PODCAST · health
The Average Climber Podcast
by Plug Tone Audio | The Average Climber Podcast
A podcast for the average rock climber presenting training and nutrition advice with healthy side of FUN. Hosted by Coach and Trainer, Lauren Abernathy and Certified Nutrition Specialist, Caitlin Holmes. Come to learn, stay for the antics. You‘re in for a good time.
Episodes
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A call for questions - help us help you 💛
Many of the concepts we taught you this season are best learned by example. And who better to provide us with examples than, well, you? If you have a question or need help with something - there's a good chance someone else has the exact same question. So please, leave us a quick voice memo and…
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Ep. 8: Supplement Speed Dating
Who's a major hottie and who's not all they're cracked up to be? From sleep and recovery to short-term energy support, we're taking you on a few speed dates so you can get to know your options. Welcome to supplement speed dating, baby. 🔥 Connect with Lauren: www.goodsprayclimbing.com < for...
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Ep 7: Consistency's Best Friend
If you want to consistency to be your long-time friend, you'll need to become BFFs with this girl as well. So pop this episode into your ears - you're about to meet a woman who's gonna change your life. It's time to meet consistency's best friend - you'll NEVER guess who she is. RESOURCES: 1. Red…
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Ep. 6: How to make work capacity work for you
The ultimate performance marker of energized climbers: work capacity. From what it means, how to build it, and how to know if you need more of it - we're teaching you how to make work capacity work for you! Connect with Lauren Get details on The Crew [enrollment now open!]...
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Ep 5: How to get off the energy rollercoaster
If your nutrition looks good on paper but you're still feeling "blah" - this episode is for you. We're digging into why "eating enough" doesn't always cut it when it comes to keeping you energized - and we're taking a couple side quests into caffeine and blood sugar while we're at it. Let's get…
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Ep 4: The top 10 ways you're wasting energy on the wall
Let's get technical AND tactical - this week we're breaking down the most common ways climbers waste energy on the wall. From footwork faux pas to tactics to resting skills - we're giving you some actionable tips to climb more efficiently - so you can climb more in general. Resources: Here's the...
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Ep. 3: The top 10 ways climbers sabotage their recovery
You don't get better at climbing while you train - you get better when you leave the gym and start recovering. However, it's possible that your recovery strategies aren't helping as much as you think they are. So in this episode, we'll be showing you the top 10 ways you might be sabotaging your...
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Ep. 2: Why your mind is tiring your body
Ever heard someone say "you thoughts become your actions"? Well this week we're bringing you the research to back that up. Episode 2 is all about the ways your mind is tiring your body. We're educating you on why this happens (and how to stop it) RESOURCES: 1. Negative emotional state slows down...
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How to Become a More Energized Climber Episode 1: Are you energized?
Welcome to episode 1 of the first ever FULL SEASON of The Average Climber Podcast. This season we have one simple goal in mind: helping you become the most energized climber you can be. And that starts with an important question: Are you Energized? Better listen in to find out. Episodes will...
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ANNOUCEMENT: How to be an Energized Climber [NEW PODCAST SEASON!]
WE'RE BA-AAAACK. And doing something we've never done before: The first ever SEASON of The Average Climber Podcast. For our inaugural voyage into the land of Sequential Podcasting - we're taking you on a journey with one goal in mind: Making you the most energized climber you can be. From...
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Signing Off for Our Holiday Deload
Welcome to the one episode of the year where we officially prescribe doing less. Join us for a very Average year-in-review, complete with triumphs, what we're each celebrating, and reminders going into the holiday season. We’re pressing pause for a bit, but we’ll be back in 2026 with more…
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Top Three Holiday Nutrition Tips
What if your holiday season was free of nutrition drama? That's what we want for you, so we're bringing you our top tips on nutrition - holiday season edition. Whether you've got a challenging relationship with sugar cookies or you just hate feeling "off" because of major changes to your diet...
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Ep 85: Ski Training 101 with Coach Shannon Smith
Yep. You read that right - we're covering SKI TRAINING on this week's episode. Because we know that for some of you, part of being an average climber is being an average skier too. KIDDING!!! Anyway, we are so happy to welcome Ski Coach Shannon Smith to give us the 411 on all things ski training....
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Top 3 Holiday Training Tips
For many climbers - the holiday season means more on our plates. More gatherings, more to-dos, more hosting, perhaps more tough feelings, and less time for training. So in this episode we're giving you our top 3 tips for navigating the holiday season with intention and bad-assery. ⚠️ P.S. We're...
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Ep. 84: The Rules you Can Break in your Training and Nutrition
Rules can make decisions easier. Rules can keep you safe. But rules can also be so rigid that you leave progress on the table. In this episode we're showing you which rules you can break, and why. From performance seasons, to food morality, and when to do what training sessions - if you get…
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Four Signs it's Time to Pivot
If climbing has been feeling a like a box cheez-its that have been in the pantry too long - this episode is for you. Because having a stale relationship with climbing - well, it could be better, ya know? So in this episode we're breaking down four signs that it might be time to pivot your…
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Ep 83: All things granite with Kris Hampton, "granite is a rental car"
Granite has shaped climbing history — from Yosemite to crags around the world. In this episode, we’re joined by coach Kris Hampton of the Power Company Podcast to unpack why granite feels so damn hard, how to get better at it, and what makes it such a cornerstone of climbing. LINKS + RESOURCES:...
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Stop Bonking: Using Micro-fueling for Steady Energy
If eating a whole meal at the crag isn't your style, or you feel like energy during big climbing sessions really starts to slip, then you need to listen up. In this episode, we're giving you a bite-sized lesson in micro-fueling. BON APPETIT! 🤌🏻 Join Caitlin's Newsletter...
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Ep 82: How to Solo Boulder Outside with Chelsea Murn
Chelsea Murn is no stranger to solo bouldering. In fact, she was alone in the woods for many of the hardest boulders she's ever done (and she's racked up a few V10s in her day). Many climbers struggle to get outdoors as often as they'd like - and part of that struggle comes from coordinating with...
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CASE STUDY: Climbing V9 through Chronic Illness
We've got a NEW episode style for you - case studies! Where we talk about real clients making real progress. This week we're talking about Caitlin's client, who was suffering with ulcerative colitis (if you aren't familiar with it - think EXTREME inflammatory gut problems). We discuss: - how...
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ep 81. Weekend Warrior Survival Guide - part 2.
Welcome to part 2 of the weekend warrior survival guide. We're bringing you more nutrition planning tips that will blow your mind AND discussing the trap of "fun". RESOURCES: How to set climbing trip goals without losing your mind! https://youtu.be/2PSfLEgiBlE Join Lauren's Newsletter...
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Setting Outdoor Climbing Goals (No Grade Chasing Required)
You don't have to have a mega-proj and break into a new grade every season. You can have different goals. You can have goals for your nutrition. In this episode we're showing you how to spice up your outdoor climbing with goals that will make you better (and help you have more FUN too). *P.S. I...
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ep. 80: The Weekend Warrior's Survival Guide - part 1
THE BITCHES ARE BACK. 🎉 We are so excited to kick off September with you - and we know you've got crunchy leaves and crispy temps on the brain. It's about to be weekend climbing trip o'clock and we want you to be ready. In part 1 of our weekend warrior's survival guide, we're teaching you... >...
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SENDTEMBER EP 4: "Hold the rope"
🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is...
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SENDTEMBER EP 3: "He'll start at his shoe for an hour"
🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is...
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SENDTEMBER EP 2: "Do not hang your heads"
🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is...
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SENDTEMBER EP 1: What it takes to win a game
🚨 SPECIAL RELEASE 🚨 LAUREN HERE: Last September I created a limited release podcast that only went out to about 100 people. I got a lot of great feedback on it. I decided to re-release it during our break. There are four episodes and I'll be releasing them over the next four weeks! This is...
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Sends and Suffers: Ep 85 Coaching Youth Insights and Experience Sharing with Mario Stanley and Dru Stulb
We're on break but that doesn't mean we don't have things we want to share with you. This week we're highlighting a fellow PlugToner, Mario Stanley. Mario is the host and creator of the Sends and Suffers Podcast. A renaissance man through and through, he is a climber, coach, filmmaker, podcaster,...
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SUMMER BREAK + CREW ANNOUNCEMENT
We're taking a break! See you back here in August! EPISODE TOPIC REQUEST FORM https://forms.gle/GAinnha1sG8EveUB9 LEARN MORE ABOUT THE CREW www.goodsprayclimbing.com/the-crew last day to enroll for July is 6/27! Join Caitlin's Newsletter https://mailchi.mp/caitlinholmes/newsletter-bingo-signup
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Battling the pump, combining physical and mental training
"If I train my endurance enough, I'll never get pumped and I'll never fall" If that's the way you're approaching your endurance training, this episode is for you. Improving your pumpy climbing abilities has a lot to do with A. your forearm endurance and B. how well you can keep your cool when the...
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ep 79: SIX KILLER TIPS, how we've changed our minds about habit formation, behavior change and goal setting
Want to eat better? You have to change your behavior. Follow a training plan? Gotta change your behavior. Stick to a stretching routine? You guessed it - BEHAVIOR CHANGE. Changing your behavior is the root of everything you want to accomplish. In this episode, we're giving you six killer tips...
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What Climbers get wrong about core training with Evan Ingerson DPT
Dr. Evan Ingerson is back and this time we're tackling CORE TRAINING FOR CLIMBERS. Get the perspective of a physical therapist (Evan) and a coach (Lauren) as they dissect the big questions of core training like... - Should your core training be climbing specific? - How can you tell if your core…
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Ep 78: Should you climb with pain? How to do it and when to get help with DPT Evan Ingerson
Should you take a week off or keep climbing on that tweaky finger? If a move makes your shoulder hurt a LOT but it feels fine 5 minutes later, what does that mean? If injury and pain feel confusing (or frustrating) to you - which is understandable - this episode with Climbing DPT Evan Ingerson is...
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How to rescue an off-track afternoon (and still get your training done)
If you're someone who trains in the evenings after a long day of work - we see you, we feel you, and we know that some afternoons get totally off track. In this episode we're guiding you through the process of saving yourself from saying "eh, I'll just move that session to tomorrow". If you ever...
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Ep 77: Trail Running Race Week - how Caitlin got Lauren ready and fueled for her 16 mile trail race
This episode features some b roll that we recorded for the hell of it. For those of you looking for some nutrition help when you're thinking about big days out in the elements, this episode will have some tasty tips for you. Plus, if you're one of those climber-runner types - this episode has...
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Fontainebleau, France: Caitlin’s trip reflection and travel tips
Ever wondered what it's like to boulder in France? What if your rest days could be a day trip to Paris? In this episode Caitlin is giving us all the details on her recent trip to Fontainebleau. This episode is two parts travel guide and one part chat between two good friends. If you're looking…
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Ep 76: Should you change your beta or try harder? 6 tips to help you decide
With the limitless options for how you can climb something, it's understandable that you might be looking over your shoulder every now and again for beta that feels better. So how do you decide if you need to ditch your beta for an upgrade, or stick with it and try harder? We're serving up 6 tips...
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Our Top 10 Favorite Outdoor Snacks
In this snack break, we're talking about - you guessed it: SNACKS. Our top 10 favorite snacks to eat outside and why. If you're looking for some inspo for your next trip to the grocery store, look no further - we've got you covered. Register now for THE CREW! Last day to enroll is 4/11/25. LAUREN...
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Q&A: fall practice on "easy mode", burnout, the deal with caloric deficits, short but effective route sessions, pain with board climbing and more!
Today we have a big, bad listener Q&A episode covering topics like: - how to start from square one when it comes to fear management - what to do if you're always starving when you climb outside - the deal with caloric deficits + climbing training - how to get an effective route session done in 90...
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SOS! What to do about muscle soreness
If you feel as stiff as a board and it sucks to walk down the stairs, we need to talk. In this episode we're tackling the topic of delayed onset muscle soreness. How to prevent it and what to do if you're experiencing it. HINT: managing and preventing DOMS may require tweaks to your training and...
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Ep 75: Which one are you missing? Introducing the Forgotten Five
Should we be sharing Lauren's signature coaching framework on air for all to hear? Top chefs would tell us to keep the secret recipe under-wraps. But, eh, we aren't the type to gate keep. If you've ever felt overwhelmed, unsure, or confused about decisions in your programming - this episode is…
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Three nutrition skills every climber needs
If we could wave a magic wand and give every climber three nutrition skills - this is what we'd pick. Tune in to hear all about them. Do you have these skills, or if could you use a tune up? CAITLIN LINKS: 1. Get on the Resource Vault NOW 2. Join Caitlin's Newsletter LAUREN LINKS: 1. LAUREN'S...
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Ep 74: "How will my body change when I upgrade my training and nutrition?"
When you start training - you expect to see shifts in the weights you can lift, what edge you can hang on, and the amount that you can climb. Maybe you even see progress in how quickly you can climb certain grades. But there are some other changes you might notice too - in your energy levels…
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Make stretching a habit with these 5 tips
In terms of things climbers say they "should" be doing - mobility work is top of mind. If you've been pondering becoming someone who stretches regularly - for your climbing or your general wellbeing, these five tips are guaranteed to help you develop a focused, effective stretching practice....
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Ep 73: The top 6 hardest pills to swallow in your climbing and nutrition
We don't want to ruffle your feathers, but we do want you to get better at climbing, improve your nutrition, and have an enjoyable time while you do it. And if that takes some feather ruffling, then... *Boxing announcer voice* 📣 LET'S GET READY TO RUFFLLLLLEEEEEE In this episode we’re taking you...
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Reviewing a Chat GPT Climbing Nutrition Plan
If you ask Chat GPT for nutrition advice - will you get the guidance you need? Or are you entering the danger zone. This week, Caitlin is reviewing a climbing focused nutrition plan from Chat GPT. Come for Caitlin's verdict, stay for the actionable tips (and Lauren's relentless razzing of our...
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Ep 72: How to eat the rainbow (and why you should)
Everyone loves to talk about macros - so we decided it was high time the micronutrients get some love. In this episode we're teaching you about the color of food and the specific nutritional function of each color of the rainbow. If you know you need to get more fruits and veggies in (but you...
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ChatGPT: Write Me a Training Plan
This week we decided to figure out if Lauren is going to be out of a job soon. We asked Chat GPT to write us a training program - specifically focusing on finger strength and endurance training. Will coaches be ousted by ChatGPT? Or will humanity reign supreme? Tune in to find out and get our...
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Ep 71: Finding the right partners, and building a community you want to be a part of
During our holiday hiatus - we got a question that really stuck out to us. "It feels like my climbing partners don't always fit with the way I want to approach climbing. How do I find the right partners for me?" We took that question and ran with it. In this episode we're talking partnerships vs....
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Caitlin's Big Reveal: Authenticity in a Social Media World
Lauren here. I'm writing a special note about my dear friend and co-host, Caitlin. I'm so proud to call this woman my friend and I am THRILLED for the direction she is taking things. It takes so many guts to make changes to your business and I'm so excited for what's to come. Tune in to find out...
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ABOUT THIS SHOW
A podcast for the average rock climber presenting training and nutrition advice with healthy side of FUN. Hosted by Coach and Trainer, Lauren Abernathy and Certified Nutrition Specialist, Caitlin Holmes. Come to learn, stay for the antics. You‘re in for a good time.
HOSTED BY
Plug Tone Audio | The Average Climber Podcast
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Frequently Asked Questions
How many episodes does The Average Climber Podcast have?
The Average Climber Podcast currently has 185 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Average Climber Podcast about?
A podcast for the average rock climber presenting training and nutrition advice with healthy side of FUN. Hosted by Coach and Trainer, Lauren Abernathy and Certified Nutrition Specialist, Caitlin Holmes. Come to learn, stay for the antics. You‘re in for a good time.
How often does The Average Climber Podcast release new episodes?
The Average Climber Podcast publishes regularly with 185 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Average Climber Podcast?
You can listen to The Average Climber Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Average Climber Podcast?
The Average Climber Podcast is created and hosted by Plug Tone Audio | The Average Climber Podcast.
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