from Illness, Rest Days, and Durability Testing
    Apr 2 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 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
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    49 min
  • Episode 194 - Navigating Wearables and Data-Driven Training Insights

    Episode 194 - Navigating Wearables and Data-Driven Training Insights
    Jul 10 2026

    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 our own anecdotes with the massive landscape of wearable devices.

    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.

    Alight let’s get into it!

    For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox

    https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

    https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com

    Summary:

    In this episode, we dive into the evolving world of wearable technology, assessing their real value for athletes and coaches. We explore which metrics matter, the effectiveness of blood work versus wearables, and practical tips for integrating data into training without over-relying on it.

    Key Topics:

    • The most useful wearable data fields for athletes and coaches
    • Personal experiences with Whoop, Garmin, and other devices
    • The potential placebo effect of wearables and how to interpret data critically
    • The role of sleep tracking and hydration data in performance
    • Blood tests vs. wearable metrics: what’s more valuable?
    • How to avoid over-analyzing wearable data and maintain intuitive training
    • Encouragement to focus on body awareness and subjective feelings alongside tech
    • The importance of baseline measurements like heart rate and power meters
    • Using daily weigh-ins for hydration and weight management
    • The limitations of current norms in blood work and health markers

    Timestamps: 00:00 - Introduction and episode overview 00:30 - Common wearable devices discussed and used 01:13 - Wearables that measure beyond heart rate and power 01:53 - Wearables used during rides vs. daily devices 02:22 - Real-time data integration challenges 03:06 - Wearable usage for training impact versus outside activities 03:52 - The utility of Garmin and Whoop for sleep and HRV 04:55 - Using HRV and recovery scores to inform training decisions 06:09 - Research on HRV-guided training and its effectiveness 07:40 - Placebo effects and the psychological influence of wearable data 08:19 - Potential for subjective experience to outweigh wearable metrics 09:47 - The importance of sleep monitoring and behavior changes 12:38 - The psychological impact of wearable feedback on performance 14:36 - When and how coaches use wearable data for big-picture insights 16:15 - The value of blood work and biomarkers over time 27:22 - Advocating for regular blood testing and its potential with AI analysis 30:48 - The limitations of norms in blood work and health markers 31:45 - The benefits of daily weight tracking and hydration awareness 32:04 - Final thoughts on prioritizing blood tests over wearable spending
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    31 min
  • Episode 205 - How Athletes Are Training Smarter Than Ever Using Ventilation Metrics w/ Tymewear Founder Arnar Larusson

    Episode 205 - How Athletes Are Training Smarter Than Ever Using Ventilation Metrics w/ Tymewear Founder Arnar Larusson
    Sep 28 2026
    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 to the founder and CEO of Tymewear, Arnar Larusson about all things training with ventilation metrics. 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. 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 This episode features Arnar Larusson, founder and CEO of Tymewear, talking about why breathing may be the missing signal in endurance training. The discussion centers on how ventilation can give coaches and athletes a more reliable view of internal workload, training zones, fatigue, and perceived exertion than heart rate alone.We also hear from Adam and Dizzle as they pressure-test the practical side of the tech, from zone setup to high-intensity work to whether the strap holds up in winter layers. Key topics Arnar Larusson shares how an engineering background in prosthetics and exosuits led him to endurance physiology and eventually to building a breathing sensor for athletes.The core idea behind Timeware is that lab-grade insights about ventilation, thresholds, and metabolic output were not accessible in the field, so the company built a way to bring that signal outside the lab.Arnar explains why he sees heart rate as only one limited piece of the performance picture, especially when it is affected by heat, altitude, fatigue, and fueling.The episode breaks down why ventilation is a stronger reference point for training zones because it is more directly tied to what the muscles are doing.Arnar walks through the evidence behind poor zone estimation using population averages, including the problem of large error margins and high non-responder rates.Adam and Dizzle dig into the relationship between breathing rate, RPE, and how the strap could help athletes better calibrate effort in real time.The conversation covers why ventilation is especially useful for endurance work and threshold work, while power remains the better guide for short VO2 max intervals.Arnar explains how the strap’s dedicated breathing sensor differs from estimating respiration through HRV, especially once exercise intensity rises.They discuss how fatigue, race load, altitude, and heat can distort heart rate and power, while ventilation often stays the steadier anchor.The episode also touches on practical use cases like winter clothing interference, dynamic zones, and how the product may help coaches understand athlete readiness and training response. Timestamps 00:00 - Introduction to Arnar Larusson and the breathing sensor concept 00:34 - Arnar’s engineering background and the path from prosthetics to exosuits 01:29 - Why lab-grade breathing data mattered in the field 02:49 - The gap between lab testing and real-world athlete feedback 04:43 - Why breathing became the missing performance metric 05:01 - Timeware’s launch timeline and the Vital Pro Strap rollout 06:02 - Why heart rate alone is too limited to guide training 07:24 - The problem with population-based training zones 08:51 - Why true VT1 and VT2 zones matter more than estimated percentages 10:15 - Breathing as a cleaner signal than lactate or heart rate 11:41 - Why ventilation works as a foundation for interpreting other metrics 13:40 - The breathing rate and RPE connection 15:20 - How breathing rate can help objectively estimate perceived effort 16:22 - Using resting breathing data to set reserve and calibrate effort 17:38 - Why the strap complements heart rate instead of replacing it 18:35 - How ventilation helps distinguish fitness gains from fatigue effects 20:31 - Why power, heart rate, and ventilation can diverge during long efforts 22:39 - Why ventilation stays stable at altitude while power and heart rate shift 24:02 - How coaches think about custom heart rate zones versus ventilatory zones 26:22 - Ramp testing and how the app builds zones from multiple signals 27:52 - How heart rate responses vary by athlete, fitness, and season 28:58 - Jonas and the Visma example of a large VT1 shift in one month 30:19 - The psychology of getting attached to old training numbers 31:14 - Breathing as a grounding metric for effort perception 33:48 - Why ventilation is closer to a continuous lactate signal than heart rate is 35:48 - Why lactate is useful but delayed and ...
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    1 ora e 6 min
  • Episode 119 - Returning to Training, Late Season Base, and Less But More OR More But Less

    Episode 119 - Returning to Training, Late Season Base, and Less But More OR More But Less
    Dec 5 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 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 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, 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

    • It's crucial to gradually build back up to training volume after a break.
    • Older athletes should prioritize recovery and avoid jumping back into high volume training too quickly.
    • Maintaining fitness during winter can be achieved through strategic indoor training and outdoor rides when possible.
    • A proper off-season is essential for mental and physical recovery.
    • Mixing longer rides with shorter, more intense sessions can enhance training effectiveness.
    • Consistency in training is key, but quality should not be sacrificed for quantity.
    • Utilizing favorable weather conditions for training can help maintain fitness levels.
    • Building an aerobic base is a long-term process that accumulates over years.
    • Training plans should be flexible to accommodate personal schedules and life events.
    • It's important to listen to your body and adjust training intensity based on how you feel.

    Chapters

    00:00 Navigating Health and Training After Setbacks

    06:22 Maintaining Fitness Through Winter Training

    19:51 Optimizing Training Volume and Intensity
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    29 min
  • Episode 151 - Gauging FTP and Rest Weeks for Low Volume Training

    Episode 151 - Gauging FTP and Rest Weeks for Low Volume Training
    Jul 31 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 honing in on your FTP and LTHR as well as the relevancy of rest weeks for low volume training programs.

    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. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.

    Alight let’s get into it!

    For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox

    https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

    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 various aspects of cycling training, focusing on lactate threshold, heart rate discrepancies, the importance of recovery weeks, and strategies for masters riders. They analyze a listener's training data, emphasizing the significance of understanding one's fitness level and the need for structured training plans that include recovery. The discussion highlights the balance between intensity and recovery, especially for those with limited training time, and the necessity of strength training as one ages.

    Chapters

    02:39 Understanding Lactate Threshold and Heart Rate Discrepancies

    05:26 Exploring Training Zones and FTP Testing

    08:17 The Importance of Recovery Weeks in Training
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    24 min
  • Episode 203 - Cadence, Durability, and Bicarb: What Actually Helps Performance?

    Episode 203 - Cadence, Durability, and Bicarb: What Actually Helps Performance?
    Sep 12 2026
    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 preferred cadence, durability workouts for mountain bikers, and our current takes on sodium bicarbonate supplementation. 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. 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 In this episode, Adam, Dylan, and Kaitlyn Maddox answer listener questions on cycling cadence, durability workouts, and sodium bicarbonate. They break down what changes performance, what mostly changes feel, and where the research and real-world experience line up. Key topics In this episode: cadence does not directly make you faster at the same power output. Watts matter more than RPM alone.Dylan argues that the most efficient cadence is usually your preferred, most comfortable cadence, not a forced target.The group discusses why low cadence can feel grindy on climbs and why too much cadence manipulation often adds more fatigue than benefit.Kaitlyn and Adam note that bike fit, saddle height, core stability, and position can all contribute to bouncing in the saddle at higher cadence.The conversation shifts to durability training and how to place hard sessions with intervals before and after endurance riding.Dylan and Kaitlyn both say durability workouts are taxing enough that they should not be done year-round as a weekly default.Kaitlyn explains her coaching approach of building one energy system at a time, then adding a durability session at the end of each block.Dylan shares that he has progressed from basic endurance-between-intervals sessions to longer tempo blocks between interval sets to better simulate race fatigue.The final section covers bicarbonate use for sprint triathlon and short running events, with agreement that it is worth testing for hard, high-intensity efforts.The hosts compare products and methods, including delayed-release capsules, flavored systems, and the importance of trialing bicarb in training before race day. Timestamps 00:00 - Listener question: does higher cadence make you faster? 01:10 - Same watts, different RPMs: what actually changes 02:45 - The most efficient cadence is your preferred cadence 04:03 - Can cadence be trained, or is it mostly self-selected? 05:16 - Why low-cadence riders can struggle on climbs 07:03 - Fast-twitch recruitment and why low cadence can burn you out 08:40 - Torque intervals versus cadence manipulation 10:20 - Why the science on cadence is not convincing 14:25 - Pogacar, short cranks, and why pro cadence trends can mislead 15:34 - Why more trained riders often naturally choose higher cadence 17:41 - Fixing saddle bounce: cadence, core, and bike fit 19:10 - Adam’s move to single-speed mountain biking 19:39 - Listener question: how to use durability work in training 20:58 - Why durability workouts are too taxing to do all year 22:30 - Building race-specific durability around the demands of the event 24:48 - How durability sessions differ from standard VO2 workouts 26:00 - Dylan’s progression from endurance gaps to tempo blocks 28:48 - Why Kaitlyn avoids a dedicated durability block 29:18 - Energy-system blocks and adding durability at the end 30:10 - Why these sessions should not happen the week before a race 31:21 - Where durability fits if an athlete only has one long ride day 33:29 - Why durability is not a third intensity day 34:09 - Listener question: is bicarb worth it for sprint triathlon and 5K racing? 35:21 - Why bicarb matters most for short, hard efforts 36:21 - Product options and stomach-friendly formulations 38:32 - Delayed-release capsules and reducing GI issues 39:04 - How Dylan doses bicarb before racing 40:38 - Why bicarb should be tested in training, not first used on race day 43:57 - Creatine versus bicarb: different benefits, different use cases 46:50 - Why supplement benefits do not always stack 48:33 - Bicarb plus caffeine and why that combination can feel stronger 49:27 - How bicarb can still matter in longer events 50:05 - The workout-level feeling of “unlocking another gear”
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    53 min