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?

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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?

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

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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

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.

Sport Nutrition, Altitude, Heat – Stacy Sims

Dr. Stacy Sims joins us today to share her experience in altitude, heat and the sex differences in sports training and nutrition. Stacy has worked with many organizations including Clif-Bar, USA Cycling, Standford University and her own company Osmo nutrition.
stacy sims

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


cover_002-01
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

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.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

  • Stacy’s Athletic Palmairs (Bio)

 

  •  Tell us about what and where you do what you to these days = 12 projects, marine science, female athlete health, marine peptides,

 

  • Roar – What would you change if you did a 2nd edition of the book? change heat – women need ‘primer’ heat exposure
  1. microbiome
  2. master and menopause
  • HEAT 
 => adapt – cardio adapt, sweat sooner , more dilute, more blood vol
 => sauna or spa – passive heat ex. while dehydrated 7-9 days in a row
=> temps? 40-42c hot tub palms and feet in   + SAUNA = 60-180 (top and bottom levels) = monitor resting hr
 =>
 => race venue early and hiit middle of day, air conditioning
=> youth before puberty not cope as  well, slow to sweat and drink => hormones come after puberty, women need primer->
                => masters, after menopause – cool beverages, passive heat exposure, no sunburn as ruin skin temp (UV protecting layers)
=> over-dress???? possible psychological? or placebo
  • ALTUDE? 
 = sea level to altitude – challenge to o2 delivery -> blood vol expansion can help (include more red cells)
 = also more carb/hydration at altitude
= altitude then
  • ALtitude for females
 = high hormone phase – higher resp. distress
 = higher carb at altitude and harder to access at high hormone phase -> heat adapt would help
 = can maintain every ~5 days
= fly in and fly out within 24hrs if no prep, otherwise 14-21 days is ideal. 3-4 days is worst but then rebounds ( there is individual difference )
 = weekends in mountains ahead of race w. riding and then sea level sauna could be a great combo
 = altitude tents = sleep quality is an issue, fitness
  • Biggest downfalls at Leadville misstepttep nutrition (increase carb and hydration) and sleep and recover (nutrient timing – post workout)
   =
  • Mapping Menstrual Cycle 
   =Fitter woman –
  = Hello CLUE –
   = GOOGLE –
  = make sure to track mood, feeling, training, and see patterns
 = training peaks
  • Adjusting nutrition and zones/threshodl for high hormone phase of period
  • Timing Period?  
  = off of birth control?
  = birth control may blunt adaptation to HIIT
  = never in low hormone state, start bleeding – folicular phase first 2 weeks, then high hormone phase (luteal or high hormone phase)
  =
  • Athlete Under-eating – Talk me through this concept of an overweight athlete and how to implement changes without tipping things too far?
  •   low energy availbility – need enough food to keep resting metabolic functioning (breath, endocrine, etc)
  • adding daily living more cals
  • ading training more cals
  • if drop cals then rmr then fatigue, more fat,  in only 4 days see thyroid dysfunction = eat more??
  • even 500 kcal will get there.
  • timing calories can help –
  • workig athletes who delay will see symptoms of relative energy def. (catabolic state)

Over-training & BMX – John Badessa

John Badessa is a former world-champion BMX racer and Category 1 road cyclist from Rhode Island. He is the creator of CyclingJunk.com, an online cycling marketplace, and Fit2BeSick.com, a site dedicated to preventing athletes from overtraining.
adrenal fatigue

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


cover_002-01
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

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.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

Peter and Molly Mentioned in Intro:
 – Peter mentioned questions at races about Nutrition and Skills (video w. log hop drills) 

  • John’s Bio
  • BMX career
  • what is bmx racing?
  • road cycling as well?
  • Tips for racing? and BMX
  • Adrenal fatigue: what is it, how do you know if you have it, how did you solve it, how can you avoid it in the first place?

SpeedSkating, Cycling, Olympics – MIA MANGANELLO

Mia Manganello talks speed skating, cycling, and the Olympics today. As always many pearls to take away from people who have found success in multi-sports and in high-level sport. Mia accomplished both and has a great story.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


cover_002-01
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

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.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links


Questions from the Show:

  1. Importance of making it to the Olympics?
  2. How did it feel to actually walk away with a medal? Did you have any sense going in if that was gong to be possible?
  3. Speedskating / rollerblading— interesting choices for a young kid to make in the age after roller blading was cool!
  4. Ice in FLorida?
  5. How did you get started in cycling? Why go away from skating?
  6. What made you fall in love with cycling
  7. 6 years of racing—what were your favorite racing moments/career highlights?
  8. Whenandwhy  did you decide to shift back to speed skating?
  9. Crossover between speedskating and cycling?
  10. DId you keep riding as cross training?
  11. Any more Olympic plans / return to cycling? You’ve only been gone a season
  12. What’s your offseason look like now? tempted to race road again? wedding???
  13. Your parents run a restaurant and you’re always quoted talking about pizza: what’s a day in your food life look like?

Beyond Sweet Spot – Frank Overton

Cycling coach Frank Overton joins us to talk all things sweet spot, motor pacing and the importance of lifestyle factors like nutrition and sleep for masters athletes.

You will learn about: sweet spot training, fatigue dependent training plan design, polarized training, race-specific training, MONK Mode, nutrition & lifestyle, using the WHOOP like a power meter for your Recovery, motorpacing and how FasCat got its name. Enjoy and let us know if you have any Q’s

frank overton
Check out Frank’s coaching business https://fascatcoaching.com/

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


shred girls cover
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

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.

WAP
The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links

20% off all FASCAT COACHING training plans using “theseplanswork” here 

 

Frank Overton on TWITTER  – and – INSTAGRAM 

 


TOPICS AND LINKS FROM TODAYS SHOW:

  •  Frank’s Bio
  • The Velo News Podcast Polarized vs. Sweet spot we mention

 

  • SweetSpot Defined, 
=> intervals and progressions?
  ->  how to reconcile with polarized,

 

  • Masters athletes -importance of nutrition, lifestyle, family balance.
“Want to lose 5-10lbs? No problem, let’s start in the kitchen”
masters taper down (sweet spot load, then intervals, then rest?)

 

  • Motorpacing – how, what, why, who 
  • Articles by Frank we discuss, mention or allude to: 

How to Dance – Michelle Hillier

Michelle Hillier joins Molly and Peter today to talk about Dancing! Find out how dance fits into a Consummate Athlete Lifestyle and how to be more comfortable at your next Dance party!
Check out the show notes at www.consummateathlete.com and more about Michelle at www.experiencegroove.com
michelle hillier

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

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.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

LINKS

Michelle Hillier, B.A, B.Ed., OCT
Experience Groove – Founder & Creative Director
Sessional Instructor, UOIT B.Ed. Program
Dance AQ Instructional Leader, York University
Instagram & Twitter: @michgroove

SHOW NOTES:

1)How did you get started in dancing?

 

2) What led you to create the Groove Method?

Groove as a form of creative movement, to build community and dance where “you can’t get it wrong”!

3) What’s different/what’s similar compared to traditional classes?

Close to 1 million people of all ages with the concept over the last 10 years – the common theme that underlies every experience is how The Groove makes people FEEL. Often described as transformative, it’s time to wake up, move our bodies and reconnect as humans.

Dance classes for adults outside of zumba are few and far between—why do you think that is / why is dance great for adults?

Best dance club tips for people?

How to feel less awkward on the dance floor, i.e at a wedding

How do you manage balancing growing the Groove Method / teacher training etc. with life/your own practice?

How to Swim FASTER – Sheila Taormina

Sheila Taormina joins us to talk swimming fast. Her book ” Swim Speed Secrets for Swimmers and Triathletes: Master the Freestyle Technique Used by the World’s Fastest Swimmers” was a big start of Peter’s preparation for Ironman and has some really actionable drills and concepts. We talk about many of them today.
sheila taormina

Get Sheila’s new book => http://amzn.to/2oMYeFD


Downloads

cover_002-01
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

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.

Thanks as always for tuning in. If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com.

You can support the show and this site by checking out our swag in the Consummate Athlete Shop.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes.

Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes

Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.

Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


SOCIAL

LINK TO SHEILA’S SWIMMING BOOKS => http://amzn.to/2oMYeFD
 Sheila’s website is www.sheilat.com

BIO

= 3 x olympian! Swim, Tri, Pentathalon
=
    a) The concept of minimalism, or at least not working on everything at once, is what attracted me to your book. Can you speak to the tendency for swimmers to do too much in the pool? 
    b) you discuss using tubing and sculling to improve swim technique – can you tell us more about these two techniques/drills? 
STRENGTH
= tubing how to use tubing for swim stroke strengthhttps://www.youtube.com/watch?v=Sr570KZvyBQ
    c) my huge (HUGE) take-a-way that really benefited me coming from TI and building towards my first Tri/swim event/open water swim was the high elbow and idea of using more than my hand to grab the water. Can you explain this technique/change in focus? 
  d) Injuries – shoulder pain -> is the tubing and halo a good first spot for those concerned or coming back from injury?
e) How to do Flip Turns