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Training
Latest Blogs
3-Month Training Plan and Consult Package
Save $20 on the 3 Month Made for You Training Plan + 30 minute Phone Consult Book Your Call and Plan Now! This Package allows you to leverage a 30-minute phone or video consultation with the 3-Month 100% Made for You plan from Consummate Athlete for one low price of...
Fueling Mistakes, Carbs, GLP-1 – Alex Larson Returns
In this episode of The Consummate Athlete Podcast, Peter and Molly interview Alex Larson R.D. a registered dietitian nutritionist from Minnesota. This is Alex's second time on the Consummate Athlete and this time we discuss: Fueling Mistakes with 'whole foods' like...
How to Eat on the Bike: In-Ride Nutrition Basics
When should you start eating during a ride? What should you eat? Is sports drink better than gels, or vice versa? How many calories do you need per hour? We wanted to bring you a few of our rules of thumb for cycling nutrition. Molly has 2 entire books -- Fuel Your...
Training
How to Set Strength Training Goals
The best way to get into the strength training habit is to start strength training: especially if you haven’t done much in the past, you’ll start seeing results quickly, which will likely feed your desire to stick with it. Strength training is addictive when you start...
Who Do You Want to Be at the End of the Season?
We just had the incredible Erin Ayala of Skadi Sport Psychology on the podcast to chat about a range of topics including Self-Talk, process vs. performance, and of course, GOAL SETTING. My favorite moment? When she gave this prompt: Fast-forward to the end of your...
5 Ways to Improve Your Race at Paris to Ancaster
Ontario's Perennial spring classic, Paris to Ancaster, always has excitement extremely high in Ontario and beyond as one of the biggest early season gravel races around. The demands of the race are tricky: It has a few highly technical bits, some potential for serious...
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
How to Handle Plummeting Motivation to Train
Motivation isn't all you need to succeed at work or in sport, but damn, does it make things a lot easier. Confession time here: I've been suffering a serious bout of low motivation / ennui / the blahs the past couple of days. Sure, I'm getting things done—workouts,...
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...
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
A Few Vanlife / Car Camping Tips for Athletes Training + Racing Out of the Van
While #vanlife and racing seem like they'd be made for each other, that's not entirely accurate. We love our van, but here's the thing: Most #vanlife people aren't also trying to train big hours or race optimally. It's like tiny houses: When you live in one, having a...
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...
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
The Best Black Friday Deals for Athletes
Let’s be honest, Black Friday is rarely about gift-giving, it’s often more about grabbing a few things that you need (that maybe a partner or parent can then gift to you). Whether you’re shopping for yourself or an athlete in your life, here are a few of the sales...
Athlete Stocking Stuffer Gift Ideas for the 2024 Holiday Season
As we’re prepping for the holidays, we’re stocking up on stocking stuffers for our athlete friends. Personally, I love a literal stuffed stocking where I get a pair of bike or running socks and put a few of my favorite bars and gels into it as the gift, but of course,...
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...
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...