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At Consummate Athlete, we work with busy people, from athletes who have limited time and money to CEOs with limited energy and even more limited interest in overcomplicating things. That was a big reason we started working with Payable a few years ago: It was a way to...
Race Day Do Nots!
In this episode of The Consummate Athlete Podcast, Peter and Molly answer discuss things to avoid on race day drawing from a recent local race that Peter did. Pre-Riding Warmups start time, staging and cautions for parents and supporters Intentions and goals for races...
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! My number one chafe tip: Chafe happens to every...
Training
The 30-Second Before Bed Habit That Makes Tomorrow Healthier
Everyone talks about the morning routine, but the reality is that it’s nearly impossible to have a good/steady morning routine if you’re not setting yourself up for it the night before. Case in point: I'm in an unfamiliar spot this month, and with a hectic schedule...
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...
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...
Racing
Choosing Your Values – And Applying Them to Training + Racing
As we head into the new year and goal setting season, we’ve been reflecting a lot on our values, and then using that lens to figure out our race schedule and work/life goals for this coming year. One of our favorite podcast guests, Dr. Josie Perry, shared a few...
Category Upgrades & Should You Keep Racing as You Get Older?
In this episode of the Consummate Athlete Podcast, we tackle two important questions for masters cyclists about racing, category upgrades, and the evolution of athletic goals as we get older. Coach Peter Glassford and Author Molly Hurford dive into the nuances of...
Pacing For Endurance Mountain Bike Racing
Pacing for endurance events, such as Leadville 100, is a common stumbling block for many athletes. Get it right and you can maximize results you get for the fitness you have. However, if you get it wrong you can have a disastrous result that doesn't reflect your true...
Cross-Training
Is Hockey Cross Training? + How to Shorten Strength Workouts
Today Molly and Peter discuss a long list of questions including: Is Hockey Cross Training? Long Strength Workouts? Combination Exercises? This episode is brought to you by 3 Month 100% Made for You Training Plans by Consummate Athlete - These popular plans are made...
The 2-Month Strength-Focused Training Plan for Cyclists
Get the plan here Use code CA25 for 25% off! This is our 2 months of Strength, Mobility and Walking training plan for those looking to take time away from biking or other endurance sports to focus on strength. This is a challenge we have put forth in our Consummate...
Peaking for Races + Off-season Strength Only Blocks For Busy Cyclists
In this episode, we discuss two listener questions. First, we address the viability and wisdom of dedicating a significant portion of your training year, potentially a full month or more, to prioritize strength training while dialing back 'cardio' workouts like...
Mindset
My Mental Training Plan for 2026
If you listened to our recent episodes with Dr. Erin Ayala and Dr. Scott Frey, or you read my Runners World article, you know mental training is at the top of my to-do list for 2026. It’s something I’ve put off / haven’t honed in on in the past, but after a few...
The 30-Second Before Bed Habit That Makes Tomorrow Healthier
Everyone talks about the morning routine, but the reality is that it’s nearly impossible to have a good/steady morning routine if you’re not setting yourself up for it the night before. Case in point: I'm in an unfamiliar spot this month, and with a hectic schedule...
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...
Nutrition
Weighing Your Food as an Athlete: A Portion Size Example + Challenge (and Not for the Reason You Think!)
As someone who grew up in a house that had a single Pyrex measuring cup that handled all liquid and solid food measurements, and as someone who's never been great about keeping food journals for more than a day or two, I'm a fan of eyeballing portion sizes. I'm lazy,...
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...
Spring Clean Your Nutrition: The Life-Changing Magic of Tidying Up Your Food
You all know that I loved The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo, and it's sparked a lot of joy in my life in recent years. I've decluttered the crap out of my gear closet, worked through easy ways to sell...
Lifestyle
A Few Tips for Athletes Trying Hiking or Camping Adventures
(Namely, that we are not hikers/campers. We're trying, though!) But seriously, earlier this month, we did a really fun hiking trip in our favorite park with a couple of friends and we had an absolute blast. I would also say that it was our most successful...
The Camp Couch That Every Bike Racer Should Covet
This is a republished post from 2023… but we wanted to republish specifically because the Kuma Outdoor Couch is still our favorite van purchase! When we were at the 24-hour MTB race at Albion working an aid station with some friends, I realized our van was missing a...
Streamline Your Registration and Payments: How Sports Clubs and Coaches Can Benefit from the Payable Addon for Google Forms
In this post, we wanted to share this great software with our readers because it has been so helpful for us, in so many areas of our lives and business. The Payable Addon for Google Forms is a fantastic option to solve the common problem of collecting information and...
Women Specific
Women’s Cycling Nutrition – Anne Guzman – Bonus Ontario Cycling Episode
Anne Guzman joins Molly to discuss the intricacies of women's cycling nutrition and physiology. Topics include: What is good nutrition? Eating for all-day performance Hydration Fad diets RED-S Easy nutrition wins for busy people Download the Episode + Links for...
New to Cycling? ‘Saddle, Sore’ is On Sale on Kindle for $3.99 This Week!
From March 14 to March 21, you can get the Kindle version of Molly's book "Saddle, Sore: Ride Comfortable, Ride Happy" for only $3.99—so if you've ever wondered about saddle or short choice, saddle sores, or any other awkward questions, now's your chance to learn all...
How Do We Help Get More Girls On Bikes?
“How do we get more girls on bikes?” Molly gets emails, DMs and Facebook messages like this all the time from parents and coaches, and it’s an excellent question... but a hard one to answer. It’s something that we ponder all the time–it’s actually the question that...
Gear
Our “Do Not Buy” Gift Guide for Athletes
If you're shopping for the athlete in your life, we have a ton of gift ideas coming in the next week or two. But we also have seen a lot of well-intentioned gift giving go completely sideways, so for the sake of the athletes you know, here's what we recommend not...
Your Cyclocross Capsule Wardrobe: What You Need to Race
It is CYCLOCROSS SEASON, which means all everyone is talking about is what they're going to wear (and ride) on race day. It's a topic very near and dear to my heart because I am a total weenie in cold and wet conditions, which as anyone who races cyclocross knows, are...
What Weight Plates to Get For Your Home Gym?
This is something we just went through so we wanted to share for those of you building out home gyms so you can #liftheavyshit at home! Once you have gotten some progress out of our basic home-gym setup (see this post - LINK for our basic home gym setup to get started...
Videos
How Are You Standing Up On Your Bike?
Have you thought about standing up on your bike? For offroad cyclists, the standing position is quite important for descending and to clear obstacles. There are generally two positions we move dynamically between when we stand up on our bike to coast between obstacles...
How and What to Post to Training Peaks
This post outlines a few ways to use TrainingPeaks.com and HRV4Training to add more depth to your (likely) automatic training file uploads. I like to give the example of two mountain bike athletes that both do similar 300-watt 2 x 20-minute threshold intervals. BUT...
New 30-Minute Yoga Video with Molly + RogersTV
Over on the Collingwood Rogers TV channel, you may spot a familiar face running you through a 30 minute yoga routine... that's right, I'm on public access TV (making all of my teenage Wayne's World fantasies come true). You can also catch this 30-minute yoga routine...