The Average Climber Podcast

Snack Break: Planning Your Nutrition around a Performance Objective

If you started training two weeks before a climbing trip, we'd probably look at you a little funny... You might be surprised to know that you should look at your approach to nutrition in a similar way.
In this Snack Break we're checking out what it means to plan your nutrition around a performance objective so you aren't caught unprepared when it counts.
Want to know how you can use periodized nutrition to your advantage and create a plan for your seasons? Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now.
And if you're excited about getting your training together, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can join the waitlist for these programs here. (wait listers get access to these programs a week before everyone else!)  
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.Instagram Resources for this episode: Seasonal Planning Guide [IG Post] from LaurenMatching your nutrition with your Training from Caitlin

Episode 34: Flexible programming to fit your life, ”Non-linear means ’I love you’ in rock climbing”

Being a climber isn’t the same as being a competitive weight lifter. Or a marathon runner. So why would we train like it is? In this episode we’re taking a look at periodization - or the way we intentionally manipulate our training to elicit specific adaptations. And spoiler alert, as climbers, the way we periodize our training should be designed to fit the demands of our sport - not someone else's. The good news - this training methodology also offers you the flexibility for climbing outside, doing other sports, and for life to throw a wrench in our plans. This episode will open your eyes to a better way to train.And if this type of programming gets you excited, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can learn more about these programs at www.goodsprayclimbing.com/store.
Periodization applies to your nutrition, too. And, whether you realize it or not, nutrition that isn't matched to your training could be setting you up for poor adaptations, inconsistent performance, and chronic injuries. So don't let your nutrition be what holds you back - Join the Seasonal Send Masterclass to master how to shift your nutrition throughout your periodized seasons with ease. Grab your seat now.
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.SOURCE MATERIAL FOR THIS EPISODE: 1. Logical Progression: Using Nonlinear Periodization for Year-Round Climbing Performanceby Steve Bechtel, 2017
2. Logical Progression: Building Training Programs for Year-round Climbing Performanceby Steve Bechtel, 2020
 

Snack Break: The Skill Work Your Training is Missing

You might think you're doing this, but there's a good chance you actually aren't. What are we talking about? Deliberate practice. In this episode we discuss how to shift your mindset from a performance to a practice focus to learn more and become a better rock climber.While both are valuable ways to frame your climbing sessions, many climbers spend too much time focused on performing and not enough time focused on honing and acquiring new skills. But that ends today, because you're about to get the 411 on improving your approach to skill practice.And if improving your climbing skills has you excited, then get ready, because upgraded app versions of Lauren's signature training plans are coming out next month. You can learn more about these programs at www.goodsprayclimbing.com/store.
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.
Also, if you're looking for in-person coaching in the Salt Lake area - I highly recommend reaching out to Nate Drolet. Reach out to Nate via email at njdrolet@gmail.com.
 

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.