MTB vs. Road bike, skill of fueling, saddle sores, ankle mobility

Q&A Episode

  • MTB on the road for training?
  • Getting through base training without a saddle sore?
  • Tips for getting good at eating/drinking on the bike?
  • Tight calves—help!

MTB vs Road Bike; On-Bike Hydrating + Saddle Sores

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TOPICS AND LINKS FROM TODAYS SHOW:

 MTB on the road for training?


Getting through base training without a saddle sore?


Tips for getting good at eating/drinking on the bike?

 –

Tight calves—help!

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Workout Timing, WTF is FTP, pre-race meals – Q&A

Q&A on the Consummate Athlete
 – pre race meals?
 – when to strength train if on same day as cardio workout?
– Late Night Training and sleep?
 – FTP
 – Most important training metric
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

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

Get in Touch With Your Hosts

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TOPICS AND LINKS FROM TODAYS SHOW:

Shred girls events

– See www.shred-girls.com/joyride for the launch party

One thing – Peter Pour Over 

              – Molly Tumeric Latte (or golden milk) 

Go-to pre-race meal?

How do I set my FTP?

How should I combine strength and bike workouts for best effect? (Concurrent , ordering workouts)  + NIGHT TRAINING 

Most important metrics to consider with bike workouts and tests 

What to do before and after a gym sess?

Real Life Consummate Athlete – James Slauson

Today we interview one of our listeners to find out how incorporating more movement and sports into his life has changed his health and fitness. James Slauson MD is a doctor who has been a supportive listener of our show and truly a consummate Athlete. As a busy doctor and life-long endurance athlete, we can all learn from his experiences finding balance and health within a hectic and successful professional life.
james slauson
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


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Shred Girls the Book – A Middle-Grade Young Adult Fiction Book 

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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:

running for a tight schedule working as a Doctor

frequency of training

hrv4training app – quantify

zombiesRUN app

= https://itunes.apple.com/us/app/zombies-run/id503519713?mt=8

diet – nutrition research

Making changes in your life/behavior

– dramatic changes – not huge tweaks –

Quotes by James!

The Game of Life = which you can’t win, but should play

2 Most Important Books

**shift work, night work as a risk for health (WHO isolated) –

family genetics – maybe just family environment

Becoming a Climber, Bone Density, Can Cycling Be Eco-Friendly? – Q&A

Today we discuss listener questions:
– How to reconcile Sports and the Environment
– Low Bone Density … what now?
–  Prepping for a Hilly Race … How and When should I start? + how to shift!
–  Sleeping less than 6 hours
becoming a climber, bone density + eco-friendly racing
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate  Or by pre-ordering Shred-Girls – Molly’s Latest Book available for Pre-order Now!



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DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

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Pre-Order Shred-Girls – Molly’s Latest Book! 

click-to-pre-order-now-coming-5.7.19


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Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
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TOPICS AND LINKS FROM TODAYS SHOW:

1) Katie how can we be both eco-friendly and optimize for sports?

  • See https://www.bbc.co.uk/news/health-46865204  I’m really curious whether/how these recommendations work for athletic diets.  * In general, how can athletes minimize their environmental impact? Biking instead of driving is easy, but are we negating it all when we fly around the world to race? Or all the gel wrappers?
  • pro-tested, pros closet, thred-up for 2nd hand gear, buy used bikes
  • carpool to races/race local — why do we obsess over the big races like Leadville when locally, there are options that will likely be more fun!

*LINK TO MOLLYS ETHICAL EATING PIECE IN OUTSIDE—we buy the whole side of beef. full cow, for example. grow your own, even in an apartment, w stuff like cilantro, tomatoes; buy seasonal

2) Erica Asks about Bone Density

Studies

3) I’m targeting a hilly race in July and am relatively new to training, should I be focusing on climbing?

 – shifting
 – standing
 – speed and coordination – become a great cyclist in your ‘base’. Can specialize as race approaches a bit more

4) Sleeping less than six hours a night may increase cardiovascular risk

https://www.sciencedaily.com/releases/2019/01/190114144152.htm

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
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate

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Show Sponsor

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

Pre Order Shred-Girls 

click-to-pre-order-now-coming-5.7.19

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) 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 

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
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.



———————————————————————————————————————————

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

———————————————————————————————————————————

———————————————————————————————————————————


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/
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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
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate

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Show Sponsor

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:

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.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor


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:

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
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.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

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:

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.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

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) 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)