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 week’s episode we’re talking the methods we’ve used for tracking nutrition off-the-bike, how to account for changes in FTP throughout the season, and whether we think the benefits of aero helmets outweigh their vented counterparts.

 

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: 

In this episode of the Matchbox Podcast, the crew starts by comparing nutrition tracking apps for endurance athletes, especially tools that integrate with TrainingPeaks. They discuss Hexus, MyFitnessPal, Fuelin, and Chronometer, with a focus on usability, food database quality, barcode scanning, and how tracking can reveal better fueling habits over time.The conversation then shifts to helmet choice for hot races, where the group agrees that for a slow, long event in heat, a ventilated helmet is usually the smarter choice than an aero helmet. They emphasize that heat can hurt performance far more than a small aero gain, especially for athletes who are heat sensitive.Finally, they dive into training metrics like FTP, CTL, ATL, and TSB, discussing how often FTP should be updated and why athletes can get too fixated on these numbers. The crew argues that metrics are useful, but only as tools to guide training—not as the sole measure of fitness or performance.

 

Timestamps:

0:01 — Intro and first question on nutrition tracking apps

0:51 — Hexus, MyFitnessPal, and TrainingPeaks integration

1:13 — How Hexus works with workout-based meal planning

2:37 — Hexus food database limitations vs. MyFitnessPal

3:48 — Chronometer recommended as an alternative

5:13 — Why periodic food tracking is valuable for athletes

6:52 — Protein underconsumption in endurance athletes

7:19 — Tracking as a recalibration tool for fueling

8:05 — Lessons learned from detailed food logging

9:34 — Why excess carbs can become a problem

11:19 — Second question: aero helmet vs. heat management

12:12 — Helmets are highly rider-dependent

12:42 — Wind-tunnel testing example comparing helmets

14:50 — Heat sensitivity and why it should change helmet choice

15:12 — Heat can reduce performance by tens of watts

16:52 — Head cooling and perceived temperature matter a lot

17:36 — Cold drinks and cooling tricks improve performance

19:07 — Gloves and cooling strategies in racing

19:31 — Consensus: choose the ventilated helmet

20:20 — Third question: managing FTP changes across the season

21:14 — Exert FTP estimates and CTL accuracy

22:24 — Why updating FTP matters for TSS and CTL

24:05 — How Exert adjusts FTP from breakthrough efforts

25:43 — Vecta and WKO FTP estimation discussion

26:46 — Why raw KJs may be more useful than obsessing over CTL

28:56 — Why CTL “fitness” can be misleading

30:04 — Why training should not be programmed purely off TSS

31:03 — FTP as a tool for training zones, not the holy grail

32:22 — TSB as a more useful short-term freshness metric

34:44 — Why recipes from past seasons shouldn’t be copied blindly

37:16 — Coaching principles over prebuilt plans

38:21 — Wrap-up and sign-off

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 perspectives on various forms of periodization, how to think about and deal with cramping, and whether or not the HR data you see while watching World Cup XCOs is accurate.

 

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

 

Episode Summary

In this episode, the hosts answer listener questions about wave periodization, cramping, and heart rate data in elite mountain bike racing. They break down why traditional periodization still tends to outperform more randomized approaches, explain why cramping is often more neurological than nutritional, and discuss why pro athletes’ heart rates can look surprisingly low on broadcast overlays. Throughout the conversation, they emphasize that structure, specificity, and training consistency matter more than trying to overcomplicate the plan.

 

Timestamps

00:01 — Introduction and first listener question on wave periodization

01:16 — Comparison of normal, reverse, and randomized periodization in a study

03:12 — Why standard periodization appeared to work best

04:49 — Caitlyn’s perspective: keep it simple unless race specificity demands otherwise

05:46 — When wave-like training might make sense for endurance mountain biking

08:33 — Why randomized training can still work, but may be less optimal

10:08 — How mid-season training can accidentally resemble wave periodization

11:01 — Why base blocks don’t necessarily erase VO2 max gains

12:44 — Recovery and fatigue concerns with repeated threshold blocks

14:17 — New question: what to do about cramping

15:27 — Pickle juice, mustard, and why sharp flavors can help cramps

16:25 — Cramping as a fatigue and genetics issue, not just electrolytes

18:27 — Adam shares his experience as a chronic cramper

19:54 — Pushing through cramps versus stopping or stretching

22:42 — Caitlyn mentions a study on spinal cord signaling and fatigue

25:26 — Why cramping is likely a neurological “stop signal”

27:08 — Next question: why elite riders’ heart rates look so low on broadcasts

28:33 — Heart rate variability between athletes and why the numbers can be misleading

31:06 — Elite mountain bikers train for rapid recovery during race surges

32:31 — Broadcast lag and heart-rate lag can affect what viewers see

33:12 — Comparison to elite Ironman athletes and very low heart rates under load

34:27 — Tactical racing can make heart rates look lower than expected

35:01 — Short track racers are so evenly matched that effort can look more controlled

36:28 — Wrap-up and call for more listener questions

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 experience with preparing for and racing at altitude as Drew takes on his first Leadville 100 MTB next month. 

 

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

 

Show Notes

Episode Summary

In this episode, the hosts break down how to prepare for high-altitude racing, using Drew’s Leadville build as the main example. They cover acclimatization strategy, heat training, fueling at altitude, iron considerations, pacing, recovery, and how to use ventilation data to better understand effort. The conversation also explores when to introduce intensity at altitude, how much training to do while acclimating, and why respecting altitude is as much psychological as it is physiological.

 

Timestamps

0:01 — Intro: special guest David joins, and the episode topic is introduced

0:38 — Drew’s Leadville qualification and the shift to altitude preparation

3:01 — Training changes heading into Leadville

3:51 — Heat training and sauna use as “poor man’s acclimation”

4:50 — Flagstaff plan for acclimatization before Leadville

6:30 — Weight cut and nutrition strategy discussion

10:02 — Carb needs and fueling changes at altitude

13:48 — Iron/ferritin considerations for altitude performance

15:21 — Race-specific training, tempo work, and threshold preparation

17:51 — Mountain bike specificity and position differences

20:50 — Ventilation metrics and how Drew is using TimeWare

23:52 — How ventilation data relates to altitude physiology

31:19 — Why altitude performance loss is exponential

36:31 — When to reintroduce intensity after arriving at altitude

39:20 — Recommended ramp-in strategy at 7,000 feet

40:30 — Adam’s personal altitude strategy and last-minute arrival approach

43:11 — Course familiarity, descents, and why pre-riding matters

44:43 — Pacing mistakes at altitude and recovery between efforts

47:51 — How many hard altitude sessions to do before race day

49:02 — Respect vs. fear: the psychological side of altitude racing

51:45 — Why riders underestimate recovery demands at altitude

55:20 — Heat training vs. altitude tents and other pre-acclimation tools

58:20 — Leadville logistics, weather extremes, and race-day nutrition

61:25 — Final takeaways and what Drew will change based on the discussion

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

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 perspectives on the integration of AI in the world of training and coaching.

 

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 

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, the hosts dig into a listener question about whether self-coached athletes should use AI to help build training plans. The conversation explores where AI can be genuinely useful, where it falls short, and why foundational knowledge still matters.The discussion covers practical use cases for AI, including quick research, personalized training feedback, and blood work analysis. The hosts also talk about the limitations of AI-generated plans, especially when it comes to nuance, accountability, and long-term coaching decisions.A key theme of the episode is balance: AI can be a helpful tool, but it works best when paired with training knowledge, self-awareness, and human judgment. The hosts close by weighing whether AI is a 10/10 solution for self-coached athletes, ultimately landing on a more cautious, nuanced recommendation.

 

Timestamps

0:00 — Welcome back and listener question on AI in coaching

0:27 — The hosts react to a funny AI-coaching reel

1:42 — Concerns about relying on AI to generate thoughts and ideas

2:45 — AI for quick research and decision-making

4:34 — Why AI can feel “too good” for writing and outlining

5:47 — Why self-coached athletes need a foundation of training knowledge

6:25 — Can ChatGPT build a training plan?

7:23 — The importance of knowing how to prompt AI well

9:22 — Where AI struggles with edge-case or nuanced decisions

12:01 — Adam explains how he’s been using an AI-generated training plan

13:01 — What an AI plan does well: simple, basic, and consistent

13:59 — Repetition and limitations in progressive overload

15:53 — Why a base level of knowledge still matters

16:11 — Joe Friel’s Training Bible as a foundation for self-coaching

17:26 — Adam explains how he updates his AI plan daily

18:24 — Why coaching adds nuance that generic plans miss

19:15 — AI vs. human coaching and personalization

21:45 — Training AI to be more direct and less encouraging

23:31 — ChatGPT personalities and more advanced models

35:21 — Using ChatGPT to analyze blood work

37:13 — ChatGPT vs. doctors for athlete optimization

39:31 — How much better AI gets when it knows more about you

41:30 — Is AI training worth it for a self-coached athlete?

43:13 — Why accountability still matters for some athletes

44:25 — The human side of coaching before race day

45:43 — Final scores: how much the hosts recommend AI for training

48:34 — Wrap-up and closing thoughts

Key Takeaways

AI is useful for speed, research, and idea generation.

Self-coached athletes need enough training knowledge to judge AI output.

AI can build a decent plan, but it may miss individual nuance.

Human coaching still has advantages in accountability and emotional support.