303Endurance Podcast

What does it take to keep moving forward when life delivers its toughest challenges? In this inspiring conversation, Lucy Zate shares a remarkable journey from competitive athletics and Ninja Warrior events through injury, personal loss, and ultimately becoming an IRONMAN at Lake Placid. Along the way, Lucy discovered that resilience is not something we're born with. It is built one decision, one challenge, and one step at a time.Hosts Rich Soares and Kristin Overton explore the lessons Lucy learned through adversity, the importance of community, and how endurance sport became a vehicle for growth, confidence, and purpose. Whether you're training for your first race, chasing a new personal best, or navigating life's unexpected setbacks, this episode is a powerful reminder that our greatest victories often happen far beyond the finish line.In This Episode:✅ From Ninja Warrior competitions to IRONMAN Lake Placid✅ Overcoming injury and redefining athletic success✅ The role of community during life's hardest seasons✅ Lessons in resilience, perseverance, and grit✅ What it felt like to hear, “Lucy Zate, You Are an IRONMAN”✅ Why the next scary goal is already callingSponsorThis Episode is Brought to You by Vespa PowerLess sugar. Higher performance. Faster recovery.Vespa Power helps endurance athletes unlock a more efficient energy system by optimizing fat metabolism, allowing for more stable energy, improved endurance, and reduced dependence on constant fueling.Learn more at: https://vespapower.comUse discount code: 303endurance20Connect with Grit2Greatness Endurance

What does it really take to become an IRONMAN? In this inspiring episode, Coaches Rich Soares and Kristin Overton sit down with Lauren Brown to discuss the months of preparation, the setbacks, the breakthroughs, and the unforgettable moment she crossed the finish line at IRONMAN Lake Placid. This is not a race recap. It is the authentic story of perseverance, consistency, and personal transformation. Whether you're training for your first race or chasing a lifelong endurance dream, Lauren's journey proves that extraordinary achievements are built one disciplined step at a time. Show Sponsor: Vespa PowerThis episode is brought to you by Vespa Power Endurance Nutrition.Less sugar. Higher performance. Faster recovery.Vespa helps endurance athletes optimize fat metabolism, maintain steady energy, avoid sugar Use discount code - g2gvespa15Link: Shop Vespa Power & Save 15%Connect with Grit2Greatness Endurance

Think race day is all about fitness? Think again. The difference between a smooth, confident performance and a chaotic morning often comes down to one thing—your pre-race routine. In this episode, Coaches Rich Soares and Kristin Overton walk you through how to stack the odds in your favor with a repeatable system that covers everything from race rehearsals and fueling to transition setup and mental prep. Because when you eliminate the guesswork, you unlock your best performance.This episode is brought to you by Vespa Power Endurance Nutrition. Less sugar. Higher performance. Faster recovery.If you're looking to optimize your fat metabolism and unlock steady, long-lasting energy for training and racing, Vespa is a game changer.Use discount code - g2gvespa15Link: Shop Vespa Power & Save 15%

Race day is supposed to showcase your fitness—but too often, it exposes execution gaps instead. In this episode, Coaches Rich and Lauren break down the most common race-day mistakes that sabotage performance, from pacing errors to fueling missteps and mental breakdowns. You'll learn why execution beats fitness, how early discipline sets up a strong finish, and practical strategies to protect your race from avoidable disasters. If you want to race with confidence, stay in control, and finish knowing you gave your best effort, this episode gives you the framework to do it right.

Think you need more time to train? Think again. In this episode, Coaches Rich and April flip the script on the biggest excuse in endurance sports and show you how to thrive inside a full calendar. You'll learn practical strategies like the A/B/C workout system, habit stacking, and energy-based scheduling so you can stop chasing perfect weeks and start building consistent ones. If your life is busy (and whose isn't?), this episode delivers a clear, actionable playbook for turning limited time into meaningful progress—without sacrificing your career or relationships.Looking for a smarter way to fuel your endurance training and racing? Less sugar. Higher performance. Faster recovery.Vespa helps your body tap into fat as a primary fuel source so you can maintain steady energy, avoid crashes, and perform at your best—whether you're training or racing long.Use discount code - g2gvespa15Link: https://vespapower.com/coupon/g2gvespa15/

Running well off the bike is one of the biggest performance separators in triathlon—and one of the most misunderstood. In this episode, Coaches Rich Soares and Lauren Brown break down exactly why the run feels so hard after the bike, from neuromuscular fatigue to fueling mistakes and pacing errors. You'll learn the most common reasons athletes blow up, how to avoid them, and the key strategies to help you run strong, efficient, and in control on race day. If you want to stop surviving the run and start racing it, this episode gives you the roadmap.Vespa Power Endurance helps you tap into steady, clean energy so you can stay strong, focused, and in the zone longer. Unlike traditional fuels, Vespa works as a metabolic catalyst—helping your body use more fat and preserve glycogen for when it matters most.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code: G2GVespa15Grit2Greatness Links & Community

In Episode #546 of the Grit2Greatness Endurance Podcast, Coaches Rich Soares and April Spilde sit down with legendary endurance coach Bobby McGee to break down the essentials of run mechanics. Known for coaching Olympic medalists and world champions, Bobby shares how to simplify complex concepts into practical cues that any athlete can apply. From improving efficiency and reducing injury risk to unlocking free speed—this episode is packed with actionable insights for runners and triathletes looking to elevate their performance.Less sugar. Higher performance. Faster recovery.Vespa Power Endurance helps you tap into steady, clean energy so you stay strong, focused, and in the zone longer. It's not fuel—it's a metabolic catalyst that helps your body burn more fat and spare glycogen for when you need it most.Use discount code - g2gvespa15Link: https://vespapower.com/coupon/g2gvespa15/

In this episode, we take you inside the world of elite bike fitting with Ivan O'Gorman, a world-renowned fitter based in Niwot, Colorado who works with top professional triathletes and cyclists. We break down why a professional fit is one of the highest ROI investments you can make—impacting comfort, power, aerodynamics, and injury prevention. Ivan shares his approach to assessing athletes, the technology behind modern fitting, and real-world examples of how small positional changes drive big performance gains. Whether you're new to the sport or chasing your next PR, this episode will help you understand what it takes to ride like the pros.Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa isn't fuel—it's a metabolic catalyst that helps your body use more fat and spare precious glycogen.Whether you're training for your next PR or racing long, Vespa helps you go the distance with sustained energy and faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code 303endurance20Grit2Greatness Links & Calls to Action Website: Grit2Greatness Endurance Coaching Facebook: @grit2greatnessendurance Instagram: @grit2greatness_endurance Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9 Become a Team Member: Getting Started with Grit2Greatness - Google Forms Podcast Subscription: Grit2Greatness Endurance - Podcast - Apple Podcasts

If you've been scrolling endurance social media and wondering why everyone is suddenly pushing sleds and throwing wall balls, this episode is for you. Coaches April Spilde and Lauren Brown break down the HYROX phenomenon—what it is, why it's growing so fast, and why runners, cyclists, and triathletes are jumping in. We compare HYROX to traditional endurance sports, discuss the stations that shock first‑time athletes, and explain why endurance fitness translates surprisingly well to this hybrid racing format. Plus, Coach Lauren shares what training for her first HYROX Doubles race has taught her about pacing, strength, and durability.This episode of the Grit2Greatness Endurance Podcast is brought to you by Vespa Power. Less sugar. Higher performance. Faster recovery.Vespa Power Endurance helps athletes tap into steady, clean energy by optimizing fat metabolism and reducing reliance on sugar and glycogen. Vespa isn't fuel—it's a metabolic catalyst that helps you stay strong, focused, and durable in training and racing.Visit Home of Vespa Power Products | Optimizing Your Fat Metabolism and use discount code 303endurance20 to save on your order.Grit2Greatness Links & Resources Website: Grit2Greatness Endurance Coaching Facebook: @grit2greatnessendurance Instagram: @g2gendurance Become a Team Member: Getting Started with Grit2Greatness – Google Forms Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9 Subscribe to the Podcast: Grit2Greatness Endurance Podcast on Apple Podcasts

In Episode #543 of the Grit2Greatness Endurance Podcast, Coaches Rich Soares and April Spilde break down why Boulder is one of the most misunderstood and execution‑heavy races on the IRONMAN 70.3 calendar. This is a thinking athlete's race—where small mistakes stack up fast under altitude, heat, and patience‑testing terrain.We dive into the real reasons athletes DNF at Boulder, including: Overbiking relative to altitude Underfueling when effort feels “easy” Heat and hydration mismanagement Swim anxiety and disrupted breathing Aggressive early run pacing Missed bike lap cutoffs Ignoring early warning signsYou'll learn how to race Boulder with restraint, patience, and intention—so you're still strong when it matters most.We also debut a new fun segment: “Death, Taxes… or DNF?”—calling out the most predictable race‑day mistakes we see every year.If you're racing Boulder 70.3—or any altitude event—this episode is your race‑proofing checklist.This episode is brought to you by Vespa Power Endurance.Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen.✅ Less sugar✅ Higher performance✅ Faster recoveryVespa comes in CV‑25, Junior, and Concentrate.

Fueling is one of the most misunderstood—and most performance‑limiting—parts of endurance training.In Episode #542 of the Grit2Greatness Endurance Podcast, Coaches Rich Soares and Lauren Brown break down why so many endurance athletes train hard, follow the plan, and still underperform on race day. More often than not, the problem isn't fitness—it's fueling.In this episode, we cover: The most common fueling mistakes endurance athletes make in training and racing Why “eating clean” does not automatically mean fueling well How underfueling quietly sabotages performance, recovery, and long‑term durability Why short‑course racing still punishes poor fueling How to plan fueling instead of reacting when it's already too lateUsing real race‑day examples from supersprint to long‑course events, we connect fueling decisions directly to pacing, performance, injury risk, and consistency—so athletes can stop guessing and start fueling with intention.Whether you're a triathlete, cyclist, runner, or endurance athlete of any kind, this episode will help you understand how to fuel the work you want your body to absorb.

In this episode of the Grit2Greatness Endurance Podcast, Coaches April Spilde and Kristen Overton take over the mic to go full dirt-mode on all things XTERRA triathlon.Part 1 breaks down what XTERRA actually is, how it differs from traditional road triathlon, who it's for, and how athletes should start training for off‑road racing — including mountain bike skills, trail running, open‑water swimming, gear choices that matter, and the biggest mistakes new XTERRA athletes make.In Part 2, Kristen flips the script and interviews April as she prepares to race the XTERRA North American Championships, diving into race prep, expectations, mindset, and what success looks like on championship day.The episode wraps with a fun and brutally accurate segment, “Send It or Send Help,” highlighting the many personalities you'll find on an XTERRA start line.Sponsor – Vespa Power Ad Read:Vespa Power Endurance helps athletes tap into steady, clean energy so they can stay strong, focused, and in the zone longer. Vespa is not fuel — it's a metabolic catalyst that helps your body burn more fat and spare glycogen during endurance efforts.Vespa products include CV‑25, Vespa Junior, and Vespa Concentrate — trusted by endurance athletes who want less sugar, higher performance, and faster recovery.

Colorado's Ride has become one of the most respected multi‑day cycling events in the country—and preparation is everything. In Episode #540 of the Grit2Greatness Endurance Podcast, Coaches Rich Soares and Kristen Overton welcome Bill Plock, director of Colorado's Ride, to break down what makes this event special and how athletes can prepare more intelligently.We dive into course demands, elevation realities, pacing discipline, and why virtual, coach‑led pre‑rides are a game‑changer for confidence and execution. Plus, we introduce Velocity for Colorado's Ride, a 12‑week virtual training experience built specifically for the five days of riding.If Colorado's Ride is on your calendar—or your bucket list—this episode will help you show up prepared, calm, and ready to ride strong.Show Sponsor: Vespa Power – optimizing your fat metabolism for higher performance and faster recovery.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Grit2Greatness Endurance Coaching – your path to smarter training and better results.Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGrit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google FormsSubscribe to the podcast - Grit2Greatness Endurance - Podcast - Apple Podcasts

In this episode of the Grit2Greatness Endurance Podcast, we dive into one of the toughest challenges endurance athletes face: the mental game of injury. When training is limited and timelines are uncertain, fear, frustration, and identity struggles can take over. Using real coaching examples, we break down practical mental skills to help athletes stay engaged, grounded, and purpose‑driven while their body heals. We also share Grit2Greatness announcements, an Ask A Coach segment, and wrap up with a fun Buy, Sell, or Hold discussion.Show Sponsor: Vespa PowerOptimizing your fat metabolism for higher performance and faster recovery.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code: g2gvespa15Link: https://vespapower.com/coupon/g2gvespa15/Grit2Greatness Endurance Coaching — your path to smarter training and better results.Website: Grit2Greatness Endurance CoachingFacebook: @grit2greatnessenduranceInstagram: @grit2greatness_enduranceGrit2Greatness Ambassador Application:https://forms.gle/mQjPbyzjAmmBhM6m9Become a Grit2Greatness Team Member:Getting Started with Grit2Greatness - Google FormsSubscribe to the podcast:Grit2Greatness Endurance - Podcast - Apple Podcasts

Feature interview with Melissa Forziat, exploring the powerful “Take the Doughnut” mindset and how endurance athletes can recognize opportunity, prepare intentionally, and act before they feel ready. Melissa shares insights from working inside elite international sport and now spotlighting athletes chasing long‑term dreams. The episode also includes Grit2Greatness announcements, a Get Gritty Tip, Workout of the Week, and the fun segment Glazed & Confused. Show Sponsor: Vespa Power Endurance. Ask A Coach Sponsor: Vespa Power Endurance.THE JOURNEY TO LA series:https://www.youtube.com/playlist?list=PLjb4Csi9PhI5ahAFZ9NCFCzB58qJau2oWYouTube: https://www.youtube.com/@takethedoughnutInstagram: https://www.instagram.com/melissaforz/Show Sponsor: Vespa Power – optimizing your fat metabolism for higher performance and faster recovery.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Grit2Greatness Endurance Coaching – your path to smarter training and better results.Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGrit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google FormsSubscribe to the podcast - Grit2Greatness Endurance - Podcast - Apple Podcasts

Lindsay Holmes joins the Grit2Greatness Endurance Podcast on the eve of IRONMAN Texas, the first U.S. IRONMAN of the season and the North American Championships, to share her powerful triathlon journey, lessons from 14 IRONMAN finishes, and what keeps her motivated through setbacks, DNFs, and big goals. Coaches Rich Soares and Kristin Overton also cover announcements, a Get Gritty mindset moment, race‑week reflections, and a fun “Would You Rather… IRONMAN Texas Edition” segment. This episode is fueled by Vespa Power, helping endurance athletes unlock steady energy and stronger performance.Show Sponsor / Get Gritty Sponsor: Vespa Power Discount Code: g2gvespa15 Link: https://vespapower.com/coupon/g2gvespa15/Ask A Coach Sponsor: Grit2Greatness Endurance Coaching – your path to smarter training and better results.Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGrit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google FormsSubscribe to the podcast - Grit2Greatness Endurance - Podcast - Apple Podcasts

USA Cycling Paracycling Nationals takes center stage as Coaches Rich Soares and Lauren Brown go inside championship weekend in Bentonville, Arkansas with nationally accomplished paracyclists Mike Murphy and Justin Mathers. This episode explores what makes paracycling racing unique, how athletes prepare for national-level competition, and why success goes far beyond podium results. You'll also hear Grit2Greatness announcements, an expert Get Gritty Tip, championship mindset insights, and practical takeaways for endurance athletes and coaches alike. Show Sponsor: Vespa Power Endurance. Ask A Coach Sponsor: Vespa Power Endurance.Show Sponsor: Vespa Power – optimizing your fat metabolism for higher performance and faster recovery.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Ask A Coach Sponsor: Grit2Greatness Endurance Coaching – your path to smarter training and better results.Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGrit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google FormsSubscribe to the podcast - Grit2Greatness Endurance - Podcast - Apple Podcasts

Victory After the Cutoff centers on a powerful feature interview with age‑group triathlete Chris Sjothun, whose race at IRONMAN 70.3 Texas ended at the swim cutoff—but sparked a much bigger conversation about resilience, mindset, and redefining success. Coaches Rich Soares and April Spilde unpack what it means to show up fully when things don't go as planned, alongside Grit2Greatness announcements, a Get Gritty Tip woven through the mindset discussion, Workout of the Week themes around consistency, and a fun April Fools–themed segment that separates endurance myths from real performance science. Show Sponsor: Vespa Power Endurance. Ask A Coach Sponsor: Not featured in this episode.Show Sponsor: Vespa Power – optimizing your fat metabolism for higher performance and faster recovery.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Ask A Coach Sponsor: Grit2Greatness Endurance Coaching – your path to smarter training and better results.Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGrit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google FormsSubscribe to the podcast - Grit2Greatness Endurance - Podcast - Apple Podcasts

Get to Know Coach KO as we welcome Kristin “KO” Overton to the Grit2Greatness Endurance Podcast. In this feature interview, KO shares her journey as a TriDot‑certified coach and orthopedic Physician Assistant, breaking down how durability, smart data use, and athlete‑centered coaching help endurance athletes stay healthy and perform at their best. We also cover Grit2Greatness announcements, race‑day shoutouts, a Get Gritty mindset takeaway, and a fun knockout‑style segment that digs into the mental battles athletes face. Show Sponsor: Vespa Power. Ask A Coach Sponsor: Vespa Power.

Indoor Builds the Athlete. Outdoor Reveals It dives into this week's Ask A Coach topic: how indoor training truly transfers to outdoor performance—especially for mountain bikers and XTERRA athletes. Coaches April and Lauren break down what fitness you build indoors, what skills require outdoor practice, and how to bridge both for peak performance. Plus: Grit2Greatness announcements, the Get Gritty Tip on interdependence, the Workout of the Week woven into Velocity sessions, and our St. Paddy's “Luck of the Tri‑ish” fun segment. This episode is supported by our show sponsor Vespa Power, and the Ask A Coach segment is presented by Velocity by Grit2Greatness.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismCode: g2gvespa15Link: https://vespapower.com/coupon/g2gvespa15/

This week we're diving into a powerful and inspiring conversation with Kate Watt Kuo, the creator behind Every Body Tri. We talk about inclusive storytelling, breaking through triathlon stereotypes, partnering with Team Zoot, and helping athletes of all shapes and abilities find their place in the sport. We also share upcoming Grit2Greatness events, our hydration & nutrition webinar, and a fun emotional twist with “Every Body Cry.”#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In this week's feature interview, we sit down with Kate Watt Kuo, founder of Every Body Tri, to explore how true inclusion, representation, and authentic storytelling are reshaping the future of endurance sports. We also cover upcoming Grit2Greatness events, including Velocity Live and our free March 24th hydration & nutrition webinar, plus a gritty Ask‑A‑Coach segment and a lighthearted round of “Every Body Cry.” Powered by our show sponsor Vespa Endurance and supported by our Ask‑A‑Coach sponsor.#Grit2Greatness #EveryBodyTri #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In this week's episode of Grit2Greatness Endurance, we dive into Training Camp Myth Busters, tackling the most common misconceptions athletes have about camps—from fears of not being “fast enough” to worrying about getting dropped. We also highlight upcoming announcements including March's free hydration & nutrition webinar, plus our regular Grit2Greatness training opportunities. This episode features the Fun Segment “Training Camp Confessions,” along with insights from coaches Rich, April, and Lauren. Show Sponsor: Vespa Power. Ask A Coach Sponsor: Vespa Power.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

Open Water Swim Safety with Alissa Magrum takes center stage in Episode #530 as we dive into the essential habits, risks, and preparation every triathlete needs before heading beyond the pool. We also share announcements about Velocity live training sessions, TriDot Pool School shout‑outs, and our new Colorado's Ride training partnership. This episode is brought to you by Vespa Endurance, with support from our Ask A Coach sponsor. Whether you're new to open water or a seasoned athlete, this conversation is packed with insights designed to help you train smarter and stay safe.Contact Alissa Magrum https://www.facebook.com/alissa.magrumShow Sponsor: Vespa Power – optimizing your fat metabolism for higher performance and faster recovery.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Ask A Coach Sponsor: Grit2Greatness Endurance Coaching – your path to smarter training and better results.Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGrit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google FormsSubscribe to the podcast - Grit2Greatness Endurance - Podcast - Apple Podcasts

Colorado's Ride takes center stage this week as Bill Plock joins the show to dive deep into the stories, climbs, logistics, and community that make this multi‑day adventure one of Colorado's most memorable cycling experiences. We also share key announcements, including TriDot Pool School and the launch of Velocity group rides, plus a fun segment exploring Rich & Bill's “Excellent Adventures.” Show Sponsor: Vespa Power Endurance. Ask a Coach Sponsor: TriDot Pool School.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

Racing with Honor features two remarkable veteran paracyclists whose journeys through injury, resilience, and reinvention come to life at the Valley of the Sun Stage Race. Alongside their powerful stories, we highlight this week's announcements—including TriDot Pool School and G2G Velocity live ride sessions—plus our Get Gritty Tip, Workout of the Week, and a fun segment celebrating the heart of endurance sport. Supported by our show sponsor Vespa Power and Ask A Coach sponsor TriDot, this episode brings listeners inspiration, practical training insight, and a deeper understanding of purpose-driven performance.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In this week's Escape the Comfort Zone episode, the Grit2Greatness Coaches break down how endurance athletes can recognize productive discomfort, avoid dangerous stress, and confidently push past limiting patterns. We kick off with key announcements including TriDot Pool School and the launch of Velocity, then tackle this week's Ask A Coach on “Good Discomfort vs. Dangerous Discomfort,” followed by a Winter Olympics–themed Fun Segment and our Get Gritty Tip woven throughout. Sponsored by Vespa Power, your metabolic catalyst for cleaner, stronger energy, and our Ask A Coach Segment sponsor TriDot Training.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Code: g2gvespa15Link: https://vespapower.com/coupon/g2gvespa15/

Traveling to a race is stressful enough—between flights, hotels, and race prep, the last thing you want to worry about is whether your bike will actually show up in one piece. Today, we're pulling back the curtain on the world of bike transport for endurance sports with ProBikeExpress owner Wes Smith. We'll talk about what really happens between your garage and the transition rack, how to choose the best transport option for your next big race, and the biggest mistakes athletes make when flying or shipping their bikes. Whether you're heading to your first 70.3 or your tenth IRONMAN, this episode will help you show up calm, confident, and ready to race.Check out Pro Bike Express – Travel like you Train#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In this episode, we sit down with Wes Smith of Pro Bike Express to explore what it truly means to “travel like you train” and how his concierge-level bike transport service removes the biggest pain points of race travel for endurance athletes. We also share key announcements including TriDot Pool School, plus our Get Gritty Tip, the Workout of the Week, and a fun round of Bike Travel Bingo—because every athlete has a story. This episode is brought to you by our show sponsor Vespa Power Endurance and Velocity.Learn more about Pro Bike Express at Pro Bike Express – Travel like you Train#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity #TravelLikeYouTrainWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

This week's feature dives into Velocity and how to power your winter bike workouts indoors, exploring smart training decisions that build strength, confidence, and resilience. We kick things off with key announcements — including TriDot Pool School in Colorado Springs — followed by this week's Get Gritty Mindset Tip on navigating injuries, identity, and setbacks. We wrap with Winter Triathlon Armageddon, putting you in the toughest cold‑weather scenarios to sharpen your decision‑making. Supported by our show sponsor Vespa Power Endurance, and our coaching partners at TriDot.#Grit2Greatness #VelocityCommunity #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #CyclingCommunity Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In this episode of the Grit2Greatness Endurance Podcast, we dive into winter training strategies with our theme: Shift Happens. Learn how to ride strong indoors using power and cadence, plus tips for adapting when race conditions change—like AlmaGEDDON's bikes-and-spikes format. We'll also share announcements about the Grit2Greatness Velocity Webinar and TriDot Pool School, break down the Workout of the Week, and wrap up with a fun segment. Sponsored by Vespa Power and TriDot Training.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In Episode #523 of the Grit2Greatness Endurance Podcast, we dive deep into the art of swim mechanics—what they are, why they matter, and how programs like TriDot Pool School can transform your performance. From body position and propulsion to holding form under fatigue, our coaches share actionable insights to help you swim with less effort and more speed. Plus, we've got announcements on upcoming events, the G2G Workout of the Week, and a fun segment: Swim Confessions – Pool Edition! Sponsored by Vespa Power Endurance and TriDot Pool School, this episode is packed with tips to help you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @g2genduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In Episode #522 of the Grit2Greatness Endurance Podcast, we tackle one of the most common athlete questions: How do I know if I'm overtraining or undertraining? Coaches Rich, April, and Lauren break down the science, signs, and strategies to find your sweet spot for optimal performance. Plus, we share exciting announcements, the G2G Workout of the Week: Sleep, and a reflective Fun Segment: The Rearview & The Road Ahead. Sponsored by Vespa Power Endurance and TriDot Training, this episode is packed with insights to help you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In this episode of the Grit2Greatness Endurance Podcast, we dive into Ask A Coach: How winter sports can boost your triathlon training during the off-season. From cross-country skiing to fat biking, learn how to maintain fitness and build strength when the temps drop. Plus, we share announcements about the upcoming G2G Community Meeting, Training Camp, and TriDot Pool School, along with our Workout of the Week: Power Builders, and wrap up with a fun Holiday Gift Exchange segment. Sponsored by Vespa Power Endurance and TriDot Training—helping you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsCoach Contact Info:April.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresGet Gritty Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In this festive episode of the Grit2Greatness Endurance Podcast, we unwrap holiday cheer with our Tri-Ho-Ho-Ho fun segment, dive into Ask A Coach to decode your RunDOT improvements, and share the G2G Workout of the Week featuring descending intervals for mental and physical strength. Plus, we've got announcements on TriDot Pool School and Grit2Greatness Velocity Cycling subscriptions. Sponsored by Vespa Power Endurance and TriDot Training, helping you train smarter and race stronger.#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceTriDot Pool School CS 2/28-3/1 - TPS @ Colorado Springs CO- February 28-March1-Pool SchoolAverage improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors!Grit2Greatness Strava Club - Club | Grit2Greatness Endurance on StravaVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Code: g2gvespa15

This week on the Grit2Greatness Endurance Podcast, we dive deep into swimming with Casey Arendt of Snake & Pig goggles. From childhood lanes to open-water adventures and a 10K swim, Casey shares insights that will make waves in your training. Plus, we announce our 2026 Grit2Greatness Ambassador Team, explore why protein is the unsung hero in endurance workouts, and wrap up with a fun “Not My Job” Snake & Pig trivia segment. Sponsored by Vespa Power Endurance and TriDot Training.Stay gritty, train smart, and keep chasing greatness. We'll see you next week!#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunityWebsite - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGet Started with Grit2Greatness -Getting Started with Grit2Greatness - Google FormsGet Gritty Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery. Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20TriDot Pool School CS 2/28-3/1 Link - TPS @ Colorado Springs CO- February 28-March1-Pool School Average improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors!Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026 December 16 at 6pm MT / 8pm ET - https://us06web.zoom.us/j/83084039210Grit2Greatness Strava Club - Join Us! - Club | Grit2Greatness Endurance on Strava

In Episode #518 of the Grit2Greatness Endurance Podcast, we dive into Ask A Coach: Train S.M.A.R.T., where we break down how to set process, skill, and outcome goals that align with your periodized training plan. Plus, we share announcements like TriDot Pool School, Grit2Greatness Ambassador applications, and our upcoming webinar. Don't miss the G2G Workout of the Week: Building 100s and a festive Fun Segment: Our Favorite Things. Sponsored by Vespa Power and Grit2Greatness Endurance Coaching—your partners for smarter training and optimized performance.TriDot Pool School CS 2/28-3/1Link - TPS @ Colorado Springs CO- February 28-March1-Pool SchoolAverage improvement for the last two pool schools in Colorado Springs was 15% and this was after 2 days of swimming at altitude with a lot of out-of-state visitors!2026 Ambassador Applications Grit2Greatness is accepting applications for our 2026 Ambassador program. Apply here - https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026, December 16 at 6pm MT / 8pm ET LInk - https://us06web.zoom.us/j/83084039210Grit2Greatness Strava Club - Join Us! - Club | Grit2Greatness Endurance on StravaShow Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

In this Thanksgiving weekend episode, we dive into how to pace your best marathon, explore the Get Gritty Tip: Rewrite the Code for upgrading your mental game, and share the Workout of the Week: CARs for Mobility to keep your joints healthy. Plus, don't miss our fun segment, The Leftovers Gauntlet, where triathlon meets holiday chaos! Sponsored by Grit2Greatness Endurance Coaching and Vespa Power—helping you train smarter and fuel better.TriDot Pool School CS 2/28-3/1Link - TPS @ Colorado Springs CO- February 28-March1-Pool School2026 Ambassador ApplicationsGrit2Greatness is accepting applications for our 2026 Ambassador program.Apply here - https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Community MeetingDecember 2 at 6pm MT / 8pm ETLInk - https://us06web.zoom.us/j/88236680492?jst=5Grit2Greatness Webinar - Greatness Is a Habit: How to Build Yours in 2026December 16 at 6pm MT / 8pm ETLInk - https://us06web.zoom.us/j/83084039210Grit2Greatness Strava Club - Join Us!Live Now!LInk - Club | Grit2Greatness Endurance on StravaGrit2Greatness Velocity Cycling Subscriptions!We're thrilled to announce the launch of our G2G Velocity Studio—your new home for cycling workouts and skill instruction. Velocity isn't just about riding indoors; it's about elevating your performance with cutting-edge training and expert coaching. Here's what you can expect:Rebranding 303 to Grit2Greatness Endurance PodcastNew Video Podcast on YouTube Channel - Grit2Greatness Endurance - YouTubeApple Podcast - https://podcasts.apple.com/us/podcast/grit2greatness-endurance/id1508563057Ask A Coach Sponsor: G2G EnduranceHey team, let's talk about smart training. Grit2Greatness Endurance Coaching has teamed up with Predictive Fitness to help you train with precision, purpose, and progress. From effortless onboarding to personalized plans and deep-dive analytics—you'll know exactly how to improve. Try it FREE, then keep building for $14.99/month. Check out the sign-up links in the show notes and start your smarter training journey today!Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceHome of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20#Grit2GreatnessEndurance #Grit2Greatness #CoachingTips #AskACoach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity #TheUnforgivingHours

In Episode #516 of the 303 Endurance Podcast, we dive into the surprising power of gratitude and how it can transform your training, racing, and recovery. From practical tips to mental strategies, we'll show you why giving thanks is more than a feel-good idea—it's a performance enhancer. Plus, we've got announcements, our Ask A Coach segment on incorporating gratitude, the Get Gritty Tip for using gratitude in tough moments, the TriDot Workout of the Week, and a fun Turkey Trot Takedown!Show Sponsor: Vespa Power – optimizing your fat metabolism for higher performance and faster recovery.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Ask A Coach Sponsor: Grit2Greatness Endurance Coaching – your path to smarter training and better results.Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceGrit2Greatness Ambassador Application: https://forms.gle/mQjPbyzjAmmBhM6m9Grit2Greatness Become a Team Member: Getting Started with Grit2Greatness - Google Forms

In Episode #515 of the 303Endurance Podcast, we sit down with endurance athlete and author Shannon Hogan to explore her powerful new book The Unforgiving Hours, a tribute to the grit and resilience of athletes who tackle the toughest endurance challenges. We celebrate Coach Lauren Brown and Sasha Goldsberry's epic performances at the 2025 IRONMAN 70.3 World Championship in Marbella, share a shoutout to Sarah Barr ahead of her Battlefield 12K, and break down TriDot's Workout of the Week: Power Builders. Plus, don't miss our Fun Segment—Legends of Leadman Trivia! This episode is brought to you by our Show Sponsor Vespa Power and Ask A Coach Sponsor Grit2Greatness Endurance.Feature Interview: Shannon Hogan on “The Unforgiving Hours”Shannon is an endurance athlete, journalist, and author of The Unforgiving Hours, a book that tells the stories of athletes who take on the most unforgiving test of endurance.Her own journey spans ultrarunning, long-distance cycling, and open-water swimming, giving her a unique perspective on what it means to push beyond limits. She is also an amazing human being. (https://www.instagram.com/the_unforgiving_hours/Show Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceCoach April SpildeApril.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup -RunDot Signup -Coach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

In this trail-focused episode of the 303 Endurance Podcast, Coaches Rich Soares and April Spilde dive into training and racing tips for trail running in the Ask A Coach segment, including gear, terrain, and technique. We also spotlight the 2025 IRONMAN 70.3 World Championship in Marbella, Spain, and celebrate Coach Lauren Brown and Sasha Goldsberry racing for Grit2Greatness. April shares a powerful Get Gritty Tip on mindfulness from her USA Triathlon certification journey, and we wrap up with hill repeats in the TriDot Workout of the Week and a hilarious round of The Dirt Dash. Sponsored by Vespa Power and Grit2Greatness Endurance Coaching.Show Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceCoach April SpildeApril.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup -RunDot Signup -Coach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresShoutouts to: @vespa_endurance @grit2greatnessendurance @tridottraining @tridottrainingsystem @303triathlon @grit2greatness_endurance#303Endurance #TriathlonPodcast #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

In Episode #513, we sit down with Kristen Keane—an active-duty Air Force member and seasoned triathlete—for a powerful conversation about grit, growth, and the unpredictable journey of endurance sport. Kristen's story, shaped by a season of transformation and guided by Coach Lauren Brown, reminds us what it means to keep showing up. We also preview the 2025 TCS New York City Marathon and IRONMAN 70.3 World Championship in Marbella, Spain, share our TriDot Workout of the Week (Sprint 50s), and play a little Trick, Treat, or Training. Sponsored by Vespa Power Endurance and Grit2Greatness Endurance Coaching.

In Episode #512 of the 303Endurance Podcast, Coaches Rich Soares, April Spilde, and Lauren Brown dive into the art of race planning and execution to help you achieve your best performance—whether your next race is weeks or months away. This week's show features insights on Ironman California and the Grit2Greatness Ambassador program, a coaching deep-dive into building your race plan with RaceX, and a Get Gritty Tip on protecting your focus and resilience. Plus, we spotlight the TriDot Workout of the Week: Race Rehearsal, and wrap things up with a fun seasonal segment on the lore of pumpkin spice and lattes!Show Sponsor: Vespa PowerVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Ask A Coach Sponsor: G2G EnduranceTraining for multisport is tough—but you don't have to go it alone. At Grit2Greatness Coaching, we've teamed up with TriDot & RunDot to give you a clear plan, smarter workouts, and the support of coaches who've been there. Start with a free trial through our links below, then continue your journey for as little as $14.99/month. The path to your best self is waiting. Click the link in our show notes and let's take that first step together.Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceCoach April SpildeApril.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/laurenbrownRunDot Signup - https://app.rundot.com/onboard/sign-up/laurenbrownCoach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

Here's a draft episode description for Episode 511 of the 303Endurance Podcast, centered on late season resilience:Episode 511: Late Season Resilience – Finish Strong!As the race season winds down, staying mentally and physically resilient becomes the key to finishing strong. In this week's episode, we dive into strategies to help you push through the final stretch with grit and purpose. Ask A Coach: How do you stay resilient when motivation dips and fatigue sets in? We explore practical coaching insights to help you stay focused and finish with pride. Get Gritty Tip: What would the Hero version of you do? We challenge you to tap into your inner strength and visualize your most courageous self. TriDot Workout of the Week: The Broken Long Run – a strategic endurance builder designed to simulate race fatigue and boost your late-season performance. Fun Segment – The Spin Cycle: We mix it up with a lighthearted look at the quirks and surprises of endurance life. You never know what's coming in the Spin Cycle!Whether you're chasing a final PR or just trying to stay consistent, this episode is your boost of motivation to keep going. Tune in and get gritty!Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceCoach April SpildeApril.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup -RunDot Signup -Coach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoaresVespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20

It's Kona weekend and we're turning up the heat on the 303 with our own “Thank God I'm Not Racing” Party, while the real deal is happening live at Huggos on the Beach! In this sizzling episode, we dive into all things Kona with a special feature on the IRONMAN World Championship, including expert analysis from Thorsten Radde's TriRating Kona 2025 Report. Coaches April and Lauren each pick a hot topic from the report to break down and debate, offering insights and predictions from your favorite Kona Armchair Crew. We're also tackling your burning questions in our “Ask A Coach” segment—this week: how to train for hot races—and sharing a Get Gritty Tip on the importance of looking out for each other on race day. Plus, don't miss our TriDot Workout of the Week focused on core strength training, and test your knowledge with some fiery Hot Kona Trivia. Let's go, party people—this is one episode you don't want to miss!#Grit2Greatness #CoachingTips #Ask A Coach #TriathlonCoach #TriathlonPodcast #303Endurance #TriDot #EnduranceAthlete #SwimBikeRun #GetGritty #TriathlonTraining #CyclingLife #RunningCommunity

Even if your 2025 season isn't over, it's not too early to start planning for 2026—before you hit that register button, tune in for tips on how to build a season that maximizes enjoyment, growth, and results while avoiding burnout and over-racing. In this episode, we answer the question “How much time should I take off formal training?” We also explore the Power of Belief in the Get Gritty Tip, break down Cruise Intervals in the TriDot Workout of the Week, and wrap up with some fun Fat Bear Week trivia!Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.Less sugar. Higher performance. Faster recovery.Home of Vespa Power Products | Optimizing Your Fat MetabolismUse discount code - 303endurance20Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceCoach April SpildeApril.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup -RunDot Signup -Coach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Episode 508: 9 Coach-Approved Strategies to Finish Your Season StrongIt's the last weekend of September, and while the calendar says fall, the racing season is still going strong! Whether you're heading to Kona, IRONMAN California, 70.3 Worlds, Cozumel, Florida, or another big race, this is your moment to lean into the grit and finish the season with purpose.In this episode, Rich shares 9 coach-approved strategies to help you stay mentally and physically sharp for your late-season push. From mindset shifts to training tweaks, these tips are designed to help you show up strong and finish proud.What's inside this week:

This week on the 303Endurance Podcast, coaches Rich, April and Lauren dive into the power of race reports and season reflections as tools for growth and preparation for next year's race season. In the “Ask A Coach” segment, the coaches share practical advice on how to write a race report that goes beyond storytelling to become a meaningful learning experience. The “Get Gritty Tip” explores reigniting your “why” to stay motivated and intentional in your training journey. The “TriDot Workout of the Week” breaks down the anatomy of a TriDot workout, helping athletes understand how each component drives performance. And to wrap things up, Rich adds a fun twist with five get-to-know-you questions that reveal more about the personalities behind the endurance passion.Let's make this your strongest season yet!Website - Grit2Greatness Endurance CoachingFacebook - @grit2greatnessenduranceInstagram - @grit2greatness_enduranceCoach April SpildeApril.spilde@tridot.comTriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspildeRunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspildeCoach Lauren BrownLauren.brown@tridot.comTriDot Signup -RunDot Signup -Coach Rich SoaresRich.soares@tridot.comRich Soares CoachingTriDot Signup - https://app.tridot.com/onboard/sign-up/richsoaresRunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Today, we're honored to welcome back a truly remarkable athlete and author — Sue Reynolds.You may know Sue from her top-rated memoir The Athlete Inside, where she shared her incredible journey of losing 200 pounds and going from finishing last in local triathlons to placing sixth in the world. But Sue's story didn't stop there.In her upcoming book, Across the Line, Sue dares to ask a bold question: What would happen if an ordinary age-group athlete in her seventies trained with Olympic coaches? The answer takes her on an extraordinary path filled with breakthroughs, setbacks, and powerful lessons in resilience, grit, and self-discovery.Candid, funny, and deeply inspiring, Across the Line is more than a story about sport — it's a story about daring to dream bigger, finding strength in unexpected places, and stepping into the question, “Why not me?”Join us as we dive into Sue's journey, explore what elite coaching taught her about life and sport, and discover how her story can inspire all of us — no matter our age or starting point.

#505 Fall Running - The Wise and the Weird Welcome to Episode #505 of the Grit2Greatness, I mean the 303 Endurance Podcast. We're your hosts Coaches Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom and a little fun. It's a new month and today we're diving into the science and strategy behind run-specific training using the RunDot platform by Predictive Fitness. Whether you're training for a 5K, 10K, half marathon, full marathon, or trail race, this episode will help you understand how to train smarter, not harder. Hi Rich and Lauren! I am excited about the crisp fall air and the changing of the leaves. This is my favorite time of year and something I savor for as long as possible. September is my birthday month so maybe I'm partial to it, but I love this time of year and the change in the season, wearing a hoodie, perfect run weather.   Show Sponsor: Vespa Power Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   We've got another packed show today, starting with some exciting updates in the endurance community and a look at what's new with Grit2Greatness. Then we're diving into our Ask a Coach—how to structure your run-specific training this fall using RunDot so you're sharp and ready when race day comes. April's bringing a Get Gritty Tip that will flip the way you measure progress, and Lauren has a powerhouse workout designed to test your stamina and mental grit. And because it wouldn't be the 303 Endurance Podcast without a little fun, we're wrapping things up with our brand-new game: Not My Job—Triathlete Edition. You'll want to stick around for that one.   In Today's Show Announcements and News: Rich  Ask A Coach: Rich Get Gritty Tip: What's Your Success Criteria? TriDot Workout of the Week: Lauren Fun Segment: Not My Job! Triathlete Edition   Announcements and News:   We have several exciting things happening in the 303 and with Grit2Greatness Endurance.   She Sprints September 6th at Cherry Creek Reservoir. She Sprints Denver is the premier Triathlon and Duathlon that is suitable for all fitness levels. Bringing women together in a common goal to improve women's health and research. Using our muscles and our voices, we come together to experience a sense of accomplishment and camaraderie that has been the hallmark of the event.   Good luck Alice Koesterich and Robina Waterman!   Good luck to Stephanie Heitkemper and Caroline Young riding the Buff Classic Century Foothills.   Grit2Greatness Kits and Storefront April to give an update   Grit2Greatness Ambassador Program I'm excited to share some great news—we now have three brand sponsors supporting our athletes, with more partnerships in the works. These sponsors align with our mission to help athletes perform, look, and feel their best. The Grit2Greatness Ambassador Program is open to all athletes within our community—triathletes and runners alike—no matter which training plan you're on. Our goal is to build a space where athletes can discover their potential, stay accountable, and grow together. If you're passionate about training, racing, and sharing the sport you love, we'd love to have you join us. With 2026 being our inaugural year, our only real expectation is that you show up, give your best, and race with heart. Check the show notes to learn more and fill out the form to become part of the team. Let's grow the sport together!   Ask A Coach Sponsor: G2G Endurance New to multisport? Don't sweat it—we've got your back. At Grit2Greatness Endurance, we've partnered with TriDot and RunDot to make training simple, smart, and fun. You'll get personalized workouts, step-by-step guidance, and real results without all the confusion. Start with a 2-week free trial when you sign up through one of our links below, then keep going for as little as $14.99/month. If you've ever wondered if you could do an endurance event—this is your sign. Click the link in the show notes and let's begin! Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance   Coach April Spilde April.spilde@tridot.com  TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup -  RunDot Signup -    Coach Rich Soares Rich.soares@tridot.com  Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Run-Specific Training and Phases with RunDot (Rich) Today we're diving into a topic that every runner—whether you're training for a 5K or a full marathon—needs to understand: run-specific training phases and how to optimize your performance using the RunDot platform by Predictive Fitness. As a TriDot Triathlon Coach, I've seen firsthand how predictive analytics can transform training outcomes. Today, we'll break down the development, race-specific, and taper phases of training, explore the importance of strength and mobility, and give you actionable tips for race rehearsals, race week workouts, and pacing strategies across different race distances. Let's get into it!” Training Phases with RunDot Development Phase (April) “This is where the foundation is built. The development phase focuses on aerobic capacity, muscular endurance, and overall durability. RunDot uses your biometric and performance data to personalize your training load—so you're not just following a generic plan, you're following your plan. Expect to see: Zone 2 endurance runs to build aerobic efficiency. Hill repeats and strides to improve strength and form. Aerobic intervals that challenge your cardiovascular system without overloading it. This phase is also where strength and mobility work are critical. Think squats, lunges, planks, and dynamic mobility drills. These movements help prevent injury and improve your running economy.” Race-Specific Phase (Lauren) “Now we shift gears. The race-specific phase is all about sharpening your race pace and simulating race conditions. RunDot adjusts your workouts based on your predicted race performance, so you're training at the right intensity. Key workouts include: Tempo runs to dial in your race pace. Long runs with race pace segments to simulate race fatigue. Intervals that mimic the demands of your target race. This is also the time for race rehearsals. Practice everything—your gear, your nutrition, your hydration strategy. If you're racing trails, get on technical terrain. If it's a road race, practice on similar surfaces and elevation profiles.” Taper Phase (Rich) “The taper phase is where the magic happens. You're reducing volume to shed fatigue while maintaining intensity to stay sharp. RunDot's predictive engine ensures you're not tapering too much or too little. During taper: Keep intensity with short intervals and strides. Reduce volume gradually. Focus on mental preparation—visualize your race, review your pacing strategy, and trust your training.” Strength & Mobility: The Unsung Heroes (Lauren) “Strength and mobility work aren't optional—they're essential. They: Prevent overuse injuries. Improve running efficiency. Enhance power and stride mechanics. RunDot integrates strength sessions based on your recovery status and training load. So if you're feeling fatigued, it'll dial back the intensity. If you're fresh, it'll push you a bit more.” Race Week Workouts & Shakeout Runs (April) “Race week is all about staying loose and confident. Here's a sample structure: Monday–Wednesday: Easy runs with strides, light strength work. Thursday–Friday: Short intervals or race pace efforts—30 to 60 seconds. Saturday: Shakeout run—15 to 20 minutes easy with a few strides. Sunday: Race day! Shakeout runs help reduce anxiety, loosen up your muscles, and reinforce your rhythm and cadence.” Race Pacing Tips by Distance 5K - Rich Go out strong but controlled. Settle into pace by the first mile. Finish with a kick. Use strides and short intervals in taper week to stay sharp. 10K - Lauren Controlled first half, push the second half. Practice pacing in race-specific workouts. Don't go out too fast—let your fitness shine in the back half. Half Marathon - April Aim for even pacing or a slight negative split. Long runs with race pace segments are key. Fuel early and consistently. Full Marathon - Rich Start conservatively—don't chase pace early. Stay steady through the middle miles. Prepare mentally for the final 10K. Practice fueling during long runs to avoid bonking. Trail vs Road Racing - Lauren Trail: Focus on effort over pace. Practice technical terrain and elevation changes. Road: Dial in cadence and pacing. Use flat intervals to simulate race conditions. Closing Thoughts - Rich “RunDot by Predictive Fitness is a game-changer. It takes the guesswork out of training and helps you peak at the right time. Whether you're chasing a PR or finishing your first race, trust the process, stay consistent, and enjoy the journey. Get Gritty Tip: What's Your Success Criteria?  One of the biggest mindset traps athletes (and high achievers in general) fall into is measuring success by what hasn't been accomplished yet—what Dan Sullivan and Dr. Benjamin Hardy call living in “the gap.” The way out is creating a Success Criteria List, which shifts your focus from what's missing to what's meaningful. Here's the challenge: Write down three to five criteria that define success for YOU—right now, in this season. Make them simple, tangible, and personal. For example: I'm successful when I show up consistently for my workouts. I'm successful when I recover well and prioritize sleep. I'm successful when I enjoy at least one workout each week with friends or teammates. Notice how none of these depend on a finish time or podium. Instead, they anchor you in daily wins that compound over time. When you measure against your own list, you gain confidence, resilience, and perspective—no matter what the scoreboard says. Action Item: Take five minutes today to craft your own Success Criteria List. Post it where you'll see it daily—on your fridge, in your training log, or on your phone. Each time you check off a criteria, you're stacking wins. Over time, this list becomes your proof that you're already making progress—and that you're firmly in “the gain.” TriDot Workout of the Week: Stamina Ride Speaking of putting in the work, April, this week's featured workout is the Long Ride, or Stamina Ride. This workout goes out to Caroline and Stephanie who are getting ready to do the Boulder Century on September 7th. We're rooting for you. I also did my own version of this on Monday, and drove out to Canon City, Colorado and road some incredible trails including the aptly named Shiv, Redemption. And the Great Escape trails. It was as great as a mental challenge as it was physical, which is why the Stamina Ride is so important. You'll start with a warmup: 10 minutes in Zone 2 with 3 x 30-second spinups and 3 x 1-minute efforts in Zone 4. Then the main set—3 x 12 minutes at Zone 4 with 5 minutes recovery, 1 x 10 minutes at Zone 2, and 10 x 10 minutes at Zone 3 with 2 minutes recovery. Keep all recoveries and balance of time in Zone 2. Here's the key—when you're in those longer stamina sessions, stay in your race position as if you're racing. Sit up to stretch if you need, then get back down and dial in. Keep your cadence steady: Zone 2 and 3 efforts at 90+ rpm, Zone 4 efforts at 80 rpm. And remember—aim to make the last repeat as strong as the first. What do you think about the Stamina ride, Rich? Anything else to add? What I really love about this stamina ride is how it mimics the demands of long-course racing. Those multiple 10-minute Zone 3 pushes let you sit right on that edge—where it's uncomfortable, but still sustainable—just like in a 70.3, full IRONMAN, or Century Ride. You're teaching your body and mind how to hold strong at race effort, manage the discomfort, and then back off just enough to go the distance. This one showed up for me last week, and I also have a century ride this weekend.  It's the perfect prep to build the resilience you need for long days in the saddle. Now, workouts like the Stamina Ride teach us grit, focus, and the ability to stay locked in for the long haul. But triathlon isn't just about the grind—it's also about enjoying the ride, laughing a little, and not taking ourselves too seriously. That's why we've got a fun segment lined up next!    Fun Segment: Not My Job! Triathlete Edition   In NPR's Wait, Wait, Don't Tell Me!, the “Not My Job” segment brings in a celebrity guest and quizzes them on something totally unrelated to their expertise. I thought we'd take a spin on our own version of this by answering questions that are triathlon related.   Q1: In Finland, there's a sport where athletes race while carrying what unusual item? A) A log the size of a small tree B) Another human C) A refrigerator door Answer: B (Wife-Carrying Race) https://www.wife-carrying.org/   Q2: What's the official name of the extreme sport that involves racing iron beds down the street? A) Bed Races B) Snooze Cruise C) Mattress Dash Answer: A (Bed Races) https://www.fox21news.com/news/2025-cripple-creek-bed-race-for-pearl-devere-day/#:~:text=(CRIPPLE%20CREEK%2C%20Colo.),to%20celebrate%20Pearl%20DeVere%20Day.   Q3: The UK hosts a marathon where runners carry what unusual object for 26.2 miles? A) A wheel of cheese B) A sack of coal C) A keg of beer Answer: B (Coal Race) https://gawthorpemaypole.org/world-coal-carrying/   Q4: Which U.S. city hosts a race where donuts are the official mid-run fuel? A) Portland, Oregon B) Raleigh, North Carolina C) Austin, Texas Answer: B (The Krispy Kreme Challenge in Raleigh). https://krispykremechallenge.com/   Q5: A writer from Bicycling magazine described a 65 km ride outside Onomichi, Japan, where aid stations featured what delicious food item? A) Sushi rolls B) Wasabi peas C) Ramen Answer: C (Ramen). https://www.bicycling.com/health-nutrition/a20033988/hell-yeah-ramen-is-the-ultimate-ride-fuel/?utm_source=chatgpt.com   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

#504 Run-Specific Periodization for Fall Races   Welcome Welcome to Episode #504 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.   We are super excited to have professional triathlete, Grace Alexander joining us for the feature interview this week. In 2020, Grace became the first female to win an overall IRONMAN-branded age-group race (against both men and women). This year she has been all over the professional podium. We are excited to be talking to her today.    April, how are you and what else do we have for our audience today?   Hey Rich, I'm doing great and stoked that it seems, at least in the Springs, that we are entering into some amazing Fall weather. And believe it or not, Pumpkin Spice Lattes are back on the menu!  Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News: Rich  Ask A Coach: Interview with Grace Alexander Get Gritty Tip: One Step Back. Three Steps Forward.  TriDot Workout of the Week: The Long Ride (Stamina Ride) Fun Segment: Triathlon: Pumpkin Spice or Power Meters?   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   Boulder Sunset Recap   Series Registration Now Open for the 2025–2026 Run Denver Series Exclusive Swag Available for Series Registrants DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado's winter wonderland.   Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race series. Series participants will receive themed swag at each event, bonus finisher bling, and additional perks throughout the season.   Each race offers themed swag, fun on-course energy, and a welcoming atmosphere for runners and walkers of all levels.   2025–2026 Run Denver Series Lineup:   Rudolph Ramble 5K Sunday, December 7, 2025, City Park, Denver Polar Bear 5K Sunday, January 18, 2026, Wash Park, Denver Super Bowl 5K Sunday, February 1, 2026, Wash Park, Denver Valentine's Day 4M Sunday, February 8, 2026, Wash Park, Denver That Dam Run Sunday, March 1, 2026, Cherry Creek Dam Road Series registration is now open at: https://secure.getmeregistered.com/get_information.php?event_id=141501   For press inquiries or sponsorship opportunities, please contact: lonnie@halsports.com   Ask A Coach Sponsor: G2G Endurance Training for multisport is tough—but you don't have to go it alone. At Grit2Greatness Endurance Coaching, we've teamed up with TriDot and RunDot to give you a clear plan, smarter workouts, and the support of coaches who've been there. Start with a 2-week free trial through our links, then continue your journey for as little as $14.99/month. The path to your best self is waiting. Click the link in our show notes and let's take that first step together. Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance   Coach April Spilde April.spilde@tridot.com  TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Lauren Brown Lauren.brown@tridot.com TriDot Signup -  RunDot Signup -    Coach Rich Soares Rich.soares@tridot.com  Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: How to transition to Run-Specific Periodization for Fall Races?  Today we're diving into a topic that's perfect for this time of year—run-specific periodization for fall races. Whether you're shifting gears from triathlon season or gearing up for a half marathon, marathon, or trail race, this episode is all about helping you train smarter—not just harder. We'll break down the phases of run training, talk mindset, strength, and how to adapt your plan to stay healthy and race-ready. Let's get into it!”