MTB Stage Racing + Gravel Grinding – Geoff Kabush

Professional Mountain Biker Geoff Kabush joins the podcast for a second time to talk about training for different events, MTB Stage Racing tips, Gravel Grinding strategies (DK200!), Beer+Pushups, how we should deal with doping and finally on what keeps him training and racing over the years (hint: Fun, Community, Challenges)
Geoff Kabush on MTB Stage Racing + Gravel Grinding
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TOPICS AND LINKS FROM TODAYS SHOW:

Past Episode with Geoff Kabush on Consummate Athlete

GK update-

 where are you and what are your big projects this year?

Training – changes from xco days?

– Curious if you have stopped doing anything as you have shifted a bit away from xco
– Anything different in terms of intervals or volume you do ahead of a XCO vs. Enduro vs. stage racing?
– Importance of breaks and recovery –
– How soon to train after race

 Altitude racing and training?

–  careful  pacing careful training- altitude help link
– be healthy

Gravel bike setup

– HEAT
– Tires (type/pressure/width), bags/food carrying
– Dirty Kanza
– Breck then spd gravel

Stage race MTB – tires, gear/bags,

         – food/calories per hour you use?
             –  pack –>
                      –> simple –
                      —> Gameplay

Doping

      – Geoff Tweet on doping? (tweet post about Betsema)

What Keeps You Going? Setting Goals?

 – Goals – How do you think about goals at different events now?
               – e.g. Sea Otter where you have sprinted for the win in the past versus racing for a (Still very impressive) 10th last week?
                      -> Starting on 2nd and 3rd rows … different strategy?

Find Geoff Kabush at your Events this Summer (or on the Internet)

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Post-Race – Goals, Expectations & Next Steps

Today we field a couple of questions about dealing with post race feelings. How to prepare for a great post-race, what to pack in your post-race bag, how to take information from a Great (and not so great race) and common-pitfalls like changing everything after a bad race.
Post-Race—Day of, Week of, and Resetting for the Season
If you enjoy the show, please consider supporting it by
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Topics and Links from the show

Post-Race

Day of

-setting up for good post-race
-immediately after
-night (meal, reflection, bike/kit)

Week of

-journal
-recovery
-active recovery

and Resetting for the Season

-good race
-bad race
-should one race change season goals/outlook?
Episodes Mentioned

Life is a Marathon – Matt Fitzgerald

Writer Matt Fitzgerald returns to the show to discuss his Memoir, ‘Life is A Marathon’. Set around 8 marathon races where we meet runners for whom running serves different purposes. The more personal aspect of the book is Matt’s own relationship to the sport–and how it helped him overcome his own struggles and cope with his wife Nataki’s severe bipolar disorder.
Life is a Marathon: A Memoir of Love and Endurance is available now–https://amzn.to/2FIrULK
life is a marathon
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

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

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Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

why write this book now?

Writing other books and running while going through all of this with your marriage? As you wrote How Bad Do You Want it, were you thinking about this book?

Harder or easier to write this one compared to your past books? Was the writing process different for this Memoir?

sport–and how it helped Matt overcome his own struggles and cope with his wife Nataki’s severe bipolar disorder.

A lot of the races seemed to be poorly marked or you got bad directions?

Favorite of the 8 marathons?

Best story during a race in the book—give us a teaser!

Most interesting person you met along the way and put in here?

p123 the reality show with the chainsaw and the cyclist GF: is it bad that all I could think was how much that cost?

admittedly reading this puts into even sharper perspective how much you’ve written over the years. How? What’s next?

you keep coming back to “the person I want to be”—can we ever get there really?

what did you learn in writing this book? obviously, you learned a ton since that first 5K in the introduction, but was there anything that became a lot clearer in the process of actually writing?

First Race Jitters, Base to Build, Carbs per Hour

Today we Discuss and work through your questions! Thanks for posting them to Twitter or Facebook or using the contact page on http://www.consummateathlete.com (feel free to follow up or create a new one for the next Q & A SHOW)
race day intensity carbs
TOPICS:
– Oat Milk is a real thing?
 – First Race Day Jitters and Mistakes
– Intensity – progressing from base to build phases (adding intensity)
– How Many Carbohydrates to consume per hour, why such a big range recommended?
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

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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

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

Today we Discuss and work through your questions! Thanks for posting them to Twitter or Facebook or using the contact page on http://www.consummateathlete.com (feel free to follow up or create a new on for the next Q & A SHOW)

TOPICS:

– Oat Milk is a real thing?

first race of the season: common mistakes?

– Practice Practice Practice!

– Intensity – progressing from base to build phases (adding intensity)

– How Many Carbohydrates to consume per hour, why such a big range recommended?

Race weight, Pantry Staples, Perfect Meals – Lori Nedescu

Lori Nedescu a Nutritionist returns to chat with Molly Hurford about race weight, stocking your pantry for successful eating and putting together a great meal.
lori nedescu on race weight
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

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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

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

  • race day nutrition race day vs every day and why
  • let’s talk race weight: pros, cons, and how to avoid ruining your season
  • 5 pantry staples
  • PERFECT BALANCED MEAL / SALAD, HELP for RALLY
  • does protein timing really matter?
  • Worst nutrition advice you’ve heard?
  • Best?
  • We talked about how studies/media around them can be super misleading—worst offenders lately? how can people figure out what to believe?

MTB vs. Road bike, skill of fueling, saddle sores, ankle mobility

Q&A Episode

  • MTB on the road for training?
  • Getting through base training without a saddle sore?
  • Tips for getting good at eating/drinking on the bike?
  • Tight calves—help!

MTB vs Road Bike; On-Bike Hydrating + Saddle Sores

If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

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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

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


TOPICS AND LINKS FROM TODAYS SHOW:

 MTB on the road for training?


Getting through base training without a saddle sore?


Tips for getting good at eating/drinking on the bike?

 –

Tight calves—help!

Athletic Identity + Nutrition Questions

Today’s Q & A Episode discusses
 – Athletic Body Image
 – Concepts around ‘healthy eating’ and a complete meal
athletic identity for everyone
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

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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

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

0) 1 Thing

  • Spices to mix up ‘healthy’ food

 

1) athlete identity

Svein Tuft-> article – not just sport think health

2. What’s in a balanced meal?

Eating around workouts
What to eat/drink while training
What are most athletes missing?
What about keto/IF/raw vegan/paleo etc…. (get to 95% good nutrition first)
BOOKS:

Athlete Body Image – Danelle Kabush

Danelle Kabush Ph.D. is a Registered Clinical Counsellor & Mental Performance Consultant. She returns to the show to discuss athletic body image, parenting, and RED-S, a recent development, and expansion of the ‘female athlete triad’.
danelle kabush
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

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

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Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
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Social and Links

Danelle Kabush Ph.D. is a Registered Clinical Counsellor & Mental Performance Consultant learn about her services for one-on-one councilling and group presentations on her website www.danellekabush.com

TOPICS AND LINKS FROM TODAYS SHOW:

CSI Pacific Victoria

= Taking Hip Hop Dance Class

= Body Image, Social Media, Parenting

Young girls and really all athletes dealing with how they look or how they should look. What we should/shouldn’t do for ourselves + for kids?
How does one parent girls so that they become happy lifelong resilient athletes (or just happy resilient people, they don’t even need to be “athletes”) with a healthy relationship to their bodies and their weight where they can celebrate what their bodies can do without feeling inadequate as people for what their bodies don’t look like?

Fighting for 1% gains before getting the 99%

What is Red-S?

Parenting and Body Image

  • Parenting by example –
  • Parenting when questions like ‘would you tell me if I was gaining weight’  or ‘Am I getting fat’
  • Coaching ‘questions around power:weight and seeing (seemingly) small/light athletes winning (especially younger age groups)

How to be a Happy Runner – David Roche

Accomplished runner and coach (and dog lover) David Roche joins us today to talk about running, coaching, law-degrees and being happy as a person. David brings HUGE enthusiasm to this episode so be ready to be PSYCHED no matter what sport you do.
david roche (1)
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

 


Show Sponsors

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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

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
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Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

30-second bio – Law school to Coaching

David is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and a three-time member of Team USA. He graduated from Columbia University with a degree in Environmental Science and received a master’s degree and a law degree from Duke University.

David started the SWAP team in 2013, with the premise that he could help athletes learn to live like puppies and run like rockstars while not giving a f#ck about things that aren’t important.

 

Dogs – Positivity and Writing Books

 

MORTALITY – Why start a book about being a happy runner with death?

  • “We all have the same finish line”

MENTAL SHIFT vs. Physical training – Coaches

  • Commit to the long-term process, delayed gratification
  • Need to derive meaning and purpose from prizes, or immediate things
  • It takes years, Running between the ears

Sports Analogies? Starting as a Football Player

Questions to help with your WHY?

  • not just running or sport but for life
  • It is easy to stay on ‘assembly line’ without asking WHY?
  • Are they your answers?
  • You want to achieve “X” but then what?

SOME WORK ALL PLAY (SWAP TEAM)

  • We don’t care about your results
  • Training is the process, racing is the result
  • Help facilitate and find long-term fulfillment
  • you are enough NO MATTER WHAT.
  • The enthusiasm around DAILY wins, daily process

How do you stay so relentlessly positive!?

  • Life is hard
  • Entropy – Everything Falls Apart. Without energy, things fall apart
  • small acts of kindness can make HUGE differences in people’s lives
  • Positivity is a Performance Enhancer

What to do if You are Not Winning, Not the Best, ‘just’ competing or participating?

  • Long term focus on YOUR potential.  YEARS 
  • Some people might win worlds, some people might make the time cut-off
  • We are all chasing our own potential in the context of our lives
  • Trying to be something you are not is where happiness is lost
  • Thinking of yourself as an athlete, even an ELITE athlete

Signs a runner has plateaued, and how do you help them get out of it?

  • Constant progress is not a reality, there will be epps and flows
  • The trial of Miles – “Once a Runner” book referenced adding miles/aerobic miles and double days (this is for an advanced athlete)
  • For injury prone, newer runners and time-crunched it is important to actually get fast

Running Strides

  • Think of a kid in a playground running sporadically, need to practice that natural, fast stride
  • Short, Fast, Bursts that teach you to go fast
  • Several studies showed 3-4 weeks of ‘speed endurance’ 6-10 x 30sec fast caused vVO2 and at LT to improve by 4-6%, (LT and Vo2 not improve but SPEED / Economy did)

Common Mistakes in Running Training (running is not cycling)

  • You can reinforce ‘go fast biomechanics’ and develop the aerobic system by going easy enough

DREAMING BIG – Molly and Leadville

  • These goals to get you out of the door
  • BUT the big thing is not the thing, it is a means to an end

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

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
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

click-to-pre-order-now-coming-5.7.19

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

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

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?