Jeff Knight on How to Be a Runner

Jeff Knight is a Lead Exercise Scientist for Under Armour; where he works to improve health and fitness through smarter exercise and technology. Previously he worked as a run coach for runners at every level (grade-school to professional athletes) but specialized in coaching adult, redactional runners.
JEFF KNIGHT ON HOW TO BE A RUNNER
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.

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Show Sponsor

WAP
Wide Angle Podium – Donate to support the show! This helps us get new guests and better audio.  Donate and get free bonus episodes and goodies! http://www.wideanglepodium.com/donate

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

twitter // @JeffKnightExSci

TOPICS AND LINKS FROM TODAYS SHOW:

1.
What’s your running background?
2.
How did you end up at UA as an exercise scientist?
3.
The biggest difference in working with the elite to adult/recreational?
4.
Biggest mistakes new runners make?
5.
Tips for correcting said mistakes?
6.
New runners rarely have coaches/people to help them: what’s the ideal way for a runner to get started?
7.
How can smarter exercise help? Favorite tools right now?
8.
Most exciting projects you’ve worked on?
9.
What’s up with Austin TX as an athletic hub?
10.
I’m testing out the new UA Hovr sneakers: what am I in for?

 

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Climbing Gym to Outdoor Rock Climbing – Leslie Timms

Rock Climber and Guide Leslie Timms joins us today to talk about Rock Respect, her new initiative to help you climb outside for the first time and to continue climb with respect for the environment, access, others, and safety.  We also get an update on Leslie’s climbing, adventures, business and cover a variety of other fun topics!
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:

 

Leslie Timms is back – check out the last episode

Leslie Timms was on the show  June 21, 2016  –> Episode 10 with LEslie Timms

Website

What is rock respect?

  • How does the Gym to Rock fit in with the Code of respect?

CLIMBERS’ CODE OF RESPECT

Respect the Dangers
Respect the Environment
Respect Others
Respect Access
Educate yourself about outdoor rock climbing ethics, safety considerations and how to lessen your environmental impact at the cliff.

Climbers COde PDF – nation wide

Transition from Gym to Rock – Tips?

  • Check out ON THE ROCKS GUIDING for Rock Climbing in Collingwood Area

How was winter what did you get up to >??

Any upcoming events for ‘On the Rocks’ Guiding in Collingwood for 2018 ?

Olympics ?

new training or gadgets ?

(Talked about Leslie’s training and the YOAK and grip/forearm mobility and therapy and strengthing last time)
eva  lopez hang board   https://www.climbsmartshop.com Transgression fingerboard

books/movies?

the push by tommy
real rock tour
Sponsors @arcteryx @lasportivana @sterlingrope
@leslietimmerz @rockrespect IG
Facebook @ontherocksclimbing @rockrespect

Dirty Kanza, Gravel, Cyclocross, Yoga -Kaitie Keough

Kaitie Keough (nee Antonneau) joins us today to talk about winning the 200 mile Dirty Kanza, training for cyclocross, yoga, meditation, chickens and getting dogs (or not depending on whether you are Peter or Molly). We end the episode with some nitty-gritty on how Kaitie set up her Gravel bike for the epic adventure that is Dirty Kanza so make sure you listen right through!

Reach out to Kaitie on Twitter and let her know you liked listening!

KAITIE KEOUGH ON GRAVEL, YOGA & CX

 


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Show Sponsor  www.shred-girls.com

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Show sponsor http://www.shred-girls.com


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 Kaitie Up to? 

At a camp for u23 ladies in with Geoff Proctor ( Become a Donating member of Wide Angle Podium and the Consummate Athlete Podcast and access an episode with Geoff Proctor)

KANZA TRAINING AND RACE EXPERIENCE

  • 200 miles vs. 1 hour cx race
  • time of 12 hr 9min for kanza winner Kaitie Keough
  • Limit with HR ~80% MHR (~150bpm) but had to spend matches in first 70 miles to stay in group
  • fueling – had to change strategy to more liquid (maple syrup and iced tea) was planning to use rice cakes ( like feed zone allen lim home made)

Yoga

Cyclocross training for Katie

  • the difference from year to year?

Chickens and Dogs

KANZA / GRAVEL BIKE SETUP FOR KATIE KEOUGH

Katie used frame bag from Rhinowalk bag https://amzn.to/2KsNQPA

Katie Keough SOCIAL LINKS

Hiking and Backpacking – La Cloche Silhouette Killarney

As we hinted last week we went and tried to walk (or ‘speed hike’) the La Cloche Silhouette Trail in Killarney Provincial Park in Ontario, Canada . We finished the loop and talk about what we learned about walking for extended periods of time and about camping in the backcountry.
BACKPACKING, CAMPING

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.

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.
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:

Thanks to Eric Batty & Chris Wood and Mark From Joyride for intelligence beforehand
Why speed hike (talk FKT, Peter past run with Eric)
What we packed / what we wish we had or didn’t have (rice bars / tent poles)
How the 2 days played out – hiking & camping
  •  well tested, waterproof but athletic shoe or hiker (low/light)
  • Peter used Salomon Trail Runners https://amzn.to/2JhEUso
What we would have changed (better bug protection, or would have gone at a different time of year—heard it would be buggy but didn’t know it would be that bad
  • less food / more ‘fuel’
  • Compress / premake meals
  • More research on sites / mile markers
  • Hydration packs vs. move water twice
What we did right
What we learned (one in a bad mood, other will rally \ we do this $hit so we can get to the end and have that reward of sitting down.)
What’s next?

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?

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/