The Average Climber Podcast

Three signs your gut needs some TLC

If weird stomach aches and other gastro issues have you down, this episode is a must-listen. We're talking you through the top three signs that your gut microbiome needs some work. Hint: it probably isn't "just stress" 👀
CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map
LAUREN LINKS:1. Join Lauren's 1:1 Waitlist2. Get on Lauren's newsletter for a chance at FREE COACHING!3. Get the Fast Track Movement Course for FREE!
 
Additional Links:Send Lauren an email and get a sticker for submitting a podcast review!https://www.goodsprayclimbing.com/contactSupport us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com

Ep 67: What is maintenance and how do you do it? in training AND nutrition

As we head into the holiday season, you might be feeling the pressure. Family gatherings, travel, putting lights on the house - you name it. For many climbers, December becomes a month where their approach is a little more low-key. That’s where maintenance comes in - for your training AND your nutrition. In this episode we’re giving you the 411 on what it looks like to maintain. 
CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map
LAUREN LINKS:1. Join Lauren's 1:1 Waitlist2. Get on Lauren's newsletter for a chance at FREE COACHING!3. Get the Fast Track Movement Course for FREE!
 
Additional Links:Send Lauren an email and get a sticker for submitting a podcast review!https://www.goodsprayclimbing.com/contactSupport us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com
 
HYPERTROPHY RESOURCES: 
Is regional hypertrophy predictable?
Research Spotlight: Load-dependent fiber type specific hypertrophy?
Sarcoplasmic Hypertrophy is Real, but is it Relevant?
Donkeys and Elephants: How we got here

Halloween: Fact or Fiction?

On this episode we're discussing the truth around some common Halloween candy tropes, and Caitlin has to weigh in on if she thinks it's fact or fiction. So join in for the fun, and don't be surprised if you learn a thing or two yourself. CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map
LAUREN LINKS:1. Take this quick survey for a chance to win a $25 visa giftcard!2. Join Lauren's 1:1 Waitlist3. Get on Lauren's newsletter for a chance at FREE COACHING!4. Get the Fast Track Movement Course for FREE!
 
Additional Links:Send Lauren an email and get a sticker for submitting a podcast review!https://www.goodsprayclimbing.com/contactSupport us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com

Ep 66: What you THINK is your problem vs. what actually is

This episode is all about misconceptions in training and nutrition. We're giving you the top 10 things climbers assume they're struggling with (and why they're usually wrong). From hamstrings to protein, to power endurance, we're covering a LOT of ground in this episode - strap in.
 
LAUREN LINKS:1. Join Lauren's 1:1 Waitlist2. Get on Lauren's newsletter for a chance at FREE COACHING!3. Sign up here to receive the special edition, private podcast for Sport Climbers!4. Get the Fast Track Movement Course for FREE!CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map
 
Additional Links:VELOCITY PULLS EXPLANATIONhttps://www.youtube.com/watch?v=AuKYiD0_PZg&t=191sSend Lauren an email and get a sticker for submitting a podcast review!https://www.goodsprayclimbing.com/contactSupport us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com

Three ways to strengthen your immune system this fall (with food!)

Cold and flu season are upon us. And you know what will stop you from crushing faster than anything else? GETTING SICK. It sucks. So this week we're bringing you Caitlin's top tips to keep your immune system ready for battle this cold and flu season.LAUREN LINKS:1. Register for Sendsgiving!2. Join Lauren's 1:1 Waitlist3. Get on Lauren's newsletter for a chance at FREE COACHING!4. Sign up here to receive the special edition, private podcast for Sport Climbers!CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map3. Work with Caitlinwww.caitlinholmes.com
 
Additional Links:Send Lauren an email and get a sticker for submitting a podcast review!https://www.goodsprayclimbing.com/contactSupport us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com

Ep 65: The three types of outdoor climber: their struggles + what they need to work on

What type of outdoor climber are you? You're about to find out.In this episode we're discussing the three ways that climbers most commonly interact with climbing outdoors, the struggles these climbers have, and some tips to help you through them. 
Whether you're outside constantly or barely get to touch real rock, you're going to LOVE this episode.
LAUREN LINKS:1. Get details on Sendsgiving!2. Join Lauren's 1:1 Waitlist3. Get on Lauren's newsletter for a chance at FREE COACHING!4. Sign up here to receive the special edition, private podcast for Sport Climbers, launching 9/25!CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map3. Work with Caitlinwww.caitlinholmes.com
Podcast episodes for further listening:
1. Check out episode 33 to learn about seasonally programming your climbing
2. Check out episode 34 to learn more about non-linear programming
3. Check out episode 48 for the 411 on how to plan a year of climbing
 
Additional Links:Submit this form to receive a Podcast sticker!https://docs.google.com/forms/d/e/1FAIpQLSdQ6UFQH5AN9cn5AoYYc911Bz7t6b6iQOQaBSUdtw35w9SOgg/viewform?usp=sf_linkSupport us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com

Sendtember Podcast Ep 1: "what it takes to win a game"

Welcome to episode 1 of the Sendtember Podcast. We're kicking off this 4 part series with the foundations of 5.12 climbing. We discuss- physical metrics of climbers who are redpointing 5.12 and beyond- how to be more intentional with the time you have outside (so you can actually improve)Stay tuned for episode 2, where we'll be digging into the details of the process of projecting.LINKS: 
1. Join the Sendsgiving Waitlist!
2. Endurance Training + Work Capacity 101: Average Climber Podcast Episode 32
3. Power Company Climbing Data
4. Power Company Climbing Finger vs. Pull Strength Heat Map

Ep 64: The difference between running + climbing nutrition, pre-race fueling

If you're a climber who likes running, this one is for you. Pull up to learn about the differences between nutrition for running and climbing, and come along as Caitlin gets Lauren prepped for her first ever trail race!IMPORTANT NOTES: 
1. Lauren misspoke in the episode. The distance of her race was 11K / 6.8 miles (you can check out the course details here) - if you find yourself in Big Sky, we highly recommend running it, it's awesome!2. Episode 1 of the Sendtember Podcast *actually* drops on September 25th! Get stoked!
 
Sign up here to receive the special edition, private podcast for Sport Climbers, launching 9/25!CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map3. Work with Caitlinwww.caitlinholmes.com
LAUREN LINKS:1. Join the Sendsgiving Waitlist2. Join Lauren's 1:1 Waitlist3. Get on Lauren's newsletter for a chance at FREE COACHING!4. Sign up for the FREE Fast Track Movement CourseAdditional Links:Send Lauren an email and get a sticker for submitting a podcast review!https://www.goodsprayclimbing.com/contactSupport us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com

Three Send-tember Nutrition Reminders

As we move into the fall climbing season, you might notice that a few of your outdoor skills are a little rusty. And we bet you're forgetting about this skill in particular: your nutrition.
So stick around for three important reminders from your friendly, neighborhood, outdoor-focused nutrition specialist. This is the nutrition pre-game speech you didn't know you needed.
Sign up here to receive the special edition, private podcast for Sport Climbers, launching in October!CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map3. Work with Caitlinwww.caitlinholmes.com
LAUREN LINKS:1. Join the Sendsgiving Waitlist2. Join Lauren's 1:1 Waitlist3. Get on Lauren's newsletter for a chance at FREE COACHING!4. Sign up for the FREE Fast Track Movement CourseAdditional Links:Send Lauren an email and get a sticker for submitting a podcast review!https://www.goodsprayclimbing.com/contactSupport us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com

Ep 63: The Atomic Elements of Climbing Movement with Kris Hampton

The way we've all been learned about climbing movement feels a little bit like the way you earn badges in the Girl Scouts. You learn a new trick here, add a heel hook there, working on not stamping your feet around and pivoting on your toes - and on and on. The problem? It's all disjointed. Like we're stuffing things into a bag of tricks instead of working towards a unified, sensible understanding of how to move better on the wall. That's about to change. In this episode we're joined by veteran coach and host of the Power Company Podcast Kris Hampton, and we're talking all about the 5 atomic elements of climbing movement. Buckle up and get ready to have your mind blown.Get the course here:The Atomic Elements of Climbing Movement CourseRESOURCES MENTIONED IN THE EPISODE:1. Power Puff Girls Clip2. Sloth monkey drill (SLONKEYS)3. Failure Remix Episode4. Effort Remix Episode5. Matched Breathing Drill
LAUREN LINKS:1. Sign up here to receive the special edition, private podcast for Sport Climbers!2. Join Lauren's 1:1 Waitlist3. Get on Lauren's newsletter for a chance at FREE COACHING!4. Sign up for the FREE Fast Track Movement Course
CAITLIN LINKS:1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now2. Get the free ROCK MAP course now!https://www.caitlinholmes.com/rock-map3. Work with Caitlinwww.caitlinholmes.comAdditional Links:Fill out this Google Form to receive your stickers for submitting an Apple Podcast reviewLINK: https://forms.gle/LaBnWv7sjmKBj2ZC8Support us on Patreon: https://www.patreon.com/averageclimberpodcastLearn more about Plug Tone Audio: www.plugtoneaudio.com