Episode 96 - Training on Less Than 1hr/Day, Strength Maintenance, and Aid Station Planning

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 weeks episode we’re talking how to structure your training if you have less than 1hr per day to workout, what a strength maintenance phase should look like, and best practices for utilizing aid stations during long races.

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.

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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

Summary

In this conversation, the hosts discuss two different topics. In the first part, they address how to plan training for athletes with limited time (30-45 minutes per workout) and provide recommendations on increasing intensity sessions per week. In the second part, they discuss the balance between strength training and cycling for downhill and enduro mountain bikers, and suggest reducing the frequency of strength training to focus more on cycling. In this part of the conversation, the hosts discuss strength training and race nutrition and hydration planning. They recommend one heavy day of strength training per week, with the other two days focused on lighter weight, full-body fitness and functional fitness. They also suggest incorporating agility work and mobility work for off-road athletes. In terms of race nutrition and hydration planning, they advise not skimping on hydration and nutrition and carrying more supplies than necessary. They emphasize the importance of knowing what will be available at aid stations and training with that nutrition beforehand.

Keywords

training planning, limited time, intensity sessions, strength training, cycling, mountain biking, strength training, race nutrition, hydration planning, full-body fitness, functional fitness, agility work, mobility work, off-road athletes, aid stations, supplies, training

Takeaways

• When training with limited time, it's beneficial to increase the frequency of intensity sessions, but not beyond two to three sessions per week.
• For athletes with only 30-45 minutes per workout, incorporating shorter high-intensity intervals can be effective for improving aerobic capacity.
• Consider cross-training activities like running or rowing to add variety and improve overall durability.
• When feeling fatigued from strength training, it may be helpful to reduce the frequency and focus more on cycling workouts.
• Maintaining strength training with one session per week can be sufficient during the cycling season. Incorporate one heavy day of strength training per week and focus on lighter weight, full-body fitness and functional fitness for the other two days.
• Include agility work and mobility work in your training routine, especially for off-road athletes.
• Carry more supplies than necessary for race nutrition and hydration, especially if relying solely on aid stations.
• Know what will be available at aid stations and train with that nutrition beforehand.

Titles

• Optimizing Training with Limited Time
• Balancing Strength Training and Cycling for Mountain Bikers Training with Aid Station Nutrition
• Importance of Carrying Extra Supplies for Races

Sound Bites

• "Do you think it's beneficial or wise to increase the frequency of intensity at such low volumes?"
• "If you can do a block of 30 minutes of tempo, you have a warm up and a cool down that brings you to 45 minutes."
• "If you can't even get in enough tempo to make it a good workout, forget about it and just do high intensity."
• "I think you can do that with one heavy day a week."
• "When is it worth it to carry more and stop less?"
• "Don't skimp... prioritize hydration and nutrition."

Chapters

00:00 Training with Limited Time

11:06 Balancing Strength Training and Cycling

29:09 Race Nutrition and Hydration Planning