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 some of the important demands of cycling you miss out on when spending too much time riding Zwift, tips for getting a better night’s sleep before your big event, and dream cycling destinations in Europe. 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. 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, the hosts discuss various topics related to cycling, including exercise time on Zwift versus outside, getting a good night’s sleep before a race, and their dream cycling destinations in Europe. They share their experiences and insights, providing tips and advice along the way. Keywords cycling, Zwift, exercise time, descending, endurance ride, sleep, race preparation, Europe, French Alps, Belgian Cobbled Bergs, Italian Dolomites, gravel races Takeaways Riding on Zwift can be a great way to enjoy group rides and maintain fitness, but it may not provide the same descending experience as riding outside. When it comes to subtracting descending time from endurance rides, it depends on the specific goals and training plan. In general, it’s important to consider the overall ride time and the specific muscles being used. Getting a good night’s sleep before a race is important, but the sleep you get throughout the week leading up to the race is even more crucial. Having a sleep routine and prioritizing sleep hygiene can help improve the quality of sleep and reduce pre-race nerves. When it comes to cycling in Europe, there are many exciting destinations to explore, including the French Alps, Belgian Cobbled Bergs, Italian Dolomites, and various gravel races. Adventure riding, mixed-surface routes, and iconic climbs are some of the experiences cyclists look forward to when riding in Europe. Scotland, Ireland, and Iceland are also mentioned as potential cycling destinations in Europe. The hosts express their interest in exploring new places and experiencing different types of riding, both in Europe and other parts of the world. Titles Dream Cycling Destinations in Europe The Importance of Sleep Leading Up to a Race Sound Bites ”My problem with Zwift is the lack of descending.” ”Your heart rate can be higher for the descent than it is for the climb.” ”The sleep that you get the night before the race is a lot less important than the sleep that you get the week leading up to the race.” Chapters 00:00 Introduction and Background 05:23 Considering Descending Time in Endurance Rides 13:01 Getting a Good Night’s Sleep Before a Race 25:54 Dream Cycling Destinations in Europe 29:11 Cycling Experiences in Europe 36:27 Conclusion