MTB Stage Race – Hannah Finchamp

HANNAH FINCHAMP ON MTB STAGE RACING

Hannah Rae Finchamp joins us today to talk about her adventures at the B.C. Bike Race.

“You have the opportunity to dial in who you are and who you want to be as a racer at a race like this. It made me better. I’m a perfectionist. I think a lot of people in sport are. But after one day, it became so apparent that when you’re living out of a small bag in a tent, when you’re taking ferries to the start line, when you know you’re not going to line up with your legs feeling perfect, that expectation about perfection goes away. And you can have a great race when everything isn’t perfect.”
—————————————-
GIVEAWAY INFO!: leave rating + review and email to molly@theoutdooredit.com for chance to win one of 2 prize packs with 80:20 Triathlon by Matt Fitzgerald and Fuel Your Ride by Molly!
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate

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Social and Links

We mentioned: 

TOPICS AND LINKS FROM TODAYS SHOW:

-GIVEAWAY INFO!: leave rating + review and email to molly@theoutdooredit.com for a chance to win one of 2 prize packs with 80:20 Triathlon by Matt Fitzgerald and Fuel Your Ride by Molly!
-Bittersweet women’s day in VT:
ABOUT HANNAH RAE FINCHAMP’S BC BIKE RACE:
“As a little kid, the only way I could go on adventures was through racing,” Finchamp says. “It’s the only way I could conquer things on my own, and that’s been my main love. About three weeks before the start, they asked if I wanted to do the race, which was a very different type of race and training for me, but it was an opportunity I could never have turned down.”
“You have the opportunity to dial in who you are and who you want to be as a racer at a race like this. It made me better. I’m a perfectionist. I think a lot of people in the sport are. But after one day, it became so apparent that when you’re living out of a small bag in a tent, when you’re taking ferries to the start line, when you know you’re not going to line up with your legs feeling perfect, that expectation about perfection goes away. And you can have a great race when everything isn’t perfect.”
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How to Use Sports Psych – Simon Marshall

Dr. Simon Marshall returns to talk about specific tactics you can use to get through stressful and difficult moments in sport. Simon and his co-author and wife Lesley Paterson were on the show previously talking about their book the Brave Athlete and they were one of your favorite episodes!
simon marshall
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

Buy Brave Athlete the book http://amzn.to/2iQ2Urm 

TOPICS AND LINKS FROM TODAYS SHOW:

Molly and Simon discuss a few scenarios and some mental exercises/brain-training advice that people can do to get through.
  • -a racer having a terrible season and feeling really down on racing
  • -a racer super nervous about their A+++ race coming up
  • -an injured athlete who needs to take a few weeks away from training
  • -an athlete who used to race but isn’t anymore… and now can’t get motivated to keep training/stay in shape
  • -a racer who’s actually doing pretty damn well, but a) is a little nervous about things falling apart and b) could just use a bit in the way of marginal gains mentally (I.e meditation?)
  • -spouse doing better/faster?
  • -honesty/rationalizations
When we read “The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” as the first book for the Athletic Bookworms Book Club, it was a huge hit. It really helped me personally figure out what was going on with my identity as an athlete (not much/too much!) and gave me a ton of tools to use for myself, and a lot of practical advice that I could use going forward when doing talks, running clinics, or helping to coach at camps. So, we were really excited to get the authors, Dr. Simon Marshall and Xterra World Champ Lesley Paterson, on The Consummate Athlete Podcast to talk through some of the concepts that they discussed. The two were hilarious and had a ton of knowledge to share—even some stories that didn’t make it into the book! If you loved the book or want to uplevel your sporting life, I highly recommend giving this a listen:

Cyclocross running debate, cycling commute, tire pressure, mtb workouts – Sept Q & A

Q & A For Sept 2018 – We debate whether you need to run for cyclocross, what a structured workout for mountain biking (or off-road activities) looks like, tire-pressure and whether cycling commuting counts as training (and how to count it).
We talk about Peter’s upcoming Online Course to get you Mounting and Dismounting your Cyclocross Bike – More info and get it => https://learn.ryanleech.com/p/cyclocross-mounts-and-dismounts
 
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. 
Q&A_ COMMUTING, RUNNING FOR CX + MORE

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Show Sponsor: RLC Cyclocross Mounts & Dismounts Course – Signup for early bird discount -> Course launches Thursday, Sept 6th, 2018

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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:

 

CYCLOCROSS MOUNTS AND DISMOUNTS COURSE = https://learn.ryanleech.com/p/cyclocross-mounts-and-dismounts

INTRO

 = Shelia Tormina SWIM BOOK Peter Mentioned   Get Sheila’s new book => http://amzn.to/2oMYeFD

Running and Cyclocross

=> Assess movement demands -> never without your bike, never at slow speed, never on level ground or pavement
 => Assess limiters
 => work on mounts/carrys/dismounts
=> workouts like 30/30/30/30
-> walk a bit during your days (year round) and walk up the hill if you are keen
-> using strength t
” Keep in mind the UCI limit is 80 meters for a designed running section”

Tire Pressure for mtb and cyclocross

Digital Gauge  https://amzn.to/2MLv6fV
tire type, skill and terrain will vary this recommendation

Structured workouts


Sean Asks about Cycling Commuting and if it counts in training?

Thanks for all the great podcasting. I’ve got a question about recovery/commuting via bike. I commute via bike about 15 miles a day, 5 days a week, on city roads (so a lot of red lights and stop signs). I enjoy getting to work that way, but its also way more convenient. After a hard weekend of bike racing (CX+MTB), hiking or something else, I usually still ride. Is this hurting my recovery by slowing it down? or has my body accepted this as normal?
Lastly, would you generally count this time+effort in training at all? I’ve done it here and there with a PM, just to get an idea, and get anywhere from 35-50 TSS for the roundtrip. I basically try to keep the effort low whenever possible, but there’s always something that throws that off.

Molly Event at RCC!

Running, Mental Strength & Confidence – Kara Goucher

Today we are joined by world class runner Kara Goucher – who has just written a book called, ‘Strong: A Runner’s Guide to Boosting Confidence and Becoming the Best Version of You’  

 

Check out the book -> https://amzn.to/2obPlF1

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate .

the New RLC Cyclocross Mounts and Dismounts Course Instructed by Peter Glassford 

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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:

  • 30 second bio—

  • Why write a book now?

  • Confidence journal—what’s the difference between this and a regular journal? History with journaling?

  • “Hang out in the light” 🖤—talk about that?

  • Hardest race experience?

  • I really liked the parts about picking a word or a mantra—could you talk a bit about that for our listeners? Why is it important and how do you find a word that resonates for you?

  • Any tips for pre-race jitters?

  • What about post-race, when everything goes great? And what about when it doesn’t?

  • With everything you have going on now, what does a normal training week look like now? How did it feel toning down from when you were younger and only focused on your running career?

  • You had a baby in 2010 and came back to racing a year later: what was that like? Any advice for parents struggling to fit training in?

  • new oiselle collection – > Check out OISELLE

  • If you had to pick a favorite thing right now: What’s one mental thing people can do to 10x their physical performance?

  • Where people can get the book / etc.? https://amzn.to/2obPlF1

  • whats next? racing this fall

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?

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?