Bikes, Brewing and Kombucha – Becca Schepps

Becca Schepps is a Creative Director & bike racer turned Kombucha brewer. As the creator/founder of Mortal Kombucha, she’s based in Boulder, CO but will always be 100% New Jersey at heart.
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/ 
becca

The Show is sponsored by: HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

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Social/links


SHOW NOTES:

Let’s start in NJ: I think we met almost a decade ago racing in the ECCC, right? What got you into bike racing?
What kept you in bike racing?
Why the move to Boulder, CO? What’s so freaking great about Boulder?
You’ve been super public about having diabetes: has that made you more passionate about bikes and exercise, do you think?
In addition to her day job, Schepps is a professional cyclist for Team Novo Nordisk, a team comprised of 15 women from 6 countries, all with type 1 diabetes. Their goal is to lead the way in diabetes education, advocacy, and research.
You write about bikes a lot too: I loved this http://www.bicycling.com/training/tips/how-to-handle-getting-dropped
Can you give us some of your best getting dropped advice you learned while writing that piece?
You mentioned Mortal Kombucha was an accident?
Let’s talk kombucha: why should everyone be drinking it (i am addicted.)
Handling balancing business and hustle with athletic endeavors? — did you shift from cycling to other stuff?
You started in copywriting for mainly cycling pubs and branched out—what was that like?
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Mental Performance, Focus, Goal Setting, Visualization – Danelle Kabush

Danelle Kabush joins us today to talk all things Mental Performance. Danelle holds a Ph.D. in Social Psychology and MA in Sports Psychology. She has worked with top performers through the Canadian Sports Institute in Calgary and Victoria. As a mental skill consultant, she works with individual athletes, teams, parents of athletes and coaches to develop their mental performance.

Danelle is a consummate athlete, having competed in high-level track, MTB, and Xterra, including many years on the Luna Pro Team. She competed (and blogged actively) about competing at a high level, and staying fit as a mother.

www.danellekabush.com

danelle kabush
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by: HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

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Social/links


SHOW NOTES:

BIO  – school / work and athletic 
What is sport psych / mental skills 
Who do you typically work with? Who can use a MSC?? 
   – do you see much interest from other ‘high performers’ ? (Business etc.)
How can a masters cyclocross racer use sport psychology?  (visualization example, goal setting etc.)
Dean  Asks: 
Basically, anything that can be expanded on with respect to an athlete that has plateaued and is lacking mental motivation to be active would be helpful.
If an athlete has a big goal 8-12 months away (win nationals, fast time at a triathlon, loose 20 pounds etc.) What do they do today? (Habits?) 
What is a first step to reaching a goal? (or new years resolution). How does an athlete decide where to start?  
What are common missteps when athletes have time and a big goal? 
Is there a way to motivate daily goals or habits?  (pairing with other? reward? … what works in your experience?) 
Favorite books/movies etc.  that have shaped you as a person/professional/athlete?
Recommend a consummate athlete we should pursue? 

Sept Q&A – Pushups, Beers, Weight Loss Plateau, CX World Cups

pushup, beer, kabush, weight loss, cyclocross, Intervals

Q & A Episode with questions from the listeners. Today Molly and Peter discuss their trip to the first two cyclocross world cups and cross-vegas (and Interbike).

Topics are Geoff Kabush hitting the record for beer-50pushups-beer in under a minute (he mentions this in the episode with him a few weeks ago). We talk about weight loss after you plateau but still want more and how to do max intervals (pacing). sept qa

Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

 


The Show is sponsored by: HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


 Social/links

Molly’s Personal blog – https://theoutdooredit.com/
Tweet at us—@mollyjhurford and @peterglassford 

 


SHOW NOTES:

Kabush hilarious video for his pushup/beer challenge and grouse grind
Max effort intervals: how hard should you go
Peter article on intervals
Dealing with weight loss plateau/belly fat
weight lifting withPeter: how’s it going / what are you doing differently? coach
-= coach clance on instagram – https://twitter.com/clancelaylor?lang=en
= Laylor performance systems =-https://lpsathletic.com/
BMX Training 
 – Video of Peter riding BMX on instagram
core workouts — upper body / lower body: the myth of arm day
Cyclocross World Cup Coverage 
cx hairs twitter https://twitter.com/CXHairs
Molly on Performance Bike Facebook at Interbike

https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fperformancebike%2Fvideos%2F10155793195553804%2F&show_text=0&width=560

Optimize your Training and Health with HRV – Marco Altini

Marco Altini PhD, joins us today to talk all things HRV. Marco is our second return guest because all the consummate athletes out there LOVED the first one on HRV. A lot has changed. Marco has been busy as the Lead Data Scientist for @bloom_life (a wearable sensor to help during pregnancy) and the Creator of the HRV app called http://HRV4Training.com. Aside from work, Marco is a Traveler and Passionate Runner, detailing his training with HRV and polarized training techniques on his Instagram and Strava. 
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by: HEALTH IQ

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


Social/links

and Instagram (instagram.com/marco_alt/)

SHOW NOTES:

0) What is Marco Up to? 
2) Marco’s run training
3) What is new with the HRV4Training app? 
– Training Peaks Interaction
– new acute changes analysis that lets you investigate most acute stressors tracked in the app, not only training, but also alcohol intake, menstruation, traveling, etc. http://www.hrv4training.com/blog/analysis-of-physiological-changes-in-response-to-acute-stressors
4) Studies published with HRV (and the app)? 
  -> ecg-hrv-h7 -> do you need to use a heart rate strap to measure HRV ??
5) What can we say HRV can do? Can’t do
– measures physiological stress
– normal cond. bpdy positions
– George asks: Saw that you had Marco (HRV4) on your podcast. Wondering…. What is the relationship between fatigue and HRV?

– “use hrv to guide plan, not to make a plan”
– what is normal?
6) Things to do once you have data in the app … What are ‘bad’ things to watch for… how to use the data ?? 
  *Coach app desirable range fits here but also what can a normal user do?
7) Discussion of the 3 studies and what it helps to show/prove / move-forward? 
   -> I am curious why the high acute: chronic alone didn’t suggest a risk for injury? I suppose this is due to adapting better (i.e. HRV not disrupted)
8) Vo2 estimation -> how to setup and get it working? 

 

Learning to Jump bikes, yoga, online courses – Ryan Leech

ryan leech
Trials, MTB, Bike Skills, Skills, Aquisition, Online Courses, Business, Coaching, Yoga
Ryan Leech joins us for a 2nd time today to talk about learning to jump a bike, new updates to his skills website (www.ryanleech.com) and what life is like after trials shows. We touch on yoga, how to develop habits, whether it is possible to reach mastery in bike skills and differences between online courses and in-person coaching and instruction.
Ryan also leaves us with a code for 1 month free trial on www.ryanleech.com (use Code ‘ryan1’ )
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by:HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


Social/links

Ryan also leaves us with a code for 1 month free trial on www.ryanleech.com (use Code ‘ryan1’ )

SHOW NOTES:

Update from last time
  – time off
   – journaling style
   – what like when return ?
2) Lindsey asks:
 I would love to hear more about his tech retreat and what his time away has helped come up with this year ?
3) Skill courses update 
  – how sign up RyanLeech.Com
   – what get for membership ?
4) Carl Aks
I think a great topic is a difference between skills training with a local coach and online.
5) Elaine asks: 
Discussing potentials between competency in a skill vs mastery? Many of us get frustrated too quickly, and at the same time sponges for learning.
6) Jeff asks:  would love to hear him discuss his equipment, and recommendations for us mortals– particularly bike geometries and set up (shock settings, short vs long chain stays, head and seat tube angles, wheel sizes, etc) and how they relate to trail riding and technical skills, such as manuals, bunny hops, and wheelies. To take this further, it would be great to hear what ‘type’ of bike(s) he would recommend for those of us hoping to at least have proficiency at the techniques he is teaching online, but can only have ONE bike instead of a stable full. I realize that a lot of this is personal preference, but for the average non-pro, those preferences are often influenced by LBS recommendations, friends, pros, etc, and I would bet many of us end up struggling with some skills because of this. A pro can be amazing on anything they throw a leg over, but most cannot.
6) Yoga — changing life

Adventure Journalism, Strength & Cycling for Life – Roy Wallack

roy wallack

Longevity, Stage Racing, Travel, Journalism, Strength Training

Roy Wallack joins us today to talk about his latest book Maximum Overload briefly, but also we talk at length about his travels and experiences as an Adventure Journalist. Roy is a fitness columnist for the Los Angeles Times, the author of seven books, and an endurance athlete with many difficult races under his belt including La Ruta and the Eco Challenge.

Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by HEALTH IQ – Life Insurance for Active People

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.
WAP

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3



SHOW NOTES:

 Bio
How got into Journalism
Maximum Overload for Cyclists – Roy’s experience writing the book
La Ruta
Eco Challenge
Longevity and health of long distance cycling

 

Aug 17 Q &A = La Ruta, MTB stage races, Recovery, TSB, BCAA

q august

August Listener Questions on a lot of bike topics today but many relate back over to general training concepts, strength training, and recovery.

Donor Drive: wideanglepodium.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by:
HEALTH IQ – HEALTH INSURANCE FOR HEALTHY PEOPLE LIKE YOU!
2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen on-line

Download and view on Wide-Angle-Podium Site

Download Mp3


1) Question from Marshall about extended recovery for an age-grouper duathlete
What I don’t have mastered is recovering after a race. I totally suck at recovery.
2) I kept my eye on TSB, Someone told me to keep TSB over -30 … 
Article to learn more about TSB
3) La Ruta – Hike-a-Bike??  
Dealing with not having long climbs to train for a race with long climbs 
4) BCAA ?? are they worth it ?

Desert Running & Coffee Roasting – JAX MARIASH

CA podcast

Jax Mariash joins us today to talk about Ultra-Running, especially across deserts. She is the 2016 4 Deserts Female World Champion and the first woman to complete the 4 Deserts Grand Slam-Plus. She is an entrepreneur of Stoked Roasters and seeks adventure daily.

Giveaway: (1 winner) gift bundle including a Stoked hydro flask, beans & box of Stoked Stix 
Rate and Review, screenshot and email to molly@theoutdooredit.com (before Aug 31 2017)

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/


The Show is sponsored by:
2017 HEALTH IQ MARCH APRIL

HEALTH IQ – LIFE INSURANCE FOR HEALTHY PEOPLE LIKE YOU!

 WAP

Donate to support the show & the Wide Angle Podium Network

Visit www.wideanglepodium.com and get free stuff!


Social/links 
Website
Discount: 25% with discount code “Consummate17”
Giveaway: (1 winner) gift bundle including a Stoked hydro flask, beans & box of Stoked Stix 
Rate and Review, screenshot and email to molly@theoutdooredit.com (before Aug 31 2017)
 
 

jax run sand

SHOW NOTES:

What drew you to Ultra and entrepreneurship–is there a link between the two?

What’s up with all the women in ultra?
4 Deserts Grand Slam Plus–what is it
Why did you choose that as your big scary goal
craziest medical? / staying sane/clean?
Desert running tips/ running on sand
Favorite pieces of gear / hydration??
Fueling for ultra? Everyone talks about high fat for ultra, where are you with that?
Go ahead and send it–motto of Stoked
Started in 2014, hood river Oregon
Quick explanation of what coffee roasting is, how does it work. Different types of roasts – light dark medium
Started ultra pretty close to then–coffee in desert?
How to brew the perfect cup of coffee
How do you balance training while running a start up and brick and mortar?
What’s does a normal week look like for you?
What’s next?

Strength for Cyclists – Jacques DeVore

Jacques DeVore, Maximum Overload, Rodale Books, Strength, Lunge, Power, Cycling

Co-Author Jacques DeVore is a certified strength and conditioning specialist, a licensed cycling coach and the creator of the Maximum Overload training plan. Co-Author Roy Wallack is a fitness columnist for the Los Angeles Times, the author of seven books, and an endurance athlete.

Contest to win a copy! See Consummate Athlete Facebook Group

Maximum Overload for Cyclists is available on Rodalestore.comhttp://www.rodalestore.com/bicycling-maximum-overload-for-cyclists/B001461001.html

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2


The Show is sponsored by:

2017 HEALTH IQ MARCH APRIL

Support our Show with a Wide Angle Podium Network Donation

WAP

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.


 

SHOW NOTES:

Jacques BIO of how he found cycling, wrestling and strength training

Wrestling background, lots of weight lifting

Former coach brought weight lifting in, got hooked

Wrestled through college, but had knee issues so transitioned to cycling as rehab

Met MTB crew in LA, started riding with them–much bigger though!

Got hooked on riding in the 90s, raced for 15 years MTB and road

Why are cyclist hesitant to lift weights?
-> likely due to our knowledge coming from body building in USA
-> people think it causes muscle

-> Power meter is not a strength Meter

* Force x velocity over distance =>

Had no mentors/true background in exercise science, just reading textbooks and experimenting–gave him the ability to look at research and ask Why? And Why not?
Constant experimentation

 Maximum Overload Strength Training for Cyclists
– how is this different than traditional ‘textbook’ strength or core programs for endurance athletes?

 

Why weight lifting??

Sub maximal workouts lead to sub maximal performance — work out at a higher level, perform at a higher level
To do that, you have to break up the workout to maintain the high levels of working out. People put out less effort as time goes on at the gym , but by putting in lots of mini breaks to allow you to lift a heavier weights/haul that level of power for longer to stay longer in that zone
Rep count stays low–mini-sets

TEST APO => 12 steps / 6 per leg -> max weight can move
**ramp up with many sets to see where power drops / speed drops … explosive but just about to loose, slower out of the bottom
=> use this for your MSP set

MSP or maximal sustainable power is a big part of this philosophy, can you define it and help us understand how lifting weights can help us more then riding hills?
– the analogy of why do big gear work if strength doesn’t work?

is there a type of cyclists (crit, mtb etc.) this works better for ? any adjustments for different disciplines?
Works for all disciplines–always need absolute power being held for certain amounts of time
Varies from disciplines though: Road would focus on endurance while track sprint would be heavier and shorter

THE PLAN

 common mistakes with strength for cyclists?
– day of week/planning *same day intervals?
– warm up

 best day of week / best practices
Easiest way to explain is to not precede or follow with really hard effort. Easy/moderate day before and after.

Take time to adapt gradually!

In season, maybe that means one day early in the week

Hitting some muscles that have been inert for a long time–shouldn’t be starting it if you have important races coming up really so

 

VIDEO ON FACEBOOK -> VIDEO ON FACEBOOK -> about what is in the book 

Ironman Postmortem Episode

swim, bike, run, Ironman, Triathlon, skills, training, coaching, volume

Molly and Peter talk about their experience training for Ironman over the last year. They talk about what they liked about the process, hacks, learning and take-a-way skills and tactics you can transfer to whatever big scary event you are training for.

Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca

And Molly’s top 10 takeaways over on Bicycling.com

Please look at the www.wideanglepodium.com DONAR DRIVE to help support the Consummate Athlete Podcast – any donation will help us keep improving the quality of the show!  (THANK YOU !)


The Show is sponsored by:
2017 HEALTH IQ MARCH APRIL

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.


Social/links 

 Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca 
 
ALL Ironman posts on consummate athlete  https://consummateathlete.wordpress.com/?s=ironman
Molly’s Posts on Ironman

BEST BOOKS FOR TRIATHALON TRAINING 


SHOW NOTES:

Thank Yous – it takes a community and a lot of inputs and energy to race anything but especially Ironman. 
What was the best thing about Ironman?
   – a chance to go out west and do a few big adventures, visit friends, be a beginner
  – molly nerves/ confidence in swim
**** LINK to Peter article on BIG CRAZY GOALS on www.smartathlete.ca 
What was the best part of training for Ironman?
    – learning to swim and double/triple days. training together.
   – molly – back to a training plan, training together
What would you do differently if you did it again? 
   – open water sooner and uphill/downhill running more
   – a little harder in bike
MOLLY – interval training
Would You do it again? 
   -> bucket lists and
   -> Negatives of training for Ironman – leeway to eat sugar/badly, sacrifice in other areas of life, stress on body, stress on family
    ->
The difference between Training for Molly vs. Peter 
  -> Swim – molly build vol vs. peter build skill/ability/equipment
  -> bike – Peter focused on efficiency/position/bike while molly built time/skill/endurance/engine
  -> run – Molly had time to build volume and body adapts well/enjoys vs. Petre limited time but needed to adapt ankles/calf (more confidence in engine/endurance/running for 12hrs/mindset)
  -> prep/transition/event knowledge => Peter had more unknowns around how event worked, rearch of event day, aid stations, rules etc.
What advice would you give to a cyclist who wants to do Ironman?
  – consider if your skill and speed is sufficient before adding volume
-try and perfect short course
-> Brave athlete ->
What advice to someone with limited endurance back ground (no swim bike or run)
   – learn skills/speed
  – many local and even bigger profile sprint, Olympic, short, Xterra style TRI that will help you refine position in all sports, develop speed and avoid injury due to over training/volume.
Best Swim Advice – what really helped? 
   – get comfortable (Total Immersion and the Latest Joe Friel Triathon Bible) helped Peter
   – to get fast need to work on cadence and the high elbow concept worked well for Peter (more with Rich Pady Podcast) and Book= Swim speed secrets for swimmers and triathletes
 – get into open water asap to work on sighting, and you may like it more.