Bike Packing, DIY Ride Food – Matthew Kadey

Matthew Kadey MSc., RD is a Dietitian, Writer, and Photographer who has found a passion for bike-packing. He is on the show talking about how-to Bike Pack, some nutrition for on the bike based on his book ‘Rocket Fuel’ and also about his route/event BT700 that tours southern Ontario’s finest gravel roads.
bikepacking + ride fuel with matthew kadey
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TOPICS AND LINKS FROM TODAYS SHOW:

1) BIO

2) bike-packing 101

– what bring

– camp vs. hotel

– Bags to use = arkell-> fender bag, see other bike-packing bags here

– test bags – need metal harness

 3) costa rica loop

4) BTt700- bike packing – ontario

– ride with gps

5) Making Travel Food for Bike-Packing or just for rides/training

check out the BT 700 BIKEPACKING route / event 

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Keto, Fatigue, Training Anywhere -Jan2019 Q & A

Today we answer listener questions:
 – Keto what is one to do!!?
– AM I tired or just lazy? How to know
 – what to do if you miss a day of training
– What bike seat do you use?
– How to train in the city or if really busy with a new job?
fatigue, keto + making time for training
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TOPICS AND LINKS FROM TODAYS SHOW:

0) One thing – what are we liking???

    = peter sardines for lunch!
    = molly – everday spice mix from trader joes

1) Keto

  •  protein needs to be low
  • not shown to improve performance
  • should get help as it is a large change and many tripping points
  • worth trying whole foods and lower carb/sugar/ processed if not doing so already … easy endurance also showed to greatly increase fat utilization (ala zone 1/2 or maf-training)
“Ways to incorporate exercise when working long hours in a city—new job hitting me hard!” from Caitlin
  • walk
  • weekend warrior
  • gym at work ,
  • run commute
  • bike share
  • stairs
  • having ideal indoor setup/clothes ready to go

Fatigue vs laziness?

  •    if slow in training and breathing is not come up ‘breathless legs ‘ – make sure eating/sleeping and having variation in training intensity/duration
  • if training a lot then you aren’t lazy but may need to redistribute training time/focus and/or eat more around training.
  • if doing the same thing every day that is not effective
  • if doing the same training for a long time (months) that is not effective
  • if motivation low then rest and reassess!

What saddle do you use?

If I miss a day, should I make it up?

 – if you miss it due to stress then skip it and move on. If miss it and will be really ready the next day (for real) then do it but watch running a bunch of hard days together.
 – no make-ups is a good rule of thumb that eliminates choice!

Base, Endurance and Starting Strength = Q&A DEC 2018

Q & A Episode to end out 2018 discussing:
  • Base Phase for training
  • What is endurance
  • training camps
  • resolutions/goals and taking ‘little steps’
  • Strength training – how to get started, key equipment

 

Q+A_ ENDURANCE, BASE + STRENGTH TRAINING
Reach out and tell us about your resolutions or questions for the next Q & A at Molly  Twitter and Instagram @mollyjhurford      @peterglassford   or use our contact form at www.consummateathlete.com
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TOPICS AND LINKS FROM TODAYS SHOW:

anywhere core for ideas = ANWHERE CORE GLASSFORD SEARCH YOUTUBE
pre-order shred girls -> https://shred-girls.com/

Urban Running, Community & Therapy – Jessie Zapo

Jessie Zapo has been actively involved in the New York Running scene since 2005 and has been dedicated to creating unique running experiences.  She’s traveled nationally and internationally through running and has primarily focused on the community building aspect that running can provide. We also talk about Art-Therapy and the restorative effects that running as a group can have.
JESSIE ZAPO_ URBAN RUNNING
Follow Jesse on Instagram 
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:

Peter’s One THing for the week
  -> strength training for any / many reasons!
  -> not JUST for endurance performance => LINK
  -> Less falls/mortality after hospital discharge =>
  -> Fewer injuries after strength training =>

BIO

Jessie has been actively involved in NYC since 2005 and has been dedicated to creating unique running experiences.  She’s traveled nationally and internationally through running and has primarily focused on the community building aspect that running can provide.

 ‘urban running community’ comes up over and over again—what exactly does it mean?

solo vs team?
competition?/distance? adidas?
emotional

conservative racing = being in shape!

Girls Run NYC — how did you get started with that, how has it been going?

(https://running.competitor.com/2016/06/features/nycs-first-lady-of-running_152160)

Art therapy + running — overlaps? RESTORATIVE RUNNING

What does a week look like for you, balancing training with work and organizing in running?

You just did a talk on finding balance between hard work and self-care : what were your best strategies?

Holidays, Offseason Blues, Indoor Training – Nov 2018 Q&A

Nov 2018 Q&A
Molly and Peter discuss strategies to stay, fit and healthy through the Holidays. How to deal with Offseason Blues after a big event/season or with poor weather and they finish with some do’s and don’ts for Indoor Training (e.g. should you do your homework or Christmas shop while you train?)
HOLIDAYS, OFFSEASON BLUES AND INDOOR TRAINING
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TOPICS AND LINKS FROM TODAYS SHOW:

Molly Yoga Routine or Peter Anywhere  Core to help with your movement

What’s your one thing this week?

  • Peter – Iphone Greyscale and Time Limits
  • Molly Focused ‘deep work’ – make it competitive – could you find a few hours to just focus on one thing this week?  (project? job app? Big workout?)

Holiday health/fitness tips to get through the holidays

Is it normal to feel lost/lack motivation in the fall/early winter? and/or Fall training – too easy? Not keeping up? Getting sick?

How can I make my indoor training more effective?

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)

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.
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) 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