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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

11:03

Signing Off for Our Holiday Deload

The Average Climber Podcast ·

2025/12/04

Welcome to the one episode of the year where we officially prescribe doing less. Join us for a very Average year-in-review, complete with triumphs, what we're each celebrating, and reminders going into the holiday season.We’re pressing pause for a bit, but we’ll be back in 2026 with more climbing nonsense, hot takes, and unsolicited beta. In the meantime, our one holiday request is this: please leave us a review!!! If we read your review on the podcast, we'll send you a sticker! And isn't that just

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23:33

Top Three Holiday Nutrition Tips

The Average Climber Podcast ·

2025/11/20

What if your holiday season was free of nutrition drama? That's what we want for you, so we're bringing you our top tips on nutrition - holiday season edition. Whether you've got a challenging relationship with sugar cookies or you just hate feeling "off" because of major changes to your diet during the holidays - this episode is for you.LINKS: APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov Book an Intro Call with

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71:26

Ep 85: Ski Training 101 with Coach Shannon Smith

The Average Climber Podcast ·

2025/11/13

Yep. You read that right - we're covering SKI TRAINING on this week's episode. Because we know that for some of you, part of being an average climber is being an average skier too. KIDDING!!! Anyway, we are so happy to welcome Ski Coach Shannon Smith to give us the 411 on all things ski training. Shannon worked with alpine ski racing teams for over a decade before pivoting to start her own Ski Coaching business in 2020. Shannon has grown Range Fitness to a full staff of coaches and that has helped

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23:05

Top 3 Holiday Training Tips

The Average Climber Podcast ·

2025/11/06

For many climbers - the holiday season means more on our plates. More gatherings, more to-dos, more hosting, perhaps more tough feelings, and less time for training. So in this episode we're giving you our top 3 tips for navigating the holiday season with intention and bad-assery.⚠️ P.S. We're releasing this episode NOW.... because 3 days before December starts is *probably* too late! LINKS: APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov Book an Intro Call

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69:19

Ep. 84: The Rules you Can Break in your Training and...

The Average Climber Podcast ·

2025/10/30

Rules can make decisions easier. Rules can keep you safe. But rules can also be so rigid that you leave progress on the table. In this episode we're showing you which rules you can break, and why. From performance seasons, to food morality, and when to do what training sessions - if you get worried about doing things "right", this episode is about to bring you some serious relief.LINKS: APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov Book an Intro Call with

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23:47

Four Signs it's Time to Pivot

The Average Climber Podcast ·

2025/10/23

If climbing has been feeling a like a box cheez-its that have been in the pantry too long - this episode is for you. Because having a stale relationship with climbing - well, it could be better, ya know? So in this episode we're breaking down four signs that it might be time to pivot your approach. If this title jumped out at you - that's your first sign that you need to give this a listen. APPLY FOR 1:1 COACHING WITH LAUREN https://usv2nrx1n1p.typeform.com/to/vFaAWnov Join Caitlin's

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84:18

Ep 83: All things granite with Kris Hampton, "granite...

The Average Climber Podcast ·

2025/10/16

Granite has shaped climbing history — from Yosemite to crags around the world. In this episode, we’re joined by coach Kris Hampton of the Power Company Podcast to unpack why granite feels so damn hard, how to get better at it, and what makes it such a cornerstone of climbing. LINKS + RESOURCES: Granite Edge from Nature Climbing https://natureclimbing.com/products/stone-hanger-1?srsltid=AfmBOooMlRoLZuMOTsK6t58u95nNftWMPsn35bbkfmw8g9marvDiJvKy Footholds -

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18:10

Stop Bonking: Using Micro-fueling for Steady Energy

The Average Climber Podcast ·

2025/10/09

If eating a whole meal at the crag isn't your style, or you feel like energy during big climbing sessions really starts to slip, then you need to listen up.In this episode, we're giving you a bite-sized lesson in micro-fueling. BON APPETIT! 🤌🏻 Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup Join Lauren's Newsletter https://www.goodsprayclimbing.com/training-plan-makeover Get on the wait list for The

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69:18

Ep 82: How to Solo Boulder Outside with Chelsea Murn

The Average Climber Podcast ·

2025/10/02

Chelsea Murn is no stranger to solo bouldering. In fact, she was alone in the woods for many of the hardest boulders she's ever done (and she's racked up a few V10s in her day).Many climbers struggle to get outdoors as often as they'd like - and part of that struggle comes from coordinating with climbing partners. Enter - SOLO BOULDERING. In this episode we cover - the risks you take when bouldering by yourself - building self-trust - Chelsea's favorite gear recs - and more! RESOURCES: -

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33:16

CASE STUDY: Climbing V9 through Chronic Illness

The Average Climber Podcast ·

2025/09/25

We've got a NEW episode style for you - case studies! Where we talk about real clients making real progress. This week we're talking about Caitlin's client, who was suffering with ulcerative colitis (if you aren't familiar with it - think EXTREME inflammatory gut problems). We discuss: - how Caitlin helped Jack reintroduce foods back into his diet - getting Jack enough energy to be able to train and climb outside again - how he healed, recovered and climbed his second V9! Join Caitlin's

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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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