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
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Urban Poling – Nordic Walking – Barb Gormley

Barb Gormley talks about being a personal/fitness trainer, health & fitness writer and urban poling instructor. As Urban Poling’s Director of Education, she produces the company’s educational fitness materials. Barb has written numerous magazine articles on the benefits of Urban Poling and also presents at conferences, tradeshows and health fairs across the province.
Find out more about Barb on her website: http://www.barbgormley.com/
Find out more about Urban Poling / Nordic Walking at https://urbanpoling.com/
Rick+and+Barb+0813+7486

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If you enjoy the show, consider joining other listeners who have supported our show. 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

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

Barb’s Book = https://urbanpoling.com/book-launch-the-urban-poling-ultimate-guide-to-nordic-walking/

VIDEO of Technique = = https://www.youtube.com/watch?time_continue=1&v=IJAdf2fIduQ


TOPICS AND LINKS FROM TODAYS SHOW:

1) Quick Professional Bio –
   = YMCA
  = Group Exercise instructor and Corporate Fitness … working with public
   => Year sailing and then couldn’t/didn’t want to re-enter the corporate world so went out on her own for fitness and training Marathon Walkers
  -> Urban Poling called several years -> couldn’t get a good workout, poles/DVD … then took cert. course and realized the techniques
2) Why Nordic Walking/Urban poling?
  •   why decide to try?
  • 40+ running,
  • Mandy Shintani -OT from
  • ‘Perfect amount of challenge’ – enough for those who like group exercises and routines but not so complex that someone without interest could do
  • nordic walking is like swimming/tennis … it can age with you. Intensity and speed vary
3) similarities and benefits to cross-country skiing? 
 *My introduction to ‘pole running’ was through xc skiing
  • similar but not exactly the same … and NOT like hiking.
  • hiking poles are different -> hiking poles minimize effort while urban poling whereas URBAN poles add challenge
4) TECHNIQUE 
is this just walking with poles? How does technique/instruction come into the process?
  • Nordic technique – the length should be set to marking on URBAN POLING POLE based on height
  • land poles out front with a straight arm to have a straight arm  **SHAKE HANDS ***
  •  press down on outside edge of hands
  • poles landing beside foot but angled back at 45 deg
4) Gear Needed =  Difference in Poles/tips?  
  – can you get ones that are suitable for offroad and urban settings?
  – setting the length of telescopic poles
  •   rubber boot tip on pole + a rubber handle
  • poles will telescope (get longer/shorter)
5) What are classes like?
  = GTA classes at Mt. Pleasant and High Park -> what do these sessions look like?
   = mix of social, technique and walking adventure!
  =  some calisthenics
  => Double Poling exercise with Nordic Poling  – both pole landing and big push
6) Certification courses– who is the ideal instructor to come to these courses? (clientele they work with, area they need to work in etc)
      = 1/2 day and online course to cert
7) Common Mistakes in Poling? 
  = 1500 cert instructor will say keep your arms straight with a pendulum swing from the shoulder … don’t shorten the leaver.
   = ELBOW’s get a break today
   = HANDS TO handshake position and  thru so that hand is to thigh or past (all the way down)   => This informs and is affected by stride
      = dragging poles behind you … pickup poles a bit
9) How to look/feel prepared your first time poling? (how to not look like a newbie!) 
  =  don’t bring your xc ski or dh poles!
  =
10) What’s next for you, the fitness industry and/or poling? 
 = ultimate guide to nordic walking -> working on revised edition =>
  = Activator pole for those will balance and stability issues =>

BackPacking, Camping, FKTs – Eric Batty

BACKPACKING, CAMPING AND FKT WITH ERIC BATTY

Eric Batty shares his camping experience on the show today. Eric has won the team 24 hours OCR Championships in Vegas, Set FKTs on many trails including the La Cloche Silhouette Trail in Killarney, raced mountain bike at an elite/pro level for many years and now works as an Arborist (he climbs up trees all day!)


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.
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

Brooklin tree care = Eric’s Business for Ontario Tree Removal and Care

TOPICS AND LINKS FROM TODAYS SHOW:

camping – basic skills,

tents = shelter systems – reliable (rain, winds, thunderstorms)
– often too warm sleep for summer,
– sleep mat = close cell (Thermarest), reliable
– backpack – 90 and 100L perhaps too big for a few days

water – filtration – aqua tabs
– UV – light stick

socks/ shoes?
= consider lighter trail runner for short

= Peter and Eric have used Salomon Trail Runners


Food – hang it in what?
= bear hanging options videos

food – best lightweight ‘dinner’ ‘ breakfast’?
= dinner in a bag
= JETBOIL – small, quick, canister, pot, built in Flint

bugs =
= superlight bug  hat/cover
= sun / wind effect
= off/Deet – hard to say still bug you … maybe not bite

first aid = Can get kits

= clean, gauze, bandaid, safety pin, tweezer, crazy glue for blisters, tape, pills (gravel, Imodium, NSAID)

Race Nerves – Q & A – May 2018

Today is a Q & A based on Molly’s Question posted on Instagram and Facebook about Race Nerves- Check out the instagram questions 

RACE DAY ISSUES

Topics Covered: 

  • The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
  • SELF-TALK, how to warm up, how to be social at the race
  • Start Line Nerves
  • FAMILY: How to deal with kids at the race, spouse racing too!
  • The Night Before – sleep, preparing stuff, forgetting stuff worry
  • Food and hydration the day before
  • The Bathroom Break – too much, not enough, wrong timing
  • Morning timing – getting there, perfect warmup and dressing right!

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

Amy Bender – how to sleep – Consummate Athlete Podcast Episode

Brave Athlete – Simon Marshal and Lesley Paterson

INVERTED U AROUSAL = https://en.wikipedia.org/wiki/Yerkes%E2%80%93Dodson_law


TOPICS AND LINKS FROM TODAYS SHOW:

Race Nerves- Check out the instagram questions 

Topics Covered: 

  • The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
  • SELF-TALK, how to warm up, how to be social at the race
  • Start Line Nerves
  • FAMILY: How to deal with kids at the race, spouse racing too!
  • The Night Before – sleep, preparing stuff, forgetting stuff worry
  • Food and hydration the day before
  • The Bathroom Break – too much, not enough, wrong timing
  • Morning timing – getting there, perfect warmup and dressing right!

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?

All about Bike Packing – Paul Calandrella

Paul Calandrella joins us today to tell us all about Bike-Packing one of the hottest and growing disciplines in the bike industry. Molly just went on a big trip and has completely changed her view on bike packing … find out why!
PAUL CALANDRELLA_ ALL ABOUT BIKEPACKING

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/


Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

 

what does job title mean/how did you end up there/athletic background?

Why bike packing? What are the benefits, who can do it?

When planning a bike packing trip, where do you even begin? It seems like a pretty gear-intensive process.

What’s the most important 5 pieces of gear that you need to ride?

What should you look for in a bike? MTB, road, hybrid… and what kind of components/extras do you want on it?

What kind of bike gear should you carry?

What should you carry, food and food prep-wise?

What mistakes do bike packers make from an eating perspective? I feel like this is a huge issue for touring cyclists!

And what about camping: any tips for a solo traveler, and what about partners going together?

Top mistake beginner bike packers make?

What do you wish beginners new before they head out?

What pre-bike packing things can people be doing before a trip, i.e getting used to a sleeping pad, checking their gear, actually doing days with similar mileage at home…

How does going on a guided bike packing trip help set a rider up for solo adventures?

Let’s talk poop… How do you handle it in a no-facility area?

Advice for dealing with the weather?

Best tips for sore legs at the end of the day’s ride?

Tips for people who swear they can’t handle sleeping on the ground?

The craziest bike packing adventure you’ve been on? Coolest moment?

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?

Stronger Golf – Nick Buchan

Nick Buchan joins us to talk about how he uses strength training to help golfers improve their golf-game while becoming stronger and more resilient. Join us to hear about his experience with golf performance.
nick buchan
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by:HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


Social/links

www.strongergolf.co.uk

Facebook – https://www.facebook.com/strongergolf/

Twitter – https://twitter.com/stronger_golf

Instagram – https://www.instagram.com/strongergolf/


SHOW NOTES:

BIO
Goal in the gym? General or specific?
TPI: titlist performance institute, golf club manufacturer … all of their things are aimed at supporting professionals within golf, not just golfers.
Golf training was rooted in rehab, focused on fixing movements and reducing pain. Very specific! Left out basic strength amd conditioning
Realized how much powerlifting changed his golf game for the better; started blog about it; started writing for online pubs; then TPI asked him to write articles and book and online coaching grew from that
What Injuries in Golf? 
Shoulder and hip issues are most common. Injuries similar to deskbound population but golfers wear down faster
Why Stronger?
The stronger you are, the more force you can put on the ball. Similar to EVERY other sporting motion
If you take movement out and just think about force, General strength training in terms of performance makes sense
Mobility for the desk-bound
Basic Strength Movements
Squat hinge push-pull lungs twist = basic human movements
Stability Drills?
Some unstable surface and balance/ankle stability drills, but very specific cases. No lifting on a stability ball!
Where to start: 
Functional movement screen
Information gathering to pick best exercises and progressions
See what basic movements ie plank and push-up look like. Then, start loading or work on corrective strategy
Instagram? (fancy moves)
A lot of golfers want to jump to specific “golf” stuff to instagram , but need to be back to basics
LINKS
Strongergolf.co.uk
-free content in blog posts , email signup with access to a 30min free exercise video
-online coaching
-starter program with basics in a PDF that has ABCs of basic training
-online coaching shifting to group coaching

Run Forever + Goal Setting for Age-Groupers – Jonathan Beverly

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, which is the topic of our discussion today. How can you run, and even race, into old age and stay healthy doing it?
beverly
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by:HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


Social/links

Website

SHOW NOTES:

Bio
Health vs. longevity – is this just for aging athletes
Biggest surprise 
“ duh. “ science
Consistency
 – 25miles
 – how to ramp up
– rule of 3
Goal setting as you age 
  – tactics
Age graded running results 
Mindset / positivity 
Fixed mindset
People interviewed – who sticks out