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 whether there are gains to be had from nasal breathing while training, what level you should be competing at to start thinking about marginal gains, and fat bike modifications for gravel racing.
As always, if you like what you hear, 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 matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.
Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/
Alight let’s get into it!
For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox
https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com
https://www.youtube.com/@DrewDillmanChannel
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 episode, we explore the nuances of breathing techniques during exercise, the impact of marginal gains at different athlete levels, and the considerations for optimizing bike and wheel choices for gravel racing. Our experts discuss recent studies, personal experiences, and practical advice for athletes looking to improve performance and make informed gear decisions.
Chapters
00:00 Introduction to breathing and performance
02:08 Breathing efficiency and training at different intensities
04:58 Nasal breathing and nervous system response
08:20 Insights from the book Breath by James Nestor
12:13 Research on nasal versus oral VO2 max
14:29 Marginal gains and athlete level considerations
16:55 The impact of weight versus efficiency in cycling
18:30 Potential of marginal gains for lower conditioning athletes
19:11 Easy vs. maximal gains in cycling
20:35 Gear obsession and marginal gains philosophy
22:11 The role of gear and resources in performance
23:36 Cost-benefit analysis of gear upgrades
25:22 The benefits of shaving legs for cyclists
26:55 Aerodynamics and the impact of shaving legs
28:39 Ryan's gravel fat bike project and gear considerations
30:22 Evaluating wheel size and weight savings
32:27 The philosophy of bike setup and marginal gains
34:11 Fat bike tires and performance considerations
36:18 Exploring alternative bike configurations for gravel racing
37:30 Closing thoughts and next steps for athletes and gear enthusiasts
