Blogs
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Training
Latest Blogs
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 ...
It’s OK to Spend Time Working Out Exactly What You Want from Your Athletic Life
Sometimes, I'm at a loss for what to write about endurance sport that we haven't written before. But fortunately, there's always something new to look at, and often, it comes up in unexpected ways! We're working on a website revamp for this site right now, which has...
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
Cycling Training & Racing Inside – Jim Rutberg
Jim Rutberg joins us to for a second round on 'Ride Inside" that is about cycling indoors. Jim tackles listener questions from the episode with his co-author Joe Friel back a few episodes. We cover indoor-bike fit, pedal-stroke, cooling, and training for E-Racing Get...
Mountain Bike Racing & Confidence – Haley Smith
Professional Mountain Biker Haley Smith races for Norco. She discusses building confidence and racing at the top of the World Cup Cross-Country Mountain Bike Series. Links Follow Haley Smith on Instagram https://www.instagram.com/haleyhuntersmith/?hl=en Post...
Mountain Bike Racing & Parenting – Sonya Looney
Sonya Loney tells us about becoming a parent and how this changed her view on work, training, and life. Check out her Podcast, The Sonya Looney Show. Support the show a) Tweet, Share, Gram or message an episode or post you like! b) Rate & review on your preferred...
Cross-Training
Yoga Teacher Training — Some Thoughts from the Halfway Point!
I was super stoked to start yoga teacher training at YogaSpace in Toronto back in March, and I'm at the halfway point of the program, so I figured I'd give everyone a bit of an update as to how it's going. So far, so good is the short answer. But who wants short...
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...
Learning to Jump bikes, yoga, online courses – Ryan Leech
Trials, MTB, Bike Skills, Skills, Acquisition, Online Courses, Business, Coaching, Yoga Ryan Leech joins us for a 2nd time today to talk about learning to jump a bike, new updates to his skills website (www.ryanleech.com), and what life is like after trials shows. We...
Mindset
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...
The Sneaky Lifestyle Creep of “Hard Things” and “Big Scary Goals”
This is a repost from 2021—but it’s as relevant today as it was back then as I think about what’s coming next for me! Do I return to Leadville? Look at 200 milers instead? Think UTMB? Or it is OK to go “shorter?” You may remember last week when we talked about our...
Handling the Ghosts of Goal Setting
When we checked out of our hotel at Leadville, the last thing I did was take down the BELIEVE sign I’d hung on the bathroom mirror. (A nod to Ted Lasso, if you haven’t watched it.) It felt… well, it felt crappy, to be honest. Obviously, regardless of the race outcome,...
Nutrition
What You Need to Know About Portion Size
When I first got into nutrition, the portion size stuff really threw me. Deck of cards equals protein, dice is fat? As someone who hates board games, I find this annoying. So, I really love the move towards using your hand as your guide to portion size, and I find...
Nutrition Habits + Behavior Change: Molly’s (Embarrassing) Case Study
Nutrition habits are, in my opinion, the hardest ones to change. If you meet us now, you might assume that we've both always been hyper-athletic. I know that for me, my least favorite origin story is hearing about how someone played a lot of sports in their youth....
Sports Nutrition and All About Carbs with Dietitian Gemma Sampson
We just had sports dietitian Gemma Sampson on The Consummate Athlete Podcast—and in person, we had her cooking and chatting at our women's gravel camp we just finished hosting. This is one of my favorite nutrition episodes because we go from pretty broad topics to...
Lifestyle
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...
Tips for Camping and Hiking with a Small Dog or Puppy
We recently brought our mini-dachshund DW on a camping and 80-kilometer hiking trip and I'll be honest, I was a little nervous going in. Before you @ us, don't worry: He was in a backpack and nice and comfy 90% of the hiking, though he did get out and absolutely crush...
Where We’re At 3 Months Into Lockdown
I'm pretty excited writing this because here in Ontario, our lockdown is finally starting to ease up, with patios for restaurants now open and gatherings of 10 now allowed. But that *just* happened. So, what have we been up to and what have we learned? We decided to...
Women Specific
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Gear
E-Bikes are Part of a Healthy Aging Strategy
We wanted to pose a question today: What if electric bikes (e-bikes) and electric mountain bikes (e-MTB) could keep you and your friends riding and moving in nature for many more years, compared to deciding you'll never use one? Hear us out! You do not NEED to get an...
5 Ways to Organize Your Racing and Training Gear and Spring Clean for Cyclists
Organizing + Optimizing Your Spring Training “Disorder is our worst enemy.” —Greek poet Hesiod, 700 B.C. I saw this quote in a course that I'm taking on stress, sleep and resilience and it stuck in my head. Spring is (sort of) here again, and that means spring...
March Favorites: Chia Seeds, Castor Oil, the Power of Nature + More!
We're back with a smattering of March favorites! Chia Seed Pudding I love chia seeds from a gut health/digestion perspective AND a taste perspective, but I always forget about them. They're such an easy way to add good Omega fatty acids to your diet, they're super...
Videos
New “Anywhere” Strength Workout for Endurance Athletes—Video
We're huge fans of using whatever is around you for a strength workout—as regular travelers, finding gym time can be difficult, so while I love to lift heavy weights when I can, most of my workouts are done with body weight and maybe a prop or two. So, Peter—a coach...
New Anywhere Core Video
Check out this video you can use while out on runs, rides or for "your morning core routine"
How to Do a Cycling Warmup
This is an exchange I had with a client where he was curious as to the variables and practices of warming up. I thought that this alphabetized thought process may be useful to you as well. It is a document that I will continue to edit as questions and experiences...