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 tha...
May 04, 2023•31 min•Ep. 54
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 t...
Apr 27, 2023•1 hr 8 min•Ep. 53
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 ...
Apr 20, 2023•31 min•Ep. 52
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 episo...
Apr 13, 2023•1 hr 12 min•Ep. 51
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 tak...
Apr 06, 2023•26 min•Ep. 50
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 r...
Mar 30, 2023•54 min•Ep. 49
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 clim...
Mar 23, 2023•39 min•Ep. 48
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...
Mar 16, 2023•1 hr 27 min•Ep. 47
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 o...
Mar 09, 2023•28 min•Ep. 45
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...
Mar 02, 2023•1 hr 10 min•Ep. 46
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 tra...
Feb 23, 2023•18 min•Ep. 44
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, to...
Feb 09, 2023•27 min•Ep. 43
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 o...
Feb 02, 2023•1 hr 17 min•Ep. 42
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 ...
Jan 26, 2023•24 min•Ep. 41
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. You ...
Jan 19, 2023•1 hr 5 min•Ep. 40
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 ...
Jan 12, 2023•30 min•Ep. 39
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 & fing...
Jan 05, 2023•1 hr 8 min•Ep. 38
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 ab...
Dec 22, 2022•29 min•Ep. 37
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 be...
Dec 15, 2022•1 hr 25 min•Ep. 36
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 here: https://theoutdoornutritionist.podia.com...
Dec 08, 2022•37 min•Ep. 35
We took ourselves a bouldering trip to Bishop and had a ton of fun. While the good times were rolling, we also learned some valuable lessons regarding our nutrition, our tactics, and our training for the trip. So come on in and learn from our mistakes - so you don't have to make them too. Speaking of training... whether self-guided programming or customized support feels like the move for you... don't forget that the Good Spray Black Friday sales end after 12/2. You can learn more about Good Spr...
Dec 01, 2022•1 hr 4 min•Ep. 34
Join us on a brief tour of how we got started in running our own businesses. From lecture halls to dirt science, join us on the windy roads we took to get where we are now. We're also giving you the 411 on our deals for Black Friday 2022! From nutrition courses to training plans, we have some truly bonkers deals going on right now. Good Spray Black Friday Sale: www.goodsprayclimbing.com/store Coupon codes: FRIDAY40 for 40% off self guided training plans, custom12 for $150 off 12 week plans, cust...
Nov 25, 2022•34 min•Ep. 33
Whether it's your nutrition strategy or your training ambitions - you've probably asked yourself this question "Do I really need a coach for that?" The answer to that is a lot bigger than a simple yes or no. In this episode of the Average Climber Podcast we're helping you figure out if a self-guided approach is best for you, or if you may benefit from having the support of a coach or nutritionist. Whether self-guided programming or customized support feels like the move for you... don't forget t...
Nov 17, 2022•1 hr 24 min•Ep. 32
Our girl is turning 30 this month! So as Caitlin kisses her 20s goodbye we sit down to reflect on how we can continue to improve and support our climbing as we age. Moral of the story: we're nowhere near washed up and neither are you! Though there are some considerations you'll want to make as your own birthdays fly by. If this episode got you thinking about how your nutrition is impacting your longevity in climbing, there's some good news! Caitlin is having an epic, birthday sale on her signatu...
Nov 10, 2022•32 min•Ep. 31
How's your relationship with failure? You might be surprised to find out. In this episode we dive deep into how your perspective on failure can impact your climbing in ways you wouldn't expect. If this episode got you excited to work on your weaknesses, then get ready for the Good Spray Training plan sale starting November 25! You can learn more about Good Spray Programs here: www.goodaprayclimbing.com/coaching Caitlin's books are FULL through the end of the year... But you can still get in line...
Nov 03, 2022•1 hr 4 min•Ep. 30
Average Climber Pod: Halloween edition! This year we're bringing you a bouldering trick to for faster sending as well as a sports nutrition evaluation of your favorite Halloween treats. Come have some spooky fun with us as we help you improve your climbing. And a few quick reminders for you... Only 3 spots are left in Camp 5.12 - enrolling is closing on 11/4! You can submit your application to Camp 5.12 by tapping the link below. www.camp512climbing.com . Caitlin's books are FULL through Novembe...
Oct 27, 2022•31 min•Ep. 29
In this special edition episode, we're bringing in coaches Kris Hampton and Nate Drolet of the Power Company Podcast. We'll be discussing one of our favorite topics: you - and the ways you sabotage your own progress. If you want to learn more about working with the Power Company, check them out right here! And a few quick reminders for you... Camp 5.12 is enrolling RIGHT NOW. You can learn more about Camp 5.12 by going to www.camp512climbing.com . Monday 10/24 is your last chance to apply and sc...
Oct 20, 2022•1 hr 54 min•Ep. 28
In the second installment of our wagon series, we're taking a look at nutrition, answering the big question: If you keep falling off the wagon, were you on the right wagon to begin with? When making changes to your nutrition, the ultimate goal is to get your food choices working FOR you - not against you. In this episode, we'll be examining various "wagons" and giving you the tools to decide what is right for you. And if you want a pro at your side as you figure out your nutrition, we've got you...
Oct 13, 2022•52 min•Ep. 27
It's all fun and games until you run out of fingertips.... Climbing is hard enough when your skin isn't an issue, so when your tips start splitting and your skin is on fire, things can really start to suck. To help you out, in this Snack Break we're dolling out some actionable advice for healthier fingy-tips. And we're doing it through the lens of - you guessed it - nutrition! Get ready to learn about foods and strategies that will help your long-term skin recovery. Who knew skin care could be s...
Oct 06, 2022•37 min•Ep. 26
Striving for consistency and is great, but it isn't always realistic. Like it or not, there will be times in your life when climbing will take a backseat. But when it is time to get back in the swing of things, what does that look like? And how do you get back on the wagon - both mentally and physically? That's exactly what we're digging into in episode 18. Get ready for some actionable tips for your next comeback. ... and if you're ready to gear up for another ride on the training wagon - we've...
Sep 15, 2022•59 min•Ep. 25
