Consummate Athlete Podcast

We tackle the common question of increasing training hours. In simple terms, more training time will increase fitness BUT when is more work just more work. We also discuss a question about cadence being too high. 

• Flat pedals vs. Road Pedals vs. MTB Clipless
• Recent Post on Saving time at home to add time to training
• Post - On Risk and when more is just more

Luke Way, an endurance coach and the founder of Isocapnic, joins us to talk about respiratory training and their tool the 'Breathe Way Better', which helps train the respiratory muscles separately from movement. We discuss what it is, how to do it, common questions and challenges with Respiratory Training. 

This episode is brought to you InsideTracker - For a limited time, you get 20% off the entire InsideTracker store when you sign up at insidetracker.com/consummate  (can also use CODE Consummate) 

This episode is brought to you by our Training Peaks Training Plans for cyclists (link) - Use Code " CA25 " to get a discount on any of our plans -

Molly Hurford and Peter Glassford discuss things to consider doing after you finish your race. We range from taking off your clothes and cleaning up to post-race reflection. 

• Check out the Post with with all 7 things to do post race  https://consummateathlete.com/7-things-to-do-asap-post-bike-race/
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We discuss the difficult decision to race if you are sick and how this relates to our 'race if you are going to race' concept of committing to race. A follow up on quick strength to avoid soreness and when doing a lot of endurance racing is also included. 

• Race if you are going to race post
• Paris to Ancaster Race mentioned
• Neck Check resourse for athletes from TruSport

• Goodr Sunglasses we are loving
• Setting Strength goals POST
• Roche Mountain Legs quick strength
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• When you can't do your workout -  options to shift, skip = 6 Ss
• Stacy Sims
• Fueled course for women from Feisty - Women's Performance Cohort

Lorri Lown is a road cycling coach and virtual bike fitter from California. She discusses transitioning from the indoor bike or Peloton to outdoors and why skills matter when riding on the road.

• Check out Lorri Lown and SavvyBike
• mentioned Van Der Poel winning Paris Roubaix

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. 

Get Your Free Bonus from Athletic Greens - athleticgreens.com/mollyh - to receive your bonus of a free 1-year supply of Vitamin D and 5 Free Travel Packs

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 common running injuries and strength for busy endurance athletes. 

Today we handle 3 related questions around TSS and Consistency. We discuss Consistency, Getting Faster Without Increasing TSS (or hours) and  Strength TSS. 

• Dan Cleather Little Black Book of Training
• Joe Friel on weightlifting TSS strength PMC
• Training Peaks on Strength TSS
• 4 Cs of Consummate Athlete

Chris Panasky runs BikePackAdventures a podcast and website that offers information about bike packing in Canada. We discuss bike packing gear, tactics and get into the intricacies of 'bike pack racing', FKT and independant time trials (ITT) . The second half Chris interviews Peter about training for bike packing and how strength, intensity and shorter races might fit into the training plan. Make sure to check out his great map of routes and the Canadian Shield Bikepacking Summit in June 2023.

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 than a single number that may not capture what matters for your sport, performance, long-term health/performance or enjoyment! 

• Born to Run 2 - Book by Eric Orton and Chris McDougall 
• Eric Orton - Born to Run Coach - on Instragram
• Leadville 100 24 month Training Plan
• Leadville 100 - 3 Month Training Plan 
• All Leadville Posts and Podcasts on Consummate Athlete 

We field questions from listeners about early season gravel races including Paris to Ancaster. Thanks for all your questions!

• Link to the 2 Month Paris to Ancaster Intermediate Training Plan
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• Link to 2 Month Training Plan Specific Build for Gravel races under 3 hours 
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• Link to Paris to Ancaster http://www.parisancaster.com/
• Rasputista Grave Race
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• van den ham 2022 33c files on Challenge Tires
• Matt Surch Tekné paris to ancaster race reportsALL the tires. I brought 4 sets of wheels, mounted with Schwalbe G1s (38mm), Panaracer Gravel King SK (35mm), Compass Steilacoom Extralights ( ...
•  Bontrager GR1 in a 35...  
•  maxxis ramblers tires
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Today we are joined by Raphaël Gagné. He is Olympian and now Coach in the Mountain Bike XCO discipline from Quebec, Canada. Aside from racing Raph is a world-traveler, speaks multiple languages and has been one of Peter's favorite training partners over the years.

• Raphael Gagne on Instagram MTB
• Raph's WikiPedia Page
• Duo-Lingo for Language learning 

Peter and Molly discuss how you can choose what races to do this year. Even if you are looking at big rides or events it is worth planning ahead for success. It can seem like there are many races and many weekends but once you eliminate ones that don't work well with family and work you may find that the answers are more obvious! 

• Book a phone consult with Peter to discuss your Season Goals and Schedule
• Bike Packing Conference in Ontario Canada via Chris Pansky 
• Can you prepare for the goal you have set (post ) 
• Can you set 'fun' goals (podcast) 
• You can do it all but you can't do it all at once ! (post)\
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Sandra Walter has been one of Canada's top Mountain bike racers for over 20 years. We discuss how she has evolved with the sport and managed to stay motivated and keep improving over the years. 

• Sandra Walter MTB Racer on Intstagram
• Sandra Walter Girls Ride program (BC Canada) 
• Gravel Racing 2 month plan - https://www.trainingpeaks.com/training-plans/cycling/gran-fondo-century/tp-214568/gravel-training-plan-2-months-specific-build-for-races-under-3-hours

Molly and Peter discuss ways to test at home for cycling (a.k.a. field or performance testing). They touch on indoor, outdoor methods and how to test if you don't have a power meter. They also go into common issues with testing (E.g. what is not a test) and why testing can be a great training intervention. 

This Episode is Sponsored by AG1 by Athletic Greens

Get Your Free Bonus from Athletic Greens - athleticgreens.com/mollyh - to receive your bonus of a free 1-year supply of Vitamin D and 5 Free Travel Packs

• Testing and race day nerves Post on Consummate Athlete
• Book a phone consultation to discuss your testing or data 
• Common Cycling Terms Glossary on Consummate Athlete

We have a treat for you in this episode! We had 4 superb coaches discuss aging and today we share our favorite moments from our conversations. Today's episode features ALL NEW clips from Dan John, Chris Mayhew, Linda Wallenfels and Griff Wigley. 

This Episode is Supported by Payable Apps - get Paid in a Google Form!

This Episode is also brought to you by 3 Month Made for You Training Plans for Cyclists

Show Notes: 

1) Griff Wigley - Check out the MTBpracticeLab.com

 - check out RLC Mountain Bike Skills Website

2) Lynda Wallenfels

- Check out LWcoaching.com

- Article we reference Lynda in about Recovering from Big Endurance Events