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Training
Latest Blogs
How to Get Through NYR Quitters Day & Hang On to That Resolution!!
If you're the kind of person who loves a good New Year's Resolution (you know Molly is!), then you've also probably experienced the late-January slump that goes with some of your resolutions. According to Strava, January 17 is “Quitters’ Day,” or the day that...
Training for UnBound? We’ve Got Your Training Plan Right Here
The UNBOUND Gravel training plan has been tested over many years as different clients have taken on this grueling event and it is designed to give you experiences that will prepare you for race day. As Consummate Athletes, we look beyond just fitness and power to...
Overcome Saddle Numbness – Tim Plunkett
In this episode of The Consummate Athlete Podcast, Peter interviews Tim Plunkett from SpeedRiver Bicycles in Guelph, Ontario about: Strategies for reducing saddle numbness or discomfort best practices in choosing saddles New tech in saddles and shoes The increase in...
Training
Training Together – Or Apart: Athletic Couple Survival Tips
Over the years, we've gotten a lot of listener questions around training with your significant other, or people who've asked how we train together. Like so many things in life, the answer tends to boil down to 'it depends.' For some couples, training together is their...
What Is ERG Mode on the Trainer (and How to Use It)
This post will help you understand ERG mode, a common feature on Smart Trainer Software, Apps, and older Head Units (e.g. Computrainer). What is ERG mode? "The power you are able to produce on the bike is the product of torque (force on the pedal) x angular velocity...
What is a VO2 Max Lab Test Really Like?
Do you really need a VO2 Max test? That was a question I was asking myself as I nervously walked into the Human Powered Health Lab in Boston, MA, back in October. I was there to spend time with the women on the Human Powered Health Cycling Team, a team that I have a...
Racing
Leadville 100 MTB Race: Everything You Need to Know
The Leadville 100 MTB race, also known as the Leadville Trail 100 MTB race or LT100 MTB, is one of the most well-known, loved AND hated ultra-endurance mountain bike events in the world. Taking place at elevations from 10,000 feet to ~12,000 feet, it's a hugely...
Racing MTB and Evolving as An Athlete – Sandra Walter
Sandra Walter has been one of Canada's top Mountain bike racers for over 20 years. We discuss how she has evolved with the sport and managed to stay motivated and keep improving over the years. Sandra is one of our favorite athletes and we are very happy to have her...
Should We Be Peaking and Tapering for Goal Races as Cyclists?
In other words, should the number of big, major goals we have for the coming season be correlated to how many times we can peak? How should we think about goal races versus times we need peaks? As cyclists, this is actually a bit trickier than it would be for a...
Cross-Training
New 15-Minute Athlete Core Yoga Flow – Video
I really enjoyed making this core yoga flow for our episode with Sue Amato of The Valley Om (her awesome 30-minute flow for athletes is here!) — I wanted to put something together that really encapsulated what my normal morning looked like. That meant a flow-y series...
15 Minute Core Strength with The Consummate Athlete — Video
Coach Peter Glassford shares his 15 Minute Core Strength Routine this week! Fridays, we do morning yoga routines live on Zoom with Consummate Athlete coaching clients, and this week, we split it up between a 15-minute yoga flow and this 15-minute core strength routine...
Yoga For Athletes: Full 30-Minute Video with The Valley Om
https://www.youtube.com/watch?v=yKGC_j3zqDs We were so excited to have the awesome Susan Amato of The Valley Om in Easton, PA, on the podcast to talk about all things yoga for athletes this week, and she made us this great 30-minute flow for athletes! This practice...
Mindset
A Survival Guide for Couples for When You Both Work From Home
It's Valentine's Day, so I figured I would tackle a topic that's both romantic and practical: what to do when you and your partner both work from home. I wrote this originally back in 2018 when our lives were much more on the road—in fact, I intro'ed it by saying,...
Using Failure: Missed Goals and Resolutions
By the end of January, many of us have already fumbled our New Year’s resolutions. Maybe we were done by 'Quitters Day' or maybe we actually got through Dry January, or dryish. It might be FTP goals, Daily streaks or dietary resolutions. The lofty goals we set with...
Well, We Made It Through Blue Monday + Quitters Day!
The third Monday in January is also known as Blue Monday, and apparently is the most depressed day of the year. And bonus, it's followed by 1/19, deemed Quitters Day by Strava as the day most people stop their resolutions. Insert Sad Trombone Here. It's the week most...
Nutrition
5 Key Takeaways from Cycling Dietitian + Cookbook Author Nigel Mitchell
This week, we had Registered Dietitian, Head of Nutrition for Pro Tour teams, and Cookbook Author Nigel Mitchell on the podcast. Nigel has worked with Team Sky as well as other pro cycling (and other sports like XC ski!) programs, and this episode we got into an...
5 Things We Would Bring on Our Next Van Camping/Training/Crewing Trip
We recently spent a few days and nights living out of a van as we crewed for our friend Karen, and I'll be honest, it was not our healthiest few days. We were extremely busy with helping her complete 900 kilometers of trail, and yes, we both ran and hiked a ton in...
The Easiest Protein Shaker Hacks (That I Can’t Believe I Just Realized)
As a rule, I prefer to finish workouts and have a proper recovery meal. But sometimes, I'm just trying to quickly get some recovery going and get moving on with my day. This weekend, for example, I was trying to quickly go between finishing my long run and getting to...
Lifestyle
Want to Simplify Your Life? I Don’t Recommend #VanLife
If you're thinking about simplifying your life and find yourself imagining leaving it all (well, most of it) (well, the stuff you definitely don't need) (OK, maybe some of that can come too) behind, you may be considering the concept of #vanlife. You know, you pack...
8 Things #VanLife People Fail to Mention
As we keep ticking away at little additions to our van heading towards some winter warmer weather training adventures, I'm reflecting on our last trip down to Kansas and Arkansas, where temps were a little all over the place and we were also all over the place. Even...
Quebec Singletrack Experience Reg is Open Now for Early Birds—Plus a Promo Code!
Want to experience new singletrack plus the fun of a summer camp for adults who love to mountain bike? Come hang out with us and a ton of other mountain bikers at the Quebec Singletrack Experience near Quebec City this July! There are one, three and five-day options...
Women Specific
Build The Perfect Kit: Best Women’s Road Cycling Gear
Over on Gear Junkie, I wrote the article I've been dying to write for a while: building a women's cycling kit, capsule wardrobe style. I loved being able to put together a roundup of my favorite jerseys and shorts—the ones that have been tried and true for me over the...
What I Learned from 150 Women at Joyride150’s Women’s Weekend of BMXing Fun
This past weekend, we headed to Joyride150 near Toronto, Ontario, for their seventh annual Women's Weekend. For two days, women rule the park, and while it's not an official "clinic" per se, there are coaches at different stations on Saturday morning for women of all...
Listen to a Great Chat About Women’s Cycling Experience on CJSR Bike Bits
Obviously, I can talk about women's cycling all day, every day. So last week, it was particularly exciting when CJSR Bike Bits asked me to hop on the phone and chat all things women's cycling, from issues in racing to what makes riding so great, plus—of course—me...
Gear
Athlete Travel + VanLife Gift Guide for the 2024 Holiday Season
If you have a cyclist, runner or athlete in your life who travels a ton for work, racing or pleasure, or an athlete who’s trying out the whole #vanlife thing on a full or part-time basis, we have some excellent gift ideas. We’re a travel-heavy runner/cyclist duo who...
Runner Gift Guide for the 2024 Holiday Season
It’s that time of year again: Our gift guides for every athlete in your life! This year, we’re focusing on runners, cyclists, travelers, and then some stocking stuffers and last minute gifts for any athlete in your life. And if you’re not loving anything on this list,...
Cyclist Gift Guide for the 2024 Holiday Season
It’s that time of year again: Our gift guides for every athlete in your life! This year, we’re focusing on cyclists, runners, travelers, and then some stocking stuffers and last minute gifts for any athlete in your life. So if you don’t have a cyclist on your gifting...
Videos
Super Easy Morning Yoga—New Video
I wanted to make a super-easy morning yoga video for those new to getting moving right when you wake up. (We talk a ton about this in our Healthy Habits Kickstart that you can get for free here!) This video is quick 5 minute session that's all about staying connected...
All Your Morning Core + Yoga Videos and Links in One Place … And Some Advice on Starting the Habit
I've talked ad nauseam about the fact that the best/hardest habit I've ever established was my morning core and yoga routine. (I've tried other morning routines like running right away, but this is the one that makes the most sense for wherever you are in the world,...
Learn How to Hop Cyclocross Barriers! (VIDEO)
I am very excited for this polished video highlighting 5 steps to learn to bunny hop over Cyclocross Barriers. I also share the key training tool you can use to learn to flow over things (and eventually jump, unweight and bunny-hop too!) Want More? Don't forget to...