The Average Climber Podcast

Episode 33: ”Wherever! Whenever!” How to approach your training and nutrition with a seasonal mentality

For some climbers - especially those who participate in multiple climbing disciplines - it can be tough to manage expectations. It might feel like you're supposed to be good at everything all the time. Or that you should be able to perform your best constantly. And that any nutrition strategy you adopt should be something you stick with forever and always. Perhaps that's working for you. Or perhaps this feels like a treadmill you can't get off of. If these struggles sound familiar then this episode is a must-listen. It turns out that there's a more sustainable way to approach your climbing training and nutrition. Enter, seasonal programming. And if you're looking for a more sustainable approach to training - get excited because Good Spray is coming out with upgraded programming this June. But to make these as helpful as possible - we need your feedback. Fill out the survey below for a chance to win a free training plan!https://docs.google.com/forms/d/e/1FAIpQLSdr6zkF2t_Y496pVJ0FVpj-B8lrJyX6SEcQC9Yn1B7N8MTtqg/viewform
Whether you’re training this summer or going all out on projects, your nutrition shouldn’t be what holds you back. Apply to work with Caitlin this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots.Link: https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-source
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

SNACK BREAK: 12 week endurance progressions for boulderers and sport climbers

A continuation of our previous episode on endurance, we're digging into some more details about what endurance progression can look like over a 12 week training cycle - yep, even if you're a boulderer. Make sure to check out our previous endurance episode before diving into this! And if navigating the ocean of endurance session options is making your head spin, then get excited because Good Spray is cutting through the noise. We're in the process of updating our self-guided training programs that take the decision fatigue out of training! But to make these programs as awesome as possible, we need your help! So, if we could have two minutes of your time, fill out this survey... If you do, you're entered into a training plan raffle! https://docs.google.com/forms/d/e/1FAIpQLSdr6zkF2t_Y496pVJ0FVpj-B8lrJyX6SEcQC9Yn1B7N8MTtqg/viewform
Whether you’re training this summer or going all out on projects, your nutrition shouldn’t be what holds you back. Apply to work with Caitlin this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots.Link: https://cvhnutrition.typeform.com/to/vtvdMimd?typeform-sourceRESOURCES:Rhythm intervalsLogical Progression: Using Non-Linear Periodization for Year-Round Climbing Performance by Steve Bechtel
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
 

Episode 32: ”endurance is the drama”, what every climber needs to know about endurance

Are you a boulderer wondering if endurance training even applies to you? Or maybe you're a sport climber seeking out ways to get better at being pumped? Endurance development is a little more complex than meets the eye.  In this episode we're taking a tour of all the flavors and facets of endurance for rock climbers. You'll leave with a well-developed understand of endurance - guaranteed!If getting your endurance training right is of interest to you, then get psyched because there are some new training offerings in the works at Good Spray! And to make these programs as awesome as possible, we need your help! So, if we could have two minutes of your time, fill out this survey... If you do, you're entered into a training plan raffle! https://docs.google.com/forms/d/e/1FAIpQLSdr6zkF2t_Y496pVJ0FVpj-B8lrJyX6SEcQC9Yn1B7N8MTtqg/viewform
Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. RESOURCES AND NOTES:Logical Progression: Using Non-Linear Periodization for Year-Round Climbing Performance by Steve Bechtel*Note from Lauren: FYI, around 32 mins I refer to the anaerobic lactic system as the anaearobic alactic system. As our dear Hannah Montana boldly declares "everybody makes mistakes!". Running and climbing serieshttps://goodsprayclimbing.com/running-and-climbing-part-1-can-running-help-your-climbing/
Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
 
 

SNACK BREAK: Nutrition methods to improve your seasonal allergies

Dreaming about outdoor climbing season? Excited to stand on a ridgeline looking at fields of wildflowers? Ready for more walks in the woods? While all that sounds lovely in theory, some of it can actually suck if you suffer from seasonal allergies. So in this episode, we're taking you through some nutrition interventions to support you during allergy season. So listen in, and don't spend a day at the crag blowing your nose, alright? And if you're ready to dive deeper into managing your seasonal allergies, Caitlin has you covered. You can snag the brand new, seasonal allergy e-book right here: https://dirtbagnutritionist.podia.com/athlete-s-nutrition-guide-seasonal-allergiesAdditionally, please take a moment to fill out the Good Spray Self-guided plan survey! By filling out the survey, you have a chance to win a free, self-guided training plan! https://docs.google.com/forms/d/e/1FAIpQLSdr6zkF2t_Y496pVJ0FVpj-B8lrJyX6SEcQC9Yn1B7N8MTtqg/viewform
Interested in taking a holistic approach to your climbing? Then check out your Good Spray Training options. Go to www.goodsprayclimbing.com/coaching to learn more.
Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Support us on Patreon!
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Episode 31: Life, Stress, and Progress with Chelsea Murn, ”Business is the same as climbing”

One of the biggest struggles we support athletes with is managing our relationship with climbing and training when life gets messy.It seems like we should be able to compartmentalize and make our climbing goals happen no matter what, right? But is that a reality? And is that truly the best way to move through life and climbing? In this episode, we're digging into all that and more.We are so thrilled to give you this very special episode with our dear friend and mentor, Chelsea Murn. This episode feels like a really good sleepover chat that is also extremely informative. If you're ready to learn how to climb hard while being a whole ass person, you'll want to give this a listen. Find Chelsea at www.expandwithchelsea.comUse the code ALITTLELESSAVERAGE for $200 off her signature brain rewiring program, SynergyFind Synergy here: https://www.expandwithchelsea.com/offers/LKY8cpjn?coupon_code=ALITTLELESSAVERAGE22 Day meditation freebie: https://www.expandwithchelsea.com/22-day-meditation-challenge
Interested in taking a holistic approach to your climbing? Then check out your Good Spray Training options. Go to www.goodsprayclimbing.com/coaching to learn more.
Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Take the Climbing Theme Song Quiz!Support us on Patreon!The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
 

Snack Break: Prepping for outdoor performance inside - crowds, fear, pressure, and tactics

You probably want to climb your best when you go outdoors, but how can you prepare for the unique demands of outdoor climbing if you mainly have access to climbing in a gym? While climbing outside is the primary way you'll get better at - well, climbing outside, don't stress. There are still plenty of methods you can use in the gym to get prepped. In this Snack break we're evaluating outdoor preparation from all angles and giving you two tips you can use in your gym right now!Interested in taking a holistic approach to your climbing? Then check out your Good Spray Training options. Go to www.goodsprayclimbing.com/coaching to learn more.
Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. Take the Climbing Theme Song Quiz!Support us on Patreon!
Further reading: https://www.powercompanyclimbing.com/blog/2019/7/21/redpoint-tactics-applying-the-art-of-the-second-try-sendThe Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
 

Episode 30: Protein Listener Q&A, ”beef it up!”

Whether you're a plant-based athlete or you're more of an omnivore, this weeks' episode is for you. We took your questions on protein and packed them into this highly actionable episode. Whether you're confused about how much protein to eat on rest days, or what to do if eating protein has you stuffed, we've got your back!
Need specific nutrition recommendations tailored to your own needs? Caitlin can help! Apply to work with her this summer and transform your daily nutrition, performance, and recovery. Apply now to claim one of these limited spots. 
Looking for support with the training side of the equation - you're in luck! The Good Spray custom training plan sale starts today. From March 30 - April 1, you can grab a 12 week custom plan for $100 off. Spots for April, May and June are extremely limited grab your spot before it's gone. www.goodsprayclimbing.com/storeUse the code SPRINGTRAINING at checkout to get your discount!Take the Climbing Theme Song Quiz!Support us on Patreon!The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Snack Break: Smoothies 101, How to make a delightful, well-balanced smoothie

When it comes to nutrition, the number of health-promoting foods you could consume in a day is pretty overwhelming. You need protein - but also carbs, fats, vegetables, and fiber! The list goes on.
Here at the Average Climber Podcast, we've found that a well-made smoothie can be a fast and easy way to pack a hefty nutritional punch. So in this episode, we're giving you a masterclass on making quality smoothies to benefit you as a human and an athlete. 
Looking for other ways to level up your climbing? We've answers for you. 
First of all, Good Spray is having a custom training plan sale starting March 30. To get early access to the sale (and a better shot at snagging a spot), make sure to get on the waitlist!Join the waitlist: https://goodsprayclimbing.ck.page/customplanwaitlistThe last day to apply for Bloom, an 8-week group coaching experience for active women, is Monday March 27th. Caitlin co-hosts this with fellow CNS, Emily Smith, and they're sharing all things nutrition through the lens of women’s health in topics including mood, performance, gut health, sleep, stress, and more.
Apply now: https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience
The Average Climber podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.
 

Episode 29: Lessons in struggling with Ryan Devlin, The Struggle x Average Climber Crossover

It's another Plug Tone Crossover Episode! Today we put Ryan Devlin, host of The Struggle Climbing Show in the hot seat. We discuss all that he's learned from the countless A-list pros he has interviewed and how he's applied these lessons to his own climbing - with great results, we might add.While we can't do everything like the pros, there are certainly some great lessons to be learned. 
You can check out the Struggle on instagram @thestruggleclimbingshow and catch The Struggle wherever you get your podcasts!
Want to learn more about working with us? You can go to 
www.goodsprayclimbing.com to learn all about working with Lauren.or www.dirtbagnutrition.com to get the low down on working with Caitlin. Don't forget to check out Bloom, an 8 week group coaching experience for hormonal health!Looking to support the podcast in other ways? You can subscribe for $8/month over on our Patreon.This podcast is a part of the Plug Tone Audio Collective, go to www.plugtoneaudio.com to learn more.

SNACK BREAK: Cold Weather Climbing Tips (Submitted by YOU!)

In this Snack Break, we're crowdsourcing the best tips we received on climbing and training in the cold. From layering, to eating, to "whacky-but-it-works" tactics - we're bringing you the good stuff from our very own Average Climber Community. If you're sick of cold weather shutting you down, you had better give this a listen.
Want to learn more about working with us? You can go to 
www.goodsprayclimbing.com to learn all about working with Laurenor www.dirtbagnutrition.com to get the low down on working with Caitlin. Looking to support the podcast in other ways? You can subscribe for $8/month over on our Patreon.This podcast is a part of the Plug Tone Audio Collective, go to www.plugtoneaudio.com to learn more.