Category Archives — PODCAST

How and What to Post to Training Peaks (training log)

One of the biggest sources of friction in coaching is communication. I have never blamed athletes for this. At best it is clunky to communicate through apps and training devices … but all this is slowly changing as things happen automatically. There are a few newer features and apps I think you should check out from TrainingPeaks.com and HRV4Training.

How did You feel represented by 5-options of smiley, or not so smiley, faces!

This should now pop up in the mobile app and on the website when logging a workout … go with your gut feeling on these ratings. First feelings/thoughts not what you think your coach wants to hear!

RPE … how hard was the workout

You can also rate this after you finish the workout in the workout pop-up window and a slider scale from very easy -> moderate -> All Out!

To Augment your comments – use the Training Peaks Mobile App and ask yourself


Telling your coach (or your future self) what you did on that day, where you rode, who you rode with, how many reps, what strategy/goal did you have, how you felt and any other things that are relevant like gear, stops for lunch, blips in your device files, or saddle sores and other ‘niggles’ that might be important for future injury/illness decisions.

Use HRV4Training to get resting HR, HRV **AND** post ‘metrics’ and ‘annotations’ to Training Peaks

This app is great. It works. It is simple and has been around for ~5 years. I have used it for over 3 years. The data is good and it just requires your smartphone camera and your finger. While HRV and HR is great to have the added bonuses of 1-5 minutes (you choose duration) to meditate each day AND send metrics/comments to your training peaks account to sit with all your automatic training file uploads is HUGE.
Here is the link  to the website: http://www.hrv4training.com/
Link to 2 podcasts with Marco the HRV4Training creator on Consummate Athlete: LINK
Make sure to turn all the metrics on and fill it out each morning – above screenshot shows key spot in HRV4Training APP
This is the metrics window where you, or your coach, can see how you are doing each day.
The annotations (notes) is a huge win for communication if you make  the 2min habit each morning

Was this helpful? Do you have other questions or issues with posting? Let me know!

If you would like to get a TrainingPeaks.com account linked to my coaching account you can do this at this link.

Q & A Podcast August 2018 – How to race two times on a weekend, transition to Cyclocross, Paleo + Vegan Diet

This week we talk about paleo and how it applies if you are a vegan (or does it) + Paleo for endurance athletes (cycling) and more about getting ready for cyclocross season and racing twice in a weekend.


July 2018 Q & A


Cyclocross 16 week Plan to get you ready and all the way through your season -> Get it Here instantly

Community in Sport – why we do it
Next episodes coming up
Q1 – How to Use Paleo Diet/Template with a Vegan or Paleo Diet
Q2 – What is Peter Eating / Paleo for Endurance Athletes
Q3 – How to race 2 days in a row – Mindset and pacing
Q4 – MTB / Road seasons … how to transition to Cyclocross?


3 Podcast Episodes that Will Make You A Better Cyclist

The Consummate Athlete Podcast is a Podcast I run with my Wife, Molly Hurford (theoutdooredit.com)

The show has athletes, coaches, experts and, most importantly, regular people doing a variety of awesome things involving movement.

The goal of the show? To explore new and different ways to move that will make you better at your main sport(s) and a healthier and happier person. We have had parkour, biathlon, xc-skiing, and even dance! But who are we kidding? We are both avid cyclists and many of the people we know and many of the people we dream of talking to are cyclists.

If you want to be a better cyclist try these three episodes first. If you like the show we would love if you subscribe and try a few others that are more out of your cycling ‘safe zone’!

Geoff Kabush – How to be super fast on any bike (and set a beer+pushup record)

Download and notes: http://consummateathlete.wideanglepodium.libsynpro.com/mtb-coffee-sport-development-geoff-kabush

Stephen Seiler on Periodization, Polarized Training Concepts

Download and notes: http://consummateathlete.wideanglepodium.libsynpro.com/polarized-training-hiit-athletic-needs-steven-seiler

Frank Overton – Beyond Sweet Spot Training

Download and notes: http://consummateathlete.libsyn.com/beyond-sweet-spot-frank-overton

Subscribe to the Podcast on Apple Itunes – or – Google Play – or – Follow on Facebook – or – Check out our Webpage

Polarized or Threshold?

A Common Question I get is whether someone should do polarized or threshold/sweet-spot training


I have done several articles on the different types of training individually (threshold, HIIT, Polarized) but to find your own way can be tough. We all want to be part of a ‘camp’ or club (e.g. CrossFit). For training intensity and the organization of training the concept of polarization and threshold are not so opposed in my opinion ( The podcast guests we have had agree with this in general). The important thing is you have a goal, assess where you are now and then progress logically towards that goal by following a plan that you adjust frequently as you respond (or don’t). Many times the mistake is doing moderate training daily (no-off days) versus doing 2 threshold workouts weekly.


Polarized vs. sweet spot 


I think this is ultimately a matter of planning phases of training and making sure easy days are easy, that there are off days and that the interval days are progressing (whether that is ‘threshold/sweet spot’ Or tempo or HIIT/VO2.   Using only sweet spot, or HIIT, every workout (all year) was never really the intended method of utilization but sometimes it is taken as this absolute.


There are several ways to plan/periodize training depending on the athlete and their experience/limiters/goals: 


 a) you may do Vo2/sprints to get going and increase the QUALITY of your training and then your endurance racing approaches then we would become more specific with more tempo/sweet spot work to increase the QUANTITY of work you can do. (this might be called reverse periodization)


 b) to Accumulate ‘fitness’ with a base phase if you have time. Perhaps by using increasing amounts of sweet spot and tempo and some endurance to build your fitness (CTL). Then you can ‘polish off’ that fitness as you specialize/taper to your event, generally with a Vo2/anaerobic/HIIT block ahead of races


  c) You can do a mix of interval types over 7-14 day blocks to keep all aspects maintained and shift the focus slightly as required by limiters/races


I personally like the 3rd option, but I use all three with clients. How we plan this depends ultimately on who you are, where you are coming from and where you want to go ( POINT A -> POINT B )



You could also get a custom plan and get 100% MADE for your goals, schedule, race dates => Apply Here


Any Questions please follow up!

The Perfect Workout


Are your Workouts Perfect?


New cyclists are often frustrated by not being able to do a workout or training plan 100% as laid out. The dirty secret is that the best athletes don’t do 100% of their training, they adjust daily based on their context, things like how they feel, weather, training partners, terrain etc. How you feel today is a big one, not every day is going to be the perfect day where you can max out and set a personal best. A lot of days are tough, a lot of days are just normal. Too often, I see athletes quitting workouts because they faded slightly in their last interval or got tired, or they didn’t meet their best ever workout. An athlete might have a set of 3 x 10-minute intervals at 250 watts, but quit because they did 245 watts, an obvious failure, or is it?

There is no failure, especially when we are looking at small differences (remember no device is 100% accurate, nor can output metrics (wattage) account for daily changes in your body and environment (heat/altitude/gradient/indoors vs. outdoors). A Smart Athlete should focus on the goal for the day and how they can best achieve that on that day. The goal may be a certain time around threshold, a few hard hill repetitions or just an easy (EASY) endurance ride. If the workout or the plan gets too far from your context then that is a great time to talk with your coach or consult with one.

Book a Phone Consult to talk about your Training

I like the phrase ‘Non-Perfect Success’, I doubt I invented it but I associate it with the two below phrases: 

1) 80% is a passing Grade

The workout that is 100% perfect is not worth it and given most workouts do not account for your own personal context (weather, gear, recovery etc) it is likely that 100% perfect is not perfect for you. Get the main idea of your workout, get close to the target, do as much of the laid out week as you can. Adjust for obvious times you can do more because you slept well or got the day off. If you don’t sleep, have a giant saddle sore, or you just feel off.

To adjust try intervals at the low end of the zone, reduce the number of intervals or shorten the ride slightly. The 3 x 10 example in the introduction is actually 98% perfect, but I see athletes frustrated by this lack of ‘perfection’ often. If you have 5 x 4-minute hill intervals 4 x 4 is still in the Vo2 target range, as is 5 x 3.  Do a bit less and come back tomorrow with a smile. This daily adjustment is the advantage of coaching versus a stock training plan, but at all levels, there are decisions that athletes need to make to complete their workouts.

Listen to me talk 80% is a passing grade on Consummate Athlete Podcast

2) 90% of life is showing up (and finishing)

The main tenant of my philosophy is finishing what we start, not just races, but workouts because they are what make for race day success. Plan out your day, your week and your season. I use google calendar, Evernote and training peaks. Incorporate your life/work/family schedules and find the time you can train and sleep and eat and take care of yourself. Show up for life and workouts prepared to do the work. Finish the workout with your best effort for the day, avoid quitting unless there is an emergency.

Finishing today always allows for an adjustment to an easy day tomorrow and gives us a data point in the *FUN* experiment that is your training. If you think you SHOULD quit ask yourself what you are thinking you SHOULD do PERFECT? Take a short break and resume your effort. If you find yourself quitting often circle back on WHY you are training and make sure you are preparing for the day, week and block/season ahead.

Read a post about finding your WHY and Post Event Burnout 

Whatever your goal is and whatever plan you are following make sure you are showing up each day for Non-Perfect Success. Get a great grade but not a perfect one. Leave time to have some fun, sleep enough and take your time (it is YOUR time after all).


This was a recent newsletter. Get the most recent content by subscribing HERE

P.S. Check out the 7-Day Smart Athlete Healthy Kickstart to start working on those off bike factors that help you SHOW UP each day

7-Day Smart Athlete Kickstart To Healthy Living

Are you looking to improve your healthy habits?

Many athletes struggle with off-bike habits that cause weight gain, poor sleep, and recovery. This free 7-day course helps you kickstart those habits.

Latest Consummate Athlete Podcast Episodes

Latest Podcast Episode


Tracey Drews on Training for Masters Athletes – http://goo.gl/TGNf1w
Lia Sonnenburg on Hormones and Naturopathy – http://goo.gl/UW2QaL
Jack Sasseville – How to Golf – http://goo.gl/ciL7Fn
Erin Taylor – How to Yoga (and why!) – http://goo.gl/MqTFjm

Show Notes and Download Links at ConsummateAthlete.com 

Interested in getting training and health information in your email? How about updates on new podcast episodes or news about Bike Skills Session and Clinics ? Easy to subscribe to the Smart Athlete Newsletter ! (thanks !) 

Check Out the Consummate Athlete Podcast

Molly and I have started a podcast.

The Consummate Athlete. (ITUNES)  and the podcast site HERE

We wanted a chance to talk to more awesome people who are doing multiple sports while pursuing new skills and awesome lives!

We also wanted a place we could share our learning from all these awesome people—especially as we adventure around the world and meet more and more people we admire (and secretly want to emulate).

Consummate Athlete Logo

On the podcast, expect to hear ideas for new ways to move, events to try, tricks and ‘hack’s to push your movement and life to new levels.

The name, if you’re wondering, stems from this idea of being the kind of person/athlete who can just jump into any kind of situation, whether it’s a downhill MTB ride, a trail run, an aerial silks class or kite-surfing. She doesn’t need to be great at whatever she’s trying, but we’ve realized that there’s a type of athleticism that focuses on a few key movements that can pave the way to competency (and fun) in pretty much any sport.

When we thought of the idea of a ‘consummate athlete,’ our friend from BC immediately came to mind: he’s a wilderness rescue guy who works 3 days on, 4 days off, and when he’s not in the backcountry making crazy rescues, he’s mountain biking, surfing, hiking, cross country skiing, sky diving, or walking a borrowed dog around a farmers market and having a great time. He’s basically the best guy to vacation with, because whatever activity you want to do, he’s up for it… and can probably give you pointers.

And that’s what we want to be!

That said, we also want to dial it back to the basics. Peter is a pro mountain biker, and Molly has raced multiple types of bikes and triathlon pretty seriously, so we’re test cases with a decent fitness background. But the idea of being a ‘consummate athlete’ to you might mean that you can run with your kids in a stroller to the playground, lift them up to the slide, play on the monkey bars, and jump around a bounce house with them at a party. Because the skills, movements and practices that can take someone with already decent fitness to the next level can also help make someone totally new to exercise and activity quickly gain competency.

Anyway, check it out—the first three episodes are live, featuring a couple of getting to know you interviews with Molly and I (and some cool stuff you didn’t know about us before), plus our first guest, Ryan Leech, the amazing Norco trials rider turned coach/yogi (but still crushing trials).

Also, please let us know what you think and any ideas for improving the podcast (we’re new at this!) or ideas for who to have on the podcast.

The Consummate Athlete Podcast can be found on iTunes or for download for Android and other services.

Show Notes at ConsummateAthlete.com