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Latest Blogs
Daily, Weekly and Seasonal Journalling Prompts for Athletes
Ever tried to Bullet Journal and found yourself more stressed than ever? Yeah, us too—and we’re guessing that we’re not alone. As Type A athletes with busy lives, long to-do lists, and barely enough time to sneak in training, the idea of keeping a gorgeously designed...
Mental Toughness & Goal Setting – Erin Ayala
In this episode of The Consummate Athlete Podcast, Molly interviews Sports Psychologist Dr. Erin Aylala who returns to the show for her second episode! In this conversation they discuss: What Mental Toughness is Can you build mental toughness Goal Setting tips...
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...
Training
8 Weeks Out: How to Prepare Before Your Big MTB Race
The last 8 weeks or two months before a big mountain bike race are when you can take your base fitness and make it more specific to the demands of your race. You start to make the training look more like the race! Hard efforts in the Final Preparation for a Mountain...
Should You Sweat the Small Stuff? What to Do About Those Little Niggles
Minor knee pain, stiff hips, a sore shoulder… What’s an athlete to do? Small niggles: those little irritations and tiny pain points that crop up during the course of training/everyday life. They're pretty much unavoidable. A sore shoulder here, a twinge in your hip...
Reminder That Not Every Professional Has Your Best Interests at Heart
Health, wellness and fitness professionals aren’t always doing what’s best for you—or your wallet Whether you’re here because you’re maybe looking for a new coach or you’re a longtime reader, I wanted to touch on an important topic I’m noticing crop up more and more...
Racing
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Cross-Training
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Mindset
Why the “Race-Simulation” Can Be Great for Training + Motivation
I often have a pretty sporadic race calendar, because to be honest, I prefer only having one or two big races on the calendar every year. That means I don't get a ton of race days in, which means in the last few years, I've had to do more 'race day simulations' within...
Word of the Year: Strong
It's funny, last year, I had my original word of the year draft ready to go with the word STRONG as my word of the year. Then, at the last minute, I decided to shift it to Intentional during the holiday season when I felt like I really needed to slow down and be more,...
The Annual Reminder That the Makeover Montage Doesn’t Exist IRL
It's January 3rd, which means for most of us, we're settled into our normal(ish) routines following the holidays. Maybe you hit New Year's Day feeling ready for all that 2024 may have in store, and are still riding the New Year's Resolution/goal-setting high. I know...
Nutrition
Everything I Do to Avoid Stomachaches and GI Distress on Race Day
You all probably have guessed that talking GI issues on the run or ride is a topic near and dear to my heart—hence why my first ever sports journalism article was about Triathletes and IBS over 10 years ago! But over on Outside Online, I was able to really get into...
How Road Cyclist Tayler Wiles Fuels Her Rides
I remember interviewing Tayler Wiles back when I was writing Fuel Your Ride and loving how she refused to eat gels or 'fake' ride foods on the bike, even in most races. So, it was even cooler to interview her again four years later and hear that she hasn't deviated...
How Do You Choose Supplements?
In the below episode of the Consummate Athlete Podcast, we discuss 3 topic areas from listener questions. Supplements, Plateaus and Post-Workout meals for busy people. Supplements One of the big topics we cover is based on 4-5 specific questions in the direction of,...
Lifestyle
Some Advice for Killarney Provincial Park Camping and Hiking the La Cloche Silhouette Trail
We recently did another camping trip at Killarney Provincial Park Camping and hiked sections of the La Cloche Silhouette Trail. Normally, I do a TON of research about places we're going, but the info on this area is weirdly sparse, so I wanted to share a few of the...
What’s In Her (Race and Workout) Bags: Nicole Loher, Badass Triathlete / Superwoman
Nicole Loher is a triathlete, runner, digital strategist, creative, all-around badass living in Brooklyn, NY. I stumbled across her a couple years ago, immediately got her on The Consummate Athlete Podcast to talk all things healthy living, routine-building and racing...
What’s in Her Bag: My Travel Pouch
The 'What's in Her Bag' section is admittedly, my new favorite thing to both write and to chat about with the rad women who've taken part in it so far. Each week, I'm featuring the everyday/gym/race day/sport-specific/food bag of an athlete that I love, or sharing...
Women Specific
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Gear
Your Home Gym Setup for Off-Season Strength
The off-season is coming for many of us, but regardless of the time of year, having a spot in your house to do some strength and mobility work is a big part of being an efficient, healthy athlete. Here, we're talking about the few pieces of gear that we love for all...
7 (Tiny and Cheap) Pieces of Running Gear That Can Change Your Life
Running: All you need is shoes and you're set, right? Mostly, that's true. But if you're running regularly, there are some small pieces of gear that can be total gamechangers. I originally wrote this list back in 2019, and I was stoked that most of it still held true,...
5 Ways to Upcycle a Nuun Tube for Travel, Training + Food
I've talked a lot about nuun electrolyte tables lately because as temps rise, I'm relying on the electrolytes more than ever... and for camping trips where we'll be hiking and running a ton and filtering water as we go, you know that I'm bringing nuun to help get rid...
Videos
Advanced MTB Braking ( Disera Drop at Nationals Course )
Find the Youtube link HERE https://www.youtube.com/watch?v=IJFL6y8w9vs This episode uses a technical steep rock drop/garden at Hardwood Ski and Bike in Barrie Ontario to look at how control with our front brake can make very technical aspects safe and doable with a...
3 Drills for Better Cornering
Cornering is essential to any type of cycling. We do it often and the better we can do it the faster we can go, the less work we have to do, the safer we will be and the more fun we can have. Many cyclists get caught riding their bikes like it is stuck in a trainer...
Standing for Cycling Comfort and Performance
https://www.youtube.com/embed/oprqYUBp_F4 Standing is one of my favorite skills to help people embrace. Yes sitting is efficient because we don't support our body weight BUT it is not efficient on all terrains (ie. bumpy downhill or short climb or you find yourself in...