The Consummate Athlete Podcast Guide to Training Like Wonder Woman

Resident comic nerd Molly here! So, I went to see Wonder Woman last night, and naturally, as someone who loves the whole Consummate Athlete lifestyle, it got me super motivated to train. And that led to thinking about how to train like Wonder Woman. I started flashing back to some of the rad guests we’ve had on the show, and thinking about which ones would be the most relevant, and get me the closest to Wonder Woman-levels of fitness and skill.

(If you haven’t seen it, watch the trailer here!)

Pretty rad, right? So, let’s talk about training like a superhero, and get inspired!

How to Parkour with Adam McClellan

Of course, I have to open with Parkour. All the crazy free-running that happens in that movie immediately made me think of Adam and the couple of sessions that I’ve had with him, and some of the great advice he’s given on the show!

Peak Performance with Steve Magness & Brad Stulberg

These guys are brilliant, and so is their book. (Get a copy here.) While they might not teach any Wonder Woman-specific skills, if you’re doing any kind of training while mixing it with regular life (or, in her case, trying to stop a war and learning about the world of man… I’ll stop being a nerd now, I promise), this is a good one to listen to.

How to Start Obstacle Course Racing with Lindsay Webster

I kind of think Lindsay might actually *be* Wonder Woman, to be honest. Schlepping heavy weights like they’re nothing, bouncing over obstacles, racing for hours on end… Yeah, sounds about right. This was a super fun episode to record, and even more fun for me to re-listen to so I can steal some leaping-buildings-in-a-single-bound advice.

(Want a guy’s perspective? It’s also worth listening to our earlier episode with her husband,  OCR World Champ with Ryan Atkins!)

How to Run a Marathon with Aimee Shilling

Hey, you don’t get to comic hero level without an endurance base, and Shilling is the woman to talk to about that, since her marathon-running schedule is absolutely insane.

Self-Defense & Awareness with Krav Maga with Dan Gador

Those fight scenes don’t just happen, they take a ton of work. I personally loved this episode—and am so intrigued by Krav Maga—because it combines the stuff I was interested in with MMA with a bit more of a self-defense “I can actually kick your ass” side. And the basis isn’t kicking ass, it’s being aware of your environment. Not unlike Parkour, honestly.

How to Get Strong with Power Lifting with Robert Herbst

I mean, that tank didn’t lift itself.

How to Swim with Total Immersion Swimming

One of the early scenes is Diana saving Steve Trevor from the ocean. Now, I’m a good swimmer and this episode was a really interesting one for new swimmers, but I’m not sure I could pull a guy out of a plane 50 feet underwater. But next time I’m in the pool, I might try to touch the bottom in the deep end. Just for funsies.

Erin Taylor on Why You Need Yoga in Your Life and How to Hit Reset

Watching some of the fight scenes, especially the ones where the Amazons are just practicing, made me feel super self-conscious about my extreme lack of flexibility. Erin Taylor’s Hit Reset and Jasyoga is perfect because it’s yoga tailored to those of us who are more athletic, and less inclined to get serious about a true yoga practice.

Rock Climbing with Leslie Timms

A couple of the scenes in the movie centered around rock climbing (or tower climbing, to be more precise). And I don’t know any other woman I’d want giving me advice about climbing other than Leslie Timms, one of the top women climbers in the world and an all-around badass.

It’s pretty cool to realize how many episodes we’ve done that can all speak to this idea of being like Wonder Woman, but I guess I shouldn’t be surprised. Really, if you dig on mythology, the Amazons were sort of the first Consummate Athletes, so it makes sense.

Get training! (And let us know in the comments if you liked this article!)

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Mobility – Brad Cox

brad cox
Brad Cox is the CO-CEO/Founder of Acumobility ( an education and mobility products company founded by him and his wife Dr. Sonia Pasquale). He is an Orthopedic Acupuncturist/ Movement Specialist/ Lecturer and Coach specializing in treating elite Strength and Endurance Athletes.
ACUmobility stands for Assess Correct Unify Mobility and we will learn more about this process today on the show! 
Get 10% off all Acumobility products with code ACU10


Brad Cox is the CO-CEO/Founder of Acumobility ( an education and mobility products company founded by him and his wife Dr. Sonia Pasquale). He is an Orthopedic Acupuncturist/ Movement Specialist/ Lecturer and Coach specializing in treating elite Strength and Endurance Athletes.
ACUmobility stands for Assess Correct Unify Mobility and we will learn more about this process today on the show! 
Get 10% off all Acumobility products with code ACU10



Intro/ Sports you have played
– power lift, kettlebell, hand to hand combat,

Education and business how did you get here.
-wildlife biologist degree training kung fu with an older man who was a ‘bone-setter’
– broken knee cap in rugby told wouldn’t heal,
-> worked with master on assessing/correct or movement dysfunction
– decided to do Chinese med/eastern med masters degree
– met his wife
– biodiversity- use concepts from wildlife / context

– athletic populations – meditation, mental concepts,

Windows of development – don’t waste your 20s

What is mobility
– highly misunderstood
– flexibility = ROM
– mobility is the ability to stabilize thru ROM

ACU – assess correct unify Mobility

Ex: deadlift
Assess for yourself ->
Correct – not passive, targeted
Unify – key to train movement pattern (workout)

Thoracic mobility -> affect overhead , breathing, running etc .
-> 2 balls between shoulder blades then do glute bridge vs. simple roll upper back
-> also windmill arms and squeeze balls
= work tissue and prep for training/
Acumobility stands for: Assess, Correct and Unify your Mobility. By understanding your mobility imbalances and then implementing a corrective exercise strategy including active mobility, we re-pattern your movement to help you move better!

Always need mobility? (i.e. do you do it every day for ever?) 
– should improve over time or not doing something
– sit too much cement pattern – 10min help?
– cyclists stuck in flexion/ quad dominant
– can’t be passive to be effective, targeted
– high stress, high-intensity sport, sedentary

Nervous system
– can use trigger point aggressively and short term / can use to activate for training (5reps on a spot)
– breathing and watching can relax into the stress
– uncomfortable
– if very stressed athlete then would go more relaxed
– TOO HARD? 7/10 pain scale, should be uncomfortable

Lava Magazine
– weekly series – problem-solving for endurance lifting
– official partner for Spartan Racing

Injury patterns in cycling vs OCR

TOPO Athletics Running program by Acumobility (assessments) 
– free corrective

What is roller/massage doing?
– not breaking up scar tissue
– can’t mechanically change tissue
– it is a nervous system response to pressure
– why the movement and lifestyle is important

Common mistakes

How to start today cyclist?
LAVA Magazine Mobility Tag
– upper body/thoracic ext – ‘sphinx pose’
– hip ext
– hip int rot
– hip ext rot

Lunge -> squeeze butt and get to neutral

Time for mobility / self-care?
Try to pare down the amount of time you are spending on mobility and prep to less than 10 minutes, but really make those 10 minutes count!!!

What are some common mistakes you see in how we deal with back pain?

the book you would recommend to become more like you / follow your path
* big reader
-> Gray cook – movement (see book on amazon)
-> John Beverly coming out with a book on running stride (amazon link) + (and we will have John on the show soon!)

Jayme Moye – Writing About Adventure

Jayme Moye writes about human-powered travel and exploration—by foot, ski, bike, and paddle. An adventure news correspondent for Men’s Journal, her work also appears in National Geographic, Travel + Leisure, New York, Runner’s World, Bicycling, Backpacker, 5280, and Rock and Ice, among others.
In 2014, the North American Travel Journalists Association named Jayme the Travel Writer of the Year. Her stories have been anthologized in The Best Women’s Travel Writing and Vignettes and Postcards from Paris. She is the co-author of the best-selling adventure epic On the Nose: A Lifelong Obsession with Yosemite’s Most Iconic Climb.
jayme moye

This Episode is sponsored by Shred Girls
Don’t forget to 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


@JaymeMoye on Instagram + Twitter


  1. we are fellow American ladies turned Canadian residents: why BC?
  2. That’s a TON of Palmares: what’s your favorite style of adventuring?
  3. which came first, writing or outdoors stuff?
  4. which sport is your favorite to do?
  5. to write about?
  6. the most exciting story you’ve worked on or an adventure you’ve been on?
  7. people always ask me how to get my job, so… how do you get your job??
  8. how do you approach when someone wants you to cover something totally outside your normal realms?
  9. tips for new skiers?
  10. tips for bikers?
  11. tips for paddlers?
  12. tips for climbers?
  13. ON THE NOSE w. co-author, with Hans Florine,—what’s it about, what inspired it, how can people get it?

Q&A June ’17 – Threshold, BC Bike Race, PSI, BikePacking

Key Words: Threshold, BC Bike Race, PSI, BikePacking, Crossfit

We are into June 2017! Today is a collection of listener and client questions. Most are bike focused but several topics with strength, mobility, preparation and general health concepts discussed.

Find links and shows notes at www.consummateathlete.com

The Show is sponsored by www.shred-girls.com 
This episode is brought to you by www.shred-girls.com -> A new non-fiction book for young females about being awesome on bikes.
Don’t forget to 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


What tire for a gravel based Mtb race? 


Hi Pete/Molly,

I am planning on competing in the BCBR stage race. I have a little over a year to train and would love some insight. I did the race in 2014 but I hit a wall on the 5th day. I finished in the 60s last time. 


Hello I’m a 57-year-old man lone cyclist wanting to travel from Fresno California to Morro Bay California …l don’t have a plan or have a guide on how to prepare for this where to start


-Determine what workouts are the best leading to a race
 a) event specific , equipment/gear/pacing/nutrition => Boosting confidence
  b) reducing volume/fatigue as event approaches, typically moving to more intense or ‘anaerobic’ intervals
  c) consider work capacity to improve the ability to recover (make every day like race day …)
  d) experience will guide this (I prefer 2 – 2.5 min and some tempo …)


Workouts to increase FTP?
=> Ride at ftp … likely longer and easier than you think.
Tips on how to measure my rivals and know if I am going too hard too early My limiter is my need for long recoveries.
After a hard race I am very fatigued for at least 3 days, and don’t have energy not even to do yoga


What do we think of CrossFit? 
       *Phil Maffetone article on risk:reward of intensity training generally https://philmaffetone.com/research-paradox/
It is hard to beat the camaraderie and community so embrace those aspects more than lifting heavy/fast (at least in first few years) … it is a new sport so be a beginner.


We talk CrossFit in a few past episodes:
Steve Neal – How to ride bikes fast without riding bikes  https://goo.gl/gRrnYY 
How to Row – Sara Hendershot – https://goo.gl/F9p11B  
 Skiing, Shooting, Biathlon – Daniel Markert –https://goo.gl/uyRyqj


Many endurance or high-intensity athletes get a lot of intense training in sport so may be better biased towards strength ( 3-5 good reps then go home) 


  => episode on strength with How to Get Strong with Power Lifting Robert Herbst –  https://goo.gl/iepAko is pretty good as well for more of a strength approach.

Cyclocross, nutrition, yoga, running – Mo Bruno Roy

mo bruno roy

Retired Pro CX racer Mo Bruno Roy joins Molly today to talk about her journey in CX, massage, running, relationships, yoga, ultimate frisbee, vegan diets and more.

The Show is sponsored by Shred-Girls.com 

Don’t forget to 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!) 


12 years, 300 races, five national podiums and 41 wins. Mo Bruno Roy has had one hell of a cyclocross career, and no one is more surprised by that than her. She started racing as a fun replacement for her days of running competitively, but it quickly became a major part of her life: a part-time career, a hobby, and a community. Now, the yoga instructor and masseuse is ready for the next stage in her life: riding her bike for fun, not work!

  1. You’ve had a lot of “seasons of sport”
  2. Where are you now?
  3. Running—favorite distance?
  4. what made you shift to Cyclocross?
  5. best beginner tip?
  6. when did the yoga practicing/teaching start?
  7. how has the transition been?
  8. yin yoga, what is it and why do we need it?
  9. has yoga helped keep you in sport?
  10. Part of an active couple—how has that dynamic shifted over the years, esp. now? (you’ve always taken turns?)
  11. nutrition talk: how did you handle being vegan—and eating really healthy as a vegan—as an athlete?

How to Triathlon – Rich Pady

Triathlon, Ironman, Swim, Bike, Run, Training, Coaching

We are joined by Triathlon coach Rich Pady today. Rich is based in Orangeville, Ontario and has helped many Triathletes reach their goals in all distances of Triathlon. An exceptional Triathlete during his own career Rich shares his experience and those of his coaching clients in this episode.

CA podcast

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:


SHRED GIRLS – Molly’s new book fiction book for young ladies

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


Head Coach Healthy Results Training since 1998 and Assistant Coach for Orangeville Otters Swim Team. I’ve worked athletes of all levels.




1) Bio – what has your journey been in Triathlon as an athlete ? 

=> 14years old as dare, half marathon run (was a good all around athlete before, liked distance)
 -> saw a brochure for tri at event – challenge from sister – enjoyed, but wakl ran the
 -> joined local swim team, by 18 years tried to qualify
 -> 1989 2nd at nats, made nat team -> New Zealand
 -> pro at 20 years old ITU ,
  -> 2000 ironman, 2002 lake placid qualify for kona (heat and wind)
 -> 1998 started coach business
  -> 2004-2007 took break for daughter
 -> 2007 back in with Charity (POGO for kids Leukemia)
 -> 2009 for age group Kona (Lisa Bently coached )
 -> Google accident at Welland -> VIDEO , collision with car
 -> 2011 tried to come back, 2012 ontario series (Won)
 -> Kona for 40 bday 2014 , and retired and went to MTB / Xterra


   – how did you get to coaching and what have you and your athletes accomplished over the year? 
– Kona- then got mtb and got skill sessions w. peter
-> swim expert, now coaching purist swimmers, kids
-> originally as a run coach
-> came to swim late (14 years old)
‘how to triathlon’ 


2) Swim – for most age groupers/adult onset swimmers what is your process for taking them to first distance triathlon? 
– older swimmers – what getting ready for? ironman, it’s not a big deal but lots of fatigue from 3.8km => EFFICIENCY
           => Example – run before bike will fatigue, swim will fatigue you
        => need mileage, need technique
-> water – 95% of effort is overcoming resistance – little change in position is big difference (like golf more than run/bike in many ways … lots of drills, practice off of the ‘course’) … not


– drills to do for sure?
fins => allow for body position, not speed. kick properly (esp. guys)
  -> if can’t focus on drill then fins help
   *pull buoy don’t use much if tri (not work on kick/streamline)
kicking -> 2 beat, … most never do 4 or 6 (ITU use 4 often)
  -> 1 beat need excellent form
stroke rate -> new often have slower, just like newer cyclist ~50-60rpm, need to bump up
   – shorter levers (arms/legs) can go faster
  – faster for open water, pool slower stroke rate … steady effort.
  – want 60-70 generally
– goals for pace, distance, sessions per week? 
    – 3 workouts
 – skill day – drills and skills, 25m at a time w. 25m full swim
 – high intensity day
  – endurance swim – length of swim w. some change in pace , 38 x  100m (1 med, 1 easy, 1 hard)
                     – or 75m steady, 25 fast for distance


> Sighting 1 per length -> eyes/chin to water level , pattern stroke to look (where.when)
                         ***spot terrain / higher land not buoys so can look up,
full distance swim good/needed in prep -> yes
   -> get in open water as well
3) Bike – 


– Is there a workout you use often? 
Jasper Blake – final build 7hr on Wednesday (aerobic) time in saddle
              – 2 days later 180km race pace
       – need to do it with tired legs


16 weeks out – need to be perfect so need to be ready to work for them 
  – build and get ready for last 10 weeks
  – work on weakeness
– how important is the volume of workouts? 
    – most people avg power of sunday rides (if done steady)


– How do you advise pacing ? are there commonalities
   -70% FTP common among age-group
   – normalized power helpful
  – don’t chase wattage , long downhills / uphills -> Heart reat helpful here
  – wattage and heart rate in heat change –


IRONMAN IS A DAY OF PATIENCE – Don’t need to do anything special


After a tri bike what are main aero accessories you advise? Best bang? (Helmet?wheels? speed suit?) 
-> specialized ‘Win Tunnel Videos’ ->
-> disc is fast until mega cross wind,
-> don’t forget hub rolling resistance
-> Helmet huge as long as in position


4) Run
if can run your Sunday long run chat pace -> reality is most run 5sec slower than long pace in race


– What is your philosophy for run training, it seems that Tri coaches fall on one side or the other as far as volume, intensity, risk:reward? 
  – heart rate-> heat effects


– drills or speed-work


– pacing? what to be ready for? 
   -> strength over speed -> sustainability – do hill intervals,
-> downhill running?


5) Accessory – strength? Core? Plyo


  – where do people fit this stuff in!?!?!
=> basic core / full body
=> base to more functional
=> speed velocity plyo bands-> power
=> older athletes especially -> failure due to camp, strain, injury, knee -> stability, athletisism, strength etc.


Transition zone practice? Tips? goal time? 
=> keep moving, don’t sit
 => in and out, efficiently -> make sure comfy
=> shoes on bike will help with chaos
=> ok to change to kit


Peter’s Question 3 months out: 
-> Goggles – fogging? Recommendations? -> try smaller goglle,
  -> 2 weeks before get goggles , don’t touch inside
  -> vorgie goggles (lense better, anti fog better)
 – get what pay for


-> HealthyResults.ca
-> lake placid and Collingwood clinics, swim clinics in Orangeville, famous in Vegas camp

Peak Performance – Steve Magness & Brad Stulberg


 Steve Magness and Brad Stulberg join us this week to talk all things Peak Performance. They have written a book (called Peak Performance due out June 6, 2017) talking about ways we can achieve our best performance in the office, on the field, in any competitive field.
We dive back into sleep (remember that episode with Amy?) and we talk about how principles from sport (like periodizing our stress/recovery) can help boost our performance at work and in our lives.

The Show is sponsored by:

SHRED GIRLS – A new fictional book by Molly Hurford for young ladies who like bikes!

Pre-order now for June release -> Shred-Girls.com
Don’t forget to 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 



Steve – coach college and pro runners, 2016 Olympian, had top athletes in worlds and Boston Marathon.
– known for asking questions and using questionnaires with his own athletes

Brad – a writer, started in Mackenzie working with top performers. Saw corporate stuff would work with athletes and vice versa. Writes for New York Times and Runners World Magazines.

 molly bicycle article “I tracked my sleep for a month and is what happened”


1) bio

2) how did book partnership happen? 

steve- knew via twitter, send an email about writing a book and turned out they both were intending to do a book on the same topic.

3) easiest and hardest part about collaborating

– easiest – another person to run things by.
– hardest – to let go of ideas
– a writer needs to have some ego to put something out

– easiest – writer’s block- pass it on
– hardest – not married to any idea

4) sleep
– it is when you get better. rebuild the stores
– drugs try to increase much of what is max during sleep (HGH / testosterone etc)
– increasing marginal returns -> extra hours pack a lot of benefits (ie. more after 8hrs)
– if delay going to sleep the body doesn’t start the natural hormone
– melatonin ? – not sleep aid but a trigger. Timing is important. At the wrong time it can delay quality, delay onset. Time it with 1-2 hrs before bed as natural light decreases (sunset)
– don’t use chronically. Save it for the time change.

– lower hanging sleep helpers => caffeine intake, screens before bed, sleep with a cell phone in bed.

– mindset shift –> we get excited about big workout or project but put same focus/excitement for sleep.

What is good sleep?
-> molly bicycle article “I tracked my sleep for a month and is what happened”
-> new york magazine- sleep trackers cause worse sleep article

-> feel well rested and not falling asleep and can go to sleep and fall asleep.

-> snooze button – book talks about falling asleep without an alarm. Be against smooth, the extra 15 min isn’t restful.

5) Sleep Hygiene
– get natural light during the day – get outside
(Circadian rhythm and melatonin cycles)
– watch exercise before bed
– ideally caffeine out at least 6hrs before bed
– no other activities in bed (emails etc)
– no booze before bed (not deep sleep, poor quality sleep)
– blue light exposure – 4 hrs before bed
*F.Lux and night-shift
– cell phone out of the bedroom (angst/nerves)
(Try notebook for ideas/ thoughts)

6) alternating hard: easy in life and traininG
– routine
– growth moments
– hard-core athletes motivated to work, but very hard to rest. Elite marathoners and CEOs all want to grind away, step back and achieve more
– hard work needs to be focused, needs a point
– schedule rest? Programming rest (not a number but emphasis on recovery, sleep hygiene practices)
– track sleep by asking how tired? How much quality sleep?

7) Burnout
– stress + rest = growth
– if you get close to the line, easy to go too far.

8) purpose, goal, why?
– have a why. Don’t ‘just go thru the motions’
– Try to ask why you compete?
– if not pro?
– 2 main reasons
A) external validation (result, social etc) risky
B) internal (feeling, community, confidence)
– process oriented – try to engender the processed oriented
– how to change a mindset? Tough but education and second to change story tell them.

9) how has this book helped you.

Brad – sleep,
– having a why (writing as performance)
– enjoy the process
– working in chunks (90-120 min writing)
** always exceptions

Steve- create your own way/spin to accomplish these things
– be in your own head (meditate) on runs for a period
– not optimizing everything. No one perfect

10) social

Book will be any retailer for June 6th, 2017

Live from Sea Otter: Hang out, Bike Fit, Physio w. Annalisa Fish and Abby Watson

This episode is recorded on location in Monterey California, near the Sea Otter Classic Bicycle Expo and race weekend. Molly talks to Annalisa Fish and Abby Watson, two Portland, Oregan based friends who love to ride bikes and hang out. They run the ‘We Got to Hang Out Podcast’ on the Wide Angle Podium Network.
The episode covers Bike Fit, issues women have with bike fit and cycling, the Sea Otter Classic and provides several exercises you can try at home to avoid common sports injuries.

The Show is sponsored by:

HEALTH IQ : Please visit healthiq.com/capod

Don’t forget to 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 the Mp3


About them: “We’ve both spent the better part of a decade riding, racing, adventuring and working in the bike industry. Along the way, we’ve come to realize that cycling’s biggest rewards haven’t come from race results, but from the relationships, we’ve built and experiences we’ve shared. We started a podcast as an incentive to hang out and interview friends, cyclists, bike racers and whoever else strikes our fancy. We also felt there was a hole in the cycling storytelling landscape.
There are a lot of watts, calories and how-to’s and we’re all about celebrating adventure and sharing experiences with friends. Fueled on enthusiasm and moderate whiskey consumption, we record and produce our podcast from Annalisa’s living room and are learning as we go. So far, the reactions have been overwhelmingly positive and we are really excited to keep building momentum. Our focus is primarily cycling, but we dream of being able to interview other heroes (like literally any member of Sleater-Kinney).”



How did you two meet: rides and PT for Abby, from Annalisa!

Cycling backgrounds: Abby is a Rapha ambassador, cyclist and runner (not a triathlete!); Annalisa is a former basketball player who moved to Austin and found a cycling club

Why start the “we got to hang out” podcast? Annalisa has a “pop culture void” and Abby was writing recommendations for her (in spreadsheet form!); and wanted to hang out and laugh together

Sea Otter: how has it been? So much amateur racing, racing PTSD

Annalisa, PT to podcast—balancing all that? “It’s hard. There’s a lot of editing that goes in with it, but I’m still so stoked, and you prioritize things that you’re stoked about.”

We’re all obviously heavily in the women’s cycling scene—how has it grown/changed since you started riding? how are we doing? Getting more women into cycling? “I don’t feel like it’s growing.” Is there a plateau in recruiting and maintaining racers?

Men’s versus women’s bike fits: what are primary considerations? Getting glutes to fire properly; that leads to hip issues (impingment, SI joint, low back pain, hamstring cramping issues). Not engaging glute means you get quad dominant

signs of a bad bike fit: discomfort, primarily!

Things you wish clients told you right away RE their bike fits? any place that’s uncomfortable! Discomfort can come from a lot of different interactions

People crash on one side more often than the other!!

Most common problems women have with their fit? underwear with the chamois! Or ignoring discomfort

Adjustments people should try on their own / shouldn’t try on their own? A guy was sitting off the saddle to one side and had some major pain.

Leg length discrepancy: function and true. Functional is most common because of pelvic misalignment. (She won’t add shims to shoes until she sees an Xray. And will always give people exercises to help become more symmetrical.)

Best exercises: GLUTE BRIDGES to get the glutes firing! Single leg version is really telling. (You don’t need fancy exercises. Simple!)

When is a bike just not the right size? People are on too big bikes ALL THE TIME.

Bike style: matching versus unmatched, high-vis and bright shoe covers as best safety features

Best advice for beginner women: get a bike fit,

May 2017 Q&A – Muscle Soreness, Sweet Potato, Macro-Nutrients

may q&a

This week is our Q &A. Thanks for your questions. Feel free to submit more questions for next month at www.consummateAthlete.ca

DOMS while Cycling

Macro-Nutrients for Athletes

How to Cook Sweet Potatoes

The Show is sponsored by:

HEALTH IQ: Please visit healthiq.com/capod

Don’t forget to 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 the Mp3 

Follow Peter and Molly at below links


DOMS from intense Cycling 
You mentioned DOMS in regards to running, but I’d like to know more in regards to cycling. I’m a masters cyclist and I seem to get a horrible case of DOMS a few times a year. I never bonk or cramp during events, but after races (not training) I sometimes get DOMS a few days after a very hard race. My glutes, hamstrings, quads, ITB, hip flexors all get inflamed and then my lower back starts to seize and I can’t walk, bend over etc.Any thoughts on preventing this? Is this a post race hydration issue? Massage, cool down, recovery ride? Supplements, electrolytes?

A few added thoughts from this information,
a) making sure you are conditioned for the intensity and demands of the race is first response when I deal with cramping, back pain or excess soreness.

b)  making sure to cool down and maybe even a recovery day spin may help as well but also making sure not to overdo it the day or two after, don’t rush back! You might just need a recovery spin the day after and then an off day 2 days out. It is often tempting to go back to the regular, textbook schedule but the body may not go on that rhythm.

c) if you are taking any anti-inflammatories during or after the race that would also be something to avoid to make sure you are not masking symptoms, and again be getting feedback on how your preparation was for that event.

1) A lot of times a good warmup/cooldown will help … make sure not going hard immediately and not giving some time to get body cooled down at the finish.

2)  more calories in ride and/or around rides -> don’t skimp on in-ride fuel (this robs your work capacity too) and also don’t skimp after the ride.   Other meals can certainly be more protein/veggies if trying to reduce calories/increase nutrient density.

3) and upping protein intake (think extra egg at breakfast, extra meat serving dinner, maybe some whey protein after ride)

Any or all of those 3 are common causes of cycling soreness in the absence of very hard mountain biking (eccentric loading/pounding) or crashing.

QUESTION: Sarah asks about Macro-Nutrients and how much good nutrition will improve performance?

=> Many options depending on genetics, goals, body type, age and gender.

=> Performance improved by optimal body composition, sleep, mood and energy which are all a result of good nutrition.



ANSWER: Sweet Potato Recipes/methods

1st fastest sweet potato method -> Microwave (this is a game changer for a lot of people)
-> Many microwaves have a ‘potato’ button … press it twice and put 1 potato in and it almost always will be pretty close. Add a minute or two as required at end.

->  Poke a hole in it and put it in a microwave for 4-8 minutes (if under a beer bottle size it is closer to 4 and as it gets bigger then beer bottle closer to 8min)
-> Top it with cinnamon, salt hot sauce and/or mustard for easy/low cal flavor  (to taste)
=> adding eggs, meat, veggies etc. to taste
=> actually really tasty with a bit of nut butter as well

2nd fastest sweet potato method  ~20min with ~4 min of work (I often leave this going on low while I do some morning core/calisthenics/stretching)
-> cut up into ‘chips’ and fry, on low, covered with coconut oil
-> add eggs and spinach to the same pan

3rd fastest sweet potato method
-> bake 4+ while making another meal and keep them in a Tupper-ware!
-> don’t over cook them (ie. to the point there are juices running) as this usually is not as good the second day when you reheat or eat cold.

4th option – slow cooker
-> throw a hunk of meat and BIG chunks of sweet potato and onion, maybe some celery in a slow cooker and let it go on low
* sweet potato will get pretty soft so if you can add them in last 2-4hrs likely better but not mandatory

5th option – BBQ  (can do these in frying pan as well)
-> cut into lengthwise pieces … this is somewhat dangerous to do with a knife … cut a flat edge initially then leave that face down to provide more stability
-> cut thin slices and place the long ‘slabs’ on the bbq
-> for some reason these are more delicious and easier to handle on a grill then ‘chip’ cut.

Optimize Performance with Sports Psych – Traci Stanard

Copy of Copy of GET faster on the bike (1)

Traci Stanard, a Sports Psychology Consultant, joins us from New Jersey today. She consults with athletes on their mental ‘game’ through her business Aspire Performance.

She was a youth gymnast with intense training schedules before going to college and taking up cycling.

We talk today about How a masters athlete or recreational athlete can use ‘mental skills’ or sports psych in their own world. Is it just for elites and Olympians? Or sick people? the power of believing you can do something, confidence, coach-athlete relationships, retirement, re-focus after a setback.

We also go into the power of believing you can do something, confidence, coach-athlete relationships, retirement, re-focus after a setback.

Of course, we are concerned about the infamous ‘Post-Ironman burnout’ and how that relates to struggling with retirements. Race-day nerves and how to set better goals and resolutions.

Tracey’s specialty is in the social aspects of the sport, the coach-athlete, athlete-athlete, manager to athlete etc.

The Show is sponsored by:

HEALTH IQ : Please visit healthiq.com/capod

Don’t forget to 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 

Direct Download MP3 -> play on computer / put on older devices 


Sports psychology consultant based in New Jersey. Background in elite gymnastics.



Article map my run – new years resolutions

Based in New Jersey

Company –> Aspire Performance website

Gymnastics as youth -> 11years old moved from YMCAto private club
-> 12 years old junior elite 20-25 hrs
-4-5hrs after school
-> more intense these days with homeschooling (she consults with these girls on sports psych)

-> make it or break it a TV show? 

-> Thinking she could do it was important part
— benefit from belief

–> at 14-15 years started working with sports psych (as athlete) — subsequently (1991/1992) did well in Olympic, collegiate, national team
* cross-training tough with gymnastics

-The > peak for gymnastics 16-17. usually but collegiate is usually not as competitive, more fun and team competition

more fun and team competition
-> healthy retirement via collegiate
-> different social situation

-> she then transitioned to running (open to everyone) while pursue psych undergrad
-> intern in 4th year with children with behavioral problems.
-> Graduate program/masters are in psycho-social aspects of the sport. Dealing with social situations in sport (coach: athlete)

When she was training and worked with sports psych:
-> she helped make routine specific to her
-> wellness tips

Sports Psych consultant
– not same as a psychologist
– an individualized business, not all same
– a consultant can go into specifics of what athlete needs
– focus on sport, day in-day out

some athletes thrive in competition and some thrive in training so goals are in the area they struggle
– how can you convert feelings in strength to weakness

GOal Setting 101
– grocery store list is important. But often we just show up at store
– goal setting is showing up with a plan
– pen/pencil or electronic
– what you want to accomplish and the steps to add up

What is wrong with resolutions?
– what does it take to get there?
– what are behaviors

Example of training athlete who struggles with ‘tomorrow in will do it’
-> diet starts tomorrow / next time
-> shift focus to what do instead, not stop eating a cookie, will eat something else or do another routine (walk)

What can amateur athletes leverage?
– they are smart so understand but sticking to it and believing in themselves
– need to push thru on bad days
– accept the hard days, shouldn’t feel good all the time
– not every day is a PB

Race day nerves
-> dealing with fight/.flight
-> not a negative to say can’t wait till done or wait to see what happens
-> thrive off excitement, the feeling of finishing you crave … bring that thru day/ start /race
-> establish preperformance routine-> this helps those who love races but hate training to make every day like race day
– tricking the mind – pretend in practice, unique conversations we have with ourselves

Self-talk –
– Angry/upset response and playing past moment.
– immediately ask ‘what can do now’
– be action oriented
– plan cue words before
– this can refocus/focus

Post-ironman burnout
– socialized that goal means the end of everything or a lull.
– plan beyond, have other things to shift focus
– same with retirement from sport /job

coach-athlete relationship
– plan your own mental prep
– 5min of mindfulness
– think thru possible situations and reactions
– prevent negative or inefficient reactions
– This benefits athlete

Athletes can maximize coach relationship
– wait for 24 hrs before engaging at the personal performance. Then DO go in and talk about it
– ask “would you mind explaining’
– ask ” could we talk about”
– this opens up a relationship after a cool-down period and shows athlete wants to be there

How can someone work with ?
aspire performance on facebook