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)

Smart Athlete Cyclocross Training Day – Aug 24 2019

Be ready for the first cyclocross races of the year.

come train on the best gravel in Ontario

Join Smart Athlete on Saturday, August 24th in Collingwood/Duntroon Ontario for a 4-hour training session involving both cyclocross skills and gravel endurance training to boost your fitness before cyclocross season.


  • 9am – Warmup – easy shake out to cx location
  • 9:30 – 10:30 – Cx Skills
  • 10:30 to 1pm – Gravel endurance riding (to include some technical sections and climbing)
  • 1-2 pm Lunch at Local restaurant (lunch not included in registration)

Experience Peter’s unique cyclocross skill progression that helps you understand the fundamental movements you need to perform the dynamic skills that are required in cyclocross.

REGISTER HERE – Limited Slots Available

4 hours + a Post-Clinic coffee/lunch at a local restaurant

=> Experience a variety of technical features

=> Practice alongside a like-minded group of riders

=> Get feedback from Professional Coach and Registered Kinesiologist Peter Glassford


Price is $59 + HST f or Current Coaching Clients and $99 for attendees who are not coaching clients

REGISTER HERE – Limited Slots Available

Looking for more Information?

Check out Peter in Canadian Cyclocross Magazine Videos

Check out Peter’s Cyclocross Mounts and Dismounts Course on the Ryan Leech Connection

Questions? Feel free to email

Intervals and the Lap Button


When you start a race, like the young cyclists above are, someone presses a ‘go-button’ on a stopwatch. This may be a high tech ‘laser’ timing system or literally someone pressing ‘start’ on a stopwatch (like this one)

This is an old stopwatch, it says GO!

By pressing start, the athletes in a race will know how long they took to do the race and how that compares to the other athletes in the race and perhaps to their past/future attempts on the same course. They might also press a ‘lap-button’ to divide each athlete’s race up into segments so we could analyze how the race unfolded and how each athlete progressed through the race. Did they fade, or did they get faster?

Use the Lap Button

Most stopwatches, GPS watches, Heart Rate Monitors and Power Meters will have a lap or interval mode and associated settings.

When you train it is important to have a similar pattern of pressing a ‘go-button’ to track your intervals. This might be to divide your warm-up and cool-down from a long endurance ride. It also might be to divide a work interval from a recovery interval during a specific workout or ‘drill’. For many new and intermediate cyclists, this can be a barrier that prevents better workouts and progression of fitness and results.

Garmin says GO!

Using the lap button is not necessarily for your coach. Rather use the lap button so:

1)You can see easily see how long the interval is. Trying to do mental math to figure out where you are in a workout based on the total ride duration is not a great idea generally. Focus on the interval work!

2) You can see your lap power, lap heart rate, lap Speed, lap distance or other metrics that are relevant and helpful to your workout of the day. This is HUGELY motivating. Push to match your last repetition and on *some days* to beat personal bests.

3)You get a sense of ‘game-on’ or ‘race start’ – practice your ‘pre-race routine’ and you may even have some nerves/excitement!

4) You do the work – If you do not use the lap button it is very easy to not do the workout that is assigned. (this seems odd but is VERY common – press lap = DO WORK!)

Apple Says GO!

If you need help with your devices or understanding the importance of intervals and the lap-button please feel free to reach out and book a call or to use the contact page

Q&A – Fueling in Heat, CTL in season, strength and Fading/Pacing in Intervals

Topics Covered in the latest Q&A episode from the Consummate Athlete Podcast. In this episode, we answer questions from Smart Athlete Clients and listeners of the show!

– Fueling in the heat

–¬†Cyclocross bike fit + numb hands¬†

– Fueling after Late night training

– Race season Training Load (CTL) Decrease, Will I lose all my fitness?!?!

– In season strength options

– Is it bad to Fade in intervals (or races?), when to fade when to go steady?