Fueling in Heat, Race Season CTL, Fading

Today we answer your questions! Get your questions in for the next Q &A using the contact form on http://www.consummateathlete.com
Topics Covered:
– Fueling in the heat
– Cyclocross bike fit + numb hands 
– Fueling after Late night training
– Race season Training Load Decrease, Will I lose all my fitness?!?!
– In season strength options
– Is it bad to Fade in intervals (or races?), when to fade when to go steady?
fueling in the heat, CTL, interval efforts + more
If you enjoy the show, please consider supporting it by
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TOPICS AND LINKS FROM TODAYS SHOW:

  1. Choosing your food/fueling in hot weather?

Food for when it’s hot on the bike that won’t melt (that aren’t gels/chews)
—How to change food/drink as temps rise
  1. CX fit makes hands numb

Hand tingling/numbness on CX bike not on touring bike
  1. fueling TRAINING AT NIGHT ???  milk + fruit

  1. Not training as much during the week

– I have noticed that my CTL score has gone down a bit in the last few weeks. I just wanted to make sure that I was putting enough efforts and that I am where I should be?

5. During weight/core sessions, as I progress, should I keep reps at 12 and increase weights or focus on doing more reps with the same amount of weight? in season

6) with intervals (or races) is it better to have the last one be the best or better to have it be the worst?

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The Latest Performance Science – Dr. Marc Bubbs

Today we hear about the Latest Performance Science from Dr. Marc Bubbs. A Naturopathic Doctor, Speaker, Performance Nutrition Lead for Canada Basketball and former Strength Coach. Dr. Bubbs advocates for achieving your performance potential and maximizing your health by optimizing what you eat, how you move, and key lifestyle factors (e.g. sleep, stress management, etc. 
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

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TOPICS AND LINKS FROM TODAYS SHOW:

What you have been up to in the last week ?

– Canadian Basketball

“Human First” paradigm

  • -frequent illness is incompatible with elite performance

busy people how have it all?

  •   what is the goal? What is the most important???
  •  Fueling – link to Bubb’s Fueling Protocol ->
  • blood glucose – lower for the elite -> fasting glucose –
  •  ‘athlete microbiome signature’
  • intensity predictive of species of the microbiome?
  • 50 food challenge – try to have 50 items in the week –
  • 14 day build

 

Strength and Endurance vs. Health

  • Should endurance athletes, especially aging athletes to lift weights?
  • Best strategy around strength if someone is endurance focused but also wanting to protect against illness/aging?
  • Muscle and Polyphenol

Body Composition

  • A mistake most people make is trying to improve their performance while trying to get leaner.”
  •  how can someone who is overweight but wants to pursue sport can reconcile?
  • Carbohydrate periodization for endurance training and how glycogen acts as training regulator… important for the recreational athlete

Emotional Intelligence

 Leadership –

Recovery Fuel, FOMO, Imperfect Training

Molly and Peter discuss several questions today – thanks for your questions and comments!
Discussed today: 
– saddle issues on the trainer
– Fueling recovery in the hours-days after big workouts and races
– FOMO – missing out on big training + social media
– Getting lightheaded/bonking on MTB but not road?!??!
– How to train when weather or context (hills etc) not perfect
eating for recovery, training imperfectly, fomo
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b)Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

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TOPICS AND LINKS FROM TODAYS SHOW:

Saddle area numbness on the trainer


Eating for recovery – post race/day after


80% is a passing grade


Training when sick

  • neck check – fatigue/function off bike as a guide   (motivation, energy, sleep) ->
  • worse then yesterday?
  • HRV  / HR ???

 FOMO

– fear of missing out while you do your training or while you recover
– Not taking rest days and jumping into every group ride/weekly race derails many well-intentioned racers.
  • strava and instagram –
– Molly’s coach David Roche wrote a F.O.M.O. article that

trouble with energy on mtb rides but not road/gravel

Adventures, Pain and Mindset – Rebecca Rusch

Rebecca Rusch joins us to talk adventures, endurance and how to go long.
– Rebecca’s Core Values
– Gear and strategy for gravel and long adventures like Iditarod, Kanza, and Leadville
– Mindset and Mantras
– Feeling unprepared for big adventures
+ more!
rebecca rusch
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

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Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

1) Rebecca’s Core values from her website

RISK – REWARD / PASSION – PAYOFF / GIVE-GET / LESS-MORE 

2) How does Rebecca get things done!!?!?

 

2) How Rebeccas prepares for a crazy adventure like Iditarod!

3) Blood Road

https://www.redbull.com/int-en/tv/film/AP-1QDWFF5G51W11/blood-road

 

4) The Nickname the Queen of Pain

5) Gear Mentioned

BIKE SETUP FOR THE ARKANSAS HIGH COUNTRY ROUTE =  https://www.instagram.com/p/BxJKbveH7xh/?utm_source=ig_web_copy_link

 

6) Best tips for tackling a gravel grinder?

7) QUOTE From Gu-Energy Labs Podcast -> ‘we are never as prepared as we want to be for something big, so I say to people go to the line. Throw your stuff in a bag and do the best you can. Sometimes you just have to try. Sometimes good enough is good enough.’

https://guenergy.com/pinnacle-podcast-dirty-kanza-350-xl/

8) Upcoming Events and Links

Training with Power – Hunter Allen

Coach Hunter Allen joins us to share the latest in training for cycling with power. This is a deep dive into cycling training and pulls from the new 3rd edition of Training and Racing with a Power Meter.
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

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Social and Links

 


TOPICS AND LINKS FROM TODAYS SHOW:

What is Hunter Up to?

New Power Metrics – Can you take us through a couple of the metrics? ( mFTP , FRC and TTE?) 

  •   WKO+ = https://www.trainingpeaks.com/wko4/
  • Coggan Power Levels ( zones ) over FTP not everyone the same
  • Power Profile – Phenotype
  • mFTP – power quasi steady state ~1hr
  • FRC – Functional Reserve Capacity (anaerobic capacity, vo2, Pmax ) work above FTP (in kilojoules) *like a NOS button*  14.2 … move decimal for 1400 watts for 10 sec or 20sec for 700sec ***recharge back under FTP – understand depth into strengths and weaknesses — fatigue = lower
  • Pmax – Neuromuscular power (ability to contract quikly and with most force) –> this is one pedal stroke (left/right) NOT 1 second (due to sampling error)  – test 3 small/big ring sprints
  • TTE –

The book has some new plans and workouts focused on raising FTP … any secrets you can tease?

  •  triathletes – swim and run
  • masters  – time constained = workouts sweet spot w. bursts – 2min sweet spot then burst at 120sec for 30sec (for 20-40min)
  • how to peak

The Art of pacing – How can power meters be used more effectively to pace triathlons and steadier distance cycling endurance events?

  • goal of bike leg to go as fast as you can and still run as fast as you can (not walk?)
  • slow pedaling  – force affect run
  • quadrant analysis  –
  • Methods to test power duration and pinpoint weaknesses in a variety of race distances ( Do you find that many athletes end up with a TT profile?)

LISTENER QUESTIONS

Hey Peter, excited to listen to the latest CA pod! My question revolves around having a powermeter on one bike (or an indoor trainer, as most folks do now). If you have a handful of bikes and only one with a PM, how does this play into logging trends in fitness over time? TSS will almost always “read” higher than hrTSS for anything but a TT-like effort. How do you consolidate both to make it useful information?
  •  use other factors as well (HRV)

SOCIAL

Imposter Syndrome, Training in Race Season + Bunny Hops

Today we discuss your questions:
– Dealing with Imposter Syndrome at races/events
– How to train during race season?
– How to figure out what to do with all the Pro ‘advice’ and studies?
– Bunny Hops?
imposter syndrome, race season week planning + bunnyhops
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


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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:

1) First races of the season for us!

—> any lessons?

2) Shred Girls – Molly’s New Book is OUT!

3) Molly has been on podcasts – check them out!

 

3) Imposter Syndrome

That feeling when you race with people that have better results/finishes/higher category.. I think. “what am I doing up here?” Or “I shouldn’t be up here”..
What, if anything besides thinking positively, can I do about this?

4) How to Train during race season?

 – Now that we’re into the racing season I have no idea what I should be doing between races and to maintain fitness
recovery and not to many races!

5) Should You Do What the Pros Do?

I’ve been reading a lot of pro training and nutrition diary articles lately—should I follow their plan?
  • What is Your Point A and Point B ? (where are you now, where do you want to go)
  • You are likely not at zero – you have experience – train for an extended time!

6) I’ve been having trouble figuring out bunnyhops, help!

7) Molly has been on podcasts – check them out!


Shred Girls is now out – on Amazon or at Your Local Bookseller

Advice from 5 Amazing Female Athletes

Today’s episode shares top advice from top female athletes:

Katarina Nash – Structuring your year and finding balance by mixing your focus

Hannah Rae Finchamp – Getting over ‘Perfect ” Shed that expectation that everything is going to be perfect.

Kate Courtney – Conquer new obstacles, ride your own pace and fueling.

Danelle Kabush – Goal Setting and Visualization

Ellen Noble – How to look at a bad race, setting process and outcome goals

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


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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/

Links to the full episodes used in today’s episode 

Katarina Nash – Structuring your year and finding balance by mixing your focus

Hannah Rae Finchamp – Getting over ‘Perfect ” Shed that expectation that everything is going to be perfect.

Kate Courtney – Conquer new obstacles, ride your own pace and fueling.

Danelle Kabush – Goal Setting and Visualization

Ellen Noble – How to look at a bad race, setting process and outcome goals

 

Getting Your Kids on Bikes – Katie Macarelli

Katie Macarelli talks to Molly today about parenting, getting kids into cycling and interested in the outdoors and being active.
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


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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:

So if you’re hoping to help a younger girl get started riding bikes, read this first:
MAKE IT FUN
MAKE IT NORMAL
PRACTICE SKILLS TOGETHER
KNOW (OR CONTINUE TO LEARN) YOUR CHILD’S LIMITS
TALK WITH YOUR CHILD…MORE IMPORTANTLY, LISTEN
Bleeding and bruising is ok
EXEMPLIFY JOY

Motivating Your Workout – Simon Marshall

Today we interview Simon Marshall a Sport Psychologist and co-author of the popular book ‘The Brave Athlete’. We talk about different ways to motivate your workout and when you should pull the plug on a workout.
Get the Brave Athlete = https://amzn.to/2J3ch4V
motivating your workout with simon marshall
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:

  • How to persevere against lower motivation  – Tactics from the pros and the scientific explanation
  • Using Music to your advantage
  • When to take a day off

 

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
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:

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)