Ironman Postmortem Episode

swim, bike, run, Ironman, Triathlon, skills, training, coaching, volume

Molly and Peter talk about their experience training for Ironman over the last year. They talk about what they liked about the process, hacks, learning and take-a-way skills and tactics you can transfer to whatever big scary event you are training for.

Check out Peter’s Post on BIG CRAZY GOALS on

And Molly’s top 10 takeaways over on

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 Check out Peter’s Post on BIG CRAZY GOALS on 
ALL Ironman posts on consummate athlete
Molly’s Posts on Ironman



Thank Yous – it takes a community and a lot of inputs and energy to race anything but especially Ironman. 
What was the best thing about Ironman?
   – a chance to go out west and do a few big adventures, visit friends, be a beginner
  – molly nerves/ confidence in swim
**** LINK to Peter article on BIG CRAZY GOALS on 
What was the best part of training for Ironman?
    – learning to swim and double/triple days. training together.
   – molly – back to a training plan, training together
What would you do differently if you did it again? 
   – open water sooner and uphill/downhill running more
   – a little harder in bike
MOLLY – interval training
Would You do it again? 
   -> bucket lists and
   -> Negatives of training for Ironman – leeway to eat sugar/badly, sacrifice in other areas of life, stress on body, stress on family
The difference between Training for Molly vs. Peter 
  -> Swim – molly build vol vs. peter build skill/ability/equipment
  -> bike – Peter focused on efficiency/position/bike while molly built time/skill/endurance/engine
  -> run – Molly had time to build volume and body adapts well/enjoys vs. Petre limited time but needed to adapt ankles/calf (more confidence in engine/endurance/running for 12hrs/mindset)
  -> prep/transition/event knowledge => Peter had more unknowns around how event worked, rearch of event day, aid stations, rules etc.
What advice would you give to a cyclist who wants to do Ironman?
  – consider if your skill and speed is sufficient before adding volume
-try and perfect short course
-> Brave athlete ->
What advice to someone with limited endurance back ground (no swim bike or run)
   – learn skills/speed
  – many local and even bigger profile sprint, Olympic, short, Xterra style TRI that will help you refine position in all sports, develop speed and avoid injury due to over training/volume.
Best Swim Advice – what really helped? 
   – get comfortable (Total Immersion and the Latest Joe Friel Triathon Bible) helped Peter
   – to get fast need to work on cadence and the high elbow concept worked well for Peter (more with Rich Pady Podcast) and Book= Swim speed secrets for swimmers and triathletes
 – get into open water asap to work on sighting, and you may like it more.

Run Fast w. Fewer Injuries – John Beverly

jonathan beverly

Jonathan Beverly delivers in today’s episode. Most sports will benefit from running directly in competition or as part of training. Jonathan has written a book called ‘Your Best Running Stride‘ that pulls together the latest research, practical information from coaches, athletes and therapists and years of his own experience as the editor of Running Times. This is a packed episode with information about running drills, warm-ups, cues and mobility/strength exercises to boost your running ability.

Find Jonathan’s Book ‘Your Best Stride’ On Amazon Today

Check out the Show Notes at

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Jonathan Beverly is a lifetime runner, coach, and student of the sport. The editor-in-chief of Running Times for 15 years, he is the author of ‘Your Best Stride and Run Strong, Stay Hungry’ and writes for a variety of running and fitness publications.





1) what does a normal day look like for John Beverly?
– consider going into how he got to editor status?
– consider discussing

2) What is your sporting career? what have you done in running and beyond?
– ‘accidental athlete’
– found could improve in running
– sports exposure in youth -> feeling athletic with core and corrections. How to help youth develop movement skill

3a) how to start interest in stride
– minimalism, born to run went too far
– but don’t swing too far the other way
– April 2014 its all in the hips – successful article in running times-> hips flexed, affect glutes
-> result overstride
4) target cadence or foot strike – a result not the issue
– the article ‘born to run’
– forefoot focus = prancing if done before
– cadence = over quick stride, pulling too quick ( hamstring)
heel/midfoot/forefoot: what’s the deal?
– upper body focus –
– distorted mechanics

4) The body you have now will find way = what experts agree upon is not a specific running style but a few optimal running mechanics that often get compromised by our daily habits.
– change parameters see a change in stride
– the misconception of ‘born to run’ -> changed his stride over months
– is heel strike universally bad

5) shoe shopping
– top researchers say wear the least shoe YOU can get away with
– throw out pronation/ supination- what is too much?
– * Benno M. Nigg —  biomechanics of sports shoes. ( book )
– find a comfortable shoe
– a shoe for use and different days
– Custom insoles??

Vivo barefoot shoes we use
– is 180 for everyone?

6) Starting running – perhaps a non-athlete or especially a ‘fit’ cyclist in fall. How slow do we need to go?
-> Run: walks? Even strides (10sec fast without straining)
-> careful with slow jogging/ slogging— people run. Better faster
-> how much, how fast?
– surface – lless impact , some stability and variety of stride
Correct imbalance – walking and lunges —most ignored muscle in runners? (glutes/core?)
– walking form – exagerate glute and get. Hi ext
– lunge – open hips strengthen glutes
– rows, pulldowns and stretches – lie on foam roller or arm swing
* run with posture bar

5) What is a good warmup for a recreational runner?
Lunge matrix jay johnson – multidirectional lunge (By Gray Institute)  x50
Legswings x 5

6) core glutes and running / why not quads and hamstring
If hips tight then glute length not ideal / less powerful
Core / balance -> transverse abdominas

7) cues -> glute bridge and feel hamsring
-> side bridge with leg lift – done with legs stacked and lift small range
-> run tall –
-> treadmill at front or pushng stroller

7) lifestyle tweaks to improve running – what is the lowest hanging fruit ?? (lifestyle constraints)
– barefeet more? no shoes inside? (Myth of perfect shoes)
( a lot of discussion RE daily habits that hurt us: how do we change the worst of those?)
—perils of sitting!?

10) be a consummate athlete – be athletic


How to Start Obstacle Course Racing – Lindsay Webster

OCR, MudRun, Fitness, Obstacle Course, Running, Strength

Lindsay Webster joins us today to talk Obstacle Course Racing.

Lindsay is the OCR World Champion and loves ice cream!

She shares training tips, experiences starting out as a female OCR racer, helps us with our burpees and talks about grip strength.




  1. How did you get into OCR?
  2. was it what you expected
  3. different types? favorite?
  4. adivce for working with teammates?
  5. What to expect on a course
  6. Hardest obstacle?
  7. Run versus strength?
  8. Grip strength?
  9. burpee tips
  10. typical week of training ase season/inseason
  11. fueling for OCR racing
  12. recovery?
  13. getting started as a beginner—what to sign up for?
  14. biggest mistake you made / what would you do different?
  15. where can people find you?

Soccer & 10 min Core – Lauren Sesselmann

Soccer, Fitness, model, core, video, entrepreneur

Today we have Lauren Sesselmann, a Professional Soccer player and entrepreneur. We talk about fitness routines for those traveling or just those who are busy. We talk soccer skills and being an entrepreneur. Lauren was a great guest. Check it out!

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Wikipedia for Lauren Sesselmann
Lauren is an American-born Canadian-international professional soccer player and model.
Lauren has been a professional soccer player for the last 5 years, playing with the
Canadian National Team and in the Women’s Professional Soccer Leagues in the USA. She has had the opportunity to play all around the world at the highest level of performance and competitiveness.
Fitness is her life, and after being awarded at the London Summer Olympics, she felt incredibly inspired to share her very own training techniques to help others achieve their fitness goals!
Lauren has had an amazing career, besides her phenomenal performance at The London Summer Olympics, she’s a Gold Medal winner at the Pan American Games in Guadalajara , Mexico in 2011.

First check out Lauren dribbling like a boss on instagram ! ( link here

Fit as a pro DVD’s 
* We are actually really big fans of 10 minutes of core in morning, Peter uses with clients so want to start with DVD’s as we can likely do good job promoting and his clients are always looking for options/ideas


Why 10 minutes ?
10-min high intensity workouts for any fitness level that you can do anywhere.
“Fitness has always been my lifestyle, I’m always on the road, and people tell me that they don’t have time to work out.”
Finding things you can use in hotel rooms, or anywhere, that can give you a good workout when weights/gym aren’t accessible (“It’s amazing what you get get done with a hotel room towel!”)
“Seeing people able to make changes in such short time periods is really inspiring”
Newest week-long program mixes cardio, plyometrics, core, yoga, foam rolling


Did your soccer training influence the training (e.g. bounce jumps? Cross jumps?)
Absolutely—especially based on how she trains in the off-season, without much strength training
Has some YouTube workouts using a soccer ball!
“It’s surprising how much of these are used in pro sports.”
Soccer camp:
for young kids, some advanced, some just getting in—help mold them into good players, and help mold them into being good athletes / pro athletes
Tell us about professional soccer – where is it at in North America? 
going really well for women overall—growing a lot, adding new teams… still not equal to men’s but moving in the right direction.
Serious athletes wanting to go pro
Find a team, even if it means a lot more travel, that’s trying to compete at a high level
Talk to athletes—it’s easier to get feedback than you think!
Look at colleges/high schools with strong teams
Ask a lot of questions: it’s easy to get lost in the shuffle
Don’t worry about failure—be ready to fail and OK with it
“I’ve been told no and cut so many times, but look where I am now.”


What equipment to play ? ( e.g. could I just get a ball and a friend? what would we do ?) 
shin guards
shoes are most important (kangaroo leather is nicest, but cheap options available)
cleats: she likes Nike cleats
What’s the key to a kicking the ball well ? (e.g. common mistake of using your toe) 
people kick with their toe, but that will make the ball go all over
kick with instep, right by your big toe
keep head down, body over the ball: leaning back makes ball go high in the air
keep core tight


Common problems people run into in first sessions?
kicking with toes
How can I practice without playing? (  some simple drills or small games ? ) 
Practice kicking against a wall: will help with control and having ball close to your feet
The more touches you have with the ball at your feet, the more comfortable you’ll be
Pass it around with a friend
Put cones in a goal or set up a smaller than normal goal post and practice kicking into that
What would a normal training week look like for pro soccer?
   -> type of strength? hours? cross-training ?


What’s the one cool move I can do to make it look like I know what I’m doing with a soccer ball? 
Basic pull-back move: charging at someone, take ball of your foot, put it on top of ball and roll it backwards and go in the opposite direction.
Where can we watch you play ?
Canada has a game coming up in February
League is normally on Fox Sports (working on getting a better
Games are all on NWSL’s YouTube channel (
Social Links 

How to Row – Sara Hendershot

KeyWords: Rowing, Ergs, Paddling, Water-sport, Fitness Programs, Gyms
Sara Hendershot played many sports growing up and tried rowing at Simsbury High School, where she was immediately hooked. She was recruited to row at Princeton University where her collegiate career peaked during her senior season when she was named Captain of the team, rowed an undefeated dual season, a 3rd place finish at NCAAs, and was named First Team All-America. Upon graduation, Sara turned down an offer on Wall Street to continue rowing at the elite level.
Fourth place finish in the 2012 Olympic Games in the Women’s Pair. Following London, Sara committed to training for another Olympic Cycle, but unfortunately was plagued with injury for almost two years.
After recovering from injury, Sara shifted focus to staying competitive while helping others succeed at rowing, and she currently runs an elite rowing coaching program with her husband called Rowfficient in Boston. She is also a Senior Account Manager at SMACK! Media.



Sara She is from Boston where she runs an elite rowing program called ROwfficient. She has raced for the Princeton rowing team and placed 3rd at NCAA. Rather than going onto Wall Street after graduation she elected to continue rowing at an elite level which culminated with a 4th place place at the 2012 Olympics in Women’s pair.

Just because I’m not training full time, I can still go out and row.”
1) Why did you choose rowing?
   – what are disciplines in rowing ?
Rowing gaining popularity
14 years of rowing—lots has been changing for women
Competitive as a kid “I can’t remember playing a sport for fun, not competition”
Always looking for new sport to push herself in
Needed a spring sport in high school—soccer, swim and debating track, lacrosse and parents suggested rowing
Really tall/aerobic base —> good for rowing
ARTICLE — RESEARCH ON DIVERSE ATHLETE GROWING UP! “Superperformers” (90% played 3+ sports in high school) LINK?
Diversity in sports – better for development
2) Your rowed collegiately … what were you in school for  ? What could you have gone to wall street for ?
Title 9 would allow women rowers to get on well-developed teams
Didn’t choose scholarship school, went to school that made sense for her (Princeton)
“Could see the person I would become after four years there, and I wanted to become that person.”
2006 and 2011, Princeton won Nationals, but Hendershot was only there 2007-2010 “Helped influence it and build up to 2011.”
Named All-American
Full body movement, engages the other muscle groups, and makes you a well-rounded athlete
wind / technical aspects: on course, wind doesn’t hit the lanes the same way
lots of luck involved
evolution of equipment has changed speed/sport of rowing
8-woman boat in high school and college
4-woman boat in college in 2011
2011-2014 became more focused on 2-woman boat
Different boats have different techniques, help keep things fresh
Favorite was women’s pair: “It’s just you and one other athlete, it’s a very honest boat. You can’t hide in a pair.”
Most classmates moved to normal jobs, making lots of money—Sarah went to job interviews, internship at a major bank (80-100 hr weeks for 3 months)
Realized that could be a solid career path, but wasn’t fulfilled, wasn’t feeling like it was for her
After school, asked if she could defer a job opportunity for 2 years while she focused on rowing, but she never went back—“I was too in love with the sport.”
2) After school you had success nationaly and even went to Olympics, tell us about the 4 years leading up to the olympics? ( training, hours, key workouts )
2012 Olympics: jumped into cycle out of college
Women’s national team trains out of Princeton (so didn’t need to move)
Access to 2008 team training in same facility made it more real/possible to be in the Olympics
Training dramatically changed: as student, you’re student-athlete, and academics are really rigorous
Ivy League colleges institute rules to make sure you can’t overtrain
Long, slow distance approach for Olympics
(2012 was 24 for Olympics)
All the volume wore Sarah down, needed to focus on mechanicals
“High volume approach essentially turned me into a zombie”
Need aerobic base, but intensity is forgotten—race is around 7 minutes long
“We’re training like we’re racing a marathon, when our sport requires us to be good at a 2K.”
Prefers more balance of volume/power in training plan
Every athlete is different—different strengths and weaknesses, and training plan should be developed based on individual athlete
Testing can help with this: VO2, lactate testing—see where your strength/weakness is
Self-experimentation is the easiest way, though. You’re an experiment. (Ex: High volume, Sarah was tired, fatigued, injured constantly. Changing to intensity and focus on power, form, skill—felt completely different and improved)
After London, hormones super out of whack after training 2 years at high volume
That cycle, felt so much happier and more engaged and enjoyed the process.
“If you don’t love what you’re doing every day, you can’t be the best version of yourself.”
Princeton team still follows high-volume plan, and by 2014 Sarah knew she had to leave and work with other coaches/psychologists/trainers to get healthy and get stronger—through that, scores improved, rowing improved, and general health improved
“Only option to make the team was to make the 4 or 8 woman boat, and that’s selected through the centralized Princeton center,” and her old coaches were on the decision-making process for the Rio selection
“I don’t look at my last cycle as a failure, I improved.”
The 4 years leading to the Olympics are what you remember: “the mornings, the routines, the little ups and downs”
3) Is there transfer from professional rowing to what the gym-goer or recreational
4) What is Where did Rowfficient come from ? Influences? Basis?
Taken the philosophy Sarah developed leading up to rowing and bringing it to people wanting to get into rowing or people trying to get into even just rowing on the indoor machine
“If you’re not moving efficiently in rowing or in other movement, you’re not going to reach your potential”
“Help regular population take aspects of how elite performers train and incorporate it into your life: quality and focusing on yourself as a human and mover before a specialized athlete”
Large range of people they work with: masters who want to stay fit (rowing/weight training and ability to move under load); CrossFitters (rowing is part of all competitions, so helping elite and rec CrossFitters master the rowing machine); juniors/collegiate/high school/master athlete and improving them in the sport.
Strength Training/Cross Training:
Deadlift translates the best visually and kinesthetically (angles are similar, as is order of operations and muscle engagement)
“Picking something heavy up and throwing it over and over again”
Biggest mistakes for beginner rowers:
Slapping chain is a sign of disconnection
Grab with arms or open with back
Slip butt back without moving handle
Only practicing slow rowing instead of adding intensity
Best Tips:
Move the load with the biggest muscles, i.e you should be moving the handle with their hips, not their arms
Every inch my hips move, the handle should move at inch
Slow down! Number in upper right is stroke rate on Concept 2 machine—aim for 18-24 per minute to start to focus on mechanics
Elite rowers do most training in that 18-24 zone
What is a bench mark / key workout for rowing success in your opinion?
2000 meter race—tested most universally, that’s what you ask a new rower
Lots of other options as well: 1 minute test for power; 5-6K for volume
Test a big spectrum to make sure power and aerobic capacity are both improving
~5:40 is men’s rough record for 2K; just under 6:30 for women
Transitioning out of sport:
Sarah lined herself up for a career after sport (school, business)
Elite/Olympic level still doesn’t have a lot of funding—very small amount to just the top athletes—so you need to figure out a way to support yourself
You have to have another job, and it has to be flexible
“I wanted something I could develop into a career when I was done”
Sara works with Smack Media now (“Everyone there is an elite athlete”: marathon Trials, pro golfer, etc.)
Take experience as an athlete and be able to apply it to work
“I wish I’d allowed myself to enjoy the day to day. There was so much stress… But maybe trying to be more even keel about it and enjoying the amazingness of being able to do it would have been better.”

How to Get Things Done, Even Workouts – Julie Ireland

KeyWords: Productivity, Getting Things Done, David Allen, Self-Improvement, GTD
So stoked on this episode! Organization is a huge passion for Molly, and she has been completely obsessed since she waswas a little kid with streamlining every aspect of life. It is hard to fit training in. We know that from talking to athletes at our talks, from Peter’s coaching clients and from trying to do it all ourselves!
Here on the Consummate Athlete we want to get good at multiple sports but it is hard to balance training for one sport let alone a bunch, especially with all of the other responsibilities and of tasks that need to be done. But health, fitness, fun and adventure can and should be a priority, and today we’re talking about how to bring that concept to life in a real, tangible way.
Molly did an article with today’s guest about sneaking in a morning workout recently and knew she would be perfect for the podcast. Today she speaks to us about fitness and becoming the consummate athlete as a busy person.
So, generally, I’m hoping you’d be up for doing an episode with us on how busy people can prioritize fitness, and develop good habits around exercise (as per the GTD method!).


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Julie Ireland came to the David Allen Company—GTD– after spending many successful years in the executive search industry, as a project and client manager. She earned a Master’s degree in Public Management from Carnegie Mellon University. She brings a unique perspective to her one-to-one coaching work that resonates with senior executives to entry-level staff. Julie’s style is engaging and warm. She leads Getting Things Done in-person and virtual coaching around the world.

Social / links 



Quick overview of GTD method and how it can relate to personal growth, esp. fitness
  -> helping people with work flow
  -> Distilling life into a) control (emails/checklists/meetings)  b)
Main barriers to exercise / fitness for most people?
Optimally Engaged with things
  – Close the ‘open loop’ … make a decision (ie. loose weight or try a fitness class)
How/why does exercise end up helping people (beyond just fitness—so, how starting an exercise program can actually end up making you more productive at work, etc.)
 – work life balance … everything woven together
Best ways to start adding it into life (baby steps, scheduling…)
   – Baby steps good for most
    – Charles duhigg — calendar,
    – We think of things as things we have to do (learn to snowboard, be better at ‘x’) BUT in GTD method you look at outcome vs. next step or first step (ie. learn to snowboard = next action is book a lesson )
Moving Past buying things 
  – look for next action (join a group, find a run partner)
PROJECTS are list of things to do / actions 
   – once you name something you own it … name the cause of stall / setback
   – ‘the stall’ is you might hate / not like / not need to do what you think you do .
Handling setbacks/skipped sessions
   – weekly review – look at week ahead … when fit exercise in calendar
   – do so mindfully and re-negotiate with yourself
Best habits that you see new clients adapt (meditation, signing up for classes, doing small workout early in day for early win, etc.)
   – something for yourself, not because of other people / things you ‘should’ do
  – ‘managing agreements’ and expectations vs. agreements -> thinking spouse *SHOULD* know you wanted to train / not be with kids all day . 

Self-Defense & Awareness with Krav Maga – Dan Gador

KeyWords: Krav Maga, KRAV, Martial Arts, Street Fighting, Combat, Self-Defence, Confidence


Today we are excited to step into a new area of sport and movement with Krav Maga. Essentially Krav Maga is a self-defence method that is different from ‘martial arts’ in that there are no rules or competitions. It is focused on self-defence and, interestingly, on being aware and present in the moment to avoid risky situations.


Peter was apprehensive with violence but came away really excited about the ideas Dan shared today. Being aware of all the possible actions people around you could make and how you would handle them is a big part of Krav Maga. Peter has even started doing this while riding, in cities especially it can greatly reduce the chances of a crash if you are aware of your surroundings.


We hope you enjoy this episode!

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Social / links (English Soon) Dan is based in Israel (the birthplace of Krav Maga!)



1) Tell us your story how did you get into Krav Maga ? 
  – Krav maga created in Israel
  – He went to his first class because friends did for social aspect
Taught in a way to analyze surroundings / social situations . Helps with Fears 
=> Awareness
=> use videos of live scenarios (what someone does before pull a knife)
  => class simulate attacks so see hand positions, foot positions


How does Krav Maga differ from BJJ or Karate (or other forms of combat sports / martial arts ) ? 
 – developed for defensive techniques for street fights, no points or competitions.
 – many other martial arts (judo etc.) are sports with rules, ways to get points
 – Method vs. competition


Where do you teach and who ? 
 –  some defensive forces
 – mostly civilians first grade to 7th grade .
  – groups of adults
 – oldest around 50 years old .


Violence? Will I get hurt ? 
 – Learn techniques , these can get aggressive but usually do not get hurt
  – some classes will wear protective gear
 – young girls especially are not looking for the aggressive classes but very much to learn to defend themselves


In North America
5) What are some easy ways to try out the sport ?  Is it available in north america? USA / Canada ? How to find ?
  – other disciplines and more aesthetics
  – several main streams –
  – Krav Maga has become popular in last few years but name has been taken to combine other methods/disciplines .


Where would be a place to travel to for a true immersion in the sport ? 
  -> Possible to come and have 1-2 weeks training session. Possible to have every day for every 3-5 hours a day.


Do athletes from other sports use Krav Maga for training? Or have athletes come to the sport and succeeded because of their past experience ? 
   – Crossfit and TRX ‘athletes’ like Krav Maga for the techniques and self-confidence
   – it is hard to combine with similar sports (i.e. MMA) due to the lack of rules
   – Someone from other Martial Arts will have some advantages but also some interference
    – Dancers often
     – anyone with awareness of body


Misconceptions about martial arts or krav maga specifically ? 
  *I have minimal experience with martial arts and find it tough to get motivated for ‘violence’ BUT really like discipline and training
   – that is a competition or specific technique. That it needs too look good.
    – Best way to deal with conflict is to avoid it  (i.e. if out on a run and see someone – could take a detour )
     – Preparation is not just for violent acts, Krav Maga teaches for other situations/emergencies


Is there a move or exercise we could try at home to start training / preparations today ? 
 => Go and do first-aid to help be prepared for medical situations – honed/aware of how to react/respond to surroundings
  -> a baby is not in a class to learn to walk -> it learns by trial and error


Mind Training  => include in day ‘mindset’ of thinking through surroundings. When walking play mental games. Thinking actively through scenarios and how to respond. Watch people.


Cool Move to make us more confident going into first class/session 
 – first class will start with warm-up, better shape is going to help look better / catch breath
  – there will be running, push-ups etc.
  – class – first techniques are intuitive, working on reaction to basic human instincts/reactions
   – do not try to look like s


What to wear to first class / session 
  – wear a t-shirt and wider pants. Women often wear tights-and dry-fit T-shirt.
  – not too far from street wear but want to be able to move freely / be comfortable
 = photo from website ******************


2 good north-american locations
 – Cinncinati   – Mike has come to Isreal .
   – TOronto – Gill has trained similar time and just moved to Canada (English Soon)

Being Consummate Athletes in BC: August 2017

Whistler—about two hours from Vancouver in beautiful British Columbia in Canada—is one of our favorite places on earth. Vancouver hosted the Winter Olympics, and Whistler was a big part of that. The mountain resort is home of Crankworx, Wanderlust and Ironman Canada, so as you would expect, it’s a popular destination! We’ve spend a few weeks out west over the last few years, as more and and more friends migrate out west and to race Crankworx. After missing the trip out west in 2016 to focus on our wedding, we knew it was a place we wanted to really spend some time in 2017.

Combine that with me feeling somewhat at a loss for a new, fresh athletic challenge, and it boiled down to one thing. Well, not one thing. More like an escalating series of dares.


Two years ago, our friends Greg, Michelle and Amanda started joking with us about the ultimate adventure experience: kick it off with Ironman—2.4 mile swim, 112-mile bike, 26.2-mile run—and follow that up with the Wanderlust Yoga Festival, then do Vancouver’s famed SeaWheeze half-marathon, and cap it off by racing cross country mountain bikes and then downhill at Crankworx bike festival. Cram in a ton of hanging with friends, hiking (Grouse Grind FTW!), riding and other ridiculous adventures, and it’s a month of hijinks waiting to happen.

And so we laughed.

But somewhere along the way, the idea started to take root for Peter and I, so much so that we started wondering if we could a) do it, or b) consciously miss out on what could be the craziest, fun-est month ever.

It took a bit of prodding on both of our parts, but we hit the sign up button and committed to Ironman a few weeks ago, and since then, the training plans and scheming have taken on a level of 100 percent we’re-doing-this seriousness. And after a week of van modifying, we’re now well on our way to having a live-able Ford Transit Connect XLT that will be our home base for the month of insanity.

Let’s break it down, shall we? I’m (Molly) a former triathlete—including an Ironman in 2011—and have dabbled in pretty much everything from yoga to cyclocross to XC MTB to road to marathons to shorter distance runs, but really spent a lot of my 20s jumping from discipline to discipline (so for me, this is a pretty excellent challenge because it pumps up my favorite thing—tons of adventure and activities of different types—and combines it). Peter, on the other hand, is a consummate endurance athlete and a total crusher on the mountain bike (and holds the Canadian Leadville record!). But he’s never done a triathlon—so the swim is a challenge, but as someone who describes himself as a lover of all movements, he’s already learned a lot from the few swim sessions he’s done, and the distances for the races won’t be a problem for him!

3AM for the swim start of Ironman Louisville in 2011. What was I thinking?
3AM for the swim start of Ironman Louisville in 2011. What was I thinking?

Ironman Whister60464_10100190821688689_2656958_n

I’m no stranger to Ironman. In fact, as I crossed the finish line in Louisville back in 2011, I remember very, very clearly vowing to myself, God and my father that I would never do something so stupid ever again.

Boy, was I wrong.

Couple that with Peter’s aversion to swimming, and Ironman is easily the biggest challenge of the month, so it’s probably the ideal situation that it’s the first event. If we can make it through that, we’re going to be fine, right?

It seemed like a bold enough first bucket list race to tackle in this trip, and guarantees that we can’t BS our way through the month. We’re going to need to actively train for this one, not just phone it in, and we have a ton of blog and podcast content coming your way about how our training is going, and on my end, some of the lessons I learned after my first one, and what I’m doing different to prep (a lot).


Wanderlust Yoga Festival

This is going to be a hilarious highlight, since it’s just a couple days after Ironman and we’re going to be stiff, sore and in serious need of some downtime and yoga chill. Thankfully, Wanderlust is in town! So, we’re going to get our Namaste on and enjoy a non-competitive adventure, though I warned Peter that given the rest of our trip, the odds of me trying to outdo someone in a class is pretty high. Still, it should be a great experience since we’re both really into yoga, movement and recovery!


SeaWheeze Half-Marathon

I’m not normally a website-refresh kind of girl, but I’ve heard so much about the Seawheeze half marathon in Vancouver that when we started planning this, I knew it had to be included. The only problem? Registration doesn’t have a specific opening date—the Twitter just hints that it will be soon—and I’m pretty stressed that we won’t get in, since it fills up fast. So the race is actually already starting, or at least, the race to click “pay now” is… But I’ve heard amazing things, and what better way to chill out from an Ironman than a half marathon, right? RIGHT?


Crankworks XC MTB Canada Cup

The event that’s brought us to Whistler the last few years: the cross country mountain bike race during Crankworx. This year, it’ll be towards the end of our adventures, but since I’m still a relatively new mountain biker, I know it’s going to challenge me in a totally different way that Ironman will. I don’t often race mountain bikes, and I know the terrain out there can be super tricky—it is at a downhill park, after all!—so I know that’s going to impact how I set up my Ironman training, since I know I need to make sure I’m still including some technical mountain biking so I’m prepared for this and the next challenge.


Crankworx Canada Cup Open DH

As previously stated, I am a moderate mountain biker on a good day. So, for me the biggest challenge of the month is going to be surviving the Open DH race at Crankworx. Peter should have a great time, but I am moderately terrified, so I guess it balances out his lack of swim experience.


Grouse Grind

OK, this isn’t technically a scheduled event, but it is timed, so I think we’re going to end the month with a trip up North Vancouver’s famed mountain climb that’s a calf burner and a half. Plus, we have a few friends who will be up for the challenge, so we’ll end on a high note and hang out at the top for a bit, take the gondola down, and move on to the last phase before we hop back in the van and drive East.


Man, we can’t just adventure all the time. The last day in town will be some serious recovery eating at some of Vancouver’s best restaurants!


So what do you guys think? Crazy, amazing, or a little of both? If you have questions, want to get involved, or want to hear more, get in touch! We’ll have a few podcasts coming out, we’ll be planning some Consummate Athlete talks in BC while we’re there, and we’ll both be blogging and Instagramming up a storm (@mollyjhurford and @peterglassford): follow along!

If you’re interested in joining in the fun, or being part of the adventure, get in touch!

How to Hit Golf Balls Better & Coaching Philosophy – Shana Kelly

KeyWords: Golf, Golf Swing, Coaching, Philosophy, drills, Practice, Skill acquisition

Today we take another look at Golf. With the mental and very precise nature of golf we felt that talking to another Golf-Pro was worth while. We were very happy with the additional concepts Shana brought to the show today.

We talked about drills to help with hitting the ball, mindset in golf, picking a good starting course, setting your practice duration and several other topics that will be usable in many (if not all) sports/skills.



Social / links 



I plan to keep us under 30 minutes but can go longer if we get on a roll and you have time.
2) Questions
Tell us about your job as a Class A Professional / Master Coach Developer. Where do you work and who do you work with?
  *any resources we can link to for booking you, books?, articles? , products?
Gavin -> Kawartha golf club in Peterborough ,
Kawartha PGA of Canada class a Professional vs. Head Professional is in the golfessioal get class A then specialize as General Manager, food-bev/accounting,  and coaching and teaching and pro-shop and then playing.
Players have to pass a playability test .
WHen Certified you have different levels – every Class A will teach Beginner/Intermediat and then Advanced/competitor a / competitor b levels
What common mistakes do you see in beginner golfers? How is this different then someone golfing for 10+ sessions (intermediate)  vs. 100+ Sessions (advanced) ? 
   -> are there thresholds or markers for when you have progressed through these rough stages ? Would you define the stages differently  ?
Beginner -> never touched before or just recreational here and there. 
Intermediate -> Played more frequently
TERM -> Handicapping
A handicap is calculated through to keep track of scores. Top 10 of most recent 20 plays. (any
  * or play 5 and have 1
Shana is a 10   -> She shoots 75 so is a 65
Peter is a 40  -> shoots
Shana gives Peter 30 so 1 shot per hole except the 12 hardest will get 2 shots ‘bonus’
On scorecard will see on ranked courses the holes by difficulty
What do you do that is different than most other people? Do you believe something different or teach a skill in a different way than is commonly done? 
   *as an example in cycling coaching I don’t let clients push their bikes with both hands on handle-bar or hop both wheels at same time using their shoe-cleats
– Golf Coaching – What makes a good golf coach? 
                     -> tell me about the golf coaching certification process.
Relate really well to her golfers. A coach should have to have struggled vs. being amazing golfer.
PGA Analyzed performance Model -> Gap between what they are doing vs. what they want to do .
   – rather than going right to technique, where are they screwing up
  – this model looks at mental/cognitive/tactics/physical-motor … shoulder issue ?
Example: most newer golfers need to ‘lift ball’ –> if this is belief then technique changes not help . 
– In our previous golf episode we talked about the technique to hit the ball and basic things like how to dress and properly carry a golf bag.
– Is there an early/easy ‘win’ a beginner could get on day 1 at the course/range ? 
=> Get good information early from coaching ideally
=> many people will give advice on course (Social sport) BUT lots of advice is mislead … “if not a plumber it is better to call a plumber” “I have sink, you have a sink but i don’t know to
=> First lesson- at practice facility, don’t go onto course till can get ball to move (hit ball), start at golf course that is appropriate size . Look for beginner friendly course.
-> Beginner friendly course ->
=> Dismantle Golf Bag to learn clubs, what is there and why have different. Irons vs. Drivers , Irons adjust by about 1 inch increments
=> Understand what going to do when get out-there. 
=> Drills to work on getting ball into air, understand how to swing club (not how to lift ball)
How know course is good beginner? => Playing 9 holes is good. 
  *championship course is 9000 yards.
  -> look for words like Executive courses (shorter) 
  -> time of day -> ask about low/not busy times .
When should go on Course? 
 -> when can contact the ball and get some height/distance.
  -> Do not need to know all clubs, do not need
  -> Could play first 9 holes with 9 iron and putter. ( most people can hit about 50 yards with 9 … so 3-5 to get to green)
Is there a skill/area someone can practice at home to make those first few sessions more productive? 
 -> drill – piece of broken tee , take setup and try to swing at broken tee … can not lift out of ground but nick the tee => sweep it out of ground
Any social media or website links 
– Website ->  also on facebook

Q & A – Travel, Sven Nys, Gaining Weight, strength and Off-Season

Keywords: Travel, Sven Nys, Gaining Weight, strength and Off-Season

Today’s episode is a Reader/Listener Question and Answer (Q & A ) Episode.

We talk about our challenges over the last month of training, the core-routine we are each doing (and Peter is using with his clients) . We discuss a Sven Nys quote on embracing your sport and how this can help the Consummate Athlete. One of our readers has been sick and inquires about gaining weight, which let us discuss some tactics for losing/gaining that have worked for us, in research and/or for clients.


crazy travel week, what we learned at crossvegas, Iowa world cups 
eat: 1 veg per meal, tons of water (see molly’s article on surviving trade shows )
Sven nys quote from Bicycling (teaser about short podcast coming up)
You have to live 365 days a year for your sport. That helps a lot. Not just for a small period. You need to have the passion from day one until the last day.
peter newsletter
Know what? Gaining weight. From coming back from illness (severe weight loss) to generally losing too much weight training.
  • give it time, body will return to ‘normal’ (ease into training)
  • protein / calories in general need to come up but consider IN vs. OUT
  • backing off training ie walking not running
  • Liquid calories (dairy, peanut butter , white rice as easy to eat lots)
  • watch starting with low cal / high nutrient density foods (ie. salad opener limits overall calories for some)
  • Molly references milk (whole milk) beneficial for DOMS from study HERE
Vince M C. asks: I would love some down-to-earth advice on getting into interval training. I’ve always just tried to maintain a pace while running, but I’m aware that interval training will yield better results. But how does one establish intervals as a beginner?
  • fartlek is the easiest way to start
  • run/walk (not just for beginners)
  • break normal route into chunks
  • track – run straits, walk corners
  • find a track workout or hill workout nearby
  • find hills
Brandon asks: strength training in the off season why, how, when. 
  • should year round
  • offseason good to start
  • infographics on performance benefits of strength

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