Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and this week on the show we’re talking about cross training in preparation for your event, variations between running and cycling power numbers, and how to fuel those early morning workouts. Today’s show is also brought to you by Flow Formulas. Spring is in the air which makes for a great time to get on top of your nutrition game. Head over to flowformulas.com and make sure to use the discount code “Matchbox” when checking out. As always, if you like what you hear please 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 [email protected] with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let’s get into it! For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  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, Ryan asks how to incorporate his multi-sport activities into training for faster cycling performance over endurance events. He also wonders why his estimated power output for running is considerably higher than his cycling FTP. The hosts discuss the limitations of running power estimation and the differences between running and cycling power. They suggest focusing on specific training for cycling events, incorporating strength training, and gradually shifting the focus to cycling as the event approaches. They also discuss fueling strategies for early morning rides. The conversation discusses nutrition strategies for early morning workouts, specifically focusing on what to eat before and after the workout. The hosts and guest share their personal experiences and preferences, offering different perspectives. They also touch on the importance of sleep and not compromising it for early morning workouts. The conversation concludes with some listener feedback and a discussion about potential merchandise for the podcast. Takeaways Incorporate specific training for cycling events and gradually shift the focus to cycling as the event approaches. Strength training can help improve power and efficiency in cycling. Running power estimation is limited and not directly comparable to cycling power. Fueling strategies for early morning rides should include a small, easily digestible pre-ride snack and proper post-ride nutrition. For early morning workouts, it is important to have a pre-workout meal that provides enough carbohydrates to fuel the workout. This can include options like a banana or a mix with 60-90 carbs. After the workout, it is important to have a nutritious meal to aid in recovery and replenish glycogen stores. The type and timing of the pre-workout meal may vary depending on the intensity of the workout and individual preferences. When doing early morning workouts for events, it is crucial to have a substantial meal before the event to ensure adequate fueling. Sleep should not be compromised for early morning workouts, and it is important to prioritize getting enough rest. Listener feedback is appreciated, and there is potential for merchandise for the podcast. Chapters 00:00 Training for Faster Cycling Performance over Endurance Events 08:56 Incorporating Multi-Sport Activities into Cycling Training 23:41 Pre-Workout Meal: Carbohydrates for Fuel 28:19 Balancing Sleep and Early Morning Workouts