The Average Climber Podcast

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 Spray training programs by heading to www.goodsprayclimbing.com/coaching And if you want to learn about Caitlin's self-guided nutrition programs or e-book offerings, head on over to https://dirtbagnutritionist.podia.com Got questions about nutrition 1:1 coaching - no sweat, you can book a 15 minute clarity call to see if 1:1 coaching is right for you: https://calendly.com/cvhnutrition/clarity Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Production and editing by Josh Hafele. Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

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, custom6 for $100 off 6 week plans 60-Minute Nutrition Deep Dive E-Book Bundle Sale The Average Climber Podcast is a part of the Plug Tone Audio Collective.

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 that we have some fun Black Friday deals coming for you starting 11/25. You can learn more about Good Spray training programs by heading to www.goodsprayclimbing.com/coaching And if you want to learn about Caitlin's self-guided nutrition programs or e-book offerings, head on over to https://dirtbagnutritionist.podia.com Got questions about nutrition 1:1 coaching - no sweat, you can book a 15 minute clarity call to see if 1:1 coaching is right for you: https://calendly.com/cvhnutrition/clarity Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Production and editing by Josh Hafele. Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

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 signature nutrition course, Empowered! Empowered is designed to help climbers know what, when, and how to eat for everyday health and to master fueling around training for effective recovery. In honor of Caitlin's big 3-0, this course is 30% off through November 14th. Click here to score big and use '30FLRITYTHRIVING' at checkout. Got questions about nutrition coaching - no sweat, you can book a 15 minute clarity call to see if 1:1 coaching is right for you: https://calendly.com/cvhnutrition/clarity Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

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 for 1:1 coaching starting in January 2023 and onward. Ready to get started? You can head on over to the link below to apply for 1:1 coaching with Caitlin. https://cvhnutrition.typeform.com/to/vtvdMimd Got questions about nutrition coaching - no sweat, you can book a 15 minute clarity call to see if 1:1 coaching is right for you: https://calendly.com/cvhnutrition/clarity?month=2022-10 Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

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 November... But you can still get in line for 1:1 coaching December '22 and onward. Ready to get in, you can head on over to the link below to apply for 1:1 coaching with Caitlin. https://cvhnutrition.typeform.com/to/vtvdMimd Got questions about nutrition coaching - no sweat, you can book a 15 minute clarity call to see if 1:1 coaching is right for you: https://calendly.com/cvhnutrition/clarity?month=2022-10 Interested in a Good Spray training plan? Head on over to the Good Spray Store to check out both self-guided and custom plan options. www.goodsprayclimbing.com/store Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

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 score $100 off enrollment. Get in before your spot is GONE... Caitlin's books are FULL through November... But you can still get in line for 1:1 coaching December '22 and onward. Ready to get in, you can head on over to the link below to apply for 1:1 coaching with Caitlin. https://cvhnutrition.typeform.com/to/vtvdMimd Got questions about nutrition coaching - no sweat, you can book a 15 minute clarity call to see if 1:1 coaching is right for you: https://calendly.com/cvhnutrition/clarity?month=2022-10 Interested in a Good Spray training plan? Head on over to the Good Spray Store to check out both self-guided and custom plan options. www.goodsprayclimbing.com/store Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

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 covered! Caitlin is currently enrolling 1:1 clients for the fall and winter! You can find out if nutrition coaching is right for you by booking a 15 minute clarity call with Caitlin. Link below to set up your call. https://calendly.com/cvhnutrition/clarity?month=2022-10 Speaking of fall.... Climbing season is coming in HOT - or should I say, cool? As the leaves change colors and you head back outside, you might find out that your mental skills while on a rope aren't exactly where you want them to be. If you know your head game holds you back, we have great news. Camp 5.12, a 6 week group program for sport climbing performance, is coming back for ROUND 4! Enrollment opens on 10/13. You can go to www.camp512climbing.com to learn more about this exciting program. Want to find out your climbing theme song? Link to take the quiz: https://quiz.tryinteract.com/#/621eca54b3a0ca0018043a7b Get your hands on some Gnarly Hydrate at www.gognarly.com Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

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 so delicious!? Want to reap the other benefits of well-balanced nutrition? You've come to the right place! Caitlin is currently enrolling for 1:1 clients for the fall. You can find out if nutrition coaching is right for you by booking a 15 minute clarity call with Caitlin! https://calendly.com/cvhnutrition/clarity?month=2022-10 And if you're interested in learning more about Good Spray training options, head on over to the Good Spray Store. Custom plan spots are now enrolling for November - December! www.goodsprayclimbing.com/store Want to find out your climbing theme song? Link to take the quiz: https://quiz.tryinteract.com/#/621eca54b3a0ca0018043a7b Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

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 got great news! The Average Climber Intensive coming this October 1-2. In this two day intensive we'll be teaching you how to manage your nutrition, write your own training plans, and learn what you need to get to the next level in your climbing. Ready to get signed up? You can do that right here. TWO SPOTS LEFT. The last day to register is 9/16/22. https://dirtbagnutritionist.podia.com/average-climber-intensive Get registered before they're gone! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com Special thanks to our sponsor, Gnarly Nutrition. You can learn all about Gnarly's awesome line of sports nutrition products at www.gognarly.com

In this episode we're talking about trying hard and working on climbs that challenge you. What can you learn from trying a climb over many sessions? When's the best time to climb something at your limit? How can you mange your motivation throughout the projecting process? We're covering that and a whole lot more in this Snack Break. Get ready to dive in. ... and if pushing your limits in climbing excites you, then get excited for the Average Climber Intensive coming this October 1-2. In this two day intensive we'll be teaching you how to manage your nutrition, write your own training plans, and learn what you need to get to the next level in your climbing. Ready to get signed up? You can do that right here. TWO SPOTS LEFT. https://dirtbagnutritionist.podia.com/average-climber-intensive Get registered before they're gone! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

We all have them: struggles! You know, those things that make getting better at climbing a little harder than we'd like it to be. While we can't make all of our struggles go away, we can learn to work through them with more strategy and intelligence. So in this week's episode, we're sharing the top struggles we see our athletes working through and some tips for getting through them. Ready to get some help with the challenges of managing your own training and nutrition? Then check out the Average Climber Intensive, a two day workshop to teach you how to write your own training plans and get your nutrition dialed in while you're at it. Learn more about the intensive right here: https://dirtbagnutritionist.podia.com/average-climber-intensive .... and don't forget to use the code WELOVESTUBBY to get $100 off enrollment. Discount expires 9/6/22, so take advantage of this while you can! Spots are extremely limited! Get registered before they're gone! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

On today's episode we're taking you on a journey. From what was once a lofty idea to what is now an exciting opportunity coming to life, we are so pumped up to tell you more about the Average Climber Intensive, coming to you this October 1-2. In this episode you'll learn exactly who the intensive is for, what we'll be covering and how this whole, amazing she-bang is going to work. We're are so thrilled to interact directly with you and we can't wait to get this thing going! If you've been wondering how to get a better grip on your training and nutrition, this episode is for you. Ready to get signed up? You can do that right here: https://dirtbagnutritionist.podia.com/average-climber-intensive .... and don't forget to use the code WELOVESTUBBY to get $100 off enrollment. Discount expires 9/6/22, so take advantage of this while you can! Spots are extremely limited! Get registered before they're gone! Music by Devin Dabney The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. You can learn more about Plug Tone at www.plugtoneaudio.com

In part 2 of our plant based series we're digging into the practical side of plant-based nutrition - AKA we're answering your questions on plant-based fueling! If you want the inside scoop on applying the most important principles of plant-based nutrition, this episode is for you. Interested in learning more about fueling and feeling your best on a plant-based diet? Check out Caitlin's guide to plant-based fueling. For just $12.99 you'll have yourself a guide to eating as a plant-based athlete. You can grab your copy by tapping the link below! https://dirtbagnutritionist.podia.com/climber-s-nutrition-guide-plant-based-fueling Ready to level up your training and nutrition knowledge, then get psyched because The Average Climber Intensive is coming to you this October 1-2. In this two day intensive we'll teach you how to write your own training plans and empower you to eat like an athlete. Use the code WELOVESTUBBY at checkout to get $100 off registration. Pre-sale discount expires September 6, 2022. Spots are limited, register now before it's too late. LINK TO REGISTER: https://dirtbagnutritionist.podia.com/average-climber-intensive GNARLY VEGAN PROTEIN: https://gognarly.com/products/vegan-protein Interested in learning more about the way YOU train (and how to make it better?), then take the quiz and find out your climbing theme song - AKA what you're doing well in your training and what could use a little TLC. Tap below to take the quiz! https://quiz.tryinteract.com/#/621eca54b3a0ca0018043a7b Want to learn more about Good Spray training programs, head on over to www.goodsprayclimbing.com/coaching to learn more! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com.

Ever heard someone say "well the research says..." and then spout off something that sounds pretty f*ing crazy? Yeah. Us too. As much as we'd like to believe that all research is well designed and totally excellent, it's not. So in today's episode we're giving you a few tips for examining research papers. We're also diving into a couple of papers on plant-based nutrition that we thought were pretty interesting. If you like being grounded in facts, we think you'll like this episode. Interested in learning more about fueling and feeling your best on a plant-based diet, then check out Caitlin's guide to plant-based fueling. For just $12.99 you'll have yourself a guide to eating as a plant-based athlete. You can grab your copy by tapping the link below! https://dirtbagnutritionist.podia.com/climber-s-nutrition-guide-plant-based-fueling Want to master your understanding of how your nutrition, training, and lifestyle play a key role in impacting your hormonal health? Caitlin is collaborating with Emily Smith, The Outdoor Nutritionist, to bring you Bloom, An intimate 8-week coaching experience to get you from confused to empowered when it comes to your hormonal health. This program is for active women and gender queer individuals and includes eight weeks of group calls and educational content as you navigate a web of factors impacting hormonal health. The application closes on August 13th, 2022. Apply before it's too late. https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience?coupon=BLOOMPRESALE Interested in learning more about the way YOU train (and how to make it better?), then take the quiz and find out your climbing theme song - AKA what you're doing well in your training and what could use a little TLC. Tap below to take the quiz! https://quiz.tryinteract.com/#/621eca54b3a0ca0018043a7b Want to learn more about Good Spray training programs, head on over to www.goodsprayclimbing.com/coaching to learn more! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com. SOURCES FOR THIS EPISODE: Berkeley Article Link: https://pha.berkeley.edu/2021/04/11/benefits-of-plant-based-diets-in-athletic-performance/ New Zealand Diet Study (Wright et. al.) https://pubmed.ncbi.nlm.nih.gov/28319109/ Exercise Capacity of vegan, lacto-ovo-vegetarian and omnivorous recreational runners Link: https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0289-4 Lean and mean? Associations of level of performance, chronic injuries and BMI in sport climbing- Dr. G Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326274/

In this episode we're giving all you plant-based athletes the tools you need to support your health and your athletic pursuits. We're talking protein, supplementation, what blood tests you may need and a whole lot more. If you want to feel confident in your plant-based fueling choices, you'd better tune into this. Interested in learning more about fueling and feeling your best on a plant-based diet, then check out Caitlin's guide to plant-based fueling. For just $12.99 you'll have yourself a guide to eating as a plant-based athlete. You can grab your copy by tapping the link below! https://dirtbagnutritionist.podia.com/climber-s-nutrition-guide-plant-based-fueling Want to master your understanding of how your nutrition, training, and lifestyle play a key role in impacting your hormonal health? Caitlin is collaborating with Emily Smith, The Outdoor Nutritionist, to bring you Bloom, An intimate 8-week coaching experience to get you from confused to empowered when it comes to your hormonal health. This program is for active women and gender queer individuals and includes eight weeks of group calls and educational content as you navigate a web of factors impacting hormonal health. The experience starts August 15th, tap below to join in. https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience?coupon=BLOOMPRESALE Interested in learning more about the way YOU train (and how to make it better?), then take the quiz and find out your climbing theme song - AKA what you're doing well in your training and what could use a little TLC. Tap below to take the quiz! https://quiz.tryinteract.com/#/621eca54b3a0ca0018043a7b Want to learn more about Good Spray training programs, head on over to www.goodsprayclimbing.com/coaching to learn more! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com. SOURCES FOR THIS EPISODE: Berrazaga et al., 2019 Nebl et al., 2019

We sit down to discuss something that perplexes many climbers: why grades can feel SO DIFFERENT when you go to a new crag, gym or climbing area. If you have ever felt like a fish out of water visiting somewhere new, you aren't alone and we have some tips to help you. We also discuss nutrition tips for adjusting to higher altitudes - there are things you can do to ease the transition! If you've got a climbing trip coming up that you want to prepare for, we've got good news! The Good Spray self-guided training plan sale is on right now. You can get 25% off a self-guided sport climbing program, boulder program, or strength & fingers plan. Head on over to goodsprayclimbing.com/store to check out the deals and grab a plan! Want to master your understanding of how your nutrition, training, and lifestyle play a key role in impacting your hormonal health? Caitlin is collaborating with Emily Smith, The Outdoor Nutritionist, to bring you Bloom, An intimate 8-week coaching experience to get you from confused to empowered when it comes to your hormonal health. This program is for active women and gender queer individuals and includes eight weeks of group calls and educational content as you navigate a web of factors impacting hormonal health. The experience starts August 15th, but right now, you can get $100 off the total investment. Tap the link in our show notes to apply and learn more. https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience?coupon=BLOOMPRESALE Nutrition e-books are here! Check out the Climber's Nutrition Guides to Nutrient Timing, Roadtrip Feeling, and Plant-Based Fueling: https://dirtbagnutritionist.podia.com What's your climbing theme song? Link to take the quiz: https://quiz.tryinteract.com/#/621eca54b3a0ca0018043a7b Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com.

Is it better to use a smaller edge or more weight? How do you know when it's time to progress your hangboard session? If these questions have ever kept you up at night - or even got you into a useless conversation at the crag, this episode is what you're looking for. We're digging into the protocols you can use to practically build stronger fingers. And if you're interested in implementing some of these protocols, these are exactly the kinds of training tools I use in my self-guided training plans. The Good Spray self-guided training plan sale is on right now. You can get 25% off a self-guided sport climbing program, boulder program, or strength & fingers plan. Head on over to goodsprayclimbing.com/store to check out the deals and grab a plan! Want to master your understanding of how your nutrition, training, and lifestyle play a key role in impacting your hormonal health? Caitlin is collaborating with Emily Smith, The Outdoor Nutritionist, to bring you Bloom, An intimate 8-week coaching experience to get you from confused to empowered when it comes to your hormonal health. This program is for active women and gender queer individuals and includes eight weeks of group calls and educational content as you navigate a web of factors impacting hormonal health. The experience starts August 15th, but right now, you can get $100 off the total investment. Tap the link in our show notes to apply and learn more. https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience?coupon=BLOOMPRESALE What's your climbing theme song? Link to take the quiz: https://quiz.tryinteract.com/#/621eca54b3a0ca0018043a7b Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com. RESOURCES/LINKS FOR THIS EPISODE: Velocity Pulls Video: https://youtu.be/TJ0XGJNQdG8 Blog post - Victoria Sending her first 5.12: www.goodsprayclimbing.com/how-victoria-sent-her-first-5-12/ Force velocity curve graph: https://sportscienceinsider.com/force-velocity-curve/ Form for submitting questions to the podcast: https://docs.google.com/forms/d/e/1FAIpQLScYWU3jBcHXHXeJLKSCxEQENYvvTBjgLf7spdSryapL5OOPvA/viewform

In this edition of Snack Breaks, we're giving you the quick and dirty run-down of how to structure your strength training for endurance, strength, or power. If you've ever asked "is it better to do a lot of reps at a low weight or a few reps at a heavy weight?", you'll want to give this a listen. ... and if you want some help incorporating strength training into your climbing routine, here's some good news! The Good Spray self-guided training plan sale is on right now. You can get 25% off a self-guided sport climbing program, boulder program, or strength & fingers plan. Head on over to goodsprayclimbing.com/store to check out the deals and grab a plan! Want to master your understanding of how your nutrition, training, and lifestyle play a key role in impacting your hormonal health? Caitlin is collaborating with Emily Smith, The Outdoor Nutritionist, to bring you Bloom, An intimate 8-week coaching experience to get you from confused to empowered when it comes to your hormonal health. This program is for active women and gender queer individuals and includes eight weeks of group calls and educational content as you navigate a web of factors impacting hormonal health. The experience starts August 15th, but right now, you can get $100 off the total investment. Tap the link in our show notes to apply and learn more. https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience?coupon=BLOOMPRESALE Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com.

In this week's episode we sit down to set the record straight on one of the more confusing aspects of climbing training: the hangboard. Today we're laying down some basic foundations and answering questions like "when's a good time to start hangboarding", "what can hangboarding help with?", and "am I gonna hurt myself!?" So sit back, relax, and get ready to have your finger danglin' questions answered. Excited to get some stronger fingers of your own? Want some help with that? Then we have great news.... There is still one day left to grab a 6 or 12 week Good Spray Custom plan at a sweet discount! Spots for summer training are sold out, but if you're looking to start training in September, October, or November - jump in and grab a deal. You can secure your spot on the roster for fall training by following the link below! www.goodsprayclimbing.com/store Want to master your understanding of how your nutrition, training, and lifestyle play a key role in impacting your hormonal health? Caitlin is collaborating with Emily Smith, The Outdoor Nutritionist, to bring you Bloom, An intimate 8-week coaching experience to get you from confused to empowered when it comes to your hormonal health. This program is for active women and gender queer individuals and includes eight weeks of group calls and educational content as you navigate a web of factors impacting hormonal health. The experience starts August 15th, but right now, you can get $100 off the total investment. Tap the link in our show notes to apply and learn more. https://dirtbagnutritionist.podia.com/bloom-group-coaching-experience?coupon=BLOOMPRESALE ICF in Lander is next week! 2 Clinic Spots left! Your favorite hosts will be teaching a Clinic on Sports Nutrition and Climbing Training at this years' International Climbers Festival. Get signed up by registering for the festival and add your clinic registration during the check-out process. Admission to our clinic is FREE with the purchase of your ICF ticket! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com. Resources & Further Reading: Go 30 Hangboard Protocol (page 20 of the Climb Strong Hangboard Manual) https://www.climbstrong.com/wp-content/uploads/2018/10/ClimbStrong-Hangboard_Manual-Final-2.pdf Good Spray Blog https://goodsprayclimbing.com/four-hangboard-protocols-to-increase-finger-strength/ Breaking Beta episodes: Episode 1: Is this the best hangboard protocol? Episode 10: Which finger strength protocol is the best for endurance?

Let me guess, you want to train for climbing, but you don't feel like you have the time to do it. Maybe you're right... or maybe you could learn a few skills to better navigate your busy schedule. That's why in this episode, we're laying out actions you can take RIGHT NOW, to make better use of your valuable time. Being time constrained is hard. And you know what takes time? Writing your own training plans. Sick of going it alone? Want some 1:1 support to get you where you want to go in climbing? Then check out the custom training plan sale! 6 week and 12 weeks training plans are on sale right now. You can grab your custom plan right here, www.goodsprayclimbing.com/store CLIMBERS FEST IN LANDER, WYOMING Your favorite hosts will be teaching a Clinic on Sports Nutrition and Climbing Training at this years' International Climbers Festival. Get signed up by registering for the festival and add your clinic registration during the check-out process. Admission to our clinic is FREE with the purchase of your ICF ticket! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com

In this episode, we sit down to discuss the foundation of lasting changes in your training, nutrition and life in general: HABITS! From how to form them, and when to let them go - this episode gives you the need-to-knows on habit formation. .... speaking of forming sustainable habits around nutrition and training - we've got some great resources for you. BODY COMP PRO MASTERCLASS, June 28. 4pm PDT / 7pm EDT ($27) In this masterclass, you deepen your understanding of what impacts body composition. You will learn the what, the why, and the how when it comes to holistic body composition changes. Click here to register: theoutdoornutritionist.podia.com/body-comp-pro SUMMER TRAINING SALE STARTS TUESDAY JUNE 28 If you have been interested in working with Lauren on a custom plan - now is the time! 12 week and 6 week custom plan spots will be on sale next week! Spots are limited. Get ready to jump on this! Claim your spot by grabbing a plan in the Good Spray Store (www.goodsprayclimbing.com/store) And if you're headed to Lander this Summer, we have two big things to tell you about. First of all, your favorite hosts will be teaching a Clinic on Sports Nutrition and Climbing Training at this years' International Climbers Festival. Get signed up by registering for the festival and add your clinic registration during the check-out process. Admission to our clinic is FREE with the purchase of your ICF ticket! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com. Resources for this show: Fork vs. Spoon Study - www.researchgate.net/publication/301664303_Consumption_with_fork_or_spoon_Effects_on_acute_food_intake_eating_rate_and_palatability Source for Nu-TRASH-ion segment: https://www.eatthis.com/simple-weight-loss-habits/

In this week's episode we sat down to answer YOUR questions about going on climbing trips. From training to prepare, to eating on the road, and any logistical thing in between - we covered your questions (and we did a darn good job, if we do say so ourselves!) Interested in grabbing a Crush It training program? You can find Crush It for both boulderers and sport climbers in the Good Spray store. And if you're headed to Lander this Summer, we have two big things to tell you about. First of all, your favorite hosts will be teaching a Clinic on Sports Nutrition and Climbing Training at this years' International Climbers Festival. Get signed up by registering for the festival and add your clinic registration during the check-out process. Admission to our clinic is FREE with the purchase of your ICF ticket! Feel like your nutrition is holding you back? Then check out Caitlin's premiere course on nutrition basics and sports nutrition. Empowered will help you get clear on what changes to make, feel more energized, and once you have the course, it's yours forever so you can refresh your knowledge at any time. Click here to learn more about the course! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com.

In this episode, Caitlin sits down with Lauren ahead of her new training plan. In a surprising turn of events, Caitlin is temporarily leaving her pebble wrestling ways in exchange for some sport climbing goals this summer. If you've ever wondered what it looks like to work with a coach, this episode will help you see what's under the hood. And if you're headed to Lander this Summer, we have two big things to tell you about. First of all, your favorite hosts will be teaching a Clinic on Sports Nutrition and Climbing Training at this years' International Climbers Festival. Get signed up by registering for the festival and add your clinic registration during the check-out process. Second, Lauren is hosting an 8 week group program specifically for climbing in Lander, Wyoming. Pocket Power will provide you customized training, trip beta, and the support of other athletes to get you dialed in and ready to crush. Click here to learn more. There are only 4 spots left. Pocket Power starts on June 6. And if you want to learn more about how to work with Lauren on your training, check out her offerings at www.goodsprayclimbing.com/coaching. Feel like your nutrition is holding you back? Then check out Caitlin's premiere course on nutrition basics and sports nutrition. Empowered will help you get clear on what changes to make, feel more energized, and once you have the course, it's yours forever so you can refresh your knowledge at any time. For a limited time, Empowered is on sale for $100 off, click here to learn more about the course! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com.

On this week's episode we dive into self-coaching and discuss strategies for being your own best coach. From evaluating your technique to checking-in on your nutrition, there's a lot you can do on your own to make gains in your climbing, training and nutrition. And as a special bonus, check out this free resource to help you check in on your nutrition! And if you're headed to Lander this Summer, we have two big things to tell you about. First of all, your favorite hosts will be teaching a Clinic on Sports Nutrition and Climbing Training at this years' International Climbers Festival. Get signed up by registering for the festival and add your clinic registration during the check-out process. Second, Lauren is hosting an 8 week group program specifically for climbing in Lander, Wyoming. Pocket Power will provide you customized training, trip beta, and the support of other athletes to get you dialed in and ready to crush. Click here to learn more. Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Are you looking for help with your nutrition? Caitlin has your back. Need to see if nutrition coaching is right for you? You can book a free, 15 minute chat with Caitlin to get your questions answered. The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtoneaudio.com. RESOURCE: Power Company Database (https://www.powercompanyclimbing.com/blog/metrics-for-climbers)

On today's episode we get the real deal on injuries in climbing with Doctors of Physical Therapy, Kimmy Wiley and Drake Griggs. From posture to training through your injuries, Kimmy and Drake give you what you need to know to manage a climbing injury and come back ready to crush. You can find Drake and Kimmy on their website, peak-rehab.com or over on instagram @peakpursuitrehab. Peak Pursuit offers both in-person and remote consultations. So no matter where you are in the world, excellent care is at your fingertips! Enjoying the Podcast? Want more of it? Then get excited for the launch of our Patreon - and with that, Patron-only episodes! Sign up now to support the show and keep the episodes rolling in! Are you looking for help with your nutrition? Caitlin has your back with 1:1 nutrition coaching. Need to see if nutrition coaching is right for you? You can book a free, 15 minute chat with Caitlin to get your questions answered. Need to get your climbing training dialed in? Good Spray has your back. Check out the Good Spray Program Page to see which program fits your needs! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtonaudio.com.

On this episode we're helping you sort out your alcohol choices by answering a big question... are "athletic" or "healthy" alcohols THAT much better than their standard counterparts? And can the taste really compare? Sit back and listen as we taste test all the "healthy" stuff we found in the store. We'll be sure to tell you what's what. Enjoying episodes like this? Want these extra tidbits and detours? Then get excited for the launch of our Patreon - and with that, Patron-only episodes just like this one. Sign up now to support the show and keep the episodes rolling in! Are you looking for help with your nutrition? Caitlin has your back with 1:1 nutrition coaching. Need to see if nutrition coaching is right for you? You can book a free, 15 minute chat with Caitlin to get your questions answered. Need to get your climbing training dialed in? Good Spray has your back. Check out the Good Spray Program Page to see which program fits your needs! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtonaudio.com.

On this episode we break down the impacts of alcohol on our athletic pursuits.... and we tell you how to mitigate the effects of alcohol on your climbing efforts (if you planned on cracking a beer anyway). Speaking of how what we consume impacts our performance.... Are you looking for help with your nutrition? Caitlin has your back with 1:1 nutrition coaching. Need to see if nutrition coaching is right for you? You can book a free, 15 minute chat with Caitlin to get your questions answered. Looking for help with your climbing training - Good Spray has your back. Check out the Good Spray Program Page to see which program fits your needs! The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtonaudio.com.

On this episode, the gals sit down to talk you through the ins and outs of transitioning back into outdoor climbing if you've been hanging around the gym for a while. If you want to get your climbing season started on the right foot, you've come to the right place. And if you found this episode valuable, this is just the tip of the iceburg. You're going to LOVE what's waiting for you inside of Camp 5.12, a program for 5.10/5.11 sport climbers to help you improve your mindset, tactics and your outdoor climbing skills overall. There are just TWO spots left and registration closes on 4/1. Tap here to apply. Need help with your nutrition? Caitlin has your back with 1:1 nutrition coaching. Want to see if nutrition coaching is right for you? You can book a free, 15 minute chat with Caitlin to get your questions answered. The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows in the collective by going to www.plugtonaudio.com.

On today's episode Lauren sits down with Caitlin for some good 'ole fashioned nutrition coaching. The gals discuss the importance of breakfast, eating for big days outside, and how to shift nutrition strategy when starting a training plan. And the inner workings of the mafia, naturally. Want some nutrition coaching for YOUR individual, snowflake-like needs? Caitlin has your back. Click here to book a free, 15 minute clarity call to see if nutrition coaching is right for you. And if you're a 5.10/5.11 sport climber looking to level up your outdoor climbing this season, you're going to want to check out Camp 5.12, an 8 week group program designed to improve your mindset, fear management, and tactics when you climb outside. Spots are filling up. Tap here to learn more. The Average Climber Podcast is a part of the Plug Tone Audio Collective. You can learn more about other shows on the network by going to plugtoneaudio.com.

In these week's episode, we're busting myths and taking names. From the depths of uninformed nutrition to the wild extrapolations climbers make about their training, we are burning it all down with the sweet flames of facts and science. Oh yeah, and we found a way to work Avril Lavigne into this one too. Strap in and get ready for some major debunking. And speaking of training.... Want to learn more about Good Spray training options? Check out the Good Spray Online Store too see which program fits you best! From sport climbing, to bouldering to plain 'ole strength, Good Spray has you covered for a variety of training needs. The Average Climber Podcast is a proud member of the Plug Tone Audio Collective.

On this week's episode of The Average Climber Podcast, we excavate the sweet little lies we've all been fed for years - neigh, decades about food and nutrition. Whether you categorize foods as “good” vs. “bad” or feel downright guilty about some of your food choices, we are right there with you! Join us as we ditch diet culture and set the record straight. TW: This episode briefly discusses disordered eating and eating disorders. Here’s the EWG's Dirty Dozen reference mentioned during the episode. The Average Climber Podcast is a proud member of the Plug Tone Audio Network.

On this week's episode of The Average Climber Podcast, we're putting the FUN in fundamentals. Join us as we walk you through the basics of climbing training - and stop for a quick detour to the Wild, Wild West. Get ready to learn about exercise science, and have a couple of chuckles along the way. Additionally, we are excited to let you know that our signature group program, Breakthrough, is officially open for enrollment! Breakthrough is a 12 week group program designed to holistically improve your climbing through custom training and nutrition. Click here to learn more. Breakthrough starts on February 14th. Here's a link to a post Lauren made explaining the Force - Velocity Curve. The Average Climber Podcast is a proud member of the Plug Tone Audio Network.

In our first full length episode, we are putting our collective noggins together to bring you our top tips for simplifying and streamlining both your training and your nutrition. Making things complicated is easy. Making things simple and effective? Much more difficult. But don't worry, we've got your back. Strap in and get ready for a highly actionable episode. And if you got value out of this, you are going to LOVE our 6 Day Mini Course for performance optimization. You can get access to this course by joining the wait list for our signature group program, Breakthrough. Make sure to join the wait list and get access to the course (did we mention it's free?). And click here to learn more about Breakthrough. The Average Climber Podcast is a proud member of the Plug Tone Audio Collective. Learn about other Plug Tone Shows by going to plugtoneaudio.com

Welcome to our inaugural episode. For this one, we're keeping things short and sweet, discussing: what an average climber is who this podcast is for why we're making this podcast in the first place It's only the beginning, folks. Get excited for what is to come. The Average Climber Podcast is a proud member of the Plug Tone Audio Network