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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

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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01:07:34

Episode 32: ”endurance is the drama”, what every...

The Average Climber Podcast ·

2023/04/27

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

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30:40

SNACK BREAK: Nutrition methods to improve your...

The Average Climber Podcast ·

2023/04/20

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

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01:11:49

Episode 31: Life, Stress, and Progress with Chelsea...

The Average Climber Podcast ·

2023/04/13

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

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26:06

Snack Break: Prepping for outdoor performance inside...

The Average Climber Podcast ·

2023/04/06

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

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53:32

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

The Average Climber Podcast ·

2023/03/30

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

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38:57

Snack Break: Smoothies 101, How to make a delightful,...

The Average Climber Podcast ·

2023/03/23

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

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01:27:00

Episode 29: Lessons in struggling with Ryan Devlin, ...

The Average Climber Podcast ·

2023/03/16

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

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28:12

SNACK BREAK: Cold Weather Climbing Tips (Submitted by...

The Average Climber Podcast ·

2023/03/09

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 Lauren or www.dirtbagnutrition.com to get the low down on

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01:09:45

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

The Average Climber Podcast ·

2023/03/02

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.com Work with Lauren: www.goodspraycoaching.com What's your climbing theme song - take the quiz! Support us on Patreon. The

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18:12

SNACK BREAK: Busting our top 3 snacking myths

The Average Climber Podcast ·

2023/02/23

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

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27:28

SNACK BREAK: What we learned in Hueco Tanks

The Average Climber Podcast ·

2023/02/09

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,

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01:17:13

Episode 27: Six tips to crush your winter training...

The Average Climber Podcast ·

2023/02/02

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

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24:21

SNACK BREAK: The Training and Nutrition Combo,...

The Average Climber Podcast ·

2023/01/26

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

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01:05:08

Episode 26: 4 things we wish climbers knew about...

The Average Climber Podcast ·

2023/01/19

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

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29:54

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

The Average Climber Podcast ·

2023/01/12

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

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01:08:21

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

The Average Climber Podcast ·

2023/01/05

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

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29:18

SNACK BREAK: 4 Holiday Tips for Navigating Training &...

The Average Climber Podcast ·

2022/12/22

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

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01:24:37

Episode 24: ”Asking for a friend”, fear management...

The Average Climber Podcast ·

2022/12/15

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

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37:28

SNACK BREAK: What nutrition pros wish you know about...

The Average Climber Podcast ·

2022/12/08

In this snack break, we're featuring our honored guest Emily Smith MS, CNS, The Outdoor Nutritionist. Armed with the knowledge of not one, but TWO nutrition professionals, we're diving into what you need to know about body composition. Speaking of body composition, if this episode tickled your fancy, this is just the tip of the iceburg. There is a lot more to learn inside of Body Comp Pro, a course all about body composition: You can grab the course

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