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 about how to convert running into cycling fitness and some of the ins and outs of heat training for performance enhancements.
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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/
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In this episode, we explore how cycling enthusiasts can adapt their training routines during major life transitions like becoming a parent, and delve into the practical benefits and considerations of heat training for endurance athletes. Whether you’re balancing family and fitness or optimizing your heat adaptation, this discussion offers valuable insights.
Main topics include:
- Transitioning from cycling to running and maintaining aerobic base
- Practical tips for training with a stroller and integrating strength work
- How cycling fitness transfers to running and vice versa
- Structured heat training: active vs. passive methods and optimal timing
- Balancing sauna sessions with regular training volume
- Recommendations for low-volume training focused on general fitness
- Strategic approaches for heat training around competition schedules
Timestamps:
00:00 - Introduction and topic overview
00:30 - Transitioning from cycling to running post-baby
01:21 - Can running replace cycling engine & maintaining aerobic base
02:34 - Endurance benefits of stroller running & form challenges
03:55 - Transferability of fitness from running back to cycling
04:08 - Bone density gains with running versus cycling
05:17 - Building strength at home with body weight & weights
06:21 - Consistency and routine for returning to cycling
07:13 - Working within time constraints and integrating running into a busy schedule
08:34 - Running cadence, form tips, and injury prevention
09:52 - Structured workout ideas: fartlek, intervals, and hormone considerations
12:11 - Weekly training strategies for runners and cyclists
12:53 - Combining running with longer cycling sessions
13:45 - Short, effective VO2 max workouts for endurance gains
15:00 - Heart rate dynamics in running vs. cycling & economy transfer
16:30 - Impact of running economy on heart rate lag
17:08 - Effectiveness of heat training via active (trainer) versus passive (sauna)
18:43 - When to incorporate heat training in your schedule
22:20 - Optimizing heat training for race readiness in different climates
23:27 - Physiological benefits of heat training for blood flow & VO2 max
25:02 - Starting heat training now vs. waiting closer to race day
26:30 - Practical tips for home sauna use & passive heat gains
32:50 - Efficiency considerations: active vs. passive heat methods
37:38 - Balancing heat stress with overall training volume
40:05 - Using core temperature sensors for effective heat training
44:17 - Final thoughts and wrap-up
