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 about how to plan your training year around a teacher’s schedule, whether or not you should do intervals during endurance rides as a means to improve pedaling efficiency, and how to know when it’s time to get yourself some new bib shorts.

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
Matchbox Podcast hosts Adam, Dylan, and Dizzle answer three listener questions about training through a teacher’s summer break, whether intervals belong before endurance rides, and tight cycling bibs. They offer practical guidance on gradual volume increases, keeping easy rides easy, and treating uncomfortable kit as a fit problem rather than trying to train around it.

Chapters
00:00 Ryan’s school-year training limits and summer break
02:18 Can school breaks serve as training blocks?
04:35 Dylan’s experience with alternating volume and recovery weeks
08:09 Five days on, two days off: a demanding approach
12:40 Traditional ramp-up versus summer volume blocks
16:02 Why 30-hour weeks are an unrealistic target for most
17:16 A practical summer target: consistent 10-12 hours
20:25 Peter’s question: intervals before Zone 2 rides?
23:32 Why endurance rides should stay easy
29:29 Pedaling efficiency improves with time and practice
32:51 Jason’s question: can tight bibs affect circulation?
37:19 When uncomfortable cycling kit should be replaced
40:10 Bib-short wear, rotation, and comfort

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 or not you should still be doing those pesky 20min FTP tests and how to think about training when you’re hitting retirement and have all the time in the day to work with.

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 FTP testing, training strategies for aging athletes, and how to optimize cycling performance at any age. Our experts share insights on physiological estimates, training zone adjustments, and maintaining health span for lifelong riding enjoyment.

Chapters
00:00 Introduction to FTP testing and estimation methods
00:28 Understanding lactate thresholds and physiological markers
00:47 The role of power duration curves in training
01:14 Psychological aspects of FTP testing and training zones
01:43 Adjusting training zones based on heart rate and perceived effort
02:12 Using ventilation as a proxy for lactate levels
02:41 Training considerations for aging athletes and retirement planning
03:09 The importance of strength training and bone health
03:14 Long-distance riding and season planning
03:17 Balancing training volume, intensity, and recovery
03:46 Mental and physical health span in cycling
04:16 Final thoughts and coaching advice for lifelong cyclists

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 to the co-founder of Hexis, Dr. Sam Impey. 

 

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 

 

This episode is a practical conversation about how nutrition can be personalized around training, not just tracked after the fact. Dizzle is joined by Dr. Sam Impey, co-founder of Hexas, to break down how the platform uses training data to recommend carb intake, support body composition goals, and make fueling easier for athletes and coaches.They also get into the newer frontier of performance nutrition, including bicarb, lactate gels, and why day-to-day nutrition habits matter for recovery, adaptation, and long-term consistency.

 

Timestamps

00:00 — Welcome and introduction to Dr. Sam Impey

02:00 — How Hexis started as a PhD research tool

03:08 — Why the platform was built to scale nutrition recommendations

04:31 — Hexis does not replace a nutritionist

05:01 — Early adoption by Uno-X and other tech-forward teams

06:16 — How the app syncs with TrainingPeaks and daily ride data

08:08 — Periodizing carbs around hard rides and recovery days

09:04 — Dizzle’s Leadville weight-loss block and what he learned

10:51 — Pro riders naturally vary nutrition with training load

12:12 — Why good carb timing improves adaptation

13:10 — Did weight loss affect power numbers?

16:03 — Late-night cereal, hunger, and cutting calorie-dense foods

17:28 — How vegetables support gut health and carbohydrate tolerance

19:15 — How a different environment made nutrition easier to follow

20:20 — Why training camps can improve compliance beyond the workouts

22:19 — App versus desktop use for athletes and nutritionists

25:00 — Hexis onboarding and how personalization starts

26:53 — Lose, maintain, or gain goals and how the plan adapts

28:30 — Food-tracking updates, barcode scanning, and favorites

30:10 — Natural-language food logging and meal correction

32:27 — How the app adapts calorie and macro targets throughout the day

34:34 — Education features and why the old video feed did not stick

35:37 — Interactive explanations for why recommendations change

36:43 — A plate-visualization idea that did not make it into the app

37:47 — Comparing Hexis with other performance tech and wearables

40:32 — Why total intake is only part of the nutrition picture

44:02 — Why nutrition sparks strong opinions

45:40 — What cycling can learn from other sports

46:27 — Cycling as an early innovator in heart rate, power, and fueling

48:23 — Recovery lessons cycling can borrow from rugby and football

50:57 — The rise of higher carb intake during competition

52:57 — Whether high carb intake creates health concerns

54:01 — Bicarbonate, lactate, and newer supplements

55:08 — How sodium bicarbonate works and why it may help performance

58:28 — Bicarbonate dosing, timing, and testing before race day

60:24 — When preloading and on-bike bicarbonate gels might make sense

66:03 — Why bicarbonate dosage is tied to performance, not just lactate numbers

68:16 — Lactate gels, theoretical effects, and emerging science

72:14 — Broccoli shots and isothiocyanates as a potential supplement trend

75:48 — Three common nutrition mistakes endurance athletes make

78:12 — Why protein matters more than many endurance athletes think

79:25 — Why race-day fueling should be trained, not improvised

83:27 — Why cutting on-bike fuel is usually the wrong move for weight loss

86:18 — Fasted training versus low-glycogen sessions and when each may make sense

91:10 — Low energy availability and why carbs around training matter for health

93:32 — How Hexas aims to help athletes fuel better around training

94:13 — How coaches can use Hexas to support off-bike nutrition

96:09 — Closing thoughts, partnership mention, and discount code