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 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 [email protected] 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/@DrewDillmanChannelIntro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ The following was generated using Riverside.fm AI technologiesSummaryIn 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.Chapters00:00 Introduction to FTP testing and estimation methods00:28 Understanding lactate thresholds and physiological markers00:47 The role of power duration curves in training01:14 Psychological aspects of FTP testing and training zones01:43 Adjusting training zones based on heart rate and perceived effort02:12 Using ventilation as a proxy for lactate levels02:41 Training considerations for aging athletes and retirement planning03:09 The importance of strength training and bone health03:14 Long-distance riding and season planning03:17 Balancing training volume, intensity, and recovery03:46 Mental and physical health span in cycling04:16 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 [email protected] 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/@DrewDillmanChannelIntro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/ The following was generated using Riverside.fm AI technologiesSummaryIn 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.Chapters00:00 Introduction and episode overview00:27 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 much03:49 Individual differences in racing volume and recovery06:12 The benefits of mid-season breaks to prevent burnout08:01 Structuring a race week and tapering plan10:42 Is a two-week taper necessary for Iceman?12:31 Risks of feeling burnt out and tapering strategies14:02 Optimal taper length and training adjustments17:02 Heat training and hot yoga: benefits and considerations21:52 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 training37:31 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 [email protected] 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 SummaryIn 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. Chapters00:00 Introduction to breathing and performance02:08 Breathing efficiency and training at different intensities04:58 Nasal breathing and nervous system response08:20 Insights from the book Breath by James Nestor12:13 Research on nasal versus oral VO2 max14:29 Marginal gains and athlete level considerations16:55 The impact of weight versus efficiency in cycling18:30 Potential of marginal gains for lower conditioning athletes19:11 Easy vs. maximal gains in cycling20:35 Gear obsession and marginal gains philosophy22:11 The role of gear and resources in performance23:36 Cost-benefit analysis of gear upgrades25:22 The benefits of shaving legs for cyclists26:55 Aerodynamics and the impact of shaving legs28:39 Ryan's gravel fat bike project and gear considerations30:22 Evaluating wheel size and weight savings32:27 The philosophy of bike setup and marginal gains34:11 Fat bike tires and performance considerations36:18 Exploring alternative bike configurations for gravel racing37:30 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 [email protected] 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  

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 [email protected] 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 influenced by fueling status 37:30 - The lactate cascade versus the near-instant response of ventilation 39:21 - Which ventilation averaging window works best for different workouts 40:05 - Does fatigue change ventilation, or just power and heart rate? 42:22 - Why stable ventilation can indicate fitness gains even when power rises 45:55 - Backyard ultra example showing breathing rate rising while ventilation stayed flat 48:16 - How coaches can use the data to adjust pacing and training interventions 49:02 - Why fresh legs can still show higher ventilation after racing 50:27 - Listener question on VO2 max workouts and how to use ventilation data 51:13 - Why power or pace is still best for guiding VO2 max intervals 52:39 - Why ventilation shines for endurance and threshold work 54:14 - Why standard VO2 max estimates can badly overstate actual capacity 55:06 - How the app’s zone testing improves confidence in training targets 56:27 - Using breathing rate as an RPE-style guide during hard intervals 57:40 - Winter clothing, bib shorts, and sensor interference 60:22 - Dynamic zones and the neural net designed to handle external interference 62:06 - Can ventilation reveal illness or respiratory issues? 64:29 - Anecdotal signs of infection, allergies, or asthma in the signal 65:14 - Current and upcoming integrations with major head units and platforms 67:18 - Why the strap includes both heart rate and a dedicated breathing sensor 68:39 - Why HRV-based respiration estimates break down during exercise 69:39 - Where listeners and coaches can get involved with Timeware