Biggest Mistakes! Q & A June 2018

Today we share a few of our biggest athletic and health mistakes over the year. Guided by your questions and feedback we cover a few different areas.
  • Gear
  • Nutrition
  • Training
  • Mental Training/Psychology
  • and more!
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.
OUR BIGGEST RACING & TRAINING MISTAKES

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Show Sponsor

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.

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 Mentioned

Peter Canadian Cycling Magazine Article 


Social/links

 Molly’s Personal blog – https://mollyhurford.com/
SHRED GIRLS SHOP STORE GEAR http://shred-girls.com/shop/
FUEL YOUR RIDE https://amzn.to/2EzBUV6
Tweet or instagram at @mollyjhurford and @peterglassford
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Race Nerves – Q & A – May 2018

Today is a Q & A based on Molly’s Question posted on Instagram and Facebook about Race Nerves- Check out the instagram questions 

RACE DAY ISSUES

Topics Covered: 

  • The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
  • SELF-TALK, how to warm up, how to be social at the race
  • Start Line Nerves
  • FAMILY: How to deal with kids at the race, spouse racing too!
  • The Night Before – sleep, preparing stuff, forgetting stuff worry
  • Food and hydration the day before
  • The Bathroom Break – too much, not enough, wrong timing
  • Morning timing – getting there, perfect warmup and dressing right!

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

Amy Bender – how to sleep – Consummate Athlete Podcast Episode

Brave Athlete – Simon Marshal and Lesley Paterson

INVERTED U AROUSAL = https://en.wikipedia.org/wiki/Yerkes%E2%80%93Dodson_law


TOPICS AND LINKS FROM TODAYS SHOW:

Race Nerves- Check out the instagram questions 

Topics Covered: 

  • The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
  • SELF-TALK, how to warm up, how to be social at the race
  • Start Line Nerves
  • FAMILY: How to deal with kids at the race, spouse racing too!
  • The Night Before – sleep, preparing stuff, forgetting stuff worry
  • Food and hydration the day before
  • The Bathroom Break – too much, not enough, wrong timing
  • Morning timing – getting there, perfect warmup and dressing right!

Sport Nutrition, Altitude, Heat – Stacy Sims

Dr. Stacy Sims joins us today to share her experience in altitude, heat and the sex differences in sports training and nutrition. Stacy has worked with many organizations including Clif-Bar, USA Cycling, Standford University and her own company Osmo nutrition.
stacy sims

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


cover_002-01
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.

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:

  • Stacy’s Athletic Palmairs (Bio)

 

  •  Tell us about what and where you do what you to these days = 12 projects, marine science, female athlete health, marine peptides,

 

  • Roar – What would you change if you did a 2nd edition of the book? change heat – women need ‘primer’ heat exposure
  1. microbiome
  2. master and menopause
  • HEAT 
 => adapt – cardio adapt, sweat sooner , more dilute, more blood vol
 => sauna or spa – passive heat ex. while dehydrated 7-9 days in a row
=> temps? 40-42c hot tub palms and feet in   + SAUNA = 60-180 (top and bottom levels) = monitor resting hr
 =>
 => race venue early and hiit middle of day, air conditioning
=> youth before puberty not cope as  well, slow to sweat and drink => hormones come after puberty, women need primer->
                => masters, after menopause – cool beverages, passive heat exposure, no sunburn as ruin skin temp (UV protecting layers)
=> over-dress???? possible psychological? or placebo
  • ALTUDE? 
 = sea level to altitude – challenge to o2 delivery -> blood vol expansion can help (include more red cells)
 = also more carb/hydration at altitude
= altitude then
  • ALtitude for females
 = high hormone phase – higher resp. distress
 = higher carb at altitude and harder to access at high hormone phase -> heat adapt would help
 = can maintain every ~5 days
= fly in and fly out within 24hrs if no prep, otherwise 14-21 days is ideal. 3-4 days is worst but then rebounds ( there is individual difference )
 = weekends in mountains ahead of race w. riding and then sea level sauna could be a great combo
 = altitude tents = sleep quality is an issue, fitness
  • Biggest downfalls at Leadville misstepttep nutrition (increase carb and hydration) and sleep and recover (nutrient timing – post workout)
   =
  • Mapping Menstrual Cycle 
   =Fitter woman –
  = Hello CLUE –
   = GOOGLE –
  = make sure to track mood, feeling, training, and see patterns
 = training peaks
  • Adjusting nutrition and zones/threshodl for high hormone phase of period
  • Timing Period?  
  = off of birth control?
  = birth control may blunt adaptation to HIIT
  = never in low hormone state, start bleeding – folicular phase first 2 weeks, then high hormone phase (luteal or high hormone phase)
  =
  • Athlete Under-eating – Talk me through this concept of an overweight athlete and how to implement changes without tipping things too far?
  •   low energy availbility – need enough food to keep resting metabolic functioning (breath, endocrine, etc)
  • adding daily living more cals
  • ading training more cals
  • if drop cals then rmr then fatigue, more fat,  in only 4 days see thyroid dysfunction = eat more??
  • even 500 kcal will get there.
  • timing calories can help –
  • workig athletes who delay will see symptoms of relative energy def. (catabolic state)

SpeedSkating, Cycling, Olympics – MIA MANGANELLO

Mia Manganello talks speed skating, cycling, and the Olympics today. As always many pearls to take away from people who have found success in multi-sports and in high-level sport. Mia accomplished both and has a great story.

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


cover_002-01
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


Questions from the Show:

  1. Importance of making it to the Olympics?
  2. How did it feel to actually walk away with a medal? Did you have any sense going in if that was gong to be possible?
  3. Speedskating / rollerblading— interesting choices for a young kid to make in the age after roller blading was cool!
  4. Ice in FLorida?
  5. How did you get started in cycling? Why go away from skating?
  6. What made you fall in love with cycling
  7. 6 years of racing—what were your favorite racing moments/career highlights?
  8. Whenandwhy  did you decide to shift back to speed skating?
  9. Crossover between speedskating and cycling?
  10. DId you keep riding as cross training?
  11. Any more Olympic plans / return to cycling? You’ve only been gone a season
  12. What’s your offseason look like now? tempted to race road again? wedding???
  13. Your parents run a restaurant and you’re always quoted talking about pizza: what’s a day in your food life look like?

Beyond Sweet Spot – Frank Overton

Cycling coach Frank Overton joins us to talk all things sweet spot, motor pacing and the importance of lifestyle factors like nutrition and sleep for masters athletes.

You will learn about: sweet spot training, fatigue dependent training plan design, polarized training, race-specific training, MONK Mode, nutrition & lifestyle, using the WHOOP like a power meter for your Recovery, motorpacing and how FasCat got its name. Enjoy and let us know if you have any Q’s

frank overton
Check out Frank’s coaching business https://fascatcoaching.com/

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


shred girls cover
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.
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

20% off all FASCAT COACHING training plans using “theseplanswork” here 

 

Frank Overton on TWITTER  – and – INSTAGRAM 

 


TOPICS AND LINKS FROM TODAYS SHOW:

  •  Frank’s Bio
  • The Velo News Podcast Polarized vs. Sweet spot we mention

 

  • SweetSpot Defined, 
=> intervals and progressions?
  ->  how to reconcile with polarized,

 

  • Masters athletes -importance of nutrition, lifestyle, family balance.
“Want to lose 5-10lbs? No problem, let’s start in the kitchen”
masters taper down (sweet spot load, then intervals, then rest?)

 

  • Motorpacing – how, what, why, who 
  • Articles by Frank we discuss, mention or allude to: 

Q &A – Christmas Challenge, Crosstrain in city, Nerves, Backpacks, tri-bikes,

This week is a Q & A and some review/highlights from the 2017 episodes of The Consummate Athlete Podcast.

Great questions from a variety of sports, activities this week – thanks for questions! Submit for Jan 2018 Q&A at www.consummateathlete.com/

Please feel free to post questions or comments on the consummate athlete facebook page! or Tweet at us—@mollyjhurford and @peterglassford 

dec qa
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

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


Show Notes and Links mentioned in the Episode:

 

Last one of 2017!
500 min of movement (between 12/24-12/31)
The Consummate Athlete podcast is challenging you to aim for 500 minutes of MOVEMENT. This could be a family walk/hike, Yoga with a friend, your workout of the day, strength or getting out cross-country skiing.
You choose just aim for 63 minutes for each day this 8 day holiday week (December 24 – Dec 31s).
It is a tough goal but also flexible to shift your time around and your sport/intensity.
Let’s make this an active holiday!
Find details and feel free to post your adventures to the Consummate Athlete Facebook Page www.facebook.com/consummateathlete
And/or Use the Hashtag #ConsummateAthleteChristmas
Best photos/posts/adventures will get prizes! — nuun, Clif bar, Fuel Your Ride, Saddle, Sore, and a three-month training plan all up for grabs!
1) Favorite book of 2017 
2) favorite podcast of 2017 (episode) 
3) what is in your backpack? 
Peter: front receipts pocket, + have condiments, coffee-buddy, Nuun tabs, bars, protein powder etc, then chargers/cables pocket, then laptop/books/notebook pocket, then wallet/passport wallet
4) What is x-train? What about if in the city? (cant’ snowshoe) why should I? 
 – Molly Mentions JasYoga
  – Peter mentions Ryan Leech connection – Ryan also leaves us with a code for 1 month free trial on www.ryanleech.com(use Code ‘ryan1’ )
 – Scott Hastie episode on Ultimate Frisbee 
5)  Should I set a New Years resolution?
6) Buying a cheap tri bike on Craigslist? (Vs road bike etc)
  – get a good road bike and a bike fit (check out Dundas Speedshop if near Ontario, Canada)
  – optimize power, weight and bike function.
  – get coaching in limiter sport
7) Hi Molly asking from a slightly left-field perspective, I play skittles ( think British smaller ten pin bowling) and although for fun, but get a bad case of the nerves, meaning I’m anxious before, during and after. To the point where I can’t sign the scorecard as my hands are shaking so much. I had the same problem when I take part in cyclocross and mtb races. So it is something related to competition. 
So do you have any advice, information and thoughts as I would like to control this. 
8) Favorite fitness/adventure gifts you want to give or get?

Connect with Molly and Peter

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?

May 2017 Q&A – Muscle Soreness, Sweet Potato, Macro-Nutrients

may q&a

This week is our Q &A. Thanks for your questions. Feel free to submit more questions for next month at www.consummateAthlete.ca

DOMS while Cycling

Macro-Nutrients for Athletes

How to Cook Sweet Potatoes


The Show is sponsored by:

HEALTH IQ: Please visit healthiq.com/capod

2017 HEALTH IQ MARCH APRIL
Don’t forget to 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 on-line

Download and view on Wide-Angle-Podium Site 

Download the Mp3 


Follow Peter and Molly at below links
 

SHOW NOTES:

DOMS from intense Cycling 
QUESTION:
You mentioned DOMS in regards to running, but I’d like to know more in regards to cycling. I’m a masters cyclist and I seem to get a horrible case of DOMS a few times a year. I never bonk or cramp during events, but after races (not training) I sometimes get DOMS a few days after a very hard race. My glutes, hamstrings, quads, ITB, hip flexors all get inflamed and then my lower back starts to seize and I can’t walk, bend over etc.Any thoughts on preventing this? Is this a post race hydration issue? Massage, cool down, recovery ride? Supplements, electrolytes?

ANSWER:
A few added thoughts from this information,
a) making sure you are conditioned for the intensity and demands of the race is first response when I deal with cramping, back pain or excess soreness.

b)  making sure to cool down and maybe even a recovery day spin may help as well but also making sure not to overdo it the day or two after, don’t rush back! You might just need a recovery spin the day after and then an off day 2 days out. It is often tempting to go back to the regular, textbook schedule but the body may not go on that rhythm.

c) if you are taking any anti-inflammatories during or after the race that would also be something to avoid to make sure you are not masking symptoms, and again be getting feedback on how your preparation was for that event.

1) A lot of times a good warmup/cooldown will help … make sure not going hard immediately and not giving some time to get body cooled down at the finish.

2)  more calories in ride and/or around rides -> don’t skimp on in-ride fuel (this robs your work capacity too) and also don’t skimp after the ride.   Other meals can certainly be more protein/veggies if trying to reduce calories/increase nutrient density.

3) and upping protein intake (think extra egg at breakfast, extra meat serving dinner, maybe some whey protein after ride)

Any or all of those 3 are common causes of cycling soreness in the absence of very hard mountain biking (eccentric loading/pounding) or crashing.

QUESTION: Sarah asks about Macro-Nutrients and how much good nutrition will improve performance?

=> Many options depending on genetics, goals, body type, age and gender.

=> Performance improved by optimal body composition, sleep, mood and energy which are all a result of good nutrition.

 

QUESTION: HOW TO MAKE SWEET POTATOES?

ANSWER: Sweet Potato Recipes/methods

1st fastest sweet potato method -> Microwave (this is a game changer for a lot of people)
-> Many microwaves have a ‘potato’ button … press it twice and put 1 potato in and it almost always will be pretty close. Add a minute or two as required at end.

->  Poke a hole in it and put it in a microwave for 4-8 minutes (if under a beer bottle size it is closer to 4 and as it gets bigger then beer bottle closer to 8min)
-> Top it with cinnamon, salt hot sauce and/or mustard for easy/low cal flavor  (to taste)
=> adding eggs, meat, veggies etc. to taste
=> actually really tasty with a bit of nut butter as well

2nd fastest sweet potato method  ~20min with ~4 min of work (I often leave this going on low while I do some morning core/calisthenics/stretching)
-> cut up into ‘chips’ and fry, on low, covered with coconut oil
-> add eggs and spinach to the same pan

3rd fastest sweet potato method
-> bake 4+ while making another meal and keep them in a Tupper-ware!
-> don’t over cook them (ie. to the point there are juices running) as this usually is not as good the second day when you reheat or eat cold.

4th option – slow cooker
-> throw a hunk of meat and BIG chunks of sweet potato and onion, maybe some celery in a slow cooker and let it go on low
* sweet potato will get pretty soft so if you can add them in last 2-4hrs likely better but not mandatory

5th option – BBQ  (can do these in frying pan as well)
-> cut into lengthwise pieces … this is somewhat dangerous to do with a knife … cut a flat edge initially then leave that face down to provide more stability
-> cut thin slices and place the long ‘slabs’ on the bbq
-> for some reason these are more delicious and easier to handle on a grill then ‘chip’ cut.

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?

Active Travel for the Consummate Athlete

Travel Tips, Adventure, digital nomad, work-life,

Molly and Peter talk travel. How to eat, how to work, how to train/exercise and how to take care of yourself on the road.


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.

 


Social / links 

 Check out These links for more travel articles by Molly
Molly’s SaddleSoreWomen Site – www.saddlesorewomen.com 
Molly’s Latest Book ‘Fuel Your Ride’ world class experts and pros strategies put into a fun and readable handbook for you to leverage on your next ride.
Tweet at us—@mollyjhurford and @peterglassford

 


Show Notes

Having options to travel and using travel as opportunity to try new things 

 

anywhere core routine LINK => https://www.youtube.com/watch?v=CMLmd8XNgu8

 

Best Gear to help travel under $50  ? 
=> Thera-bands – http://amzn.to/2bV5w24
 => External rotation with thera band https://www.youtube.com/watch?v=FkzYvxhgqQQ
=> hand weights by rhonda rousy – http://amzn.to/2bV5siH
=> toothbrush cover – http://amzn.to/2bFWsSD
=> digestive bitters for digestion / setting eating – http://amzn.to/2bLWSFQ

 

Thing you stopped doing while traveling that you thought was important ? 
-> Checking in at airport
->  stressing on everything you have to do to get checked in / on plane.
Packing strategy ? 
 –  with bikes ?  – small bags in bike bag + carry on
  – in van – small bags with themes -> know where your riding stuff is

 

Training while traveling 
 -> have a system that travels – bags, routine for when, schedule it into the day and discuss, morning is usually better.
         – have options -> Walk, Run, Strength/Core, basic bike (mtb or cx over road)

 

Eating while traveling
  -> Airbnb
   -> whole foods and trader joes – make your own salad ( avocado,
    -> Chipotle and panera bread
    -> sardines on hand