Workout Timing, WTF is FTP, pre-race meals – Q&A

Posted on by Peter
Q&A on the Consummate Athlete
 – pre race meals?
 – when to strength train if on same day as cardio workout?
– Late Night Training and sleep?
 – FTP
 – Most important training metric
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TOPICS AND LINKS FROM TODAYS SHOW:

Shred girls events

– See www.shred-girls.com/joyride for the launch party

One thing – Peter Pour Over 

              – Molly Tumeric Latte (or golden milk) 

Go-to pre-race meal?

How do I set my FTP?

How should I combine strength and bike workouts for best effect? (Concurrent , ordering workouts)  + NIGHT TRAINING 

Most important metrics to consider with bike workouts and tests 

What to do before and after a gym sess?

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Real Life Consummate Athlete – James Slauson

Posted on by Peter
Today we interview one of our listeners to find out how incorporating more movement and sports into his life has changed his health and fitness. James Slauson MD is a doctor who has been a supportive listener of our show and truly a consummate Athlete. As a busy doctor and life-long endurance athlete, we can all learn from his experiences finding balance and health within a hectic and successful professional life.
james slauson
If you enjoy the show, please consider supporting it by
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TOPICS AND LINKS FROM TODAYS SHOW:

running for a tight schedule working as a Doctor

frequency of training

hrv4training app – quantify

zombiesRUN app

= https://itunes.apple.com/us/app/zombies-run/id503519713?mt=8

diet – nutrition research

Making changes in your life/behavior

– dramatic changes – not huge tweaks –

Quotes by James!

The Game of Life = which you can’t win, but should play

2 Most Important Books

**shift work, night work as a risk for health (WHO isolated) –

family genetics – maybe just family environment

Becoming a Climber, Bone Density, Can Cycling Be Eco-Friendly? – Q&A

Posted on by Peter
Today we discuss listener questions:
– How to reconcile Sports and the Environment
– Low Bone Density … what now?
–  Prepping for a Hilly Race … How and When should I start? + how to shift!
–  Sleeping less than 6 hours
becoming a climber, bone density + eco-friendly racing
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate  Or by pre-ordering Shred-Girls – Molly’s Latest Book available for Pre-order Now!

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TOPICS AND LINKS FROM TODAYS SHOW:

1) Katie how can we be both eco-friendly and optimize for sports?

  • See https://www.bbc.co.uk/news/health-46865204  I’m really curious whether/how these recommendations work for athletic diets.  * In general, how can athletes minimize their environmental impact? Biking instead of driving is easy, but are we negating it all when we fly around the world to race? Or all the gel wrappers?
  • pro-tested, pros closet, thred-up for 2nd hand gear, buy used bikes
  • carpool to races/race local — why do we obsess over the big races like Leadville when locally, there are options that will likely be more fun!

*LINK TO MOLLYS ETHICAL EATING PIECE IN OUTSIDE—we buy the whole side of beef. full cow, for example. grow your own, even in an apartment, w stuff like cilantro, tomatoes; buy seasonal

2) Erica Asks about Bone Density

Studies

3) I’m targeting a hilly race in July and am relatively new to training, should I be focusing on climbing?

 – shifting
 – standing
 – speed and coordination – become a great cyclist in your ‘base’. Can specialize as race approaches a bit more

4) Sleeping less than six hours a night may increase cardiovascular risk

https://www.sciencedaily.com/releases/2019/01/190114144152.htm

Bike Packing, DIY Ride Food – Matthew Kadey

Posted on by Peter
Matthew Kadey MSc., RD is a Dietitian, Writer, and Photographer who has found a passion for bike-packing. He is on the show talking about how-to Bike Pack, some nutrition for on the bike based on his book ‘Rocket Fuel’ and also about his route/event BT700 that tours southern Ontario’s finest gravel roads.
bikepacking + ride fuel with matthew kadey
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate

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Social and Links

TOPICS AND LINKS FROM TODAYS SHOW:

1) BIO

2) bike-packing 101

– what bring

– camp vs. hotel

– Bags to use = arkell-> fender bag, see other bike-packing bags here

– test bags – need metal harness

 3) costa rica loop

4) BTt700- bike packing – ontario

– ride with gps

5) Making Travel Food for Bike-Packing or just for rides/training

check out the BT 700 BIKEPACKING route / event 

Keto, Fatigue, Training Anywhere -Jan2019 Q & A

Posted on by Peter
Today we answer listener questions:
 – Keto what is one to do!!?
– AM I tired or just lazy? How to know
 – what to do if you miss a day of training
– What bike seat do you use?
– How to train in the city or if really busy with a new job?
fatigue, keto + making time for training
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

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TOPICS AND LINKS FROM TODAYS SHOW:

0) One thing – what are we liking???

    = peter sardines for lunch!
    = molly – everday spice mix from trader joes

1) Keto

  •  protein needs to be low
  • not shown to improve performance
  • should get help as it is a large change and many tripping points
  • worth trying whole foods and lower carb/sugar/ processed if not doing so already … easy endurance also showed to greatly increase fat utilization (ala zone 1/2 or maf-training)
“Ways to incorporate exercise when working long hours in a city—new job hitting me hard!” from Caitlin
  • walk
  • weekend warrior
  • gym at work ,
  • run commute
  • bike share
  • stairs
  • having ideal indoor setup/clothes ready to go

Fatigue vs laziness?

  •    if slow in training and breathing is not come up ‘breathless legs ‘ – make sure eating/sleeping and having variation in training intensity/duration
  • if training a lot then you aren’t lazy but may need to redistribute training time/focus and/or eat more around training.
  • if doing the same thing every day that is not effective
  • if doing the same training for a long time (months) that is not effective
  • if motivation low then rest and reassess!

What saddle do you use?

If I miss a day, should I make it up?

 – if you miss it due to stress then skip it and move on. If miss it and will be really ready the next day (for real) then do it but watch running a bunch of hard days together.
 – no make-ups is a good rule of thumb that eliminates choice!

Performance Nutrition – Lori Nedescu,RDN

Posted on by Peter
Lori Nedescu is a Registered Dietitian. She joins us to talk about improving performance with good food and health practices. Lori started ‘The Cadence Kitchen’ which has become ‘Hungry For Results’, a nutrition resource for anyone looking to improve performance and general wellness through good food and health practices. She also races bikes, runs a team and runs!

30-Day Whole Foods Cookbook and Meal Plan: Eliminate Processed Foods and Revitalize Your Health  => BUY THE BOOK 

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

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Lori Nedescu, Ms RDN CSSD

TOPICS AND LINKS FROM TODAYS SHOW:

When asked what you do, what’s the bio you give most people?

How did you get into cycling?

Running?

What sparked your interest in nutrition? Education path?

Myth: Cut out sugar, replace with ‘switch out nightly dessert for fruit’

Why it doesn’t work:
What to do instead:

Myth: Lose X pounds, replace with ‘big salad for lunch instead of fast food’

Myth: Go Paleo/keto/etc. Jan 1, replace with ‘start eating more vegetables and cutting back on processed food’

Myth: Do a juice cleanse for January, replace with ‘drink 2 more glasses of water and add an extra vegetable to every meal’

Myth: Dry January, replace with ‘Cut back on weekly alcohol intake to X drinks’ (vs. making sweeping change for 1 month and binging in Feb)

Myth: Do a marathon, lose 20 pounds, podium at CrossFit regionals, fast one day a week… replace with pick one!

Tell us about the new book! => BUY THE BOOK 

30-Day Whole Foods Cookbook and Meal Plan: Eliminate Processed Foods and Revitalize Your Health  => BUY THE BOOK 

Urban Running, Community & Therapy – Jessie Zapo

Posted on by Peter
Jessie Zapo has been actively involved in the New York Running scene since 2005 and has been dedicated to creating unique running experiences.  She’s traveled nationally and internationally through running and has primarily focused on the community building aspect that running can provide. We also talk about Art-Therapy and the restorative effects that running as a group can have.
JESSIE ZAPO_ URBAN RUNNING
Follow Jesse on Instagram 
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

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TOPICS AND LINKS FROM TODAYS SHOW:

Peter’s One THing for the week
  -> strength training for any / many reasons!
  -> not JUST for endurance performance => LINK
  -> Less falls/mortality after hospital discharge =>
  -> Fewer injuries after strength training =>

BIO

Jessie has been actively involved in NYC since 2005 and has been dedicated to creating unique running experiences.  She’s traveled nationally and internationally through running and has primarily focused on the community building aspect that running can provide.

 ‘urban running community’ comes up over and over again—what exactly does it mean?

solo vs team?
competition?/distance? adidas?
emotional

conservative racing = being in shape!

Girls Run NYC — how did you get started with that, how has it been going?

(https://running.competitor.com/2016/06/features/nycs-first-lady-of-running_152160)

Art therapy + running — overlaps? RESTORATIVE RUNNING

What does a week look like for you, balancing training with work and organizing in running?

You just did a talk on finding balance between hard work and self-care : what were your best strategies?

Cyclocross, Goals, Nutrition – Ellen Noble

Posted on by Peter
Ellen Noble is a professional Cyclocross Racer for Trek Factory Racing. She has medaled at World Championships and was the first female to bunnyhop the barriers in a race (#BUNNYHOPTHEPATRIARCHY). Ellen chats about goal setting, coming back from a bad race, relationships to food with Molly and Peter.
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

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TOPICS AND LINKS FROM TODAYS SHOW:

  • You started as a pretty serious consummate athlete as a kid: let’s go through the list of sports you used to play?
  • Finding Your Discipline – What made cycling special?
  • Why CX?
  • Process vs. Process Goals and How Overcome a Bad Race and maintain focus on long-term goals
  • IF you only could do 2 x 30 min workouts each week for Cyclocross, what would you do?
  • Learning the BunnyHop – how and how long?
  • Nutrition – Over the last couple years, you struggled to find a good balance in nutrition
  • Nationals coming up — excited?

Blood tests, Ultra-Running – Jonathan Levitt

Posted on by Peter
Jonathan Levitt is an Ultra Runner from Boston who loves #RestDayBrags and works with InsideTracker a company that makes your blood testing and the analysis of your tests much easier.
insidetracker.com/endurance and use code CONSUMMATEATHLETE for 20% off
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

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Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

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Social and Links

insidetracker.com/endurance: code CONSUMMATEATHLETE for 20% off

TOPICS AND LINKS FROM TODAYS SHOW:

Jonathan Levitt is a runner from Boston, MA who grew up hating running. Playing baseball and hockey, running was always the punishment, not the reward. After deciding to run a marathon after watching the 2013 Boston Marathon, now it’s the other way around! Jonathan works at InsideTracker (link: insidetracker.com/endurance) and loves to travel, which usually ends up being a good mix of both work and play!
Brad Stulberg Quote from Twitter Mentioned
“Research shows that sustainable progress in nearly every endeavor isn’t about being consistently great; it’s about being great at being consistent. It’s about being good enough over and over again.”

Thanksgiving – How to Assess Your Season

Posted on by Peter

In this Episode, we talk about what we are thankful for and how this relates to reviewing your season and planning for your adventures next season.

  • One-Word Resolutions
  • Questions to ask about the season
  • Setting Outcome and Process Goals
  • Finding Points of pride and points of improvement in GOOD and BAD seasons
  • Qualities of the top athletes Peter Coaches

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes. 

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

iTunes: https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/ 

RSS/Play Live/Google: http://consummateathlete.wideanglepodium.libsynpro.com/

MP3: DOWNLOAD  

Show Notes and More Episodes at www.consummateathlete.com

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TOPICS AND LINKS FROM TODAYS SHOW:

In this Episode, we talk about what we are thankful for and how this relates to reviewing your season and planning for your adventures next season.

We’re thankful for our amazing listeners who’ve been here since episode 1, and those who’ve joined along the way. The highlights of our year have been those times where we’ve been at events and races and heard from people about episodes that they loved.

Molly’s one-word Resolutions = COMMUNITY

Peter:  Thankful for the form he had at key races this year but also the experience he had recovering from his random elbow injury

Setting Outcome and Process Goals

  -> Dean Golich episode mentioned in regard to power:weight

-> Danelle Kabush Episode for Goal Setting 

Finding Points of pride and points of improvement in GOOD and BAD seasons

Qualities of the top athletes Peter Coaches

2018 episodes – What was your Favorite?