The Average Climber Podcast

Signing Off for Our Holiday Deload

Welcome to the one episode of the year where we officially prescribe doing less. Join us for a very Average year-in-review, complete with triumphs, what we're each celebrating, and reminders going into the holiday season.
We’re pressing pause for a bit, but we’ll be back in 2026 with more climbing nonsense, hot takes, and unsolicited beta.
In the meantime, our one holiday request is this: please leave us a review!!! If we read your review on the podcast, we'll send you a sticker! And isn't that just merry. 
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Top Three Holiday Nutrition Tips

What if your holiday season was free of nutrition drama? That's what we want for you, so we're bringing you our top tips on nutrition - holiday season edition. Whether you've got a challenging relationship with sugar cookies or you just hate feeling "off" because of major changes to your diet during the holidays - this episode is for you.
LINKS: APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnovBook an Intro Call with Caitlin!https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?s=660ad849d02bd34a38dcf798
Join Caitlin's Newsletter
https://mailchi.mp/caitlinholmes/newsletter-bingo-signup
Join Lauren's Newsletterhttps://www.goodsprayclimbing.com/training-plan-makeover
Get on the wait list for The Crew!https://www.goodsprayclimbing.com/crew-wait-list-november-25GET YOUR STICKERhttps://forms.gle/qDenGJTAd5Qmspyz7

Ep 85: Ski Training 101 with Coach Shannon Smith

Yep. You read that right - we're covering SKI TRAINING on this week's episode. Because we know that for some of you, part of being an average climber is being an average skier too. KIDDING!!!
Anyway, we are so happy to welcome Ski Coach Shannon Smith to give us the 411 on all things ski training. Shannon worked with alpine ski racing teams for over a decade before pivoting to start her own Ski Coaching business in 2020. Shannon has grown Range Fitness to a full staff of coaches and that has helped thousands of athletes from around the world. We are so lucky to have her on the pod! You're about to ski prep like you never have before.CONNECT WITH SHANNON!website: www.rangefitness.comIG @range.snowfit: https://www.instagram.com/range.snowfit/
 

Top 3 Holiday Training Tips

For many climbers - the holiday season means more on our plates. More gatherings, more to-dos, more hosting, perhaps more tough feelings, and less time for training. So in this episode we're giving you our top 3 tips for navigating the holiday season with intention and bad-assery.⚠️ P.S. We're releasing this episode NOW.... because 3 days before December starts is *probably* too late!
LINKS: APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnovBook an Intro Call with Caitlin!https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?s=660ad849d02bd34a38dcf798
Join Caitlin's Newsletter
https://mailchi.mp/caitlinholmes/newsletter-bingo-signup
Join Lauren's Newsletterhttps://www.goodsprayclimbing.com/training-plan-makeover
Get on the wait list for The Crew!https://www.goodsprayclimbing.com/crew-wait-list-november-25GET YOUR STICKERhttps://forms.gle/qDenGJTAd5Qmspyz7
RESOURCES:Lauren's Favorite Kettlebell Complexes:- Turkish Get Up 3 Press Complex (advanced)https://youtu.be/6jq88rJmFSY
- Swing Press Lungehttps://youtu.be/_kLI-IOL0YQ
- Tres-Cinco Complexhttps://www.youtube.com/watch?v=XBION5kQhJ8IG REEL - V Point Session 101https://www.instagram.com/reel/DNn-rKvvMYy/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
De-training research:
https://www.strongerbyscience.com/research-spotlight-detraining/https://www.strongerbyscience.com/detraining/
 

Ep. 84: The Rules you Can Break in your Training and Nutrition

Rules can make decisions easier. Rules can keep you safe. But rules can also be so rigid that you leave progress on the table. In this episode we're showing you which rules you can break, and why. From performance seasons, to food morality, and when to do what training sessions - if you get worried about doing things "right", this episode is about to bring you some serious relief.LINKS: APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnovBook an Intro Call with Caitlin!https://my.practicebetter.io/#/5ee7f9332a982306fcce6ca4/bookings?s=660ad849d02bd34a38dcf798
Join Caitlin's Newsletter
https://mailchi.mp/caitlinholmes/newsletter-bingo-signup
Join Lauren's Newsletterhttps://www.goodsprayclimbing.com/training-plan-makeover
Get on the wait list for The Crew!https://www.goodsprayclimbing.com/crew-wait-list-november-25GET YOUR STICKERhttps://forms.gle/qDenGJTAd5Qmspyz7

Four Signs it's Time to Pivot

If climbing has been feeling a like a box cheez-its that have been in the pantry too long - this episode is for you. Because having a stale relationship with climbing - well, it could be better, ya know? So in this episode we're breaking down four signs that it might be time to pivot your approach. If this title jumped out at you - that's your first sign that you need to give this a listen. 
APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnov
Join Caitlin's Newsletter
https://mailchi.mp/caitlinholmes/newsletter-bingo-signup
Join Lauren's Newsletterhttps://www.goodsprayclimbing.com/training-plan-makeover
Get on the wait list for The Crew!https://www.goodsprayclimbing.com/crew-wait-list-november-25
APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnovGET YOUR STICKERhttps://forms.gle/qDenGJTAd5Qmspyz7

Ep 83: All things granite with Kris Hampton, "granite is a rental car"

Granite has shaped climbing history — from Yosemite to crags around the world. In this episode, we’re joined by coach Kris Hampton of the Power Company Podcast to unpack why granite feels so damn hard, how to get better at it, and what makes it such a cornerstone of climbing. 
LINKS + RESOURCES:Granite Edge from Nature Climbinghttps://natureclimbing.com/products/stone-hanger-1?srsltid=AfmBOooMlRoLZuMOTsK6t58u95nNftWMPsn35bbkfmw8g9marvDiJvKy
Footholds - Resistorshttps://www.powercompanyclimbing.com/store/p/resistors?aff=11Wrist Wrench:
https://www.armassassinstrengthshop.com/products/axle-wrench
note from Kris: My favorite is 2 3/8 with the 3 hole bar and standard texture grip. The bar doesn’t fit a regular carabiner but I like the way it rolls better than the d ring version.
 
Karlos Nasar video - training session overview: 
https://www.youtube.com/watch?v=hZsq1rlBsmQ
Check out Kris and the Power Company Teamwww.powercompanyclimbing.com
For more information on hangboarding, check out episodes 13 & 14 of this podcast._____
Join Caitlin's Newsletterhttps://mailchi.mp/caitlinholmes/newsletter-bingo-signup
Join Lauren's Newsletterhttps://www.goodsprayclimbing.com/training-plan-makeover
Get on the wait list for The Crew!https://www.goodsprayclimbing.com/crew-wait-list-november-25
APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnovGET YOUR STICKERhttps://forms.gle/qDenGJTAd5Qmspyz7
 

Stop Bonking: Using Micro-fueling for Steady Energy

If eating a whole meal at the crag isn't your style, or you feel like energy during big climbing sessions really starts to slip, then you need to listen up.In this episode, we're giving you a bite-sized lesson in micro-fueling. BON APPETIT! 🤌🏻
Join Caitlin's Newsletterhttps://mailchi.mp/caitlinholmes/newsletter-bingo-signup
Join Lauren's Newsletterhttps://www.goodsprayclimbing.com/training-plan-makeover
Get on the wait list for The Crew!https://www.goodsprayclimbing.com/crew-wait-list-november-25
APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnovGET YOUR STICKERhttps://forms.gle/qDenGJTAd5Qmspyz7

Ep 82: How to Solo Boulder Outside with Chelsea Murn

Chelsea Murn is no stranger to solo bouldering. In fact, she was alone in the woods for many of the hardest boulders she's ever done (and she's racked up a few V10s in her day).
Many climbers struggle to get outdoors as often as they'd like - and part of that struggle comes from coordinating with climbing partners. Enter - SOLO BOULDERING. In this episode we cover- the risks you take when bouldering by yourself- building self-trust- Chelsea's favorite gear recs- and more!RESOURCES: - Chelsea loves Organic Pads https://organicclimbing.com/collections/crash-pads- Lauren + Caitlin are big fans of Send!https://www.sendclimbing.com/collections/crash-padsChelsea on Pretty Hate Machine
https://www.instagram.com/p/DB2EAKUTNcI/?img_index=3&igsh=aGZqd3l5MW50ODh2
 
_______________________________
Join Caitlin's Newsletterhttps://mailchi.mp/caitlinholmes/newsletter-bingo-signup
Join Lauren's Newsletterhttps://www.goodsprayclimbing.com/training-plan-makeover
APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnovGET YOUR STICKERhttps://forms.gle/qDenGJTAd5Qmspyz7

CASE STUDY: Climbing V9 through Chronic Illness

We've got a NEW episode style for you - case studies! Where we talk about real clients making real progress. This week we're talking about Caitlin's client, who was suffering with ulcerative colitis (if you aren't familiar with it - think EXTREME inflammatory gut problems). We discuss:- how Caitlin helped Jack reintroduce foods back into his diet- getting Jack enough energy to be able to train and climb outside again- how he healed, recovered and climbed his second V9! Join Caitlin's Newsletterhttps://mailchi.mp/caitlinholmes/newsletter-bingo-signup
Join Lauren's Newsletterhttps://www.goodsprayclimbing.com/training-plan-makeover
APPLY FOR 1:1 COACHING WITH LAURENhttps://usv2nrx1n1p.typeform.com/to/vFaAWnovGET YOUR STICKERhttps://forms.gle/qDenGJTAd5Qmspyz7