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 www.smartathlete.ca

And Molly’s top 10 takeaways over on Bicycling.com

Please look at the www.wideanglepodium.com DONAR DRIVE to help support the Consummate Athlete Podcast – any donation will help us keep improving the quality of the show!  (THANK YOU !)


The Show is sponsored by:
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.


Social/links 

 Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca 
 
ALL Ironman posts on consummate athlete  https://consummateathlete.wordpress.com/?s=ironman
Molly’s Posts on Ironman

BEST BOOKS FOR TRIATHALON TRAINING 


SHOW NOTES:

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 www.smartathlete.ca 
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.
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Boundless Adventure – Paul Trebilcock

CA podcast

The Boundless adventurer Paul Trebilcock joins us today to talk about doing lots of sports, finding adventure and making a TV show. So many great take-a-ways today to apply to your life and favorite sports.

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/


The Show is sponsored by: HEALTH IQ – Life Insurance for Active People Like You!

 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


BIO

Paul Trebilcock, Entrepreneur, Endurance Athlete, Philanthropist
Of all the goals and accolades Paul has achieved as a professional (which includes co-founding/hosting the reality adventure show Boundless), his proudest accomplishment is starting the Kids for Kenya-Toilet Run, which supports the building of toilets at schools in Kenya.

Social/links 
Twitter: @Brooklyn_North Instagram: @turbocock
IMDB for boundless -> 3 seasons x 10 episodes on Esquire network (
 

SHOW NOTES:

1) what’s your sport background? Carpenter?
nickname Turbo?!

Featured in Sports Illustrated, Esquire Network
-> started as a carpenter, then started a bike messenger service in 1990
Outside of sport and competition, I’m a pretty regular guy, going to work every day and coming home to my family. In high school, I ran cross-country and track. It wasn’t until I started a bike courier business that I got into cycling. Riding every day quickly got me hooked on adrenaline. I eventually sought out other sources of adrenaline and started competing in endurance races that combine every type of physical activity you can think of. During the Costa Rica Adventure Race, we biked for 20 hours, trekked for 60 and kayaked for 32. Off-season, I train three times a day, usually starting with a 6 a.m. high-intensity bike ride. When I am not training, I also love to take on new adventures as part of Boundless, a reality adventure TV show that I co-founded and host. While I’m obviously competitive, I’ve learned that the journey is more important. Of all the goals and accolades I’ve accomplished, my proudest is starting the Kids for Kenya Toilet Run which supports the building of toilets at schools in Kenya.

2) how did you start Boundless? The jump from two friends adventuring to a TV show is not a small one.

3) What was your favorite adventure/episode – was it the one you were most looking forward to before the show/in planning?

4) craziest moment? is there a method or mindset you use or have found useful during times of emergency or danger?

5) Training for being a ‘consummate athlete’ or to be ‘boundless’ … How can you be ready for these? (ie. ironman without being on the bike for months before?)

5) 3 seasons of a TV is certainly an accomplishment, where do you go from here?
– your back to MTB, is that the favorite?

6) For the 1/2 Ironman in Thailand – what did you learn about triathlon that you wish you knew before?

7) seems like you’ve made more of a dive into the wellness side of fitness now. Has this always been an interest?
-> you mention ‘small things to keep the body happy so it can go forever in one of the episodes’ … what are some of those little things?

 

8) BOOKS that have influenced you.

 

 

Cross Country MTB, A Long Career and Two Olympic Cycles with Geoff Kabush

kabush

 

Geoff Kabush is on the show today talking about how he has been able to find success in multiple cycling disciplines, athlete development, training practices and of course coffee and beer.

 

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/


 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 on-line

Download and view on Wide-Angle-Podium Site

Download Mp3


BIO

Born and bred Canadian, Geoff Kabush is known for racing his bike fast and having a little fun.

What is your biggest achievement, one you are most proud of?

The good old days – mechanical aspects of sport like changing tires, fixing on the fly was a fun part of racing back in the day

 

How he got into the sport

8th-grade parents sent him on an exchange program to England and learned how to ride MTB. Came back, bought a bike and started riding in BC

Victoria Island race series and a friend with a van = how Geoff started racing. Did Canada Cups as a junior and qualified for Worlds XC AND DH

Played a lot of sports in high school but Worlds got him hooked on MTB

Multisport until after high school; the University of Victoria started focusing on cycling (also got engineering degree)

2000 went to Olympics (while in college!)

“Looking back, I was motivated.” Work 7-2, go out on the bike with lights and ride as long as possible, home at 8, eat, sleep–and do it again the next day. “I had a dream and I was working hard towards it.”

2) Cycling advocacy- where do you think coaches, parents, organizations can best spend time and money
Balance providing support with giving athletes chance to fight and push for support
Focus is top down but need investment from club level up, getting more kids started
Seeing growth in kids getting skills at young age and pushing each other, that’s where high performance comes from
Good ones will succeed by critical mass is needed

  – At Bonelli I was happy to be able to point out that you were traveling yourself, building your own bike, racing, and then tearing down to fly home to the young athletes ... how can we give these skills to youth who now have access to provincial/state teams?
Always had the mentality that there’s always something to learn
Danger is young athletes who think they know it all
Always still something to learn about being an athlete
Young athletes need to learn to take advice to learn how to be an athlete

 – Where is mountain bike going? (Olympics? marathon? enduro? cyclocross?)
Back in earlier days, XC was 2.5 hours, now they’re 90 minutes. Courses are steeper, sharper efforts in last few years. Needed to change training to match

3) training

– what does your training look like this year, after a tough 2016 did you do anything different? return to old practices? try something new?
Volume based when younger(30 hour weeks!!)
Experimented with all different training styles
Consistency and staying healthy, focus on quality and understanding why doing different things
Now balanced intensity and volume better
Delved deep into gadget and science but all come back to body awareness
The importance of rest!!

– looking back is there a technique or type of training you tried and had no luck with?
A lot! One was pushing high endurance–pushing higher wattage for endurance for 3-4 hrs with major power outputs. Got stronger but didn’t translate to XC performance

– is there a type of training that you feel was instrumental to building ‘your engine’ and helping with your longevity and success in the sport?
There’s individuality so you can’t copy what Geoff has done and guarantee success

– why are you able to perform across cycling disciplines?
Endurance and coordination mean you can do a lot of sports
Not specializing in MTB young helped. Raced road, cx, mtb, played on bmx, etc helped develop
Early specialization is frustrating
Self-analysis and being willing to push yourself
Power crank helped learn smoothness
Always incorporated 1leg drills
Learned by watching great athletes and visualizing yourself doing the same movement (even not cyclists)

– cross-training – I remember stories of you hiking to increase calf strength and setting pretty solid times up grouse … do you do more cross training now? Do you think it has a place in
Enjoys cross training hiking, skiing etc — being in BC makes it easy. Taking time in the winter off the bike, mixing in CX and enduring to keep motivation makes it easier.
Important to get off the bike!
CX in Europe–bucket list he finally made happen. Belgian culture was fun for a visit, exciting seeing the atmosphere
To be at some of the classic venues was a cool experience. Crazy technical compared to US–often frustrated by lack of technical features in American races
Ability to crash and keep going is key

4) Benchmarks
– we have talked about 50 push-ups as a benchmark for good mountain bike fitness. Are there other numbers or feats of strength you think might help indicate someone’s mountain bike fitness?
People think of cycling as just legs, but over career, testing has shown that it’s more upper body as well–lactate levels super high even on downhill and can hold back your whole body
50 push-ups is kind of a joke but also something Geoff actually does. Endurance strength is key
Core strength also important
Never done much gym work, focus on lighter endurance strength work

Beer chug in Beijing with Yao Ming–major moment in career. Bummed out from mechanicals, closing ceremonies are kind of boring so went to look for drinks. Bought as many as they could for athletes, offered one to Yao Ming, a few trips later, he was bored and he finally said OK. Geoff slammed one, then Yao Ming wanted to try again in shotgun contest. Traded Olympic country pins, fun memory to take away from the event (blew up on Chinese websites)

* See Geoff’s original cycling news blog on the event here

5) Coffee- if you can’t use an espresso machine what are your top two methods to make a good cup?
Fresh beans are key
Personal grinder
Pour over/french press
At home, filtered water for machine, regular backflushing

6) What are you up to in next little bit? 
BC Bike Race, downeyville, lots of NA Events

7) Top books to be like GK (books that have influenced you, defined you)

Focusing on food for young athletes

March Q & A – Threshold, Sickness, Intervals

Threshold, Training when Sick, Intervals on Hills

March Q & A – thanks for questions !

Submit questions for April at www.consummateathlete.com


Social / links 

Tweet at us! —@mollyjhurford and @peterglassford
 
 

Questions 

what are we up to?
-oxnard
-crossfit
-Increasing training volume
what are we reading?

How do you start training, increase volume or increase intervals without burning out ? 

what is my threshold?

 = not everyone is a 60 min threshold and not everyone can hold 95% of their cp20 for 60 minutes. If you are struggling with zones of your cp20 or what you think is your threshold try using 10% of cp20 , or trying a longer TT 30-40min long for a better estimate.
 = Software is WKO+ that Peter referenced and uses with all his Smart Athlete Coaching Clients, it will help model your threshold much more accurately then generalized formulas based off TTs .

Question about Frequent Sickness with Kids – how to ease back into training ?
   – mentioned zinc lozenges, Vitamin C and Hand washing.
   – watch training load – be happy with consistency more then suffer-festivals
Nutrition changes where to start ? 

Intervals on hills . Remember flat power and also that the time in-between intervals is important consideration .

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.

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Questions

  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?

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!).



 

Don’t forget to check out www.wideanglepodium.com for show info, other podcasts and to see if becoming a donating member of the network is for you.
health-iq-ad
Today’s Show Sponsor is HealthIQ – Health Insurance for healty People Like You
   => Learn if you need insurance and get a free quote at healthiq.com/consummateathlete

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BIO

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 

  

NOTES: 

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!


Don’t forget to check out www.wideanglepodium.com for show info, other podcasts and to see if becoming a donating member of the network is for you.
You can also check out the show sponsor HEALTH IQ for this episode and the great content, quizes and information for healthy people.  healthiq.com/consummateathlete

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Social / links 

 DanKravMaga.com (English Soon) Dan is based in Israel (the birthplace of Krav Maga!)
 
 

Questions 

 

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
 dan-gador-krav-maga-school
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 ? 
 -> ISRAEL
  -> 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 CincinatiKravMaga.com has come to Isreal .
   – TOronto – Gill torotokravmaga.ca has trained similar time and just moved to Canada

 

DanKravMaga.com (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.

IMG_8348

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).

IMG_8366

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!

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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?

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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.

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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.

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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.

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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.

 


BIO


Social / links 

 
 

Questions 

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 GolfCanada.com to keep track of scores. Top 10 of most recent 20 plays. (any
  * or play 5 and have 1
Example:
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 -> www.KellysGlen.com  also on facebook https://www.facebook.com/kellysglen/

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.


NOTES OCTOBER Q & A 

crazy travel week, what we learned at crossvegas, Iowa world cups 
-sleep
-stretching
-train
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
INTO READER Qs
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
OFFSEASON IN GENERAL

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