Consummate Athlete Podcast
Over 10 years of weekly podcasts about busy people chasing goals in gravel cycling, mountain biking, trail running and strength, plus lots of cross-training! Q&A episodes and expert interviews hosted by cycling coach and kinesiologist Peter Glassford and endurance sports author Molly Hurford. Whether you're targeting Leadville, your first gran fondo, or just want to keep getting faster at whatever age you find yourself. Find training plans, coaching, and free resources at consummateathlete.com
3 Skills for Ultra Cycling and When to Start Training
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
Top 3 skills to get ready for long gravel or mountain bike or bikepacking adventures Considerations for long cycling rides and races How soon to start training for a big adventure What is training for adventure cycling💬 Have a question for a Future Episode? Submit it anonymously here
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Lessons We are Relearning This Cyclocross Season
In this episode of The Consummate Athlete Podcast, Peter and Molly discuss cyclocross season and a post Molly did about lessons she is relearning as we complete our 2026 Cyclocross season.
Cyclocross Corners Why to race even if you aren't the fastest (or as fast as you used ot be) dealing with different start times for cycling races Pre-race routine for cycling races Gaining Experience as a benefit of doing endurance events like cycling races💬 Have a question for a Future Episode? Submit it anonymously here
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Tracking Breathing in Training - Arnar Larusson
In this episode of The Consummate Athlete Podcast, Peter interviews Arnar larusson of Tymewear.
Why Breathing hasn't yet become a common metric in endurance sports like cycling and running Breathing as the original training metric Tymewear's product to measure breathing in cycling How a breathing metric might be used alongside heart rate and power Ventilation as a metric to reflect how hard you are working💬 Have a question for a Future Episode? Submit it anonymously here
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Warming up for weekly races, fall clothing, refocus during races
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
Warming up for cyclocross weekly series Fall and winter clothing matrix Staying 'in it' for the season and within a race (e.g. a muddy race or race you are not doing well) Race if you are going to race💬 Have a question for a Future Episode? Submit it anonymously here
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Your Pelvic Health Playbook - Laura Powers
In this episode of The Consummate Athlete Podcast, Molly interviews Laura Powers a Pelvic Health Physiotheripist from Collingwood Ontario;
Inner Power Online Course: The Pelvic Health Playbook for Young Female Athletes Symptoms that would indicate you could benefit from seeing a pelvic health physio. Movements to pelvic health, anatomy of the pelvic floor area, periods, poop and RED-S. Exercises and routines for improving pelvic health and reducing period cramps💬 Have a question for a Future Episode? Submit it anonymously here
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Year-round Hard Intervals, Cornering, Ebike Endurance
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
Vo2 Max Intervals in the winter or year-round - a follow up from last Q&A Cornering skill theory and practice for beginners to experts Using Ebikes for mountain bikers doing endurance or zone 2 ?💬 Have a question for a Future Episode? Submit it anonymously here
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Winter Strength and Interval Training QA
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
How much should I eat during a ride or race - questions to consider Winter Training for cycling Combining interval training (vo2 or threshold) around strength training How many intervals to do within a week💬 Have a question for a Future Episode? Submit it anonymously here
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The Cycling Addiction - Phil Cavell
In this episode of The Consummate Athlete Podcast, Peter interviews returning guest Phil Cavell an author and bike-fitter who has written a new book, The Cycling Addiction. Peter and Phil discuss:
The draw of cycling for certain people When an activity becomes less benefitial (for a variaty of aspects of health/wellness) how training volume (load) may track with mental conditions what cycling in the 1970s and 80s, before technology might tell us about cyclists today ADHD and cycling💬 Have a question for a Future Episode? Submit it anonymously here
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Marathon Nationals, Return to CX, Pre-Race Jitters
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
Peter travel to Northwest Territories, Rising stars Camp and Canadian Marathon Nats Molly's return to CX at Clark son's CX race in Ontario 2026 CX event list / preride plan - where we will be Questions from Youth Camp Pre race jitters-> Normal and good to be nervous What to eat on a ride or in a longer race or rideWhat to eat on a ride or in a longer race -> something every hour, practice in training
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Low Motivation after Big Race and How to Train in the Fall
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
Plummeting Motivation after the big race (A race)
What to do for Training in the fall (or after your big race)
💬 Have a question for a Future Episode? Submit it anonymously here
This Episode is Brought to You By:
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Cyclocross is Coming 2026 - Bill Schieken
In this episode of The Consummate Athlete Podcast, Peter and Molly interview Bill Schieken of CXHairs:
What made cyclocross great and where it might go in 2026 and beyond Ideas for running successful cyclocross events in 2026 Barriers for CX in 2026 PanAm Cyclocross at DCCX in 2026💬 Have a question for a Future Episode? Submit it anonymously here
This Episode is Brought to You By:
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Mid-Season Burnout, Stinky Helmet Pads and Road Worlds 2026
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
Road Worlds in Montreal in September 2026 - Tips, Links, Can You Ride the Course? Cleaning Bike Helmet Pads that stink! Mid-Season Burnout in August - what to do?💬 Have a question for a Future Episode? Submit it anonymously here
This Episode is Brought to You By:
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Heart Conditions in Endurance Athlete - Dr. Nigel Stephens
In this episode of The Consummate Athlete Podcast, Peter interviews Dr. Nigel Stephens is a Consultant Cardiologist at the Institute of Sport, Exercise and Health and Honorary Consultant Cardiologist at The British Olympic Medical Centre. He has speciality in sport cardiology and the athlete's heart.
We discuss:
Are Cardiovascular conditions like AFIB more common in Enduranec Athletes? What is Atrial Fibrillation (AFIB) Do Athhletes with AFIB and other conditions have stop cycling training and racing? Are there things that help reduce or prevent cardiovascular conditions in Endurance Athletes like cyclists💬 Have a question for...
Last Minute Events, Substituting Workouts, Improve Steep Hills
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
How to get better on steep hills in gravel events Adding last minute races Substituting workouts if you can't get on the trail for mtb workouts💬 Have a question for a Future Episode? Submit it anonymously here
This Episode is Brought to You By:
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27 Years of Leadville - Elden Nelson
In this episode of The Consummate Athlete Podcast, Peter interviews Elden Nelson about his vast experience with the Leadville 100 having done it 27 times.
What has changed since doing Leadville in his thirties compared to sixty How success and purpose changes over the years doing endurance racing and the Leadville 100 mtb 27 times! Celebrating sixty with everesting challenge on bike Important workouts for Leadville Dealing with 2026 wildfire uncertainty💬 Have a question for a Future Episode? Submit it anonymously here
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How to Deal with Your Cycling Race Being Cancelled
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions about how to deal with the cancellation of a cycling or running event:
Reasons Endurance races are being cancelled more often in 2026 Whether to add a new race or go back to training when a cycling race is cancelled What to do if you aren't sure if you running race will go ahead Making decisions about race deferrals and cancellation deadlines💬 Have a question for a Future Episode? Submit it anonymously here
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What If You Could Only Train 2.5 Hours Per Week?
In this episode of The Consummate Athlete Podcast, Peter and Molly discuss a listener question about how to train when you have very little time to train! Concepts discussed include:
How to organize a training week if you only had 2.5 hours to train? What 'training' is and how 'stacking' and movement snacks might help Why context of the limited week matters - is it a stressful time or just a 'full life' The importance and value of strength training during a time like this How setting goals for the busy times helps you achieve success.💬 Have a que...
What If You Could Train 25 Hours Per Week?
In this episode of The Consummate Athlete Podcast, Peter and Molly answer a listener questions about:
How would Peter use 25 hours if an athlete had a period in life to 'go all in' and train 25 hours per week Considerations about adding a lot of volume and risks of adding tons of hours without consideration or progression Defining the goal and what other aspects contribute to performance AND to helping you be better in the long term Review of other elements like mental, technical, tactical, mechanical training that would improve you long term <...Western States 2026, Stretching, Average or Normalized Power
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
Western States 100 Mile Run race observations 2026 What's the point of 'Unremarkable workouts' that aren't really hard or really long ? How to deal with Shifting in cycling sprints or accelerations Should I stretch ?💬 Have a question for a Future Episode? Submit it anonymously here
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Slow Recovery in 50s, Training By Feels, Ruff Mudder Recap
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
The Ruff Mudder Event near Collingwood, Ontario - DW the Dacshund's first event ! Dealing with slower recovery in 50s, is two days off in a row required? Training by feeling vs. structured workouts outdoors What Molly's training by feeling looks like versus using HR or pace.💬 Have a question for a Future Episode? Submit it anonymously here
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Gravel Racing - Unbound 2026 - Gee Schreurs
In this episode of The Consummate Athlete Podcast, Peter and Molly answer interview top gravel racer Gee Schruers, in person, during her recent visit to Collingwood area. They discuss:
The exciting weather and racing at Unbound 200 mile gravel race in 2026 Trends in Gravel Cycling: teams, technology and, of course, lots about tires Gee's interesting career from road racing to soigneur and back to elite level gravel racing for Specialized Factory Insight into Gee Schreurs training for Unbound and recovery after a big endurance event💬 Have a question for a Future Episode? Submi...
Best Metric to Guide Workout, Setting up Data Screens, Racing the Short Race, BunnyHops
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
Whether to use Power, Heart Rate or Feeling to guide workouts Setting up your bike computer data screens for your best workout results Racing the short race as a good training experience Some ideas to help progress your bunny hops and getting air generally for adult cyclists💬 Have a question for a Future Episode? Submit it anonymously here
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Unbound 2026, Cramping, 90 year Old Sprinter
In this episode of The Consummate Athlete Podcast, Peter and Molly discuss:
The Unbound 2026 race key takeaways from the 3 athletes we coached at Unbound who Raced the Sun (and won!) A listener question about 'why am I cramping' how to avoid cramps, how to make cramps less likely how to deal with cramps when they happen A recent case-study on a 92-year old sprinter💬 Have a question for a Future Episode? Submit it anonymously here
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Dealing with DNF, Sulphur Springs
In this episode of The Consummate Athlete Podcast, Peter and Molly discuss
Molly's race and DNF at Sulphur Sprin 3 things to consider before a big race like Unbound 200 mile gravel coming up this weekend Brief preview around Unbound week and weather Listener mailbag/ feedback from the 'what not to do on race day' episode last week💬 Have a question for a Future Episode? Submit it anonymously here
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Race Day Do Nots!
In this episode of The Consummate Athlete Podcast, Peter and Molly answer discuss things to avoid on race day drawing from a recent local race that Peter did.
Pre-Riding Warmups start time, staging and cautions for parents and supporters Intentions and goals for races - especially when you are new! Feeding and aid stations Skills like no-handed riding reflection after the event💬 Have a question for a Future Episode? Submit it anonymously here
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Leadville and Marginal Gains - Michael Hotten
In this episode of The Consummate Athlete Podcast, Peter and Molly interview long-time podcaster, broadcaster and multi- time Leadville finisher and supporter Michael Hotten about:
Why the Leadville 100 MTB race holds so much esteem and brings people back multiple times How to crew and support riders or runners in ultra events Biggest mistakes he has seen in big endurance races like Leadville The top 3 Marginal gains a masters rider should consider💬 Have a question for a Future Episode? Submit it anonymously here
This Episode is Brought to...Does Everyone Get Race Day Nerves?
In this episode of The Consummate Athlete Podcast, Peter and Molly answer a listener question about Race Day Nerves including:
Whether Race Day Nerves are common and do the best runners and bikers get nervous? Using a Pre-Performance Routine to address things you are nervous about before and after race day Optimising Arousal or Excitement Adopting a Challenge vs. Threat mindset💬 Have a question for a Future Episode? Submit it anonymously here
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10 Year Anniversary Retrospective For Consummate Athlete
In this episode of The Consummate Athlete Podcast, Peter and Molly Discuss some of their favorite take-a-ways from 10-years of podcasting! Concepts include:
Nutrition - Focus on watts, not weight , on routine and environment Strength training - Lift heavy shit and consistency over fancy or impressive Cross training is not a crime - moving more in a variety of ways Be intentional and where to focus Train your brain !
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Sea Otter 2026 Trends and Fuego XL Race Review
In this episode of The Consummate Athlete Podcast, Peter and Molly discuss the 2026 Sea Otter Classic Event:
Industry and bike show trends from the 2026 Lifetime Sea Otter Classic A review from Peter's race in the Fuego XL Mountain Bike Race (A Leadville Qualifer) Recap of the Launch of 'Ragtag Best Friends Bicycle Club' book by Marley Blonsky💬 Have a question for a Future Episode? Submit it anonymously here
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Long Run Distance? Are Humans Like Cars? Training Bikes?
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
The utility of using analogies like 'fueling' or 'oil change' that compare humans to cars whether 16 miles is enough for the longest run before a marathon running race whether it is good idea to use a training bike, benfits of having one and cautions against💬 Have a question for a Future Episode? Submit it anonymously here
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Are Humans like Cars? Longest Workouts and Training Bikes
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
The utility of using analogies like 'fueling' or 'oil change' that compare humans to cars whether 16 miles is enough for the longest run before a marathon running race whether it is good idea to use a training bike, benfits of having one and cautions against💬 Have a question for a Future Episode? Submit it anonymously here
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When To Replace Gear, Pacing Races, Strength-Cardio Order
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
How to Know When To Replace Gear ? How to Pacing Race well - how to practice pacing in training ? What order to do Strength and Cardio workouts in ?💬 Have a question for a Future Episode? Submit it anonymously here
This Episode is Brought to You By:
🛠️ Try the Payable Add-On for your next event, project or order-form to get paid in a google form: PayableApps.com/ATHLETE – No app fees for 6 months!
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Can A.I. Assist Coaches and Athletes? - Bruna and Fabi Maia
In this episode of The Consummate Athlete Podcast, Peter and Molly interview Fabi and Bruna Maia - the founders of a new app called 'Augo' that is built to help coaches communicate better. We discuss :
Existing issues with communication methods for endurance coaches and athletes Fears and also promising hopes for Artificial Intelligence (A.I.) in endurance sport How busy people get training done, while trying to get an app and new business running!💬 Have a question for a Future Episode? Submit it anonymously here
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Fueling Mistakes, Carbs, GLP-1 - Alex Larson Returns
In this episode of The Consummate Athlete Podcast, Peter and Molly interview Alex Larson R.D. a registered dietitian nutritionist from Minesota. This is Alex's second time on the Consummate Athlete and this time we discuss:
Fueling Mistakes with 'whole foods' like dates and baby food Fueling barriers - trouble getting >50grams or eating at all Fueling specifics - fructose vs. glucose vs. maltodextrin? Weight Loss Q's GLP-1s - weight loss and diebetes medication. Considerations for endurance athletes.💬 Have a question for a Future Episode? Submit it anonymously here
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Midsouth Gravel 2026 - 100 Miler and 50k Run - 2026
In this episode of The Consummate Athlete Podcast, Peter and Molly discuss their weekend at Midsouth Gravel 2026 for the 50km run and 100-mile gravel cycling race:
Details on where to stay and what to expect at Mid South Gravel Trends and Hot takes for Tires and fueling Recap of Molly's 2nd Place run in the 50km run and Peter's finish in the Pro Men's 100-miler💬 Have a question for a Future Episode? Submit it anonymously here
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Maintain Bike Fitness While Doing Other Sports, MaF Test, Passing Etiquette
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on:
• How to maintain endurance fitness while focusing on other sports like Brazilian jiu-jitsu, soccer, or strength training • What endurance tests (like Zone 2 or MAF tests) can tell you about your aerobic fitness—and what they can't • Why heart rate and power don't always improve at the same rate during base training • Mountain bike racing etiquette: when to let riders pass, when to hold your line, and how tactics play into racing dynamics
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Heat Training for Women w. Normand Richard and Dr. Stephen Cheung
In this episode of The Consummate Athlete Podcast, Peter and Molly interview Dr. Normand Richard and Dr. Stephen Cheung about several of their recent studies that looked at:
Heat training in women including the effects of a maintenance period Best practices for at home or DIY heat training using over-dressing on the indoor trainer Sprint Interval Training after pregnancy Nutritional considerations for heat training and competing in the heat💬 Have a question for a Future Episode? Submit it anonymously here
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Picking Races, Conquer Last Year's DNF, What We Eat in a Day
In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions about:
How to pick races for the year How to do better this year, overcome a DNF when returning to an event What Peter and Molly eat in a day .💬 Have a question for a Future Episode? Submit it anonymously here
This Episode is Brought to You By:
🛠️ Try the Payable Add-On for your next event, project or order-form to get paid in a google form: PayableApps.com/ATHLETE – No app fees for 6 months!
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Higher Function Through Pelvic Physiotherapy - Laura Powers Returns
In this episode of The Consummate Athlete Podcast, Molly interviews returning guest and Physiotherapist Laura Powers:
What is Pelvic Health and Pelvic Physiotherapy How Pelvic Health relates to different stages of life Pelvic health is not just for women or post-pregnancy What is the Pelvic Floor Signs and symptoms that indicate seeing a pelvic physiotherapist💬 Have a question for a Future Episode? Submit it anonymously here
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The Difference Between A Leadville Sub 12 vs. Sub 9 Hour Finish?
In this episode of The Consummate Athlete Podcast, Peter and Molly answer a listener question about:
THE Leadville 8 Month Training Plan available now on Training Peaks The difference in workout/plan for those who finish in sub-9 hour and sub-12 hour Genetics, Lifestyle, sport history, age and other factors that influence finish time Tweaks and expectations in a training plan for faster finishes💬 Have a question for a Future Episode? Submit it anonymously here
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