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Training
Latest Blogs
The Life-Changing Magic of Tidying Up… Your Athletic Gear
When it comes to establishing strong training routines, one of the best ways to do it is to have your gear easier to access, in good working condition, and actually gear/clothing that you enjoy using. So, here's what you need to make the life-changing magic of tidying...
Is a High Heart Rate a Sign You Aren’t Fit?
In today's episode of the Consummate Athlete Podcast, we dive into the concept of high heart rate during cycling training or racing. We explore various reasons behind a higher heart rate, including potential data errors and the influence of your training history....
The Small Gear That Makes a Big Difference on Adventures + Long Races
It’s funny how a small piece of gear can be the difference between having a really enjoyable race day versus a total $hitshow of a race day. A couple years ago, we came up with this list as I was flying to Western States 100 to pace a friend and then heading to Quebec...
Training
Coaching + Training Plans for Cyclocross Racers
Cyclocross is a demanding and dynamic cycling discipline that requires a great engine, tremendous skills and tactics to deal with decisions around equiptment, lines and pacing. Consummate Athlete offers a variety of services that can support your cyclocross campaign...
4 Common Limiters Holding You Back From Your Athletic Goals
When we start a training plan for cycling, we might be thinking about going faster in a race, finishing a big ride or improving our functional threshold power, which are all good goals. The issue with these outcome goals is they don't take into account the type of...
How to Increase Your Cycling Threshold Power (FTP)
If you're on a quest to elevate your cycling performance, you've likely heard the term "Functional Threshold Power" (FTP) thrown around and wondered how you can increase it. This post will give you a quick definition of FTP, help you understand why you should care...
Racing
Why Complicated Post-Race Feelings Are OK
Picture this: You hurtle towards the finish line of a race feeling triumphant, ready to celebrate your victory. You know you’ve won and you’re grinning ear to ear. The announcer calls your name—and says congratulations on your second place finish. The grin drops. This...
Stage Race Packing: Essentials, Extras and Extraneous
This post and list has been honed over many different stage races we have done since 2005 and is meant to help you on any multi-day stage race or training camp as a racer/participant/spectator. Including TransRockies, Transylvania Stage race, Crank The Shield and...
How to Train 3 Months Before Your XC Mountain Bike Race
Are you gearing up for a major XCO or XC mountain bike race this summer? Maybe you're eyeing the USA or Canadian National championships in July? How to Prepare for a MTB RACE Let's look at how you can prepare over the next 3 months to thrive in your goal mountain bike...
Cross-Training
Short Strength + Stretch Routine – Video
Since we were talking marginal gains on the podcast this week and mentioned my morning routine (still going strong after 9 years… longer than our marriage!), I wanted to make a new video walking you through a 10-minute version. You may need to modify it at first,...
Year-Round Intensity + Starting Strength in 60’s
Today Molly and Peter discuss a listener question about doing intensity and races year-round. They look at an interesting study about a person in their 60s starting to strength train and the benefits in muscle mass and strength they saw into their 70s! They also...
Shaking Things Up in Your Training Routine… Without Breaking It
I'm an incredibly routine person. If you've been reading this blog or listening to the podcast for a while now, you probably know that. I have a strict yoga/core morning routine, we eat the exact same breakfast most days, my workday and training are pretty routinized...
Mindset
The Life-Changing Magic of Tidying Up… Your Athletic Gear
When it comes to establishing strong training routines, one of the best ways to do it is to have your gear easier to access, in good working condition, and actually gear/clothing that you enjoy using. So, here's what you need to make the life-changing magic of tidying...
Reframing Goals (Midway Through an Event)
This original post is from 2021, but it’s one I come back to often. Since then, I’ve had one race where running through these questions did lead to a drop out for health reasons, but more often than not, going through them has led to a stronger finish than I may have...
Sprint Through Setbacks with This New Book!
Commonwealth Games gold medalist Micha Powell is sharing her story to help young athletes find their passion and pursue their dreams. My 10th book has dropped! I co-wrote Sprinting Through Setbacks with Micha Powell and could not be more psyched that it’s on the...
Nutrition
Small Habits to Try to Improve Digestion
I recently wrote about dealing with gut distress during a race, and the ways to avoid that race day gut. But for most of us who deal with what I’ll call “gut issues” (of many different varieties), it’s not just a race day situation. We know that things like irritable...
Fueling, RED-S & Weight Management for Athletes with Lindsey Cortes RD
In this episode of the Consummate Athlete Podcast, Molly Hurford chats with sports dietitian Lindsey Cortes. We explore the staggering statistic that up to 45% of female athletes engage in some form of disordered eating. We discuss the reasons behind this, how it...
Stomach Gurgling During a Race? A Few Causes + Solutions
A churning stomach, gurgling tummy, hiccups or a bit of a heartburn-y tight feeling during a running or cycling event is normal—and incredibly annoying and stressful! Dealing with race day gut issues Normalize a bit of gut distress That sounds like a weird first tip,...
Lifestyle
How to Train When You’re on Vacation
So you're going on vacation, but you still want to train: How do you make time for training while you're sipping margaritas on the beach or herding your family through a waterpark? Plan ahead for vacation in your training schedule It's easy to forget to inform your...
Commit to Yoga Every Day for a Month — Here’s Some Tips to Make It Work!
I love the idea of a challenge that can keep you feeling good through the holidays even when time/space to train is short, which is why December tends to be a favorite time of mine for challenges that include yoga. So, with that in mind, why not commit to SOME form of...
Easy Travel Tips for an Active, Happy (Almost Low-Stress) Holiday Season
Heading home for the holidays, but want to make sure you stay somewhat healthy (and sane) while you're there? I got you. Pack for Your Activity Goals My main tip is always to pack for the trip you're actually going on, not the one you're hoping to have (i.e if you're...
Women Specific
Are You Buying Gear or Buying Time?
I had to laugh a few months ago. I was riding with a time-strapped friend and we were chatting about the latest pair wheelset that promised to give you an extra 10 watts (or rather, save you 10 watts). She had a big race on the schedule in a few months, and she was...
Why You Need a Post-Race Ritual—Even 20 Minutes!
I wrote this thinking about the women in my life that I know. I've seen my friends cross the finish line, and before they've even caught their breath, they're back into real life, making sure the kids have snacks and are ready to get home, all while still...
![Dr. Stacy Sims – Weight Lifting, Protein, Menopause [Rebroadcast]](https://consummateathlete.com/wp-content/uploads/2024/01/podcast-cover-photo-1-2-400x250.jpg)
Dr. Stacy Sims – Weight Lifting, Protein, Menopause [Rebroadcast]
This is our most popular episode in 2023 so we are rebroadcasting this important interview with Dr. Stacy Sims. Her mission is to help women better understand their bodies and elevate them in research, science, sport, and ultimately, in life. The ideas that that...
Gear
The Life-Changing Magic of Tidying Up… Your Athletic Gear
When it comes to establishing strong training routines, one of the best ways to do it is to have your gear easier to access, in good working condition, and actually gear/clothing that you enjoy using. So, here's what you need to make the life-changing magic of tidying...
The Small Gear That Makes a Big Difference on Adventures + Long Races
It’s funny how a small piece of gear can be the difference between having a really enjoyable race day versus a total $hitshow of a race day. A couple years ago, we came up with this list as I was flying to Western States 100 to pace a friend and then heading to Quebec...
Struggling with Heart Rate Monitors or Breathing on the Bike? Check Your Sports Bra
If you're riding and struggling with either a) your heart rate monitor not reading right or being incredibly uncomfortable, or b) you're struggling to catch your breath on hard parts of your ride, one thing to check is your sports bra. Think about it: Often, we're...
Videos
Short Strength + Stretch Routine – Video
Since we were talking marginal gains on the podcast this week and mentioned my morning routine (still going strong after 9 years… longer than our marriage!), I wanted to make a new video walking you through a 10-minute version. You may need to modify it at first,...
How to Ride Down Steep Hills and Drop-offs
Peter did a series of mountain bike skills videos with Canadian Cycling Magazine. This video is on one of the most commonly coached skills, roll downs. Riding down rollins, steep rollable drops or down steps is a super important one for any mountain biker because it...
Build Confidence on MTB Jumps – Video
If you find you are nervous about getting airborne on your bike or have the desire to learn to jump than this post and video is for you! You can learn how to jump your bike! Peter has made a series of mountain bike skills videos with Canadian Cycling Magazine, and...
