Bikes, Brewing and Kombucha – Becca Schepps

Becca Schepps is a Creative Director & bike racer turned Kombucha brewer. As the creator/founder of Mortal Kombucha, she’s based in Boulder, CO but will always be 100% New Jersey at heart.
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/ 
becca

The Show is sponsored by: HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


Social/links


SHOW NOTES:

Let’s start in NJ: I think we met almost a decade ago racing in the ECCC, right? What got you into bike racing?
What kept you in bike racing?
Why the move to Boulder, CO? What’s so freaking great about Boulder?
You’ve been super public about having diabetes: has that made you more passionate about bikes and exercise, do you think?
In addition to her day job, Schepps is a professional cyclist for Team Novo Nordisk, a team comprised of 15 women from 6 countries, all with type 1 diabetes. Their goal is to lead the way in diabetes education, advocacy, and research.
You write about bikes a lot too: I loved this http://www.bicycling.com/training/tips/how-to-handle-getting-dropped
Can you give us some of your best getting dropped advice you learned while writing that piece?
You mentioned Mortal Kombucha was an accident?
Let’s talk kombucha: why should everyone be drinking it (i am addicted.)
Handling balancing business and hustle with athletic endeavors? — did you shift from cycling to other stuff?
You started in copywriting for mainly cycling pubs and branched out—what was that like?
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Ultra-Running and Yoga – Tara Mayo

tara mayo

Tara Mayo on Ultrarunning, Yoga and Balancing It All
Tara is a vegan ultrarunning, hiking, mountain lover and a super bendy yoga teacher. When not busy doing one of those three things, she can be found in the kitchen with her kiddo creating recipes, working with clients or lost in a good book. She also talks about the interesting concept of having a Hair Salon in a Gym!

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/


The Show is sponsored by:
Health IQ – Life Insurance for Active People 

2017 HEALTH IQ MARCH APRIL

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

 WAP

BIO

Tara Mayo on Ultrarunning, Yoga and Balancing It All
Tara is a vegan ultrarunning, hiking, mountain lover and a super bendy yoga teacher. When not busy doing one of those three things, she can be found in the kitchen with her kiddo creating recipes, working with clients or lost in a good book.

Social/links 
 Read more about her here: 5 Easy Nutrition Tips from Vegan Runners http://blog.mapmyrun.com/5-easy-nutrition-tips-vegan-runners/
 

 

Instagram @mayo_tara Facebook Facebook.com/Tara.mayo.5

SHOW NOTES:

In this episode, we cover:
    1. What got you into running? Were you active as a kid?

 

    1. What made you want to go longer versus faster? (ultra vs something like 5Ks?)

 

    1. Ultrarunning tips? (For people who are already runners, and then for total newbies)

 

    1. Fueling on a vegan diet?

 

    1. Balancing training for that with everything else that you do! (do you think women have more trouble carving out solo time?)

 

    1. What do you think about on the long runs?

 

    1. Trail versus road versus treadmill: favorite/why?

 

    1. Molly loves that you run a hair salon in a gym. Best tips for women to keep hair decent post-workout?

 

    1. Where did yoga come into play?

 

  1. What kind of yoga do you teach/prefer to practice?

 

Follow her:
Instagram @mayo_tara Facebook Facebook.com/Tara.mayo.5

Boundless Adventure – Paul Trebilcock

CA podcast

The Boundless adventurer Paul Trebilcock joins us today to talk about doing lots of sports, finding adventure and making a TV show. So many great take-a-ways today to apply to your life and favorite sports.

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/


The Show is sponsored by: HEALTH IQ – Life Insurance for Active People Like You!

 2017 HEALTH IQ MARCH APRIL

 Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.


Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


BIO

Paul Trebilcock, Entrepreneur, Endurance Athlete, Philanthropist
Of all the goals and accolades Paul has achieved as a professional (which includes co-founding/hosting the reality adventure show Boundless), his proudest accomplishment is starting the Kids for Kenya-Toilet Run, which supports the building of toilets at schools in Kenya.

Social/links 
Twitter: @Brooklyn_North Instagram: @turbocock
IMDB for boundless -> 3 seasons x 10 episodes on Esquire network (
 

SHOW NOTES:

1) what’s your sport background? Carpenter?
nickname Turbo?!

Featured in Sports Illustrated, Esquire Network
-> started as a carpenter, then started a bike messenger service in 1990
Outside of sport and competition, I’m a pretty regular guy, going to work every day and coming home to my family. In high school, I ran cross-country and track. It wasn’t until I started a bike courier business that I got into cycling. Riding every day quickly got me hooked on adrenaline. I eventually sought out other sources of adrenaline and started competing in endurance races that combine every type of physical activity you can think of. During the Costa Rica Adventure Race, we biked for 20 hours, trekked for 60 and kayaked for 32. Off-season, I train three times a day, usually starting with a 6 a.m. high-intensity bike ride. When I am not training, I also love to take on new adventures as part of Boundless, a reality adventure TV show that I co-founded and host. While I’m obviously competitive, I’ve learned that the journey is more important. Of all the goals and accolades I’ve accomplished, my proudest is starting the Kids for Kenya Toilet Run which supports the building of toilets at schools in Kenya.

2) how did you start Boundless? The jump from two friends adventuring to a TV show is not a small one.

3) What was your favorite adventure/episode – was it the one you were most looking forward to before the show/in planning?

4) craziest moment? is there a method or mindset you use or have found useful during times of emergency or danger?

5) Training for being a ‘consummate athlete’ or to be ‘boundless’ … How can you be ready for these? (ie. ironman without being on the bike for months before?)

5) 3 seasons of a TV is certainly an accomplishment, where do you go from here?
– your back to MTB, is that the favorite?

6) For the 1/2 Ironman in Thailand – what did you learn about triathlon that you wish you knew before?

7) seems like you’ve made more of a dive into the wellness side of fitness now. Has this always been an interest?
-> you mention ‘small things to keep the body happy so it can go forever in one of the episodes’ … what are some of those little things?

 

8) BOOKS that have influenced you.

 

 

Training for Time Crunched Cyclists – Jim Rutberg

Key Words: Training, Cycling, Busy People, Productivity, HIIT, Threshold, FTP

Jim Rutberg joins us today on the show to talk about the new 3rd edition of The Time Crunched Cyclist that is due out in March 2017. We talk about marketing/business practices for coaches, training tactics for those with limited time and what is new in the book, including strength training and a huge nutrition section.


BIO

jim-rutberg

Jim was a collegiate cyclist and raced after college as well before starting with CTS as a coach in 2000. He started writing books/web content and has written 8 books at this point on cycling and, recently, on ultra-running. His book ‘The Time Crunched Cyclist’, co-authored with Chris Carmichael, is a popular handbook for the busy athlete.

 
 

Questions 

Working in bigger coaching company
In CTS, can see how other coaches work with other athletes, good network of coaches and athletes
“Coaching can be a hard industry to make a living in”
good / bad practices for coaching success
Success of a coach isn’t necessarily connected to coaching ability, a lot related to network/environmental factors
Common coach mistake:: people over-rely on science end of coaching vs personal. Don’t forget you’re dealing with a human
What is time crunched cyclist ?
Time Crunched: 6-8 hours per week available for training. Just don’t have enough training time for standard periodization plan
People who can’t do normal periodization don’t have the time or focus to make that work. Life has to be pretty predictable to make that work. The busier a person is, they have to prioritize something other than structured training.
Want people to perform well, have fun and be competitive in a reasonable time frame
Adapted to the reality of people’s lives
3rd edition changes
People have been following along for awhile, Low volume high intensity: people make slow progress cycle after cycle or use it periodically but at some point hit a limit on what they can do with the training alone with time limits / limits on intensity can handle in week
You reach a point where you can’t add more workload–no more room
Body weight becomes a factor: can improve power to weight and VO2max by losing weight
Most masters he works with only had 10-15lbs to lose.
Skip junk food/start exercising –this audience already doing it
Weight vs composition?
Always been a debate re weight training for endurance athletes
  – As we age, benefits to gaining muscle mass
  – Strength training becomes more important
  – Most people just want to stay fit and enjoy the ride, and be a well rounded human
   – Most people can fit body weight exercise into the day
Reverse periodization: harder efforts further away from the event, then volume
The TCC plan basically increases VO2max quick but it won’t be able to last long, fatigue builds quickly
In an optimal world, we do volume and endurance base training, the TCC largely excludes this except for blocks of endurance when time/vacation allows.
Most important thing for time crunched cyclist is CONSISTENCY. Maintain schedule even on easy weeks. Back off intensity, but stay on schedule
Would you rather be really good for a short period of time or mediocre all year?
Athlete identity is huge–but being an endurance athlete is really difficult
This sport is too hard to continue doing when it’s not fun, the TCC helps people go fast for a targeted time/duration as long as they take the rest between blocks and during week .
TCC Most Commonly misunderstood: 3 hour limit
In the book, the workouts get you ready for rides and races under 3 hours. And there’s this idea that if you can’t do an epic 6hr ride you’re not a real cyclist. Look at what you’re preparing for and what you want to be good at. You’re not getting shortchanged.
People are a little scared that somehow they’ll be at a disadvantage if they ride less hours. But difference can be quality. Someone can have more matches to burn but you still have matches. You just need to be smarter.
Strategies for when life gets in the way:
Fit it where you can
Start by carving out time that’s least likely to get interrupted
Restructure around schedules as possible (i.e. Doing recovery around a business trip)
Don’t stress about missing an occasional workout. We’re not getting paid for this.
If fitting a workout in is a stressor versus a stress relief mechanism, need to look at why we’re doing things
Total stress on body is what matters, not exercise stress
Oftentimes, family is happier when athlete is on a training plan and not stressing about what to be doing–can just do it!
Sometimes the answer is making it ok to not do something, or taking more rest. (Can be antithetical to how Type A people think and act)! You need to get a person out of their own way
The longer you work with the athlete, the less the conversation has to do with training!
New workouts in 3rd edition?
Irony is writing a 3rd edition is that it has doubled in size now!430 pages
With each edition, added training plans. This edition rearranged them and added.
Training plans divided by time and style, from criterium to CX to centuries to endurance MTB (long endurance still surprises people)
“You may not have the fastest 12hr race but you can be ready for it”
Added in 2 Michelin star chefs with some recipes that fit in with eating behaviors discussed in book–eating healthy but tasty can improve morale!
How to get book?

How to Get Things Done, Even Workouts – Julie Ireland

KeyWords: Productivity, Getting Things Done, David Allen, Self-Improvement, GTD
So stoked on this episode! Organization is a huge passion for Molly, and she has been completely obsessed since she waswas a little kid with streamlining every aspect of life. It is hard to fit training in. We know that from talking to athletes at our talks, from Peter’s coaching clients and from trying to do it all ourselves!
Here on the Consummate Athlete we want to get good at multiple sports but it is hard to balance training for one sport let alone a bunch, especially with all of the other responsibilities and of tasks that need to be done. But health, fitness, fun and adventure can and should be a priority, and today we’re talking about how to bring that concept to life in a real, tangible way.
Molly did an article with today’s guest about sneaking in a morning workout recently and knew she would be perfect for the podcast. Today she speaks to us about fitness and becoming the consummate athlete as a busy person.
So, generally, I’m hoping you’d be up for doing an episode with us on how busy people can prioritize fitness, and develop good habits around exercise (as per the GTD method!).



 

Don’t forget to check out www.wideanglepodium.com for show info, other podcasts and to see if becoming a donating member of the network is for you.
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Today’s Show Sponsor is HealthIQ – Health Insurance for healty People Like You
   => Learn if you need insurance and get a free quote at healthiq.com/consummateathlete

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BIO

Julie Ireland came to the David Allen Company—GTD– after spending many successful years in the executive search industry, as a project and client manager. She earned a Master’s degree in Public Management from Carnegie Mellon University. She brings a unique perspective to her one-to-one coaching work that resonates with senior executives to entry-level staff. Julie’s style is engaging and warm. She leads Getting Things Done in-person and virtual coaching around the world.

Social / links 

  

NOTES: 

Quick overview of GTD method and how it can relate to personal growth, esp. fitness
  -> helping people with work flow
  -> Distilling life into a) control (emails/checklists/meetings)  b)
Main barriers to exercise / fitness for most people?
Optimally Engaged with things
  – Close the ‘open loop’ … make a decision (ie. loose weight or try a fitness class)
  –
How/why does exercise end up helping people (beyond just fitness—so, how starting an exercise program can actually end up making you more productive at work, etc.)
 – work life balance … everything woven together
Best ways to start adding it into life (baby steps, scheduling…)
   – Baby steps good for most
    – Charles duhigg — calendar,
    – We think of things as things we have to do (learn to snowboard, be better at ‘x’) BUT in GTD method you look at outcome vs. next step or first step (ie. learn to snowboard = next action is book a lesson )
Moving Past buying things 
  – look for next action (join a group, find a run partner)
PROJECTS are list of things to do / actions 
   – once you name something you own it … name the cause of stall / setback
   – ‘the stall’ is you might hate / not like / not need to do what you think you do .
   –
Handling setbacks/skipped sessions
   – weekly review – look at week ahead … when fit exercise in calendar
   – do so mindfully and re-negotiate with yourself
Best habits that you see new clients adapt (meditation, signing up for classes, doing small workout early in day for early win, etc.)
   – something for yourself, not because of other people / things you ‘should’ do
  – ‘managing agreements’ and expectations vs. agreements -> thinking spouse *SHOULD* know you wanted to train / not be with kids all day . 

How to Parkour – Adam McClellan

Keywords: parkour, certification, fitness, classes, extreme, walking, running

Adam Mcclellan talks to us about parkour. How to go to you first class, what parkour is, why it is a great sport/activity to pursue. What to expect at your first class and many more things you can use to prepare for parkour and also transfer to other sports.

Adam McClellan of Parkcour Generations talks about what Parkour is and how it can benefit your other sports as well as have a tremendous effect on your mind and body. We get into the rigorous coaching certification that Parkour has and also what a first class might look like when you try it. As usually we find out tips on how to fit in your first time trying the sport and a few ‘tricks’ to practice before you go.



BIO

Adam runs the Parkour Generations located in Lehigh Valley, Pennsylvania. He is a level 2 Coach in the A.D.A.P.T. Coach education program. You may also recognize his name from the Christopher McDougall’s Book ‘Born to Run’ (LINK)

Social / links 

-Adam McClellan
Parkour Generations  –  www.pkgamericas.com
Leighigh Valley Parkour – http://lehighvalleyparkour.com/team/
 
 

Questions 

Bio/how did you find Parkour? 
Quick explanation of what Parkour is?
-David Bell talks about efficiency in time, energy and sound. Many ways to define
– mind body are strength challenged and strengthened to overcome obstacles -> Overcome with movement
How can pretty much any athlete benefit from some Parkour skill?
 – All sports have a mental/physical aspect. Think about how a trail runner might benefit from the precision and confidence in technical areas. Same for mountain biker.
  – The physical aspects of jumping, running, strength training and mobility transfer to other sports and, at worst, balance the overuse of many sports.
What would you consider the three key moves in Parkour? 
-> many movements as always adapting to environment
-> Run, jump, swim , climb etc.
What equipment MUST I have? (specific clothing/what’s the best practice place?)
– many athletes will wear ‘hammer pants’ and a tank top
– there are a range of shoes used ranging from barefoot to trainers, likely wise to be in the middle to start.
– first timers = aim for comfortable fitness clothing
WHERE 
  -> often will be at school playground after hours or some indoor gyms can be found
-> always leave area cleaner then you left it .
How do I find people to train with?
Google ‘parkour’ and your area to find meetup groups or classes
 –
Travel to best place to do it or immerse yourself in the sport?
Colorado, Pennsylvania, D.C., London
coach vs watching youtube videos? 
 – Careful with videos as generally will see most extreme, back-flips off roofs etc. and miss the years of progression and very approachable first sessions
 – good coaching in ‘certified’ parkour sessions given the rigorous certification program 
 – a coach will help make sure you avoid overuse, do appropriate strength/mobility and help you set goals for your age/ability
What would a normal “training” week look like / is it competitive?
Best advice to someone just starting out? First class ?
This is basic coaching / training philosophy to remember with Parcour
1) safety – inspect area
 2) Progression – start with foundations and progress to ensure proper form
3) Repetition  – practice makes permanent
4) precision  – ensure can do often
 5) Control  – under pressure, extremes et.c
exercises/training drills?
– lots on web and many qualified communities to help get started. Google “Parcour Warmup and techniques”
 – Routine is typically Warm Up + Conditioning = watch bad habits
 – Adam’s favorite move – Quadrupedal movement -> Uses lots of muscles and is low impact (Crab walk , bear crawl etc. )
What’s the one cool move I can do to make it look like I know what I’m doing?
 -> Lazy sit – stand beside handrail, put both hands on and swing legs over then back on otherside completing a 180.
Best way to avoid getting injured?
– Parkour has a relatively low injury rate
 – ensure obeying progression and precision
 – ensure balanced training week with mobility, endurance and more skill oriented days
Any weird/surprising etiquette? 
  – Handshake by grabbing wrist
 
Follow up from above comment on mind = How is Parcour more challenging to the mind then other sports ? 
 – Stanford Marshmallow study on delayed gratification 
 – Essentially parkour trains for long term commitment to progressing and practice and body awareness .
 – It is portable and adaptable to wherever you are . 

Tracey Drews – Best Training for Older Athletes, Decrease Nerves on Testing Days

Avoid Testing-Day Nerves, Training for older athletes, Weight-Loss

This week we talk to Tracey Drews, a coach with CTS. Tracey works with athletes of all types but has had great success with masters athletes who aim to pursue peak performance in their sport. There are topics for all athletes this week including beating testing nerves, how to loose weight, and how to become a coach.

Don’t forget to check out www.wideanglepodium.com for show info, other podcasts and to see if becoming a donating member of the network is for you.

Continue reading Tracey Drews – Best Training for Older Athletes, Decrease Nerves on Testing Days

How to Be a Fit Mom & Entrepreneur – Ep. 12 – Sarah Applegarth

Sarah is a Certified Exercise Physiologist who is responsible for the coach based training system at Active Life Conditioning.  Sarah has also achieved a Masters Degree in Adolescent Growth and Development from McMaster University and is certified by the National Strength and Conditioning Association.  From these accomplishments, Sarah has built her work to suit her expertise.  Her business ranges from working with elite athletes achieving their dreams to helping people keep fit and active for life’s challenges and she truly take great pleasure in all the diversity Active Life has within it.
She has the ability to use her knowledge about health and fitness to help anyone achieve their fitness goals.  Sarah is a hard worker and her passion for her work is evident and her motivation for achievement is contagious.

Continue reading How to Be a Fit Mom & Entrepreneur – Ep. 12 – Sarah Applegarth