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

Download or find links in your favorite Podcast App (remember to rate and review!) https://directory.libsyn.com/shows/view/id/consummateathlete Show Notes

• Check out our Training Peaks Training Plans for cyclists (link) - Use Code " CA25 " to get a discount on any of our plans
• Dan John Goal Attainment Course
• Past episodes on goals
• Race if you are going to race POST on consummate athlete
• Choosing Your Race Calendar Schedule - with free spreadsheet to plan!

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more

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.

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 - Download or find links in your favorite Podcast App (remember to rate and review!) https://directory.libsyn.com/shows/view/id/consummateathlete Show Notes

• See Chris Johnson article in Outside on seven most common injuries for runners
• Chris Johnson the PT on Instagram - Marching and Therapy Videos for runners
• Chris Johnson the PT on youtube - Marching and Therapy Videos for runners
• Chris Johson the PT on VIMEO
• Chris Johnson PT courses and consultation via his LinkTree

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more

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!) https://directory.libsyn.com/shows/view/id/consummateathlete This episode is brought to you by 3 Month 100% Made for You Training Plans by Consummate athlete - These popular plans are made from scratch for you, your goals, your schedule, your gear, and your goals. https://consummateathlete.com/training-plans/ Show Notes

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

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more

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.

Show Sponsor - 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 Download or find links in your favorite Podcast App (remember to rate and review!) https://directory.libsyn.com/shows/view/id/consummateathlete Show Notes

• Candian Shield Bike Packing Summit in Chelsea Quebec June 10/11 2023
• Consummate Athlete Bikepacking Training Plan
• bike pack adventures podcast https://bikepackadventures.ca/
• map of canadian bike packing routes - https://bikepackadventures.ca/bikepacking-routes/
• BT700 Route information and Matt Kadey
• All Consummate Athlete posts and Podcasts on Bikepacking

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more

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!

Download or find links in your favorite Podcast App (remember to rate and review!) https://directory.libsyn.com/shows/view/id/consummateathlete https://athleticgreens.com/mollyh" target="_blank" rel="noopener">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 SHOW NOTES

• BOOK A CALL with Coach Peter Glassford to discuss TSS
• What is Fatigue Fitness and Form in Training Peaks on Consummate Athlete Coaching Blog
• One Metric to Rule them all ( DW's Pants ' ) - Cautions on putting everything on one metric (like TSS)
• How High should my CTL be - post on consummate athlete blog
• What is TSS? https://www.trainingpeaks.com/learn/articles/what-is-tss/
• Training Peaks resources on TSS system - CTL, ATL, TSB
• Training Peaks 1 rule of endurance training and TSS and consistency - Jim Vance

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more

Eric Orton is a running coach. Find him under the handle 'Born to Run Coach' on Instagram! He and Chris McDougall were on the show a few months ago discussing their book 'Born to Run 2' , and he returns to talk training for altitude, endurance, and Leadville specifically.

This episode is brought to you by the Consummate Athlete Leadville 100 Training Plan on Training Peaks Download or find links in your favorite Podcast App (remember to rate and review!) https://directory.libsyn.com/shows/view/id/consummateathlete Show Notes

• 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

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more This episode is brought to you by the Consummate Athlete Leadville 100 Training Plan on Training Peaks

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

Download or find links in your favorite Podcast App (remember to rate and review!) https://directory.libsyn.com/shows/view/id/consummateathlete https://athleticgreens.com/mollyh" target="_blank" rel="noopener">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 Show Notes

• Link to the 2 Month Paris to Ancaster Intermediate Training Plan
• Link to 2 Month Training Plan Specific Build for Gravel races under 3 hours
• Link to Paris to Ancaster http://www.parisancaster.com/
• Rasputista Grave Race
• 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

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more

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.

Download or find links in your favorite Podcast App (remember to rate and review!) https://directory.libsyn.com/shows/view/id/consummateathlete https://athleticgreens.com/mollyh" target="_blank" rel="noopener">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 This episode is brought to you by 3 Month 100% Made for You Training Plans by Consummate athlete - These popular plans are made from scratch for you, your goals, your schedule, your gear, and your goals. Show Notes

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

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more

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!

Download or find links in your favorite Podcast App (remember to rate and review!) https://directory.libsyn.com/shows/view/id/consummateathlete https://athleticgreens.com/mollyh" target="_blank" rel="noopener">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 Show Notes

• 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)\

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more

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.

This episode is brought to you by 3 Month 100% Made for You Training Plans by Consummate athlete - These popular plans are made from scratch for you, your goals, your schedule, your gear, and your goals. https://consummateathlete.com/training-plans/ Show Notes

• 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

Links to Our Article Archive & Services: ConsummateAthlete.com SUPPORT THE SHOW WHILE YOU SHOP: https://amzn.to/3Aej4jl to shop amazon Subscribe to our Newsletter -> It's free and brings the latest podcast, post and clinic/event information to you each Monday Book a Call to Discuss Your Training - https://calendly.com/smartathlete Books By Molly Hurford https://amzn.to/3bOztkN Get The Consummate Athlete Book - LINK Follow The Consummate Athlete on Twitter and Instagram and Facebook Follow Molly Hurford on Twitter and on Instagram Follow Peter Glassford Follow @PeterGlassford on Instagram and Twitter Past guests Include: Stacy Sims, Stephen Seiler, Simon Marshall, Frank Overton, Dean Golich, Joe Friel, Marco Altini Katerina Nash, Geoff Kabush, Ellen Noble, Phil Gaimon, David Roche, Matt Fitzgerald, Dr. Marc Bubbs, Christopher McDougall, Rebecca Rusch, Kate Courtney, David Epstein and many more