The Average Climber Podcast

Episode 28: Cold Weather Climbing, ”Dinos in snowy climates”

On this episode of the we're talking send temps. Is the cold really ideal for sending? What nutritional changes do you need to make if it's cold? How does the cold impact your hands - and does this effect differ between men and women? Bundle up, we're digging into all that and more as we explore cold weather climbing and training!Work with Caitlin: www.dirtbagnutritionist.comWork with Lauren: www.goodspraycoaching.com
What's your climbing theme song - take the quiz!
Support us on Patreon.The Average Climber Podcast is a part of the Plug Tone Audio Collective. Go to plugtoneaudio.com to learn more.
Sources: 
https://www.tandfonline.com/doi/full/10.1080/2331205X.2019.1667199
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390419/
https://www.raynauds.org/2022/07/20/research-confirms-womens-hands-are-colder-than-mens/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4580940/
https://www.climbing.com/skills/science-friction-the-truth-behind-perfect-climbing-conditions/

SNACK BREAK: Busting our top 3 snacking myths

It's high time for some more myth busting and in this episode we're breaking down three common misconceptions about SNACKING. Is snacking good? Bad? Should we stop doing it? We'll answer all that in more in this Snack Break. 
In other news, we have something pretty SWEET to tell you about. As of today, February 23, the Breakthrough Kickstart Bundle is on sale! Inside of the kick start bundle you'll receive 1:1 guidance for both your training and nutrition, as well as your very own self-guided training plan to follow. The best part? This bundle is being offered at a steep discount. Move quick, this bundle is only available for the next 48 hours. You can grab your kickstart bundle over at www.goodsprayclimbing.com/storeOnly 10 spots are available. Grab one before it's gone!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: What we learned in Hueco Tanks

In January 2023, the gals took a trip to Hueco Tanks. Caitlin, the OG, showed Lauren around and visited old projects. Lauren on the other hand, got a crash course in climbing in Hueco. This snack break gets into the mind games of visiting old projects, checking out a totally new area, and developing new skills via both strength and practice. Whether you're visiting Hueco or you're looking at some short climbing trips yourself, there's a lot to learn in this short episode. Also, as a reminder, today February 9, 2023 is the last day to apply for Breakthrough and cash in on the early bird discount ($400 off, baby!). To learn more, go to www.breakthroughclimbing.com
Submit your application here.
Music for this episode by Devin Dabney. The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. To learn more about how to work with Plug Tone, go to www.plugtoneaudio.com.

Episode 27: Six tips to crush your winter training cycle, ”peanut butter and don’t do that”

Many athletes pick a season for a solid 12 week long training cycle -- wintertime being a particularly popular time of year to train. In this episode, we're give you our top 6 tips for getting the most out of a training cycle - nutrition advice included. If you're looking to make the most out of your training, this episode is for you.... and speaking of optimizing your training, don't forget that Breakthrough Group Coaching is open for enrollment. If you apply by February 9th you can get $400 off! Go to www.breakthroughclimbing.com to learn more.
Support us on Patreon.The Average Climber Podcast is a part of the Plug Tone Audio Collective. Go to plugtoneaudio.com to learn more.Sources for this weeks' episode:Arch Phys Med Rehabil. 1954 Jul;35(7):420-6. A study of production and evaluation of muscular hypertrophy. McMORRIS RO, ELKINS EC. [adaptation persistence study in 6 week vs. 12 week training programs]

SNACK BREAK: The Training and Nutrition Combo, Breakthrough Group Coaching

The next round of Breakthrough starts on February 20th. To get you in the know about all this program has to offer, we recorded an episode about it. To learn about who Breakthrough is for, what you'll gain from the program, and how it all works, give this episode a listen. Early bird registration for Breakthrough starts on January 27, 2023. Early bird registrants will receive $400 off enrollment. To learn more and apply go to www.breakthroughclimbing.com.
Music for this episode created by Devin Dabney.
The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.

Episode 26: 4 things we wish climbers knew about building muscle

What do you need to do to build muscle for climbing? Should you be putting on muscle at all? How does your nutrition need to change to build muscle? And what does strength training look like if muscle growth is on your mind? If you’ve ever wondered about any of these questions, listen up. This episode is for you. And if taking a holistic approach to climbing is intriguing to you, then get excited for Breakthrough, a 12 week group program combining custom training and personalized nutrition. You can learn more about Breakthrough here. Get $400 off during early bird enrollment, starting January 27, 2023. 
 
Sources for todays’ episode: 
https://www.strongerbyscience.com/high-versus-low-load/​​https://www.strongerbyscience.com/research-spotlight-fiber-type-hypertrophy/
https://pubmed.ncbi.nlm.nih.gov/29016473/
https://pubmed.ncbi.nlm.nih.gov/28834797/
https://pubmed.ncbi.nlm.nih.gov/34769755/
https://pubmed.ncbi.nlm.nih.gov/35947512/

Snack Break: Top 2 ways we’ve changed our minds about goal setting

It's that time of year again, where the entire internet is yelling at you to do better in the New Year. In the spirit of improvement, we want to share a few things we've learned in our own goal setting ventures. If you're ready to hear the tea on how we've changed our approaches to setting goals, you'll want to listen in. Don't forget to sign up for Protein Pals! You can register here to join in on this fun, two week accountability group to help you improve your nutrition.If the combination of both training and nutrition goals sounds enticing to you, then check out Breakthrough, our signature 12 week group program. Early bird enrollment starts January 27, 2023.The Average Climber Podcast is a proud member of the Plug Tone Audio Collective.Go to plugtoneaudio.com to learn more.Sources mentioned:@karinnordinphd on instagram
Hengchen Dai, Katherine L. Milkman, Jason Riis (2014) The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science 60(10):2563-2582.
https://doi.org/10.1287/mnsc.2014.1901
 
 
 

Episode 25: Strength Training Listener Q&A, ”Do the Hokey Pokey”

Building strength supports your climbing. From mitigating injuries to helping you do hard moves, getting stronger will help you be a better climber and athlete. The good news is, there are many ways to go about strength training - the bad news? All of the options can get pretty damn confusing. In this episode we're answering your questions to help you get from confused to confident. 
If this got you excited about strength training, don't forget to check out Force Over Time, a strength & fingers program for climbers. Use the code HOKEYPOKEY for 10% off. Got muscle building on the brain? Look no further than Body Comp Pro. If you're ready to leverage smart nutrition to sustainably alter your body composition, this is the course for you. Click here for more information on this exciting, new course. Also, we're so excited to announce that our holistic group program, Breakthrough is coming back for Round 4 this winter! More details to come. You can learn more about the program here: www.breakthroughclimbing.com
Want to support the podcast? Find us on Patreon!www.patreon.com/averageclimberpodcastThe Average Climber Podcast is a proud member of the Plug Tone Audio Collective. To learn more about working with Plug Tone, go to www.plugtoneaudio.com.

SNACK BREAK: 4 Holiday Tips for Navigating Training & Nutrition

The media surrounding health and fitness always seems to take a turn for the toxic around this time of year. So in this Snack Break, we're clapping back - and giving you four helpful tips for navigating your training and nutrition throughout the holiday season. 
[Spoiler alert, we won't be telling you to "earn your Christmas cookies"]
Also, we're so excited to announce that our holistic group program, Breakthrough is coming back for Round 4 this winter! More details to come. You can learn more about the program here: www.breakthroughclimbing.comAdditionally, we like giving you presents, so  here's a little Home for the Holidays Strength session.You can grab the download here (this is something you can do with minimal time and almost no equipment!)Want to support the podcast? Find us on Patreon!www.patreon.com/averageclimberpodcast

Episode 24: ”Asking for a friend”, fear management and performing under pressure with Karly Rager

Ever felt like your body could climb harder if your head wasn't getting in your way? If so, you aren't alone. Which is why this weeks' episode is all about mental game. This topic is so important that we brought in guest expert and coach, Karly Rager to talk about it. Karly is a climbing coach specializing in headgame and mental performance and she's about to change the way you look at improving your mental skills. Want to learn more about Karly and her team? Check out her website and courses below:www.projectdirectcoaching.comHarness your HeadspaceFoundations of FlowSupport us on Patreon: www.patreon.com/averageclimberpodcastThe Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Go to www.plugtoneaudio.com to learn more.