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 weeks episode we’re talking ultra endurance race fueling and pacing, as well as optimal training volume for cross country mountain bike racing. Today’s show is also brought to you by Flow Formulas. In case you haven’t heard, the race season is here and one of the lowest hanging fruits for improving your performance is dialing in your nutrition on the bike. Head over to flowformulas.com today to check out their full suite of offerings 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, Adam and Dylan discuss fueling and pacing strategies for mountain bike races. They address questions about fueling for a 100-mile race, with Dylan recommending the use of gels and flavorless drink mix to meet carbohydrate and sodium needs. They also discuss pacing for a 100-mile race, suggesting even pacing throughout the race and avoiding going out too hard. In another question, they discuss training volume for mountain bike racing, with Dylan recommending a focus on quality intensity and shorter rides during the race season. Keywords mountain bike racing, fueling, pacing, nutrition, training volume Takeaways For fueling during a 100-mile mountain bike race, gels and flavorless drink mix are recommended. Pacing for a 100-mile race should be even throughout the race to avoid going out too hard. Training volume for mountain bike racing should be adjusted during the race season, focusing on quality intensity and shorter rides. Heart rate and perceived effort can be used as gauges for pacing and intensity during training and racing. Titles Pacing Tips for 100-Mile Mountain Bike Races Fueling Strategies for 100-Mile Mountain Bike Races Sound Bites ”Solid food is the thing of the past” ”Stop eating solid foods and rely solely on gels and drink mix” ”99.9% of the field is going to go out too hard” Chapters 00:00 Fueling Strategies for 100-Mile Mountain Bike Races 15:54 Pacing Tips for 100-Mile Mountain Bike Races