Consummate Athlete Podcast

Ride Happy, Ride Comfortable Presentation

04 Jun 2022

Contributed by Lukas

Listen to Molly present at an Ontario Cycling event based around her book 'Saddle, Sore' (available on Amazon!)    Download or find links in your fa...

Trillium Running - John Shep

31 May 2022

Contributed by Lukas

John Shep is a teacher, a runner, and a podcaster from Ontario. His podcast is the Trillium Running Podcast and it explores the stories of Ontario's R...

Should You Do Weekly Races

27 May 2022

Contributed by Lukas

We discuss a question about doing weekly bike races. When it makes sense and what to be cautious with.    Download or find links in your favorite Po...

Nutrition and the Body - Shannon O'Grady

24 May 2022

Contributed by Lukas

Gnarly's COO/CPO, holds her P.h.D. in nutritional physiology and is amazingly well versed in all things nutrition and the body. We talked all things e...

Zone 2 Endurance During Pregnancy

21 May 2022

Contributed by Lukas

We discuss a question about riding endurance pace during pregnancy.  Download or find links in your favorite Podcast App (remember to rate and review...

OCR, Iditarod, Eco-Challenge & Pullups - Ryan Atkins

17 May 2022

Contributed by Lukas

Ryan Atkins is a world-class Consummate Athlete! Among his Palmares are the biggest events in Obstacle Course Racing (OCR), The Iditarod Fat Bike race...

Cramping in Races

14 May 2022

Contributed by Lukas

We discuss a listener's question about cramping in ~90minute mountain bike races.   Download or find links in your favorite Podcast App (remember to ...

Running on Veggies - Lottie Bildirici

10 May 2022

Contributed by Lukas

Lottie Bildirici is an athlete, blogger, recipe developer, and Holistic Health Coach. Her website and blog, Running on Veggies, share delicious recipe...

Race if You Are Going to Race

06 May 2022

Contributed by Lukas

We discuss a common question about adding races, 'training races' and race nerves. Peter discusses his rule of thumb 'race if you are going to race' f...

Finding Community in New Sports - Verena Pelletier

03 May 2022

Contributed by Lukas

Verena Pelletier discusses finding community in new sports. She is a boxing and pilates Instructor from Vancouver and the Community Coordinator for RY...

Spring Cleaning Your Cycling Equipment

29 Apr 2022

Contributed by Lukas

We apply the concept of 'spring cleaning' to your sports gear today. One of our big concepts with Consummate Athlete is preparation and organization. ...

No Winter Maintenance - Bike Packing - Matt Kadey

26 Apr 2022

Contributed by Lukas

Matthew Kadey is a writer, R.D. and the designer of many of Ontario's bike packing routes. He returns to talk about riding bikes for many days. We cov...

What to Do When You Can't Do Your Workout

23 Apr 2022

Contributed by Lukas

We discuss 6 strategies to think about when you can't do a workout exactly as your plan suggests! This is one of the most common questions we get and ...

Starting Mountain Biking - Kristen Bonkoski

19 Apr 2022

Contributed by Lukas

Kristen Bonkoski shares ideas for helping new riders enjoy cycling. Kristen works with Rascalrides, a community of families who bike, and FemmeCyclist...

How to Feel Less Nervous About Early Races.

15 Apr 2022

Contributed by Lukas

We discuss questions about nerves as a new cycling race season starts   Download or find links in your favorite Podcast App (remember to rate and rev...

Gravel Racing & Dachshunds - Alexey Vermeulen

12 Apr 2022

Contributed by Lukas

Professional Cyclist Alexey Vermeulen discusses the upcoming Gravel Season where he will be racing in the Lifetime GrandPrix series for the Jukebox Cy...

When to Walk Your Bike in Offroad Races

08 Apr 2022

Contributed by Lukas

Today we discuss a listener question about when to walk a bike in offroad rides and races (in the name of pacing). We discuss this tactic and the nuan...

Hyper-Processed Foods, Plant Based & High-Cal Bottles - Nigel Mitchell

05 Apr 2022

Contributed by Lukas

Nigel Mitchell is a Dietician and Chef whose career has spanned from NHS patients through to Olympians and Professional Cycling. He returns for the se...

Warming up for Mountain Biking

01 Apr 2022

Contributed by Lukas

Today we discuss a listener question about warming up for mountain bike racing.  Download or find links in your favorite Podcast App (remember to rat...

MTB & Gravel Tires, Inserts & Plugs - Geoff Kabush

29 Mar 2022

Contributed by Lukas

Geoff Kabush is a Professional Bike Racer who continues to race and place on podiums around the world in a variety of disciplines. He shares his knowl...

Fueling Ultra - What and How to Carry race nutrition

25 Mar 2022

Contributed by Lukas

We answer a question about fueling and hydration in an Ultra Run (also applies to many bike races). We discuss how to plan how much you carry, what to...

Purpose Over Goals - Matt Dixon

22 Mar 2022

Contributed by Lukas

Molly interviews Matt Dixon of Purple Patch Fitness about goals, purpose, triathlon and training at a busy endurance athlete.   Download or find link...

Returning to Training After Illness

18 Mar 2022

Contributed by Lukas

We discuss a question about returning to training after illness. Do you get right back in? Test the legs right away? or take it slow? To skip days or ...

Girls Gone Gravel - Kathryn Taylor & Kristi Mohn

15 Mar 2022

Contributed by Lukas

The creators of the 'Girls Gone Gravel Podcast' Kathryn Taylor & Kristi Mohn join us to discuss gravel cycling, Unbound, tips for first-time racers an...

Cycling for Running - Training for two sports

11 Mar 2022

Contributed by Lukas

Today we discuss a question about how to use Cycling for Running and how the two sports may or may not fit into the year.    Download or find links ...

Elite Performance Science for Everybody - Gary McCoy

08 Mar 2022

Contributed by Lukas

Gary McCoy is a performance evolutionist who hosts the Human Kinesome Project Podcast. He is a Sports Performance Practitioner, living at the intersec...

Migraines and Cycling - Jess McWhirt

04 Mar 2022

Contributed by Lukas

Jess McWhirt shares her experience training for cycling while experiencing migraines.  Follow writer Jess McWirt on Instagram Download or find links ...

Power To Weight

01 Mar 2022

Contributed by Lukas

Today we discuss a question about the effect of added weight on climbing speed and more globally about the Power:Weight ratio. Bodyweight can be a dif...

Training Through Upper Body Injury

25 Feb 2022

Contributed by Lukas

Today we discuss a question about training with an upper-body injury.  Download or find links in your favorite Podcast App (remember to rate and revi...

Boxing, Power-Meters w. All-day Everyday Athlete Erin Eastick

22 Feb 2022

Contributed by Lukas

Engineer and fitness instructor Erin Eastick discusses being an 'all-day, everyday athlete' in this wide-ranging conversation.    Download or find l...

Outlaw 100 Mile Trail Race Debrief w. Molly Hurford

18 Feb 2022

Contributed by Lukas

Molly tells us about her first 100 mile Trail Run Race! It was the Outlaw 100 Mile Trail Race in Oklahoma and she won, setting the overall course reco...

Night Shift - A Doctor's Personal Journey - Jim Slauson

15 Feb 2022

Contributed by Lukas

Jim Slauson, M.D, returns to discuss how he has personally navigated working the night shift as an emergency room Doctor. Jim has done night work excl...

Adventure Cycling with Cartoonist - Tegan Phillips

08 Feb 2022

Contributed by Lukas

Cartoonist and cyclist Tegan Phillips whose cartoons are both inspiring and insightful. She has done many massive rides and races including an 11,000k...

Cyclocross Worlds, Off-Season Training & Zones

01 Feb 2022

Contributed by Lukas

We discuss 2022 Cyclocross Worlds in Fayetteville, Arkansas. We also discuss a few listener questions around training zones, training in the off-seaso...

Time Zones & Social Jet Leg - Dr. Amy Bender

24 Jan 2022

Contributed by Lukas

Dr. Amy Bender returns to talk about Time-Zones and Social Jet Lag. Learn more about how variability in your sleep schedule is important in additional...

When Metrics become Goals + Zones + Resolution Check in

18 Jan 2022

Contributed by Lukas

This episode discusses the danger of paying too much attention to things like TSS, CTL, and weight, especially in the short term. We discuss how and w...

Fitting Long Backpacking Trips into Life - Kendra Allenby

11 Jan 2022

Contributed by Lukas

Kendra Allenby is a cartoonist living in New York who loves a good thru-hike. Most recently, she did a solo hike of the Continental Divide Trail.   ...

What to Do with Low Motivation + Session RPE

04 Jan 2022

Contributed by Lukas

We discuss a recent Twitter conversation when motivation decreases and how recording a Session RPE (How hard was that workout?) can unlock better perf...

Fueling Your Training, Body Image, Overtraining - Alex Coates

28 Dec 2021

Contributed by Lukas

Alexandra Coates is a retired ITU elite triathlete, a triathlon coach, and a Ph.D. candidate in exercise physiology. She returns to compare Overtraini...

Enjoying Holidays & Goals for the New Year

21 Dec 2021

Contributed by Lukas

Healthy holidays, Goal Setting tips, values, dealing with uncertainty, and, of course, resolutions on this week's episode.    This episode is broug...

I Can! - Mental Fitness - Josie Perry

14 Dec 2021

Contributed by Lukas

Dr. Josephine Perry is a chartered psychologist. We discuss setting goals, perfection, bravery, and more!   Her new book is available now:  I Can: T...

Challenges, Cold Weather Training, and Long Cyclocross Run-ups

07 Dec 2021

Contributed by Lukas

Listener questions: How to approach holiday challenges like the Rapha Festive 500, how to dress for cold-weather training, and how to prepare for a lo...

Hitting Play, Not Pause: Selene Yeager on Menopause

30 Nov 2021

Contributed by Lukas

Author Selene Yeager discusses menopause on her podcast 'Hit Play, Not Pause' and her upcoming book with Stacy Sims called 'Next Level'    SUPPORT T...

Trailer For Consummate Athlete Podcast

24 Nov 2021

Contributed by Lukas

Learn more about the Consummate Athlete Podcast  Visit us at www.ConsummateAthlete.com for more

Training Camps, Blood Work & Therapy

23 Nov 2021

Contributed by Lukas

We discuss a listener question about training camps, We also discuss some blood test results we just got back from InsideTracker (they were far from p...

The Cyclist's Cookbook - Nigel Mitchell RD

16 Nov 2021

Contributed by Lukas

Nigel Mitchell RD has been a Team Chef for Pro Tour Cyclists, Olympians and as a Registered Dietician, his career has included providing nutritional s...

Picking Big Scary Goals, Testing and Shift Work

09 Nov 2021

Contributed by Lukas

We discuss Consummate Athlete Listener and Client questions this week - How big should your big Scary Goal be? Should you get tested and how to train ...

Hope, Grief and Endurance - Emily Chappell

02 Nov 2021

Contributed by Lukas

Cyclist and Memoirist Emily Chappell discusses going from a courier to an ultra-endurance cyclist. Topics include body image, competition, being prese...

Bad Races, Big Goals, Specific Strength and 'just' 10% more

25 Oct 2021

Contributed by Lukas

We discuss your questions this week including adding 'just' 10% more to what you are doing to get better, How to set big goals (that aren't too big) a...

Quantifying Nature - Jared Hanley

19 Oct 2021

Contributed by Lukas

We discuss how/why we might quantify the quality and quantity of our time in nature with Jared Hanley of Nature Quant.  https://www.naturequant.com/b...

Training while Coaching, Track Cycling w. No Track, Missed Long WO

12 Oct 2021

Contributed by Lukas

In this episode, Molly and Peter discuss your questions. Thanks for submitting your questions - please keep them coming via DM on Instagram, Twitter o...

Energy Bars & The Last Best Ride - Jess Cerra

05 Oct 2021

Contributed by Lukas

Jess Cerra (@JessCerra) is Vice President, Product & Community Dvlpmt @jojebar | @therealsaltstick . We talk to her about The Last Best Ride, riding ...

Get Started or Return to Cyclocross

28 Sep 2021

Contributed by Lukas

This week we discuss cyclocross racing a combination of road and mountain bikes that require riders to dismount and run several times over a short lap...

From Medals to Gravel & More Kids on Bikes - Mari Holden

21 Sep 2021

Contributed by Lukas

2000 Olympic Silver Medalist and World Champion Mari Holden joins us to discuss how cycling has changed for her as she has gotten older and how she ha...

Learning from MTB Worlds & Crewing for 900km Bruce Trail FKT

14 Sep 2021

Contributed by Lukas

We discuss the last few weeks of coaching at MTB worlds for Team Canada and crewing for Karen Holland's record-setting FKT run on the 900km Bruce Trai...

Heat Acclimatization & Humidity w. Exercise Physiologist Chris Minson

07 Sep 2021

Contributed by Lukas

Chris Minson is a professor of human physiology. He studies exercise physiology, women's health, heart health and thermoregulation at the University o...

Outdoor Testing and Multi-Sport Coaches

31 Aug 2021

Contributed by Lukas

Today we discuss whether to test indoors or outdoors for cycling or running? We also discuss why some coaches might not like cross-training or why the...

From Snowboards, Spinning & DJ mixes - Joanna Magik

24 Aug 2021

Contributed by Lukas

Joanna Magik is a dj, producer, creative director & everyday athlete. She has raced downhill mountain bikes and snowboards and has been a TV host for ...

Discomfort is Not the Enemy

18 Aug 2021

Contributed by Lukas

This week we discuss how you can get better at dealing with discomfort during your training so that you are ready to face challenges in racing, hard r...

Post-Race Review - First Races Back

10 Aug 2021

Contributed by Lukas

Today we discuss how you can review your race after it is complete. How do learn from the race and appreciate the things you did well?  Show Sponsor:...

Sponsorship - Cait Dumas

06 Aug 2021

Contributed by Lukas

Cait Dumas of Champion Systems discusses the state of sponsorship and how individual athletes can create effective privateer programs.  Check out Cha...

Mental Performance & Self Awareness - Amy Bell

03 Aug 2021

Contributed by Lukas

Amy Bell is a Mental Performance Consultant. We discuss mental performance in sport/life, Meditation, exercises for your mental training and practic...

Can You Crosstrain While Peaking for a Race?

26 Jul 2021

Contributed by Lukas

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!)...

Race Day Nerves, Filtering Water & Race if You are Going to Race

19 Jul 2021

Contributed by Lukas

Listener questions about filtering water for long adventures, How to deal with race nerves (or first race back nerves) and Peter's concept of 'race if...

Mountain Sport and Wool Connoisseur - Bonie Shupe

13 Jul 2021

Contributed by Lukas

Bonie Shupe discusses how she does so many different sports and how wool enhances her consummate athlete lifestyle.      Show Sponsor: InsideTracke...

Running Killarney La Cloche Trail Debrief

06 Jul 2021

Contributed by Lukas

The ~76km La Cloche Silhouette trail is in Killarney Provincial Park in Northern Ontario. We ran it in late June  2021. This episode discusses the pr...

Mental Performance - Val Hadd

01 Jul 2021

Contributed by Lukas

Val Hadd, a mental performance consultant who works with Cycling Canada, including para-cycling. We discuss Motivation, Confidence, focus and using me...

Breaking The Stress Cycle - Andrew Bernstein

22 Jun 2021

Contributed by Lukas

Andrew Bernstein discusses how we can learn to gain insight into our stressful thoughts and break out of the stress cycle to become more resilient. ...

Sports Nutrition & Blood Markers - Stevie Lyn Smith

17 Jun 2021

Contributed by Lukas

Stevie Lyn Smith is a board-certified specialist in sports dietetics, she also has worked with many other populations providing medical nutrition ther...

Ambition and Balance - Becky Kane

15 Jun 2021

Contributed by Lukas

Becky Kane is an editor at Todoist joins us to talk about getting your tasks done. We cover calendars, to-do lists, productivity and the biggest mista...

Peaking at 40 - Dr. Marc Bubbs

08 Jun 2021

Contributed by Lukas

Dr Marc Bubbs is a naturopathic doctor, performance nutrition lead for Canada Basketball. His latest book Peak40 looks at the strategies you can use t...

Bulletproof Basics - Bike Skills - Ryan Leech

04 Jun 2021

Contributed by Lukas

Ryan Leech was a Professional Trials rider who traveled the world performing. He now runs RL Online Mountain Bike Skills Coaching, a website you can j...

Best Trail Running Tips - Hilary Spires

01 Jun 2021

Contributed by Lukas

Hilary Spires returns to the show to talk about Trail Running Tips. Ranging from pacing and technical running to mindset around walking and paces. No ...

Does Yard work count as training & Lessons from Long Runs

25 May 2021

Contributed by Lukas

Today we review Molly's recent long-run challenge (100km) plus a few listener questions about how to persist when you typically train with a spouse wh...

Women's Cycling Nutrition - Anne Guzman - Bonus Ontario Cycling Episode

21 May 2021

Contributed by Lukas

Anne Guzman joins Molly to discuss the intricacies of women's cycling nutrition and physiology. Topics include: what is good nutrition? Eating for al...

Paracycling and Sports Physiology - Keely Shaw

18 May 2021

Contributed by Lukas

Keely Shaw is a Paracyclist for the Canadian National Team and a PhD Candidate in Exercise Physiology. She discusses her research into pandemic trends...

4Cs - Confidence, Community, Cross-Training & Consistency

11 May 2021

Contributed by Lukas

Today we talk about the 4-Cs - Confidence, Community, Cross-Training & Consistency and how you can use them as guidelines for your training and decidi...

Mother's Day Special - Lori Nedescu

06 May 2021

Contributed by Lukas

Lori Nedescu: Elite cyclist and runner and Registered Dietitian returns to discuss pregnancy for our Mother's Day Special!   More About Lori - https...

Mother's Day Special - Sonya Looney

06 May 2021

Contributed by Lukas

Sonya Looney: Mountain biking badass, host of the Sonya Looney Show & Mindset Academy creator returns to discuss motherhood for this Mother's Day Spec...

Mother's Day Special - Catharine Pendrel

06 May 2021

Contributed by Lukas

Catharine Pendrel: Olympic MTB racer and bronze medalist in 2016, former World Champion & new mom joins us to talk motherhood ahead of attending the f...

Ultra Running & Training Smart - Dylan Bowman

03 May 2021

Contributed by Lukas

Dylan Bowman is an ultra-runner for Red Bull and The North Face. Learn about Red Bull's Wings for Life World Run  Follow Dylan Bowman on Instagram ht...

Heavy Carries, Walking and Dan John

27 Apr 2021

Contributed by Lukas

Strength Coach & Author Dan John discusses Strength, Walking, Heavy Carries, Peaking. We also discuss his training and body composition changes for an...

Return to Jumping - Dr. Mark Rocca

23 Apr 2021

Contributed by Lukas

Dr. Mark Rocca is a Chiropracter in Barrie, Ontario. He returns to the show today for an episode discussing exercises to help someone return to jumpin...

Spring Reset

20 Apr 2021

Contributed by Lukas

The changing of the seasons is a good time to recover, reflect, reorganize - we talk about this today! www.consummateathlete.com for Show Notes, posts...

How to Take A Stand - Kathryn Bertine

13 Apr 2021

Contributed by Lukas

Author, Activist and Professional Cyclist Kathryn Bertine shares stories from racing and advocating for equal pay for women in road cycling and the cr...

Recovery Days & Rides - Who, What, Why

06 Apr 2021

Contributed by Lukas

Recovery Days, Recovery Rides do you do them? Today we discuss listener questions and a few of the questions Peter had during a recent presentation on...

Why Success Isn't Everything - Chris Strasser

30 Mar 2021

Contributed by Lukas

"Success is a Lousy Teacher" - Chris Strasser is a 6 time Race Across America winner. He has competed in numerous ultra-distance events including 24 h...

First Races Back & Time Trial Starts

27 Mar 2021

Contributed by Lukas

We discuss a few listener questions around returning to racing in 2021. Handling first race nerves, the time away and the TT starts.  Have a Question...

Habits, Routines, Run Walk & Weight Loss - Colleen Hurford

23 Mar 2021

Contributed by Lukas

Molly interviews her sister Colleen Hurford about the changes she made that have led to a significant change in her overall health and well being.   ...

Writing, Goal Setting & Habits - Molly Hurford

16 Mar 2021

Contributed by Lukas

To mark the 5 year anniversary of this podcast Peter interviews Molly - they discuss several questions from listeners, how she became an author and jo...

Mindset - Sonya Looney

09 Mar 2021

Contributed by Lukas

Sonya Looney has made a career out of racing her bike in extreme events that challenge even the most resilient athletes. Today we look at how you can ...

From Triathlon to Marathon Race Director - Ian Fraser

02 Mar 2021

Contributed by Lukas

Ian Fraser is the race director for the RunOttawa Marathon. He shares stories about the triathlon and the challenges of running one of the largest run...

Relative Energy Deficiency - RED-S - Alex Coates

23 Feb 2021

Contributed by Lukas

Alexandra Coates is a retired ITU elite triathlete, a triathlon coach, and a PhD candidate in exercise physiology. Alex is now in her 4th year of her ...

How to Help a Friend or Spouse Become more Active

16 Feb 2021

Contributed by Lukas

Have you tried to help your spouse, friend, or family member get active? Perhaps you have tried to train together in the same sport or you desire to s...

Training in the Heat - Dr. Stephen Cheung

09 Feb 2021

Contributed by Lukas

Dr. Stephen Cheung discusses how heat, dehydration, and cold affect our performance. We discuss some of the intricacies around dehydration, how you ca...

Coaching, Bike Skills, and Health - Interview with Peter

02 Feb 2021

Contributed by Lukas

With the passing of our 300th episode, we thought it would be a good chance to reintroduce ourselves to you! For inspiration, we go through some quest...

Riding through every State - Keith Morical

26 Jan 2021

Contributed by Lukas

Keith Morical, is 60 years old and he completed a record-breaking journey across the United States. 48 continental states in 31 days, with almost no r...

The Athlete's Guide to Sponsorship

25 Jan 2021

Contributed by Lukas

This short episode discusses the course 'The Athlete's Guide to Sponsorship' by Molly Hurford, available now on PROKIT.com Read more about the course:...

Why You Need Bad Workouts

19 Jan 2021

Contributed by Lukas

Do you have bad workouts? We discuss consistency, learning, and pushing your limits. Re-framing your workouts as experiments will be helpful for any a...

Concussions - Conor P Collins

12 Jan 2021

Contributed by Lukas

Conor P Collins joins us to discuss Concussions - what they are, different ways they are treated and best practices before and after they occur.   To...