MTB Stage Race – Hannah Finchamp

HANNAH FINCHAMP ON MTB STAGE RACING

Hannah Rae Finchamp joins us today to talk about her adventures at the B.C. Bike Race.

“You have the opportunity to dial in who you are and who you want to be as a racer at a race like this. It made me better. I’m a perfectionist. I think a lot of people in sport are. But after one day, it became so apparent that when you’re living out of a small bag in a tent, when you’re taking ferries to the start line, when you know you’re not going to line up with your legs feeling perfect, that expectation about perfection goes away. And you can have a great race when everything isn’t perfect.”
—————————————-
GIVEAWAY INFO!: leave rating + review and email to molly@theoutdooredit.com for chance to win one of 2 prize packs with 80:20 Triathlon by Matt Fitzgerald and Fuel Your Ride by Molly!
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We mentioned: 

TOPICS AND LINKS FROM TODAYS SHOW:

-GIVEAWAY INFO!: leave rating + review and email to molly@theoutdooredit.com for a chance to win one of 2 prize packs with 80:20 Triathlon by Matt Fitzgerald and Fuel Your Ride by Molly!
-Bittersweet women’s day in VT:
ABOUT HANNAH RAE FINCHAMP’S BC BIKE RACE:
“As a little kid, the only way I could go on adventures was through racing,” Finchamp says. “It’s the only way I could conquer things on my own, and that’s been my main love. About three weeks before the start, they asked if I wanted to do the race, which was a very different type of race and training for me, but it was an opportunity I could never have turned down.”
“You have the opportunity to dial in who you are and who you want to be as a racer at a race like this. It made me better. I’m a perfectionist. I think a lot of people in the sport are. But after one day, it became so apparent that when you’re living out of a small bag in a tent, when you’re taking ferries to the start line, when you know you’re not going to line up with your legs feeling perfect, that expectation about perfection goes away. And you can have a great race when everything isn’t perfect.”
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Crossfit + Sailing – Anna Tunnicliffe Tobias

Anna Tunnicliffe Tobias is an Olympic gold medalist and World Champion Sailer and has competed in numerous CrossFit Games, with a 9th place finish in 2013 with several individual event wins during those games. Today she joins us to talk about owning a CrossFit gym, her adventures in sailing, how to get into CrossFit, and tips for sailing!
CROSSFIT + SAILING _ ANNA TUNNICLIFFE TOBIAS
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Anna Tobias
2x Olympian, 2008 Olympic Gold Medalist, 5x CrossFit Games athlete

TOPICS AND LINKS FROM TODAYS SHOW:

sailing tips
crossfit tips
hiit tips /advice for busy people??
Anna Tunnicliffe Tobias (born October 17, 1982) is an American sailor and CrossFit competitor.[1] In 2008 she won an Olympic gold medal in the Laser Radial single handed sailing class.[2] In 2009 and 2011, she won the ISAF Sailing World Cup in Laser Radial.[3] She also won the women’s world championship of the snipe class in 2010, and placed second in 2008.
She was named ICSA Women’s College Sailor of the Year in 2005, ISAF Rolex World Sailor of the Year in 2009 and 2011,[4][5] and US Sailing’s Rolex Yachtswoman of the Year every year from 2008–2011.
Tunnicliffe also competes at the highest level in CrossFit, appearing at the CrossFit Games in 2013, 2014, 2015, 2016 and 2017. Her best finish was 9th overall, in 2013. She has three first-place event finishes at the Games: “The Beach” in 2014, “Sandbag 2015” in 2015, and “Rope Chipper” in 2016.
On 27 August 2016, Anna Tunnicliffe married her longtime CrossFit coach Brad Tobias and changed her name to Anna Tunnicliffe Tobias. She and her husband co-own T2CrossFit in Pittsburgh, PA.[6]
!

Cyclocross Q&A – Starts, Skills, Race-Day, and Training

Today Peter and Molly talk about all the things that go into and make up the sport of Cyclocross. They talk about
cyclocross episode
  • Discuss World Cup races—wow!
  • Remount / dismount common mistakes?
  • Best drill?
  • When to run?
  • How to set up mini-course
  • How to pack for CX race — favorite gear we bring (sprayer, waterproof pants, raincoat, embrocation—bag choice!)
  • Eating during day for CX race
  • Tire pressure / choice
  • Bunnyhopping barriers
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:

  • Discuss World Cup races—wow

=> Watch replay of the Iowa World Cup 

  • Remount / dismount common mistakes?

=> Peter’s Mount and Dismount Course on Ryan Leech Connection

  • Best drill?

Peter described working on single leg ‘toe’ hops. He also talked about the importance of having the left leg pushing off/jumping behind so that the right leg/knee can reach onto the saddle and towards the right pedal, avoiding both feet going for the pedals (or flying around randomly!)

Right foot forward cross mount

  • When to run?

Running isn’t bad! it is part of the sport

  • How to pack for CX race — favorite gear we bring (sprayer, waterproof pants, raincoat, embrocation—bag choice!)

katarina cleaning off

Garbage bags and buckets = Photo from Scott Kelly of Katerina Nash Post-world cup

Peter Mentions Jeremy Powers’ Cross Camp Video on Amazon for more tips on dressing for cyclocross.

  • Eating during day for CX race

Practice and test what works for you. It is a long day so eat throughout the day.

  • Tire pressure / choice

25-35psi as starting point

  • Bunnyhopping barriers

How to Use Sports Psych – Simon Marshall

Dr. Simon Marshall returns to talk about specific tactics you can use to get through stressful and difficult moments in sport. Simon and his co-author and wife Lesley Paterson were on the show previously talking about their book the Brave Athlete and they were one of your favorite episodes!
simon marshall
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Buy Brave Athlete the book http://amzn.to/2iQ2Urm 

TOPICS AND LINKS FROM TODAYS SHOW:

Molly and Simon discuss a few scenarios and some mental exercises/brain-training advice that people can do to get through.
  • -a racer having a terrible season and feeling really down on racing
  • -a racer super nervous about their A+++ race coming up
  • -an injured athlete who needs to take a few weeks away from training
  • -an athlete who used to race but isn’t anymore… and now can’t get motivated to keep training/stay in shape
  • -a racer who’s actually doing pretty damn well, but a) is a little nervous about things falling apart and b) could just use a bit in the way of marginal gains mentally (I.e meditation?)
  • -spouse doing better/faster?
  • -honesty/rationalizations
When we read “The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” as the first book for the Athletic Bookworms Book Club, it was a huge hit. It really helped me personally figure out what was going on with my identity as an athlete (not much/too much!) and gave me a ton of tools to use for myself, and a lot of practical advice that I could use going forward when doing talks, running clinics, or helping to coach at camps. So, we were really excited to get the authors, Dr. Simon Marshall and Xterra World Champ Lesley Paterson, on The Consummate Athlete Podcast to talk through some of the concepts that they discussed. The two were hilarious and had a ton of knowledge to share—even some stories that didn’t make it into the book! If you loved the book or want to uplevel your sporting life, I highly recommend giving this a listen:

MTB, Training, Nutrition – World Champion Kate Courtney

Kate Courtney joins us to talk about her World Championship win in the Mountain Bike XCO (cross country Olympic) discipline and what went into that huge performance.
      • If you want to watch Kate and the world’s best mountain biking athletes, tune in to Red Bull TV to catch all the action.
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:

1) Post-Worlds – a lot has changed in the last week, has the win sunk in?

2) Had you changed-added anything to training this year?

  • Working with coach Jim Miller and slow/steady growth

4) fueling for performance

  • Fueling in and around riding
  • Taking ‘seasons’ for nutrition
  • How much of this nutrition/mindset, combined with periodized strength training and fueled rides helped over the last few seasons.
  • https://cyclingtips.com/2018/04/weighing-in-nutrition-body-image-and-finding-balance-as-a-female-athlete/ : “ I also found it really interesting that eating a lot more on the ride reduced my consumption of unhealthy food for the day. Instead of letting my body get completely depleted on a ride and being panicked and “hangry” when I got home, I fueled throughout and could make healthy nutrition choices when I got home”

5) Earlier this year you were instagramming a lot of strength and balance work, is that a big part of your routine?

  • do you do that year round? A lot of cyclists hate going inside if they can ride?
  • Do you stick to a set routine?
  • Favorite lifts/exercises

6) Recent college grad-how did you balance school with training and racing

8) Sleep/diet/meditation/yoga—what are some of the lifestyle habits that you swear by?

9) You’re racing Marathon worlds—why not take a break? … Will you take a break?

10) Advice for young girls who want to start riding?

Cyclocross, Video, and Bill Shieken of CXHairs

Cyclocross Hairs creator Bill Shieken joins us today to talk about cyclocross, being a lawyer, filming races, travel, controversy, and rules in cycling and so much more. If you haven’t checked out Bill’s Website CXHAIRS.COM or his podcast CXHAIRS Radio please do!

If you haven’t checked out the New Cyclocross Mounts and Dismounts Course from Smart Athlete and the Ryan Leech Connection Skills Site please check it out here =>
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate .

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CX Hairs Website – http://www.cxhairs.com/
Cx Hairs Instagram   https://www.instagram.com/cxhairs/

TOPICS AND LINKS FROM TODAYS SHOW:

– who the hell is Bill Schieken

  – lawyer, officially a senior principal attorney editor for Thomson Reuters
       -2009 cyclocross – cxhairs.com / inthecrosshairs blog started
           – svenness videos ->  on VIMEO page https://vimeo.com/cxhairs/

   = cx hairs doing more coverage -> 3.2k subscribers on youtube

             => filming – not a live stream (30,000$ for basic setup) … not live but offer a good highlight

 = mtb world cup preview? predictions?

           => Clif Pro Team   – and Trek Factory MTB  -> Bill did race recaps
          =>  Nino and Jolanda predictions for xco world champs

Wide angle podium update at 1mill. +  (shows, donor drive, next steps)

= slowride podcast -> Spencer –
 = cxHairs -> latest w. Tobin
                  -> Vanderpoel and Blevins
                  -> TDDTIE –
 = bikeshopCX->
 = Consummate Athlete ->

– your book/cx skills and clinics this year

   -> Thoughts/drills to help people with a ‘double tap’/’stutter step mount’  ->  think high jumper, mapping it out, thinking footwork

                          -> 2nd try to do at slower speed, 3rd at half the speed … then do 100x practice
                      => Failure in practice – watch cx practice, good generally but watch going to race/hot laps … solo or a few good friends to practice technique
   -> biggest mistake you see in cycloCross (skills/prep/training)
          => no skill is 100% wrong,
              => bike skills, like MTB skills, are valuable

Is shouldering dead?

         -> a North American issue perhaps, no major long runs

= UCI rule  about artificial (6) obstacles?

     -> likely not a big issue, somewhat flexible

– Should you run for cross – your opinion, what you have seen?

  •   listen to past episode we did last week => HERE 
  • Bill adds:  if you have never run (ie. road racers) you should do something (20min, even less?)
                     – If you put in and feel comfortable then you can take it off the list

Cyclocross running debate, cycling commute, tire pressure, mtb workouts – Sept Q & A

Q & A For Sept 2018 – We debate whether you need to run for cyclocross, what a structured workout for mountain biking (or off-road activities) looks like, tire-pressure and whether cycling commuting counts as training (and how to count it).
We talk about Peter’s upcoming Online Course to get you Mounting and Dismounting your Cyclocross Bike – More info and get it => https://learn.ryanleech.com/p/cyclocross-mounts-and-dismounts
 
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. 
Q&A_ COMMUTING, RUNNING FOR CX + MORE

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TOPICS AND LINKS FROM TODAYS SHOW:

 

CYCLOCROSS MOUNTS AND DISMOUNTS COURSE = https://learn.ryanleech.com/p/cyclocross-mounts-and-dismounts

INTRO

 = Shelia Tormina SWIM BOOK Peter Mentioned   Get Sheila’s new book => http://amzn.to/2oMYeFD

Running and Cyclocross

=> Assess movement demands -> never without your bike, never at slow speed, never on level ground or pavement
 => Assess limiters
 => work on mounts/carrys/dismounts
=> workouts like 30/30/30/30
-> walk a bit during your days (year round) and walk up the hill if you are keen
-> using strength t
” Keep in mind the UCI limit is 80 meters for a designed running section”

Tire Pressure for mtb and cyclocross

Digital Gauge  https://amzn.to/2MLv6fV
tire type, skill and terrain will vary this recommendation

Structured workouts


Sean Asks about Cycling Commuting and if it counts in training?

Thanks for all the great podcasting. I’ve got a question about recovery/commuting via bike. I commute via bike about 15 miles a day, 5 days a week, on city roads (so a lot of red lights and stop signs). I enjoy getting to work that way, but its also way more convenient. After a hard weekend of bike racing (CX+MTB), hiking or something else, I usually still ride. Is this hurting my recovery by slowing it down? or has my body accepted this as normal?
Lastly, would you generally count this time+effort in training at all? I’ve done it here and there with a PM, just to get an idea, and get anywhere from 35-50 TSS for the roundtrip. I basically try to keep the effort low whenever possible, but there’s always something that throws that off.

Molly Event at RCC!

Running, Mental Strength & Confidence – Kara Goucher

Today we are joined by world class runner Kara Goucher – who has just written a book called, ‘Strong: A Runner’s Guide to Boosting Confidence and Becoming the Best Version of You’  

 

Check out the book -> https://amzn.to/2obPlF1

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate .

the New RLC Cyclocross Mounts and Dismounts Course Instructed by Peter Glassford 

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TOPICS AND LINKS FROM TODAYS SHOW:

  • 30 second bio—

  • Why write a book now?

  • Confidence journal—what’s the difference between this and a regular journal? History with journaling?

  • “Hang out in the light” 🖤—talk about that?

  • Hardest race experience?

  • I really liked the parts about picking a word or a mantra—could you talk a bit about that for our listeners? Why is it important and how do you find a word that resonates for you?

  • Any tips for pre-race jitters?

  • What about post-race, when everything goes great? And what about when it doesn’t?

  • With everything you have going on now, what does a normal training week look like now? How did it feel toning down from when you were younger and only focused on your running career?

  • You had a baby in 2010 and came back to racing a year later: what was that like? Any advice for parents struggling to fit training in?

  • new oiselle collection – > Check out OISELLE

  • If you had to pick a favorite thing right now: What’s one mental thing people can do to 10x their physical performance?

  • Where people can get the book / etc.? https://amzn.to/2obPlF1

  • whats next? racing this fall

80:20 Triathlon – Matt Fitzgerald

Matt Fitzgerald joins us today to talk about applying polarized training, or the 80:20 concept of training, to triathlon. We also talk about nutrition and training concepts generally.
You may have missed Matt the first time he was on the podcast talking about his amazing book ‘the endurance diet’ ->find that episode here
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.

TOPICS AND LINKS FROM TODAYS SHOW:

80:20 Triathlon

What is 80:20 for new athletes? nutrition?

Why come out with this book now?

How is it different from 80:20 running?

Which of the 3 sports do triathletes screw up the most in terms of 80-20 training?

Swimming: hard to figure out HR/vomax etc., so what can you do? (also, do people do too much intensity here?)

How does it apply to different distances of tri?

Stephen Seiler wrote foreword, we’ve had him on: why did it matter to you to have him write that?

-daily routines??

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BC BIKE RACE and World Bicycle Relief – Renee Lockey and Claire Geiger

Renee Lockey and Claire Geiger tell us about doing BC Bike Race – a 7-day mountain bike stage race, as a team and also about World Bicycle Relief a charity helping get bikes to girls in Malawi to help them achieve their educational dreams, build self-esteem, break the cycle of poverty, and reduce HIV infections.
You can see more about the challenge and fundraiser here: http://teamwbr.worldbicyclerelief.org/bcbr.
bc bike race
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:

In July, World Bicycle Relief did something pretty epic in order to build a school and provide bicycles for girl students in Malawi. WBR ambassador Renee Lockey (racquetball, road cycling + MTB – she’s also an OB-GYN) and WBR development manager Claire Gieger (crew, Ironman finisher, road cyclist + MTB) teamed up to take on the epic 7-day BC Bike Race starting July 6.
Since neither one has been racing mountain bikes for very long, this is definitely “outside my comfort zone” for both. It’s also a bucket list event and something they’ll have to lean on each other to finish. Part of only 15% of female participants, they are hoping to empower women (“so few women do long distance events”) while raising funds to empower girl students in Malawi with the power of the bicycle.
In Malawi, systemic gender inequalities hold girls back in a variety of ways, particularly when it comes to education and sexual health. Forty-six percent of children in Malawi do not finish primary school while 42% of Malawian girls are married by age 18. Adolescent girls and young women also face a disproportionate risk of acquiring HIV in Malawi. By distributing 70% of Buffalo Bicycles to girl students and offering strong, group-based mentorship programs, the World Bicycle Relief community can help girls achieve their educational dreams, build self-esteem, break the cycle of poverty, and reduce HIV infections.
You can see more about the challenge and fundraiser here: http://teamwbr.worldbicyclerelief.org/bcbr.