Episode 103 - Sauna vs Heat Training Protocols, Trainer vs Outdoor Time, Single vs Dual-Sided Power Meters

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 about using saunas for heat adaptation, is trainer time really worth more than riding outside, and single vs dual-sided power meters.

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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Summary

The conversation covers topics related to heat adaptation through sauna use, the effectiveness of riding in the heat versus using a sauna, the value of dual-sided power meters versus single-sided power meters, and the importance of power balance in training. The hosts discuss the frequency and duration of sauna sessions for heat adaptation, the impact of heat on workout quality, and the potential benefits of sauna use for altitude acclimation. They also address the question of whether riding in the heat or using a sauna is more effective for heat adaptation. In terms of power meters, they discuss the accuracy and reliability of dual-sided power meters and the potential discrepancies between left and right power. They also consider the impact of different types of power meters on data analysis and coaching decisions.

Keywords

heat adaptation, sauna use, riding in the heat, dual-sided power meters, single-sided power meters, power balance

Takeaways

• Riding in the heat is more effective for heat adaptation than using a sauna when not riding.
• For heat adaptation, it is recommended to ride during the hottest part of the day for endurance rides and use the sauna on lower intensity days.
• Sauna protocols for heat adaptation may involve daily sauna sessions in the first week, followed by less frequent sessions.
• The use of contrast therapy, such as a cold shower after a sauna session, may help reduce the effects of heat adaptation on sleep.
• The accuracy and reliability of power meters vary, and dual-sided power meters are generally preferred for more accurate power data.
• Power balance discrepancies between left and right legs may be more relevant in cases of injury or pain, and consistency in power measurement is important for accurate data analysis.

Titles

• Sauna Protocols for Heat Adaptation
• The Effectiveness of Dual-Sided Power Meters

Sound Bites

• "Embrace the heat, ride during the hottest part of the day."
• "The most effective way to use the sauna is immediately after the ride."
• "60 minutes on the trainer is 60 minutes, you didn't create more time out of nowhere."

Chapters

00:00 Heat Adaptation: Riding in the Heat vs. Sauna Use

03:52 Sauna Protocols for Heat Adaptation

08:23 The Effectiveness of Dual-Sided Power Meters

14:03 Considerations for Power Balance in Training