Episode 207 Nose Breathing, Gravel Bike Mods, and Are Marginal Gains ONLY For High Level Athletes?

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 whether there are gains to be had from nasal breathing while training, what level you should be competing at to start thinking about marginal gains, and fat bike modifications for gravel racing.

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Links from today’s episode: https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0135/article-10.1123-ijsnem.2026-0135.xml, https://pubmed.ncbi.nlm.nih.gov/29453741/

Alight let’s get into it!

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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 episode, we explore the nuances of breathing techniques during exercise, the impact of marginal gains at different athlete levels, and the considerations for optimizing bike and wheel choices for gravel racing. Our experts discuss recent studies, personal experiences, and practical advice for athletes looking to improve performance and make informed gear decisions.

Chapters 00:00 Introduction to breathing and performance 02:08 Breathing efficiency and training at different intensities 04:58 Nasal breathing and nervous system response 08:20 Insights from the book Breath by James Nestor 12:13 Research on nasal versus oral VO2 max 14:29 Marginal gains and athlete level considerations 16:55 The impact of weight versus efficiency in cycling 18:30 Potential of marginal gains for lower conditioning athletes 19:11 Easy vs. maximal gains in cycling 20:35 Gear obsession and marginal gains philosophy 22:11 The role of gear and resources in performance 23:36 Cost-benefit analysis of gear upgrades 25:22 The benefits of shaving legs for cyclists 26:55 Aerodynamics and the impact of shaving legs 28:39 Ryan's gravel fat bike project and gear considerations 30:22 Evaluating wheel size and weight savings 32:27 The philosophy of bike setup and marginal gains 34:11 Fat bike tires and performance considerations 36:18 Exploring alternative bike configurations for gravel racing 37:30 Closing thoughts and next steps for athletes and gear enthusiasts