Being a climber isn’t the same as being a competitive weight lifter. Or a marathon runner. So why would we train like it is? In this episode we’re taking a look at periodization - or the way we intentionally manipulate our training to elicit specific adaptations. And spoiler alert, as climbers, the way we periodize our training should be designed to fit the demands of our sport - not someone else's. The good news - this training methodology also offers you the flexibility for climbing outside, d...
May 25, 2023•59 min•Ep. 57
You might think you're doing this, but there's a good chance you actually aren't. What are we talking about? Deliberate practice. In this episode we discuss how to shift your mindset from a performance to a practice focus to learn more and become a better rock climber. While both are valuable ways to frame your climbing sessions, many climbers spend too much time focused on performing and not enough time focused on honing and acquiring new skills. But that ends today, because you're about to get...
May 18, 2023•29 min•Ep. 56
For some climbers - especially those who participate in multiple climbing disciplines - it can be tough to manage expectations. It might feel like you're supposed to be good at everything all the time. Or that you should be able to perform your best constantly. And that any nutrition strategy you adopt should be something you stick with forever and always. Perhaps that's working for you. Or perhaps this feels like a treadmill you can't get off of. If these struggles sound familiar then this epis...
May 11, 2023•1 hr 8 min•Ep. 55
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 taki...
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
