Episode 121 - Rest Intervals and Optimal Time of Day To Train

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 week’s episode we’re talking how to execute rest intervals and the most optimal time of day to train.

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/

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Keywords

rest intervals, training, lactate, heart rate, specificity, power output, interval training, cycling, performance, workout strategies, workout thresholds, optimal workout timing, daily fatigue, gym and cycling balance, training tips

Summary

In this conversation, the hosts discuss the nuances of rest intervals during high-intensity interval training, particularly focusing on 30-30 workouts. They explore the balance between complete rest and maintaining a low power output during rest periods, emphasizing the importance of specificity in training based on the athlete's goals. The discussion also highlights the significance of lactate management and heart rate recovery, providing insights into optimizing performance during intervals. In this conversation, the speakers discuss various aspects of workout thresholds, optimal timing for workouts, and the balance between gym and cycling sessions. They explore how physiological differences affect performance, the impact of daily fatigue on workout quality, and practical tips for effective training schedules. The discussion emphasizes the importance of personalizing workout times based on individual schedules and energy levels, as well as the significance of fueling before workouts.

Takeaways

• Rest intervals can significantly impact performance during high-intensity workouts.
• Maintaining a low power output during rest may help clear lactate faster.
• Specificity in training is crucial for replicating race conditions.
• Heart rate recovery is as important as lactate clearance during intervals.
• Different training goals require different approaches to rest intervals.
• 30-30 workouts should be tailored to the athlete's specific needs and conditions.
• Maximizing power output often requires understanding personal limits and capabilities.
• Training on terrain specific to the event can enhance performance.
• The limiting factor in high-intensity intervals is often lactate buildup.
• Athletes should push their limits to find their true capabilities during workouts. 500 watts is a minimum threshold for workouts.
• Optimal workout timing can vary based on individual schedules.
• Afternoon workouts may yield better performance for many.
• Daily fatigue can significantly impact workout quality.
• Fueling before workouts is crucial for performance.
• Morning workouts may be better for those with busy schedules.
• Balancing gym and cycling workouts is essential for overall training.
• Consistency in workout timing leads to better results.
• Personalizing training schedules can enhance performance.
• Understanding one's body and energy levels is key to effective training.

Titles

• Mastering Rest Intervals for Optimal Performance
• The Science Behind Interval Training
• How to Maximize Your 30-30 Workouts

Sound Bites

• "Your last one should be a failure."
• "That's your minimum threshold. Yeah."
• "Over 500, okay."
• "I shouldn't do cycle cross nats."
• "There's research on this. Afternoon."
• "The best time to work out for you is..."
• "I wouldn't do the gym session as well."

Chapters

00:00 Understanding Rest Intervals in Training

10:41 The Importance of Specificity in Interval Training

20:11 Maximizing Power Output in 30-30 Workouts

20:19 Understanding Workout Thresholds

22:03 Optimal Timing for Workouts

25:15 Navigating Daily Fatigue and Workout Timing

30:33 Balancing Gym and Cycling Workouts

36:11 Practical Tips for Effective Training