Blogs
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Training
Latest Blogs
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...
Leadville and Marginal Gains – Michael Hotten
In this episode of The Consummate Athlete Podcast, Peter and Molly interview long-time podcaster, broadcaster and multi- time Leadville finisher and supporter Michael Hotten about: Why the Leadville 100 MTB race holds so much esteem and brings people back multiple...
Stomach Gurgling During a Race? A Few Causes + Solutions
A churning stomach, gurgling tummy, hiccups or a bit of a heartburn-y tight feeling during a running or cycling event is normal—and incredibly annoying and stressful! And while it can be unavoidable sometimes, there are a few things you can do to minimize issues ahead...
Training
Goal Setting: Are You Missing the Middle?
As Peter has been doing a season wrap-up with many clients this past month, we've been talking to each other—and clients!—a lot about goal setting. Specifically, the most often-overlooked part the goal setting process: The MIDDLE. Not just how you'll get from here to...
8 Things to Do in the Offseason
If you're in your offseason or about to be, here's your checklist of things you should do while training volume is low, the season is fresh in your mind, and you have a bit of time to reflect and prepare! Take an off-season We cannot stress this enough. It doesn't...
How to Use Failure to Your Advantage
We’ve all had a bad race. Maybe it was a DNF, or maybe you finished just off the podium. Most of us have shed a tear or two in frustration in the car heading home from a big race. But then again, if every race went great, what would the point be? A few years ago, we...
Racing
How to Train 3 Months Before Your XC Mountain Bike Race
Are you gearing up for a major XCO or XC mountain bike race this summer? Maybe you're eyeing the USA or Canadian National championships in July? How to Prepare for a MTB RACE Let's look at how you can prepare over the next 3 months to thrive in your goal mountain bike...
Finish Leadville Faster
Success in endurance races like the Leadville 100-mile MTB race isn't just about logging endless training hours. The race's challenging terrain and high altitude demand a strategic approach beyond sheer fitness. Leadville Success Without Training More In this article,...
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...
Cross-Training
Transition to Cycling Outside & Continue Strength in Season?
We discuss a few listener questions about how to keep doing strength as you transition to cycling outside and dealing with the 'less perfect' workouts as you cycle outside more and do less indoor trainer. GOODR Sunglasses : goodr.com/consummate for free shipping in...
Running Injuries and Strength with Chris Johnson the PT
Chris Johnson is a physical therapist based in Seattle, WA. With over twenty-plus years of experience as a clinician-coach and multi-sport athlete. Check out his instagram and youtube for great exercise videos and endurance content @chrisjohnsonthept. Today we discuss...
Consistency, Getting Faster Without Increasing TSS, Strength TSS
Today we handle 3 related questions around TSS and Consistency. We discuss Consistency, Getting Faster Without Increasing TSS (or hours) and Strength TSS. Download or find links in your favorite Podcast App (remember to rate and review!)...
Mindset
8 Things to Do in the Offseason
If you're in your offseason or about to be, here's your checklist of things you should do while training volume is low, the season is fresh in your mind, and you have a bit of time to reflect and prepare! Take an off-season We cannot stress this enough. It doesn't...
How to Use Failure to Your Advantage
We’ve all had a bad race. Maybe it was a DNF, or maybe you finished just off the podium. Most of us have shed a tear or two in frustration in the car heading home from a big race. But then again, if every race went great, what would the point be? A few years ago, we...
Controlling the Uncontrollables on Race Day (Really)
We've been talking a lot about post-race reviews, and one question that we kept thinking about was around luck. Specifically, 'what was lucky about this race?' and 'what was unlucky about this race?' This is a great starting point when it comes to thinking about...
Nutrition
Organizing Your In-Ride Food and Hydration—Kitchen Cleanout
If you're anything like us, you probably have a random drawer or two or three that houses your in-run or in-ride food and hydration mix. Maybe it's scattered throughout your kitchen and garage and dresser with all your other cycling gear. Because being able to eat and...
Fueling, RED-S & Weight Management for Athletes with Lindsey Cortes RD
In this episode of the Consummate Athlete Podcast, Molly Hurford chats with sports dietitian Lindsey Cortes. We explore the staggering statistic that up to 45% of female athletes engage in some form of disordered eating. We discuss the reasons behind this, how it...
Sourdough Pizza on the Grill: The Perfect Pre-Race Meal!
How to Grill a Pizza I posted about making a sourdough pizza on our new electric grill last week ahead of doing a fun race—the ELEVATE challenge at Blue Mountain with City Shred—and the number of comments I got about it were ridiculous. So, I thought I’d share a quick...
Lifestyle
6 New Things I’ve Learned About Van Life
Van life is still intriguing for a lot of people, cyclists and runners in particular. On one hand, it's a great way to get to new trailheads and explore places, and a way to go to races and be fully self-sufficient. There's something really nice about bringing...
Things We Learned from Camping–That We’re Taking Home with Us
We're finally heading home after a few weeks doing the vanlife + camping thing. As you may have read a couple weeks ago, nothing is quite as idyllic or "simple" as it seems. It's hard to balance work, training and regular life while living out of a van at a...
2025 Update from BikePacking.ca
Our friend and bikepacking offianoto, Matt Kadey has shared his annual Bike Packing update. This contains links and events that are super helpful to know as you plan your 2025 off-road adventures. Matt Kadey's 2025 Bikepacking Update: It’s time for the annual Ontario...
Women Specific
I Got to Interview Wonder Woman!
If you know me, you know that I'm a huge comic book nerd and that I am firmly in the DC universe camp. So naturally, when I got asked if I was interested in interviewing Gal Gadot, AKA Wonder Woman, about her healthy lifestyle, I absolutely jumped at the chance. Not...
Physiology, XC-Skiing, Women in Sport with Anneke Winegarden
Anneke Winegarden is a MSC researcher and a passionate advocate for supporting women in sport. She discusses Red-S, the need for more studies on women and some technique tips for cross-country skiing. Please consider supporting us and donate to the Podcast...
8 Products I Loved in 2019… And 4 I’m Excited About for 2020!
2019 was a solid year as far as cool new (or new-to-me) products went, but I have to admit, I spent more of the season actually whittling down my collection of gear, letting go of some of my (older) bikes, handing off some kit to younger riders in the NJ NICA leagues,...
Gear
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...
The Camp Shower That Cyclists + Runners Will LOVE
I’ve tried a few different solar powered showers for our van, all with pretty dubious results, including bags that always seemed to spring a leak, and never quite had the water coming out of the shower head as advertised. Then, a year ago, I decided to buy this...
The Coros Watch and Cycling Computer for Runners + Cyclists
If you’ve followed us for a while, you know I tried out the Coros Pace 2 GPS Watch a couple of years back when I was looking for a run watch that had the best possible battery life, as someone who was going to likely be running a 28+ hour long 100-miler. (Luckily, it...
Videos
How to Get Riding Outside: Video + More Info
We've been helping the Ontario Cycling Association hold a series of webinars the past couple weeks (with another 2 this week!) and one that we really enjoyed was this fun one on prepping to get back to riding outside. Whether you're a new cyclist or a longtime rider...
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...
What To Do When You’re Stuck Between Gears
It is common for road cyclists to find that when they switch to a mountain or gravel bike, they continually get stuck between gears. Because the jumps between one gear and the next are larger on off-road bikes riders will want to pedal at 86rpm but find that they...