Episode 107 - Intensity for Mountain Bikers, Tempo Intervals, Sleep Aids

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 discussing how to incorporate intensity into a mountain bikers training plan, ways to improve ability to execute tempo intervals, and we end with some lighthearted follow up discussion on sleep tactics.   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 [email protected] 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!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  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 conversation, Adam and Kaitlyn discuss how mountain bikers can incorporate intensity and structured workouts into their training plans. They explore the idea of using mountain bike sessions as intensity days and provide insights on how to structure these rides. They also discuss the importance of handling the bike at high heart rates and the benefits of specific, targeted intensity workouts. In the second part of the conversation, they address the challenge of maintaining heart rate within the tempo zone during long intervals and provide strategies to improve efficiency. They also discuss the limitations of different training metrics and the importance of adjusting workouts based on external factors like core temperature and altitude. The conversation ends with a lighthearted discussion on podcasts to fall asleep to.   Keywords mountain biking, intensity, structured workouts, heart rate, tempo, efficiency, training metrics, core temperature, altitude, podcasts   Takeaways Mountain bikers can incorporate intensity into their training by using mountain bike sessions as intensity days. Efficiency while descending is important for mountain bike racing, so it's beneficial to practice handling the bike at high heart rates. Long tempo intervals can be challenging to maintain heart rate within the tempo zone, but strategies like adjusting power, using RPE, and chunking the workout can help improve efficiency. Different training metrics have their limitations, and it's beneficial to consider multiple metrics and consult with a coach for a holistic approach. External factors like core temperature and altitude can affect performance during workouts, and adjustments may be necessary. Listening to podcasts that are interesting but not too engaging can help with sleep latency by keeping the mind focused and preventing wandering thoughts.   Titles Podcasts to Fall Asleep to: Finding the Right Balance Strategies to Improve Efficiency in Long Tempo Intervals   Sound Bites "Does mountain biking slot into endurance rides or intensity days?" "Intensity days should be structured and specific" "Trail days can have more structure than just riding hard"   Chapters 00:00 Incorporating Intensity and Structured Workouts for Mountain Bikers 03:12 Efficiency and Handling at High Heart Rates in Mountain Biking 09:22 Strategies to Improve Efficiency in Long Tempo Intervals 14:06 Considerations for Training Metrics and External Factors 32:39 Podcasts to Fall Asleep to: Finding the Right Balance