Blogs
Latest In Sport
Training
Latest Blogs
Differences in Leadville 9-hour vs. 12-hour finish?
In this episode of The Consummate Athlete Podcast, Peter and Molly answer a listener question about: THE Leadville 8 Month Training Plan available now on Training Peaks The difference in workout/plan for those who finish in sub-9 hour and sub-12 hour Genetics,...
New 10-Minute Yoga/Strength Flow Video
If you’re looking for a quick reset, Molly put together a new 10 minute flow to quickly sneak in some mobility, core and strength work for busy days! https://youtu.be/Q3mM39UVdA0 Or watch on youtube here
Late in Day Hunger + Heart Rate Decoupling
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions about : Late in the day energy crashes Timing of fueling and eating before workouts the concept of aerobic decoupling and Heart Rate Drift Creatine Supplements ...
Training
How Realistic Are Your Expectations for Future You?
I’m a big ‘when things calm down’ person. But here’s problem: I am lying to myself. I have a post I wrote 2016 where my now sister-in-law made a joke about me saying that things would calm down, then proceeded to list out a travel schedule that suggested things would...
Washing Your Cycling Kit: Dos and Don’ts of Laundry Cycles
Laundry. Specifically, washing (and drying) your cycling kit. Seems ultra-simple, right? Wash, rinse, repeat. Umm... Turns out with cycling kit, it can be a little more complicated. In addition to skin irritation—more on that in a sec—I was out on a ride yesterday and...
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...
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
What Failure Taught Me About Goal-Setting
Most readers know by this point that my big scary goal that I’ve been talking about for years—a podium at the Leadville 100 trail race—didn’t happen this summer. It’s never about just the end goal. Hear me out. It sounds corny, but even before Leadville didn’t go my...
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...
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
Bike Skills Challenge: 10 Minutes Daily for 30 days
This challenge can be taken on anytime you feel like you need motivation to work on your bike skills. Fall, Spring, during injury, illness or a period you are limited in how far you can get away from home. It could also be while you are at a great spot for skills...
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...
Women Specific
No Results Found
The page you requested could not be found. Try refining your search, or use the navigation above to locate the post.
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...
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...