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PODCAST

The Average Climber Podcast

Plug Tone Audio | The Average Climber Podcast

A podcast for the average rock climber featuring the training and nutrition information the everyday climber needs to know. Hosted by Lauren Abernathy, Head Coach and Founder of Good Spray Climbing, and Certified Nutrition Specialist, Caitlin Holmes. Come to learn about climbing, stay for the goofy antics. You’re in for a good time.

health & fitness wilderness

All Episodes

01:22:29

Episode 42: ”Do you need to go full wumbo?”, impacts...

The Average Climber Podcast ·

2023/09/28

In part one of our series on intermittent fasting, we looked at the pros and cons of time restricted eating for general health. However, general health is not the only thing we want you to understand. We also want you to be aware of how intermittent fasting can impact your athletic pursuits. In part two of the series, we examine IF's impacts on strength, endurance, body composition, and other metrics related to athletic performance. Get stickers, work with us, and support the podcast: Send Lauren

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31:52

SNACK BREAK: Should climbers use creatine?

The Average Climber Podcast ·

2023/09/21

Did you know that creatine is one of the most studied supplements? Or that it can help increase your capacity for high power activity *ahem, rock climbing*. Well, now you know. In this episode we're discussing the upsides and downsides of this interesting supplement. We're answering a few listener questions too. If creatine has ever crossed your mind, give this episode a listen. Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a

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01:25:58

Episode 41: ”I’m not playing dodgeball on an empty...

The Average Climber Podcast ·

2023/09/14

The information around intermittent fasting is as voluminous as it is confusing. Some health professionals tout it as a Holy Grail for health and longevity. But is it all it's cracked up to be? And is this nutrition strategy helpful for climbers? It's time to dig into the benefits, downsides, and everything in between when it comes to intermittent fasting. Get stickers, work with us, and support the podcast: Send Lauren an email so you can get a sticker for submitting a review that we feature on

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32:30

Snack Break: avoiding tick list overwhelm, a guided...

The Average Climber Podcast ·

2023/09/07

So little time so many climbs. The ever-present struggle when you find yourself on a climbing trip. Add in that your friends probably don't want to do the exact same climbs as you, and you've got yourself a real pickle. In this Snack Break, we're taking you through a guided exercise to help YOU get your plans and priorities straight for your next outdoor climbing adventure. Speaking of getting ready for outdoor adventures - make sure to get on the Sendsgiving wait list! You can get on the list +

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01:20:56

Episode 40: ”The red holds are universally hated”,...

The Average Climber Podcast ·

2023/08/30

If the moonboard were in the cast of Mean Girls - no questions asked, it'd be Regina George. People love it. People hate it. People are obsessed with it. People want to be around it. People want to be as far away from it as possible. Either way, they CANNOT stop talking about it. So in this episode we're cutting through the noise and getting to the truth about the Moonboard. Is it really a 'magical tool'? Is it going to get you injured? Is it impossible to climb on if you're short? What kind of

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26:07

SNACK BREAK: How to warm up at a crag that doesn’t...

The Average Climber Podcast ·

2023/08/24

Whether you're projecting the easiest route on the wall, or you're headed to a boulder that's far away from all the other ones, sometimes you don't always have access to the warm-up climbs you want. So what do you do in those situations? In this snack break, we're breaking down strategies for a proper warm-up even if you're climbing in a spot doesn't have the warm-up level climbing you usually look for. RESOURCES + LINKS: Tension Flash Board:

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01:18:40

Episode 39: ”Take me to Kelsee Church”, the...

The Average Climber Podcast ·

2023/08/17

Like it or not, your mental health impacts your climbing in more ways than you know. From how you deal with failure, to the ways you compare yourself to others, to managing your motivation levels - keeping your mental health in check is foundational to living a fulfilling life (and climbing harder while you're at it). In this episode, we sat down with licensed therapist and mega adventurer, Kelsee Keitel, to get some professional help with the mental health struggles often faced by climbing

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24:45

SNACK BREAK: Five things you need for a minimal and...

The Average Climber Podcast ·

2023/07/27

Fitting strength training in around climbing can be tough. You know what makes it tougher? A commute to the gym. That's why, this episode will teach you about our five favorite pieces of equipment to help you build an effective strength set-up for your home. One that's so minimal, you can shove in a closet when your mother in law comes to visit. Speaking of building strength, the registration for Muscle Fuel Pro is OPEN! Sign up for this 4-week group coaching program that begins the week of

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01:16:34

Episode 38: ”muscle building muggles”, the top three...

The Average Climber Podcast ·

2023/07/20

Forget what those tabloids might say about "too much strength training making you bulky!" The truth is, gaining muscle doesn't happen by accident. It takes work – a lot of it. So don't freak out about getting "too big". Instead, consider this: as you age, your body gradually loses muscle mass - unless you do something about it, of course. That's why, in this week's episode, we're digging into the top three ways climbers hold themselves back from getting that precious muscle mass. Speaking of

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40:14

Snack Break: Camp Cooking Listener Q&A

The Average Climber Podcast ·

2023/07/13

This episode we're taking the time to help you with your questions and give you some tips to help with the woes of eating while camping. From non-perishable protein sources, to master online order schemes, to our top food planning tips, this episode will get you ready for your next camp cooking extravaganza! Resources mentioned in this episode: - Greens First Pro Powder (no affiliation we just like it!) - Climber's Nutrition Guide to Roadtrip Fueling Ready to gain an in-depth understanding of

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01:08:14

Episode 37: the ultimate camping and climbing guide,...

The Average Climber Podcast ·

2023/07/06

Weekend climbing trips can be in-tents...... heh? get it? So in this episode, we're breaking down our top eight tips for maximizing your camping and climbing endeavors. From Caitlin's best food prep tips, to tactics for weekend climbing, to our must-pack reminders, this episode is jam packed with practical tips for your next camping adventure! Ready to gain an in-depth understanding of your nutrition as it relates to your body and your needs? Apply to work with Caitlin this summer - only a few

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26:07

Snack Break: Good, better, best. A training strategy...

The Average Climber Podcast ·

2023/06/29

In training you can get into virtuous cycles or vicious ones... And one of the most insidious cycles happens when you have an all or nothing mindset towards training "if it isn't perfect and I can't do it all, I'm not doing any of it!" In this snack break, we're going to help you break that vicious cycle and learn to keep going - even when life feels like it's too chaotic to make time for training. Ready to gain an in-depth understanding of your nutrition as it relates to your body and your

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01:14:36

Episode 36: Top 8 travel struggles of nutrition and...

The Average Climber Podcast ·

2023/06/22

When you're going on a trip (a non-climbing trip, that is) - whether it's a beachy getaway, a work conference, or you're headed to a family reunion; the way you approach training and nutrition probably has to change. So do you light your usual routines on all fire when you're away? Should you rigidly cling to what you normally do? Or something in between? In this episode, we're highlighting the top 8 struggles we see climbers deal with when it comes to training, nutrition, and travel - and how to

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22:55

SNACK BREAK: What you never learned about heel hooks

The Average Climber Podcast ·

2023/06/15

Heel hooking: there's more to it than meets the eye - well, the foot? Whatever. In this episode, you'll have your mind blown by the sneaking ways you're biffing your heel hooks. Let's fix it, shall we? If building your climbing skills is on your agenda, then get excited for the Crush It sale starting on June 15th. You can get 25% off a Crush It App plan. Use the code SUMMERCRUSHIN at checkout! Go here to grab your plan: www.goodsprayclimbing.com/self-guided-climbing-programs NOTE: July custom

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46:15

Episode 35: The trap of perfect nutrition, embracing...

The Average Climber Podcast ·

2023/06/08

You might think you have a liberated mindset towards food, but do you? Do you really? In this episode we unpack the sneaky ways diet culture might be influencing your relationship with food (that you might not even think about). There's a difference between caring about your nutrition and being overcome by perfectionist tendencies - sometimes this line is finer than you think. So strap in and get ready for some reflection. No matter where you are in your nutrition journey, this episode will pack a

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38:37

Snack Break: Planning Your Nutrition around a...

The Average Climber Podcast ·

2023/06/01

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

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58:30

Episode 34: Flexible programming to fit your life,...

The Average Climber Podcast ·

2023/05/25

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,

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29:18

Snack Break: The Skill Work Your Training is Missing

The Average Climber Podcast ·

2023/05/18

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

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01:07:41

Episode 33: ”Wherever! Whenever!” How to approach...

The Average Climber Podcast ·

2023/05/11

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

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31:02

SNACK BREAK: 12 week endurance progressions for...

The Average Climber Podcast ·

2023/05/04

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

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174 results

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