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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

73:39

Ep. 8: Supplement Speed Dating

The Average Climber Podcast ·

2026/03/26

Who's a major hottie and who's not all they're cracked up to be? From sleep and recovery to short-term energy support, we're taking you on a few speed dates so you can get to know your options. Welcome to supplement speed dating, baby. 🔥Connect with Lauren: www.goodsprayclimbing.com < for coaching program info! Apply for 1:1 coaching (now enrolling for Spring!) https://usv2nrx1n1p.typeform.com/to/vFaAWnov Connect with Caitlin Book a clarity call:

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60:43

Ep 7: Consistency's Best Friend

The Average Climber Podcast ·

2026/03/19

If you want to consistency to be your long-time friend, you'll need to become BFFs with this girl as well. So pop this episode into your ears - you're about to meet a woman who's gonna change your life. It's time to meet consistency's best friend - you'll NEVER guess who she is. RESOURCES: 1. Red / Yellow / Green Planning: https://www.instagram.com/p/DF5imRCKNUw/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== *check out the IG post for the full walk-through 2. THE PIVOT MENU -

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64:16

Ep. 6: How to make work capacity work for you

The Average Climber Podcast ·

2026/03/12

The ultimate performance marker of energized climbers: work capacity. From what it means, how to build it, and how to know if you need more of it - we're teaching you how to make work capacity work for you! Connect with Lauren Get details on The Crew [enrollment now open!] www.goodsprayclimbing.com/the-crew Apply for 1:1 Coaching https://usv2nrx1n1p.typeform.com/to/vFaAWnov Connect with Caitlin Book a clarity call:

en

68:04

Ep 5: How to get off the energy rollercoaster

The Average Climber Podcast ·

2026/03/05

If your nutrition looks good on paper but you're still feeling "blah" - this episode is for you. We're digging into why "eating enough" doesn't always cut it when it comes to keeping you energized - and we're taking a couple side quests into caffeine and blood sugar while we're at it. Let's get you off the energy rollercoaster and onto a nice, stable country lane. Connect with Caitlin Book a clarity call:

en

56:11

Ep 4: The top 10 ways you're wasting energy on the wall

The Average Climber Podcast ·

2026/02/26

Let's get technical AND tactical - this week we're breaking down the most common ways climbers waste energy on the wall. From footwork faux pas to tactics to resting skills - we're giving you some actionable tips to climb more efficiently - so you can climb more in general.Resources: Here's the top 10 list and DRILL cheat sheet that goes with this episode [LINK] Eric Horst blog post on pacing for sport climbing. [LINK] *also in the last bit of the episode Lauren MEANT to say "omniscient"

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85:00

Ep. 3: The top 10 ways climbers sabotage their recovery

The Average Climber Podcast ·

2026/02/19

You don't get better at climbing while you train - you get better when you leave the gym and start recovering. However, it's possible that your recovery strategies aren't helping as much as you think they are. So in this episode, we'll be showing you the top 10 ways you might be sabotaging your recovery (and what you can do about it). Resources: Check out Lauren's training plan makeover library [HERE] Connect with Lauren Get on The Crew wait

en

78:03

Ep. 2: Why your mind is tiring your body

The Average Climber Podcast ·

2026/02/12

Ever heard someone say "you thoughts become your actions"? Well this week we're bringing you the research to back that up. Episode 2 is all about the ways your mind is tiring your body. We're educating you on why this happens (and how to stop it) RESOURCES: 1. Negative emotional state slows down movement speed: behavioral and neural evidence PMID: 31579576 2. Exploring the impact of psychological capital and work–family conflict on stress regulation and success in competitive

en

49:43

How to Be and Energized Climber Episode 1: Are you...

The Average Climber Podcast ·

2026/02/05

Welcome to episode 1 of the first ever FULL SEASON of The Average Climber Podcast. This season we have one simple goal in mind: helping you become the most energized climber you can be. And that starts with an important question: Are you Energized? Better listen in to find out. Episodes will release every Thursday. 8 in total! Here's your episode 1 homework: https://drive.google.com/file/d/1lxJObGIeOjKxXX6L7tNlETDYHYptik0Z/view?usp=sharing Connect with Lauren Get on The Crew wait

en

1:06

ANNOUCEMENT: How to be an Energized Climber [NEW...

The Average Climber Podcast ·

2026/01/30

WE'RE BA-AAAACK. And doing something we've never done before:The first ever SEASON of The Average Climber Podcast. For our inaugural voyage into the land of Sequential Podcasting - we're taking you on a journey with one goal in mind: Making you the most energized climber you can be. From energy-sapping movement habits, to psychological energy leaks, and even blood sugar rollercoasters - we're tackling the issue of energy from all angles. (Don't worry, there's still PLENTY of completely

en

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

en

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

en

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

en

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

en

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

en

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

en

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 -

en

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

en

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: -

en

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

en

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

en

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