How To Find Your Why & Strength Train

Today Molly and Peter discuss a listener question about finding ‘your WHY’ with sport. Why participate if you are not trying to win an obvious world championship or if racing is becoming like an addiction? They also talk about the basics of strength training and what a strength training workout looks like.
Multiple links can be found in the show notes from today’s episode.
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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TOPICS AND LINKS FROM TODAYS SHOW:

1) Why race if you’re not in contention for a huge win/championship?

QUESTION: 
It’s aspirational to be like them [pro riders] and I know that it is a matter of dedication, hard work, money, time and the right circumstances. I know [Peter] used to race on the international level for a period of time and have scaled it back a bit to coach others. When did you choose to say that’s enough for me? I’m having a lot of fun and am enjoying the results from the work I’m putting in and this part of me keeps saying you can go further and be better. I
Peter Posts on finding your WHY

2) Strength training in the offseason

LINKS

More episodes about Strength on ConsummateAthlete.com (use search)

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Crossfit + Sailing – Anna Tunnicliffe Tobias

Anna Tunnicliffe Tobias is an Olympic gold medalist and World Champion Sailer and has competed in numerous CrossFit Games, with a 9th place finish in 2013 with several individual event wins during those games. Today she joins us to talk about owning a CrossFit gym, her adventures in sailing, how to get into CrossFit, and tips for sailing!
CROSSFIT + SAILING _ ANNA TUNNICLIFFE TOBIAS
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Social and Links

Anna Tobias
2x Olympian, 2008 Olympic Gold Medalist, 5x CrossFit Games athlete

TOPICS AND LINKS FROM TODAYS SHOW:

sailing tips
crossfit tips
hiit tips /advice for busy people??
Anna Tunnicliffe Tobias (born October 17, 1982) is an American sailor and CrossFit competitor.[1] In 2008 she won an Olympic gold medal in the Laser Radial single handed sailing class.[2] In 2009 and 2011, she won the ISAF Sailing World Cup in Laser Radial.[3] She also won the women’s world championship of the snipe class in 2010, and placed second in 2008.
She was named ICSA Women’s College Sailor of the Year in 2005, ISAF Rolex World Sailor of the Year in 2009 and 2011,[4][5] and US Sailing’s Rolex Yachtswoman of the Year every year from 2008–2011.
Tunnicliffe also competes at the highest level in CrossFit, appearing at the CrossFit Games in 2013, 2014, 2015, 2016 and 2017. Her best finish was 9th overall, in 2013. She has three first-place event finishes at the Games: “The Beach” in 2014, “Sandbag 2015” in 2015, and “Rope Chipper” in 2016.
On 27 August 2016, Anna Tunnicliffe married her longtime CrossFit coach Brad Tobias and changed her name to Anna Tunnicliffe Tobias. She and her husband co-own T2CrossFit in Pittsburgh, PA.[6]
!

Cyclocross Q&A – Starts, Skills, Race-Day, and Training

Today Peter and Molly talk about all the things that go into and make up the sport of Cyclocross. They talk about
cyclocross episode
  • Discuss World Cup races—wow!
  • Remount / dismount common mistakes?
  • Best drill?
  • When to run?
  • How to set up mini-course
  • How to pack for CX race — favorite gear we bring (sprayer, waterproof pants, raincoat, embrocation—bag choice!)
  • Eating during day for CX race
  • Tire pressure / choice
  • Bunnyhopping barriers
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TOPICS AND LINKS FROM TODAYS SHOW:

  • Discuss World Cup races—wow

=> Watch replay of the Iowa World Cup 

  • Remount / dismount common mistakes?

=> Peter’s Mount and Dismount Course on Ryan Leech Connection

  • Best drill?

Peter described working on single leg ‘toe’ hops. He also talked about the importance of having the left leg pushing off/jumping behind so that the right leg/knee can reach onto the saddle and towards the right pedal, avoiding both feet going for the pedals (or flying around randomly!)

Right foot forward cross mount

  • When to run?

Running isn’t bad! it is part of the sport

  • How to pack for CX race — favorite gear we bring (sprayer, waterproof pants, raincoat, embrocation—bag choice!)

katarina cleaning off

Garbage bags and buckets = Photo from Scott Kelly of Katerina Nash Post-world cup

Peter Mentions Jeremy Powers’ Cross Camp Video on Amazon for more tips on dressing for cyclocross.

  • Eating during day for CX race

Practice and test what works for you. It is a long day so eat throughout the day.

  • Tire pressure / choice

25-35psi as starting point

  • Bunnyhopping barriers

MTB, Training, Nutrition – World Champion Kate Courtney

Kate Courtney joins us to talk about her World Championship win in the Mountain Bike XCO (cross country Olympic) discipline and what went into that huge performance.
      • If you want to watch Kate and the world’s best mountain biking athletes, tune in to Red Bull TV to catch all the action.
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TOPICS AND LINKS FROM TODAYS SHOW:

1) Post-Worlds – a lot has changed in the last week, has the win sunk in?

2) Had you changed-added anything to training this year?

  • Working with coach Jim Miller and slow/steady growth

4) fueling for performance

  • Fueling in and around riding
  • Taking ‘seasons’ for nutrition
  • How much of this nutrition/mindset, combined with periodized strength training and fueled rides helped over the last few seasons.
  • https://cyclingtips.com/2018/04/weighing-in-nutrition-body-image-and-finding-balance-as-a-female-athlete/ : “ I also found it really interesting that eating a lot more on the ride reduced my consumption of unhealthy food for the day. Instead of letting my body get completely depleted on a ride and being panicked and “hangry” when I got home, I fueled throughout and could make healthy nutrition choices when I got home”

5) Earlier this year you were instagramming a lot of strength and balance work, is that a big part of your routine?

  • do you do that year round? A lot of cyclists hate going inside if they can ride?
  • Do you stick to a set routine?
  • Favorite lifts/exercises

6) Recent college grad-how did you balance school with training and racing

8) Sleep/diet/meditation/yoga—what are some of the lifestyle habits that you swear by?

9) You’re racing Marathon worlds—why not take a break? … Will you take a break?

10) Advice for young girls who want to start riding?

Cyclocross, Video, and Bill Shieken of CXHairs

Cyclocross Hairs creator Bill Shieken joins us today to talk about cyclocross, being a lawyer, filming races, travel, controversy, and rules in cycling and so much more. If you haven’t checked out Bill’s Website CXHAIRS.COM or his podcast CXHAIRS Radio please do!

If you haven’t checked out the New Cyclocross Mounts and Dismounts Course from Smart Athlete and the Ryan Leech Connection Skills Site please check it out here =>
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate .

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Social and Links

CX Hairs Website – http://www.cxhairs.com/
Cx Hairs Instagram   https://www.instagram.com/cxhairs/

TOPICS AND LINKS FROM TODAYS SHOW:

– who the hell is Bill Schieken

  – lawyer, officially a senior principal attorney editor for Thomson Reuters
       -2009 cyclocross – cxhairs.com / inthecrosshairs blog started
           – svenness videos ->  on VIMEO page https://vimeo.com/cxhairs/

   = cx hairs doing more coverage -> 3.2k subscribers on youtube

             => filming – not a live stream (30,000$ for basic setup) … not live but offer a good highlight

 = mtb world cup preview? predictions?

           => Clif Pro Team   – and Trek Factory MTB  -> Bill did race recaps
          =>  Nino and Jolanda predictions for xco world champs

Wide angle podium update at 1mill. +  (shows, donor drive, next steps)

= slowride podcast -> Spencer –
 = cxHairs -> latest w. Tobin
                  -> Vanderpoel and Blevins
                  -> TDDTIE –
 = bikeshopCX->
 = Consummate Athlete ->

– your book/cx skills and clinics this year

   -> Thoughts/drills to help people with a ‘double tap’/’stutter step mount’  ->  think high jumper, mapping it out, thinking footwork

                          -> 2nd try to do at slower speed, 3rd at half the speed … then do 100x practice
                      => Failure in practice – watch cx practice, good generally but watch going to race/hot laps … solo or a few good friends to practice technique
   -> biggest mistake you see in cycloCross (skills/prep/training)
          => no skill is 100% wrong,
              => bike skills, like MTB skills, are valuable

Is shouldering dead?

         -> a North American issue perhaps, no major long runs

= UCI rule  about artificial (6) obstacles?

     -> likely not a big issue, somewhat flexible

– Should you run for cross – your opinion, what you have seen?

  •   listen to past episode we did last week => HERE 
  • Bill adds:  if you have never run (ie. road racers) you should do something (20min, even less?)
                     – If you put in and feel comfortable then you can take it off the list

80:20 Triathlon – Matt Fitzgerald

Matt Fitzgerald joins us today to talk about applying polarized training, or the 80:20 concept of training, to triathlon. We also talk about nutrition and training concepts generally.
You may have missed Matt the first time he was on the podcast talking about his amazing book ‘the endurance diet’ ->find that episode here
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.

TOPICS AND LINKS FROM TODAYS SHOW:

80:20 Triathlon

What is 80:20 for new athletes? nutrition?

Why come out with this book now?

How is it different from 80:20 running?

Which of the 3 sports do triathletes screw up the most in terms of 80-20 training?

Swimming: hard to figure out HR/vomax etc., so what can you do? (also, do people do too much intensity here?)

How does it apply to different distances of tri?

Stephen Seiler wrote foreword, we’ve had him on: why did it matter to you to have him write that?

-daily routines??

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BC BIKE RACE and World Bicycle Relief – Renee Lockey and Claire Geiger

Renee Lockey and Claire Geiger tell us about doing BC Bike Race – a 7-day mountain bike stage race, as a team and also about World Bicycle Relief a charity helping get bikes to girls in Malawi to help them achieve their educational dreams, build self-esteem, break the cycle of poverty, and reduce HIV infections.
You can see more about the challenge and fundraiser here: http://teamwbr.worldbicyclerelief.org/bcbr.
bc bike race
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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TOPICS AND LINKS FROM TODAYS SHOW:

In July, World Bicycle Relief did something pretty epic in order to build a school and provide bicycles for girl students in Malawi. WBR ambassador Renee Lockey (racquetball, road cycling + MTB – she’s also an OB-GYN) and WBR development manager Claire Gieger (crew, Ironman finisher, road cyclist + MTB) teamed up to take on the epic 7-day BC Bike Race starting July 6.
Since neither one has been racing mountain bikes for very long, this is definitely “outside my comfort zone” for both. It’s also a bucket list event and something they’ll have to lean on each other to finish. Part of only 15% of female participants, they are hoping to empower women (“so few women do long distance events”) while raising funds to empower girl students in Malawi with the power of the bicycle.
In Malawi, systemic gender inequalities hold girls back in a variety of ways, particularly when it comes to education and sexual health. Forty-six percent of children in Malawi do not finish primary school while 42% of Malawian girls are married by age 18. Adolescent girls and young women also face a disproportionate risk of acquiring HIV in Malawi. By distributing 70% of Buffalo Bicycles to girl students and offering strong, group-based mentorship programs, the World Bicycle Relief community can help girls achieve their educational dreams, build self-esteem, break the cycle of poverty, and reduce HIV infections.
You can see more about the challenge and fundraiser here: http://teamwbr.worldbicyclerelief.org/bcbr.

2x Race weekend, MTB->CX, Paleo-Vegan – July18 Q+A

July 2018 Q & A

Community in Sport – why we do it
Next episodes coming up
Q1 – How to Use Paleo Diet/Template with a Vegan or Paleo Diet
Q2 – What is Peter Eating / Paleo for Endurance Athletes
Q3 – How to race 2 days in a row – Mindset and pacing
Q4 – MTB / Road seasons … how to transition to Cyclocross?
july qa (1)

Smart Athlete 3 Month 100% MADE FOR YOU Training Plans

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TOPICS AND LINKS FROM TODAYS SHOW:

Intro

cx dismount and mount
-> get notified of its launch on www.smartathlete.ca/cxcourse
Community – in Ellicottville
next week with Christopher McDougall
LINK BORN TO RUN
“Let Your Mind Run: A Memoir of Thinking My Way to Victory” is July & August’s Athletic Bookworm Read http://theoutdooredit.com/let-your-mind-run-a-memoir-of-thinking-my-way-to-victory-is-july-augusts-athletic-bookworm-read/

Can you eat using both the Vegan & paleo frameworks?

Vegan Paleo
  • depending on reasons can be flexible and use ‘whole-foods’ approach to a healthy vegan diet. May consider why adding in limits of Paleo of no obvious reason to. Or why not take veggies approach to paleo while still eating meat (if ok with meat).
  •   soak and sprout grains, legumes, nuts, seeds to aid
  • work with professional on testing, tweaking diet, and supplementation on b-vit, choline, iodine, omega 3 etc.

How Peter is eating? (And how is Molly different?)

Food on specific workout days  
 1) off day – veggies, fruit, meat, nuts and seeds  *this includes sweet potato/tubers but may be wise to restrict this on off days if trying to lose weight
    90min endurance – veggies, fruit, meat, nuts, and seeds
    hard or long (>90min) -> add in bars, gels in ride and likely cereal/grains pre/post ride
     race day pre-breakfast/meal (3hrs prior) – have been doing plain cheerios+blueberries+almond milk this year
Typical Meals
    Breakfast most days = sweet potato, eggs, spinach in a pan (often one/some of the onion, bacon, potato, peppers, kale, spices, avocado, nut butter for flavor and variety)
    SNacks – Not many but fruit/nut butters, sweet potato  + tea/coffee/water/ carbonated water
    lunch – sweet potato/nut butter or cereal/berries/nuts (usually pre or post ride)
    Dinner – meat, salad or all-in-one pan of meat/veggies … most days we make a Guacamole (avo, tomatoes, cilantro, lime, salt)
              *excluded are all wheat, dairy, soy, legumes, added sugar, juice, processed/frozen foods, seed-industrial oils,
Tricks  = aim for small wins vs. 100% … if today was a 30% good day … can you get to 31% tomorrow?
            = try as hard as you can to keep your home free of temptations … I am not ‘perfect’ I like treats/chocolate (chocolate milk especially!) but I just fight to keep it out of my usual places and break patterns where I end up eating (ie. if I stay up watching TV, or if I do computer work late I will be tempted to snack) … having leftovers at most meals helps with ‘convenience foods.
           = substitute for small wins => cauliflower for rice, spaghetti squash for spaghetti, sweet potato or rice cakes for bread, ‘paleo pancakes’ for pancakes, apple/nut butter for a ‘bad snack’
and more in her nutrition book:
      => FUEL YOUR RIDE https://amzn.to/2EzBUV6

Back to back race day

  •  pacing
  •  mindset
  • recovery
  • training
  • Back-to-back race days: how to pace?

MTB or Road to Cx season ?

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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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

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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?

 

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.

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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