Episode 90 - Creatine, Living and Training in Leadville, Tires for Barry Roubaix, and the Balancing Act of Block Weeks

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 this weeks episode we’re talking about creatine, living and training at high elevations, tire recommendations for Barry Roubaix, and the balancing act of block week training.

Today’s show is also brought to you by Flow Formulas. Spring is in the air which makes for a great time to get on top of your nutrition game. Head over to flowformulas.com 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!

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, the hosts discuss topics related to creatine supplementation and training at high elevation. They address questions about how long it takes for creatine to clear the system, the benefits of creatine for high-intensity efforts, and the considerations for stopping creatine before a race. They also provide advice for training at high elevation, specifically for someone living in Leadville and preparing for the Leadville 100 mountain bike race. Additionally, they discuss tire choices for a race with deep sand pits. The conversation covers topics such as tire selection for gravel races, recovery after block weeks, and progressive overload in interval training. The hosts discuss the importance of choosing the right tire for gravel races and recommend the Strada Bianca tire in either 40 or 45 size. They also provide insights on recovery after block weeks, suggesting a lower volume week immediately following the block and gradually increasing volume and intensity in the subsequent weeks. In terms of interval training, they discuss the pros and cons of increasing intensity versus increasing time at zone, highlighting the importance of listening to your body and focusing on time in zone.

Keywords

creatine, supplementation, training, high elevation, Leadville, race, tire choice, deep sand pits, gravel races, tire selection, recovery, block weeks, progressive overload, interval training

Takeaways

Creatine supplementation can provide benefits for short, high-intensity efforts in both the gym and on the bike.

The build-up phase for creatine supplementation is typically two weeks, and the build-down phase may also take around two weeks.

Living in Leadville and training for the Leadville 100 mountain bike race provides the advantage of being acclimated to the elevation and having the perfect training grounds.

For training at high elevation, it may be beneficial to adjust the training schedule to allow for better recovery and consider a two-week build and one-week recovery cycle.

When choosing tires for a race with deep sand pits, it's important to consider the terrain and balance between road sections and sand sections. Choose the right tire for gravel races to minimize the risk of flats

Recovery after block weeks should include a lower volume week followed by gradually increasing volume and intensity

When it comes to interval training, focus on time in zone rather than just increasing intensity

Listen to your body and adjust your training accordingly

Titles

Training at High Elevation: The Leadville Advantage

Optimizing Tire Choice for Races with Deep Sand Pits Recovery Strategies for Block Weeks

Optimizing Tire Selection for Gravel Races

Sound Bites

"How long does it take for creatine to clear your system after a long period of use?"

"How soon before an important race do I need to stop taking creatine?"

"Advice for training at high elevation in Leadville"

"I don't know. Yeah, I don't know."

"Very low chance of flatting at that race."

"I think the biggest thing that people screw up with the block weeks is not giving themselves enough recovery afterwards."

Chapters

00:00 Creatine Supplementation and Clearing Time

08:51 Training at High Elevation: The Leadville Advantage

30:17 Balancing Intensity and Time in Zone in Interval Training