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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

34:31

Ep 77: Trail Running Race Week - how Caitlin got...

The Average Climber Podcast ·

2025/05/01

This episode features some b roll that we recorded for the hell of it. For those of you looking for some nutrition help when you're thinking about big days out in the elements, this episode will have some tasty tips for you.Plus, if you're one of those climber-runner types - this episode has plenty of nutrition tips you'll want to tune in for. *A NOTE ON THE RACE ELEVATION* Lauren still does not have feedback from the race organizers; however despite what Lauren's topography explorations on the

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43:55

Fontainebleau, France: Caitlin’s trip reflection and...

The Average Climber Podcast ·

2025/04/24

Ever wondered what it's like to boulder in France? What if your rest days could be a day trip to Paris? In this episode Caitlin is giving us all the details on her recent trip to Fontainebleau. This episode is two parts travel guide and one part chat between two good friends. If you're looking for climbing trip ideas, tune in ASAP.PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: Submit your episode ideas to

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45:25

Ep 76: Should you change your beta or try harder? 6...

The Average Climber Podcast ·

2025/04/17

With the limitless options for how you can climb something, it's understandable that you might be looking over your shoulder every now and again for beta that feels better. So how do you decide if you need to ditch your beta for an upgrade, or stick with it and try harder? We're serving up 6 tips to help clear that up.PLAY NUTRITION BINGO WITH CAITLIN Apply for 1:1 Coaching with Lauren Join the wait list for the next round of The Crew Additional Links: Submit your episode ideas to

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24:17

Our Top 10 Favorite Outdoor Snacks

The Average Climber Podcast ·

2025/04/10

In this snack break, we're talking about - you guessed it: SNACKS. Our top 10 favorite snacks to eat outside and why. If you're looking for some inspo for your next trip to the grocery store, look no further - we've got you covered. Register now for THE CREW! Last day to enroll is 4/11/25. LAUREN LINKS: 1. Get on Lauren's newsletter for a chance at FREE COACHING! 2. Sign up for the Fast Track Movement Course Additional Links: Submit your episode ideas to

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01:10:18

Q&A: fall practice on "easy mode", burnout, the deal...

The Average Climber Podcast ·

2025/04/03

Today we have a big, bad listener Q&A episode covering topics like:- how to start from square one when it comes to fear management - what to do if you're always starving when you climb outside - the deal with caloric deficits + climbing training - how to get an effective route session done in 90 minutes or less - preventing burnout and MORE. Thanks to all who submitted their questions, we appreciate you! Register now for THE CREW! Resources mentioned: 1. Follow Lauren's behavior change

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31:34

SOS! What to do about muscle soreness

The Average Climber Podcast ·

2025/03/27

If you feel as stiff as a board and it sucks to walk down the stairs, we need to talk. In this episode we're tackling the topic of delayed onset muscle soreness. How to prevent it and what to do if you're experiencing it. HINT: managing and preventing DOMS may require tweaks to your training and nutrition. Tune in! RPE Training: https://youtu.be/yZ1YdfyRX8o CAITLIN LINKS: 1. Join Caitlin's Newsletter LAUREN LINKS: 1. Get on Lauren's newsletter for a chance at FREE COACHING! 2. Sign up for the

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01:04:14

Ep 75: Which one are you missing? Introducing the...

The Average Climber Podcast ·

2025/03/20

Should we be sharing Lauren's signature coaching framework on air for all to hear? Top chefs would tell us to keep the secret recipe under-wraps. But, eh, we aren't the type to gate keep. If you've ever felt overwhelmed, unsure, or confused about decisions in your programming - this episode is for you. You're about to learn a process that will take your training from fuzzy to focused.CAITLIN LINKS: 1. Vault Sale is on NOW 2. Join Caitlin's Newsletter LAUREN LINKS: 1. Get on Lauren's newsletter

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25:29

Three nutrition skills every climber needs

The Average Climber Podcast ·

2025/03/13

If we could wave a magic wand and give every climber three nutrition skills - this is what we'd pick. Tune in to hear all about them. Do you have these skills, or if could you use a tune up?CAITLIN LINKS: 1. Get on the Resource Vault NOW 2. Join Caitlin's Newsletter LAUREN LINKS: 1. LAUREN'S SECRET LIST OF MYSTERY AND RIDDLES 2. Get on Lauren's newsletter for a chance at FREE COACHING! Additional Links: Submit your episode ideas to

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59:56

Ep 74: "How will my body change when I upgrade my...

The Average Climber Podcast ·

2025/03/06

When you start training - you expect to see shifts in the weights you can lift, what edge you can hang on, and the amount that you can climb. Maybe you even see progress in how quickly you can climb certain grades.But there are some other changes you might notice too - in your energy levels, your appetite, and in your body itself. In this episode, we're taking a look at the way's your body might change (on the inside and the outside) as you train hard and fuel yourself accordingly. CAITLIN

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26:28

Make stretching a habit with these 5 tips

The Average Climber Podcast ·

2025/02/27

In terms of things climbers say they "should" be doing - mobility work is top of mind. If you've been pondering becoming someone who stretches regularly - for your climbing or your general wellbeing, these five tips are guaranteed to help you develop a focused, effective stretching practice.Resources Tom Merrick's YouTube Channel Mercedes Pollmeier's YouTube Channel What is a developpe in ballet? We don't want to ruffle your feathers, but we do want you to get better at climbing, improve your

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01:10:34

Ep 73: The top 6 hardest pills to swallow in your...

The Average Climber Podcast ·

2025/02/20

We don't want to ruffle your feathers, but we do want you to get better at climbing, improve your nutrition, and have an enjoyable time while you do it. And if that takes some feather ruffling, then...*Boxing announcer voice* 📣 LET'S GET READY TO RUFFLLLLLEEEEEE In this episode we’re taking you through the top 6 toughest pills to swallow in your climbing and your nutrition. Hear us out. Because chances are if we’re talking about them, it’s probably because we’ve already swallowed these pills

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28:27

Reviewing a Chat GPT Climbing Nutrition Plan

The Average Climber Podcast ·

2025/02/13

If you ask Chat GPT for nutrition advice - will you get the guidance you need? Or are you entering the danger zone. This week, Caitlin is reviewing a climbing focused nutrition plan from Chat GPT. Come for Caitlin's verdict, stay for the actionable tips (and Lauren's relentless razzing of our proverbial AI overlords). CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course

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01:04:34

Ep 72: How to eat the rainbow (and why you should)

The Average Climber Podcast ·

2025/02/07

Everyone loves to talk about macros - so we decided it was high time the micronutrients get some love. In this episode we're teaching you about the color of food and the specific nutritional function of each color of the rainbow. If you know you need to get more fruits and veggies in (but you aren't exactly sure how or why) - this is the perfect listen. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course

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23:33

ChatGPT: Write Me a Training Plan

The Average Climber Podcast ·

2025/01/30

This week we decided to figure out if Lauren is going to be out of a job soon. We asked Chat GPT to write us a training program - specifically focusing on finger strength and endurance training. Will coaches be ousted by ChatGPT? Or will humanity reign supreme? Tune in to find out and get our thought's on Chat GPT's training expertise. LAUREN LINKS: 1. Sunset sale: self guided programs for 15% off before they go away forever! 2 Join Lauren's 1:1 Waitlist [next availability est. March 2025] 3. Get

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01:03:56

Ep 71: Finding the right partners, and building a...

The Average Climber Podcast ·

2025/01/28

During our holiday hiatus - we got a question that really stuck out to us. "It feels like my climbing partners don't always fit with the way I want to approach climbing. How do I find the right partners for me?" We took that question and ran with it. In this episode we're talking partnerships vs. friendships, what to look for in a climbing partner, the red flags we'd avoid, and how to build community. Good climbing partnerships don't just happen - it takes work. Tune in to hear how it's

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22:56

Caitlin's Big Reveal: Authenticity in a Social Media...

The Average Climber Podcast ·

2025/01/16

Lauren here. I'm writing a special note about my dear friend and co-host, Caitlin. I'm so proud to call this woman my friend and I am THRILLED for the direction she is taking things. It takes so many guts to make changes to your business and I'm so excited for what's to come.Tune in to find out about Caitlin's BIG REVEAL. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course

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50:50

Ep 70: Audience Q&A, slab climbing, saturated fats,...

The Average Climber Podcast ·

2025/01/09

Ask and you shall receive. In this episode we're answering questions submitted by climbers just like you. We're talking....👉🏻 what to do if you show up to the gym and you feel like TRASH 👉🏻 the 411 on saturated fats (are they EVIL!?) 👉🏻 finding your balance when it comes to slab climbing 👉🏻 a debate on skittles AND MORE. Lots of ground covered in this one, BUCKLE UP. RESOURCES MENTIONED: 1. No hands slab drill 2. The Imposter Cure (note this is NOT an affiliate link) LAUREN

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02:40

HOLIDAY HIATUS: "We've got good news and bad news "

The Average Climber Podcast ·

2024/12/10

We're taking a little break, but don't worry - we'll be back on January 9th. In the meantime, make sure to fill out this short survey and let us know what you want to hear on the show in 2025.We can't wait to hear from you! ❤️ https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform

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55:24

Ep 69: Our top 6 training + nutrition tips for indoor...

The Average Climber Podcast ·

2024/12/05

This is one of the MOST requested episode topics and we are finally getting it done: an episode specifically for the indoor focused climber. Whether you're just gym-bound for the winter or indoor climbing is your main gig, this episode is for you.RESOURCES MENTIONED: THE HARD TRUTH BY KRIS HAMPTON Limit bouldering mini course LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist [next availability est. March 2025] 2. Get on Lauren's newsletter for a chance at FREE COACHING! 3. Get the Fast Track Movement

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21:23

Three quick tips for climbing video review

The Average Climber Podcast ·

2024/11/28

Ever look at videos of yourself climbing and feel unsure about what to do with it? Whether you're trying to figure out why you keep falling on a certain move, or you simply want to climb something better - improving your video review skills will be a big help. So in this episode, we're giving you three things to do when you check out your climbing videos that will help you learn more and get better. Want Lauren's eyes on your climbing, grab an ELEVATE AUDIT. 🎉 [ELEVATE AUDITS] LAUREN LINKS: 1

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