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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

45:28

ep 81. Weekend Warrior Survival Guide - part 2.

The Average Climber Podcast ·

2025/09/18

Welcome to part 2 of the weekend warrior survival guide. We're bringing you more nutrition planning tips that will blow your mind AND discussing the trap of "fun". RESOURCES: How to set climbing trip goals without losing your mind! https://youtu.be/2PSfLEgiBlE Join Lauren's Newsletter https://www.goodsprayclimbing.com/training-plan-makeover Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup APPLY FOR 1:1 COACHING WITH

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29:30

Setting Outdoor Climbing Goals (No Grade Chasing...

The Average Climber Podcast ·

2025/09/11

You don't have to have a mega-proj and break into a new grade every season. You can have different goals. You can have goals for your nutrition. In this episode we're showing you how to spice up your outdoor climbing with goals that will make you better (and help you have more FUN too).*P.S. I realized we said "raw egg" in this story, but let it be known that it was in fact a hard boiled egg. Our apologies 🤣 Join Lauren's Newsletter https://www.goodsprayclimbing.com/training-plan-makeover Join

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61:42

ep. 80: The Weekend Warrior's Survival Guide - part 1

The Average Climber Podcast ·

2025/09/04

THE BITCHES ARE BACK. 🎉We are so excited to kick off September with you - and we know you've got crunchy leaves and crispy temps on the brain. It's about to be weekend climbing trip o'clock and we want you to be ready. In part 1 of our weekend warrior's survival guide, we're teaching you... > what you CAN train last-minute vs. what you can't > changing the way you view your nutrition on a weekend climbing trip (your mind will be BLOWN) > the *smart* way to flip the switch from indoor

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36:32

SENDTEMBER EP 4: "Hold the rope"

The Average Climber Podcast ·

2025/07/31

🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is episode 4. This series is meant to be listened to IN ORDER. So go back to episode 1! ___________________________________________________________________________ In the final episode of this series, we're

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34:56

SENDTEMBER EP 3: "He'll start at his shoe for an hour"

The Average Climber Podcast ·

2025/07/24

🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is episode 3. This series is meant to be listened to IN ORDER. So go back to episode 1! ___________________________________________________________________________ In episode 3 we're highlighting the mental

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38:14

SENDTEMBER EP 2: "Do not hang your heads"

The Average Climber Podcast ·

2025/07/17

🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is episode 2. If you haven't listened to episode 1 yet - go back and start at the beginning. ___________________________________________________________________________ Welcome to episode 2, where I'm walking you

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28:18

SENDTEMBER EP 1: What it takes to win a game

The Average Climber Podcast ·

2025/07/10

🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is episode 1. What it takes to win a game. ______________ Welcome to episode 1 of the Sendtember Podcast. We're kicking off this 4 part series with the foundations of 5.12 climbing. We discuss - physical metrics

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01:12:14

Sends and Suffers: Ep 85 Coaching Youth Insights and...

The Average Climber Podcast ·

2025/07/03

We're on break but that doesn't mean we don't have things we want to share with you.This week we're highlighting a fellow PlugToner, Mario Stanley. Mario is the host and creator of the Sends and Suffers Podcast. A renaissance man through and through, he is a climber, coach, filmmaker, podcaster, former route setter, advocate for making climbing accessible to all, and so much more. We're thrilled to highlight this episode of Sends and Suffers in our feed. ABOUT THE EPISODE: Join us in a

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03:09

SUMMER BREAK + CREW ANNOUNCEMENT

The Average Climber Podcast ·

2025/06/26

We're taking a break! See you back here in August!EPISODE TOPIC REQUEST FORM https://forms.gle/GAinnha1sG8EveUB9 LEARN MORE ABOUT THE CREW www.goodsprayclimbing.com/the-crew last day to enroll for July is 6/27! Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup

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22:44

Battling the pump, combining physical and mental...

The Average Climber Podcast ·

2025/06/12

"If I train my endurance enough, I'll never get pumped and I'll never fall" If that's the way you're approaching your endurance training, this episode is for you. Improving your pumpy climbing abilities has a lot to do with A. your forearm endurance and B. how well you can keep your cool when the pump sets in. In this episode, we're taking you through a training progression to help you with both the mental and physical aspects of endurance. Get ready for some sweaty palms and bricked

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01:10:42

ep 79: SIX KILLER TIPS, how we've changed our minds...

The Average Climber Podcast ·

2025/06/05

Want to eat better? You have to change your behavior. Follow a training plan? Gotta change your behavior. Stick to a stretching routine? You guessed it - BEHAVIOR CHANGE. Changing your behavior is the root of everything you want to accomplish. In this episode, we're giving you six killer tips (beyond "Atomic Habits" stuff) to help you change your behaviors for the better. PLAY NUTRITION BINGO WITH CAITLIN (newsletter sign-up) Apply for 1:1 Coaching with Lauren Join the wait list for the next

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48:03

What Climbers get wrong about core training with Evan...

The Average Climber Podcast ·

2025/05/22

Dr. Evan Ingerson is back and this time we're tackling CORE TRAINING FOR CLIMBERS. Get the perspective of a physical therapist (Evan) and a coach (Lauren) as they dissect the big questions of core training like...- Should your core training be climbing specific? - How can you tell if your core is "low hanging fruit"? - What are the most common core training mistakes climbers make? We're covering all that and more - core up and tune in. WORK WITH EVAN: www.theclimbingproject.com Email him:

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01:04:54

Ep 78: Should you climb with pain? How to do it and...

The Average Climber Podcast ·

2025/05/15

Should you take a week off or keep climbing on that tweaky finger? If a move makes your shoulder hurt a LOT but it feels fine 5 minutes later, what does that mean? If injury and pain feel confusing (or frustrating) to you - which is understandable - this episode with Climbing DPT Evan Ingerson is right up your alley. He has been working with climbers for 9+ years, climbing for 25 years, and was a multi-year youth national competitor. We are so excited to bring Evan’s expertise and impeccable

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42:17

How to rescue an off-track afternoon (and still get...

The Average Climber Podcast ·

2025/05/08

If you're someone who trains in the evenings after a long day of work - we see you, we feel you, and we know that some afternoons get totally off track. In this episode we're guiding you through the process of saving yourself from saying "eh, I'll just move that session to tomorrow". If you ever struggle with evening training motivation - this is for you.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: If

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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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