Blogs
Latest In Sport
Training
Latest Blogs
Setting up Data Screens, Racing the Short Race, BunnyHops
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on: Whether to use Power, Heart Rate or Feeling to guide workouts Setting up your bike computer data screens for your best workout results Racing the short race as a good...
Stage Race Packing: Essentials, Extras and Extraneous
This post and list has been honed over many different stage races we have done since 2005 and is meant to help you on any multi-day stage race or training camp as a racer/participant/spectator. Including TransRockies, Transylvania Stage race, Crank The Shield and...
Unbound 2026, Cramping, 90 year old Sprinter
In this episode of The Consummate Athlete Podcast, Peter and Molly discuss: The Unbound 2026 race key takeaways from the 3 athletes we coached at Unbound who Raced the Sun (and won!) A listener question about 'why am I cramping' how to avoid cramps, how to make cramps...
Training
The 30-Second Bedtime Habit That Makes Mornings Better
The 30-Second Bedtime Habit remains one of my all-time favorite habits, regardless of where we are in the world... In fact, I'd argue that anytime life shifts away from our normal routine, this is the habit that becomes even more important than pretty much anything...
The Blocks Keeping You From a Good Night of Sleep… And How to Fix Them
I talk about habits a lot, as you probably know, and one of the ones I really like diving into is sleep habits. I love this one because you're already spending that time in bed as it is, you're just tweaking HOW you're sleeping, you don't lose hours of your day on...
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
Racing
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...
7 Things to Do ASAP Post-Bike Race
So, you finished a bike race... now what? This list might be super obvious for many of you long-time racers, but we find that every year, it takes a couple of races before we get back in a smooth rhythm. Take off your chamois Whether the race was dry or muddy,...
Eating for Training and Racing at a Hotel – While Staying Healthy and on Budget
If you're back to traveling for races or training camps, you may be wondering how to handle healthy (and filling) eating in a hotel. Here, we're digging into our best tips for those who want minimal muss/fuss (beginner), those who are willing to put in a minimal...
Cross-Training
New 8-Minute Yoga for Anytime
Looking for a quick mid-day reset, an easy morning wakeup, or a post- or pre-ride flow to feel nice and limber? We’ve got you covered with this quick 8-minute yoga flow with Molly! https://www.youtube.com/watch?v=jiBJyC6PfwU
A Training Plan Matters—Even If You’re Not Racing
I know the idea of having a training plan when you don't have a race on the calendar might seem a little weird—but as a cyclist (or any endurance athlete!) there are so many benefits to having structured training, and a specific-to-cycling training plan. Trust me, as...
Short Strength + Stretch Routine – Video
Since we were talking marginal gains on the podcast this week and mentioned my morning routine (still going strong after 9 years… longer than our marriage!), I wanted to make a new video walking you through a 10-minute version. You may need to modify it at first,...
Mindset
Q1 Check-In as Base Building Wraps Up
It’s almost the end of March (how has this first quarter of the year felt like a decade and also like only a few days) and that means a few things: Cyclists are starting to get their bikes off the trainer and outside, many of us are shifting out of base building mode...
The 30-Second Bedtime Habit That Makes Mornings Better
The 30-Second Bedtime Habit remains one of my all-time favorite habits, regardless of where we are in the world... In fact, I'd argue that anytime life shifts away from our normal routine, this is the habit that becomes even more important than pretty much anything...
The Blocks Keeping You From a Good Night of Sleep… And How to Fix Them
I talk about habits a lot, as you probably know, and one of the ones I really like diving into is sleep habits. I love this one because you're already spending that time in bed as it is, you're just tweaking HOW you're sleeping, you don't lose hours of your day on...
Nutrition
You Don’t Have to Eat the Cookie—But You Definitely Can!
'Tis the season... for confusing messaging around food. On one hand, there's the 'how to stay fit through the holidays' posts and podcasts that talk about how to skip the pumpkin pie at grandma's and stick to your diet. There's a slew of healthy holiday hacks that...
Power Up: A Young Women’s Guide to Winning with Sports Nutrition is Out Now!
In case you missed it, I (Molly) have a new book out this week! I co-wrote Power Up: A Young Women’s Guide to Winning with Sports Nutrition with one of our favorite podcast guests, registered dietitian Stevie Lyn Smith. We’ve gotten to know Stevie over the years as...
The 5 Kitchen Gadgets We Love + Use Constantly
As we gear up for a move and actually pack our kitchen up, we’re revisiting this old post—and it holds up! Kitchen gadgets for athletes are kind of love/hate, right? We all want the gadget that will make it easier to eat healthy more often, and save time, but we end...
Lifestyle
2026 BikePacking Ontario Update
This is our yearly share of a newsletter from Ontario Bikepacking Guro / Registered Dietician and 'friend of the pod' Matthew Kadey Check out past episodes and posts with Matt Kadey here and enjoy his yearly update on all things BikePacking in Ontario and Canada (and...
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...
For Young Readers + Riders: The Shred Girls Book Club is Open Now!
This December, read along and then join author Molly Hurford and special guests including two-time World Champion racer Kate Courtney of She Sends for a Zoom session in late December to talk all about the book and what winning really means to you—and to the...
Women Specific
Molly’s 10 Pieces of Outdoor Gear That Have Lasted 10+ Years
There are some pieces of gear that are great for a couple of seasons... and then, there are pieces of cycling kit, running apparel and outdoor gear that have stood up to over 10+ years of hard, hard use. We wanted to pay homage to a few of the pieces that we've used...
Our Best Athletic Gear Organization Tools
Here at Consummate Athlete HQ, one of our major tenets of the Consummate Athlete lifestyle is to be able to ride, run, hike, climb, camp, whatever at a moment's notice. That means having our gear organized and easy to access. Not only does it make packing for trips a...
Red-S and Women’s Performance – Traci Carson
Traci Carson PhD. is a researcher, scientist, professor and (still sometimes) athlete. She is passionate about helping active women fuel their bodies and optimize their menstrual cycles for health, performance, and fertility. This episode is brought to you by 3 Month...
Gear
Your Athletic Gear Spring Cleaning Checklist
It's that time of year, spring cleaning! I love a good spring cleanout, putting away my deep winter stuff and ski gear and prepping for warm weather. It makes me feel a little like new year's is happening again, right around the time when I've typically forgotten many...
Why You Need a Post-Race Ritual—Even 20 Minutes!
I wrote this thinking about the women in my life that I know. I've seen my friends cross the finish line, and before they've even caught their breath, they're back into real life, making sure the kids have snacks and are ready to get home, all while still...
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...
Videos
Short Strength + Stretch Routine – Video
Since we were talking marginal gains on the podcast this week and mentioned my morning routine (still going strong after 9 years… longer than our marriage!), I wanted to make a new video walking you through a 10-minute version. You may need to modify it at first,...
Build Confidence on MTB Jumps – Video
If you find you are nervous about getting airborne on your bike or have the desire to learn to jump than this post and video is for you! You can learn how to jump your bike! Peter has made a series of mountain bike skills videos with Canadian Cycling Magazine, and...
Climb and Descend Switchbacks on your Mountain Bike
2 Videos thanks to Canadian Cycling Magazine for capturing these thoughts and drills. Descending Switchbacks CLIMBING SWITCHBACKS