Consummate Athlete Podcast

Today we share a few of our biggest athletic and health mistakes over the year. Guided by your questions and feedback we cover a few different areas.

• Gear
• Nutrition
• Training
• Mental Training/Psychology
• and more!

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate ... there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes. Show Notes and More Episodes at www.consummateathlete.com

Barb Gormley talks about being a personal/fitness trainer, health & fitness writer and urban poling instructor. As Urban Poling's Director of Education, she produces the company's educational fitness materials. Barb has written numerous magazine articles on the benefits of Urban Poling and also presents at conferences, tradeshows and health fairs across the province. Find out more about Barb on her website: http://www.barbgormley.com/ Find out more about Urban Poling / Nordic Walking at https://urbanpoling.com/ Have you gained access to Wide Angle Podium Bonuses? If you enjoy the show, consider joining other listeners who have supported our show. Consider supporting it through www.wideanglepodium.com/donate . There are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes!

Show Sponsor This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. Get in Touch With Your Hosts Follow Molly on Twitter and Instagram @mollyjhurford at TheOutdoorEdit.com Follow @peterglassford or visit his coaching website at SmartAthlete.ca. Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/ Social and Links

• https://urbanpoling.com/education/academy/our-master-trainers/
• https://www.facebook.com/pg/UrbanPoling/posts/
• CustomFit = http://www.barbgormley.com/new-page-1

Barb's Book = https://urbanpoling.com/book-launch-the-urban-poling-ultimate-guide-to-nordic-walking/

TOPICS AND LINKS FROM TODAYS SHOW: 1) Quick Professional Bio - = YMCA = Group Exercise instructor and Corporate Fitness ... working with public => Year sailing and then couldn't/didn't want to re-enter the corporate world so went out on her own for fitness and training Marathon Walkers -> Urban Poling called several years -> couldn't get a good workout, poles/DVD ... then took cert. course and realized the techniques 2) Why Nordic Walking/Urban poling?

• why decide to try?
• 40+ running,
• Mandy Shintani -OT from
• 'Perfect amount of challenge' - enough for those who like group exercises and routines but not so complex that someone without interest could do
• nordic walking is like swimming/tennis ... it can age with you. Intensity and speed vary

3) similarities and benefits to cross-country skiing? *My introduction to 'pole running' was through xc skiing

• similar but not exactly the same ... and NOT like hiking.
• hiking poles are different -> hiking poles minimize effort while urban poling whereas URBAN poles add challenge

4) TECHNIQUE is this just walking with poles? How does technique/instruction come into the process? = http://www.barbgormley.com/new-blog-1/2018/3/15/are-you-really-nordic-walkingor-just-walking-with-poles = https://www.youtube.com/watch?time_continue=1&v=IJAdf2fIduQ (video by Barb on technique)

• Nordic technique - the length should be set to marking on URBAN POLING POLE based on height
• land poles out front with a straight arm to have a straight arm **SHAKE HANDS ***
• press down on outside edge of hands
• poles landing beside foot but angled back at 45 deg

4) Gear Needed = Difference in Poles/tips? - can you get ones that are suitable for offroad and urban settings? - setting the length of telescopic poles

• rubber boot tip on pole + a rubber handle
• poles will telescope (get longer/shorter)

5) What are classes like? = GTA classes at Mt. Pleasant and High Park -> what do these sessions look like? = mix of social, technique and walking adventure! = some calisthenics => Double Poling exercise with Nordic Poling - both pole landing and big push 6) Certification courses- who is the ideal instructor to come to these courses? = 1/2 day and online course to cert 7) Common Mistakes in Poling? = 1500 cert instructor will say keep your arms straight with a pendulum swing from the shoulder ... don't shorten the leaver. = ELBOW's get a break today = HANDS TO handshake position and thru so that hand is to thigh or past (all the way down) => This informs and is affected by stride = dragging poles behind you ... pickup poles a bit 9) How to look/feel prepared your first time poling? (how to not look like a newbie!) = don't bring your xc ski or dh poles! = 10) What's next for you, the fitness industry and/or poling? = ultimate guide to nordic walking -> working on revised edition => = Activator pole for those will balance and stability issues =>

Hanna Muegge talks about making the jump from German National Team & Division 1 collegiate basketball player, to Geographic Information System (GIS) Analyst and Pro-level cyclist.

https://hannamuegge.com/

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate ... there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

Show Notes and More Episodes at www.consummateathlete.com Show Sponsor This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. Get in Touch With Your Hosts Follow Molly on Twitter and Instagram @mollyjhurford at TheOutdoorEdit.com Follow @peterglassford or visit his coaching website at SmartAthlete.ca. Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

As we hinted last week we went and tried to walk (or 'speed hike') the La Cloche Silhouette Trail in Killarney Provincial Park in Ontario, Canada. We finished the loop and talk about what we learned about walking for extended periods of time and about camping in the backcountry. Check out Molly's Post about the trail and our experience on theoutdooredit.com Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions. This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium. Thanks as always for tuning in. If you're enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca. You can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop. Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/ Social and Links Molly's Personal blog - https://mollyhurford.com/ Molly's book Sites - www.saddlesorewomen.com and www.shred-girls.com SHRED GIRLS SHOP STORE GEAR http://shred-girls.com/shop/ FUEL YOUR RIDE https://amzn.to/2EzBUV6 Peter's Coaching at www.smartathlete.ca Grab a 3-Month 100% Made For You Training Plan from Smart Athlete for only $99 Tweet or instagram at @mollyjhurford and @peterglassford TOPICS AND LINKS FROM TODAYS SHOW: We did a speed hike and camped => Read Molly's Post on the 2-Day 'Speed Hike' of the La Cloche Siloutte Trail in Kilarney Provincial Park in Ontario, Canada Thanks to Eric Batty & Chris Wood and Mark From Joyride for intelligence beforehand

• Eric Batty Podcast from last week
• Joyride 150 link to check out this great Markham Bike Park

Why speed hike (talk FKT, Peter past run with Eric)

• Katy Bowman on her Birthday week walks https://nutritiousmovement.com/sitting-is-awesome/
• Katy Bowman on the Consummate Athlete Podcast

What we packed / what we wish we had or didn't have (rice bars / tent poles) How the 2 days played out - hiking & camping Molly's choice to do it in barefoot shoes (https://www.vivobarefoot.com/uk/womens/exercise/stealth-ii-swimrun-womens)

• well tested, waterproof but athletic shoe or hiker (low/light)
• Peter used Salomon Trail Runners https://amzn.to/2JhEUso

What we would have changed (better bug protection, or would have gone at a different time of year—heard it would be buggy but didn't know it would be that bad

• less food / more 'fuel'
• Compress / premake meals
• More research on sites / mile markers
• Hydration packs vs. move water twice

What we did right

• nuun for water was key!)
• Filtered water with a physical 'cone' filter ( LINK ) and AquaTabs (iodine tabs)
• minimal stops
• Bug nets https://amzn.to/2xO4fZw

What we learned (one in a bad mood, other will rally \ we do this $hit so we can get to the end and have that reward of sitting down.) What's next?

• Prepping for FKT? => read about FKT on the Eric Batty Episode from last week
• Under Armour Running Series - Molly doing Killington 50k in August http://www.uamountainrunning.com/

Eric Batty shares his camping experience on the show today. Eric has won the team 24 hours OCR Championships in Vegas, Set FKTs on many trails including the La Cloche Silhouette Trail in Killarney, raced mountain bike at an elite/pro level for many years and now works as an Arborist (he climbs up trees all day!)

Check out https://www.ericbatty.com/blog and his business https://www.brooklintreecare.ca/ Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions. This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium. Thanks as always for tuning in. If you're enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca. If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop. Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/ Social and Links ERIC SITE https://www.ericbatty.com/blog Eric Batty Photography on Instagram Brooklin tree care = Eric's Business for Ontario Tree Removal and Care Killarney Provincial Park Article on Peter and Eric Running La Cloche FKT 2010 12:30 Eric Batty Blog on Kilarney La Cloche FKT 2011 (current FKT as of 2018 May) FKT Proboard TOPICS AND LINKS FROM TODAYS SHOW:

camping - basic skills,

tents = shelter systems - reliable (rain, winds, thunderstorms) - often too warm sleep for summer, - sleep mat = close cell (Thermarest), reliable - backpack - 90 and 100L perhaps too big for a few days

water - filtration - aqua tabs - UV - light stick

socks/ shoes? = consider lighter trail runner for short

= Peter and Eric have used Salomon Trail Runners

- Food - hang it in what? = bear hanging options videos

food - best lightweight 'dinner' ' breakfast'? = dinner in a bag = JETBOIL - small, quick, canister, pot, built in Flint

bugs = = superlight bug hat/cover = sun / wind effect = off/Deet - hard to say still bug you ... maybe not bite

first aid = Can get kits

= clean, gauze, bandaid, safety pin, tweezer, crazy glue for blisters, tape, pills (gravel, Imodium, NSAID)

Brooklin tree care

Today is a Q & A based no Molly's Question posted on Instagram and Facebook about Race Nerves- Check out the instagram questions

Topics Covered:

• The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
• SELF-TALK, how to warm up, how to be social at the race
• Start Line Nerves
• FAMILY: How to deal with kids at the race, spouse racing too!
• The Night Before - sleep, preparing stuff, forgetting stuff worry
• Food and hydration the day before
• The Bathroom Break - too much, not enough, wrong timing
• Morning timing - getting there, perfect warmup and dressing right!

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE iTunes: https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/ RSS/Play Live/Google: http://consummateathlete.wideanglepodium.libsynpro.com/ MP3: DOWNLOAD Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions. This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium. Thanks as always for tuning in. If you're enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca. If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop. Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/ Social and Links

• Peter Post on BANISH Race Nerves on SmartAthlete.ca
• Peter's latest Bike Skills Videos -

Amy Bender - how to sleep - Consummate Athlete Podcast Episode

Brave Athlete - Simon Marshal and Lesley Paterson

Dr. Stacy Sims joins us today to share her experience in altitude, heat and the sex differences in sports training and nutrition. Stacy has worked with many organizations including Clif-Bar, USA Cycling, Standford University and her own company Osmo nutrition. Follow Stacy Sims Get ROAR - By Stacy Sims and Selene Yeager ----------- Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions. This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium. Thanks as always for tuning in. If you're enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca. If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop. Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

John Badessa is a former world-champion BMX racer and Category 1 road cyclist from Rhode Island. He is the creator of CyclingJunk.com, an online cycling marketplace, and Fit2BeSick.com, a site dedicated to preventing athletes from overtraining. Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions. This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium. Thanks as always for tuning in. If you're enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca. If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop. CHECK OUT THE SHOW NOTES and leave a question, comment, complaint or suggestion at: https://consummateathlete.wordpress.com/contact/

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Mia Manganello talks speed skating, cycling, and the Olympics today. As always many pearls to take away from people who have found success in multi-sports and in high-level sport. Mia accomplished both and has a great story. Check out Mia Manganello's Instagram Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions. This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium. Thanks as always for tuning in. If you're enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca. If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop. Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Paul Calandrella joins us today to tell us all about Bike-Packing one of the hottest and growing disciplines in the bike industry. Molly just went on a big trip and has completely changed her view on bike packing ... find out why! Check out REI for Bike Packing Gear Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions. This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium. Thanks as always for tuning in. If you're enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.