Cyclocross Training – Maghalie Rochette

Maghalie Rochette, the Winner of the 2019 Cyclocross World Cup in Iowa and the person behind #cxfever joins us today to talk about training for cyclocross, the long journey to a World Cup win, dressing for cyclocross, training for cyclocross. and of course, all things CX-Fever.
maghalie rochette on training for cyclocross
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TOPICS AND LINKS FROM TODAYS SHOW:

INTRO LINKS MENTIONED

how do you describe CX?

talent v work?

What is CX Fever — why did you start this?

Has the transition to winning been difficult? Difference front of race vs in the mix?

Top Habits/daily practices?

Do you have a go-to workout? Workout you always do?

Who do you train with? Do you and David ride together a lot?

Travel during CX is super hectic, how do you stay healthy?

Best tips for new CXers?

Favorite kind of course?

How to dress for COLD riding?

We’re coming into the new year—How do you set goals?

Indoor Training, Base, Fueling run-bike, How to Fall

Today we discuss your questions about a typical winter/indoor cycling week of training, the concept of ‘non-linear periodization’ or doing year round intensity and then look at how to fuel a big run one day, followed by a huge gravel race the next day. Finally, we discuss ways to fall better (and avoid it in the first place!)
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TOPICS AND LINKS FROM TODAYS SHOW:

FOLLOW UP FROM LAST Q&A —- A week on the trainer look like?  integrating all the tools

PC asks:  is it possible to stay fit all the time? Or should we do intensity year-round?

Book “Run FASTER” by Fitgerald and Hudson https://www.amazon.ca/Run-Faster-5K-Marathon-Coach/dp/0767928229
Joe Friel also wrote ‘fast afer 50’ which also includes more intensity similar to the non-linear in “run Faster”  and it is also a really good book/concept

Nutrition for 50k run one day and a 100 miler the next day!?!?

Comment: I enjoy your podcasts, listening to them as I drive back and forth to work. For a future Q&A episode, here’s a question for which I would love to hear your response:
What do you recommend for nutrition upon the completion of a 50 km run, knowing that it will be followed by a 100-mile gravel bike ride the following day?

how to fall better ??

Boost Your Mental Game – Sam Hale

Today we talk to Sam Hale, of Launch Peak Performance, about how he coaches athletes on their mental game.
sam hale on honing your mental game
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  • LAUNCH Peak Performance can be found on Facebook (LAUNCH Peak Performance Oklahoma) and Twitter (@LAUNCH_OK) and their website is LaunchPeakPerformanceOK.com. LAUNCH focuses on individual athletes by providing Mental Game Coaching and Neurofeedback services, and LAUNCH can custom design half day or full day seminars for teams. Contact LAUNCH Peak Performance at 918.578.9990 or visit their website to schedule your first Mental Game Coaching session!

TOPICS AND LINKS FROM TODAYS SHOW:

  1. INTRO: Mentioned Molly’s New Book – The Sponsorship Guide for Athletes
  2.          – mentioned Molly’s Gift Guides on the Outdoor Edit 
  3. Sam’s BIO
  4. mental game – mental part of their game
  5.  KIDS – when confidence lower, Build a ‘COnfidence resume”
  6. Practice long term home work  == Three R – Recognize, regroup, refocus
  7.  relevant cues
  8. Neurofeedback – in person
  9. Perfectionism and failure
  10. Goal setting – lack of clarity , smart goals
  11. Should/should not
  12. Goal setting – lack of clarity – smart goals
  13. Negative self-talk – rebuttal for negative
  14. Focus cues – plan A and B
  15. New years resolutions – weight vs. performance goals
  16. Holistic goals/training – think about who, what and where!
  17. Book recommendations

Pan Am Cx, Indoor Trainer, Nutrition at College, Fueling early runs

Today’s episode discusses:
– Cyclocross Pan-American championships in Milton Ontario
– The recent press around The Mary Cain Op-Ed regarding the troubling focus on body composition in elite sport.
– Riding and training indoors – boredom and technology
– College Nutrition Challenges
– Fueling for early workouts and races
– Training and nutrition for Menopause

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1) Mary Cain op-ed  in the New York Times. The discussion around racing weight

2) Smart Trainers vs. Old Trainers vs. Rollers and what to do inside

I wonder if you guys could discuss the pros and cons of smart trainers, regular wind trainers, and rollers for indoor cycling. For the past 4 years, I have used a plain old Kinetic stationary trainer– this experience is slightly improved by the fact that I can download workouts from Training Peaks created by my coach to my Garmin. I have been encouraged to join Zwift, but I am resisting for some reason. I enjoy pedaling along, following a workout, and simply listening to music or podcasts…but maybe I am missing out on all these technological advances that have been made of late? I’m curious to know what you guys think.

Best tip for passing time on the trainer?

Ideal time to train during the day? (Personal preference)

Transitioning from solo racing to racing with a team where there’s a team training plan?

Keeping nutrition on track as a new-to-college athlete?

Fueling early AM workouts—food seems harder to digest early AM

Training and nutrition—should it change for menopause + beyond?

Ski Jumping + Mountain Running – Sarah Hendrickson

Sarah Hendrickson is the first female to ever jump in a ski jumping event at the Olympics. She talks about Ski Jumping and Mountain Running, training and nutrition for a dual-sport athlete, as well as the choice to take a season off and what coming back to peak performance after time away involves.
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

Day-to-day as a pro ski jumper? Food and # of Training.

The First female to ever jump in a ski jumping event at the Olympics!!!

Red Bull 400 Running event

A Break in 2018 + planning to come back for 2019 season.

What does a week of training look like?

With the Olympics so far out, what does a year of competition look like?

Strength training?

Diet and nutrition? How has it changed over the years?

Active Family

Power of Passion

coaching?

inequality for women: gender pay gap in ski jumping World Cups?

Katerina Nash is Still Winning Races (Bonus Episode!)

This is a Special Bonus Episode to celebrate another year of the Consummate Athlete being with the Wide Angle Podium Network – Thanks to their support we can continue to produce the Consummate Athlete Podcast and get conversations, like this one with Katerina Nash, so that we can all learn from one of the most Consummate Athletes we have met!
katerina nash
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Post-Season To Do’s, 2020 Goals + Mailbag

In this episode, we discuss a couple of updates on past questions from listeners and what they learned, including numb hands, injuries that limit the activity you can do. Plus we discuss the season being over, taking off-season and planning for next year, including new years resolutions.
We also talk about the Wide Angle Podium Donar Drive and all the awesome benefits of that program – http://wideanglepodium.com/donate
post-season to-dos,  2020 goals + more
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

Off-Season fueling periodization and planning

Your First Marathon – Caroline Schley

Today our guest, Caroline Schley, takes us through her journey to her first running marathon.
caroline schley on your first marathon
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

  • Outdoor ed?? raft, kayak, nordic ski—what got you into this?
  • When/how did you start running?
  • Run training while traveling? (worked abroad?)
  • currently training for the 2019 New York marathon, her first 26.2 mile race
  • Why marathon? writing
  • How has training changed?
  • Hardest part
  • easiest part
  • nutrition?
  • strength/yoga/etc
  • gear?
  • mental
  • post race?
  • best tips?

Coping with Injury, Numb Hands, Workout Frustration & Starting Strength

Today we discuss your questions about
 – Hand numbness on the bike
 – dealing with an injury that keeps you from your main sport
– Getting frustrated with a workout
 – Moving indoors and/or switching between power meters
 – starting strength – do you need perfect form or instruction?
injury recovery
Please consider supporting it by:
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TOPICS AND LINKS FROM TODAYS SHOW:

1) Injured and can’t ride: How do you keep fitness (or at least avoid weight gain)?

2) Frustration indoors and/or with devices and/or with following a plan

 a) Did you change the device, or setting or switch environment? then do the workout and assess later.
 b) How would I do this outside? are you doing something odd/extra that is making this weird/more difficult than it needs to be or add more rules? (what are you saying “SHOULD” about … you “SHOULD” do more watts … why??? )
 b) If I had no data and did this workout would  I feel the same way? or would I just work hard and get it done?
 c) 80% is a passing grade. Nothing is perfect.
 d) 90% of life is showing up. Many people won’t even start … so start!

2 Power meters  – moving from outdoors to indoors

  • can use both (one on device, one on screen) but choose which you will record and guide training by.
  •  Remember  cooling and fueling

3) NUMB hand (Pinky) after long mtb ride/races

 

4) Getting started with strength training—do I actually need someone to help with form?

Chris McDougall – Burro Racing, Moving with Animals

Christopher McDougall returns to the podcast to talk about training/moving with animals and specifically burro racing, the topic of his latest book “Running with Sherman”
Checkout Running with Sherman on Amazon https://amzn.to/31WnoDt
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
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Social and Links

Running with Sherman: The Donkey with the Heart of a Hero Hardcover –
by Christopher McDougall  https://amzn.to/31WnoDt

TOPICS AND LINKS FROM TODAYS SHOW:

  • What have you been up to in the last year?
  • City vs country
  • Writing a more personal book
  • Training versus playing
  • Women being stronger than men in endurance races
  • Training and Diets in your books
  • Brought back coach eric—strides
  • Joined Instagram – Multi-tasking
  • Sherman Update: after the book and racing