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Latest Blogs
Bike Fitting with Tim Plunkett
For this week's episode of the Consummate Athlete Podcast, Molly talks to Bike Fitter Tim Plunkett of Speed River Bicycle in Guelph, Ontario about bike fitting. Topics include pressure mapping (your butt!), insoles, signs you need a bike fit, signs you need a new bike...
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...
How to Take Your Cycling Training Outside This Spring
In this episode of the Consummate Athlete Podcast, Peter and Molly discuss 3 questions around the spring transition to outdoor cycling training and challenges that adult cyclists face as the weather gets better, but remains inconsistent. How to add Group rides, races...
Training
Q1 reflection – Spring Goal Review
Molly and Peter discuss doing a review of the first quarter of the year (Q1) and how to set goals and look forward from where you are to where you want to go the rest of the year. visit our link athleticgreens.com/mollyh to receive your bonus of a free 1-year supply...
TSS what is it good for?
We discuss what Training Stress Score (TSS ) and the associated metrics, numbers and system can be used for and several of the limitations, common errors and common questions . TLDR = when in doubt have fun and think about what you are trying to get better at rather...
How (And Why) To Do a Proper Pull-Up VIDEO
Pull-ups have always been my measure of my current state of fitness. So, it makes sense that we regularly re-post this article! We've had a few clients who've made mastering the pull-up a new challenge as they try to get through the last of the winter doldrums and...
Racing
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Cross-Training
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Mindset
Ultra Running & Training Smart – Dylan Bowman
Dylan Bowman is an ultra-runner for Red Bull and The North Face. Learn about Red Bull's Wings for Life World Run . Please see sponsors and show notes below. Support the Show: Show Sponsor Inside Tracker Get 25% off with this link => insidetracker.com/consummate a)...
Why You Need Daily Subjective Data to Crush Your Training
Last week when I was chatting about RED-S with researcher Alex Coates for Ontario Cycling (you can watch a replay here!), we had a long discussion about the importance of keeping track of subjective data. Basically, we agreed that whatever method you use, it's...
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...
Nutrition
Sneak Attack, Vegetables! Recipes for Simple Pico de Gallo, Kale Chips and More
In attempting to get more veggies into my daily diet, I've been approaching my stomach with a stealth tactic. I am, admittedly, not a major salad fan. But I do recognize the massive importance that vegetables play in a nutritious diet, especially for someone...
Fueling Before, During, After Rides
Before Rides and Races: Stick to your normal. Don't eat to excess the day or morning before. Leave 2-3 hours before the race without eating and use 16-20/oz of water per hour and 200-300kcal / hour (divide into bottles and/or laps as needed) (for me) I will add more...
Easy #Matcha tea with a #coffee press plunger
hot water in bottom , matcha powder on top ... plunge making sure plunger gets just above level of water. Longer you plunge the better. Turn the Press top so less likely to get matcha green on your white counters . Carefully remove plunger to poor so get more foam....
Lifestyle
Active Travel on a Budget: Clothing
I’ve been trying harder and harder lately to create a capsule-style wardrobe for active travel. It’s never easy, and it’s rare that there are trips with just one activity, or just one climate. Most of the time, there’s a blend of running, hiking, cycling, swimming,...
Meditation for People Who Hate to Meditate: A Beginner’s Guide
When it comes to meditation, I know it's supposed to be amazing for you. But to be honest, I don't have a brain that likes shutting off. I'm not good at it. And since I run and ride pretty much daily, I always figured that covered my meditative thinking. However,...
Real Talk: The Stages of Self-Care on a Road Trip
We just got back from a road trip across the country—41 hours of driving in 70 hours, to be exact—and it wasn't the normal uber-cool #VanLife trip you read about. This was an all-business get-home trip because we were done with work in California and both of us needed...
Women Specific
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Gear
How to Setup your Garmin or Wahoo Data Screens
In this, we're talking about how to set up your data screens for your Garmin or Wahoo Cycling Computers and ensure you are recording good data. Data Recording Settings Data Recording Settings - Ensure you have your Garmin/Bike Computer set to record zeros for cadence...
Is It Time to Make a Change?
Consistency is a big deal. One of the best indicators of who will finish first is who shows up for training. In fact, we value consistency so much that one of our three tenets of training is “90 % of life is showing up." (You can decide who said it first, but those...
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...
Videos
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