Episode 118 - Flat vs Climbing Fitness and Are Three-a-Days a Good Idea?

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 addressing performance discrepancies between riding on flat terrain vs climbs and whether or not three-a-days should be part of your time-crunched training strategy.

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 [e-mail] 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!

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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

cycling, training, performance, climbing, flat, endurance, structured training, lactate clearance, power output, cycling fitness, workout volume, training sustainability, quality training, weekly volume, virtual coaching, endurance training, athlete performance, training strategies, cycling, fitness

Summary

In this conversation, the hosts discuss the challenges faced by a master's cyclist, Peter, who excels in climbing but struggles on flat terrains. They explore various factors affecting performance, including aerodynamics, cadence, and positioning within a group. The discussion transitions to training strategies, emphasizing the importance of structured workouts and maximizing training volume effectively. The hosts provide insights on how to improve flat performance and the benefits of specific training sessions, such as lactate clearance workouts, to enhance endurance and power output. In this conversation, the hosts discuss the balance between workout volume and sustainability, emphasizing the importance of quality training over sheer quantity. They explore the significance of weekly volume in an athlete's training regimen and suggest innovative strategies for fitting training into busy schedules. The discussion also touches on the potential benefits of virtual coaching and community engagement in enhancing the training experience.

Takeaways

• Peter excels in climbing but struggles on flat terrains.
• Aerodynamics play a crucial role in flat performance.
• Positioning in a group can significantly impact cycling efficiency.
• Cadence and leg strength may affect performance on flats.
• Structured training can help improve weaknesses in cycling.
• Lactate clearance workouts are beneficial for endurance.
• Training on flats is essential for overall cycling performance.
• Mental toughness is key in competitive cycling.
• Maximizing training volume can lead to better results.
• Finding effective training strategies is crucial for improvement. Three workouts a day can be unsustainable.
• Quality training sessions are more beneficial than quantity.
• Weekly volume is crucial for athlete performance.
• Two hours of zone two training is more effective than one hour.
• Innovative training strategies can help busy athletes.
• Virtual coaching can enhance athlete engagement.
• Balancing training with personal life is essential.
• Mental aspects of training time management are important.
• Sustainability in training leads to better long-term results.
• Community support can motivate athletes in their training.

Titles

• Climbing vs. Flat Performance: The Cycling Dilemma
• Maximizing Your Cycling Training: Strategies for Success
• Understanding Aerodynamics in Cycling

Sound Bites

• "You don't get the chance to stop."
• "Three workouts a day is a lot."
• "I want my weekly volume to be increasing."
• "Quality over quantity."
• "You can get in that extra volume."
• "It's like a virtual spin class."
• "It's just not worth it at that point."

Chapters

00:00

Understanding Climbing vs. Flat Performance

14:48

Maximizing Training Volume Effectively

20:12

Balancing Workout Volume and Sustainability

23:12

Quality vs. Quantity in Training Sessions

26:20

The Importance of Weekly Volume in Training

30:46

Innovative Training Strategies for Busy Schedules

32:05

Virtual Coaching and Community Engagement