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.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

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:

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.
Advertisements

Born to Run, Donkeys & Community – Christopher Mcdougall

Today Molly is extra excited because Christopher Mcdougall is on the show! He is the author of Born to Run and Natural Born Heroes, two amazing books you need to read as a consummate athlete!  We talk about all things outdoors, community, sport, and writing.

 

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.
Christopher McDougall
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:

Let’s start with your twitter bio: Author of BORN TO RUN and NATURAL BORN HEROES. Currently working on a new project with a donkey named Flower. Any spoilers on what the new book is going to be about? (https://www.triplecrownfeed.com/at-70-years-of-age-flower-is-both-the-worlds-oldest-donkey-longest-lived-equine/)

When you wrote Born To Run, what were you hoping the impact would be? What do you think made it hook people attention compared to a lot of books in the same genre?

So many people took up ultra running and swapped out to barefoot shoes (ahem Molly did both basically immediately)… How did that feel? (Did it seem like people missed the overall message?)

In both books, what was the initial *grab* for you—why those primary stories?

Of everyone you interviewed in both books, who are the two or three that stand out the most & why?

Anyone you wish you’d gotten to add in? Anyone you wish you left out?

Quickly for my nerdy edification: what does the general process look like for your book writing?

Going back to you—were you an athletic kid? What’s been your athletic life trajectory?

Which book got you in better shape?

What practices from either book do you still keep up?

What does training look like now?

What about eating? In BTR, the diets that sort of became noteworthy were largely vegan, and then in NBR, we got into foraging and being fat-adapted. Where are you now?

2x Race weekend, MTB->CX, Paleo-Vegan – July18 Q+A

July 2018 Q & A

Community in Sport – why we do it
Next episodes coming up
Q1 – How to Use Paleo Diet/Template with a Vegan or Paleo Diet
Q2 – What is Peter Eating / Paleo for Endurance Athletes
Q3 – How to race 2 days in a row – Mindset and pacing
Q4 – MTB / Road seasons … how to transition to Cyclocross?
july qa (1)

Smart Athlete 3 Month 100% MADE FOR YOU Training Plans

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:

Intro

cx dismount and mount
-> get notified of its launch on www.smartathlete.ca/cxcourse
Community – in Ellicottville
next week with Christopher McDougall
LINK BORN TO RUN
“Let Your Mind Run: A Memoir of Thinking My Way to Victory” is July & August’s Athletic Bookworm Read http://theoutdooredit.com/let-your-mind-run-a-memoir-of-thinking-my-way-to-victory-is-july-augusts-athletic-bookworm-read/

Can you eat using both the Vegan & paleo frameworks?

Vegan Paleo
  • depending on reasons can be flexible and use ‘whole-foods’ approach to a healthy vegan diet. May consider why adding in limits of Paleo of no obvious reason to. Or why not take veggies approach to paleo while still eating meat (if ok with meat).
  •   soak and sprout grains, legumes, nuts, seeds to aid
  • work with professional on testing, tweaking diet, and supplementation on b-vit, choline, iodine, omega 3 etc.

How Peter is eating? (And how is Molly different?)

Food on specific workout days  
 1) off day – veggies, fruit, meat, nuts and seeds  *this includes sweet potato/tubers but may be wise to restrict this on off days if trying to lose weight
    90min endurance – veggies, fruit, meat, nuts, and seeds
    hard or long (>90min) -> add in bars, gels in ride and likely cereal/grains pre/post ride
     race day pre-breakfast/meal (3hrs prior) – have been doing plain cheerios+blueberries+almond milk this year
Typical Meals
    Breakfast most days = sweet potato, eggs, spinach in a pan (often one/some of the onion, bacon, potato, peppers, kale, spices, avocado, nut butter for flavor and variety)
    SNacks – Not many but fruit/nut butters, sweet potato  + tea/coffee/water/ carbonated water
    lunch – sweet potato/nut butter or cereal/berries/nuts (usually pre or post ride)
    Dinner – meat, salad or all-in-one pan of meat/veggies … most days we make a Guacamole (avo, tomatoes, cilantro, lime, salt)
              *excluded are all wheat, dairy, soy, legumes, added sugar, juice, processed/frozen foods, seed-industrial oils,
Tricks  = aim for small wins vs. 100% … if today was a 30% good day … can you get to 31% tomorrow?
            = try as hard as you can to keep your home free of temptations … I am not ‘perfect’ I like treats/chocolate (chocolate milk especially!) but I just fight to keep it out of my usual places and break patterns where I end up eating (ie. if I stay up watching TV, or if I do computer work late I will be tempted to snack) … having leftovers at most meals helps with ‘convenience foods.
           = substitute for small wins => cauliflower for rice, spaghetti squash for spaghetti, sweet potato or rice cakes for bread, ‘paleo pancakes’ for pancakes, apple/nut butter for a ‘bad snack’
and more in her nutrition book:
      => FUEL YOUR RIDE https://amzn.to/2EzBUV6

Back to back race day

  •  pacing
  •  mindset
  • recovery
  • training
  • Back-to-back race days: how to pace?

MTB or Road to Cx season ?

Mountain Running & Big Air Skiing – Julian Carr

Widely recognized for the biggest airs in skiing, Julian Carr has been featured in seven Warren Miller films, developing a reputation not only for big airs, but for all around skiing. He’s received a ‘Photo of the Year’ award from Powder Magazine, won the prestigious Sickbird Award on the Freeskiing World Tour, and he holds two world records in cliff height. Julian serves as an ambassador for Protect Our Winters ( POW ) as well as The Climate Reality Project, and he’s the founder of Discrete Clothing. Most recently, Julian founded a mountain running series, the Cirque Series, which is in its third season.

julian carr

Follow Julian on Instagram = https://www.instagram.com/juliancarr/

Check out SP2 Spirulina (Molly and Julian talk A LOT about it in the episode!)


TOPICS AND LINKS FROM TODAYS SHOW:

 

how did you start the transition to MTN running? and why add to an already crazy ski career?!

what you wish you’d known for your first race?

Why start the Cirque Series

Help! Downhill run tips?

uphill run tips?

what does a week of training for mountain running look like? hills/long runs/strength/yoga?

favorite gear for long races/mtn running must haves: shoes, vests, hats, poles, socks, etc.??

fueling for long races?

nutrition: you’re partnering wtih SP2 so obviously, you care about what you’re eating. Overall food philosophy?

Why SP2? how do you use it in a day?

What’s a day of eating usually look like for you?

you also have a clothing company & serve as an ambassador for a bunch of organizations. how do you balance it all?

last Q: discrete clothing boasts the best looking beanie. how does one make the best looking beanie?

Jeff Knight on How to Be a Runner

Jeff Knight is a Lead Exercise Scientist for Under Armour; where he works to improve health and fitness through smarter exercise and technology. Previously he worked as a run coach for runners at every level (grade-school to professional athletes) but specialized in coaching adult, redactional runners.
JEFF KNIGHT ON HOW TO BE A RUNNER
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.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

WAP
Wide Angle Podium – Donate to support the show! This helps us get new guests and better audio.  Donate and get free bonus episodes and goodies! http://www.wideanglepodium.com/donate

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

twitter // @JeffKnightExSci

TOPICS AND LINKS FROM TODAYS SHOW:

1.
What’s your running background?
2.
How did you end up at UA as an exercise scientist?
3.
The biggest difference in working with the elite to adult/recreational?
4.
Biggest mistakes new runners make?
5.
Tips for correcting said mistakes?
6.
New runners rarely have coaches/people to help them: what’s the ideal way for a runner to get started?
7.
How can smarter exercise help? Favorite tools right now?
8.
Most exciting projects you’ve worked on?
9.
What’s up with Austin TX as an athletic hub?
10.
I’m testing out the new UA Hovr sneakers: what am I in for?

 

Climbing Gym to Outdoor Rock Climbing – Leslie Timms

Rock Climber and Guide Leslie Timms joins us today to talk about Rock Respect, her new initiative to help you climb outside for the first time and to continue climb with respect for the environment, access, others, and safety.  We also get an update on Leslie’s climbing, adventures, business and cover a variety of other fun topics!
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:

 

Leslie Timms is back – check out the last episode

Leslie Timms was on the show  June 21, 2016  –> Episode 10 with LEslie Timms

Website

What is rock respect?

  • How does the Gym to Rock fit in with the Code of respect?

CLIMBERS’ CODE OF RESPECT

Respect the Dangers
Respect the Environment
Respect Others
Respect Access
Educate yourself about outdoor rock climbing ethics, safety considerations and how to lessen your environmental impact at the cliff.

Climbers COde PDF – nation wide

Transition from Gym to Rock – Tips?

  • Check out ON THE ROCKS GUIDING for Rock Climbing in Collingwood Area

How was winter what did you get up to >??

Any upcoming events for ‘On the Rocks’ Guiding in Collingwood for 2018 ?

Olympics ?

new training or gadgets ?

(Talked about Leslie’s training and the YOAK and grip/forearm mobility and therapy and strengthing last time)
eva  lopez hang board   https://www.climbsmartshop.com Transgression fingerboard

books/movies?

the push by tommy
real rock tour
Sponsors @arcteryx @lasportivana @sterlingrope
@leslietimmerz @rockrespect IG
Facebook @ontherocksclimbing @rockrespect

Dirty Kanza, Gravel, Cyclocross, Yoga -Kaitie Keough

Kaitie Keough (nee Antonneau) joins us today to talk about winning the 200 mile Dirty Kanza, training for cyclocross, yoga, meditation, chickens and getting dogs (or not depending on whether you are Peter or Molly). We end the episode with some nitty-gritty on how Kaitie set up her Gravel bike for the epic adventure that is Dirty Kanza so make sure you listen right through!

Reach out to Kaitie on Twitter and let her know you liked listening!

KAITIE KEOUGH ON GRAVEL, YOGA & CX

 


DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor  www.shred-girls.com

shred girls cover

Show sponsor http://www.shred-girls.com


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:

What is Kaitie Up to? 

At a camp for u23 ladies in with Geoff Proctor ( Become a Donating member of Wide Angle Podium and the Consummate Athlete Podcast and access an episode with Geoff Proctor)

KANZA TRAINING AND RACE EXPERIENCE

  • 200 miles vs. 1 hour cx race
  • time of 12 hr 9min for kanza winner Kaitie Keough
  • Limit with HR ~80% MHR (~150bpm) but had to spend matches in first 70 miles to stay in group
  • fueling – had to change strategy to more liquid (maple syrup and iced tea) was planning to use rice cakes ( like feed zone allen lim home made)

Yoga

Cyclocross training for Katie

  • the difference from year to year?

Chickens and Dogs

KANZA / GRAVEL BIKE SETUP FOR KATIE KEOUGH

Katie used frame bag from Rhinowalk bag https://amzn.to/2KsNQPA

Katie Keough SOCIAL LINKS

Biggest Mistakes! Q & A June 2018

Today we share a few of our biggest athletic and health mistakes over the year. Guided by your questions and feedback we cover a few different areas.
  • Gear
  • Nutrition
  • Training
  • Mental Training/Psychology
  • and more!
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.
OUR BIGGEST RACING & TRAINING MISTAKES

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

2017 HEALTH IQ MARCH APRIL
This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

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 Mentioned

Peter Canadian Cycling Magazine Article 


Social/links

 Molly’s Personal blog – https://mollyhurford.com/
SHRED GIRLS SHOP STORE GEAR http://shred-girls.com/shop/
FUEL YOUR RIDE https://amzn.to/2EzBUV6
Tweet or instagram at @mollyjhurford and @peterglassford

Urban Poling – Nordic Walking – Barb Gormley

Barb Gormley talks about being a personal/fitness trainer, health & fitness writer and urban poling instructor. As Urban Poling’s Director of Education, she produces the company’s educational fitness materials. Barb has written numerous magazine articles on the benefits of Urban Poling and also presents at conferences, tradeshows and health fairs across the province.
Find out more about Barb on her website: http://www.barbgormley.com/
Find out more about Urban Poling / Nordic Walking at https://urbanpoling.com/
Rick+and+Barb+0813+7486

Have you gained access to Wide Angle Podium Bonuses?

If you enjoy the show, consider joining other listeners who have supported our show. 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!

 


DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

2017 HEALTH IQ MARCH APRIL
This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

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

Barb’s Book = https://urbanpoling.com/book-launch-the-urban-poling-ultimate-guide-to-nordic-walking/

VIDEO of Technique = = https://www.youtube.com/watch?time_continue=1&v=IJAdf2fIduQ


TOPICS AND LINKS FROM TODAYS SHOW:

1) Quick Professional Bio –
   = YMCA
  = Group Exercise instructor and Corporate Fitness … working with public
   => Year sailing and then couldn’t/didn’t want to re-enter the corporate world so went out on her own for fitness and training Marathon Walkers
  -> Urban Poling called several years -> couldn’t get a good workout, poles/DVD … then took cert. course and realized the techniques
2) Why Nordic Walking/Urban poling?
  •   why decide to try?
  • 40+ running,
  • Mandy Shintani -OT from
  • ‘Perfect amount of challenge’ – enough for those who like group exercises and routines but not so complex that someone without interest could do
  • nordic walking is like swimming/tennis … it can age with you. Intensity and speed vary
3) similarities and benefits to cross-country skiing? 
 *My introduction to ‘pole running’ was through xc skiing
  • similar but not exactly the same … and NOT like hiking.
  • hiking poles are different -> hiking poles minimize effort while urban poling whereas URBAN poles add challenge
4) TECHNIQUE 
is this just walking with poles? How does technique/instruction come into the process?
  • Nordic technique – the length should be set to marking on URBAN POLING POLE based on height
  • land poles out front with a straight arm to have a straight arm  **SHAKE HANDS ***
  •  press down on outside edge of hands
  • poles landing beside foot but angled back at 45 deg
4) Gear Needed =  Difference in Poles/tips?  
  – can you get ones that are suitable for offroad and urban settings?
  – setting the length of telescopic poles
  •   rubber boot tip on pole + a rubber handle
  • poles will telescope (get longer/shorter)
5) What are classes like?
  = GTA classes at Mt. Pleasant and High Park -> what do these sessions look like?
   = mix of social, technique and walking adventure!
  =  some calisthenics
  => Double Poling exercise with Nordic Poling  – both pole landing and big push
6) Certification courses– who is the ideal instructor to come to these courses? (clientele they work with, area they need to work in etc)
      = 1/2 day and online course to cert
7) Common Mistakes in Poling? 
  = 1500 cert instructor will say keep your arms straight with a pendulum swing from the shoulder … don’t shorten the leaver.
   = ELBOW’s get a break today
   = HANDS TO handshake position and  thru so that hand is to thigh or past (all the way down)   => This informs and is affected by stride
      = dragging poles behind you … pickup poles a bit
9) How to look/feel prepared your first time poling? (how to not look like a newbie!) 
  =  don’t bring your xc ski or dh poles!
  =
10) What’s next for you, the fitness industry and/or poling? 
 = ultimate guide to nordic walking -> working on revised edition =>
  = Activator pole for those will balance and stability issues =>

Basketball to Cycling Life – Hanna Muegge

Hanna Muegge talks about making the jump from German National Team & Division 1 collegiate basketball player, to Geographic Information System (GIS) Analyst and Pro-level cyclist.

 

HANNA MUEGGE ON THAT CYCLING LIFE

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.


Show Sponsor

2017 HEALTH IQ MARCH APRIL

This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

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:

In the brief span of four years, Hanna “Moogy” Muegge has made the improbable leap from German National Team & Division 1 collegiate basketball player, to Geographic Information System (GIS) Analyst and Pro-level cyclist.  Her journey to the bike is the result of perseverance, determination, and the discovery of natural talent.  While working for the municipal planning agency and exploring her creativity creating maps and analyzing data, Hanna is now focused on winning a National title and finding her place on the German National Team.
Hanna was raised in south-west Germany in the beautiful city, Tübingen . The oldest of three, and part of an incredibly athletic family, she excelled in a variety of sports while growing up including rhythmic gymnastics, track and field, and basketball.  After moving to the U.S., and completing a double major in Biology and German at Bradley University (IL.), Hanna followed her passion for protecting the great outdoors and received her Master’s from the Middlebury Institute of International Studies in International Environmental Studies, with a concentration on Ocean and Coastal Resource Management.
After three amazing internship experiences in Germany, El Salvador, and the Island Nation of Palau, Hanna realized that her passion had always been to better the lives around her. Having grown up in areas with superb public transportation, she aims to use these experiences in helping improve the local transportation networks around her.
Hanna is a resident of Monterey, CA.  In her spare time, she diligently trains to become the best cyclist she can be together with her training partner and boyfriend, Chris Cain.  She loves to whip up delicious entrées, garden, take photos, and have fun with her friends and family on the Monterey Peninsula.