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?

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Ultra-Trail Running – Sarah Cotton

Sarah is a professional Under Armour ultra trail runner and a coach. Originally from Connecticut, and a recent graduate from Georgetown University, Sarah moved out west for the broad landscapes and the high mountain running. When she’s not on the trails, you can find Sarah with a camera or a paintbrush in hand.

 

sarah cotton

Please check out the show notes and the other episodes at www.consummateathlete.com
Show sponsors 
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 for busy endurance athletes.
Visit healthiq.com/capod to learn more about Health Insurance for Active Consummate Athletes like You!

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

iTunes: https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/

RSS/Play Live/Google: http://consummateathlete.wideanglepodium.libsynpro.com/

MP3: DOWNLOAD  


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.

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

rabbitwolfcreative.com

Instagram (@itssarahcotton)


TOPICS AND LINKS FROM TODAYS SHOW:

-background

-balancing art and sport?

-why trail

-why utra?

-beginner tips

-fueling

-uphill

-downhill

-what does training look like

-season goals?

-what you wish you had known when you started out?

Foam Roll? Low Cadence Intervals? Racing Super long races – April 2018 Q&A

 Today we field questions from you! Lots of cycling and endurance questions today. 
Foam Rolling?
Low Cadence?
How to go from LONG to REALLY LONG RACES
How to MTB when you can’t MTB
Should you do Early Races?

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


TOPICS AND LINKS FROM TODAYS SHOW:

1) Why are we still foam rolling?
http://www.greglehman.ca/blog/2012/05/15/critique-of-foam-rolling-research

http://www.greglehman.ca/blog/2012/05/15/critique-of-foam-rolling-research

http://deansomerset.com/foam-rolling-isnt-stretching-still-important/

https://www.bettermovement.org/blog/2012/the-foam-rolling-debate – –

https://strengthcoachblog.com/2012/04/12/is-foam-rolling-bad-for-you/ – Mike Boyle

https://www.scienceforsport.com/foam-rolling/ – the science of sport

 

2) What do you guys think about all these “advanced” balance/training elements that you see on the hip social pages like Nino Schurter (youtu.be/xW-nWnl5hYk)  – is this just clickbait or is there value to elements like juggling etc.? 

3) how do mtb workout on trainer???

4) early races and damaging equipment/confidence

5) Can you talk about any science / evidence for low cadence work / muscle tension in regards to climbing on a bike? Can this be replaced with better gearing to allow for increased cadence?
https://www.trainingpeaks.com/blog/quadrant-analysis/

https://www.trainingpeaks.com/blog/3-mistakes-you-can-fix-with-quadrant-analysis-in-wko4/

https://www.ncbi.nlm.nih.gov/pubmed/28095074
Send to

Int J Sports Physiol Perform. 2017 Oct;12(9):1127-1136. doi: 10.1123/ijspp.2016-0574. Epub 2017 Jan 17.Effects of Cycling Training at Imposed Low Cadences: A Systematic Review.
Hansen EA, Rønnestad BR.

Abstract
The present article reviews effects of training at low imposed cadences in cycling. The authors performed a systematic literature search of MEDLINE and SPORTDiscus up to April 2016 to identify potentially relevant articles. Based on the titles and abstracts of the identified articles, a subset of articles was selected for evaluation. These articles constituted original-research articles on adaptation to training at different imposed cadences in cycling. Seven articles were selected for evaluation. With regard to the terminology in the present article, low cadences are those below the freely chosen cadence. The rate of 80 rpm can, eg, be considered a low cadence if effort is maximal. On the other hand, the cadence has to be lower than 80 rpm (eg, 40-70 rpm) to be considered low if cycling is performed at low power output. The reason is that the choice of cadence depends on power output. In conclusion, there is presently no strong evidence for a benefit of training at low cadences. It can tentatively be recommended to consider including training bouts of cycling at low cadence at moderate to maximal intensity. The reason for the restrained recommendation is that some of the selected studies indicate no clear performance-enhancing effect of training at low cadence or even indicate a superior effect from training at freely chosen cadence. Furthermore, the selected studies are considerably dissimilar with respect to, eg, participant characteristics and to the applied training regimens.

 

 

6) Hello! Question for your Q&A podcast. Any recommendations for someone moving up from a century to 175 miles in one day? I’m comfortable training for and fueling properly on a century ride but must admit I’m a little freaked out by the longer distance. The event is in August in Wisconsin. I’m guessing it will take anywhere from 13 to 15 hours, which is a long time in a chamois! Any feeding tips for a long day in the saddle? I need to reread my copy of Fuel Your Ride as well! I love your podcast and the Consummate Athlete ideal.

Triathlon, Nutrition & Balance – Nicole Loher

Nicole Loher joins us to talk about triathlon, eating for health and performance, getting up early, fashion vs. fitness and how it all fits together in ‘balance’.

Follow Nicole on Instagram 

 



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.

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 from the episode


SHOW NOTES:

  • BIO: GLOBAL DIGITAL EDITOR AT CHRISTIAN LOUBOUTIN, TRIATHLETE, ADIDAS AMBASSADOR

 

  • How has spinning and then triathlon helped quell your anxiety. Can you talk a bit about those first few workouts?

 

  • How did spin morph to triathlon?

 

  • Making exercise a priority:

 

  • -“I say no a lot” was one of your quotes from a recent article you did on MBG: talk about that decision! It’s a tough one for anyone trying to balance work/lif

 

  • -half ironman vs olympic: why make that switch?

 

  • -Advice for newbie triathletes?

 

“because it’s rare to hear a woman say she eats 2400-2700 calories per day, even though it makes SO MUCH SENSE. “That being said, I eat anywhere between 2,400-2,700 calories on any given day with a breakdown of 125g of protein, 80-100g of carbs, 150-170 grams of fat, and always aiming for less than 50 g of sugar. I got that number of calories knowing my basal metabolic rate (ie. how many calories my body burns if I literally just lie in bed all day everyday) is roughly 1,400 calories and my average caloric output per day (from exercise) is 1,000 calories, totaling 2,400 calories. It’s my goal to ALWAYS break even or above on caloric intake to maintain my energy.”

  • food prep tips for busy people?

 

  • I’m going to get made fun of by a lot of masters dudes who listen to this for asking—even though I’m sure they’re all secretly interested—but you have a solid social media platform/following. How did you build that as an athlete on the side of your day job?
  • Fashion and fitness: Tips, products, social hurdles of ‘makeup and fitness’

 

  • Getting up early EVERY SINGLE DAY !?!?!?

Daily Routines for Athletic Success

Today is a Q&A episode – we talk about the different approaches to morning routines and habits to help set busy people up for success in their consummate athlete lifestyle. We share our favorite apps, work-a-rounds for travel and different variations that Peter’s busy clients have used to get better recovery and performance for their workouts.

DAILY ROUTINES FOR ATHLETIC SUCCESS


 


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.

Thanks as always for tuning in. 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. 

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.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/
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.

SHOW NOTES:

AM routine:
Breakfast 
Apps:
Links:
In the gym:
Best “hacks”
  • groups, social, point to point, errand runs, no decisions in morning = routine

Episode 100 – Top Moments – Thank You!

 

This is Episode #100 of the Consummate Athlete Podcast. Thanks for joining us today, and for any other episodes! Today we wanted to share a few of our favorite moments in the first 100 episodes.
We share moments with the following people/episodes: 
Let us know if you like these highlight episodes and if you have any suggestions for future episode formats, topics or guests.
Thanks for listening.
Molly and Peter
————————————————————————
DOWNLOAD LINKS

 


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.
Thanks as always for tuning in. 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.
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.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Jan 2018 Q & A – How to find a goal? Saddle Sores? Why do Endurance?

Today is our Monthly Q & A  – Check out the show notes and links from the episode at the bottom of the post. 
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


SHOW NOTES:

 Whey we’re staying here for the winter: talk about Peters best season
Books: Athletic Bookworm book club wrapped ROAR
Stacy Sims: her best advice from ROAR
Started on Wired to Eat by Robb Wolf
Why do endurance when focus is short races?
Saddle sore issues—trainer problems  => Check out Saddle, Sore the Book
How to work on MTB skills when can’t ride trails?
What to do when you hate salads
Beating winter blues: out of motivation?

Running Track & Injury Resilience – Ian Warner

Ian Warner is a 2012 Olympian, author, speaker and has dedicated his life to leadership and helping business to reach their full potential through social media marketing. Ian got into entrepreneurship his first year in college. He started a blog with his brother called Cover Ground and together they ran this for 6 years helping hundreds of thousands of athletes in that time span. Ian has run a clothing line, custom tie companies, masterminds, mobile customer loyalty programs and so much more in his years of being an entrepreneur. Ian has had some success but has had even more failures that have brought heavy lessons with them. Reaching the Olympics and being an entrepreneur has helped him develop a unique approach to life.
ian warner podcast
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


SHOW NOTES:

 Intro 
 -> Check out the 7 day Kickstart from Consummate Athlete
 -> Check out Coverage of USA Nats on Youtube and a highlight video from our friends CXhairs (they have much more coverage on the site and the podcast – crosshairs radio)
BIO
  – track for Canada 100m sprinting at 2012 Olympic Games in London
  – how he found the track, who he worked with in Toronto
 – Reference to Guelph club (see episode with Kyle Boorsma)
Injuries he has had!
4) Sample Track Workout to try 
 -> 1+1, 1+2, 1+2+2+1 , 2+2+1  70-85% of max for distance
5) warmup for track 
 – make it individual, think about your injuries nad limiters
 -if you have a hamstring or glute issue then that should ALWAYS be part of your warmup and daily maintenence
 – after this do some easy running and strides
5b) What are strides? 
6) Injury – how avoid ?
The Warm-up as a check engine light, see how system is doing … “change the lightbulb while it is flickering, not when it goes out”
LINK TO ARTICLE -> 5 Reasons Athletes Should Pay Much More Attention To Injuries
“Best way to come back from an injury is to not get injured in the first place!”
– every sport has its injuries, each person has their risks and what they are prone to, be proactive on these elements.
– no quick fixes
Some prehab/warmup for Glute/Hamstring and those who sit alot
  – in the office exercises
 – before exercise
8) Post Olympictrainign and lifestyle 
  – how to reduce the urge to eat more – whether you are coming from competitive athletics or just need to reduce your weight
9) APP – KHO Injury 
 – what it is
 – links – KHO_Labs on instagram, twitter and snap , KHOLABS.com
 – android app coming Jan/Feb 2018
 – availble to athletes worldwide, practitioners in North America

Your Pelvic Health – Dr. Abby Bales

pelvic Floor, pelvic Health, incontinence, running, jumping, skipping, business
Dr. Abby Bales is a physical therapist who owns her own practice and specializes in working with pregnant and postpartum athletes in New York City. She is a mother of two, a runner and a wife.
abby bales
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

@reformptnyc on Twitter, FB, & IInstagram

SHOW NOTES:

running and pelvic floor
running background
why choose working w pregnant/postpartum?
main issues with non-pregnant athletes
kegels?
hormonal issues: What is most common?
what about men’s pelvic floors?
you just started a new company, mom of 2, and marathoner. what’s your secret??
tips for busy training
Social/Find Abby on the web

Healthy KickStart + Christmas Challenge Winners

Today we talk about:
#ConsummateAthleteChristmas 
– facebook posts – www.facebook.com/consummateathlete
What did we do?
Winners: Julie, Ann, Harrison, Renee (dog sledding, skiing, skating, hockey, trainer riding, snow riding, running, hiking, etc.)
 Ironman newsletter saying for resolutions, “start with the gear.” Do not do that. 
^What can you do without buying a ton of gear? 95% of the SmartAthlete 7-Day Kickstart Plan to Healthy Living
hardest resolutions to keep are the boring ones: eat better, sleep better, move more: not sexy, but necessary.
The SmartAthlete 7-Day Kickstart to Healthy Living
Why we made it
Who it’s for
Breakdown of the days / some of the tips you can expect: knowing your why and setting some parameters, dialing sleep, flexibility, movement, food, motivation, and getting through tougher times
Seems simple, but it’s often the simple stuff that catches us out—Fuel Your Ride, Peter’s coaching, etc.