Cyclocross, Goals, Nutrition – Ellen Noble

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.
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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?
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Blood tests, Ultra-Running – Jonathan Levitt

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
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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

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

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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? 


Holidays, Offseason Blues, Indoor Training – Nov 2018 Q&A

Nov 2018 Q&A
Molly and Peter discuss strategies to stay, fit and healthy through the Holidays. How to deal with Offseason Blues after a big event/season or with poor weather and they finish with some do’s and don’ts for Indoor Training (e.g. should you do your homework or Christmas shop while you train?)
HOLIDAYS, OFFSEASON BLUES AND INDOOR TRAINING
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TOPICS AND LINKS FROM TODAYS SHOW:

Molly Yoga Routine or Peter Anywhere  Core to help with your movement

What’s your one thing this week?

  • Peter – Iphone Greyscale and Time Limits
  • Molly Focused ‘deep work’ – make it competitive – could you find a few hours to just focus on one thing this week?  (project? job app? Big workout?)

Holiday health/fitness tips to get through the holidays

Is it normal to feel lost/lack motivation in the fall/early winter? and/or Fall training – too easy? Not keeping up? Getting sick?

How can I make my indoor training more effective?

MTB, Adventure, Travel – Sonya Looney

Sonya Looney joins us to talk about her mountain biking adventures, becoming a speaker, writer and positive influence on the cycling and outdoors world.
sonya looney
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:

BIO

Sonya is one of the world’s best endurance mountain bikers.  She has built a strong personal brand through social media influence, a prolific podcast, as a professional writer and blogger, speaker, and photographer. She has been a keynote speakerat events all over the world.  Through her stories of how she became one of the top adventure female athletes, she brings motivation, positivity, and actionable takeaways to any event.  Sonya also a successful podcast called The Sonya Looney Show.  In a nutshell, it’s about how to live better through mindset, plant-based nutrition, and life lessons from inspiring individuals.

If someone asks you what you do, how do you describe yourself these days?

Going way back… how did you get into MTB?

When/why make the shift to these crazier distance races?

DO EPIC SHIT is sort of your mantra—how and when did that start?

How do you frame success in MTB now compared to when you started?

Craziest race you’ve done? best stage race gear?

With everything you’re doing now, how has training changed? What does it look like now?

How do you balance all the speaking/entrepreneurship stuff with racing?

Best/favorite lessons you’ve learned from your podcast guests?

Moxy & Grit: Why start a company / biggest challenges / what you’re up to with that?women in the sports industry

Plant-based nutrition: how long have you been doing that / why? / how do you get protein, b12, iron, etc.?

Your First Marathon: Luke Humphrey

Coach, Athlete and author Luke Humphrey from the Hansen’s-Brook Distance project and Hansen’s Coaching Services joins us today to talk about how to get into marathon running. Whether you are a new runner or experienced short distance runner this episode, and their book, will help you make the jump to distance running with less injury and better results.
your first marathon (1)
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:

BIO

 

Why 16 miler?

 = frequency and weekly important
 = recovery to train again
 = very long

– What type of runner should be looking at a first marathon?

      – more people in sport, and new to running.

– How do you classify workouts?

   – Hansen philosophy
      => EASY vs. SOS (HARD) Running
      => EASY running is not hard(!) – time in feet .  1-1.5 – 2 slower than
        =>  run in range, not at limit
A) SPEED
           – 12 x 400 or 8 x 600 or 3 x 1mile (3miles of work)
  b) later in plan
   strength wo => 10sec/mile faster than marathon (not 1/2marathon)
       – 3 x 2miles, 3-2-1 to get 6miles at pace
  c) TEMPO – Marathon pace 4-10 miles (could be 2 x 4 mile)
  d) Long run – both slow and SOS but long so take focus/difficult

Setting goals for first marathon

=hard without a PB/benchmark
=book has questions to tlook at self
= take 5k into calc -> try to beat ( tweak if good/struggle w. distance)
= Tempo workouts to prepare and gauge off workouts
= Want it to be positive
“Point of the plan is to get tired, but no so tired you get hurt”

– What about the other stuff ( strength, intervals, terrain, etc)

  = match course demands (hilly course)
 = strength as interested/needed
 = careful with speed wo on track

– Peaking / Specific phase before the big marathon race?

 = mileage pretty consistent (still 5 / week, slightly less vol/intensity)
 = don’t cut too much too soon
 = nutrition – watch matches decreased load (not as much as build week)
  = “EATING TO THE DAY”
  = ok  to ‘carbo load’
 = 3miles or 30min whatever is less day before race

Get the Book – Hansons First Marathon Step Up to 26.2 the Hansons Way

How To Find Your Why & Strength Train

Today Molly and Peter discuss a listener question about finding ‘your WHY’ with sport. Why participate if you are not trying to win an obvious world championship or if racing is becoming like an addiction? They also talk about the basics of strength training and what a strength training workout looks like.
Multiple links can be found in the show notes from today’s episode.
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) Why race if you’re not in contention for a huge win/championship?

QUESTION: 
It’s aspirational to be like them [pro riders] and I know that it is a matter of dedication, hard work, money, time and the right circumstances. I know [Peter] used to race on the international level for a period of time and have scaled it back a bit to coach others. When did you choose to say that’s enough for me? I’m having a lot of fun and am enjoying the results from the work I’m putting in and this part of me keeps saying you can go further and be better. I
Peter Posts on finding your WHY

2) Strength training in the offseason

LINKS

More episodes about Strength on ConsummateAthlete.com (use search)

How to Get Started with XC Skiing – Jenn Jackson

Jenn Jackson joins us today to talk about transitioning from summer sports to cross-country skiing and cross-training in general. This is a great episode if you have to deal with some inclement weather or you are looking for some new ways to stay active!
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:

Question for Today’s Podcast:

How are you? I hope all is well. Love the podcast, and thought you may have an answer for my question.
My CX season is winding down and I am already looking forward to skate skiing. What can I do to help with the transition to my winter sport? I was thinking trail running with/without poles and some upper body strength training. I was then thinking about the connective tissues and stretching may be a better place to start.
Thanks for any direction you can provide.
B.
——-

Jenn’s Suggested Links

youtu.be/LwU58kh5anw – striding, identifies some key angles
youtu.be/LzlGkpAL5ec – a compilation of walking and striding with some slow-mo. Lisa used to be one of the high-performance coordinators for CCC, her account has lots of videos of on snow stuff too.
https://instagram.com/p/Bo8v-gzg3Rm/ – Hill intervals w. Skiis on while on grass!

Past Episodes with relevance to Skiing

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

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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.”

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]
!