Consummate Athlete https://consummateathlete.com Where busy athletes can find the tools to crush their biggest cycling goals. Tue, 07 Jul 2026 11:46:19 +0000 en-CA hourly 1 https://wordpress.org/?v=7.0 https://consummateathlete.com/wp-content/uploads/2024/03/cropped-CA-logo-32x32.png Consummate Athlete https://consummateathlete.com 32 32 What If You Could Train 25 Hours Per Week? https://consummateathlete.com/what-if-you-could-train-25-hours-per-week/ Tue, 07 Jul 2026 11:46:12 +0000 https://consummateathlete.com/?p=987519049 In this episode of The Consummate Athlete Podcast, Peter and Molly answer a listener questions about:

  • How would Peter use 25 hours if an athlete had a period in life to ‘go all in’ and train 25 hours per week
  • Considerations about adding a lot of volume and risks of adding tons of hours without consideration or progression
  • Defining the goal and what other aspects contribute to performance AND to helping you be better in the long term
  • Review of other elements like mental, technical, tactical, mechanical training that would improve you long term

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Similar Episodes and Posts to Check Out Next!

Dr. Stephen Cheung,

Selene Yeager,

Dan Cleather

]]> How to Increase Your Cycling Threshold Power (FTP) https://consummateathlete.com/how-to-increase-your-threshold-for-cycling/ https://consummateathlete.com/how-to-increase-your-threshold-for-cycling/#respond Thu, 02 Jul 2026 12:42:00 +0000 https://consummateathlete.com/?p=19085 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 about it and guidelines for what a good FTP focused training plan would include.

What is Functional Threshold Power (FTP)?

We have a bigger post called ‘What is FTP and How to Set it‘ if you want to go deep on the theory. Since hte important thing is to get out and start training, we will cover it quickly here. Your Functional Threshold Power is the highest power output you can sustain for around an hour of all-out steady effort.  When you increase your FTP it means you can move faster without going into ‘the red zone’ and that your endurance pace will generally be faster. Mountain bikers may find their lap times or average speeds start coming up while road riders may notice they can stay in a group or that they can upgrade their group or category.

Follow our 8 week FTP Boost Training Plan to incorporate all of these concepts automatically into your training

The Consummate Athlete Approach to Elevating Your FTP

1. Structured Intervals for Specific Gains – Follow a plan

Random rides won’t cut it. Structure your training with purposeful intervals. We like to vary the workouts during the week to include shorter 5-10 minute efforts at or just above threshold and then longer (usually weekend) sweet spot efforts below threshold but held for longer durations (15-60min).  If you are new to sprinting or really short efforts it can be helpful to include some of those in the warmups or do a block of sprint or VO2 efforts prior  to focusing on threshold to help train that system and, most importantly, develop the skills and coordination to pedal hard at high outputs before working at threshold or ‘moderate’ loads and speeds.

2. Consistent Endurance – Don’t just go hard (or medium)

While threshold gets lots of attention the benefits consistent rides (even short ones) and a few longer rides 90+minutes each week are one of the biggest gaps in most programs. So if you aren’t drawn to threshold intervals or you have been trying to do hard intervals for a few months (or longer!) try reducing the intensity and focusing on steady endurance.

3. Mindset – reduce the stakes and expectations, focus on feeling

While its popular to debate the nuances of threshold training, the block for most athletes is mental. There is a lot that we put into the idea of threshold, hard, max, race pace and other associated terms and situations. Think of threshold training not as a test to rule them all ( or as ‘precious’ as we discuss in this post) but rather as a opportunity to practice sitting with discomfort. This is learning to put your hand in the fire and sitting with discomfort and using tactics like positive self talk ( You can do this, keep going!)  and focus-refocus ( what’s next rather than ‘I suck’ , why don’t I stop).  Start easier than you think both in terms of the threshold settings and zones and also in your expectations. If you think you can do 2 x 20 min at 200 watts , challenge yourself to ONLY do 175 watts this week and then come back soon and do a little more next time.  Regardless of power output on a given day focus on how you feel and sitting in discomfort more than breaking your personal best every time you train.

4. Measuring Progress and Setting Specific Goals

This post is about increasing threshold so if that is your goal then you will need to ‘prove’ the threshold at some point. We tend to take the approach of beating peak powers or time trial times (e.g. 40k TT) rather than setting goals to increase threshold since FTP can be modeled now and is complicated and contentious to pinpoint. All that to say, track your progress, regularly using a structured protocol, such as a 20-30 minute time trial. As your FTP improves, adjust your training zones accordingly, if not conservatively (e.g. lower).

Final Thoughts

Improving your cycling Functional Threshold Power is a journey that requires dedication, strategy, and a dash of grit. By adopting a Consummate Athlete’s approach you can work to achieve your goal of increasing cycling threshold power while also enjoying the training process.

Follow our 8 week FTP Boost Training Plan to incorporate all of these concepts automatically into your training

]]> https://consummateathlete.com/how-to-increase-your-threshold-for-cycling/feed/ 0 Stretching, Shifting, Sprinting, Average or Normalized Power, Western States 26 https://consummateathlete.com/stretching-shifting-sprinting-average-or-normalized-power-western-states-26/ Tue, 30 Jun 2026 11:32:45 +0000 https://consummateathlete.com/?p=987519036 In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:

  • Western States 100 Mile Run race observations 2026
  • What’s the point of ‘Unremarkable workouts’ that aren’t really hard or really long ?
  • How to deal with Shifting in cycling sprints or accelerations
  • Should I stretch ?

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Megan Roche,

Christopher McDougall,

Kelly Starrett, 

]]> Small Habits to Try to Improve Digestion https://consummateathlete.com/small-habits-to-try-to-improve-digestion/ Thu, 25 Jun 2026 11:53:00 +0000 https://consummateathlete.com/?p=987515127 I write a lot 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 Iā€™ll call ā€œgut issuesā€ (of many different varieties), itā€™s not just a race day situation. We know that things like irritable bowel syndrome are likely more prevalent with endurance athletes. (The why is less understood.) We know that a lot of us have sensitivities to certain foods, whether thatā€™s during training or outside of it. And I know so many endurance athletes who simple would put themselves in the same category as me: No clinical gut issues, but more stomach pain than they would prefer.

My gut distress background

Over the years, Iā€™ve said I have a relatively sensitive stomach. There was a point where I struggled to function during a day without severe stomach pain and cramping, not amazing digestion, and during rides and runs, it often got worse before it got better. I had all the testingā€”endoscopy, colonoscopy, all that fun stuffā€”in my early 20s, but there wasnā€™t any discernible issue, so my GP labeled it garden-variety IBS and told me to just take OTC painkillers. Terrible advice. (Also, Iā€™ll avoid soapboxing about how womenā€™s complaints get ignored by doctors far too often.)

I wonā€™t go into a litany of ways Iā€™ve tried to fix it over the years, but now that Iā€™m in a relatively good place with it, I did want to share the small habits Iā€™ve been integrating to help keep things on the right track (or I guess, on the right digestive tract).

The small habits I use to improve digestion

Steady hydration!

As longtime readers may know, I was not a big water person growing up. I was a strictly Mountain Dew (and truth be told, a couple of liters a day) kind of gal. So, hydration is always a focus for me. Iā€™ve noticed that when Iā€™m light on hydrating enough, my gut is the first thing to go. My digestion slows down, I tend to feel more bloated, and I risk the stomach cramping kicking off. But the solution isnā€™t to chug a half gallon of water at a timeā€¦ Slow and steady is the constant goal for me. This makes it even harder to drink enough, since if I try to ā€˜catch upā€™ by chugging, I just end up with a grumpy gut anyway!

Focus on fiber

Obviously, eating a ton of fruit and veggies is super important, and we include them in every meal when weā€™re home. But another thing Iā€™ve been playing with lately is psyllium husk gummies and chia seed pudding (recipe for chia seed pudding here). Psyllium husk is a fantastic source of fiber and really helps improve my digestion but itā€™sā€¦ well, itā€™s gross. However, when itā€™s mixed with a liquid, it takes on a gummy-style texture. So, I make a small tray of psyllium husk, then add a combination of 2 parts cranberry juice and 1 part apple cider vinegar, stirring until it takes on a gummy type of consistency and is all sticking together. Refrigerate, and have a small piece on the daily. (As usual, donā€™t try this race week! This can improve digestion, but maaaaaybe not in a way youā€™re prepared for during heavy training or racing. Wait until you have an easy week to experiment.)

Being picky about supplements

If you listen to the podcast, you know weā€™ve been working with AG1 for a few years now, and itā€™s become pretty much the only supplement that I take on top of Tailwind during runs and the occasional whey protein shake. Thatā€™s after a lot of trial and error with different supplements over the yearsā€”Iā€™m super careful not just because of things like drug testing for athletes but also because I know my gut gets really grumpy with certain supplements. (Not that I do many races that have testing, but I act as if I doā€”I think itā€™s just good/smart practice!) These days, I will occasionally consider extra supplements but I pay close attention to how they make me feelā€”and definitely donā€™t try anything around exercise unless Iā€™ve been using it for a while!

Actually pausing for mealtime

This has been a big one for me and a major staple of my life. Working for yourself and having a never-ending to-do list often means that mealtimes are compromised for getting more work done. Theyā€™re done in front of a computer screen, not enjoying the moment or slowing down momentarily. I admit, Iā€™m not at the ā€œmindful eatingā€ level where I just sit and focus solely on food. But I do break from work and eat meals chatting with Peter or reading a fun book! Basically, anything that feels more like rest, Iā€™m all about. Even if I have to keep it brief, I take that break.

Eating MORE

Strangely, what Iā€™ve come to realize after talking to a lot of experts is that often, our gut distress is because weā€™re not eating enough, rather than having eaten too much. Annoying, yes. But if you tend to get a tummy ache mid-afternoon most days, try adding a snack roughly around that time and see if it helps. You may be pleasantly surprised!

Accepting it + breathing

I still do get the occasional severe stomach pain. It feels like someone has overstuffed my intestines and is also squeezing them. And yes, it sucks. But luckily, itā€™s less frequent now than it used to be, and Iā€™ve found I can ease the discomfort by laying flat on my back and doing some deep breathing. I sometimes add in some windshield-wiper movements with my head and legs, which I think helps to move things along.

Move!

When your stomach is clenched, the last thing you want to do is move. But Iā€™ve found that usually, itā€™s better for me to do a short walk, since that seems to also help things move along. We know that the post-dinner walk is great for digestion and blood sugar regulation, and it definitely helps a grumpy gut deal with whateverā€™s sloshing around. Sometimes, laying down feels like it would be the best thing for you but the reality is that movement and standing up will actually help more.

]]> Slow Recovery in 50s, Training By Feel, Ruff Mudder https://consummateathlete.com/slow-recovery-in-50s-training-by-feel-ruff-mudder/ Tue, 23 Jun 2026 11:41:04 +0000 https://consummateathlete.com/?p=987519027 In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:

  • The Ruff Mudder Event near Collingwood, Ontario – DW the Dacshund’s first event !Ā 
  • Dealing with slower recovery in 50s, is two days off in a row required?
  • Training by feeling vs. structured workouts outdoors
  • What Molly’s training by feeling looks like versus using HR or pace.Ā 

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Dr. Stacy Sims, 

Kylee Van Horn, 

Dan John,

]]> How to Ride Down Steep Hills and Drop-offs https://consummateathlete.com/how-to-ride-down-steep-hills-and-drop-offs/ Thu, 18 Jun 2026 12:44:00 +0000 http://bouncy-wrench.flywheelsites.com/?p=13098 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 helps develop and test your ability to stay in position and to move the bike over terrain effectively.

Ride Drop Offs with Confidence

It’s not as scary as it looks but does have some risk so start with smaller ditches or slopes. It can really help to try a drop you are comfortable on and use video to check how your position looks before and after the drop. If you can be in a good position before and after then often the drop will take care of itself!

With your video, check that you are able to stay centered (nose over stem approximately) with your arms and legs bent as you approach the drop and as you roll away. If you see your arms going straight or your hips being way back for an extended period of time that is a good sign you could be lower and wider (centered), and using the extension for just a brief moment as the bike rolls down the steep section to help keep your head (and body) upright.

A cyclist rides a yellow mountain bike over a small wooden bridge crossing a stream in a dense, green forest. The cyclist is wearing a helmet and biking attire, and the scene is filled with lush vegetation and trees.

Step by step for rolling down steep sections of trail

  1. Assume your centered, low and wide, ‘ready position’. Resist the urge to get way back.
  2. Approach with a little less speed, anticipating you will speed up as you go down the drop
  3. When you get to the edge of the drop, forcefully push the front wheel down the slope, put the front wheel where you want it, while keeping your head up and focused on where you want to go.
  4. As you approach the bottom use your body suspension to absorb the impact and re-gain your centered ready position.

Need Coaching Feedback?

Need more personalized help? book bike skills sessions with Peter here.

]]> Gravel Racing, Unbound 2026 – Gee Schreurs https://consummateathlete.com/gravel-racing-unbound-2026-gee-schreurs/ Tue, 16 Jun 2026 12:27:00 +0000 https://consummateathlete.com/?p=987519007 In this episode of The Consummate Athlete Podcast, Peter and Molly answer interview top gravel racer Gee Schreurs, in person, during her recent visit to Collingwood area. They discuss:

  • The exciting weather and racing at Unbound 200 mile gravel race in 2026
  • Trends in Gravel Cycling: teams, technology and, of course, lots about tires
  • Gee’s interesting career from road racing to soigneur and back to elite level gravel racing for Specialized Factory
  • Insight into Geeā€™s training for Unbound and recovery after a big endurance event

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This Episode is Brought to You By:

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Katerina Nash, 

 Rebecca Rusch,

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]]> How to Train When You’re on Vacation https://consummateathlete.com/how-to-train-when-youre-on-vacation/ Thu, 11 Jun 2026 12:37:00 +0000 http://bouncy-wrench.flywheelsites.com/?p=17279 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 coach that you’re going on vacation, because you may not think about it messing with your training. Trust us, it almost always does. Letting your coach know when you’re going on vacation helps build a smarter training schedule, especially if you have a big race coming up.

On that note, ideally DO NOT plan a vacation within a week or two ahead of your A race for the season. It’s tough, we know, since summer schedules are hectic and that may be the only way to go on vacation. Just know that a vacation right ahead of the raceā€”unless it’s a vacation specifically for training/tapering heading into the race and the family is on board with thatā€”is not going to be ideal. It also takes a bit of fun out of vacation if you’re thinking about your big race, honestly.

In an ideal world, a vacation is the perfect way to celebrate your A race being finished (and a good way to apologize to your family for how focused you’ve been…)

Be realistic about your available training time

Often, clients we chat with see vacation as a chance to do big miles… until they get there are quickly remember that living in a hotel room or beach house isn’t as simple as they anticipated, and days are somehow more jam-packed than a 9 to 5!

We actually recommend thinking about the ‘worst case’/’lowest available time’ as you’re planning for your vacation, and if you get to add in some bonus miles, great. But if you don’t, at least you weren’t planning a 20 hour week and ended up with 7. The more flexible you can be with training, the happier you’ll be at the end of the trip.

Pre-plan some compromises

If you’re on vacation with the whole family and still want to train, it’s best to pre-plan your training with your spouse/partner/the grandparents who are along as handy babysitters so you can schedule out the times where you can sneak away. (You will also want to allow your partner to do the same, so plan on being the parent who goes to the aquarium with the kiddos if your spouse takes them to the beach earlier that day.)

Even if you’re sans kids, pre-planning your big rides/runs is helpfulā€”setting the expectations early regarding the time you’re spending together versus apart. Your partner might be expecting to go for long walks together in the afternoons, not hanging around the pool while you get in your long run.

Do the essentials early in the day

We talk about it for anytime, but vacations are even more fraught with ‘once the fay gets going, the schedule can change’ issues. Because of that, the 15 minute morning core/yoga/strength/jog becomes even more of a useful tool. Getting that quick win for the day in means that no matter what happens, you’ve done something and maintained training consistency.

If you do have a few key workouts that need to be done (i.e your A race is in 2 weeks and you have a couple final workouts on the schedule), try to get them in early in the day so you can get back to being in vacation mode.

Plan active family activities

Running around on the beach, playing frisbee with the kids, starting an epic splash fight in the pool, going on a family bike ride, getting surfing lessonsā€”these may not be things that are on your training plan, but all movement is good movement! Consider setting up family challenges to see who can get the most steps in the day: Winner picks dinner, or the movie you’ll watch that night.

Focus on vacation benefits/what you can do

A chance to catch up on sleep, get your feet up, do some gentle yoga… Vacations can have plenty of athletic perks. Some hotels even have well-stocked gyms or classes that are included in your vacation package, and activities for kids so you can sneak in a workout guilt-free. Of course, there are downsides too, like if you’re in a situation where your healthy meal options are pretty limited.

There are plenty of things you can do to boost your overall wellness on vacation even in those situations: Making sure you’re drinking plenty of water along with those beachside margaritas, making it a goal to eat at least one fruit or vegetable with every meal.

Don’t forget to ENJOY your vacation

We see so many people panic about sneaking in rides/runs/strength while on vacation, and get so stressed about it that they end up forgetting to actually enjoy vacation at all. Even if it means you take a full week off and only do some morning core or yoga, we’ve found that if you actually are able to relax, destress, recover and spend good quality time with your loved ones, you come back more motivated and ready to train. Shoehorn training in, and you risk coming back grumpier and more tired than when you left!

]]> Setting up Data Screens, Racing the Short Race, BunnyHops https://consummateathlete.com/setting-up-data-screens-racing-the-short-race-bunnyhops/ Tue, 09 Jun 2026 13:06:45 +0000 https://consummateathlete.com/?p=987519003 In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:

  • Whether to use Power, Heart Rate or Feeling to guide workouts
  • Setting up your bike computer data screens for your best workout results
  • Racing the short race as a good training experience
  • Some ideas to help progress your bunny hops and getting air generally for adult cyclists

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Frank Overton,Ā 

Ā Dr. Erin AyalaĀ 

]]> Stage Race Packing: Essentials, Extras and Extraneous https://consummateathlete.com/stage-race-packing-essentials-extras-and-extraneous/ Thu, 04 Jun 2026 11:48:00 +0000 http://mollyhurford.com/?p=1633 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 Quebec Singletrack Challenge. We also use this list and concepts for training camps and weekend events like Road Stage races or double race weekends.

Note: this is by NO means a comprehensive packing list, it’s more the “hmm” items that you might not think of. You can get a race day packing list from us right here!

The situation at Trans-Sylvania Epic, about 30 minutes from State College, Pennsylvania, was a bit unique: The race is centered around a Boy Scout camp, and we had a “rural cabin” setup. What we ended up doing was leaving our stuff in the cabin to keep it dry/secure and take advantage of the table so we could sit to work and charge phones, but we slept out in a tent. Breakfast and dinner were served in a mess hall, but no lunch. There were communal showers, and rural outhouses scattered around the campground, but real flush toilets in the mess hall and shower area.

At Quebec Singletrack, the setup was fairly similar: There’s a dining hall, a large area outside for tents/vans/RVs (we’ll be in our van) and there are washrooms and showers on site.

Essentials:

  1. Snacks: Even if meals are provided at stage races, there’s no limit to how hungry you may get. Basically assume that you’ll need at least one extra meal and snack per day in addition to your on-bike food. We always have plenty of easy-to-eat stuff, then our cooking setup that lets us make basic dishes.
  2. Flip-flops and drainable shower container: You’re walking where a bunch of other sweaty athletes, some with athlete’s foot, others with other gross “stuff” are walking. You want flip flops when you shower. Trust me. And a drainable shower container for your shampoo, loofah, whatever, is a good way to keep bacteria at bayā€”stuff gets soggy in a shower bag, so you want somewhere it can dry out every day.
  3. Latex gloves. We don’t use these when we’re home and a sink is easy to access, but for post race bike cleaning and repairs when you don’t have easy water access, having gloves that prevent your hands from getting cakes in grease is a huge help.
  4. Pre-wet Wipes: for your bike and your body! I love degreasing wipes for getting grease off my bike, but I also make sure I have some baby wipes for quick post-stage cleanups when I can’t get to the shower right away. (Note: I don’t use these unless we’re living out of the van, since I prefer skipping the harsh chemicals/single use stuff when there’s a simple alternative.)
  5. Sunscreen: Obvious, but don’t forget it, especially if you’re in a fairly remote location. At TSEpic, we’re out in the woods and it would be a bit of a drive to get anywhere, so we tried to not leave camp unless necessary.
  6. Surge protector: Between a thunderstorm that knocked out power and sparked outlets to just having one outlet for 10 people, it was awesome having a surge protector so we could power everything at once. If you’re really roughing it, stay tuned, since I’m also looking into some of those portable solar generators for more rustic trips.
  7. Books/e-reader! Stage races can mean a lot of free time, and if you’re used to surfing the web or watching TV, you may find yourself at a disadvantage at night. I love having my iPad since it lit up so as it got dark I could still read, and I use my public library’s digital lending obsessively. I also will pre-download a few movies from Netflix or Apple TV (it’s how we got hooked on Ted Lasso recently!) because sometimes, you just need to veg in a tent and watch a show. Definitely ask your local library about digital lending if you’re like me and travel a ton! It makes packing light easier, and saves a lot of money on overdue charges…
  8. Sheet: even if it’s cold enough to be in your sleeping bag, having a sheet in there will make it feel a lot more like home. And if it’s ultra-hot, it’s nice to have something, even if you’re just sticking it on top of your nylon sleeping bag to avoid sticking to it. (This one actually goes into a sleeping bag!)
  9. Comfy clothing for warm / cool conditions. Having truly comfortable clothing for cold or warm conditions makes a big difference. And it sounds weird, but expect to end up feeling puffy by the end of these races, since your body is getting more inflamed by the day. Opt for those larger size sweats! This also includes some kind of slipper situation, like my favorite North Face Booties or Glerup clogs. So nice to get out of tight shoes after a day on the bike!
  10. Toilet paper: Do I really need to say more?

Extras:

  1. Turkish towel: I love having one of these for chilly nights, but also to double as a skirt or wraparound top if I really need it. It’s cozier than a sweatshirt but doesn’t add a ton of bulk to your race bag. And you have a spare towel!
  2. Rain boots: Even if there’s no rain in the forecast, it might happen. Regardless though, if you’re in a grassy area, it’s usually pretty dew-y out in the morning, and if you don’t have rain boots, your sandals/feet/sneakers/riding shoes are going to be soaked before you even make it to breakfast.
  3. Detergent: Even if you don’t think you’ll be doing your own laundry, you never know what may happen, and being able to wash your clothes on the fly is always a good thing. Even getting a couple of travel-size packs before you leave and stashing them in your first aid or shower kit is a good move, if you’re trying to keep gear light.
  4. Rice cooker/electric kettle/camp stove: Just something to warm up food/water. On chilly nights, it’s pretty awesome to settle into the tent with a cup of tea. Don’t forget the mug/bowl though! Again, while most stage races have a food setup, the more solo you can be, the better. Still eat the race food, but it’s nice to not be pacing angrily waiting for dinner or coffee in the morning!
  5. Snacks (other than ride food): There are only so many bars you can eat. A break from them post-race is sort of amazing, and I was so happy to tortilla chips and avocados before dinner some days. Real food makes a big difference in how your stomach feels.
  6. Can opener and eating utensils: Sure, there’s food there. But you never know when you’ll need that bonus can of beans that you brought with you, or need a midnight snack. Having your own eating utensils is a huge advantage when you’re starving post-stage and just want to eat that damn can of soup.
  7. Fold-out chair/hammock: You race hard, you have a whole afternoon ahead of you before the dinner bell. Odds are you want to relax, and it’s a lot easier to do in a camp chair or portable hammock. I recommend the hammock for three reasons. A) It’s awesome. Obviously. B) Nylon hammocks are pretty inexpensive. C) In a pinch, it can double as an emergency blanket. I kept mine in my truck (you know, for hammock emergencies), and last year while truck camping for the Mont Sainte Anne World Cup, temperatures dropped like crazy overnight and I’m fairly certain I would have been hypothermic by morning if I hadn’t been wrapped up in that.
  8. While it’s awesome to pack light, I also realized that it’s never a bad idea to have extra: gloves, socks, helmet, tires, glasses, toothbrush (you can be someone’s hero, or it’s there if you lose yours!), underwear, cycling shorts/jerseys… Basically, if you know you’re using it every day, don’t skimp on how much you bring.

Don’t bring:

  1. That book you’ve been meaning to read for the past 5 years: You’re going to be exhausted. If you haven’t been psyched enough to read it yet, this will not be the week.
  2. That new recovery drink formula you haven’t tried yet. You don’t want to be running for the outhouse at 2 a.m. or having issues during your training or racing.
  3. Any clothing that you think you might one day wear. This is probably not that day, aim to use things you have tested in training (are you sensing a theme here?)

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