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Latest Blogs
Avoiding Sickness, Donating Blood, Swapping Weekend Rides, Worn Out Saddles
In this episode of The Consummate Athlete Podcast, Peter and Molly discuss 4 listener questions submitted via the Question Form! How to know if your saddle is Worn Out? Any Tips to Avoid Sickness during flu season? When to donate blood? ...
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. (Remember when I talked about minimum viable...
Power Up Your Nutrition with Stevie Lyn Smith
In this episode of The Consummate Athlete Podcast, Molly Hurford interviews Stevie Lyn Smith about their new book, Power Up, and they discuss several nutrition topics including: Holiday Nutrition strategies Cold weather fueling Unexpected Red-S...
Training
DIY Heat Adaptation Training Tips
We recently recorded a podcast episode with exercise physiologist Julia Casadio that went all over the place, but had a big chunk devoted to her specific field of study, heat adaptation and heat training. The pandemic forced her and the Olympic athletes she works with...
There Isn’t As Much Time As You Think (For Training)
Recently, Peter has been chatting with a few different coaching client about their goals, and how to prepare for them. This time of year, we tend to hear a lot of this sentiment that everyone "has plenty of time to train and prepare." But do they, really? When we did...
Stuck In a Training Rut? How a Coach Can Help You Out of a Plateau
We find that most athletes struggling in a training rut fall into 2 categories: Training too much, and not training enough! Here, we're looking at the two problems and how a cycling coach can help get you out of each: Problem 1: You’ve been doing Big Volume, all the...
Racing
How to Pick Your Pre-Race Rituals – And What to Avoid
My first race back after almost 3 years of not racing got me thinking a lot about pre-race rituals. It's easy to get a little too ritualistic about them, but at the same time, having them can make the day before your race a lot more simple. Ideally, the day before a...
What I Would Change in My Next 100-Miler + And How to Think About Post-Race
After any race or major adventure that I do, I like to think about the things that went well and appreciate them, but even if a race goes really great—as my first 100-miler did—I still like to take some time and think through what could be improved upon for next time....
A Few Takeaways from Cyclocross Worlds to Think About in Your Racing
We were lucky enough to get to go to Cyclocross World Championships this past weekend, and the racing was phenomenal. If you haven't, make sure you watch the replay on GCN or FloBikes, or at least watch a highlight reel! We're not a race recap site, so we won't get...
Cross-Training
NEW 5-Minute Morning Yoga Flow Video
For all of you who've followed our 7-day (free!) healthy habit guide, or those of you who've heard me talk ad nauseam about my morning yoga flow routine that I've done Every. Single. Morning. for almost five years now, you know I think that waking up and doing a few...
Unbound Gravel, Cyclocross, Yoga -Kaitie Keough
Kaitie Keough (nee Antonneau) joins us today to talk about winning the 200 mile Dirty Kanza, training for cyclocross, yoga, meditation, chickens and getting dogs (or not depending on whether you are Peter or Molly). We end the episode with some nitty-gritty on how...
Yoga Teacher Training = Done! What I Learned About Me, About Teaching & What’s Next
This weekend, I finished my 200 hour yoga teacher training at YogaSpace in Toronto. It's been a long couple of months, and a ton of work between full weekends in the training plus all the homework, reading and classes. And it's been awesome. It was nice to have a...
Mindset
There Isn’t As Much Time As You Think (For Training)
Recently, Peter has been chatting with a few different coaching client about their goals, and how to prepare for them. This time of year, we tend to hear a lot of this sentiment that everyone "has plenty of time to train and prepare." But do they, really? When we did...
What’s Your Training ‘Minimum Viable Product’?
On the podcast this week, we talked about three important topics: Handling training during a stressful life situation (whether it’s chronic work/life overload or a more acute thing like a death in the family), strength training for masters athletes and starting to run...
Why I Took a Break from Recording My Workouts
Coming back to training after an injury or illness is a difficult process. And sometimes, data, recording, and social media-ing the training can make it even harder. In the last three weeks, I’ve been learning a lot about my motivation and relationship to training...
Nutrition
5 Easy, Foolproof Ways to Make Sweet Potatoes
If you know Peter, you know that his secret weapon as an athlete is the humble sweet potato. They're his go-to source of carbohydrates, they're sweet, they're savory, they're basically the ultimate base when it comes to making a meal. And he often is asked by clients...
Nathan Women’s Vaper Howe Running Hydration Vest Review
Switching hydration vests is a tricky proposition. My first vest didn't fit me very well, but it still took weeks to convince me to try another option. Two years later, when presented with the Nathan Women's Vaper Howe Running Hydration Vest, I was still not psyched...
Making Salad + Vegetables Taste Better for Veggie-Haters: Tips and Recipes
Funny enough, I don't love salad as a rule, and honestly, I was a veggie-hater for most of my life. Sure, I'll order a salad at Panera occasionally, and I'm pretty good at eating a ton of veggies at most meals, but raw vegetables as the base of my meal isn't typically...
Lifestyle
Free 4-Part Women’s Webinar Series with the OCA This Month!
I'm super stoked to be partnering with the Ontario Cycling Association to bring four women-focused webinars to everyone in the next two weeks! From RED-S to how to make a career in cycling, we're going ALL over the place (while staying home). If you are a member of...
No Training Vacation? Try a Training Long Weekend Instead
Even in the 'before times,' often we'd hear from cyclists and runners who wanted to have a serious training block, but couldn't take a full two-week riding-specific vacation, due to work, family or financial constraints. But here's the thing: as we heard from...
Killarney Provincial Park + La Cloche Trail Notes from 2020
Earlier this summer, we hiked the La Cloche Silhouette Trail in Killarney Provincial Park for the third time (though we've also run most of it in day-trips as well!). We're getting pretty darn used to the trail, but every year, something different is happening... And...
Women Specific
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Gear
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...
How to Use Peloton With Training Peaks
A common question and frustration for Peloton users is that the platform does not play nicely with other platforms, such as Training Peaks. While Peloton will sync to Strava and FitBit, there aren't many other connections to automate the upload, download or syncing of...
Videos
Stretch It Out: Super Quick, Easy Morning Yoga Routine (Video)
If you guys listened to this week's podcast, you know I love a good quick yoga routine in the morning for getting my day (and training, as an athlete) started on the right foot... And since I'm starting yoga teacher training tomorrow (!!!), I wanted to share one of...
Some Cyclocross Advice—and a Couple Nether Region-Specific Tips (Just Trust Me.)
Let's Talk Cyclocross ...Or at least, let's talk about 5 things you can do to make this season amazing. Some of these are obvious to those of us who've been racing for a while, but for some newcomers, this is excellent stuff to keep in mind. (PS this article is...
Cyclocross Burnout
Cyclocross is Hard - Racing twice a weekend and Cleaning it all up is REALLY HARD As cyclocross season (or what we used to call Fall) starts looking more like winter in many areas it is normal to start feeling your energy for cycling decrease. Where is all the...