Best Plug Tone Audio | The Average Climber Podcast Podcasts (2025)

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Setting Outdoor Climbing Goals (No Grade Chasing Required) 29:30

Play Pause

4h ago29:30

29:30

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 realized we said "raw egg" in this story, but let it b…

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ep. 80: The Weekend Warrior's Survival Guide - part 1 1:01:42

5d ago1:01:42

1:01:42

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... > what you CAN train last-minute vs. what you can't > cha…

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SENDTEMBER EP 4: "Hold the rope" 36:32

2M ago36:32

36:32

🚨 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 episode 4. This series is meant to be listened to IN ORDER.…

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SENDTEMBER EP 3: "He'll start at his shoe for an hour" 34:56

2M ago34:56

34:56

🚨 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 episode 3. This series is meant to be listened to IN ORDER.…

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SENDTEMBER EP 2: "Do not hang your heads" 38:14

2M ago38:14

38:14

🚨 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 episode 2. If you haven't listened to episode 1 yet - go ba…

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SENDTEMBER EP 1: What it takes to win a game 28:18

2M ago28:18

28:18

🚨 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 episode 1. What it takes to win a game. ______________ Welc…

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Sends and Suffers: Ep 85 Coaching Youth Insights and Experience Sharing with Mario Stanley and Dru Stulb 1:12:14

2M ago1:12:14

1:12:14

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, former route setter, advocate for making climbing ac…

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SUMMER BREAK + CREW ANNOUNCEMENT 3:09

3M ago3:09

3:09

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-signupBy Plug Tone Audio | The Average Climber Podcast

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Battling the pump, combining physical and mental training 22:44

3M ago22:44

22:44

"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 pump sets in. In this episode, we're taking you thro…

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ep 79: SIX KILLER TIPS, how we've changed our minds about habit formation, behavior change and goal setting 1:10:42

3M ago1:10:42

1:10:42

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 (beyond "Atomic Habits" stuff) to help you change your b…

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What Climbers get wrong about core training with Evan Ingerson DPT 48:03

4M ago48:03

48:03

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 is "low hanging fruit"? - What are the most common cor…

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Ep 78: Should you climb with pain? How to do it and when to get help with DPT Evan Ingerson 1:04:54

4M ago1:04:54

1:04:54

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 right up your alley. He has been working with climbe…

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How to rescue an off-track afternoon (and still get your training done) 42:17

4M ago42:17

42:17

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 struggle with evening training motivation - this is f…

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Ep 77: Trail Running Race Week - how Caitlin got Lauren ready and fueled for her 16 mile trail race 34:31

5M ago34:31

34:31

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 plenty of nutrition tips you'll want to tune in for. *A …

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Fontainebleau, France: Caitlin’s trip reflection and travel tips 43:55

5M ago43:55

43:55

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 for climbing trip ideas, tune in ASAP. PLAY NUTRITION B…

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Ep 76: Should you change your beta or try harder? 6 tips to help you decide 45:25

5M ago45:25

45:25

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 to help clear that up. PLAY NUTRITION BINGO WITH CAI…

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Our Top 10 Favorite Outdoor Snacks 24:17

5M ago24:17

24:17

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 LINKS: 1. Get on Lauren's newsletter for a chance at…

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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! 1:10:18

6M ago1:10:18

1:10:18

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 minutes or less - preventing burnout and MORE. Thank…

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SOS! What to do about muscle soreness 31:34

6M ago31:34

31:34

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 nutrition. Tune in! RPE Training: https://youtu.be/yZ…

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Ep 75: Which one are you missing? Introducing the Forgotten Five 1:04:14

6M ago1:04:14

1:04:14

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 for you. You're about to learn a process that will take…

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Three nutrition skills every climber needs 25:29

6M ago25:29

25:29

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 SECRET LIST OF MYSTERY AND RIDDLES 2. Get on Lauren's ne…

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Ep 74: "How will my body change when I upgrade my training and nutrition?" 59:56

6M ago59:56

59:56

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, your appetite, and in your body itself. In this episode,…

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Make stretching a habit with these 5 tips 26:28

7M ago26:28

26:28

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. Resources Tom Merrick's YouTube Channel Mercedes Pollmeie…

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Ep 73: The top 6 hardest pills to swallow in your climbing and nutrition 1:10:34

7M ago1:10:34

1:10:34

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 through the top 6 toughest pills to swallow in your c…

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Reviewing a Chat GPT Climbing Nutrition Plan 28:27

7M ago28:27

28:27

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 proverbial AI overlords). CAITLIN LINKS: 1. Apply For Ca…

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Ep 72: How to eat the rainbow (and why you should) 1:04:34

7M ago1:04:34

1:04:34

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 aren't exactly sure how or why) - this is the perfect li…

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ChatGPT: Write Me a Training Plan 23:33

8M ago23:33

23:33

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 thought's on Chat GPT's training expertise. LAUREN LINKS…

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Ep 71: Finding the right partners, and building a community you want to be a part of 1:03:56

8M ago1:03:56

1:03:56

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. friendships, what to look for in a climbing partner,…

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Caitlin's Big Reveal: Authenticity in a Social Media World 22:56

8M ago22:56

22:56

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 about Caitlin's BIG REVEAL. CAITLIN LINKS: 1. Apply F…

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Ep 70: Audience Q&A, slab climbing, saturated fats, preventing elbow tendinitis + more! 50:50

8M ago50:50

50:50

Ask and you shall receive. In this episode we're answering questions submitted by climbers just like you. We're talking.... 👉🏻 what to do if you show up to the gym and you feel like TRASH 👉🏻 the 411 on saturated fats (are they EVIL!?) 👉🏻 finding your balance when it comes to slab climbing 👉🏻 a debate on skittles AND MORE. Lots of ground covered in …

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HOLIDAY HIATUS: "We've got good news and bad news " 2:40

9M ago2:40

2:40

We're taking a little break, but don't worry - we'll be back on January 9th. In the meantime, make sure to fill out this short survey and let us know what you want to hear on the show in 2025. We can't wait to hear from you! ❤️ https://docs.google.com/forms/d/e/1FAIpQLSdcmb5M_M4ZyaDqT26cYTKVNNVhyvSW-y-7nCsCps4wAgCAUw/viewform…

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Ep 69: Our top 6 training + nutrition tips for indoor focused climbers 55:24

9M ago55:24

55:24

This is one of the MOST requested episode topics and we are finally getting it done: an episode specifically for the indoor focused climber. Whether you're just gym-bound for the winter or indoor climbing is your main gig, this episode is for you. RESOURCES MENTIONED: THE HARD TRUTH BY KRIS HAMPTON Limit bouldering mini course LAUREN LINKS: 1. Join…

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Three quick tips for climbing video review 21:23

10M ago21:23

21:23

Ever look at videos of yourself climbing and feel unsure about what to do with it? Whether you're trying to figure out why you keep falling on a certain move, or you simply want to climb something better - improving your video review skills will be a big help. So in this episode, we're giving you three things to do when you check out your climbing …

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Ep 68: The top 10 things our most successful clients do 1:09:37

10M ago1:09:37

1:09:37

With a combination of 9+ years of working with clients, we've seen a thing or two. In this episode we're sharing the top 10 things our most successful clients do in their training and nutrition - for maximum gains, and overall satisfaction. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the f…

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Three signs your gut needs some TLC 27:18

10M ago27:18

27:18

If weird stomach aches and other gastro issues have you down, this episode is a must-listen. We're talking you through the top three signs that your gut microbiome needs some work. Hint: it probably isn't "just stress" 👀 CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free ROCK MAP course …

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Ep 67: What is maintenance and how do you do it? in training AND nutrition 1:08:43

10M ago1:08:43

1:08:43

As we head into the holiday season, you might be feeling the pressure. Family gatherings, travel, putting lights on the house - you name it. For many climbers, December becomes a month where their approach is a little more low-key. That’s where maintenance comes in - for your training AND your nutrition. In this episode we’re giving you the 411 on …

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Halloween: Fact or Fiction? 29:06

11M ago29:06

29:06

On this episode we're discussing the truth around some common Halloween candy tropes, and Caitlin has to weigh in on if she thinks it's fact or fiction. So join in for the fun, and don't be surprised if you learn a thing or two yourself. CAITLIN LINKS: 1. Apply For Caitlin's Nutrition Coaching https://www.caitlinholmes.com/apply-now 2. Get the free…

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Ep 66: What you THINK is your problem vs. what actually is 1:24:11

11M ago1:24:11

1:24:11

This episode is all about misconceptions in training and nutrition. We're giving you the top 10 things climbers assume they're struggling with (and why they're usually wrong). From hamstrings to protein, to power endurance, we're covering a LOT of ground in this episode - strap in. LAUREN LINKS: 1. Join Lauren's 1:1 Waitlist 2. Get on Lauren's news…

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Three ways to strengthen your immune system this fall (with food!) 33:05

11M ago33:05

33:05

Cold and flu season are upon us. And you know what will stop you from crushing faster than anything else? GETTING SICK. It sucks. So this week we're bringing you Caitlin's top tips to keep your immune system ready for battle this cold and flu season. LAUREN LINKS: 1. Register for Sendsgiving! 2. Join Lauren's 1:1 Waitlist 3. Get on Lauren's newslet…

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Ep 65: The three types of outdoor climber: their struggles + what they need to work on 1:01:28

11M ago1:01:28

1:01:28

What type of outdoor climber are you? You're about to find out. In this episode we're discussing the three ways that climbers most commonly interact with climbing outdoors, the struggles these climbers have, and some tips to help you through them. Whether you're outside constantly or barely get to touch real rock, you're going to LOVE this episode.…

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Sendtember Podcast Ep 1: "what it takes to win a game" 29:14

12M ago29:14

29:14

Welcome to episode 1 of the Sendtember Podcast. We're kicking off this 4 part series with the foundations of 5.12 climbing. We discuss - physical metrics of climbers who are redpointing 5.12 and beyond - how to be more intentional with the time you have outside (so you can actually improve) Stay tuned for episode 2, where we'll be digging into the …

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Ep 64: The difference between running + climbing nutrition, pre-race fueling 1:17:28

12M ago1:17:28

1:17:28

If you're a climber who likes running, this one is for you. Pull up to learn about the differences between nutrition for running and climbing, and come along as Caitlin gets Lauren prepped for her first ever trail race! IMPORTANT NOTES: 1. Lauren misspoke in the episode. The distance of her race was 11K / 6.8 miles (you can check out the course det…

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Three Send-tember Nutrition Reminders 37:54

12M ago37:54

37:54

As we move into the fall climbing season, you might notice that a few of your outdoor skills are a little rusty. And we bet you're forgetting about this skill in particular: your nutrition. So stick around for three important reminders from your friendly, neighborhood, outdoor-focused nutrition specialist. This is the nutrition pre-game speech you …

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Ep 63: The Atomic Elements of Climbing Movement with Kris Hampton 1:45:16

1y ago1:45:16

1:45:16

The way we've all been learned about climbing movement feels a little bit like the way you earn badges in the Girl Scouts. You learn a new trick here, add a heel hook there, working on not stamping your feet around and pivoting on your toes - and on and on. The problem? It's all disjointed. Like we're stuffing things into a bag of tricks instead of…

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Using gamification to improve your outdoor climbing 35:23

1y ago35:23

35:23

What if you could take what you love about board games... and apply that to your outdoor climbing? In this episode we're teaching you how to gamify your climbing pursuits to make them more fun - and make getting out of your comfort zone feel like a cool challenge instead of a training chore. Sign up here to receive the special edition, private podc…

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Ep 62: 8 negative thought patterns that are stifling your training progress 1:03:00

1y ago1:03:00

1:03:00

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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How to train in a "quirky" climbing gym. 32:05

1y ago32:05

32:05

"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 1:23:59

1y ago1:23:59

1:23:59

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 40:53

1y ago40:53

40:53

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 1:17:07

1y ago1:17:07

1:17:07

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…