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.

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:

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?

Advertisements

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 .

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/

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??

Get the rest of this episode by becoming a Wide Angle Podium Donor

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.

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/

Social and Links


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

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:

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.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


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?

 

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

 


DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor  www.shred-girls.com

shred girls cover

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?