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

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Off-season, smart trainers, start to run – Nov 2017 Q&A

Today is Nov 2017 Q & A and we have got a lot of questions this month, thanks for your questions.
Topics covered include off-season, smart-trainers, learning to run, the pros/cons of doing a little strength through the day versus a targeted session.
qa november
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: Shred-Girls the young adult book series for girls who love bikes (or who will after reading!) 

shred girls cover
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:

0) does breaking up a workout like say 100 crunches over an entire day have fewer benefits 1/2 than say doing them in a single setting?
    => Pavel of Russian Kettlebell training is at  http://www.strongfirst.com
1) Are there any online subscription services for functional strength training? I’m thinking something that works like JasYoga or YogaGlo. From a laptop $10-20/month. Good offseason topic (also selfish request for research) since I haven’t found one for endurance athletes.
2) Smart Trainer and riding a bike indoors
can’t believe how unfit I am after using a smart trainer compared to outside. what’s wrong with me?
     – Mentioned ZWIFT, KICKR TRAINER   , Cyclops FLUID Trainer
3) Transition to Running Safely
Hey Molly, I think Peter and you have covered the transition from cyclist to the runner. I’m planning on doing more running this offseason. I’m a competitive mountain and cyclocross racer and I’m wondering the best practices to take. I was a National level Track runner many years ago and would like to run again. Ideally with minimal pain and suffering. Thanks and keep up the great podcasting!
  =
4) What to do in the off-season?
  -> offseason things you can do above and beyond maintenance?

March Q & A – Threshold, Sickness, Intervals

Threshold, Training when Sick, Intervals on Hills

March Q & A – thanks for questions !

Submit questions for April at www.consummateathlete.com


Social / links 

Tweet at us! —@mollyjhurford and @peterglassford
 
 

Questions 

what are we up to?
-oxnard
-crossfit
-Increasing training volume
what are we reading?

How do you start training, increase volume or increase intervals without burning out ? 

what is my threshold?

 = not everyone is a 60 min threshold and not everyone can hold 95% of their cp20 for 60 minutes. If you are struggling with zones of your cp20 or what you think is your threshold try using 10% of cp20 , or trying a longer TT 30-40min long for a better estimate.
 = Software is WKO+ that Peter referenced and uses with all his Smart Athlete Coaching Clients, it will help model your threshold much more accurately then generalized formulas based off TTs .

Question about Frequent Sickness with Kids – how to ease back into training ?
   – mentioned zinc lozenges, Vitamin C and Hand washing.
   – watch training load – be happy with consistency more then suffer-festivals
Nutrition changes where to start ? 

Intervals on hills . Remember flat power and also that the time in-between intervals is important consideration .

Q & A – Travel, Sven Nys, Gaining Weight, strength and Off-Season

Keywords: Travel, Sven Nys, Gaining Weight, strength and Off-Season

Today’s episode is a Reader/Listener Question and Answer (Q & A ) Episode.

We talk about our challenges over the last month of training, the core-routine we are each doing (and Peter is using with his clients) . We discuss a Sven Nys quote on embracing your sport and how this can help the Consummate Athlete. One of our readers has been sick and inquires about gaining weight, which let us discuss some tactics for losing/gaining that have worked for us, in research and/or for clients.


NOTES OCTOBER Q & A 

crazy travel week, what we learned at crossvegas, Iowa world cups 
-sleep
-stretching
-train
eat: 1 veg per meal, tons of water (see molly’s article on surviving trade shows )
Sven nys quote from Bicycling (teaser about short podcast coming up)
You have to live 365 days a year for your sport. That helps a lot. Not just for a small period. You need to have the passion from day one until the last day.
peter newsletter
INTO READER Qs
Know what? Gaining weight. From coming back from illness (severe weight loss) to generally losing too much weight training.
  • give it time, body will return to ‘normal’ (ease into training)
  • protein / calories in general need to come up but consider IN vs. OUT
  • backing off training ie walking not running
  • Liquid calories (dairy, peanut butter , white rice as easy to eat lots)
  • watch starting with low cal / high nutrient density foods (ie. salad opener limits overall calories for some)
  • Molly references milk (whole milk) beneficial for DOMS from study HERE
Vince M C. asks: I would love some down-to-earth advice on getting into interval training. I’ve always just tried to maintain a pace while running, but I’m aware that interval training will yield better results. But how does one establish intervals as a beginner?
  • fartlek is the easiest way to start
  • run/walk (not just for beginners)
  • break normal route into chunks
  • track – run straits, walk corners
  • find a track workout or hill workout nearby
  • find hills
Brandon asks: strength training in the off season why, how, when. 
  • should year round
  • offseason good to start
  • infographics on performance benefits of strength
OFFSEASON IN GENERAL

KEEP YOUR EYE ON SADDLESOREWOMEN.COM for news on updated Version of Saddle Sore