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 drive train efficiency, how to convert those quality indoor workouts into superior outdoor workouts, and whether we should be increasing muscle mass for more power output.   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 tackles two practical cycling questions: how to choose the most efficient and reliable chain for a SRAM 13-speed setup, and how to translate indoor workout discipline to outdoor riding. Adam and the Host also dig into whether adding muscle mass helps power output, how strength training should be periodized, and how much muscle is actually useful for cyclists. Key topics Jim from Albany, New York, asks about chain selection for a SRAM 13-speed Eagle/Explorer groupset. Waxing a chain, including using Silca drip wax, can improve drivetrain efficiency and narrow the gap between a great chain and a mediocre one. Matching the chain brand to the drivetrain brand can support better shifting, fewer dropped chains, and fewer compatibility issues. SRAM 12-speed and 13-speed chains are effectively the same category; there is not a separate 13-speed chain standard. Higher-end chains may offer meaningful durability benefits, even when their efficiency advantage is relatively small. 11-speed Shimano Dura-Ace is discussed as a historical efficiency benchmark, but the practical gap between modern drivetrain options is small. Outdoor workout execution is a skill that must be practiced rather than avoided. Shifting, route selection, and terrain awareness can help riders keep power within the target range. Lap average, time in zone, and power distribution are more informative than occasional power spikes alone. Strength training can improve force application, neuromuscular coordination, and cycling economy without requiring dramatic muscle gain. Strength training should generally be emphasized during lower-intensity cycling periods and maintained during harder training blocks and race season. Body type and racing goals should influence whether an athlete prioritizes climbing or sprinting performance. Timestamps 00:00 - Jim asks about the most efficient chain for SRAM 13-speed and whether wax changes the answer 00:33 - Why Silca wax boosts efficiency and reduces the difference between good and bad chains 01:32 - Shimano Dura-Ace 11-speed as a historical efficiency benchmark 02:41 - Best practice: use the chain made for your drivetrain 04:03 - Durability, breakage concerns, and why higher-end chains can last much longer 05:35 - Force versus Red on SRAM flat-top and Explorer setups 07:28 - 12-speed and 13-speed chains are the same category 08:28 - Why off-road riders may choose SRAM for reliability over small watt savings 09:10 - Why waxing saves money by extending chain and cassette life 10:08 - Drip wax versus hot melt and how often to reapply 11:31 - Convenience, training time, and why not to overthink chain choice 13:13 - Blair’s question: indoor erg mode works, but outdoor workouts feel harder to hold 14:00 - Why outdoor execution matters more than perfect trainer compliance 15:20 - Use shifting and pacing skills to hold power across rolling terrain 16:56 - Why pedaling easier is not the same as making the workout harder 18:20 - Terrain choice matters for staying in Zone 2 19:39 - How to simplify outdoor intervals and narrow power ranges over time 20:36 - Using a 10-second average and a more stable power display outside 22:29 - Lap average can help, but only if the workout structure stays intact 23:31 - Why a 30/30-style effort is not the same as a steady tempo interval 24:33 - What to do when terrain interrupts a planned interval 26:24 - TrainingPeaks time-in-zone and workout distribution as coaching checks 27:34 - Reviewing workouts through color-coded power distribution 28:49 - Zone discipline is about lactate control, not just external power numbers 30:15 - Mixed feelings on erg mode and why it may not translate well outdoors 31:51 - Erg mode can help indoors, but it can also hide the skill of self-pacing 33:53 - Ryan asks whether more muscle mass means more power and how to periodize lifting 34:26 - Strength work, hypertrophy, and muscular endurance explained 36:25 - Why beginners often move from higher reps to lower reps for safety and progression 37:22 - How strength training and cycling blocks should align through the season 38:35 - Strength gains in new lifters are often neuromuscular, not just muscle growth 39:32 - Why strength training can improve cycling economy and muscle-firing efficiency 41:43 - Endurance athletes usually do not need huge muscle gains to benefit from lifting 44:06 - Goals matter: crit racers and climbers may optimize differently 46:10 - FTP is mostly cardiovascular, with strength training as a supporting tool  

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 [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   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”    

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 consider tire pressure changes into part of your race strategy.   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 The conversation also gets into mini pumps, CO2, tire pressure strategy, and when it’s worth making equipment changes based on course layout.

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 personal takes on approaching everyday nutrition with a performance mindset.   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 In this episode, the crew breaks down a common gravel racing question: how much gravel training do you really need if you can’t always get to gravel? They discuss the value of road training, mountain bike skills, tire choice, course recon, pack dynamics, and why confidence and awareness often matter more than logging endless gravel miles.    Timestamps 0:01 — Intro and first listener question: do you need to train on gravel to race gravel well? 0:52 — Strengths, weaknesses, and why mountain bike skills transfer 1:49 — Riding your race bike matters, but not necessarily all the time 4:15 — Line choice, surface awareness, and avoiding crashes 5:40 — Tire tread and tire size can improve handling overnight 7:35 — Big tire changes can completely change bike feel and handling 9:56 — Power output differences between road and gravel 11:19 — Don’t sacrifice all your training time just to ride gravel 12:42 — Watching gravel racing can help mentally prep for racing 15:03 — Second question: why is holding wheels harder in gravel? 17:02 — Rolling resistance, surging, and group dynamics in gravel 18:49 — Positioning depends partly on fitness relative to the group 23:15 — Trusting wheels, reading the road, and staying safe in packs 25:26 — Bigger tires and suspension can reduce flats and improve confidence 28:33 — How to get a group working together without creating tension 33:20 — Course recon and knowing pinch points before race day

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 personal takes on approaching everyday nutrition with a performance mindset. If you're interested in using the Hexis nutrition platform, use code "igniteyourpotential" for 25% off at https://hexis.live 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   Nutrition for endurance athletes: carbs, protein, race-week fueling, and better day-to-day decisions Adam and Dizzle answer a listener question about what a typical nutrition day looks like for endurance athletes across training weeks, recovery days, and race prep. The conversation focuses on practical fueling choices for cyclists, how to adjust carbs around training load, and how to avoid the common trap of overeating on easy days.   In this episode, Adam and Dizzle also dig into the value of tracking food for short periods, how to build better habits without obsessing over every bite, and why planning ahead beats making food decisions when you are already hungry.   Key topics Dizzle recommends Matt Fitzgerald’s Racing Weight as a practical, science-backed guide for endurance nutrition, especially because it focuses on performance rather than dieting for weight loss. Carbohydrate intake is the main variable that changes from day to day, while protein and fat tend to stay more consistent across the week. Hard training days call for high-carb, easy-to-digest meals, especially breakfast before a big ride, with foods like oatmeal, pancakes, syrup, and rice. Recovery days should usually mean fewer carbs and fewer total calories, rather than continuing to carbo load after the workout is already over. Post-ride fueling can be simple and effective with a smoothie built from fruit, protein powder, and antioxidant-rich ingredients like blueberries, strawberries, and cherries. Protein comes mostly from whole foods, with lean animal sources such as chicken, turkey, fish, and salmon doing most of the work. Race-week fueling is intentionally different from normal health eating, with very low fiber, white rice, white bread, cereal, pancakes, and chicken used to maximize carbs and minimize digestive stress. Tracking food for a short period can reveal big blind spots, especially around calorie-dense foods like peanut butter and large portions that are easy to underestimate. Planning ahead prevents bad impulse decisions, like grabbing junk food at a gas station when you are hungry and underprepared. Gamifying nutrition can make it easier to stick with, whether that is using a diet quality score system or simply setting an intention for a specific meal before you are hungry.   Timestamps 00:00 - Listener question on endurance nutrition across training, recovery, and race weeks 01:30 - Why Racing Weight is Dizzle’s go-to nutrition book for cyclists 02:27 - Six nutrition principles for endurance athletes 03:25 - Carbs as the main lever that changes across the week 04:48 - Nutrition for performance, not dieting for its own sake 05:39 - What a hard training day looks like in practice 06:41 - Why recovery days need less food, not continued carb loading 08:08 - Pre-ride breakfasts that actually digest well 09:07 - Pancakes, syrup, and bicarb before big workouts 10:34 - Post-ride smoothie strategy with fruit and protein 11:38 - Protein targets, fat intake, and food choices in a cut 13:40 - Protein sources and why whole foods still matter most 17:54 - Overshooting protein with salmon and other natural foods 19:31 - Why natural food usually beats protein shakes 21:05 - Race-week fueling: low fiber, white carbs, and simple meals 23:18 - Why vegetables and whole grains matter outside race prep 24:39 - Using Hexus to connect training load with nutrition targets 26:47 - Fuelin, Hexus, and shared coaching tools for athletes 28:03 - What two weeks of food tracking teaches you fast 29:29 - Why weighing food helps calibration, not lifelong obsession 31:14 - Peanut butter as a hidden calorie trap 32:39 - Fitzgerald’s diet quality score and gamifying nutrition 34:21 - The gas station Twix problem and why planning ahead matters 36:48 - Implementation intention as a nutrition habit tool 39:26 - Choosing healthier road-food options like a deli stop 41:47 - Keeping a staple-food list and easy meal ideas on hand