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.
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Ep 62: 8 negative thought patterns that are stifling your training progress
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You know that rude voice in your head that talks shit about you sometimes? Yeah, us too. So in this episode, we're guiding you through eight common thought patterns that are hindering your progress in climbing. And p.s. these thought patterns are making your training suck a lot more than it needs to. Let's form some new patterns, shall we? IMPORTAN…
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"Quirky" (read: kinda bad). Every gym can't be a perfect, peaceful training oasis. Sometimes you have to work with what you have - so in this week's episode, we're giving your our top three tips for getting your training done, no matter how "quirky" your gym may be. NOTE: BOGO Sale is running August 23-30! Sign up for Lauren's Consistency Challenge…
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Body Composition for Climbers, Caitlin's feature on the Power Company Climbing Podcast
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This week we're digging into the archives and sharing Caitlin's interview on the Power Company Podcast. Caitlin and Kris discuss: Why changing body composition doesn't always mean weight loss The long-term and short-term risks of being undernourished as an athlete. What BMI really means, and why we should throw it out the window. Why bodyweight rea…
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How to stress-proof your climbing trip, what Caitlin learned in Lander, WY
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We've been on quite a few climbing trips in our day and we've experienced the good, the bad, and the ugly. There's been drama, illness, tents getting destroyed in the wind - you name it. In this episode we're sharing our tips for having a stress-free climbing trip (and how to maximize FUN). If your climbing trips have ever been less than enjoyable,…
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Ep 61: Should you count calories? Pros, cons and our thoughts on intuitive eating
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The phrase "calories in, calories out" gets tossed around like a hacky sack at springtime on a college campus. But is it really that simple? Or is there more to it? And is the practice of tracking your food intake or "calorie counting" good for you? Or is it an obsessive behavior associated with disordered eating habits? Should you ever do it? Or a…
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How to do a Sunday training reset, "Planning is HOT"
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In this episode we're taking you through the process that Lauren uses each week to plan her training and the methods she uses with her athletes as well. She takes you through the weekly reflection + planning process that will help you - feel less stressed about fitting your training into your life - get more training sessions done (and have them be…
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Ep 60: How to crush at being a short climber with Juliet Hammer, CSCS
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Is being a short climber harder? Or are short climbers making it up? This week, we're joined by special guest Juliet Hammer, CSCS to discuss all that and more. Juliet is a certified badass, a climbing coach, and has climbed more double digit boulders than we care to count. From taking home hardware at outdoor bouldering competitions like the Triple…
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Three tips that will change the way you climb slopers
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If you've ever made a self deprecating joke about how you try to full crimp slopers, this episode is for you. Sloper tip video www.loom.com/share/afa8ee9c14854f54b113e4f577edd381?sid=f585837d-3c97-4244-957a-da3d066c1c07 Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Sign up for the FREE Fast Track Movement Course www.goods…
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Ep 59: Mastering the art of crag snacking, nutrient timing for outdoor climbing
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The way you eat can make or break your outdoor climbing day. In this episode, we're explaining the nutrition strategies that will help you have high energy, enjoyable days at the crag. If you're done with crashing three routes in, this episode is for you. RESOURCES: Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map Sign up fo…
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If you've ever thought to yourself, "damn it feels like I can climb all the V3s in my gym SO FAST, but as soon as I step up to a V4 or V5 I can't even do a single move", this episode is for you. Spoiler alert: what you THINK is your problem, probably isn't what you need to focus on. RESOURCES: Sign up for the FREE Fast Track Movement Course www.goo…
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Episode 58: Is salt bad for you? "tasty, magic crystals"
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"That has way too much sodium!" "Can you believe how much salt is in that?" If you've ever been to a family gathering in America, you know that SOMEONE is complaining about how they've got to watch their sodium intake. But is it really that bad for you? And don't we need salt to stay hydrated? If you feel dazed and confused about salt - you aren't …
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SB: the problem with "earning" your food ft. Caitlin making enemies
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Caitlin goes to war with a yoga studio and the girls discuss why she did it. MEGA BETA BAG: www.getmegabeta.com RESOURCES: Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track Get the free ROCK MAP course now! https://www.caitlinholmes.com/rock-map IMPORTANT LINKS: 1. Send Lauren an email and get a sticker for submit…
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BONUS: What does a climbing coach do [behind the scenes]
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BONUS TIME. Whether you're a coach looking for some pointers or an athlete who's curious about what it looks like to work with a professional coach, this episode is for you. Get the behind the scenes on what goes into training with me on a Good Spray Custom Plan. Custom plan enrollment opens May 20, 2024 www.goodsprayclimbing.com/customplans Email …
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Ep 57: Good vs. great training and nutrition, "from 'meh' to kickass!"
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The great news about pursuing excellence in your training and nutrition? "Great" doesn't have to mean complicated or time consuming. If you're ready to take your training and nutrition from "just ok" to totally awesome, strap in, we're about to tell you how to do just that. Learn about Good Spray Custom Plans: www.goodsprayclimbing.com/customplans …
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SB: Top 3 time management pitfalls of busy climbers
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Having an awesome training program to follow is great, but you won't get much in the way of results if you don't actually do it. And that's where time management comes in. So you can ✅ get to the gym when you say you're going to ✅ have the energy to FOCUS when you show up to train In this episode, we're reviewing common time management pitfalls tha…
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Training Q&A: tackling fear on lead, comp style climbing, and balancing multiple hobbies
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Answering YOUR listener questions. We're covering - a quick + dirty strategy to work through a fear of lead climbing - ramping back into climbing post-ski season - combining climbing + running - getting into bouldering as a sport climber and more! MEGA BETA BAG: www.getmegabeta.com RESOURCES: Video - training as a multi-sport athlete https://youtu.…
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Ep 55: What climbers get wrong about power
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Power is one of the most misunderstood training concepts in climbing. And in this episode we're breaking down - the movement skills climbers confuse for a power deficit - the difference between strength and power - how to avoid common power development pitfalls If you've ever complained about your power or contact strength - this episode is for you…
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Ep 56: What to do when you aren't improving, "use facts not vibes"
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In this episode we're covering - the difference between FEELING like you're plateaued and actually being in one - the low hanging fruit you might be missing if you truly aren't making progress despite your best efforts MEGABETA BAG: www.getmegabeta.com RESOURCES: Sign up for the FREE Fast Track Movement Course www.goodsprayclimbing.com/fast-track G…
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Nutrition Q&A: Collagen, Creatine, and How long to "bulk"
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We love serving up answers to your questions, so tune in for some listener nutrition Q&A. In this episode, we discuss: - the truth about collagen research - what a bulking phase is, and how long you can reasonably do it for - the need-to-knows of leveraging creatine supplementation MEGA BETA BAG: www.getmegabeta.com IMPORTANT LINKS + RESOURCES: Get…
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Ep 54: Does your nutrition approach feel fuzzy? "It's time for a vibe check"
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For something as simple as eating, the amount of conflicting (and scientifically unfounded) advice out there is astounding. In a quick Google search, you could find 5001 things in your diet that are "going to kill you" or "give you cancer" or "make you fat". On this podcast, we like to cut through that noise. And Caitlin has TWO amazing new resourc…
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SNACK BREAK: How to *actually* help your friend who just started climbing
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If you have a friend who just started climbing, you probably want to help them out. You want to give them pointers and teach them what you wish you'd have known when YOU started climbing. But sometimes, the "help" you're giving is actually hindering their learning. So in this episode we're giving you our top tips for being the best climbing mentor …
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Episode 53: Know the difference between sports nutrition and basic nutrition, “carbs are king”
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Food is food, right? Sure. But before you go jumping into drinking tart cherry juice and dry scooping creatine - let's make sure you have your base nutrition covered. In this episode we're diving into ✅ the difference between basic and sports nutrition (and why you should care) ✅ pitfalls climbers make when over-prioritizing sports nutrition ✅ low …
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SNACK BREAK: Eat the rainbow! Our top three tips for eating more veggies
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We all know that veggies are good for you, and that eating enough of them is important for your health and wellbeing. So why is it so hard to eat enough of them? In this episode we cover ✅ why eating vegetables is important ✅ how to figure out what you actually like ✅ strategies for eating more of them (that won't make you miserable) MEGA BETA BAG:…
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Episode 52: Overtraining vs. Under-recovering and physical therapy red flags, "not just a shark" with Dr. Parker Farabee
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Dr. Parker Farabee is a man of many talents - climbing, ultra-running, and being a kick-ass physical therapist, specializing in outdoor athletes as well as support for athletes with neurological conditions. MEGA BETA BAG: www.getmegabeta.com In this episode we cover - the difference between overtraining and under-recovering (they aren't the same!) …
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SNACK BREAK: How to deal with bad body image days
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No matter how many self love affirmation meditations you do, there are probably going to be days where you feel less than amazing about the way your body looks. So what can you do in those instances? And how can you keep these rough body image moments as short-lived as possible? In this episode we're bringing you a three step strategy to help you m…
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Episode 51: Six things to look for in a climbing partner + unbelievable venmo requests + listener submitted pet peeves
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It's February and love is in the air - and what better time to talk about the most sacred of our relationships: our climbing partnerships. In this episode we're sharing the top six things we look for in our climbing partners. And we have some special listener submitted treats: we've got a WILD gossip story for you and we're sharing the most common …
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SNACK BREAK: How to keep your nutrition goals alive
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It's February - which means we're about a month into whatever goal, resolution, or habit you've been trying to pursue since January first. And the question is? Is that ambition still alive? Or did it get left behind last month? Either way, you're always able to pivot + reboot. So in this Snack Break we're discussing what we HATE about "resolutions"…
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Episode 50: Using pain to heal, highball bouldering, ego climbing, and dealing with fear. “Don’t tell my mom about this” with Dr. Davis Ngo
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In this episode we're doing a tell-all with Dr. Davis Ngo, AKA Rehab Daddy. Maybe you know him from his hysterical climbing reels. Perhaps you've seen his stunning ascents of some of Bishop's spiciest highball boulders. No matter what, you're going to love this chat. Come for Davis's insightful fear management tips, stay for advice on dealing with …
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SNACK BREAK: Sneaky strategies for doing big moves (that you can start using RIGHT NOW)
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When the hold feels impossibly far away, or when you keep tapping a hold, but you can't seem to latch it... You just need to try harder, right? Maybe. Maybe not. In this episode we're teaching you our sneakiest strategies for making those big moves and hard deadpoints happen. Sometimes the answer is trying harder, other times - you need to work sma…
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Episode 49: training with your humanity in mind and coaching comprehensively, “more than a jiffy” with Dr. Lara Pence
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Whether you're a coach who works with climbers, or you're an athlete looking to be a more compassionate self-coach, this episode is a must-listen. We're getting a behind the scenes look into how renowned clinical psychologist Dr. Lara Pence helps coaches support their athletes with motivation, injuries, body image and more. If you're ready to train…
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SNACK BREAK: Mastering High Feet + Pistol Squat Moves
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Do you hate those scrunchy moves where your knee is in your face? Do those pistol squatty moves make you cringe? Well then this this episode is a must-listen. In this snack break we're bringing your our top tips for high foot, scrunchy moves. Lace up your stickiest shoes and get ready to bunch up! IMPORTANT LINKS AND RESOURCES: 1. Send Lauren an em…
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Episode 48: How to plan a year of climbing (without getting overwhelmed)
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Whether you're a "spreadsheet person", or planning gives you the ICK, there's value in having a plan - even if you don't exactly follow it. In this episode we're breaking down how to plan a year of climbing (no pencil-gnawing, hair pulling, or nail-biting required). IMPORTANT LINKS AND RESOURCES: 1. Send Lauren an email so you can get a sticker for…
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SNACK BREAK: Your essential year-end nutrition reflection
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A major AH-HA! moment is just a few questions away when with this guided nutrition reflection. So before you go diving into 2024, take a step back and consider how your nutrition impacted all areas of your life this year. And have a few laughs while you do it. Want a template to answer these questions on your own? Click here: https://docs.google.co…
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Episode 47: ”Merry Witchmas! Get your Yule log ready!”, what we want you to let go of in the new year
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Today we're bringing you some history on the tradition of yule logs - any tying it into your climbing and nutrition goals for the new year. You can always use some inspiration when setting new goals and this is a magical (and witchy!) place to start. If you're ready to free yourself from the bullshit and make moves in climbing that feel refreshing …
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Episode 46: ”the 30 day rule”, acquiring new skills outside and in the gym with Karly Rager
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There's a good chance there's a type of climbing you refer to as an "anti-style".Whether it's slopers, steeps, slabs, or crimps - we'd bet there's a certain type of climbing that feels especially hard for you. So how do you go from "anti-style" to "I own this style"? And how long is that going to take? We're diving into that question on this episod…
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SNACK BREAK: ”Happy Holidays! do you feel guilty enough yet?” the holiday pep talk you didn’t know you needed
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The most wonderful time of the year? In some ways it is. And in other ways it can be the most challenging. Whether you're facing grief, difficult family dynamics, or simply a MOUNTAIN of extra to-dos and social invitations, the holidays can be a difficult time for a variety of reasons. And taking care of your body and your climbing goals? That stuf…
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INTRODUCING WRITTEN IN STONE: Lynn Hill reaches Critical Mass
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Hey there Average Climber - our crew is taking a break this week! We'll be back for more next week, in the meantime, check out episode one of Written in Stone. If you like the Average Climber Podcast, we can guarantee you'll LOVE this. Learn more about Plug Tone Audio's other great podcasts at www.plugtoneaudio.com.…
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SNACK BREAK: Lauren + Caitlin’s Black Friday Extravaganza
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If you're like us, you LOVE bragging to your friends about what a great deal you got on something. So allow us to give you the opportunity to get some extravagantly generous deals on your nutrition and training needs. This Snack Break, we're breaking down the sales we're doing for Black Friday! Grab the deals now! Caitlin's deals www.caitlinholmes.…
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Episode 45: ”the feel bad yoyo”, ten signs you need to take your training + nutrition more seriously
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If you've ever thought "gosh I wish I could send that grade faster, there's so many climbs I could do." or you've pondered what it would be like to step up to those cool, hard looking boulders in your gym. Or you have high hopes for how much you can progress your climbing in general, Then you have a choice to make. You can either keep assuming it'l…
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SNACK BREAK: How to climb more dynamically (and stop climbing like a sloth all the time)
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Do big moves have you stumped? Do you get stuck when you have to huck yourself around on an overhang? Is static, balance-ey climbing your only happy place? If this sounds familiar, it's high time you start expanding your dynamic climbing skill set. Whether it's a mental thing or more of a physical struggle - this episode is holistically addressing …
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Episode 44: Six nutrition struggles you’ll face when starting a new training program, ”serial killers eat candy corn”
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You start a new training plan. You're so excited. You're ready to buckle down. Everything is going to be great! And then, some unexpected roadblocks pop up - like low energy, muscle soreness, being so hungry all the time. Instead of pressing on and assuming something is wrong with you, check out this episode instead. Your struggles are totally norm…
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Plug Tone Presents: Written in Stone [TRAILER]
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We have a special treat for you on our feed today - a trailer for Plug Tone's newest show, Written In Stone, climbing's most important ascents. Here's a word from the show's creator, Kris Hampton "I’m making what I wish was out there: a podcast that celebrates the rich stories of climbing history. The good, the bad, and the controversy. We’re start…
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Caitlin has some big news to share with us, and you're going to have to listen to find out because we're not telling you what it is in the show notes! LINKS: Send Lauren an email so you can get a sticker for submitting a review that we feature on the Podcast! https://www.goodsprayclimbing.com/contact If the nutrition side of training has you stumpe…
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Episode 43: ”Bangs are an adult haircut”, 10 things we wish we knew one year into climbing
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We're throwing it back to the start of our climbing careers. From the way we trained, to our attitudes, to our haircuts - there is a LOT that we've learned since our first year of climbing. In this episode, we're giving you a heartfelt glimpse into the mistakes we made when we were n00bs in the climbing gym. We hope that sharing our blunders saves …
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SNACK BREAK: Solving 8 of your most frustrating footwork struggles
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Whether the foot holds are too high, too low, too slippery, or challenging in other ways, footwork can pose a variety of challenges in climbing. In this snack break, we're breaking down eight of the most common footwork struggles climbers face and giving you a variety of ways to solve them. If you've ever been stumped by the footholds on a climb, t…
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Episode 42: ”Do you need to go full wumbo?”, impacts on athletic performance, a climber’s take on intermittent fasting [pt. 2]
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In part one of our series on intermittent fasting, we looked at the pros and cons of time restricted eating for general health. However, general health is not the only thing we want you to understand. We also want you to be aware of how intermittent fasting can impact your athletic pursuits. In part two of the series, we examine IF's impacts on str…
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SNACK BREAK: Should climbers use creatine?
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Did you know that creatine is one of the most studied supplements? Or that it can help increase your capacity for high power activity *ahem, rock climbing*. Well, now you know. In this episode we're discussing the upsides and downsides of this interesting supplement. We're answering a few listener questions too. If creatine has ever crossed your mi…
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Episode 41: ”I’m not playing dodgeball on an empty stomach”, a climber’s take on intermittent fasting [pt. 1]
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The information around intermittent fasting is as voluminous as it is confusing. Some health professionals tout it as a Holy Grail for health and longevity. But is it all it's cracked up to be? And is this nutrition strategy helpful for climbers? It's time to dig into the benefits, downsides, and everything in between when it comes to intermittent …
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Snack Break: avoiding tick list overwhelm, a guided exercise for planning your next climbing trip
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So little time so many climbs. The ever-present struggle when you find yourself on a climbing trip. Add in that your friends probably don't want to do the exact same climbs as you, and you've got yourself a real pickle. In this Snack Break, we're taking you through a guided exercise to help YOU get your plans and priorities straight for your next o…
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Episode 40: ”The red holds are universally hated”, our thoughts, tips, and strategies for climbing better on the Moonboard
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If the moonboard were in the cast of Mean Girls - no questions asked, it'd be Regina George. People love it. People hate it. People are obsessed with it. People want to be around it. People want to be as far away from it as possible. Either way, they CANNOT stop talking about it. So in this episode we're cutting through the noise and getting to the…
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