First Race Jitters, Base to Build, Carbs per Hour

Today we Discuss and work through your questions! Thanks for posting them to Twitter or Facebook or using the contact page on http://www.consummateathlete.com (feel free to follow up or create a new one for the next Q & A SHOW)
race day intensity carbs
TOPICS:
– Oat Milk is a real thing?
 – First Race Day Jitters and Mistakes
– Intensity – progressing from base to build phases (adding intensity)
– How Many Carbohydrates to consume per hour, why such a big range recommended?
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TOPICS AND LINKS FROM TODAYS SHOW:

Today we Discuss and work through your questions! Thanks for posting them to Twitter or Facebook or using the contact page on http://www.consummateathlete.com (feel free to follow up or create a new on for the next Q & A SHOW)

TOPICS:

– Oat Milk is a real thing?

first race of the season: common mistakes?

– Practice Practice Practice!

– Intensity – progressing from base to build phases (adding intensity)

– How Many Carbohydrates to consume per hour, why such a big range recommended?

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Race weight, Pantry Staples, Perfect Meals – Lori Nedescu

Lori Nedescu a Nutritionist returns to chat with Molly Hurford about race weight, stocking your pantry for successful eating and putting together a great meal.
lori nedescu on race weight
If you enjoy the show, please consider supporting it by
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TOPICS AND LINKS FROM TODAYS SHOW:

  • race day nutrition race day vs every day and why
  • let’s talk race weight: pros, cons, and how to avoid ruining your season
  • 5 pantry staples
  • PERFECT BALANCED MEAL / SALAD, HELP for RALLY
  • does protein timing really matter?
  • Worst nutrition advice you’ve heard?
  • Best?
  • We talked about how studies/media around them can be super misleading—worst offenders lately? how can people figure out what to believe?

Athletic Identity + Nutrition Questions

Today’s Q & A Episode discusses
 – Athletic Body Image
 – Concepts around ‘healthy eating’ and a complete meal
athletic identity for everyone
If you enjoy the show, please consider supporting it by
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TOPICS AND LINKS FROM TODAYS SHOW:

0) 1 Thing

  • Spices to mix up ‘healthy’ food

 

1) athlete identity

Svein Tuft-> article – not just sport think health

2. What’s in a balanced meal?

Eating around workouts
What to eat/drink while training
What are most athletes missing?
What about keto/IF/raw vegan/paleo etc…. (get to 95% good nutrition first)
BOOKS:

Athlete Body Image – Danelle Kabush

Danelle Kabush Ph.D. is a Registered Clinical Counsellor & Mental Performance Consultant. She returns to the show to discuss athletic body image, parenting, and RED-S, a recent development, and expansion of the ‘female athlete triad’.
danelle kabush
If you enjoy the show, please consider supporting it by
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Danelle Kabush Ph.D. is a Registered Clinical Counsellor & Mental Performance Consultant learn about her services for one-on-one councilling and group presentations on her website www.danellekabush.com

TOPICS AND LINKS FROM TODAYS SHOW:

CSI Pacific Victoria

= Taking Hip Hop Dance Class

= Body Image, Social Media, Parenting

Young girls and really all athletes dealing with how they look or how they should look. What we should/shouldn’t do for ourselves + for kids?
How does one parent girls so that they become happy lifelong resilient athletes (or just happy resilient people, they don’t even need to be “athletes”) with a healthy relationship to their bodies and their weight where they can celebrate what their bodies can do without feeling inadequate as people for what their bodies don’t look like?

Fighting for 1% gains before getting the 99%

What is Red-S?

Parenting and Body Image

  • Parenting by example –
  • Parenting when questions like ‘would you tell me if I was gaining weight’  or ‘Am I getting fat’
  • Coaching ‘questions around power:weight and seeing (seemingly) small/light athletes winning (especially younger age groups)

How to be a Happy Runner – David Roche

Accomplished runner and coach (and dog lover) David Roche joins us today to talk about running, coaching, law-degrees and being happy as a person. David brings HUGE enthusiasm to this episode so be ready to be PSYCHED no matter what sport you do.
david roche (1)
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

 


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TOPICS AND LINKS FROM TODAYS SHOW:

30-second bio – Law school to Coaching

David is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and a three-time member of Team USA. He graduated from Columbia University with a degree in Environmental Science and received a master’s degree and a law degree from Duke University.

David started the SWAP team in 2013, with the premise that he could help athletes learn to live like puppies and run like rockstars while not giving a f#ck about things that aren’t important.

 

Dogs – Positivity and Writing Books

 

MORTALITY – Why start a book about being a happy runner with death?

  • “We all have the same finish line”

MENTAL SHIFT vs. Physical training – Coaches

  • Commit to the long-term process, delayed gratification
  • Need to derive meaning and purpose from prizes, or immediate things
  • It takes years, Running between the ears

Sports Analogies? Starting as a Football Player

Questions to help with your WHY?

  • not just running or sport but for life
  • It is easy to stay on ‘assembly line’ without asking WHY?
  • Are they your answers?
  • You want to achieve “X” but then what?

SOME WORK ALL PLAY (SWAP TEAM)

  • We don’t care about your results
  • Training is the process, racing is the result
  • Help facilitate and find long-term fulfillment
  • you are enough NO MATTER WHAT.
  • The enthusiasm around DAILY wins, daily process

How do you stay so relentlessly positive!?

  • Life is hard
  • Entropy – Everything Falls Apart. Without energy, things fall apart
  • small acts of kindness can make HUGE differences in people’s lives
  • Positivity is a Performance Enhancer

What to do if You are Not Winning, Not the Best, ‘just’ competing or participating?

  • Long term focus on YOUR potential.  YEARS 
  • Some people might win worlds, some people might make the time cut-off
  • We are all chasing our own potential in the context of our lives
  • Trying to be something you are not is where happiness is lost
  • Thinking of yourself as an athlete, even an ELITE athlete

Signs a runner has plateaued, and how do you help them get out of it?

  • Constant progress is not a reality, there will be epps and flows
  • The trial of Miles – “Once a Runner” book referenced adding miles/aerobic miles and double days (this is for an advanced athlete)
  • For injury prone, newer runners and time-crunched it is important to actually get fast

Running Strides

  • Think of a kid in a playground running sporadically, need to practice that natural, fast stride
  • Short, Fast, Bursts that teach you to go fast
  • Several studies showed 3-4 weeks of ‘speed endurance’ 6-10 x 30sec fast caused vVO2 and at LT to improve by 4-6%, (LT and Vo2 not improve but SPEED / Economy did)

Common Mistakes in Running Training (running is not cycling)

  • You can reinforce ‘go fast biomechanics’ and develop the aerobic system by going easy enough

DREAMING BIG – Molly and Leadville

  • These goals to get you out of the door
  • BUT the big thing is not the thing, it is a means to an end

Performance Nutrition – Lori Nedescu,RDN

Lori Nedescu is a Registered Dietitian. She joins us to talk about improving performance with good food and health practices. Lori started ‘The Cadence Kitchen’ which has become ‘Hungry For Results’, a nutrition resource for anyone looking to improve performance and general wellness through good food and health practices. She also races bikes, runs a team and runs!

30-Day Whole Foods Cookbook and Meal Plan: Eliminate Processed Foods and Revitalize Your Health  => BUY THE BOOK 

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


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Lori Nedescu, Ms RDN CSSD

TOPICS AND LINKS FROM TODAYS SHOW:

When asked what you do, what’s the bio you give most people?

How did you get into cycling?

Running?

What sparked your interest in nutrition? Education path?

Myth: Cut out sugar, replace with ‘switch out nightly dessert for fruit’

Why it doesn’t work:
What to do instead:

Myth: Lose X pounds, replace with ‘big salad for lunch instead of fast food’

Myth: Go Paleo/keto/etc. Jan 1, replace with ‘start eating more vegetables and cutting back on processed food’

Myth: Do a juice cleanse for January, replace with ‘drink 2 more glasses of water and add an extra vegetable to every meal’

Myth: Dry January, replace with ‘Cut back on weekly alcohol intake to X drinks’ (vs. making sweeping change for 1 month and binging in Feb)

Myth: Do a marathon, lose 20 pounds, podium at CrossFit regionals, fast one day a week… replace with pick one!

Tell us about the new book! => BUY THE BOOK 

30-Day Whole Foods Cookbook and Meal Plan: Eliminate Processed Foods and Revitalize Your Health  => BUY THE BOOK 

Blood tests, Ultra-Running – Jonathan Levitt

Jonathan Levitt is an Ultra Runner from Boston who loves #RestDayBrags and works with InsideTracker a company that makes your blood testing and the analysis of your tests much easier.
insidetracker.com/endurance and use code CONSUMMATEATHLETE for 20% off
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

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insidetracker.com/endurance: code CONSUMMATEATHLETE for 20% off

TOPICS AND LINKS FROM TODAYS SHOW:

Jonathan Levitt is a runner from Boston, MA who grew up hating running. Playing baseball and hockey, running was always the punishment, not the reward. After deciding to run a marathon after watching the 2013 Boston Marathon, now it’s the other way around! Jonathan works at InsideTracker (link: insidetracker.com/endurance) and loves to travel, which usually ends up being a good mix of both work and play!
Brad Stulberg Quote from Twitter Mentioned
“Research shows that sustainable progress in nearly every endeavor isn’t about being consistently great; it’s about being great at being consistent. It’s about being good enough over and over again.”

Thanksgiving – How to Assess Your Season

In this Episode, we talk about what we are thankful for and how this relates to reviewing your season and planning for your adventures next season.

  • One-Word Resolutions
  • Questions to ask about the season
  • Setting Outcome and Process Goals
  • Finding Points of pride and points of improvement in GOOD and BAD seasons
  • Qualities of the top athletes Peter Coaches

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

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MP3: DOWNLOAD  

Show Notes and More Episodes at www.consummateathlete.com


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TOPICS AND LINKS FROM TODAYS SHOW:

In this Episode, we talk about what we are thankful for and how this relates to reviewing your season and planning for your adventures next season.

We’re thankful for our amazing listeners who’ve been here since episode 1, and those who’ve joined along the way. The highlights of our year have been those times where we’ve been at events and races and heard from people about episodes that they loved.

Molly’s one-word Resolutions = COMMUNITY

Peter:  Thankful for the form he had at key races this year but also the experience he had recovering from his random elbow injury


Setting Outcome and Process Goals

  -> Dean Golich episode mentioned in regard to power:weight

-> Danelle Kabush Episode for Goal Setting 

Finding Points of pride and points of improvement in GOOD and BAD seasons

Qualities of the top athletes Peter Coaches


2018 episodes – What was your Favorite? 


MTB, Adventure, Travel – Sonya Looney

Sonya Looney joins us to talk about her mountain biking adventures, becoming a speaker, writer and positive influence on the cycling and outdoors world.
sonya looney
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


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TOPICS AND LINKS FROM TODAYS SHOW:

BIO

Sonya is one of the world’s best endurance mountain bikers.  She has built a strong personal brand through social media influence, a prolific podcast, as a professional writer and blogger, speaker, and photographer. She has been a keynote speakerat events all over the world.  Through her stories of how she became one of the top adventure female athletes, she brings motivation, positivity, and actionable takeaways to any event.  Sonya also a successful podcast called The Sonya Looney Show.  In a nutshell, it’s about how to live better through mindset, plant-based nutrition, and life lessons from inspiring individuals.

If someone asks you what you do, how do you describe yourself these days?

Going way back… how did you get into MTB?

When/why make the shift to these crazier distance races?

DO EPIC SHIT is sort of your mantra—how and when did that start?

How do you frame success in MTB now compared to when you started?

Craziest race you’ve done? best stage race gear?

With everything you’re doing now, how has training changed? What does it look like now?

How do you balance all the speaking/entrepreneurship stuff with racing?

Best/favorite lessons you’ve learned from your podcast guests?

Moxy & Grit: Why start a company / biggest challenges / what you’re up to with that?women in the sports industry

Plant-based nutrition: how long have you been doing that / why? / how do you get protein, b12, iron, etc.?

Your First Marathon: Luke Humphrey

Coach, Athlete and author Luke Humphrey from the Hansen’s-Brook Distance project and Hansen’s Coaching Services joins us today to talk about how to get into marathon running. Whether you are a new runner or experienced short distance runner this episode, and their book, will help you make the jump to distance running with less injury and better results.
your first marathon (1)
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.

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TOPICS AND LINKS FROM TODAYS SHOW:

BIO

 

Why 16 miler?

 = frequency and weekly important
 = recovery to train again
 = very long

– What type of runner should be looking at a first marathon?

      – more people in sport, and new to running.

– How do you classify workouts?

   – Hansen philosophy
      => EASY vs. SOS (HARD) Running
      => EASY running is not hard(!) – time in feet .  1-1.5 – 2 slower than
        =>  run in range, not at limit
A) SPEED
           – 12 x 400 or 8 x 600 or 3 x 1mile (3miles of work)
  b) later in plan
   strength wo => 10sec/mile faster than marathon (not 1/2marathon)
       – 3 x 2miles, 3-2-1 to get 6miles at pace
  c) TEMPO – Marathon pace 4-10 miles (could be 2 x 4 mile)
  d) Long run – both slow and SOS but long so take focus/difficult

Setting goals for first marathon

=hard without a PB/benchmark
=book has questions to tlook at self
= take 5k into calc -> try to beat ( tweak if good/struggle w. distance)
= Tempo workouts to prepare and gauge off workouts
= Want it to be positive
“Point of the plan is to get tired, but no so tired you get hurt”

– What about the other stuff ( strength, intervals, terrain, etc)

  = match course demands (hilly course)
 = strength as interested/needed
 = careful with speed wo on track

– Peaking / Specific phase before the big marathon race?

 = mileage pretty consistent (still 5 / week, slightly less vol/intensity)
 = don’t cut too much too soon
 = nutrition – watch matches decreased load (not as much as build week)
  = “EATING TO THE DAY”
  = ok  to ‘carbo load’
 = 3miles or 30min whatever is less day before race

Get the Book – Hansons First Marathon Step Up to 26.2 the Hansons Way