Blogs
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Training
Latest Blogs
Realistic Goal Setting for Events
Today on the Consummate Athlete podcast, we discuss how our expectations can shape our success or failure. We cover the delicate balance of striving for progress and aspiring for more while avoiding unrealistic goals. Through athlete case studies from the adult,...
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...
Training
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...
Should You Use the Auto-Pause Feature on Your Garmin Bike Computer
Let The Timer Run! When you're out on a ride, it can be tempting to use every feature your Garmin bike computer offers, including the Auto-Pause function. After all, it sounds convenient—automatically stopping the timer when you stop moving and starting it again when...
Racing
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...
Finish Leadville Faster
Success in endurance races like the Leadville 100-mile MTB race isn't just about logging endless training hours. The race's challenging terrain and high altitude demand a strategic approach beyond sheer fitness. Leadville Success Without Training More In this article,...
5 Ways to Organize Your Racing and Training Gear and Spring Clean for Cyclists
Organizing + Optimizing Your Spring Training “Disorder is our worst enemy.” —Greek poet Hesiod, 700 B.C. I saw this quote in a course that I'm taking on stress, sleep and resilience and it stuck in my head. Spring is (sort of) here again, and that means spring...
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
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...
What Are You Trying to Prove?
When you log the extra mile, do the extra workout, add the extra group ride or sneak in another race onto a packed schedule... What are you trying to prove? I found myself asking, well, myself this exact question last week when I was trying to do a big week of...
Should You Sweat the Small Stuff? What to Do About Those Little Niggles
Minor knee pain, stiff hips, a sore shoulder… What’s an athlete to do? Small niggles: those little irritations and tiny pain points that crop up during the course of training/everyday life. They're pretty much unavoidable. A sore shoulder here, a twinge in your hip...
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
My Top 5 Cycling Tips
Getting started in cycling? Here's what I really, really wish I had known when I got started—maybe then I wouldn't have spent the first 2 years riding in my gym shorts instead of finding comfortable bibs! If you're not new to cycling, some of these may seem a little...
Dealing with Chafe on the Bike and Run
It’s summer, which means you ride more, you run more, and you sweat more. And, unless you’re very, very lucky, you chafe more. So, we’re chatting about a few of our favorite chafe-fighting tips for the ride and the run! Biking Chafe Tips Assess the Situation: Does the...
5 Pieces to Snag from Velocio’s Memorial Day Sale
I’ve loved Velocio for a long time now, and they’re currently holding their Memorial Day sale, so if you need some new summer kit, now is the time to stock up. Here, I’m sharing my favorites that have held up for years and years. When it comes to cycling gear, a...
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...
