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Training
Latest Blogs
Picking Races, Conquer Last Year’s DNF, What We Eat in a Day
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions about: How to pick races for the year How to do better this year, overcome a DNF when returning to an event What Peter and Molly eat in a day . 💬 Have a question...
When You Shouldn’t Ignore the Small Stuff
In training and general health/nutrition advice that we give, we are almost always telling people to focus on the basics: Be consistent in your training, eat your vegetables, prioritize sleep over fancy recovery modalities. But there are time when small stuff—the...
Higher Function through Pelvic Health – Laura Powers
In this episode of The Consummate Athlete Podcast, Molly interviews returning guest and Physiotherapist Laura Powers: What is Pelvic Health and Pelvic Physiotherapy How Pelvic Health relates to different stages of life Pelvic health is not just for women or...
Training
Summer Reading: The New Shred Girls Book is Out Today!
Got a middle grade or YA reader who loves to bike, or a girl who could use a nudge to get excited about outdoor adventure (or is nervous about summer camp)? Enter: Shred Girls: Lindsay and The Curse of Gemini Lakes. The fourth Shred Girls book by Molly is here and...
5 Things to Do as an Athlete Before Summer Really Hits
It's almost summertime, which means HOORAY, you can get outside for your training... but as an athlete, there are a few things you might want to check before the summer heat (and your race season, if you're a runner, cyclist or triathlete) really kicks into high gear....
What is the Role of a Coach + What Type of Coaching is Right for You?
If you've been considering working with a coach, but finding the "how" and "why" and "what do I really need?" questions to be a little confusing, you're not alone. A lot of people have a general sense that they could use some more help as they work towards their...
Racing
Weekly Race Training Plan
One of our most unique training plans is our 16 week Weekly Mountain Bike Race Training Plan, or what we call the 'Weekly World Champ' Plan! This plan is designed for novice/intermediate cyclists who are focused on racing weekly mountain bike (or cyclocross) races. It...
Libido, Training Couples & Racing After Kids – Megan & David Roche
Tune in to the latest episode of the Consummate Athlete Podcast, featuring Megan and David Roche from SWAP Running and 'The Happy Runner' fame! Bursting with positive energy, they join us for a lively discussion on running with training partners, managing run training...
On Doing Anything… But Not Everything
You can do anything, but you can't do everything. This is something we say time and time again on the podcast, to our coaching clients, and to each other. And one of these days, I'm going to take that advice and really follow it. I'm delighted/devastated to admit that...
Cross-Training
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...
Can You Crosstrain While Peaking for a Race?
Today we discuss if you can cross-train as your big race approaches and when being a Consummate Athlete might not work (or when it works really well!) during a specific preparation period. We also discuss how to decide what races to go back to as races start after the...
Does Yardwork Count as Training?
I recently had a coaching client ask if yardwork counts as training, or should be noted in his training log. This is a great question! This idea of 'what counts' is very much one of philosophy with a hint of accounting—are we swapping training for yardwork, are we...
Mindset
How to Support a Partner in a Big Adventure
In 2021, I did my first 100-kilometer trail run—and in doing so, I saw just how incredibly helpful Peter was throughout the day and in the day after. I saw it again during my 100 miler a year later. This summer, we each have big events that include a fair amount of...
What Bad Habit Are You Clinging To? (You Know the One.)
This weekend, I was reminded by someone (ahem, Peter) that my habit of bringing my phone with me to bed doesn't just impact me, it's an issue for both of us. Put in that perspective, I realized it was probably time to tackle that particular bad habit of mine, which of...
It’s Not a (Training) Breakthrough If It Happens Everyday
Everyone loves to have those breakthrough moments in training: the new PB, the +10 watt FTP test, the KOM on the local climb. But... if every day is a new training breakthrough, that's actually not necessarily a good thing. It's sexy, it's exciting... and it's a good...
Nutrition
How’s Your Daily Hydration, Outside of Training?
When it comes to in-workout hydration, most endurance athletes can tell you the traditional wisdom: Drink at least a bottle (around 20 ounces) per hour with some electrolytes. More on hot days. That’s great information and an awesome starting point, but often, that’s...
How to Make Healthy Leftovers — A Few Easy Ideas
We eat A LOT of leftovers in this house. In fact, I'd say almost every night, there's something at the dinner table that's recycled from the night before, whether it's extra guacamole, leftover rice, or a full-on 'rewrite' of the exact same meal we had the night...
Pantry Staples Under $100—That Can Feed Hungry Athletes for a Week
$100 to grocery shop for 7 days for a family of 4 (or, you know, two athletes?)? Yes, it can be done! Whether your budget is tighter because of inflation or you're just trying to save some extra cash, we have you covered on how you can eat healthy while saving money....
Lifestyle
Apps to Organize Your Life as A Sponsored Athlete, Club Coordinator or Team Captain
In “The Athlete’s Guide to Sponsorship: An Athlete Entrepreneur’s Guide to Dreaming Big, Racing Smart & Creating a Reliable Brand for a Long, Successful Career,” I talk a lot about the importance of treating sponsorship like a job, and to me, a big part of that...
“Running As Fast As We Can” by Molly Hurford is Out Now!
High school is an uphill battle… especially if you run cross-country. And on Tuesday, September 17, this new YA novel from Molly Hurford hits the shelves! It’s Molly’s 11th book and her first foray into young adult literature—if your kiddo grew up with the Shred Girls...
How to Train When You’re on Vacation
So you're going on vacation, but you still want to train: How do you make time for training while you're sipping margaritas on the beach or herding your family through a waterpark? Plan ahead for vacation in your training schedule It's easy to forget to inform your...
Women Specific
September is Coming… My Favorite Back-to-School Inspired Outdoor Gear
Because who doesn't love B2S? Seriously, back to school (despite not being in school) is one of my favorite times. I feel like it's a holdover from adolescence when September was more like the New Year than January 1 ever was. I've said it a million times, I always...
In Her Bag: My Race Day Running Kit and Bag
When it comes to life on the road, running is how I managed to stay sane and maintain fitness. Now, it's my primary form of racing and the ultrarunning scene has been awesome. If you missed it before, the 'What's in Her Bag' section is admittedly, my new favorite...
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...
Gear
Best Bib Shorts for Every Body, Every Budget, Every Season
When I did a women’s night chat on Zoom a couple weeks ago, we ended up spending 15 minutes on my favorite topic, bib shorts. If you’ve never tried a pair, I 10/10 recommend making the switch from regular shorts to bibs—much more comfortable!! Bib Shorts: Velocio Luxe...
Is Aspirational Clutter Slowing Down Your Training?
Whether we're talking about physical or mental aspirational clutter, you might be making your training harder—or at least, much more crowded—if you're not occasionally clearing out the gear or the goals that you've set for some idealized future version of yourself....
An Easy Way to Improve Your Sleep Quality
We've been on the road the last couple months, which means we're not in our normal sleep setup. Whether in the van or in an AirBNB or at a friend's place, there's no guarantee for cool, dark and quiet wherever we're sleeping. I didn't bring our little bedside white...
Videos
New 15-Minute Athlete Core Yoga Flow – Video
I really enjoyed making this core yoga flow for our episode with Sue Amato of The Valley Om (her awesome 30-minute flow for athletes is here!) — I wanted to put something together that really encapsulated what my normal morning looked like. That meant a flow-y series...
15 Minute Core Strength with The Consummate Athlete — Video
Coach Peter Glassford shares his 15 Minute Core Strength Routine this week! Fridays, we do morning yoga routines live on Zoom with Consummate Athlete coaching clients, and this week, we split it up between a 15-minute yoga flow and this 15-minute core strength routine...
What Does a Cycling Coach Do?
If you're new to cycling and have heard that you should get a coach, there's a chance you've had to ask, 'But what does a cycling coach do?' And there are a lot of answers to that question: For top pros, coaches might travel with them to camps, ride alongside of them...