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Latest Blogs
Maintain Bike Fitness While Doing Other Sports, MaF Test, Passing Etiquette
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on: • How to maintain endurance fitness while focusing on other sports like Brazilian jiu-jitsu, soccer, or strength training• What endurance tests (like Zone 2 or MAF tests)...
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 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...
Heat Training For Women
In this episode of The Consummate Athlete Podcast, Peter and Molly interview Dr. Normand Richard and Dr. Stephen Cheung about several of their recent studies that looked at: Heat training in women including the effects of a maintenance period Best...
Training
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...
5 Healthy Holiday Habits for Masters Cyclists
We talk about it a lot on the consummate athlete podcast (check it out and subscribe!), but wanted to drop in here to wish everyone a healthy, safe holiday, and to remind you that no matter how your healthy habits fare this holiday season, it's only a small part of...
Racing
Finding Fun in Racing – Lea Davison
Lea Davison is a 2x Olympic mountain biker from Vermont. She co-founded Little Bellas MTB an organization that gets girls on bikes and is an active advocate for LGBTQ rights. Download or find links in your favorite Podcast App (remember to rate and review!)...
It’s Time to Make Your Gear Wishlist for the 2023 Racing Season
We know, this seems a little wild... but right now—the offseason for most of us—is the best time to start your gear wishlist for next season. Now is a great time, because you just emerged from your actual racing season and you know exactly what worked, what didn't,...
My DNF at Ultra Trail Harricana + What It Reminded Me
This past weekend, I was on the start line of Ultra Trail Harricana in Quebec, lined up for the 125km race. To make a long story short, it was very much not my day. From the first minutes, nothing felt right. My gut hadn't been thrilled with me all day, and let itself...
Cross-Training
Yoga for Athletes and Pain – Sue Amato
Today's episode is with Sue Amato is a Yoga Teacher & Massage Therapist in Easton, PA working with athletes and those in pain. Sue is a true consummate athlete, and professional with an educational background that includes chiropractic assistant, yoga, massage,...
Power Yoga: Video
I've been teaching virtual power yoga classes with Ontario Cycling the last few weeks and they've been kind enough to share them online so that anyone can follow along any time! Check out the latest 45 minute session and prepare to get sweaty. ALL our video resources...
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...
Mindset
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...
How Can You Make Healthy Choices Easier?
As many people do, we often start reassessing habits we have around this time of year, revamping some and adding/subtracting others. Ultimately, we’re always looking for ways to make healthy choices easier in the new year, based on where we are in life at the moment…...
The Reminder About Health vs. Fitness for Athletes
One of our favorite ”coach moments of wisdom" comes from strength coach Dan John. It isn’t about how to do a great goblet squat (though he also has tips for that). No, his biggest nugget of wisdom is about how if we're not proactive about everything else in life, it's...
Nutrition
Eat Like a Paralympian: Oksana Masters on Meal Prep, Freeze Dried Borsht and More
I interviewed paracyclist, 8-time Paralympic medalist and all-around badass Oksana Masters for Bicycling magazine and oh my gosh, it was a good interview. Honestly, her perspective on food (and coffee) made me feel like she was my foodie soulmate. And this tip about...
5 Tips from Dietician Stevie Smith to Optimize Your Health
Stevie Lyn Smith MS, RDN, CSSD, CDN recently joined us on the Consummate Athlete Podcast to talk about all things sports nutrition—and athlete blood testing! It was a really informative episode, and we wanted to pull out a few of our favorite moments to share....
Women’s Cycling Nutrition – Anne Guzman – Bonus Ontario Cycling Episode
Anne Guzman joins Molly to discuss the intricacies of women's cycling nutrition and physiology. Topics include: What is good nutrition? Eating for all-day performance Hydration Fad diets RED-S Easy nutrition wins for busy people Download the Episode + Links for...
Lifestyle
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...
The Business of Fitness Podcast with Molly—All About Imposter Syndrome!
https://www.youtube.com/watch?v=b82CljoxfoI Connect with Molly and the crew here!
A Few #VanLife Lessons from Our First Long Trip—That Are Good to Know for Racers Who Travel!
In case you missed it, we recently got a bigger van in order to do more easy/long-term race travel and travel for training. We got a Ford Transit with the long wheel base and medium roof, which feels just about right for two people and a tiny dog who aren't living in...
Women Specific
“ROAR”: The Athletic Bookworm Review & Summary for a Women’s Guide to Crushing It in Sport and Life
This month's Athletic Bookworm pick was ROAR, and it was a great read to start 2018! "ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life" was written by Stacy Sims with Selene...
Athletic Bookworms: ROAR by Stacy Sims and Selene Yeager
Hey everyone! I've decided that for 2018, the way we're going to roll the Athletic Bookworms is going to be book-of-the-month style. I'll do two posts: one announcing the book and posing a few questions, and that's where we'll collect comments throughout the month....
Fast Tips for Carry-On Packing
So, I was packing for a 12 day trip that goes from 40 to 100 degree weather, all different climates and things I'm doing (running, working at races, going to fancy dinners, attending a trade show, hanging out... the list is insane.). And OK, black and white and gray...
Gear
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...
Trail Shoe Review: Norda 001
Over the summer, I was introduced to a Canadian running brand, norda. I fell in love with the way the shoes looked, the company ethos, and the promise that unlike other shoes on the market, these trail shoes were built to last, with nearly indestructible uppers and...
Videos
Do Strength to Improve Your Cycling
You *should* do Strength in the Off-Season to Improve Your Cycling Studies and practical experience from top athletes in the elite and masters ranks show us that that strength training can increase our on bike performance AND make us more resilient to injury. You need...
Improve your Cyclocross Mounts and Dismounts
The Cyclocross Mounts and Dismounts Course has launched! Learn to dismount and clear Cyclocross Barriers then jump back on your bike without any stress, lost energy, or crashes! This is a foundational skill that will help your cornering, standing, and balance as well...
Cyclocross Mounts & Dismounts Course Goes Live Thursday Sept 6th 2018
I am so excited for the launch of the 'Cyclocross Mounts and Dismounts course'. It consolidates many of the drills I use to help clients learn to get on and off their bikes for cyclocross, mountain biking and other disciplines. It is also meant to help overcome bad...