Month: August 2019

Nutrition for multi-day events + hydration

The latest Consummate Athlete podcast goes into details about fueling for multi-day track, charity and similar events where you have to be ready to ride for many days but you also must deal with stoppages and different patterns in riding and food.

What have you done? What are your goals?

One key is that most people have an experience to draw on (their ‘point A’ that you know worked to some degree for you. Take that information and refine it in your training. Practice the specific event fueling and intensity and duration.

If you are very far from the ‘norms’ then you can ease your way towards those *IF* you are not getting the results you would like. If you are happy how you are performing then there is no need to go towards the ‘studies’ which often deal with elite/peak performers

Check out the show notes for links to position stands to read more about options in nutrition. and listen on this page or download with the below links/player.

Updated Plan: 16 Weeks through Cyclocross Season

This popular plan has been updated and tweaked to better suit the busy, adult cyclocross racer who balances family and work with a busy cyclocross calendar.

16 Weeks of Cyclocross Workouts delivered instantly in Training Peaks for $39

This plan is best applied during the summer so you have time to train before adding in races.

It includes direction on off days, how to add and plan your races and some thoughts around the technical aspects of cyclocross and how to build them into your rides and specific workouts.

Training Plan – 16 weeks of training for your Cyclocross Preparation and through race season.

The Generalist Athlete – Try new things

I was quite excited to have David Epstein on the Consummate Athlete recently to talk about his new book Range (which you can get here).

Does your running and hiking help in mountain biking?

His latest book looks at whether being a generalist with a varied background is better than being a specialist with a deep understanding and experience in subject, sport or career field.

As with all things it very much depends on what you want to do. In closed sports and extremely specialized applications (think chess and dental surgery) the specialists are very important, are needed and thrive! But for areas that are developing, need new innovation or that are not as closed and predictable as golf, it may be beneficial to have a varied background.

Would using BMX/MTB flat shoes to practice cyclocross help your mounts and dismounts?

What does this mean for you as an endurance athlete? To me, this means that as Smart Athletes we can be looking to the other cycling disciplines to learn new skills and using things like strength training, yoga and cross-training to build out our toolbox. Cornering, aero and group riding skills transfer to mountain biking and jumping, balance and spatial awareness from BMX transfer back to the road or track (especially if you need to hop a curb or make a sudden movement)

Check out the episode below or see the show-notes and download links on

How Do You Choose Supplements?

In the below episode of the Consummate Athlete Podcast, we discuss 3 topic areas from listener questions. Supplements, Plateaus and Post-Workout meals for busy people.


One of the big topics we cover is based on 4-5 specific questions in the direction of, “should I take this supplement” and/or “What do you think of ‘x’ supplement”.

Rather than talking about specific supplements we try to work through some of the considerations we need to make before spending money and time on something.

Check out the episode show notes on for more links/resources

  1. is it proven to work? Is it proven to work for an athlete like me (goals, ability)? Is there a chance it will not have a positive effect on you?
  2. Do you have a planned outcome and duration of use and know the amount/dosage? (ie. see improved Iron levels after supplementation confirmed with a blood test)
  3. Is it banned in your sport? (or could it accidentally have things that are)
  4. Is the source Rebuatable? Are you paying for what you think you are and is it in the proven amounts? Is it possibly contaminated?
  5. What are possible side-effects and/or drug interactions with other things you take for health/illness/medical conditions (ie. birth control, anti-depressants, blood pressure meds, etc)