Episode 109 - Finding Max Heart Rate, Cycling Back Pain, and Progression/Periodization Alternatives

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 methods for finding max HR, addressing cycling-induced back pain, and periodization alternatives for working professionals.    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   Keywords maximum heart rate, cycling, back pain, training plans, amateur cyclists, heart rate monitor, lactate threshold, strength training, aerobic capacity, cycling injuries   Summary In this conversation, the hosts discuss various aspects of cycling training, focusing on how to determine an athlete's maximum heart rate, addressing common issues like back pain while cycling, and the importance of flexibility in training plans for amateur cyclists. They emphasize the significance of understanding heart rate zones, the role of strength training, and the necessity of building aerobic capacity for improved performance.   Takeaways Finding maximum heart rate can be challenging and may require specific tests. Heart rate monitors can sometimes give inaccurate readings during training. Lactate threshold heart rate is often more useful than maximum heart rate for training. Back pain while cycling can stem from various issues, including hip mobility. Strength training should target specific deficiencies to avoid imbalances. Shorter crank lengths can help alleviate back pain for some cyclists. Mobility exercises are crucial for addressing underlying issues related to back pain. Amateur cyclists should focus on building aerobic capacity rather than just intensity. Training plans should be flexible to accommodate life changes and availability. It's common for athletes to overestimate their training capacity.   Titles Conquering Back Pain: Solutions for Cyclists Flexible Training Plans for the Everyday Cyclist   Sound Bites "What is the best way to find an athlete's maximum heart rate?" "If your max that you've seen is 196, then 140s for your hard efforts is way too low." "I highly doubt David's power meter is off to the point where he'd be doing too low of power."   Chapters 00:00 Understanding Maximum Heart Rate in Athletes 13:50 Addressing Back Pain While Cycling 27:57 Training Flexibility for Amateur Cyclists