Time-Limited Cx Training, Healthy Veg, routines, getting old

Today we discuss: 
 – Stand-up desks and recovery
– Training for cyclocross with limited time
– sticking to routines – any tricks?
– healthy eating while vegetarian?
– Aging Athletes – strategies and changes needed?
Training for CX, Sticking to Routines + Healthy Eating for Vegetarians
Please consider supporting it by:
a) Rate and review on your preferred app! Easy and Free! Thank You!
b) Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover


Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


TOPICS AND LINKS FROM TODAYS SHOW:

  • Michael How do standup desks affect recovery? I’m a 53 yo male CXer. I have an office job and stand until my legs get tired and then sit until my back hurts. Mon and Fri are easy days, Tue, Thu & Sat are hard days. Wed&Sun are usually endurance. WAP Subscriber BTW.
  • Alex: If i race 40 minute cross races and can get on the trainer 4 times a week but can’t get the seemingly mandatory 3 hour weekend ride in am I doomed?
  • Joe: Vegetarian and trying to eat “good”. Suggestions, pointers, steer-clear, etc. Willing to cut back on cookies and beers.
  • hanna: how do you manage to stay focused on training when first starting a full time job?
  • Jes: Any tips on getting into a consistent routine and sticking with it, i.e the morning core?

– Try Molly’s Core 

Try peter’s anwhere core http://smartathlete.ca/new-anywhere-core-video/  

-Pair habits

-Listen to Getting things done episode 

  • Steve: How do nutrition, training and recovery need to changed after the age of 50?
Advertisements

Athletes and Anxiety – Kathy Herzog

Kathy Herzog Psy.D.; Licensed Psychologist in Massachusetts who discusses anxiety and athletes with us on this episode.
talking athletes and anxiety with kathy herzog
Please consider supporting it by:
a) Rate and review on your preferred app! Easy and Free! Thank You!
b) Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover


Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

  • anxiety and athletes—how it can manifest

  • how we can recognize it early

  • how real life can impact our workout/training lives,

  • actionable steps to take when we’re feeling out of control (cognitive behavior therapy). How can we best tell a therapist what we need if we seek more help?

  • when sport / training becomes more of an escape/addiction.

A few extra notes from Katherine E. Herzog, Psy.D.; Licensed Psychologist:

1) Getting Rid of Anxiety
“One of the most common, but mis-guided things I hear from people suffering from anxiety is that they want to get rid of it. It’s an understandable reaction to something that is uncomfortable, and sometimes debilitating. However, I always counsel people that rather than trying to rid oneself of anxiety (which is pretty impossible anyway), one’s time is more fruitfully spent on accepting it (here’s that acceptance thing again). So, telling one’s self when you feel butterflies in your stomach, or other bodily sensations that herald anxiety, “this is exactly how I should feel,” or “this is going exactly the way it should.” Just as one expects to feel out of breath or have complaining legs during a demanding effort, one should meet anxiety as part of the normal course of our experiences in both training and at races or competitions.”
2) Regarding stress and anxiety-  (see Peter’s 80% is a passing Grade for more)
As we discussed, there is a lot of overlap in regards to how these feel. However, I will reiterate that stressors are usually coming to us from the outside. Just as we need to stress the body (carefully and strategically) in order to make gains in regards to fitness, successfully managing emotional stressors can cause us to be more resilient and mentally tough out on the road or the field. Over the past 5 years of doing my own training, I have come to value trying to be cognitively flexible in the face of stressors– trying to allow one’s self to take different perspectives on whatever one is bothered by. For example, I am a bit of a rigid perfectionist when it comes to carrying out each workout just as it was written, and I tend to plan ahead. So, I often will plan a particular running or riding workout for a route I have in mind days in advance…but sometimes completing a workout this way is not possible…the road is closed, my schedule had unexpected changes in it, etc. I find this sort of thing extremely stressful, and it can threaten to wreck my motivation to get any exercise at all– so I have been learning to be more flexible about this sort of thing– most of the time I get to do things as planned, but if I don’t, the world has not ended. Managing stress is often about teaching one’s self to be flexible and to be able to take radically different perspectives if needed.
3) Are you willing to Vs. Do you want to
Something we did not get to was the concept of willingness and how important this is when considering anxiety. As athletes, I think we can all agree there are lots of things we don’t necessarily want to do (I find lifting weights really dull, for instance, but know it is an important part of my training plan). A key question to ask one’s self might be “you don’t want to, but are you willing to?” Learning the difference between the desire and want to do something (it’s fun, I like it, it makes me feel good) and the willingness to do something is important in regards to managing avoidant behaviors, which are a common result of experiencing anxiety. Also, don’t confuse willingness with trying. Willingness is jumping (as high and hard as you can) with both feet and not knowing exactly where that will take you (a bit of a risk); whereas trying is much more tentative, and less scary. I will again use my own experience as an example: I find testing to be something I rather dread, but know it is important in terms of helping my coach determine my fitness and training needs. So, do I want to do testing on the bike (no), but am I willing to do it (absolutely yes). It’s good to consciously differentiate these things so that when we are confronted with parts of our lives in sport that we would rather avoid, we can manage those feelings without avoidance and with more honesty with ourselves.

Fueling Exercise for Females, Adding Races, Training on Vacation

Today we discuss: 
 – differences in fueling workouts for women vs. men
 – suggestions for daily core routine
– should you add races to the schedule?
– training while on  vacation
NEW male vs. female training nutrition, extra races + vacation training (1)
Please consider supporting it by:
a) Rate and review on your preferred app! Easy and Free! Thank You!
b) Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

Shred girls merch = www.shred-girls.com
Cucumbers w vinegar
Beach time/making time for summer stuff
Cooling down bedroom at night

Nutrients in exercise for men vs women?

From ROAR by Stacy Sims:   
 –
Why? For one, estrogen reduces your carb-burning ability, likely to help you save those limited glycogen stores in case of pregnancy, famine, and emergency, while it increases fat burning and fatty acid availability. This is great for endurance activities, but you’ll need to eat more carbs for high-intensity activity. It also explains why you crave more of these foods during the high-hormone PMS phase of your cycle.
GI issues may occur. Many women report having GI issues such as gas and diarrhea when their periods start. This has less to do with estrogen and progesterone (though progesterone, and to a small effect estrogen, slows the contractility of the smooth muscle of the digestive tract) and more with the prostaglandins that cause the uterine contractions and shedding. If you make more than you need, they can float around your body and trigger other smooth muscles (like your bowels) to react similarly—hence the unpleasant GI distress. In extreme cases, they can also cause nausea and vomiting. You can head off the effect of prostaglandins by following the same anti-cramping strategies mentioned earlier.
Getting more branched-chain amino acids (especially leucine) can help mitigate some of these unpleasant effects. Leucine crosses the blood-brain barrier, slows down the effect of serotonin, and fends off central nervous system fatigue.

Daily Core Routine suggestions

  •  remember your ‘therapy exercises’ and working on any limiters/injuries/soreness daily
  • Peter Core

Adding in races that aren’t on the calendar

 

Vacation tips for getting in workouts/having fun/eating right

Heat Adaptation, Hormones, Diet Trends – Stacy Sims

Dr. Stacy Sims discusses the latest research around heat adaptation and performance in the heat, hormones and diet trends that may not be providing the magic they are touted to.
Please consider supporting it by:
a) Rate and review on your preferred app! Easy and Free! Thank You!
b) Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

Update:

What research are you really excited about?

Trend you wish would just die?

Tailoring training for ectomorph/endomorph/mesomorph types—how can you tell which type you are, and how can you make it work for you? can you be a hybrid type>

Cooling strategies: what works, and what’s a dumb idea? (ice vs water)

Guide to Summer Hydration: what’s the current stance on thirsty vs ounces per hour? As it heats up, how do we adjust? What should we look for in an electrolyte drink?

If someone were to do a summer 100-mile road Fondo what are the challenges to their body?

Hormone q: so many women are on birth control and unwilling to stop it – what can we be doing for our hormone health?

Fueling in Heat, Race Season CTL, Fading

Today we answer your questions! Get your questions in for the next Q &A using the contact form on http://www.consummateathlete.com
Topics Covered:
– Fueling in the heat
– Cyclocross bike fit + numb hands 
– Fueling after Late night training
– Race season Training Load Decrease, Will I lose all my fitness?!?!
– In season strength options
– Is it bad to Fade in intervals (or races?), when to fade when to go steady?
fueling in the heat, CTL, interval efforts + more
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


TOPICS AND LINKS FROM TODAYS SHOW:

  1. Choosing your food/fueling in hot weather?

Food for when it’s hot on the bike that won’t melt (that aren’t gels/chews)
—How to change food/drink as temps rise
  1. CX fit makes hands numb

Hand tingling/numbness on CX bike not on touring bike
  1. fueling TRAINING AT NIGHT ???  milk + fruit

  1. Not training as much during the week

– I have noticed that my CTL score has gone down a bit in the last few weeks. I just wanted to make sure that I was putting enough efforts and that I am where I should be?

5. During weight/core sessions, as I progress, should I keep reps at 12 and increase weights or focus on doing more reps with the same amount of weight? in season

6) with intervals (or races) is it better to have the last one be the best or better to have it be the worst?

Recovery Fuel, FOMO, Imperfect Training

Molly and Peter discuss several questions today – thanks for your questions and comments!
Discussed today: 
– saddle issues on the trainer
– Fueling recovery in the hours-days after big workouts and races
– FOMO – missing out on big training + social media
– Getting lightheaded/bonking on MTB but not road?!??!
– How to train when weather or context (hills etc) not perfect
eating for recovery, training imperfectly, fomo
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b)Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

Saddle area numbness on the trainer


Eating for recovery – post race/day after


80% is a passing grade


Training when sick

  • neck check – fatigue/function off bike as a guide   (motivation, energy, sleep) ->
  • worse then yesterday?
  • HRV  / HR ???

 FOMO

– fear of missing out while you do your training or while you recover
– Not taking rest days and jumping into every group ride/weekly race derails many well-intentioned racers.
  • strava and instagram –
– Molly’s coach David Roche wrote a F.O.M.O. article that

trouble with energy on mtb rides but not road/gravel

Adventures, Pain and Mindset – Rebecca Rusch

Rebecca Rusch joins us to talk adventures, endurance and how to go long.
– Rebecca’s Core Values
– Gear and strategy for gravel and long adventures like Iditarod, Kanza, and Leadville
– Mindset and Mantras
– Feeling unprepared for big adventures
+ more!
rebecca rusch
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links


TOPICS AND LINKS FROM TODAYS SHOW:

1) Rebecca’s Core values from her website

RISK – REWARD / PASSION – PAYOFF / GIVE-GET / LESS-MORE 

2) How does Rebecca get things done!!?!?

 

2) How Rebeccas prepares for a crazy adventure like Iditarod!

3) Blood Road

https://www.redbull.com/int-en/tv/film/AP-1QDWFF5G51W11/blood-road

 

4) The Nickname the Queen of Pain

5) Gear Mentioned

BIKE SETUP FOR THE ARKANSAS HIGH COUNTRY ROUTE =  https://www.instagram.com/p/BxJKbveH7xh/?utm_source=ig_web_copy_link

 

6) Best tips for tackling a gravel grinder?

7) QUOTE From Gu-Energy Labs Podcast -> ‘we are never as prepared as we want to be for something big, so I say to people go to the line. Throw your stuff in a bag and do the best you can. Sometimes you just have to try. Sometimes good enough is good enough.’

https://guenergy.com/pinnacle-podcast-dirty-kanza-350-xl/

8) Upcoming Events and Links

Training with Power – Hunter Allen

Coach Hunter Allen joins us to share the latest in training for cycling with power. This is a deep dive into cycling training and pulls from the new 3rd edition of Training and Racing with a Power Meter.
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links

 


TOPICS AND LINKS FROM TODAYS SHOW:

What is Hunter Up to?

New Power Metrics – Can you take us through a couple of the metrics? ( mFTP , FRC and TTE?) 

  •   WKO+ = https://www.trainingpeaks.com/wko4/
  • Coggan Power Levels ( zones ) over FTP not everyone the same
  • Power Profile – Phenotype
  • mFTP – power quasi steady state ~1hr
  • FRC – Functional Reserve Capacity (anaerobic capacity, vo2, Pmax ) work above FTP (in kilojoules) *like a NOS button*  14.2 … move decimal for 1400 watts for 10 sec or 20sec for 700sec ***recharge back under FTP – understand depth into strengths and weaknesses — fatigue = lower
  • Pmax – Neuromuscular power (ability to contract quikly and with most force) –> this is one pedal stroke (left/right) NOT 1 second (due to sampling error)  – test 3 small/big ring sprints
  • TTE –

The book has some new plans and workouts focused on raising FTP … any secrets you can tease?

  •  triathletes – swim and run
  • masters  – time constained = workouts sweet spot w. bursts – 2min sweet spot then burst at 120sec for 30sec (for 20-40min)
  • how to peak

The Art of pacing – How can power meters be used more effectively to pace triathlons and steadier distance cycling endurance events?

  • goal of bike leg to go as fast as you can and still run as fast as you can (not walk?)
  • slow pedaling  – force affect run
  • quadrant analysis  –
  • Methods to test power duration and pinpoint weaknesses in a variety of race distances ( Do you find that many athletes end up with a TT profile?)

LISTENER QUESTIONS

Hey Peter, excited to listen to the latest CA pod! My question revolves around having a powermeter on one bike (or an indoor trainer, as most folks do now). If you have a handful of bikes and only one with a PM, how does this play into logging trends in fitness over time? TSS will almost always “read” higher than hrTSS for anything but a TT-like effort. How do you consolidate both to make it useful information?
  •  use other factors as well (HRV)

SOCIAL

Imposter Syndrome, Training in Race Season + Bunny Hops

Today we discuss your questions:
– Dealing with Imposter Syndrome at races/events
– How to train during race season?
– How to figure out what to do with all the Pro ‘advice’ and studies?
– Bunny Hops?
imposter syndrome, race season week planning + bunnyhops
If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

1) First races of the season for us!

—> any lessons?

2) Shred Girls – Molly’s New Book is OUT!

3) Molly has been on podcasts – check them out!

 

3) Imposter Syndrome

That feeling when you race with people that have better results/finishes/higher category.. I think. “what am I doing up here?” Or “I shouldn’t be up here”..
What, if anything besides thinking positively, can I do about this?

4) How to Train during race season?

 – Now that we’re into the racing season I have no idea what I should be doing between races and to maintain fitness
recovery and not to many races!

5) Should You Do What the Pros Do?

I’ve been reading a lot of pro training and nutrition diary articles lately—should I follow their plan?
  • What is Your Point A and Point B ? (where are you now, where do you want to go)
  • You are likely not at zero – you have experience – train for an extended time!

6) I’ve been having trouble figuring out bunnyhops, help!

7) Molly has been on podcasts – check them out!


Shred Girls is now out – on Amazon or at Your Local Bookseller

Advice from 5 Amazing Female Athletes

Today’s episode shares top advice from top female athletes:

Katarina Nash – Structuring your year and finding balance by mixing your focus

Hannah Rae Finchamp – Getting over ‘Perfect ” Shed that expectation that everything is going to be perfect.

Kate Courtney – Conquer new obstacles, ride your own pace and fueling.

Danelle Kabush – Goal Setting and Visualization

Ellen Noble – How to look at a bad race, setting process and outcome goals

If you enjoy the show, please consider supporting it by
a) rate and review on your preferred app! Easy and Free! Thank You!
b) Pre-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy
c) Donate to the Podcast www.wideanglepodium.com/donate

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsors

SG-cover shred girls cover


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/

Links to the full episodes used in today’s episode 

Katarina Nash – Structuring your year and finding balance by mixing your focus

Hannah Rae Finchamp – Getting over ‘Perfect ” Shed that expectation that everything is going to be perfect.

Kate Courtney – Conquer new obstacles, ride your own pace and fueling.

Danelle Kabush – Goal Setting and Visualization

Ellen Noble – How to look at a bad race, setting process and outcome goals