Mile High Endurance Podcast

Welcome to Episode #339 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Our guest this week is Robyn Benincasa. Robyn is a World Champion Adventure Racer, Fire Fighter and top Keynote speaker sharing the skills that transfer from Adventure Racing to the corporate world.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Guest: World Champion Adventure Racer and Top Keynote Speaker Robyn Benincasa Endurance News Alistair Brownlee is out of the Pho3nix Sub7 Attempt due to injury! Ironman N. America Championship in Des Moines Course Recon What's new in the 303 Triathlon and Run Races this weekend Ride the Rockies Video of the Week Robyn Benincasa and Project Athena CNN Hero   Feature Interview: Robyn Benincasa Robyn Benincasa has made an art form of extreme performance by competing and winning at the highest levels of sport and business. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a World Champion Adventure Racer, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a New York Times best-selling author, and the Founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams. Robyn is known as an inspirational force for leadership, teambuilding, and extreme performance. Her game-changing keynotes have earned Robyn accolades as one of the Top 50 Keynote Speakers in the World, the #1 Female Speaker for Meetings.net, and one of the Top 10 Speakers featured by Harvard Business Review. For the past 15 years, Robyn's keynotes have received rave reviews from user groups, associations, and Fortune 500 companies, including Starbucks, Walmart, Boeing, Johnson & Johnson, Yahoo, Intel, and more.   When the challenges are steep, the goals audacious, and the competition fierce, Robyn gives individuals and organizations the tools they need to inspire themselves and one another to their greatest heights and across their most challenging finish lines.   Post Interview: Firefighter faces down osteoarthritis and FOUR hip replacements to break world paddleboarding record, paddling non-stop for 90 miles around Californian harbor Robyn Benincasa broke the record in Huntington Beach Harbour The 47-year-old is a lifelong triathlon competitor and adventure racer But she was diagnosed with severe degenerative disease in 2007 It forced Mrs Benincasa to give up on racing altogether So she took on paddleboarding as a new test of her endurance   Robyn's contact information: robyn@projectathena.org robyn@worldclassteams.com     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Alistair Brownlee is out of the Pho3nix Sub7 Attempt due to injury! Joe Skipper joins Kristian Blummenfelt, Katrina Matthews and Nicola Spirig who will attempt to defy the impossible and break 7 hours and 8 hours for men and women respectively over the full distance. Joe's mentality is that no one, not even the dominant Norwegians and Kristian Blummenfelt is unbeatable.   Dual Olympic champion and Sub7 aspirant Alistair Brownlee has been ruled out of the Pho3nix Sub7Sub8 Project, powered by Zwift due to a stress response in his hip that requires immediate treatment. Brownlee will be replaced by fellow Brit and PTO world number six Joe Skipper who takes his shot at making history against reigning Olympic and World Champion Kristian Blummenfelt on Sunday at the DEKRA Lausitzring in Senftenberg, Germany.   It is a cruel blow for Brownlee, who along with MANA Group CEO and Pho3nix Foundation board member Chris McCormack was part of the initial team that developed the concept of delivering the first sub-7 hour full distance triathlon in late 2019.   “We are extremely disappointed with the announcement, but when you are pushing your body to the limit like Alistair has been, it's a fine line,” said McCormack. ‘Alistair is a true professional and will be there to support Joe, who has been preparing for Ironman Nice at the end of June, so in good shape to take on the challenge.''   ‘It's not going to get easier with Joe', said Blummenfelt. ‘He has a better full distance resume and a higher world ranking than Alistair. I'm looking forward to the challenge.'   “Honestly, I'm devastated, said Brownlee. ‘I was frustrated to miss St George, and now this. I'm gutted. I was so invested in the process and loved working with my team. This was the goal that stimulated me again in the sport, on par with the Olympics. I'll do what I can to support Joe.”   Brownlee, who also missed the recent Ironman World Championships in Utah, will support Skipper by pacing him in the swim, and will also join the commentary team for the live broadcast on Sub7Sub8.com. Brownlee replaces Richard Varga on Skipper's team, with Jonny Brownlee also dropping out to be replaced by German national marathon champion Frank Schauer. Skipper retains the support of the bike pacemaking team led by Alex Dowsett, who is fresh off riding in the Giro d'Italia.     Ironman Des Moines Course Swim This unique 2-loop swim course will take athletes counterclockwise in popular Grays Lake. Starting at the boat ramp, athletes will make their way to the bridge where spectators can get an up-close look at their athlete. Before starting lap 2, athletes will get out of the water, cross the peninsula and head back in the water. This 2-loop, spectator friendly swim course is a great way to kick off your race day.     Bike The rolling hills of this 1-loop bike course will take athletes through some of Iowa's best sights. Athletes will head west through beautiful West Des Moines before hitting the rolling hills of Dallas County and famous bridges of Madison County. In the heart of the course, athletes will ride through Winterset, the birthplace of John Wayne, before heading back north to Des Moines. May the wind be at your back and sun on your face. 4079 ft of elevation gain.     Run Athletes can expect an entertainment packed; 3-loop run course. After exiting T2, athletes will run around Grays Lake before heading downtown to the spectator packed Locust St where local restaurants, bars and parks will give the athletes tons of energy for their final leg of the race. Finish line will once again be in the heart of the entertainment district of downtown Des Moines: Court Ave. Music, lights, and the cheers of the crowd will give the athletes that final burst of adrenaline they crave. Be sure to soak in the beautiful Iowa summer night.     What's New in the 303:   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Robyn Benincasa is a CNN Hero       Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass   Training Discussion: Lactate Threshold Test   Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more.   Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami.   “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!”   The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California.   Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines.   Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis.   The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes:   Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA)   Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA)   Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook.   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303:   Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT.   Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill.   Without Limits Productions May 13 at 8:30 AM  · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons.  We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Ragnar Trail Snowmass - CO       Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams.   Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Welcome to Episode #337 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Format recently has been less interview focused.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Coaching Topic How Consistency Makes You Faster Endurance News New Garmin Varia RCT715 tail light has a camera to record your crashes What's new in the 303 Colorado Connections in Costa Rica Video of the Week Coast to Coast Costa Rica   Training Discussion: Consistency Is Key   Last week I spoke about how regular testing of your threshold intensities in each discipline will keep training zones current to make sure you are training at the correct intensities. In that discussion I used the example of training in your threshold training intensity zone. If you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work.   I also mentioned that training regularly and progressively overloading the correct training zones over the course of 3 weeks will set you up on the 4th week for your retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc.   This week I'd like to build on that concept and talk about the importance of consistency in training and how inconsistency can sabotage the process and will likely result in no improvement in the month over month testing.   Lets first discuss the concept of progressive overload and we'll use a simple example. Last week we used training at threshold as the example, but I want to be clear that the concept of progressive overload to achieve adaptation is not limited to the threshold training zone. If we break it down to a fundamental level, there are just a few adaptations that we are trying to affect in our training. We want to adapt our body to have greater endurance (go longer) and we want adapt our speed (go faster). The faster we go for longer, the better our race performances will be.   To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Let's set aside other adaptations like muscle and tendon strength and flexibility as well as other adaptations to prevent injury. To achieve greater aerobic efficiency and aerobic capacity requires consistent and  progressive overload dosing of aerobic and anaerobic training. Think of dosing as the number of minutes in each zone that we are trying to affect. The following example is conceptual, but can be extrapolated to fit a training plan for different distance events or performance goals.   Assume that your baseline of training is 200 minutes in aerobic training the week before your last threshold test. To progressive overload dosing, you would increase the load of training over the next 3 weeks as 210, 220 and 230 minutes. It's the same with anaerobic adaptions. Assume you had 20 minutes of anaerobic training in the week before your last test. To progressively overload the dosing of anaerobic training, you may increase that as 43, 46 and 49 over then next three weeks.   A well designed training plan will have this progressive overload concept built into the cumulative training for each week over the course of the weeks between tests. Each training session will have a goal number of minutes for specific training zones which collectively make up the dosing for the week. Using the previous example of threshold dosing, let's assume there were two run training sessions in week 1 that cumulatively added up to 23 minutes of threshold dosing and you nailed the total of 43 minutes. In week 2 your goal was to achieve 46 minutes and assume there were again 2 sessions that totaled 46 minutes of threshold. The first session prescribed 20 minutes, which you nailed.   Lets assume you cut the second session and instead of 23 minutes of threshold you only get in 10 minutes, resulting in 30 total minutes for the 2nd week. Even if you nail the 3rd week of 49 minutes, you have interrupted the progressive overload process. Just looking at the run threshold stress load for each week, the minutes of threshold dosing in minutes would be 43 for week 1, 30 for week 2, and 49 for week 3; 43, 20 and 49. The training stress is inconsistent and the body's reaction to the stress will likely stagnate resulting in plateauing performance.   Cutting workouts short or missing the  altogether across a single or all disciplines can sabotage your adaptations, training progress and race performance. There is another problem as well. When you miss or cut training stress short, your body is less prepared for subsequent training. When you try to do that next harder week of training, you can potentially present more stress than the body is prepared for, which can lead to risk of injury. Athletes will try to make up for missed workouts by adding the missed training. Using the previous example, imagine if you tried to add the missed 16 minutes to the 3rd week and did 46, 20 and 65 (49+16), the risk of injury becomes even greater.    Training software helps athletes by converting training dosing into training stress scores across each discipline to help you track your progress and consistency. Some even weight higher intensities with a higher stress coefficient. This will give you visibility to the inconsistency but its after the fact. One of the things I like about TriDot is that it makes the goal dosing in minutes for each training zone visible before the workout. Most workouts will have a warmup, main set and cooldown, each with goal minutes by zone. The workouts can be pushed to your Garmin or other device and alert you if you are out of the prescribed intensity zone, helping you achieve the goal training stress. TriDot gives the athlete a training execution score called TrainX. If the athlete follows the prescribed training and consistently get high TrainX scores, they get faster results with fewer injuries.   If you want to talk further about how to train consistently to get better results, reach out at Rich@303colorado.com or message me @tripodcasterrich.   Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303: Costa Rica Leatherback Turtle Conservation Butterfly farm and the Butterfly Pavilion in Broomfield, bats, bugs, In room spiders, centipedes, roaches, beetles, crabs, bats Monkeys (spider, white faced and howler) Cuati and racoon   Bill's updates   Video of the Week: Costa Rica Coast to Coast, Highlights 2022       Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Welcome to Episode #336 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!       Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Coaching Topic How Testing Makes You Faster Endurance News IRONMAN World Championship Results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles What's new in the 303 Triathlon Races in Colorado this Season Video of the Week TBD   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Training Discussion: Regular Testing   Regular testing to determine your threshold intensities in each discipline is an important (arguably essential) practice to getting faster. This works for new and experienced athletes. Newer athletes may find this a bit demanding, but it will help you get faster, faster. Testing regularly is particularly helpful for athletes who have some experience and find themselves plateauing in their performance.   Here's how the cycle works. Take bike power for example. You want to take a baseline FTP test to determine your  Functional Threshold Power. FTP is theoretically the power in Watts you can average for 45-60 minutes. This FTP becomes an anchor point for determining your training zones. Having accurately determined training zones is important for making sure you do prescribed training in the right zones.   For example, if you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work. Training regularly and progressively overloading the correct training zones over the course of 3 weeks on the 4th week you retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc.   Swim: Perform a 400 time trial effort from a push (not dive). Recover for 10 to 15 minutes with easy swimming and rest. Perform a 200 time trial effort from a push. Looking to calculate CSS or CV as Meters or Yards Per Minute. The higher the number the faster your are. If you go real fast on the 200 and real slow on the 400 - that counts against you. Your 200 should be about 6% faster than the 400.   Bike Power on a trainer is best 20 or 45 minute Or 15 miles without power   Run: 5k Time Trial as if racing Do on a track or flat course Always repeat on the same track or course if possible   How to execute a perfectly paced test. Consider how big of an improvement over the last two tests in that discipline. Consider how well the athlete is training at Z4 and Z5. Start with the average pace or power from the previous test and set a reasonable increase as the target pace or power. Execute at that power or pace start to finish. Don't start faster.   Excerpt from Swim Test Pacing: For the 200 target 58 seconds per lap which will put you close to 1:56/100 pace or 3:51 200. For the 400 target 59 seconds per lap for the first 4 and 60 seconds per lap for the last 4. If you feel you have some gas increase the stroke rate on the last lap.   If you want to talk further about how to test regularly to get better results, reach out at Rich@303colorado.com or message @tripodcasterrich   Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares   Endurance News:   Ironman World Championships St. George results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars   PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles and streamed live for free around the world The event will see six of the world's top professional athletes race an Olympic-distance course alongside Challenged Athletes Foundation (CAF) athletes and special guests including former UFC star Paul Felder and Olympic silver medallist Heather Fell. CAF athletes will kick-start the day with a 1500m swim in the beautiful pearlescent sea off Venice Beach. Once out of the water, they'll tag in a highly-ranked PTO professional who'll rip up the road over a 40km bike course finishing in downtown LA between the Crypto.com Arena and Microsoft Square, outside the Herbalife Nutrition HQ. From here, another CAF superstar, or one of our special guests, will complete a 10km run to close out this first-ever PTO Pro Am event.   TEAMS REVEALED The PTO is proud to work alongside the Challenged Athletes Foundation to celebrate life through sport at the first PTO Pro Am. The six teams taking on the challenge of the PTO Pro Am in LA are:   Swimming and track runner Haven Shepherd, PTO World #3 Lionel Sanders and former UFC star Paul Felder. Swimmer and para climber Emily Gray, PTO World #8 Sam Long and swimmer and para-triathlete Rudy Garcia-Tolson. Para-triathlete Allysa Seely, PTO World #4 Daniel Baekkegard and GTN presenter and Olympic silver medallist Heather Fell. Swimmer Ahalya Lettenberger, PTO World #11 Holly Lawrence and swimmer and para-triathlete Roderick Sewell. Para-triathlete and hand cyclist Andre Kajlich, PTO World #7 Skye Moench and influencer and Herbalife ambassador Shirley Alvarez. Para-triathlete Chris Hammer, PTO World #14 Heather Jackson and para-triathlete, cyclist and marathoner Willie Stewart.     What's New in the 303: Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com) Colfax Marathon   Video of the Week: Ironman World Championship St.George 2022 | Race Movie     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Today is our interview is with Suzie Snyder. Suzie Snyder (Boulder, Colo.) . USA Triathlon in March announced Suzie earned top honors for Women's Elite Off-Road Triathlete of the Year. Snyder, 39, placed sixth at the XTERRA World Championships, and picked up wins at XTERRA Beaver Creek and XTERRA Oak Mountain. Snyder also took fifth at the XTERRA Pan American Championship in Ogden, Utah.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   UCAN Chocolate Peanut Butter Energy Bar is going away! It's your last chance to get our delicious bar packed with natural peanut butter and a rich chocolate. Get it while you still can!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature interview with Suzie Snyder Endurance News IMWC St George What's new in the 303 NYC Ride Ride The Rockies Comparing federal eMTB rules and directives What You Need to Know About New Colorado Safety Stop Law New Bike Day and High Grade Ride Video of the Week Suzie Snyder Xterra Profile   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Feature Interview: Suzie Snyder   SUZIE SNYDER Boulder, CO, United States EXPERIENCE: 15 years CERTIFICATIONS: XTERRA Certified Masters Degree in Exercise Science, Springfield College, MA (2006) B.S Physical Education, Springfield College, 2004 NSCA Certified Strength and Conditioning Specialist (CSCS) USA Triathlon Level 3 Certified USA Cycling Level 1 Certified USA Track and Field Level 1 Certified   HIGH LEVEL COACHING EXPERIENCE: My coaching experience includes athletes of all kinds; XTERRA and Ironman triathletes, road, mountain bike and cyclocross riders, and elite level tactical athletes (FBI Hostage Rescue Team, SWAT Teams & K9 Units, and US Army Special Forces teams). I've also enjoyed the challenge of coaching tactical athletes who are also competitive endurance athletes as the demands of each are significantly different and difficult to balance.    PHILOSOPHY: My passion lies in coaching anyone with a goal and a drive to challenge themselves, but feel it is also very important to emphasize balance. Endurance athletes tend to set high goals and rather than needing to be pushed, they sometimes need to be held back a touch in order to maintain balance in all aspects of life-  work, family, hobbies, training and racing, as well as balancing endurance training with strength and injury prevention. For most of us, attention to detail and doing "the little things" that we don't like or want to do can make a huge difference in both our daily lives and athletic performance, but need to be held accountable by someone else in order to actually do them!   Endurance News: IRONMAN World Championship presented by Utah Sports Commission, both the female and male professional triathlons will have live race-day coverage globally via IRONMAN Now™ available on Facebook Watch as well as on NBC's streaming service, Peacock. The live coverage will offer millions of fans around the world digital access to the event activities, with the ability to follow along and support their favorite athletes in action, while witnessing the breathtaking views of Southwestern Utah, USA via computers and mobile devices.   For more information about the 2021 Intermountain Healthcare IRONMAN World Championship presented by Utah Sports Commission event, please visit www.ironman.com/im-word-championship-2021.   The Ironman World Championship in St. George features a stellar cast of athletes seeking glory. Learn about the contenders in our race preview.   PTO IRONMAN WORLD CHAMPIONSHIPS ST. GEORGE PREVIEW The stage is set for the ‘Battle of Champions' at the Ironman World Championships in St. George, Utah. This is the first time that the race will be held outside the island of Hawaii and provides a brand new and challenging course for the athletes to contend with.   The strength of both the men's and women's fields is seriously impressive with Olympic champions, multiple Kona winners, young blood and experienced veterans creating a plethora of athletes who could contend for the win or reach the podium.   However, the lack of athletes including Jan Frodeno, Patrick Lange, Joe Skipper, Laura Philipp and Lucy Charles-Barclay – unable to race due to injury or illness – will no doubt shake up the race dynamics as triathlon looks to crown its first IM world champ since October 2019.     Thorsten Radde's Report   Page 62 of 166   Page 64 of 166       What's New in the 303: Comparing federal eMTB rules and directives In the last few years, federal agencies have undergone processes to revise policies regarding eMTB access and management. With both the U.S. Forest Service (USFS) guidance and Bureau of Land Management (BLM) rule now finalized, IMBA's Policy Manager Aaron Clark has analyzed both in-depth to compare similarities, differences, ramifications and next steps for eMTB access on the federal public lands mountain bikers ride and steward most. We want to hear the community's questions about the analysis, the policies, and about these changes. On March 31, 2022, the USFS finalized long-awaited e-bike guidance. The guidance incorporated a number of IMBA's recommendations made during a public comment period in October 2020, in which thousands of mountain bikers took part. The guidance has some great elements in line with IMBA's recommendations: it requires a local public process to adequately collect local sentiment on possible pros and cons of eMTB access; thorough National Environmental Policy Act (NEPA) and Travel Management Planning; the guidance distinguishes between class 1, class 2 and class 3 eMTBs to ensure quality experiences for all trail users; and the guidance manages eMTBs as a new category, separate from traditional mountain bikes. Unfortunately, USFS fell short by reclassifying non-motorized trails to motorized trails where eMTBs would be allowed, even if all other motorized uses were to remain prohibited.   What You Need to Know About New Colorado Safety Stop Law By Mike Raber, Board member of Bike Jeffco   There is a lot of misunderstanding about the recently passed amendment to the Colorado Safety Stop statute, so I am providing clarification.   The Colorado Bicycle Safety Stop law was enacted in 2019 as an opt-in statute for municipalities and counties to implement on a voluntary basis.  The amended law changed the existing law effective statewide on April 13, 2022 when Governor Polis signed the bill.  It has been shown to assist in reducing bicycle automobile collisions at intersections in those municipalities and counties where it was implemented. 8 states in addition to Colorado have adopted Safety Stop laws statewide with positive results for reducing collisions.  Colorado State Patrol and Colorado Department of Highways statistics for the last several years document over 70% of bicycle & motor vehicle collisions happen at intersections.  Collisions don't happen between bicyclists and motor vehicles when bicyclists can cross an intersection when there is no traffic and it's safe to proceed, this is what the 2019 statute provided for. Due to the confusion on where the 2019 statute was and was not adopted between municipalities and counties, the law was amended on April 13, 2022 to make it effective statewide to eliminate this confusion.     New Bike Day Argon 18 Every component and part itemized Andy Schmit Service Course - Custom Bikes — The Service Course The Article Saturday Ride       Video of the Week:   XTERRA athlete profile Suzie Snyder   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Welcome to Episode #334 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Today is our St George IM WC Preview Special.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   UCAN Chocolate Peanut Butter Energy Bar is going away! It's your last chance to get our delicious bar packed with natural peanut butter and a rich chocolate. Get it while you still can!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Ironman Texas last weekend Sam Long still racing St G despite being hit by a car while training IMWC St George What's new in the 303  Primal NY Bike Ride the Rockies Video of the Week Ben Hoffman & Magnus Ditlev Sprint Finish - 2022 Memorial Hermann IRONMAN Texas   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Sam Long Still On For St G samgolong You can't keep a good man down. After my

Welcome to Episode #333 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News April 18, 2022 Boston Marathon results Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon What's new in the 303  Ride the Rockies update - 7 days / 50 porta pot   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Boston Marathon Pro Field The Boston Athletic Association (B.A.A.) has announced more than 140 athletes will compete at the 126th Boston Marathon as part of the John Hancock Professional Athlete Team. Olympians, Paralympians, and global marathon winners will race from Hopkinton to Boston on April 18 and will be the first race held on the traditional Patriots' Day date since 2019.   The Boston Marathon made history last year by becoming the first Abbott World Marathon Major event to offer equal $50,000 course record bonuses across open and wheelchair divisions, and the first event to provide a designated prize purse for athletes with upper limb, lower limb, and visual impairments. For the 37th year, prize money awards will be provided by principal sponsor John Hancock.   The full international field, including the Para Athletics Divisions field top contenders, can be found below.     Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon Ever since the first carbon-plated super shoes hit the roads, they've dominated the pro running conversation. With any speedy performance, we want to know: What latest shoe technology were they wearing?   That was certainly the case for Monday's thrilling Boston Marathon where Peres Jepchirchir and Ababel Yeshaneh fought until the very last mile for their glory moment. In the end, it was Jepchirchir who out-kicked Yeshaneh 2:21.01 to 2:21.05.   In the context of super shoes, though, it may as well have been a head-to-head battle between Adidas and Nike, two Goliaths in the space. And though Nike had more racers finish in the top 15 wearing its shoes, the eventual 2022 Boston Marathon champion was wearing a pair of Adidas Adizero Adios Pro 2's.   Curious what the other ultra-fast women were racing in on Marathon Monday? We tracked down the 6 shoes that were worn by the top 15 women.   RELATED: American Original: Why Nell Rojas Broke Her Adidas Contract Right Before Placing 10th at Boston   Adidas Adizero Adios Pro 2 | $220 adidas-adizero-adios Who wore it? Along with 2022 Boston Marathon champion, Peres Jepchirchir, fellow Kenyans Viola Cheptoo (6th place) and Joyciline Jepkosgei (7th place), and ninth place Charlotte Purdue sported the German shoe.   Nike Vaporfly Next% 2 | $250 nike-zoomx-vaporfly-2 Who wore it? Who didn't wear the fabled Nike super shoes? First and second runners up, Ababel Yeshaneh and Mary Wacera Ngugi sported Nikes along the Boston Marathon course, followed by fourth and fifth place runners Edna Kiplagat and Monicah Ngige. Degitu Azimeraw (8th place), Nell Rojas (10th place, first American finisher), and Bria Wetsch (15th place) round out the list of top 15 Boston finishers that raced in Nikes on Monday.   Saucony Endorphin Pro 3 saucony-endorphin-pro-3 Who wore it? Malindi Elmore, the 11th place finisher, was the only top 15 competitor to sport this new style from Saucony.   HOKA Rocket X 2 close up of Stephanie Bruce's unreleased HOKA Rocket X 2 shoes from the Boston Marathon 126th Boston Marathon April 18, 2022 (Photo: Kevin Morris) Who wore it? Second American finisher Stephanie Bruce rocked these brand-new (not available until next year) shoes from her long-time sponsor. She came in 12th overall in 2:28:02.   RELATED: The Best Women's Racing Shoes Available This Year   Brooks Hyperion Elite 3 | $250 brooks-hyperion-elite-3 Who wore it? Desiree Linden finished her ninth run at the Boston Marathon in 2:28.47 in this new edition of Brooks carbon-plated super shoe.   Puma Fast-R Nitro Elite puma-fast-r Who wore it? Minnesota-based Dakotah Lindwurm came in 14th in 2:30:42 wearing the Puma Fast-R Nitro Elite, a shoe that is not yet available in America.     2022 Boston Marathon results Women Peres Jepchirchir (KEN) — 2:21:01 Ababel Yeshaneh (ETH) — 2:21:05 Mary Ngugi (KEN) — 2:21:32 Edna Kiplagat (KEN) — 2:21:40 Monicah Ngige (KEN) — 2:22:13 Viola Cheptoo (KEN) — 2:23:47 Joyciline Jepkosgei (KEN) — 2:24:43 Degitu Azimeraw (ETH) — 2:25:23 Charlotte Purdue (GBR) — 2:25:26 Nell Rojas (USA) — 2:25:57 Des Linden (USA) — 2:28:47 DNF. Molly Seidel (USA)   Men Evans Chebet (KEN) — 2:06:51 Lawrence Cherono (KEN) — 2:07:21 Benson Kipruto (KEN) — 2:07:27 4; Gabriel Geay (TAN) — 2:07:53 Eric Kaptanui (KEN) — 2:08:47 Albert Korir (KEN) — 2:08:50 Scott Fauble (USA) — 2:08:52 Jemal Yimer (ETH) — 2:08:58 Elkanah Kibet (USA) — 2:09:07 Kinde Atanaw (ETH) — 2:09:16 Lemi Berhanu (ETH) — 2:09:43 Geoffrey Kamworor (KEN) — 2:11:49 Yuki Kawauchi (JPN) — 2:12:55 Jared Ward (USA) — 2:15:24 Jake Riley (USA) — 2:30:48 DNF. Lelisa Desisa (ETH) DNF. Birhanu Legese (ETH) DNF. Sisay Lemma (ETH)     What's New in the 303:       Video of the Week:   5k Bike Race l Sarah Crowley & Emma Pallant-Browne

Welcome to Episode #332 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Pro Am 2022 Kat Matthews Rises to the SUB8 Challenge   What's new in the 303 Colorado's Statewide Safety Stop is Almost Here!    Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PTO PRO AM 2022 The PTO Pro Am will bring together the world's greatest professional triathletes, big celebrity names and Challenged Athlete Foundation athletes in a celebration of life, fitness and triathlon. Mixed relay teams will race from the iconic Venice Beach to the famous streets of Downtown Los Angeles to see which team are crowned the inaugural PTO Pro Am winners!   Hosted at the Herbalife24 Triathlon Los Angeles, the PTO Pro Am will be broadcast live and for free to triathlon die-hards and new fans alike.   WHAT IS THE PTO PRO AM? The PTO Pro Am will team the world's greatest professional triathletes with big celebrity names and CAF athletes to race together in a mixed-relay race from Venice Beach to the streets of Downtown Los Angeles.   The first PTO Pro Am will be held as part of the Herbalife24 LA Triathlon, the city's premier triathlon event with a history dating back to the early 2000s.   WILL I BE ABLE TO WATCH LIVE? Yes. The PTO Pro Am will be broadcast live. Sign up to be the first to hear about how to watch live on 15 May.   Kat Matthews Rises to the SUB8 Challenge Sydney, Australia – 13th April, 2022 /ENDURANCE SPORTSWIRE/ –European champion Kat Matthews has signed on to the Pho3nix Sub8 Project, Powered by Zwift. The third-fastest British female long-distance triathlete and national time trial cycling champion is the newest contender for the audacious attempt to race the full distance of triathlon in under eight hours.   After Ironman 70.3 world champion Lucy Charles-Barclay was ruled out of Sub8 due to a hip bone fracture, Matthews was quick to rise to the occasion and take on the challenge of swimming 3.8 kilometers, cycling 180 kilometers, and running 42 kilometers faster than anyone ever before. Though the attempt will be aided by a team of pacemakers and cutting-edge technology and logistics, in the end it will still be a triumph of physiological preparedness and mental acuity for any athlete to go under the mark.   “I'm a relative newbie to the sport and the iron distance is certainly one where experience is of high benefit. Most would assume I would not be a contender and that achieving this would be impossible,” Matthews admits. “However, as soon as I heard of the attempt, I wanted to be involved. It sparked my interest intellectually as well as physically. I see my sporting endeavours as a case study for constant learning and improvement. I have yet to find a plateau in my physical improvement in any area, and this evolution keeps me right at the edge of passion and motivation for absolute excellence.”   As an Army physiotherapist, Matthews pursued a longtime interest in the human body and health helping injured soldiers get back to fighting fitness. It was in that environment she began exploring triathlon, going from grassroots sprints to winning middle distance races outright as an amateur to earn her pro card.   With a slew of wins and notable performances in the past three years including winning Ironman Florida to set the third-fastest full distance time set by a British female, topping Ironman UK, and dominating this year's Ironman 70.3 Lanzarote, Matthews has put the world on notice.   Now only seven years after she first began doing triathlons, she puts herself on an even steeper trajectory to sporting greatness lining up to race against dual Olympic medallist Nicola Spirig. Matthews says, “Nicola's accolades in the sport over the last 25 years puts her as a legitimate candidate as the sport's Greatest Of All Time across both male and female athletes. To race against Nicola here is truly a once-in-a-lifetime opportunity. I hope to be a worthy contender.”   Pho3nix Foundation board member and MANA Global CEO Chris McCormack says, “Kat is a world-class athlete I've watched with much interest over the past few years. Getting herself and her ‘tribe' of pacemakers together in such a short time frame is no mean feat, but she came ready and prepared. Kat has had a long-term alignment with the Sub8 Project: she was in early discussions with Lucy as part of her team and has also been engaged in a heavy training block with many of the pacemakers over the past six months. This made for a perfect transition into the lead racing role. With Kat's cerebral and disciplined approach to the sport I'm excited to see how she will tackle the puzzle that is Sub8 and the new race strategy she will bring in her pursuit to be the first to Defy the Impossible.”   Regarding Charles-Barclay's further role, McCormack clarifies, “Lucy is still very much part of the team and having her still on board within our global commentary team and on the ground on race day brings a new lens to this groundbreaking attempt. Her journey in preparation and the insights she can offer on her fellow athletes racing will take our coverage to the next level. It's something that no one else could possibly have delivered.”   To find out more about the Pho3nix Sub7 and Pho3nix Sub8 Project Powered by Zwift, visit the official website at: https://www.sub7sub8.com/     What's New in the 303:   Colorado's Statewide Safety Stop is Almost Here!  By Brian Weiss, Bike Law Colorado   Finally, the much sought after common sense traffic law for bicyclists is coming to Colorado in 2022, likely July 1st.  After the Governor Polis signs the law and the Safety Stop becomes effective, anyone who rides a bicycle or scooter on public roads will not have to lose momentum due to stop signs or wait as long at red lights.  So what difference will the Colorado Safety Stop make?  Soon riders will “legally” not have to completely stop at stop signs when there is no traffic present.  Red lights that would not change for a bike rider who followed the law and as a result the rider waited and waited – will be a past memory.  People who were pulled over by police and ticketed for what they may have thought was a legal activity on a bicycle, can now breathe a sigh of relief.     Jack Todd (Bicycle Colorado) Andy Kerr, Senator Kevin Priola, Piep van Heuven (Bicycle Colorado), Brian Weiss   After about seven years of trying, Colorado's House and Senate finally passed the State-wide Safety Stop bill (HB22-1028), which is based on the Idaho Stop Law, in 2022.  The bill actually had true bipartisan support this year.  In fact, it passed the Colorado House 44-20 and passed the Colorado Senate 25-8.   The effective date of this law taking effect will be after the Governor signs it and the required waiting period because the new law is needed for our “immediate safety.”   An explanation of the practical changes of the Colorado Safety Stop for a bike rider are as follows:   When approaching a stop sign, if it is safe to proceed only after slowing to a reasonable speed of 10 miles per hour or less, yielding the right-of-way to any traffic or pedestrian in or approaching the intersection, and after yielding, then the bike riders can continue through the intersection without stopping; and When approaching an illuminated red traffic control signal or “red light,” the person on a bicycle must first stop completely at the intersection and yield to all other traffic and pedestrians and only when traffic clears and it is safe, may the rider proceed straight or make a right turn through the intersection or, subject to specified conditions, make a left turn onto a one-way street only. It should be noted that the bill evolved into the current version in several steps.  This law will not only apply to people who ride bicycles but is now flexible enough to cover current and future forms of transportation called “Low Speed Conveyances” which would include electric scooters, one-wheels, e-bikes, and electric skateboards.  Also there were several parts added to the text of the bill.  One critical revision is that the new law will only apply to bicyclists age 15 and over.  However, for bicyclists, or low speed conveyance riders, under age 15 who are with a parent or legal guardian they can also keep their momentum and benefit from this new law.   This is a change from the current law which was basically an opt-in decision by the city or county to make a Safety Stop the rule of that area.  As expected, when rules for bike riders changed from town to town there was confusion.  When both bike riders and drivers of motor vehicles understand the laws, they are easier to follow and there is less conflict between road users.   I say that this law was a long time coming from a personal note, as I have advocated for the Idaho Stop for over 8 years for Bike Law, Team Evergreen Cycling and myself as a person who bikes all over Colorado.  While I knew that some mountain towns, like Breckenridge, Aspen, and Summit County, had a successful safety stop local ordinance in place for years before the Colorado Legislature considered changing the Traffic Code to make this a statewide law, I also was aware of the Denver Mayor's Bicycle Advisory Committee in 2013 which shared a white paper explaining how traffic flows and bicycle commuters would benefit from a safety stop ordinance in Denver.  I testified at the Senate Committee hearings for two years, but the bill did not leave the Transportation Committee. However, there was a glimmer of hope in 2018 for passing a version of the Idaho Stop Law. In 2018 there were enough votes in the Colorado Legislature to pass a watered-down model of the bill which allowed the bike-friendly cities and counties to “opt-in” to a regulatory framework to allow bicycles more freedom at intersections, but I saw this as a weak compromise law. Fortunately, it did serve as a step toward the larger objective, and it energized the bicycling community to keep trying.    In the meantime, Colorado was bypassed by other states.  Arkansas, Delaware, Oregon Washington, North Dakota, Oklahoma, and Utah all passed statewide safety stop laws.  Those other states provided data that was helpful in ultimately passing Colorado's safety stop bill.  For example, I explained to the Colorado Senate transportation Committee that crashes between bicycle riders and motor vehicles dropped 23% at intersections with stop signs over a 30-month period in Delaware.  I find that statistics like this resonate well with both legislators and jurors alike.  The lack of relevant statistics from other states may have been a reason that the law passing in Colorado was previously unsuccessful.   While working to pass the Colorado Safety Stop, there were a lot of different people involved with varying viewpoints.  Of course, Bicycle Colorado was a driving force behind this law as it benefits bicycle riders across the State.  Andy Kerr, current Jefferson County Commissioner, former Colorado State Senator, and former Colorado State House of Representatives stewarded this bill for about 8 years and made it his personal mission when he was a Colorado legislator.  Note, Andy commuted by bicycle when he was the Colorado State Senator and House Member for my district.   After I gave my own testimony about statistics, safety, and legal issues, I was moved by the testimony from fellow cyclists.  In particular, I recall Marcus Robinson's testimony who explained that he, as a black man riding an expensive road bicycle, was emotionally devasted after he was pulled over by the police who claimed he failed to come to a complete stop at a stop sign and the police accused him of stealing the bicycle that he was riding.  Marcus explained that no minority should be targeted by law enforcement, and he advocated for equality in cycling.  I learned that after the stressful police accusation and racial unrest in 2020, Marcus Robinson and Neal Henderson started Ride for Racial Justice, a non-profit in Denver which advocates for Diversity, Education, Leadership & Community: https://www.rideforracialjustice.org/our-vision.    This Safety Stop bill will unify bike laws across Colorado, and make the roads safer for people of color at the same time.   Ride The Rockies Behind The Scenes The Pad Hotel / Hostel - Silverthorne, Colorado - The Pad Hotel / Hostel (thepadlife.com)   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Our interview guests this week are Olympic Triathlete Andy Potts and how he keeps improving as a pro triathlete at the age of 46. Andy shares race stories and training tips. He and Daniel Brienza to talk about their partnership with HUUB and a new product launch.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview with Andy Potts and Daniel Brienza Endurance News Oceanside Pro Results Netflix docuseries on 2022 Tour de France What's new in the 303 USA Triathlon Announces 2022 Splash & Dash Youth Aquathlon Series Calendar Interview - Andy Potts and Daniel Brienza Andy represented the US at the 2004 Olympics, less than a year and a half after starting in the sport. After a long and successful career as a swimmer, Andy has been one of the world's most versatile triathletes on the planet who prides himself on hard work, dedication, and giving as much back to the sport, his sponsors and community as humanly possible. His business partner Daniel Brienza is with us to exclusive announcement on HUUB Pinnacle wetsuits and a high visibility and comfort goggles.   Telling myself what I need to hear as an athlete Boyd Lake with Kyle Coon 2021 Paralympic games Kona Top 10 finishes Helps other athletes   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Oceanside 70.3 Pro Results   Jackson Laundry Surprises and Taylor Knibb Dominates in Oceanside It's always hard to know what to expect at the first long-course race of the North American season—and Ironman 70.3 Oceanside in southern California delivered even more drama than usual this year, with a few breakout performances and a sprint finish.   The drama was all in the men's race—where the unheralded Jackson Laundry took the lead with less than a mile to go and charged hard for a win that looked like a shock even to him.   “It was unbelievable,” he said. “It doesn't really sink in until you're right there and there's no one left to catch you.”   And then behind Laundry, Lionel Sanders and Rudy von Berg sprinted to the line in one of the closest finishes we've ever seen at long-course.     Until that final mile it actually looked like an event that would be locked up by double gold medalist Alistair Brownlee. Out of a large (very large) group on the swim, a bike pack slowly whittled down until at T2 it was Brownlee, Laundry, von Berg, and Ben Kanute. The pace on the run was blistering—and behind them, after losing his nutrition on the bike, Sanders was running even faster.   Ultimately, it became a race of seconds. Laundry and von Berg raced neck and neck, until the Canadian put in a surge for what seemed to be a lock on second. But he didn't stop, he kept going faster and faster—catching Brownlee and putting down a sub-5:00 mile at the end of the 13.1. Behind him, Sanders had caught the suddenly struggling Brownlee and then reached von Berg with just hundreds of meters to go. They sprinted; Sanders outleaned.   It was a 1:10:11 run for Laundry v. a 1:10:55 run for von Berg and a 1:08:29 run for Sanders to come to the line shoulder-to-shoulder and collapse. In fourth, Brownlee slowed and came home with “just” a 1:11:04 run. That's how close the day was.     In the women's race, it was maybe less about the drama and more about a coronation. The 24-year-old Knibb controlled the swim, according to her competitors, clocking the fastest of the day (23:33 in choppy conditions); she got to the front of the bike after a slower transition to put on socks and then had the fastest bike of the day too (2:20:17); and then took out of T2 nearly three minutes in the lead and had only the 4th fastest run of the day (1:17:48) to win handily.   Women's 70.3 Oceanside results Taylor Knibb (US): 4:06:32 Luisa Baptista (BRA): 4:08:45 Holly Lawrence (GBR): 4:09:17 Ashleigh Gentle (AUS): 4:12:21 Jackie Hering (USA): 4:13:46   Men's 70.3 Oceanside results Jackson Laundry (CAN): 3:45:00 Lionel Sanders (CAN): 3:45:33 Rody von Berg (USA): 3:45:33 Alistair Brownlee (GBR): 3:45:55 Ben Kanute (USA): 3:46:32 Full results will be available here.   Netflix and A.S.O. confirm docuseries on 2022 Tour de France Netflix is partnering with A.S.O. to create a documentary series on the Tour de France 2022, with the participation of France Télévisions.   Produced by Quadbox, a joint venture between QUAD and ‘Box to box Films' (Drive to Survive), the series will follow the journey of eight teams taking part in the world's biggest cycling race.   ‘Consisting of eight episodes of 45 minutes, the series will follow as closely as possible all the actors of the Tour de France, from cyclists to team managers to understand the multiple stakes of a race that has become a true international symbol, broadcasted in 190 territories.'   The backstages of eight teams will be unveiled, from the preparation phase to the finish line: AG2R Citroën Team, Alpecin-Fenix, BORA-hansgrohe, EF Education-EasyPost, Groupama-FDJ cycling Team, Ineos Grenadiers, Team Jumbo-Visma and Team Quick-Step Alpha Vinyl.   Filming will run from March to July 2022 for a release on Netflix in the first semester of 2023. In addition, France Télévisions will broadcast a documentary a few days before the start of the Tour de France 2023.   Dolores Emile, Manager, EMEA Unscripted & Doc Series (France) at Netflix, said “We are very proud to unveil new aspects of the emblematic Tour de France. This is a unique opportunity to dive into the stories of its inspiring characters.”   Yann Le Moënner, Managing Director of A.S.O., added “We are proud of this partnership with Netflix, France Télévisions and the Tour de France teams, which will offer fans a unique immersion behind the scenes.   “Through a narrative approach, which is additive to the competition itself, the public will be able to discover how the Tour de France represents the ultimate challenge for the competitors ; in particular in terms of suffering, pushing their limits and team spirit. This project is part of our overall ambition to make our sport more accessible and meet an even wider audience.”   Laurent-Eric Le Lay, Sports Director at France Télévisions, said “As the historic partner and broadcaster of the Tour de France, we are delighted to participate in this project which will allow everyone to experience part of the daily life of champions and teams.   “It is additive to what we do every year during the race and we believe that it will attract an even larger audience to this beautiful event.”     What's New in the 303:   USA Triathlon Announces 2022 Splash & Dash Youth Aquathlon Series Calendar COLORADO SPRINGS, Colo. — USA Triathlon today announced its 2022 Splash & Dash Youth Aquathlon Series, featuring more than 45 swim-run events in cities across the United States this season. Additional events will be added to the calendar as the season progresses.   The series, launched in 2012 with 30 events, is designed to introduce youth athletes between the ages of 7 and 15 to the multisport lifestyle through the unique discipline of aquathlon (swim-run). With a focus on participation and fun, rather than competition, many of the events are not timed.   At all Splash & Dash events, participants ages 7-10 will complete a 100-meter pool swim and an approximate 1-kilometer run, while athletes ages 11-15 will complete a 200m pool swim and an approximate 2k run. All participants will receive a unique, custom finishers' medal and giveaways.   The Splash & Dash Series is a part of USA Triathlon's emphasis on increasing opportunities and access to multisport events and clinics for current and prospective youth multisport athletes. As part of its 2022 Return to Racing Youth Stimulus Package, USA Triathlon is offering free youth event sanctioning, free youth clinic sanctioning, free registration for youth clubs and expansion of the Youth Scholarship Program.     Video of the Week   Khem Suthiwan Garage Talk; Adventurer, Optimist and Lover of Life     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Our interview guests this week are A'nna Roby and Jordan Jones. Jordan is a former pro triathlete and does work for Athlete Blood Test. A'nna Roby has a PhD in Nutrition and is Athlete Blood Test's Chief Researcher.   It's also a huge race weekend with the first 70.3 North America races.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview with A'nna Roby and Jordon Jones about Athlete Blood Test Endurance News The first Ironman 70.3 weekend of 2022 What's new in the 303 There Is Very Little Information Out There For Athletes With Migraine A New Kind of Gravel Bike Festival in Elbert County   Interview - A'nna Roby and Jordon Jones Jordan Jones is from Medford Massachusetts, went to Boston University and currently lives in Steamboat, CO. He is owner of Powder7 Ski shop in Golden, CO. He is a proud father of now 3 children with his latest arrival just two weeks ago.   A'nna Roby earned her PhD at Cornell University and is the Chief Researcher at Athlete Blood Test. PhD, Registered Dietitian Nutritionist, licensed Dietitian, certified Personal Trainer.   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   The race takes place on Saturday 2 April 2022 with the opening 1.9km swim at Oceanside Harbour.   The Pro race will start at 0640 local time. That corresponds to 1440 in the UK, 1540 CET and 0940 Eastern Time.   The race will be broadcast live, with the event the first of 11 IRONMAN 70.3 events to be broadcast in 2022 in a new partnership with Outside TV. You will be able to watch for free via web, mobile or connected TV app.   PRO Men Let's kick off with the triathlon racing return of Alistair Brownlee. Not for the first time in his career, it's been a long road back from injury and surgery for the two-time Olympic Champion.   Lionel Sanders is no stranger to this race – he went 3rd / 1st / 1st / 2nd between 2015 and 2018 – and is on a similar road to Brownlee for the IRONMAN World Championship St George. Whatever happens during the swim and bike, he's expecting this one to come down to the late stages of the run… and is very confident of where his form is at for that final discipline.   Ben Kanute must be a strong contender, having won the last two editions. He has already raced well this year – third at CLASH Miami – and will surely be better here as a result of that. He's already said that Oceanside is an event he is excited for.   Sam Long, the winner in Miami, is on the start list but after his impressive start to the year he is seemingly set to skip this one and fully focus on prep for St. George. Jason West, who finished second in Miami (and was fifth last year), will race however. No thoughts of May 7 for him however.   Opening his season here will be Rudy Von Berg, who we spoke to at length earlier in the year. He also knows the race well, racing fifth in 2018 and second in 2019, and he is rarely far from the podium in any race. If he's in contention in the late stages of the run too, watch out as he typically has an extra gear over the closing kilometres if needed.   Rudy is another athlete not thinking about St George – though he will make his full-distance debut at IRONMAN France later this year.   Add in Sam Appleton, Jackson Laundry, Matt Hanson, Andreas Dreitz, David McNamee, Bart Aernouts and more and you have what will be perhaps the deepest field we will see this side of St George.   PRO Women Just as with the men's race, we have both a stellar cast of talent and an intriguing mix with some athletes looking towards St George and others fully intent on spoiling their plans.   Daniela Ryf has five World Championship titles to her name over this distance, which in years past would make her the odds-on favourite for the win. She took top spot on the podium here in 2019.   Second to Laura Philipp at IRONMAN 70.3 Dubai earlier this month was a strong start to Daniela's year, but not quite enough as yet to think she is back to her absolute brilliant and almost unbeatable best. Will this be another step towards that status? That is one of the most interesting sub-plots of this event.   We will see something new from Taylor Knibb this week – she's got a TT bike! It's not as though her road bike was seemingly holding her back in 2021 to be fair, where she earned a World Championship bronze medal in only her second 70.3 race start, as well as that impressive display at the Collins Cup. Oh, and an Olympic Games silver medal was pretty good too.   Still a youngster in triathlon terms, how will a bit more planning before that first race (and the new bike) impact her performance in 2022?   Just as with the men, we have the defending champion racing here in the shape of Canadian star Paula Findlay. She was in a class of her own on the bike in October, and reflecting back on that hugely impressive PTO 2020 Championship victory in December 2020, she is strong across all three disciplines. At her best, that makes her tough for anyone to beat.   Holly Lawrence (2017) and Heather Jackson (2015 and 2013) add to the previous winners set to race on Saturday, and both have multiple World Championship podium finishes on their records, Lawrence of course taking the IRONMAN 70.3 title in 2016.   Australia's Ashleigh Gentle made seemingly light work of CLASH Miami recently as everyone around her was melting in the baking Florida heat, while Skye Moench was an impressive sixth at the 70.3 World Championship and Jackie Hering was just one place behind her in Utah. They will all add further quality to what should be a fantastic race.   That's far from a complete list of podium contenders either – don't miss it.   You can find the full Pro start list here.   Prize Money: What's on the line? The prize purse on offer this weekend is $50,000 – with each of the winners collecting a $7,500 share of that total   In addition to money, there will be a total of six qualifying slots (three MPRO / three FPRO) for the IRONMAN 70.3 World Championship in St George in late October 2022.   The total funds will be paid eight-deep, as follows:   $7,500 $5,000 $3,750 $3,000 $2,000 $1,500 $1,250 $1,000   IRONMAN 70.3 Texas in Galveston - Beachside Best Race with us at Memorial Hermann IRONMAN 70.3 Texas and experience the best of both worlds, blending together a PR chasers dream course with a beachside bliss atmosphere. Athletes kick off their day with a protected, saltwater swim in the Bay at Moody Gardens, transition to a flat and fast bike course along the Texas Gulf Coast, and cap it off with a spectator-filled run. As athletes race, friends and family can experience the famous local beaches, iconic Moody Gardens, and Pleasure Pier. Beaches, boardwalks, and your personal best await you at Memorial Hermann IRONMAN 70.3 Texas.​     What's New in the 303:   There Is Very Little Information Out There For Athletes With Migraine By Jessica McWhirt   I've been researching for the past several weeks to find information for athletes with Migraine. But not only Migraine, athletes with fatigue and dizziness, and how to train and race while living with a chronic illness or disease.   There are plenty of lists of famous athletes and Olympians who have migraine: Amanda Beard, Steve Kerr, Ian Thorpe, Dwyane Wade. But these articles rarely go into the details of how these athletes manage the sometimes debilitating effects of Migraine. We just know that they have. It's not helpful. The Cleveland Clinic says, “an exertional headache occurs when an activity causes veins and arteries to expand to allow more blood flow. That expansion and increased blood pressure create pressure in the skull, which causes the pain.”   Without further ado, here are some recommendations by sites, my commentary on it, and some things I do in a vain attempt to reduce the severity of the exercise-induced headaches I get after hard efforts, long efforts, or races   WHAT MIGRAINE CANADA SUGGESTS When I actually found an article with tips for athletes with Migraine, I've either been doing the suggestion already, I won't do it, or it isn't even applicable. Migraine Canada suggests the following:   Stick to a schedule Eat and sleep at regular times Exercise regularly Eat a healthy diet Find factors that are triggering the Migraine (light sensitivity = wear sunglasses; noise sensitivity = wear earplugs) What I do While these all make sense for even someone who doesn't have Migraine, what happens if you already have a daily headache and strenuous exercise makes it worse? Because I do. What if exercise, is in fact, the trigger? Because it is for me. And when you are sticking to a schedule, eating regularly and healthily, and getting enough sleep, then what? Yes, I do these things.   I regularly go to bed around 9:00 PM and wake up around 5:30 AM. Lately, I've been trying to eat 6 small meals every 2-3 hours throughout the day. Before that, I'd eat 3 meals every 4ish hours. “Exercising regularly” varies between people, but I workout 6 days per week and one day is reserved for rest and yoga. I try to make sure my diet consists mostly of whole, real foods. So, food that doesn't have a ton of weird ingredients listed or if you left it outside the fridge for too long, it'll go bad.   If you also do all these things, and you still have headaches, there are more things to try, so keep reading.   WHAT NEW YORK HEADACHE CENTER SAYS Another article (I emailed them about the misspelled title already) differentiates between exertional headaches and effort-induced headaches. Exertional headaches are caused by lifting, pushing, or pulling. They list sex, coughing, sneezing, or straining to shit as some of the triggers for an exertional headache.   Effort-induced headaches are caused by aerobic activities like running, swimming, cycling, etc. They think that if you're dehydrated, hypoglycemic, or overheated, this can result in an effort-induced headache. The authors also believe if you're low in Magnesium then this would also contribute to effort-induced headaches. Their recommendations were:   To take an NSAID an hour prior to the activity Get a prescription for Indomethacin Do a proper warm-up and cool-down What I do While taking an NSAID every once in a while won't cause much harm, taking one every time before a strenuous workout will actually cause a rebound headache. This is when you essentially become dependent on the NSAID. When the pain-relieving effects wear off, you take another one and another one and another one.     A New Kind of Gravel Bike Festival in Elbert County If you love biking, particularly on quiet gravel roads and dirt trails maybe combine it with a family oriented camping event complete with music, food, beer, the Mad Gravel on Memorial Day weekend might be for you. Rattler Racing will host the second annual Mad Gravel race at the picturesque Peaceful Valley Scout Ranch in Elbert County, Colorado on Saturday, May 28th, Sunday, May 29th and Monday, May 30th, 2022.  Mad Gravel is now a full-on 3-day weekend event with a little something for everyone.   Saturday will be a fast and furious circuit race within the boundaries of the Peaceful Valley Scout Ranch. Runners also get to enjoy most of the same course on a 5K trail course before the cyclists take off. Look for some great winding gravel roads, double track, and a mix of twisty single-track sections. Sunday is the biggie. Racers and riders have the option to pick one of three epic routes along the eastern Colorado slope. Monday including a sweet mountain bike course highlighting the great trails within the ranch. Participants will get to take in amazing views of Colorado's high 14'ers, and enjoy an optimum vantage point of the entire front range.  All three days of Mad Gravel are fully supported with multiple aid stations.   Mad Gravel 2022 has been through many iterations. There aren't many gravel events where you get to try your hand at a circuit race the day before the big event. Says race director Dave Muscianisi, “In scouting out our mountain bike course last November, we thought portions of that course would be perfect for a gravel circuit. And with a circuit race already set up, how about starting the weekend with a trail run? And, since we have 3 days to work with, let's get the MGXC mountain bike race going on Monday. Why? Because we can.”     Video of the Week Lance Armstrong Passed In Last Second of Ironman Texas 70.3       Upcoming Guests   Andy Potts and Daniel Brienza of APRacing   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Our interview this week is with Chris Schwenker. Chris is a Physical Therapist, Zwift expert and founder of The Zommuniqué - A virtual cycling and fitness blog and community created to enhance the experience by exploring topics of interest related to cycling.     Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Feature Interview with Chris Schwenker Endurance News Ten Swimming Myths Debunked and Revisited What's new in the 303 Fountain Colorado, Bike Racing meets the Plains XTERRA USA Championship Rotates to Colorado Tech Corner FORM Goggles   Interview - Chris Schwenker Semi-retired as owner and director of his private Orthopedic Physical Therapy practice after over 20 years, Chris is blessed with the freedom to pursue his passion for virtual cycling and writing. On a continual quest to give back to his bike for all the rewarding experiences and relationships it has provided him, he created a non-profit.  Take part in Chris' ride across America to fund raise -  https://thezommunique.com/2022/03/23/the-dirt-dad-fundo-across-america/   With The Communique Chris is committed to helping others with his bike. His gain cave is located on the North Fork of Long Island, where he lives with his beautiful wife and is proud of his two college student children.   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Ten Swimming Myths Debunked and Revisited Years ago, I wrote an article debunking 10 of the most common myths I know of in the sport of swimming. Today, I want to revisit those myths (some are still prevalent) with my thoughts about them in 2019.    Myth #1  To go faster in swimming one must push out the back of the arm pull Depending on where the swimmer puts the emphasis on the pull and how energetic the two parts of the body rotation are, the peak force of the pull can occur in the front quadrant, just in front of the shoulder, back quadrant behind the shoulder or at the end of the pull, pushing out the back. Swimmers can definitely increase their distance per stroke (DPS) by pushing longer and harder out the back, but it comes at a cost by slowing the stroke rate (SR). The relationship between DPS and SR is crucial. The multiple of both determines a swimmer's speed. Pushing out the back may increase a swimmer's speed (particularly in events longer than 50 meters), so long as the SR doesn't slow too much. Thanks to Pressure Meter technology, I have learned that the peak force during the propulsion phase of the pulling arm occurs at different points, depending on the technique of the swimmer. The peak force of the pulling arm is profoundly influenced by the coupling motions, as well as the strength of the arms. The coupling motion of body rotation occurs at two different times separated by about 2/10 of a second. The peak shoulder rotation velocity occurs first, as the recovering hand enters the water, and the peak hip rotation velocity occurs later, as the pulling hand finishes the pull and exits the water.   What's New in the 303:   Fountain Colorado, Bike Racing meets the Plains   As populations and traffic grow along the Colorado Front Range, putting on road bike races has become increasingly difficult. Barry Lee and Sanitas Sports have turned some of their attention south towards Colorado Springs and the Eastern Plains. About a dozen or so miles east of the town of Fountain, about halfway between Colorado Springs and Pueblo, at the county school serving kids from all over El Paso County, the GROOVE Fountain Bike Festival was born in 2021.   Now in its second year Kirk Hanna Park serves as headquarters, parking and warm up space for the two day event. Hopefully in the future there will be some live music and possibly camping options and said Race Director Barry Lee, “maybe even combining a weekend with a gravel / community festival such as Hanover days with the popular tractor pulls. Memories of my roots where I went to these as a kid in central Texas.”   With quiet roads, rolling hills and majestic views of Pikes Peak and the distant Sangre de Cristo mountains, riders tackled a time trial on Saturday and road race on Sunday.   Said Barry, “a couple of years ago Donna and local Rocky Mountain Tri club members took me out there to train on a 40 mile loop.  I always find myself looking for routes to offer a selective, mixed rolling terrain that suit a more all around type rider and this area has perfect roads for that.”   With infinite views from every direction, 303 Ambassador Sasha Underwood echoed Barry's vision and said, “they changed the course slightly this year, for the better in my opinion! In the middle the course, they put us on a mile or so stretch of dirt and I loved it! It was a perfect dirt road and was just the novelty I needed for a change of pace, challenge and scenery.” She continues, “The volunteers were awesome, the course, competitive but inclusive atmosphere, especially amongst riders. The group I was in included Collegiate Woman A and B, Cat 3, 4 and 5. We were a chatty bunch this year during the first half and there were a lot of first-time and second-time racers in the group.”   XTERRA USA Championship Rotates to Colorado The 21st annual XTERRA USA Championship off-road triathlon will be held in conjunction with the new family-friendly and community focused weekend of events in Avon, Colorado on July 15-17, 2022.   It's the first-time XTERRA has hosted its national championship in the Colorado Rockies, following 12 seasons at Snowbasin Resort in Utah (2009-2021) and eight years in Incline Village, Nevada (2001-2008).   There will be $25,000 in prize money awarded equally to the top 10 elite men and women, plus XTERRA USA Championship crowns to age group division winners along with 51 qualifying spots into the 2022 XTERRA World Championship to be held in Trentino, Italy on October 1.   FORM Goggles Experience Two athletes I coach started using FORM goggles and recommended them to me. I picked up a pair and they are really helpful when you are doing a workout. What they are How they help What they cost Overall assessment   Upcoming Guests   3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7 Andy Potts and Daniel Brienza of APRacing Chris Schwenk about cycling and Zwift and his intimate knowledge of it and I think it would fun to share his love of indoor cycling, but also outdoors and his upcoming trip across the US.   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Welcome to Episode #328 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Sam Long and Ashleigh Gentle take the W and Challenge Miami No winners at Barlay's Marathons Chris Froome says data has made pro cycling more competitive and more dangerous What's new in the 303 Long, Knibb, Snyder, McDowell–Coloradan's Named Triathletes of the Year     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Challenge Miami Results   No Finishers at 2022 Barkley Marathons Barkley wins again. For the fifth year in a row, no one could best the infamously rugged course in trail's quirkiest event.For the fifth year in a row, there were no finishers at the infamous Barkley Marathons. An incredibly deep field was lined up to face the beast. This included a mix of Barkley veterans like Courtney Dauwalter, and 2017 and 15th-person ever Barkley finisher John Kelly and strong Barkley virgins like Big's Backyard record holder Harvey Lewis, 2017 Big's champion Guillaume Calmettes, and Appalachian Trail FKT holder and Belgian dentist Karel Sabbe.   Other runners like Amelia Boone, Gary Robbins, and Johan Steene were originally slated for the 2022 race, but dropped out due to injuries, moving on, and testing positive at the airport, respectively.  The 2022 edition was particularly heavy on international runners after the cancellation of the 2020 edition and pandemic-related travel restrictions for the 2021 race.   For the 2022 race, Barkley creator Gary “Lazarus Lake” Cantrell threw one of the biggest curveballs in race history, holding the event three weeks ahead of when it normally runs around April 1. Additionally, he held the race in the middle of the week with the race starting on Tuesday, March 8.   There were concerns that the earlier time slot could create more difficult weather challenges, but when the conch was blown at 5:54 a.m. on Tuesday, relatively average Barkley conditions awaited. The race started cold but warmed up a lot during the day. Runners seemed to favor this, with a total of 30 out of 38 runners completing the first loop and starting a second. This was a Barkley record.   However, when night fell on day one, so did freezing rain. This was reminiscent of the 2019 race when rain took out most of the field overnight.   As a result, only five were able to start a Fun Run loop, which is three loops. This group included Sabbe, Kelly, British runner Jasmin Paris, New Zealander Greig Hamilton, and Danish runner Thomas Dunkerbeck. Paris is the first woman in a decade to complete a Fun Run.   Of these five, Sabbe, Kelly, and Hamilton were able to finish three loops with time to start the fourth loop. Sabbe came in first from loop three in 32:21:49 and left just under 20 minutes later. Hamilton returned to camp in 34:20:39 and left for loop four with daylight 34 minutes later.     Chris Froome says data has made pro cycling more competitive and more dangerous Chris Froome believes the depth and breadth of data in professional cycling has raised the bar in terms of the overall standard of performance but also made the sport more dangerous.   The four-time Tour de France winner started his career back in 2008 and is now in his 15th season as a professional. In that time, he says the sport has changed beyond recognition.   "Across the board we've seen a huge raise of the bar in terms of the general level of performance in professional cycling," Froome said in a sponsor video for Quad Lock.   The main driver of that change has been, according to Froome, the rise of power meters, which measure the force being pushed through the pedals and can help riders judge their efforts. Whereas riders in the past may have raced or trained on feel, Froome noted that performances are now more dictated by numbers.   Froome himself was known in his pomp for carefully measuring his efforts and not being afraid to drop briefly rather than risk going into the red, but he claimed that even in the last few years, the advances in power and other performance-related data have changed the game for professional cyclists generally.   "There are quite a few different technologies that have played a massive part in shaping the sport in this last 10 to 15 years. First and foremost, the amount of data available through power meters and the collection and correlation of all that data means that performances now are lot more guided," Froome said.   "In the past, power meters been a round for a while but no one really understood how to train with them or what the data really meant. Now we've just got so much data, from the guys who are winning the biggest races in the world, and that data helps forms the basis of all the training plans and all the preparations that lead to racing.   “Everyone has structured training now. Very seldom do you come across someone who just gets on their bike and rides. Everyone's got a plan, a coach, a structure to follow, which has been a big change compared to 15 years a go.”   Dangers As well as making the sport more competitive, Froome also pointed out a drawback to the datafication of professional cycling. Having recently held forth on safety issues relating to time trial bikes and gravel roads, the 36-year-old suggested that new technology is making the sport more dangerous.   Froome referred chiefly to modern mapping technology in making the point that every rider knows exactly what to expect from the route of any given race. Directors can study race roads in minute detail, and they feed that information to the riders in real time.   "We've just got this abundance of data coming through to us about conditions for the road coming up, so everyone knows what to expect and you get this huge fight for position," Froome said.   "It's mental. Someone says to you, ‘right guys, you're going through this really narrow dangerous little village coming up, the road's really tiny and there's small bridge with a corner straight after', and we actually go faster, because you want to be the ones to get there first. If you're at the back, you're going to be stuck in this backlog trying to get through the pinch point. It's probably the only sport where someone tells you there's danger up ahead and the pace lifts. It's mental.   “I think racing has, as a result of that, become more dangerous. Through having more data it's basically made the race more dangerous. Previously we wouldn't have known necessarily that each pinch point was there and there wouldn't have been this massive scurry for position. We'd have just got there and all been more relaxed and got through it with no issues. But that's changed quite a bit.”   Froome has yet to race in 2022 after suffering a knee injury over the winter, but is back in full training and expecting to make his season debut this month.     What's New in the 303:   Long, Knibb, Snyder, McDowell–Coloradan's Named Triathletes of the Year Olympic and Paralympic Medalists Headline 2021 Elite Triathletes and Elite Paratriathletes of the YearUsa COLORADO SPRINGS, Colo. /ENDURANCE SPORTSWIRE/ – USA Triathlon announced its 2021 Elite, Under-23, Rookie and Junior Triathletes of the Year, as well as its Elite Paratriathletes and Paratriathlon Development Athletes of the Year, both presented by Wahoo Fitness.   Katie Zaferes (Cary, N.C.) was named the Women's Olympic/World Triathlon Triathlete of the Year for the fourth time, and Kevin McDowell (Colorado Springs, Colo.) earned his first-ever Men's Olympic/World Triathlon Triathlete of the Year honors. Kendall Gretsch (Downers Grove, Ill.) and Brad Snyder (Baltimore, Md.), along with his guide Greg Billington (Poway, Calif.), were named 2021 Elite Paratriathletes of the Year   Zaferes, 32, won bronze at the Olympic Games Tokyo 2020, becoming the third U.S. woman to win an Olympic medal, joining Gwen Jorgensen (gold, 2016 Rio) and Susan Williams (bronze, 2004 Athens). Zaferes then led off Team USA as the first leg in the Olympic debut of the Mixed Relay event, helping the team earn silver, and her second Olympic medal in Tokyo.   Zaferes capped her season on the draft-legal World Triathlon Championship Series circuit by placing fourth at the World Triathlon Championship Finals. She also finished third overall in the Super League Triathlon Championship Series.   “I am very honored to receive this award considering how many of the USA women had great achievements last year,” Zaferes said. “It's extra special for me because this year was so challenging. I'm proud of being able to regroup and refocus with the assistance of the team of people that surrounds me in order to achieve one of my biggest goals, which was to win a medal at the Olympics.”   McDowell, 29, made his Olympic debut in Tokyo and showed his Mixed Relay prowess as Team USA's second leg in the race that features four athletes (two male, two female) who each complete a super-sprint triathlon in the order of female-male-female-male. He recorded the fastest split of the U.S. team that earned the silver medal. In the men's individual race, McDowell placed sixth, the highest-ever finish for a U.S. male triathlete at the Olympic Games.   “It's a huge honor to receive this award after so many great performances on the U.S. men's side, which has been really exciting. This wouldn't have been possible without the entire team behind me, my family, coach Nate Wilson, physio/medical, friends, community, and USA Triathlon,” McDowell said. “It truly takes a village to do what we do and perform at the highest level. I'm thankful for the one I've got.”   Video of the Week   CLASH Endurance Miami 2022: Finish Line Interviews       Upcoming Guests   3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7 Andy Potts and Daniel Brienza of APRacing Chris Schwenk about cycling and Zwift and his intimate knowledge of it and I think it would fun to share his love of indoor cycling, but also outdoors and his upcoming trip across the US.   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Welcome to Episode #327 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Nutrition is a critical part of triathlon success. Join former U.S. Olympic Dietitian Bob Seebohar and pro triathletes Lauren Brandon and Dede Griesbauer for an in-depth discussion about how to most effectively fuel for triathlon. Presented by UCAN. When: 8 PM EST on Tuesday, March 15 How to Watch: Register with this link to the LIVE event. You'll also receive a recording if you can't join live.   Featured Guests:   Bob Seebohar, Former U.S. Olympic Sports Dietitian Lauren Brandon, Pro Triathlete Dede Griesbauer, Pro Triathlete, Ultraman Record Holder What to Expect:   Get a framework for how to approach your nutrition in training and racing Learn how different fuel sources impact your energy levels Hear real-world experiences from athletes who have put UCAN to the test in all types of situations   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Couples Championship Challenge Family Partner with RemoteRacing What's new in the 303 Nordic Skiing: The “Other” Sport That Cyclists Love     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Challenge Family Partner with RemoteRacing If you can't get to the race, let the race come to you – that's the philosophy behind the new multi-year partnership between Challenge Family and RemoteRacing announced today, extending racing and training opportunities for athletes around the world. /ENDURANCE SPORTSWIRE/ – The partnership will allow athletes anywhere in the world to compete against those racing at Challenge Taiwan, The Championship, DATEV Challenge Roth powered by hep, and Challenge Almere-Amsterdam as though they were there with them.   RemoteRacing creates a fair and level playing field for remote athletes with its advanced RaceX simulation technology that localises results to each onsite race. Finish times for all athletes are as if everyone was competing on the same course, in the same conditions, on the same day. Also provided are “equalized” results accounting for both age and gender.   During a Race Window that coincides with the physical event, remote athletes can swim, bike and run from their own locations, either inside or outside, before their results are normalised based on their remote environment and terrain to simulate onsite race outcomes. All bike courses are available on ROUVY to further enhance the athlete experience.   “RemoteRacing adds a new dimension to triathlon, allowing athletes to take part in our largest events, regardless of where they live and train,” said Jort Vlam, CEO of Challenge Family. “Their race can either be competitive, allowing them to benchmark their performance in a race scenario or a solid training session or even just a hit out with a group of friends. RemoteRacing's technology allows us to once again further enhance our athlete experience, providing innovative options in a world that currently is not making international travel to bucket list races easy!”   “We're very excited to partner with Challenge Family to bring competitive racing to athletes' hometowns,” says Jeff Booher, CEO of Predictive Fitness. “It's not always possible to travel to events like Challenge's iconic races due to work, finances, and family commitments. RemoteRacing is here to complement athletes' onsite racing schedules with engaging remote experiences on a fair and level playing field with meaningful results.”   The dates for Challenge Family RemoteRaces are as follows:   Challenge Taiwan Remote: 21-24 April 2022 The Remote Championship: 19-22 May DATEV Challenge Roth Remote: 30 June – 3 July Challenge Almere-Amsterdam Remote: 8-11 September   Athletes must complete all three legs within the Race Window and activities must be done in swim-bike-run order.     Couples Championship Coverage and Results 13 Couple Teams and 1 Relay Team   The format is a relay of partner 1 doing a complete sprint distance of swim, bike run and then returning to the swim start to tag their partner to race the second sprit distance race. Couples decide which of the pair races first and which second. It creates an interesting dynamic with 2nd swimmers not having a draft benefit and swam alone.   Relay team did two rounds of with each racing their leg twice: Swim - Brook Bennet 3x Olympic Gold medalist Bike - Phil Gaimon USA Cycling Hillclimb National Championship (2017) Run - Gwen Jorgenson Olympic Gold medalist     What's New in the 303:   Nordic Skiing: The “Other” Sport That Cyclists Love By Kate Agathon, Campus Cycles   For many cyclists, nordic skiing is their “other” sport; the off-season sport that helps them to prepare for cycling season.   This week, we take a closer look at cyclists who change it up in the winter months and exchange the two wheels for a pair of skinny skis.   In addition to similar physical and mental health benefits, nordic skiing and cycling share several parallels. For example, like cycling, nordic skiing appeals to a diverse audience for a variety of reasons. While some have done it for several years, for others it is a recent discovery.   From multi-sport athletes such as Rebecca Furuta and 303 Ambassador Sasha Underwood who enjoy the challenge and thrill of competition, to recreational nordic skiers Paul Gallaher and Sylvia Bailey, nordic skiing offers something for cyclists of all ages and abilities.   You don't have to ride your indoor trainer to stay in cycling shape during the winter months. Instead, consider cross training and doing an entirely different sport altogether.   Cross training builds core stability, power, improves cardio, and strength. One of the best winter sports for cyclists to do is nordic skiing; just ask pro cyclists- past and present.   An avid nordic skier, cycling legend Greg LeMond once claimed,”If you ski hard and then get on the trainer two to three times per week for an hour each time, you'll retain much of your cycling fitness in the winter.”   Both LeMond and Jumbo-Visma's Sepp Kuss (who recently placed second in a 10 km nordic skiing race in Sant Julià de Lòria, Andorra) were both recreational skiers prior to becoming pro cyclist   The Solar-Powered Human Rebecca Furuta, a cyclist with Team Novo Nordisk, attributes a large part of her long cycling career to being a multi-sport athlete.   “I'm lucky that my team is just as eager to promote my running, nordic skiing, and other outdoor activities as they are to raise my profile on the bike,” she said.   While most of her athletic career has been spent cycling, she is quick to point out that, “…in truth, I'm really just a solar-powered human.”   Nature makes the best gym. Said Furuta, “We live in a beautiful state with a great climate and endless access to outdoor recreation. I can't be happy sitting on a trainer, spinning circles to nowhere. I need to be outside, in the world, with all the experiences it brings,” she explained.   Earlier this winter, she and two other cyclist friends decided to compete in a nordic ski race. It turned out to be a brand new, fun-packed adventure. She's been signing up for races ever since.   “Competition always appeals to me and keeps me motivated to train hard and measure improvements over time. It's always good to find new opportunities to challenge myself, and I'm glad I am surrounded by people who push me in that direction,” she finished   For Paul Gallaher, one of the main reasons he is a recreational nordic skier is for the sport's well documented physical benefits; particularly for improving his cardiovascular fitness. “Nordic skiing helps my overall cardiovascular training by increasing my cardiac output and oxygen carrying capacity,” he explained.   “Although climbs are much slower than cycling, I am still able to get my heart rate into the same zone as I would if were I doing a hill climb on my bike,” Gallaher added. A nurse by trade (it's his second career) in Colorado's ski country, Gallaher extols the benefits of nordic skiing; especially for cyclists.   He said that he appreciates nordic skiing for helping to improve balance, muscle strength, and endurance. “Nordic skiing is incredibly effective because it uses a large percentage of muscle mass. Additionally, its low-impact nature reduces impact loading on joints,” he stated.   Gallaher was first introduced to nordic skiing during the late 1980s when he was in college, but he had only recently picked it up again last year while enjoying semi-retirement. During his time as an Air Force navigator, Gallaher didn't always live in places where conditions were ideal to ski (think Florida). Even in Alaska, he could only ski during his lunch break if he wanted to ski in daylight.   Said Gallaher, “Thankfully, nordic skiing came back to me last year pretty quickly. I'm grateful to have the opportunity to do this on a regular basis.”   Sylvia Bailey discovered skate skiing in 2019 and has loved it ever since. “Nordic skiing is a fantastic way to enjoy the beauty and serenity of the mountains while getting a great workout,” she maintained.   For an active person who finds solace and spiritual renewal in the mountains, nordic skiing offers the escape she needs. Additionally, nordic skiing gives her a mental and physical break from the bike. Interestingly, there was a time when she hated winter, she explained, due to its weather making it very difficult to ride her bike outdoors on a regular basis.   She later realized that nordic skiing was one of the few outdoor recreational activities that she'd be able to enjoy during winter. “In 2019 I tried skate skiing for the first time and fell in love with it. Even though I was only able to skate ski a few times that year, I was hooked and the following season I bought my own equipment and went at least once a week,” Bailey said.   During Winter 2019/20, she was on a roll with skate skiing (she had gone a dozen or more times), when it came to an abrupt halt on March 15, 2020, when the global pandemic caused ski areas to cease operations.   Fast forward to 2022, and unfortunately, due to recent surgery, she's only been able to skate ski a few times this season. However, she remains hopeful that the snow will last into April when she can participate again and find quiet moments of renewal and appreciation for her natural surroundings.   An avid mountain biker, 303 Ambassador Sasha Underwood lives for mountain time (the recreational activities, not the time zone).   “I primarily mountain bike and I love being outside in the mountains! So when there isn't dry dirt to ride on, nordic skiing allows me to still get my mountain play time in,” she enthused.   In addition to nourishing her wanderlust, there are practical reasons too.   For a mountain bikers where balance is a key skill, there are other direct benefits of nordic skiing. Specifically, increasing a kinesthetic sense (body's ability to perceive location in space), and improving visual acuity (ability to distinguish shapes and details at a given distance).   Underwood added, “The benefit of keeping up my cardio endurance and core/ leg strength is a great bonus.” A cyclist for 13 years, she began skate skiing about six years ago when a friend introduced her to the sport of summer biathlon (mountain biking and shooting rifles).   Hooked on biathlon, Underwood decided to enter winter biathlons (skiing and shooting) and quickly picked up skate skiing.   Whether nordic skiing or mountain biking, be assured that this mountain maiden always picks up when the mountains call.   Where can I nordic ski?   While there are some non-resort places to nordic ski, most nordic skiers recreate or train at designated nordic centers; many of which are found in Summit County, Grand County (Snow Mountain Ranch, Devils Thumb, Grand Lake)  or at Eldora near Boulder.   The Facebook group, Summit Society of Cross Country Skiers (SSXCS) is a resource that provides an engaging community and intel about places to ski.   Upcoming Guests   3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Our guest this week Larry Grossman is an Event Announcer calling Cyclocross and other cycling events. I'm curious to know how he got into announcing events, what other events he does and more. Bill how are you and what are you hoping to learn from Larry?   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Round 3 David Warden 8020 Endurance Sport Trivia and Larry Grossman Event Announcer Endurance News Ukrainian cycling coach and father of recent national champion killed in war Fitbit Recalls Fitbit Ionic Smartwatches due to burn hazard, offers refund. What's new in the 303 My New Old Bike, Do You Really Need a New Bike? Sweat testing results as a key piece of my race plan; why getting it right is so important to me   8020 Endurance Sports Trivia Last week was the second of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. In Round 1 Bill Garrels got out to a strong lead with getting 2 of the 3 questions correct and set the bar with 2 points. In Round 2 Hippie got 1 point. In round three David Warden will ask me three questions with multiple choice answers. I need 3 points to take the lead. With that, let's get into round 3.   Thanks David Warden 8020 Endurance.   Feature Interview: Larry Grossman Larry Grossman is a Professional Event Announcer and lover of all things sports and outdoors, Larry Grossman I did some stalking on Facebook and I found this quote on his page - "It's not just a race, it's an event, with as many great stories as there are participants....."   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Ukrainian cycling coach and father of recent national champion killed in war. The Russian invasion in Ukraine has claimed the life of Alexander Kuly, one of the country's national cycling coaches, who was also the father of 2019 National Road Race Championships Andriy Kulyk. Cycling Weekly   Fitbit Recalls Fitbit Ionic Smartwatches due to burn hazard, offers refund. Fitbit has announced a recall of their older Ionic GPS smartwatch, due to situations where the battery can overheat and cause burn injuries. DC Rainmaker.   What's New in the 303:   My New Old Bike, Do You Really Need a New Bike? And there it was, my old Madone happily sitting on on my Saris smart trainer just begging for attention. I thought, “why not fix this one up, take the wheels off my never ridden triathlon bike and use that?”  (My original Ultregra wheels needed replacing).   I knew it needed some love, some parts and a few tweaks, so I wondered if my top notch, service course bike mechanic friend Andy could fix it up. I told him just use the minimum parts and get it rideable for my 285 mile trip and then I would still consider a new road bike. Now I won't for a long time hopefully thanks to him.   He wanted no part of “sort of fixing it up.” He is a perfectionist and insisted we do it right; take everything off the frame, repack and replace bearings, all new drive train, shifters, cranks, cables, etc etc… He scrounged for good used parts, even parts off a bike a friend gave him to use “for a good home” after she was hit by a motorist and needed a new bike.   I felt like the kids in Chitty Chitty Bang Bang watching their dad dismantle part of the house to bring back the old race car saved from the scrap heap. Andy would call or text almost daily with some tantalizing update or request approval to spend just a little more for this or that.   My Madone was pretty special to me as it replaced another Madone broken when a driver hit me riding down Lookout. Luckily my body prevailed much better than my bike. Fast forward 40,000 miles and the need to replace the wheels and a tiny crack in the frame expertly fixed by Broken Carbon in Boulder when I decided I couldn't pass up the opportunity to buy a discounted R5. Hindsight 20/20, still not a bad decision, but this one was better.   Trek seems to be in love with the combination of letters that name their road bikes; Madone, Domane and Emonda. So I will affectionately rename my Madone to “Nomad”e with an E. Like a nomad, my bike is on the move again. Andy put two pages of parts, materials and tremendous time to get it rolling again. But it rides so well!   Andy is my friend and wanted to help, but he also believes in repurposing and sustainability and put a lot of love into this project. With the insurance money I could've easily bought a very nice new road bike, but why? Sure the new 12 speed Dura-Ace is nice. I guess disc brakes are good, although I'm not a 100% on them, but I did toy with the idea of one bike and two sets of wheels; road and gravel.  But the heart of the bike, the frame, hasn't really changed much in the last decade—at least in process.   I picked up my bike two days before I left and because of snow I couldn't test it. I packed it and off I went. Simply put. It was serendipitous. To feel the love of biking again on a trusted and reliable bike with so many conquered mountains and stories lived; to be on it once again thanks to a friend next to the ocean on my way to Key West on a new adventure with new friends felt amazingly sublime.   The moment I hit the road keeping up with Dave and Deiter, pushing kind of hard to meet the others, I felt so good about this decision. Like, so proud to have kept this bike alive. And if felt better than ever. Tight, responsive, comfortable and the Zipp wheels with the bearings completely re-lubricated rolled so nice. It literally felt like a brand new bike and at a fraction of the cost. Now there is a new bike out there for someone else and I made less impact on the environment.   In light of feeling bike burnout last fall with not such great health over the winter, I have never felt so grateful to be on a bike. As I stared in the calming surf washing ashore, the sound of the water retreating across the sand back to the ocean reminded me of the whirring of the wheels on smooth Florida pavement in the heart of the Everglades.   Rich - I think we need a Part 3 - "When there's nothing to salvage and you decide to go new!".  Here's the process I'm going through and the bike that Andy is building for me. $5K budget Riding style is 99.99% road and climbing Priorities high quality frame, bottom bracket, drive train, fast wheels and disc brakes. Di2, carbon wheels and carbon bars would be great, but assumed out of my budget. To make sure were looking at the right frames we did a measurement at his house. Height, arm span, inseam, shoulder width, etc. Got to hold the wheels manufacturing bottom bracket and get a feel for the bar width. Frame - Argon 18 Gallium Bottom Bracket - Wheels Manufacturing Groupo - Shimano Ultegra Brakes - disk Bars - FSA Alloy Wheels - Ksyrium SL Disc   Shout out to last week's guests Dina Griffin (nutrition mechanic) and Bob Seebohar (enrg performance) and their expertise on my ongoing pursuit of trying to figure out endurance nutrition. Used the PH sodium test system which uses medical grade equipment They used electrodes to stimulate sweating on my forearm then applied a disc with a vacuum tube that inducted the sweat That sweat was then injected into the machine that spit out my sodium concentration per liter 594mg of sodium per litre of sweat. A low salt sweater. Now I have a crucial part of the equation for understanding my approximate net sodium and fluid losses.     I've always struggled with my nutrition and hydration in long course races. After years of trying to figure out a formula that works for me. A couple of years ago I thought I finally figured it out, having one of the best 70.3 races ever. Last year at Boulder 70.3 I found myself struggling to gulp down my sports drink on the bike and felt like I was behind on my hydration. By mile 7 on the run, I was starting to feel nauseous and only found relief in slowing down. With a little more than a mile to go I found myself with dry heaves and fellow athletes offering everything from well wishes to Rolaids (thanks, Guy Sigley). I felt trashed at the finish line with continuing bouts of dry heaves. That was how I ended my last long course race.   In five weeks I'll be on the start line of IRONMAN 70.3 Galveston. I want this race to go perfectly and avoid the hydration mistakes of the past. I also decided to write this article because I don't want anyone else to have races like that. We all train too hard and sacrifice too much to have race day go sideways.   Committed to getting my hydration right at Galveston 70.3, I have been regularly testing my sweat rate in my cycling and running workouts. At 34-38oz (33oz = 1 liter). per hour   - more on that later. I also wanted to make sure I knew how much sodium I lose per liter of sweat. Wanting to  don't want to find myself My training has been consistent and even my long rides and runs feel great  Fast forward this coming April will be my next race at that distance.     Upcoming Guests   3/10: TO and Rinny about the Couples Championship 3/25: A'nna Sewall of Athlete Blood Test and Jordan Jones of Powder7   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have double-feature. First we have round two of our Sports Trivia competition hosted by David Warden of 80/20 Endurance and Bill Garrels of the Mental Healthlete podcast. Plus, if you are still trying to nail your race hydration, we have an educational interview with Bob Seebohar and Dina Griffin to talk about the sweat rate and sodium testing process. We are going to take you through how to perform a sweat rate test and why you want to know your sodium concentration. It can make a huge difference in race performance and enjoyment!   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Round 2 David Warden 8020 Endurance Sport Trivia and Sweat Testing with Bob Seebohar and Dina Griffin Endurance News Multiple riders in a gravel race in Bakersfield charged by a bull What's new in the 303 Rising From the Ashes by Andy Schmit Video of the Week Exercise Can Build Up Your Brain   8020 Endurance Sports Trivia Last week was the first of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. Round 1 last week Bill Garrels got out to a strong lead with getting 2 of the 3 questions right. This week we have Round 2 with Hippie as the contestant. David Warden will ask him three questions with multiple choice answers. Bill / Hippie will have to pick the correct answer to get a point. He needs 3 points to take the lead. With that, let's get into round 2.   Thanks David Warden 8020 Endurance.   Feature Interview: Sweat Test Bob Seebohar is a Board Certified Specialist in Sports Dietetics, has served as a Sport Dietitian for the US Olympic Committee and the 2008 US Olympic Team. Currently, Bob owns eNRG Performance and is the consulting Sport Dietitian for the University of Denver Athletic Department.   Nutrition Mechanic, Dina Griffin is a Board Certified Specialist in Sports Dietetics among many other certifications is a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  She's also an avid reader and is great at helping clients with training nutrition strategies.    This dynamic duo also has their own podcast - https://insidesportsnutrition.com/     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Exercise Can Build Up Your Brain. Air Pollution May Negate Those Benefits. People who worked out in even moderately polluted air did not show the kinds of brain improvements tied to a lower risk of dementia. As a Times subscriber, you now get 10 gift articles to share each month. Anyone can read them, even if they're not a Times subscriber.   Sign up for the Well newsletter, for Times subscribers only.  Essential news on health, fitness and nutrition, from Tara Parker-Pope. Get it in your inbox. Work out in polluted air and you may miss out on some of the brain benefits of exercise, according to two, large-scale new studies of exercise, air quality and brain health. The studies, which involved tens of thousands of British men and women, found that, most of the time, people who ran and rode vigorously had larger brain volumes and lower risks for dementia than their less active peers. But if people exercised in areas with even moderate levels of air pollution, the expected brain improvements from exercise almost disappeared.   The new studies raise questions about how to balance the undeniable health gains of working out with the downsides of breathing in bad air and underscore that our environment can change what exercise does — and does not do — for our bodies.   A large body of evidence demonstrates that, on the whole, exercise bulks up our brains. In studies, active people generally sport more gray matter in many parts of their brains than sedentary people. Gray matter is made up of the brain's essential, working neurons. Fit people also tend to have healthier white matter, meaning the cells that support and connect neurons. White matter often frays with age, shrinking and developing Swiss-cheese-like lesions even in healthy adults. But fit people's white matter shows fewer and smaller lesions.   Partially as a consequence of these brain changes, exercise is strongly linked with lower risks for dementia and other memory problems with age.   But air pollution has the opposite effects on brains. In a 2013 study, for example, older Americans living in areas with high levels of air pollution showed bedraggled white matter on brain scans and tended to develop higher rates of mental decline than older people living elsewhere. And in a 2021 study of rats housed in cages placed near a heavily trafficked, exhaust-clogged road tunnel in Northern California, most of those bred with a predisposition to a rodent analogue of Alzheimer's disease soon developed dementia. But so did another set of rats with no genetic inclination to the disease.   Few studies, though, had explored how exercise and air pollution might interact inside our skulls and whether working out in smoggy air would protect our brains from noxious fumes or undermine the good we otherwise gain from working out.     What's New in the 303:   Rising From the Ashes By: Andy Schmit   It's been the season of restorations in “the shop” of late. I'm not sure if this can be officially called a trend, but with the COVID-19 supply-chain shortages of new bikes, frames and components, it may be. So, instead of celebrating “new bike day,” maybe we will be celebrating more “returned to its former glory days” this year.   This is Part 1 of a two-part series, it really takes more of a technical look at the considerations of bringing a well-loved bike back to race ready. Part 2 will also look at the process, but through the lens of the bike's owner / rider.   I just finished taking a 2012 Cervelo S5 from non-functional, back to race ready. Like a Phoenix rising from the ashes, the only parts to remain on the bike throughout the process were the bottle cages. Everything had to be taken off the frame, and either cleaned and refit, or replaced.   Upcoming Guests   Larry Grossman, Event Announcer A'nna and Jordan background as pro triathlete and A'nna's as a nutritionist and why they founded Athlete Blood Test T.O. and Rinny to talk about the Couples Championship     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have special guest and format today. We have Bill Garrels returning and special guest coach David Warden of 80/20 Endurance joining us for a special series of shows. We have invited David to join the show and host a "Sports Trivia" contest in which Bill Garrels, Bill Plock (aka "Hippie"), and I will be the contestants.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy, Bars and Edge Energy made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel endurance athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Unlock better health and performance with smarter energy powered by UCAN. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - David Warden Host of our Sport Trivia Game Endurance News Multiple riders in a gravel race in Bakersfield charged by a bull What's new in the 303 Karen Hornbostel announces new categories and other changes Ride the Rockies and the route for 2022 Video of the Week Bull charges rider in bike race   Feature Interview: Bill Garrels We are about 3 weeks away from our 6th anniversary of the podcast. For those who don't know the story coach David Warden hosted the Tri Talk Podcast, which inspired the creation of our podcast. He was the guest on our first episode and every year since on our anniversary. We decided to do something different this year. Instead of your typical interview format we are doing a version of "Wait Wait Don't Tell Me" Sport Trivia style. Bill Garrels is joining Bill Plock and me as the contestants.   Let's get into our first of three contest with host David Warden and fellow contestant Bill Garrels.   As you heard in our lead up we have Coach David Warden of 80/20 Endurance and Coach Bill Garrels of the Mental Healthlete Podcast as a part of our special series of Sport Trivia. David Warden is will be our game show host with Bill Garrels, Bill Plock (who we will refer to by his nickname "Hippie" to avoid confusion) and myself as the contestants.   With that welcome back Bill Garrels and David Warden. David before we get started, tell us what you've been up to and what's going on over at 80/20 Endurance.       Mental Healthlete on Apple Podcasts The Mental Healthlete podcast is on all the major platforms and at www.mentalhealthlete.com @mentalhealthlete on Instagram facebook.com/MentalHealthlete @mntlhealthlete on Twitter - though we've done nothing with Twitter at all Bill can be reached at bill@mentalhealthlete.com.      Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   CYCLIST RUNNING OF THE BULLS - Destroyed by Charging Bull If you think e-bikes are dangerous, check out the nightmare this cyclist somehow survived -- a big ass bull running him over right in the middle of a race.   This went down in Bakersfield, CA over the weekend during a rural off-road bike race called the Rock Cobble. The course apparently runs right through at least one bull's turf, and he wasn't having it. After letting one rider pass, the next one gets absolutely flattened!!!   The bull first slammed into his bike, then came back for seconds ... ramming and then tossing the cyclist, a guy named Tony Inderbitzin.   There were reportedly a total of 4 riders attacked during the race, though it appears Tony got the worst of it. Miraculously, he survived ... but he's in a world of pain.   He told Cowboy State Daily, "I'm sore all over, mostly the neck from the second throw, I got whiplashed. The list of what doesn't hurt is my left arm and head.”   We know you're supposed to get back in the saddle, but we're officially calling a bull exception to that rule.     What's New in the 303:   Karen Hornbostel Time Trial Offers New Categories and Other Changes There are a lot of new things happening with the Karen Hornbostel Time Trial Series. New categories including and e-bike division, an amazing deal if you have never done it before and want to try it and some great weekly giveaways. The course will be a bit different and if you want to buy your state park pass through the Cobras you can save $13.   Since 1991, the KHMTT has taken place Wednesday evenings in Cherry Creek State Park in early spring, and for 2022, we are returning to Spring!   The seven-week series will be starting March 23rd and the rest of the dates are: March 23, 30, April 6, 13, 20, 27, May 4, Weather Make-up: May 11   The course begins at the edge of the Cherry Creek Reservoir, winds through the wetlands southeast of the reservoir, and crosses back and forth the small creeks that supply the water for the reservoir.   The KHMTT series is a fundraiser for Cancer Fitness Institute in memory of Karen Hornbostel, a four-time masters national road champion who battled metastatic breast cancer for over 13 years yet courageously pioneered a fitness program for cancer patients that started what is today the Cancer Fitness Institute.  Her work is still making a difference today in the quality of the lives of thousands of cancer survivors. The COBRASand the KHMTT are proud to be able to contribute to this worthwhile program.   The Karen Hornbostel Memorial Time Trial Series is presented by the COBRAS.   Registration is Open! Get the start time you want! Register today at khmtt.com! Our Show and Go Program is open as well.   New Categories This year we have introduced four new categories to include e-bikes: Senior Men and Women, and Master Men and Women.   Why e-bikes? Many older racers have discontinued racing, and in some cases riding at all due to age and being embarrassed because they have become so slow.   An e-bike gives a rider the ability to keep up and get back to the sport they love!   We are following USAC's policy for e-bikes (which can be found here) and we only are allowing adults (no juniors) to race in the e-bike categories.   E-bikes must be Class 1. Class 1 e-bikes have a motor (max 750w) that assists only while you're pedaling, up to 20 mph.   E-bike racers must visit the mechanic tent before they head to the start line the first time to have the bike inspected to be sure it qualifies. The Assistant Referee will be checking the bike as well at the start area.   If you or you know someone who has an e-bike and would like to get back into racing, let them know and encourage them to register for the series.   Ride the Rockies and the route for 2022   From     Upcoming Guests T.O. and Rinny to talk about the Couples Championship     Video of the Week Bull attacks bicyclist during race   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

We regularly talk about our physical fitness and health, but we don't talk about mental health much. Why mental health is something that a lot of people don't want to discuss and why we should. Our guest this week is Bill Garrels of the Mental Healthlete Podcast.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy, Bars and Edge Energy made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel endurance athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Unlock better health and performance with smarter energy powered by UCAN. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Bill Garrels Endurance News PTO reduces the age group registration pricing in its inaugural PTO Tour What's new in the 303 Gravel Triathlons Now a National Series; Stagecoach Gravel One of the Stops! Video of the Week Big Updates from the Big Unit   Feature Interview: Bill Garrels According Mental Health America, any Mental Illness (AMI) is defined as having a diagnosable mental, behavioral, or emotional disorder, other than a developmental or substance use disorder. Any mental illness includes persons who have mild mental illness, moderate mental illness, and serious mental illness." 19.00% of adults are experiencing a mental illness. Equivalent to over 47 million Americans. 4.55% are experiencing a severe mental illness. The state prevalence of adult mental illness ranges from 16.14% in New Jersey to 25.25% in Utah.   Bill Garrels has lived with Depression and Anxiety most of my adult life and created this podcast to support other athletes who are struggling with Mental Illness and help break down that stigma. Bill shares stories from other athletes on how they could not OUT TRAIN or OUT RACE their Mental Illness and find out where they turned to for support. His goal is to provide resources, ideas, and support so you don't have to do it alone.   Let's get into our interview with Bill Garrels. Mental Healthlete on Apple Podcasts The Mental Healthlete podcast is on all the major platforms and at www.mentalhealthlete.com @mentalhealthlete on Instagram facebook.com/MentalHealthlete @mntlhealthlete on Twitter - though we've done nothing with Twitter at all Bill can be reached at bill@mentalhealthlete.com.  Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   The Professional Triathletes Organisation (PTO) today announced that its Professional Athlete Board has unanimously voted to reduce the age group registration pricing in its inaugural PTO Tour.   Having announced the three-part race series in early January, the PTO's commercial team received immediate feedback from the PTO Professionals that the pricing of the events did not align to its goal of growing the sport. The PTO Tour events are owned by the PTO Professionals and as such, the professionals are the hosts and age group athletes are their invited guests.   Apologising to the age group community and to PTO Professionals for the error, the PTO's CEO Sam Renouf said:   “We are excited to add age group racing to the PTO Tour this year. This will allow fans to not only watch the greatest athletes on the planet – but to step up and challenge themselves in competing at the very same event. In planning this, we looked at other bucket list events, including world championship triathlons and the major marathons. With closed road courses, grandstand seating, the chance to get closer to pro athletes, ancillary events for friends and family to enjoy and unmatched event merchandise, our goal is to create unforgettable VIP moments for every age-grouper.   “Having often shared the concern that age group pricing is too high, we initially priced our events lower than the championship events we took inspiration from, with the aim of making the sport more accessible. We also sought to remove the pain points in such races, such as mandatory extra fees and continual upselling for items we feel should be all-inclusive."   “We apologise for not recognising this at the outset and hope that the triathlon community can forgive the error. We are grateful for the structure of the PTO, which provides the chance for the immediate feedback of the PTO Professionals when we've misstepped. Following a unanimous vote from the PTO Athlete Board, we have subsequently reduced all age group pricing by 50% and will automatically issue a refund to all existing entrants to reflect this.”   The inaugural PTO Tour consists of the PTO Canadian Open in Edmonton, Canada, on 23-24 July, The Collins Cup in Bratislava, Slovakia on 20-21 August and the PTO US Open in Dallas, Texas, on 17-18 September. The PTO Canadian and US Open will feature racing over the 100km and 25km distances and The Collins Cup over 100km where age group athletes will not only race their race, but also get a VIP experience to watch the greatest PTO professionals battle it out for the US$1,000,000+ prize purse.   What's New in the 303:   Gravel Triathlons Now a National Series; Stagecoach Gravel One of the Stops! By Bill Plock   Below is the official new release from USA Triathlon announcing the nationwide Triathlon Gravel Series. There are eight events including Colorado's Stagecoach Gravel outside of Steamboat on July 31st put on by Without Limits Production.   We will take a deeper dive into the vision Lance Panigutti of Without Limits has with his event, but he had this to say about being part of the series. “The Stagecoach Gravel Triathlon couldn't be more excited to join the fold, as it provides a level of exposure and legitimacy to the endeavor, but the governing structure doesn't restrict our ability to be creative.  This will also be the first season USA Triathlon hosts its own national championship on June 3rd in Arkansas.   Lance Panigutti—I want to amplify that mindset of “embracing the day”, appreciation for the natural environment, and creating experiences that ignite that childlike competitiveness we once felt playing capture the flag at recess.    COLORADO SPRINGS, Colo. – Building off the rapidly growing trend of gravel-related races springing up around the country, USA Triathlon today announced the eight local multisport gravel events that make up the inaugural 2022 USA Triathlon Gravel Triathlon Series.   Paired with the first USA Triathlon Gravel National Championships to be held June 3 in Fayetteville, Arkansas, the innovative 2022 USA Triathlon Gravel Triathlon Series offers endurance sports enthusiasts a new way to experience swim, bike, run multisport racing at gravel events in each region of the United States.   “Gravel cycling is growing incredibly fast and the multisport community is positioned to take advantage of this trend by providing athletes with new and unique race formats and disciplines like gravel triathlon,” said Rocky Harris, USA Triathlon CEO. “USA Triathlon is proud to partner with local race directors across the country to create this exciting new series. As the National Governing Body for triathlon and multisport in the United States, we fully support gravel triathlon and other gravel multisport disciplines, and we look forward to being a part of its continued growth.”   The USA Triathlon Gravel Triathlon Series spans the multisport season from May through October and features events across the U.S., with races in New Jersey, Michigan, Texas, Colorado, Idaho and California. Race series participants will receive special USA Triathlon Gravel Triathlon Series stickers and awards, as well as recognition on usatriathlon.org and USA Triathlon's social channels. Qualification is not required to participate in the USA Triathlon Gravel Triathlon Series or the inaugural USA Triathlon Gravel National Championships.   In the leadup to and throughout the USA Triathlon Gravel Triathlon Series, USA Triathlon will share beginner-friendly resources to show how athletes can get started in gravel riding, spotlights on gravel equipment, race reports from athletes and spotlights on local race directors, coaches and clubs who have incorporated gravel into their events, coaching services and club activities, respectively.   Upcoming Guests   Coach David Warden of 8020 Endurance to help us celebrate our 6th anniversary T.O. and Rinny to talk about the Couples Championship     Video of the Week   BIG UPDATES FROM THE BIG UNIT     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Everyone is thinking Winter Olympics this weekend, but did you know this weekend also marks the first IRONMAN branded race of 2022 - 70.3 Panama City, Panama. The first IRONMAN branded races in North America are Oceanside 70.3 and Galveston 70.3 April 2nd and 3rd respectively. If you are signed up for one of these early season races (like me) then this is likely your first triathlon of the season and first time in open water. This raises lots of questions about how to be ready for the swim and everything else that comes with a race of this distance.   Our guest this week is coach John Mayfield to talk about preparing for early season races. John is a USA Triathlon Level II and Ironman U certified coach who has been working with athletes since 2009.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   UCAN is Next Level Nutrition. Unlock better health and performance with smarter energy powered by UCAN. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - John Mayfield Endurance News Here's How Much Olympic Athletes Can Earn for Winning Medals, Sponsorship and More What's new in the 303 Boulder's Triny Willerton influencing the Whitehouse and an ambitious National Roadway Safety Strategy to reduce—and eventually eliminate—fatalities for all road users, especially cyclists and pedestrians. Video of the Week PTO GOAT Jan Frodeno - relatable interview including to importance of balance and purity of push or hold back   Feature Interview: John Mayfield John serves as TriDot's vice president of athlete services. John has had the privilege to work with hundreds of athletes ranging from first timers to professionals and everyone in between. John coaches all triathlon distances but specializes in working with athletes racing 70.3 and Ironman distances at all North American Ironman events and travels to the majority of Ironman races in the U.S. each year to support TriDot athletes.   John transitioned to a career in triathlon after 17 years in the banking industry, so he understands the constraints of busy professionals and what is necessary to achieve high level goals while maintaining life's priorities. He and his wife, Nicole, have three teen-agers: Claire, Jacob, and Bella.   “Perfection is not required, but consistency is an athlete's best friend.”   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Here's How Much Olympic Athletes Can Earn for Winning Medals, Sponsorship and More Around 14,000 athletes earned that honor this past year, with over 11,000 at the Summer Games and just under 3,000 slated to compete at the 2022 Winter Olympics.   How much are the U.S. Olympic medal bonuses? As part of “Operation Gold,” an initiative the USOPC launched in 2017, U.S. Olympians who reach the podium receive payments of $37,500 for every gold medal won, $22,500 for silver and $15,000 for bronze.   Since October 2016, legislation has ensured athletes will bring home 100% of their earnings, too. Congress that year nixed a so-called “victory tax” that had previously designated prize money as taxable earned income, though Olympians who report gross income of more than $1 million a year are still subject to the tax.   Which country gives the biggest medal bonus? Singapore offers what could be the biggest prize for an individual gold medal: 1 million in Singaporean dollars, or roughly $750,000 USD. Silver medal winners get about $369,000 and $184,000 for bronze, CNBC reports.   Medalists from the next highest two countries, Kazakhstan and Malaysia, earn about $250,000 for gold medal. The 2020 Tokyo Olympics host country Japan gave athletes finishing at the podium $45,000 for gold, $18,000 for silver and $9,000 for bronze.   Ahead of the Tokyo Olympics, the U.S. gold medal bonus of $37,500 was ranked ninth in the world.   How much do Olympic athletes make from sponsorships? Of course, Olympians will end up on Wheaties boxes and in television ads, too, employing their likenesses to market products or services through individual deals.   The exact values of Olympics sponsorships are often not disclosed. But for the upper echelon of athletes, the household names that dominate headlines and Olympics ads, figures stretch into the millions.   In 2013, Reuters reported that now-retired Jamaican sprinter Usain Bolt signed a roughly $10 million a year deal with Puma during the years he continued to compete. Forbes in 2016 estimated Bolt made nearly $33 million during a 12-month period.   Katie Ledecky, who won two gold medals in Tokyo, signed a $7 million contract with swimwear brand TYR in 2018 after earning a whopping four gold medals in Rio, according to ESPN's Darren Rovell. Her deal, reported to run through the 2024 Olympic Games, was one of the “most lucrative” partnerships in swimming history, TYR said in a June 2018 release.   A marketable athlete like Simone Biles earns at least $5 million a year, according to a Forbes estimate, through her many sponsorship partners, including major companies like Visa, Athleta, United Airlines, Oreo's, Uber Eats, MasterClass and Facebook.   U.S. athletes in Beijing will also have more freedom than ever before to benefit from sponsors thanks to a 2019 decision from the USOPC that loosened marketing rules. Competitors may now thank personal sponsors, appear in ads for those sponsors and receive congratulatory messages from them during the games — but without mentioning or displaying the Olympic logo — all aspects that were previously blocked.   Shaun White, one of the biggest names of the Winter Olympics, received his first board sponsorship at age 7. Following his first gold medal in Turin, snowboard-manufacturing company Burton signed him on to a 10-year contract. While the specific details weren't disclosed, White was estimated to pocket around $10 million a year in sponsorships.   That deal has since expired, leaving White without a board sponsor for the first time in 24 years. The 35 year old has taken creative licensing into his own hands, starting his own brand — titled Whitespace — and even featuring his niece, Charli, prominently on one of his boards. Which country gives the biggest medal bonus? Singapore offers what could be the biggest prize for an individual gold medal: 1 million in Singaporean dollars, or roughly $750,000 USD. Silver medal winners get about $369,000 and $184,000 for bronze, CNBC reports.   Medalists from the next highest two countries, Kazakhstan and Malaysia, earn about $250,000 for gold medal. The 2020 Tokyo Olympics host country Japan gave athletes finishing at the podium $45,000 for gold, $18,000 for silver and $9,000 for bronze.   Ahead of the Tokyo Olympics, the U.S. gold medal bonus of $37,500 was ranked ninth in the world.   How much do Olympic athletes make from sponsorships? Of course, Olympians will end up on Wheaties boxes and in television ads, too, employing their likenesses to market products or services through individual deals.   The exact values of Olympics sponsorships are often not disclosed. But for the upper echelon of athletes, the household names that dominate headlines and Olympics ads, figures stretch into the millions.   In 2013, Reuters reported that now-retired Jamaican sprinter Usain Bolt signed a roughly $10 million a year deal with Puma during the years he continued to compete. Forbes in 2016 estimated Bolt made nearly $33 million during a 12-month period.   Katie Ledecky, who won two gold medals in Tokyo, signed a $7 million contract with swimwear brand TYR in 2018 after earning a whopping four gold medals in Rio, according to ESPN's Darren Rovell. Her deal, reported to run through the 2024 Olympic Games, was one of the “most lucrative” partnerships in swimming history, TYR said in a June 2018 release.   A marketable athlete like Simone Biles earns at least $5 million a year, according to a Forbes estimate, through her many sponsorship partners, including major companies like Visa, Athleta, United Airlines, Oreo's, Uber Eats, MasterClass and Facebook.   U.S. athletes in Beijing will also have more freedom than ever before to benefit from sponsors thanks to a 2019 decision from the USOPC that loosened marketing rules. Competitors may now thank personal sponsors, appear in ads for those sponsors and receive congratulatory messages from them during the games — but without mentioning or displaying the Olympic logo — all aspects that were previously blocked.   Shaun White, one of the biggest names of the Winter Olympics, received his first board sponsorship at age 7. Following his first gold medal in Turin, snowboard-manufacturing company Burton signed him on to a 10-year contract. While the specific details weren't disclosed, White was estimated to pocket around $10 million a year in sponsorships.   What's New in the 303: Triny Willerton featured in Triathlete: How Triathletes Got the White House to Prioritize Cyclist Safety After a dedicated campaign that included triathletes from bike-safety advocacy group It Could Be Me, federal transportation officials announced a plan to protect vulnerable road users.   Last week, National Transportation Secretary Pete Buttigieg released an ambitious National Roadway Safety Strategy to reduce—and eventually eliminate—fatalities for all road users, especially cyclists and pedestrians. With an emphasis on moving from a car-centric culture to one that prioritizes multiple modes of transportation, the plan has received much praise from people who ride bikes.   For decades the widely held view has been that crashes were due to human error, and people on bikes simply had to accept the risk of being a vulnerable road user in a time when vehicles have become larger and drivers more distracted than ever. As a result, the number of road fatalities has increased every year. More than 38,000 road users died in 2020, an increase of about 2,500 from 2019; preliminary data suggests the 2021 count is even higher.   The initiative includes a $6 billion package of grants to distribute to cities and towns to accomplish these systemic changes to their road infrastructure, including redesigning roadways and installing bike lanes and/or pedestrian paths. There will be new rules for auto manufacturers regarding emergency braking and cyclist/pedestrian detection systems. The Federal Highway Administration will also be given guidance to update speed limits to prioritize safety instead of vehicular movement. It will also create a standardized set of rules for states to follow, something Willerton is particularly enthusiastic about.   Willerton says the comprehensive National Roadway Safety Strategy is “almost verbatim” what cycling safety advocates have been asking for. “Seeing this come to life and having governmental support, it's just incredible, and it's all because we came together and shared our stories. All of these triathletes that have been hurt, families who have lost someone they loved, there's so much outrage and pain. And people have taken that and done something with it to make sure no one has to feel that way again. They've really changed things.”   Upcoming Guests   Bill Garrels, host of the Mental Healthlete Coach David Warden of 8020 Endurance to help us celebrate our 6th anniversary T.O. and Rinny to talk about the Couples Championship     Video of the Week   THE GREATEST OF ALL TIME | Jan Frodeno

Whether you are new to the triathlon/swimming/cycling/running or a seasoned veteran, no doubt you have made mistakes in your training and racing. Today Bill and I are putting our pride aside and sharing our top training and racing mistakes, what if anything we changed to not repeat that mistake, and hopefully we'll have a few laughs along the way.   Don't run with scissors, don't fry bacon naked and don't under any circumstances pee on the bike without being sure there's not a competitor in your draft.   Show Sponsor: VENGA CBD   Venga provides a better way to use CBD to help fight pain, train longer, race harder and recover faster. Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Discussion - Our Funniest Training and Racing Mistakes and What We Learned Endurance News Olympians Gwen Jorgensen, Laura Bennett among four triathletes to be inducted into USA Triathlon Hall of Fame PTO announces Age Groupers at Collins Cup PTO and USAT announce PTO US Open What's new in the 303 Wholesome Sweeteners and Why it Supports Boulder Roubaix and Cycling   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Right now you can get free Electrolytes For 3 Months. This month only, when you sign up for a new UCAN subscription, we'll include a free jar of Hydrate for the next 3 months.   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Feature Discussion: Funniest Training/Racing Mistakes Rich: Bike/Racing: Harvest Moon at Aurora res. Just past Bennett, CO I look around and think I'm by myself, I pee on the bike and hear a female voice "did you just pee on me?" Lesson Learned: Look twice, any doubt pour water over your back to mask the splash, keep cool and wash yourself at the same time Lesson Learned - Don't stop on the uphill, where the shoulder is gravel and narrow. Bike/Training: Riding up Deer Creek Canyon I decided to stop on the uphill to wait for a training partner and chose a spot without a paved shoulder and slowed to a stop as I pulled onto the gravel shoulder, the gravel gave away and I rolled down the hill scraping up. Have a detailed checklist, never skip the checklist, only check things off that actually go into the tri bag, then put the bag in the car the night before the race. Pre/Race: Boulder 70.3 2018 walking to the transition area the morning of the race, it occurs to me that I did not pack my goggles. Lesson learned - if you're going to cool yourself during a race, there are better ways than pouring water carelessly on your head and having it go into your shoes. Sunscreen, ice under the cap, ice down the suit, ice in the hand, Run/Race:  5430 Long Course, it was my 2nd half Iron distance race. I had poured water over my head at the aid stations and water had found it's way into my shoes and they were squeaking with every step. Traffic cone at the front of the garage that I pull out when I back out of the garage Eventually removed the top rack Bike/Training: Driving into the driveway with the bike on the roof; twice Spare pair of jammers in my glove box Swim/Training: Driving to the pool without and forgot my swimsuit. Sometimes I don't figure it out until I'm in the locker room. Then it's a drive back to the house or skip the workout. I must have done this 3+ times   Bill: Cozumel pedal came loose Tighten all your bolds and screws before your race     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCE  PARTNERSHIP WITH USA TRIATHLON AND DALLAS SPORTS COMMISSION TO ESTABLISH THE PTO US OPEN The Professional Triathletes Organisation (PTO) today announced the first ever stateside PTO Tour event – The PTO US Open – in partnership with USA Triathlon, the Dallas Sports Commission and the City of Irving on 17-18th September in  Las Colinas-Irving, Texas.   The inaugural PTO US Open is the 3rd race of the PTO Tour which also consists of the PTO Canadian Open, the Collins Cup, the PTO Asian Open and the PTO European Open. This US stage of the PTO Tour will see the world's greatest non-drafting professional male and female triathletes competing in Irving, Texas for a prize purse of $1,000,000.   The professional men's race and women's race, are each a 100km distance which comprises a 2km swim, 80km bike leg and a 18km run. The PTO US Open will also introduce age group racing over both the 100km and 25km distance, as well as a relay option, giving amateurs the opportunity to meet and race alongside the PTO professionals in the centrally located Las Colinas-Irving district, a short distance from downtown Dallas.   PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCE AGE GROUP RACING AT THE COLLINS CUP Second annual Collins Cup on 20th and 21st August 2022 at the extraordinary x-bionic®sphere in Šamorín, Slovakia.   This year, the Collins Cup will also introduce age group racing over the 100km distance as well as a relay option, giving amateurs the opportunity to meet and race alongside the world's best PTO professionals from Team Europe, Team US and Team Internationals. Competitors will be able to absorb all the hair-raising, heart thumping and inspirational action from the professional race on Saturday 20th August before taking to the closed-roads course on Sunday to experience it for themselves.    The Collins Cup is the 2nd race of the PTO Tour which also consists of the PTO Canadian Open and the PTO USA Open in 2022 with The PTO Asian Open and the PTO European Open being added in 2023 and will see the world's greatest non-drafting professional male and female triathletes competing in Slovakia for a prize purse of $1,500,000.   The inaugural Collins Cup, the game-changing new race format for triathlon, modeled after the Ryder Cup saw three teams of Internationals, European, and USA athletes pitted against one another in 12 race matches in some of the most dynamic racing ever seen in the sport. The new format resulted in phenomenal viewing figures moving it closer to long established properties like tennis and golf.   The professional men's race and women's race will take place on Saturday 20th August, are each a 100km distance which comprises a 2km freshwater swim in the Danube river, a 80km fast and flat bike leg and a 18km run over a variety of different terrain in the beautiful countryside surrounding the x-bionic®sphere in  Šamorín.   Olympians Gwen Jorgensen, Laura Bennett among four triathletes to be inducted into USA Triathlon Hall of Fame COLORADO SPRINGS, Colo. /ENDURANCE SPORTSWIRE/ – Olympic gold medalist Gwen Jorgensen, two-time Olympian Laura Bennett and age group multisport athletes Lesley Cens-McDowell and Robert Plant today were announced as the 11th induction class of the USA Triathlon Hall of Fame.   The USA Triathlon Hall Fame serves to recognize, honor and commemorate those individuals and groups who have demonstrated excellence in every aspect of multisport — thereby inspiring others to elevate their own performance, participation and community involvement. Founded in 2008, it has recognized the best performances and contributions in the sport's nearly 50-year history. This year's class brings the total number of inductees to 47.   “We are so excited to add these iconic athletes to the USA Triathlon Hall of Fame,” said Steve Sutherland, Chair of the USA Triathlon Hall of Fame Executive Committee. “Gwen's incredible rise to becoming an Olympic gold medalist is a story for the ages, Laura twice represented the U.S. at the Olympics and has given back to the multisport community following her professional career and Lesley and Robert's age group performances throughout their long triathlon careers show us multisport is truly a lifelong sport. On top of their individual accomplishments, each of our inductees impart a love and passion for triathlon that continues to greatly influence the triathlon community.”   The four inductees will be honored at a premier gala hosted by the USA Triathlon Foundation on Thursday, Aug. 4 in Milwaukee, Wisconsin, in conjunction with the 2022 Toyota USA Triathlon Age Group National Championships Aug. 6-7. The gala will be hosted at Discovery World, in the Roger & Judy Smith Family Pilot House, starting at 6:15 p.m. CT.     What's New in the 303: Wholesome Sweeteners and Why it Supports Boulder Roubaix and Cycling Recently the Boulder Roubaix announced its title sponsor, the Wholesome Masters Racing Team. In its 30th edition the Boulder Roubiax is a classic race in the backroads of Boulder County. It's held every other year and according to race director Chris Grealish, “having Wholesome Sweetners AND the masters club involved has taken a lot of pressure off trying to get the race paid for as well as securing knowledgeable volunteers!  Our bill with the Boulder County Sheriff's Department for traffic control is north of $8,000 paid in advance. That's just one cost.   When asked what is new this year, Chris said, “we've added a lap to both the pro 1-2 and Collegiate cat A groups so they do almost 100 miles in the 5 laps”. He added when asked about every other year format, “We only hold the race every other year in an attempt to preserve the fragile relationship with the 500 homeowners along the racecourse”.   We then caught up with President and founder of Wholesome Sweeteners and of Wholesome Masters Racing Team, Nigel Willerton to ask as few questions about sponsoring this event and cycling in general.   Specialized - direct to consumer USAT Gravel Triathlon Series Will Murray mental skills coach   Upcoming Guests   Bill Garrels, host of the Mental Healthlete   Video of the Week   Battle of the Best | Announcing the PTO Tour     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

USA Triathlon CEO Rocky Harris joins us to talk about the last year's Olympic and Paralympic triathlon performances of Team USA, what his view is on the State of Triathlon in 2022 and gives us a preview of what to expect at this year's Endurance Exchange in March.   Show Sponsor: VENGA CBD   Venga provides a better way to use CBD to help fight pain, train longer, race harder and recover faster. Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview with Rocky Harris Endurance News Kristian Blummenfelt back in the news. Why Do They Swim-Bike-Run So Fast? Data. What's new in the 303 Mountain Swim Series Announces Events for 2022 Inside Tracker Update   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Right now you can get free Electrolytes For 3 Months. This month only, when you sign up for a new UCAN subscription, we'll include a free jar of Hydrate for the next 3 months.   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Feature Interview with Rocky Harris Rocky Harris was named Chief Executive Officer for USA Triathlon, the U.S. Olympic and Paralympic National Governing Body for the sport, in August 2017.  Rocky's tenure has focused on serving the multisport community, enhancing the value USA Triathlon provides its constituents, and developing collaborative partnerships to help grow the sport. The sport saw significant growth in 2019 after nearly a decade of declines, with significant increases in participants, members, officials, coaches, sanctioned races and certified clubs. Harris has prioritized attracting non-endemic corporate partners and philanthropic donors to the sport, and the organization has more than doubled its corporate sponsorship support and funds raised through the USA Triathlon Foundation.   He and his wife Liz are both age-group triathletes competing regularly. They are also both fun to hang out with in Kona. Let's get into our interview with Rocky Harris.   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Why Do They Swim-Bike-Run So Fast? Data. The most advanced science in the triathlon world can be found in Norway, where athletes embrace the data found in heat sensors, oxygen measuring masks and their feces. In November, under stormy, tropical skies, the reigning Olympic men's triathlon champion, Kristian Blummenfelt leapt from a pier into the Caribbean Sea. Then, 7 hours 21 minutes 12 seconds later, after swimming 2.4 miles, cycling more than 112 and running 26.2, he snapped the tape to win the Cozumel Ironman in Mexico and become the fastest ever at the Ironman distance.   Never mind that it had been his first attempt at the distance or that he had diarrhea for days beforehand. On the run, he ducked into a portable toilet twice, costing him over 90 seconds, and he still clocked a 2:35:24 marathon. He beat the triathlon record time by over six minutes.   His result shook the triathlon world to an extent that bewildered Blummenfelt, 26. “The strange thing for us was the Cozumel race got at least as much attention as the Olympics,” he said, referring to his gold medal performance at the Tokyo Games.   Jan Frodeno, the three-time Ironman world champion who held the record Blummenfelt appeared to break, called his Cozumel performance “next level.”     What's New in the 303:   Mountain Swim Series Announces Events for 2022 The 2022 Mountain Swim Series dates are on the books, check them out below! We will open registration before the end of January. You will get an email letting you know that registration is open! But first, a couple of quick notes:   Because we don't know what this upcoming summer will look like with COVID, we will NOT have race-day registration this year, and we will have to close registration 1-week in advance of all races. Please sign up early if you want to swim!!   The dates for the swim series are as follows:   Chilly Chatfield – Sunday June 5, 2022 1 or 2 mile swim in water that we expect to be under 65 degrees.   Solstice Sunrise Swim – Sunday June 19, 2022 NEW COURSE ALERT! Events includes a 500 yard kids race, a 1.2 mile or 2.4 mile swim.   Carter Lake – Saturday July 16, 2022 A 3-mile swim in beautiful Northern Colorado. We are hoping that 2022 will be the year we return to a true crossing of the lake!   Chatfield Classic – Sunday July 31, 2022 Limited to 200 participants, sign up in while there is still space! 1 mile or 2 mile swim.   The Castle 2.5K/5K/10K – Saturday August 27, 2022 This is the highest altitude organized marathon swim event in the country! We will have the camping option again on Friday night – which you'll find through the swim registration site. Camping is $40 for a 4 person site and will decrease your morning day of drive!   Registration information and updates for the year can be found at https://mountainswimseries.com/   WERE YOU AFFECTED BY THE MARSHALL FIRE? The Mountain Swim Series is donating gear to those affected by the Marshall Fire. Here is a community resource list to ask for the gear you need. Please reach out to us via email at mountainswimseries.com if you lost your home in the fire and we will support your racing for the summer!   VOLUNTEERS! We always need volunteers! If a significant other, friend, child (16 and over) is coming with you, we would love them to volunteer with us! If you are trying to decide to do one of the swims or new to open water swimming, volunteering is also a great opportunity! We couldn't do this without our volunteers! In 2020, we will be continuing the tradition of giving our volunteers a free race entry after a volunteer shift!   To volunteer, sign up here: https://mountainswimseries.com/volunteer-signup     Inside Tracker Update Last week I shared some of the highlights of my DNA Reports. I did get my blood lab work back and have my combined DNA + Blood Bio Markers Report and have some highlights. It gave me my InnerAge of 45.9 years and areas where I'm at risk, including vitamin D deficiency, vitamin B12 deficiency, liver function, low sodium, muscle health, testosterone and cortisol.   TriDot Preseason Project The Preseason Project is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training delivers over training alternatives.   You qualify for the FREE training if you meet the following criteria:   Planning an Olympic, Half, or Full triathlon for 2022 season Train using a device with GPS and/or power Have not used TriDot in the last 6 months Not a professional triathlete Enthusiastic and motivated to get a jump start on your season!   Qualified participants get 2 free months of optimized triathlon training. Learn More.   TriDot Coach Rich Referral - https://app.tridot.com/onboard/sign-up/richsoares   Upcoming Guests   Understanding your hydration needs in racing can make the difference between a good race.     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Joining us today is coach Chris Carmichael. He's a retired pro cyclist competing on the 84 Olympic team, 7-11 team 85-87 and Schwinn-Wheaties 88-89.  He's coached the US Men's cycling teams in 92 and 96, He's the founder and CEO of Carmichael Training Systems and on the Board of We Ride 4.   Show Sponsor: VENGA CBD Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster. Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview with Chris Carmichael Endurance News 1,100 bikes stolen every day: Why isn't cutting down on bike theft more prominent in cycling policy? What's new in the 303 Riding, Being Safe and Having Fun in the Cold–Things to Think About Inside Tracker Update   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Right now you can get free Electrolytes For 3 Months. This month only, when you sign up for a new UCAN subscription, we'll include a free jar of Hydrate for the next 3 months.   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Feature Interview with Chris Carmichael Chris Carmichael was a member of the 1984 U.S. Olympic Cycling Team, the 7-Eleven Professional Cycling Team (1985-1987), and the Schwinn-Wheaties professional cycling team (1988-1989). He started coaching with the United States Cycling Federation (now USA Cycling) in 1990, was the U.S. Men's Road Cycling team coach for the 1992 Olympic Games and the U.S. Olympic Cycling Team Head Coach for the 1996 Olympic Games.   In the winter of 1986, Chris suffered a broken femur in a cross-country skiing accident. He raced a shortened season in 1987, but a series of knee surgeries kept him from returning to full strength. In 1988-89, Chris raced domestically in the U.S. for the Schwinn-Wheaties Professional Cycling Team before retiring at the end of the 1989 season.   Chris was the U.S. Men's Road Cycling team coach for the 1992 Olympic Games. He was named the U.S. National Coaching Director and led “Project ‘96”, a multi-disciplinary effort to put the most technologically and physiologically prepared team on the start line at the 1996 Olympic Games in Atlanta, Georgia. Project '96 led to major advances in aerodynamics – including the GT Superbike – as well as altitude training, heat acclimatization, and hyperoxic training. Many of the sports science advances made during Project '96 are still in use at the elite and amateur levels of endurance sports. Chris was the Head Coach of the U.S. Olympic Cycling Team in 1996. In 1997, he joined the Union Cycliste Internationale (UCI), the international governing body for cycling headquartered in Lausanne, Switzerland, as Olympic Solidarity Coaching Instructor. He is well known for being the personal coach to cyclist Lance Armstrong - as well as George Hincapie, ice-hockey player Saku Koivu and swimmer Ed Moses. Athletes under his tutelage have reportedly won a combined total of 33 medals at the Olympics, World Championships, and Pan American Games.   Chris Carmichael is the founder and CEO of Carmichael Training Systems, Inc. (CTS).     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   1,100 bikes stolen every day: Why isn't cutting down on bike theft more prominent in cycling policy? A study into bike theft in the UK has revealed that a staggering 1,100 bikes are stolen every day, and yet, theft is rarely a barrier discussed by policymakers looking to increase cycling participation.   Each year, 80,000 stolen bikes go unclaimed for, presumably with owners either shelling out for a new model, or giving up on their cycling altogether, an unfortunate fate given that a fifth of owners listed their bicycle and kit as their ‘most important possession'.   Whilst the survey, commissioned by Direct Line, showed that 16% of its participants spent a “whopping £500 on their bike and accessories”, a 2021 study across Cycling Weekly's publisher's readers put the average spend figure at £2,685 (Future Publishing BikeTrack Survey, 2021).   For enthusiasts - the people for whom cycling is already a regular pastime, and who are therefore less likely to be put off by road traffic - the loss of a bike is likely an even more substantial financial outlay, arguably making bike theft a key detractor.   Statistics from the UK and US show that whilst 19% and 20% of victims report the loss of a bicycle to the police, only 5% of those stolen are returned each year. Instead, victims, and indeed cycling security brands are putting in the effort to seek solutions.   One owner lucky (or, resourceful) enough to have his stolen bikes returned in November last year was David Wilkins, who used an AirTag GPS tracker to help police retrieve three stolen bikes, the highest in value a £10,000 Specialized.   Relaying the story to Cycling Weekly, Wilkins told us: “[The police] were very helpful, but I got the impression they couldn't do too much as they said the location wasn't specific enough,” he “took the matter into [his] own hands” and even having located the bikes was told by police that the “AirTag could still be inaccurate," only gaining traction when he and an officer “pressed our ears up against the window of the property” and “heard beep, beep, beep.” Whilst the police no doubt have a lot on their hands, it shouldn't be down to victims to play Cluedo on tens of thousands of pounds worth of stolen belongings.   Bike locks have also become more sophisticated, with the likes of Hiplok seeking to produce an angle grinder-resistant solution last year.     What's New in the 303:   Riding, Being Safe and Having Fun in the Cold–Things to Think About This article will hopefully point out some not so obvious challenges, ideas and solutions to help you enjoy winter riding outdoors more.   Riding outside in the Colorado winter comes with increased risks, but often with un-anticipated rewards. I, like so many, have come to enjoy indoor riding much more thanks to my smart trainer (Saris H3) and my motivating software, Zwift. But it doesn't replace the crisp Colorado air and snowy vistas and a sense of not only being outside and refreshed, but sort of conquering the elements too.   Yes, as we know, there can be single layer, short sleeved days in the middle of Winter here along the front range, but rarely is it good to leave the house without at least a vest, gloves, arm warmers and “legs”. For me, come mid-November the toe covers are on and stay on until  March.   Shadows: The sun angle is lower and causes much deeper and darker shadows. So much so if you look at these two pictures you will barely see a rock (about the size of the palm of my hand) in the shadow about 8 feet ahead compared to when I moved the rock into the sun a few inches to the left. These pictures were taken at 1:30pm. Hazards like rocks, potholes and especially ice are well hid by shadows, even narrow ones from a fence post. Also the colder surface temperature in a shadow can house clear “black” ice—super dangerous to cyclists.   Moved the rock into the sun Visibility: With the sun angle lower, sun glare happens much earlier in the day and is more intense and lasts longer. Bright colors or lights won't be as effective. Wearing a lightweight vest or jacket and leaving it unzipped makes it flap and draws attention (as long as it's not too annoying to yourself).   Roads vs. Bike paths. While bike paths might offer a safer feeling with no cars, they can often be much sloppier longer after a snow storm. That's because most paths follow the grade of the land so they slope in one direction. Thus snow or water on the sides tend to drain into the path rather than away from it like on a road. Roads are generally “crowned” in the middle and slope towards drainage and dry out quicker and sit higher than the surrounding land.   Route Planning: Avoid riding past 4pm for reasons noted above with sun glare and quick temperature changes. If riding late, avoid riding into the sun so plan your routes accordingly. Also, riding in canyons can be very unpredictable with even deeper shadows. They hold snow and ice longer and coatings of mag chloride used to melt snow can leave roads looking almost wet and further disguise ice. Cold air pockets in canyons can drop temperatures very quickly. Rides with steep climbs that make us sweat might make us extra chilly going down, so bringing a large, thin, easy-to-put-on jacket for descents is often worthwhile. Routes with short climbs, rolling hills and some more technical turns offer variety which can be good for “moving around” on the bike with standing and shifting hands that will help keep you warmer.   Body fatigue: On a road or triathlon bike in particular, you will feel the road more in the cold. The bike feels stiffer in the cold, your body is typically stiffer so eventually you will feel more fatigue from the jarring and vibration than when it's warm. Lowering your tire pressure 5lbs or so can make a big difference in comfort.   Clothing: In general we all know about the importance of layers and the wonderful fabrics that allow moisture wicking and wind blocking. Probably the biggest bangs for the buck are a good base layer for your torso, toe covers, arm and leg warmers, neck gators, and a skull cap. All of these can be fairly affordable and when added to jackets, vests, jerseys etc, can make a huge difference in comfort. They carry easily, and can be easy to take off and on in changing temperatures. Water and windproof fabrics are great, but can sometimes cause sweating which will eventually make you cold. If it's sunny out, maybe just opt for basic gloves and outerwear.   Fit is king, just like a bike. The better the fit, the more comfortable, the better blood circulation and the the better the experience.  Thicker socks or gloves may cause worse circulation and make you colder. Keep extremities dextrous and warm; numb feet and hands are not good! Also note Gloves too big can get caught on gear and brake levers or catch your hoods when shifting your hands and can cause a crash.   Latex gloves can be a life saver. Combined with another glove, they can add a lot of warmth and are great for unexpected moisture and are super easy to stash in your bike bag–and very cheap.   Toe covers provide really good protection. Neoprene ones are the least expensive but can cause sweating more quickly so for a few extra dollars consider a breathable but water/wind proof fabric.   Full foot covers are great when it's really cold and going to stay cold. They may make your feet too warm though if the temperatures climb. It might be best to start with toe covers that you can use in a much bigger variety of temperatures and if they aren't enough you can always get full foot protectors.   All in all, it takes a while to figure out what's going to work best to keep you warm, but try, it will be worth it. Just be a bit more cautious and aware and enjoy the snowy vistas!     Inside Tracker Update We heard Morgan Pearson talk about how Inside Tracker is helping him dial in his optimal health and diet/supplement choices. What IT is?  Inside Tracker analyzes your biomarkers, using cutting-edge science and technology, to provide ultra-customized recommendations aimed at transforming your body. A biomarker is a biological indicator of your body's internal condition, which can be measured in the blood. Tracking these biomarkers at regular intervals over time, and following a personalized plan to improve them, is a great way to transform your overall health, longevity, performance, and well-bein   What value? I've done the DNA Report and did the blood draw on Tuesday of this week. As soon as I get the results from the lab work, I'll be sure to share it. A couple weeks ago you had asked about the insights I got from Inside Tracker   DNA Reports. According to your genetic data, you're likely to have average potential to excel at power-type sports that use bursts of power such as weight-lifting and sprinting. You may have to work harder to excel at endurance sports such as distance running and cycling. Based on the genes we looked at, you have an average genetic risk for lower testosterone. If your blood testosterone levels are low, you may find it harder to reach your athletic performance goals. Much of the testosterone in your body is bound to a protein called SHBG, and only about 1 to 2 percent circulates freely in your blood.  This report looks at a single genetic variant that can affect the amount of free testosterone in your blood. You have an increased genetic potential for higher blood levels of free testosterone. If you're struggling to reach your athletic performance goals, it might be good for you to consider getting your blood tested for free testosterone. Your red blood cells are packed with hemoglobin, the oxygen transporter in red blood cells. The iron in the hemoglobin protein binds oxygen and carries it from the lungs to the rest of the body, so it's a key factor in athletic performance.  This report looks at a single genetic variant that can affect your hemoglobin level.  Based on one genetic marker, you have an average genetic risk for lower blood levels of hemoglobin, which carries oxygen in your red blood cells. Your muscles need oxygen for optimal performance. Many standard blood tests include hemoglobin so check your latest report from your doctor to see what your blood hemoglobin level really is. Vitamin B12 plays an important role in red blood cell production. Since red blood cells carry oxygen to your muscles, your B12 level can be a factor in performance. This report looks at a single genetic variant that can affect your B12 level. Your body needs vitamin B12 to make red blood cells, which carry oxygen, so this vitamin is crucial for performance. Based on one genetic marker, you have an elevated genetic potential for slightly higher blood levels of vitamin B12. Tendons connect muscles to bone. When your tendons are flexible, you can have better overall flexibility and range of motion. You're also less likely to injure your tendons — when they're under strain, flexible tendons are more likely to stretch than tear. This flexibility is partly genetic, which is why some people naturally have tighter or looser joints and range of motion analysis examines a single genetic variant to determine your potential of tendon and ligament injury (like tendonitis and ACL tears). You have an average genetic risk for tendon stiffness and injury, but you'll still need to exercise smart. To avoid an injury, remember to warm up before your workout. Good news! Based on a single genetic variant, you're not at increased risk of gluten sensitivity. There are no guarantees, of course, so if you develop any food sensitivities make sure to rule out gluten. Good news — based on a single gene variant, you're not likely to develop lactose intolerance. There are no guarantees, of course, so if you develop any food sensitivities make sure to rule out dairy. You have a gene variant that makes you more likely to have a peanut allergy, but your chances of actually having a peanut allergy are still very low. The average risk of a peanut allergy is 1.5%; your potential risk is only 3%. If you have any food sensitivities, you'll want to get tested to find out whether you should avoid peanuts. While your DNA is your master code, things don't always get built exactly according to plan. There are many factors that affect how you grow and change and react to your surroundings. Your DNA is only one factor. Upgrade your InsideTracker experience to include blood analysis, and we'll combine your DNA and blood results in an exclusive report. You'll discover how you are currently expressing your genetic potential, and receive the best, mostpersonalized recommendations, all scientifically proven to help you achieve your health goals. The combined analysis includes: Blood test (most plans), results review and analysis DNA and blood test results comparison, with recommendations to achieve your health goal Actionable recommendations customized for your preferences, habits and bloodwork Recipes and focus foods tailored to your goal, bloodwork results and preferences     TriDot Preseason Project The Preseason Project is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training delivers over training alternatives.   You qualify for the FREE training if you meet the following criteria:   Planning an Olympic, Half, or Full triathlon for 2022 season Train using a device with GPS and/or power Have not used TriDot in the last 6 months Not a professional triathlete Enthusiastic and motivated to get a jump start on your season!   Qualified participants get 2 free months of optimized triathlon training. Learn More.   TriDot Coach Rich Referral - https://app.tridot.com/onboard/sign-up/richsoares     Video of the Week:   Breaking Barriers: Sub7 Sub8 IRONMAN Distance.       Mark Allen: it can be done with a 45 minute swim, 3:45 bike, 2:30 run. 3 helpers on the swim, 4 on the bike and another 3 on the run.  Gives examples of Jan Frodeno and Allistair Brownlee splits and makes it sound very doable 10 athletes wherever they want.   Notes on Craig Howie 96 Kona Tim DeBoom fan UNC women's swimming coach UNC first triathlon Qualified 4 times kona; 4th time dnf 2008; 10 days before the race got hit by a car. I remember Sean Kelly 1st Leadville 50 he wins; focused on the 100 2012-2014 Dana Willet was on his crew He and his dad connected through guitar; not wrestling The golden ratio; Fibonacci   Upcoming Guests   USAT CEO Rocky Harris is joining us later this month to talk about the state of triathlon and give us a sneak preview of this yea's Endurance Exchange.  give sent out his year end message and here's what he said.   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Silver medalist Morgan Pearson joins us today to talk about his recent USATF Half Marathon Championships with an impressive 1:01:47, the Tokyo experience, the mixed relay Silver and more. Morgan was the first male to qualify for the 2020 Triathlon Olympic team.  competed in both the men's event and the won silver in the Mixed Relay with teammates Katie Zaferes, Kevin McDowell and Taylor Knibb.  Pearson currently trains in Boulder and is coached by Dean Golich. Show Sponsor: VENGA CBD   Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview Morgan Pearson Endurance News PeopleForBikes Staff to Speak at Upcoming CES Tech Convention What's new in the 303 Rob Quinn and El Tour De Tucson Old Man Winter donating to Marshal File   Interview Sponsor: UCAN Ucan's best-selling Training Bundle just got better with the added bonus of a signed copy of Triathlon Training with Power by Dr. Chris Myers and Hunter Allen, the first book written to help athletes integrate power training into all three sports of triathlon. This bundle is the perfect gift for anyone on your holiday shopping list (including you!) looking to take their triathlon training to new heights in 2022. *Limited offer while supplies last. Bundles not eligible for additional discounts.   Training Bundle + Triathlon Training with Power Book 12 Edge Pouches, 1 Energy Tub, 1 Energy + Protein Tub, 1 Hydrate Jar, 1 Signed Book Original $207.75; Discounted price $166.20   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Feature Interview with Morgan Pearson Pearson, 27, is originally from Spring Lake, New Jersey, where he grew up as a competitive swimmer, ocean lifeguard and promising high school runner. He went on to run cross-country and track & field at the University of Colorado at Boulder, where he was a seven-time All-American. He got his start in elite triathlon through USA Triathlon's Collegiate Recruitment Program, which identifies top NCAA swimmers and runners who have the potential to excel as triathletes. After winning the overall title at the USA Triathlon Age Group Sprint National Championships in 2017, he debuted as an elite triathlete in 2018. He is experiencing a breakout 2021 season, winning bronze in Yokohama on May 15 and silver in Leeds, England, on June 6, to become the first U.S. male ever to earn multiple World Triathlon Championship Series medals. His older brother, Andrew, passed away in March of 2021, and after qualifying for the U.S. Olympic Team in Yokohama, Pearson said, "He gave me the boost I needed today, and I was just thinking about him. Hopefully when I'm at the Olympics, he'll be there with me.”   Morgan was the first male to qualify for the 2020 Triathlon Olympic team.  competed in both the men's event and the won silver in the Mixed Relay with teammates Katie Zaferes, Kevin McDowell and Taylor Knibb.  Pearson currently trains in Boulder and is coached by Dean Golich.   Go to interview   Triathlon Career   2021: Qualified for the 2020 U.S. Olympic Triathlon Team with a bronze-medal performance at the World Triathlon Championship Series Yokohama on May 15 • Became the first U.S. man in history to win multiple World Triathlon Championship Series medals, earning silver in Leeds on June 6 • Made his Olympic Games debut in Tokyo on July 26, placing 42nd in the men's individual event • Earned an silver medal in the debut of Triathlon Mixed Relay at the Olympic Games on July 31, teaming up with Katie Zaferes, Kevin McDowell and Taylor Knibb. Pearson and McDowell are the first U.S. men in history to medal in a triathlon event at the Olympic Games.   2020: Placed eighth as the top U.S. man at the 2020 World Triathlon Championships in Hamburg, Germany, on Sept. 5 • Was part of the silver-medal-winning U.S. team at the 2020 World Triathlon Mixed Relay Championships in Hamburg, Germany, on Sept. 6   2019: Finished 5th at the Clermont CAMTRI Sprint Triathlon American Cup, on March 2 • Placed 7th at the Mooloolaba ITU Triathlon World Cup, on March 16 • Finished 36th at the New Plymouth ITU Triathlon World Cup, on March 31 • Finished 29th at the ITU World Triathlon Bermuda, on April 27 • Placed 15th at the ITU World Triathlon Yokohama, on May 18 • Earned silver at the Huatulco ITU Triathlon World Cup, on June 9 • Finished 41st at the Nur-Sultan ITU Triathlon World Cup, on June 15 • Placed 6th at the ITU World Triathlon Edmonton, on July 20 • Earned bronze as a member of the U.S. Mixed Relay team at the ITU World Triathlon Mixed Relay Series Edmonton, on July 21 • Placed 25th at the Tokyo ITU World Olympic Qualification Event on Aug. 16 • Was the highest-placing U.S. man at the ITU World Triathlon Grand Final in Lausanne, Switzerland, on Aug. 31, finishing 11th   2018: Closed his season with a top-five finish at the Salinas ITU Triathlon World Cup on Oct. 21 • Teamed up with Renée Tomlin, Jason West and Taylor Spivey at the Sarasota-Bradenton CAMTRI Mixed Relay American Championships on Oct. 14 (held in a duathlon format), anchoring the team to the win • Earned a career-best 4th-place finish at the Sarasota-Bradenton ITU Triathlon World Cup, which was held as a duathlon, on Oct. 13 • Finished 41st at the ITU World Triathlon Grand Final in Gold Coast, Australia, on Sept. 16 • Earned his first elite victory at the Montreal CAMTRI Sprint Triathlon American Cup on August 25 • Finished 46th at the ITU World Triathlon Hamburg on July 14 • Earned a silver medal at the Wuustwezel ETU Sprint Triathlon European Cup on June 23, his first podium as an elite triathlete • Placed 18th at the ITU Triathlon World Cup Antwerp on June 17 • Finished 17 at the ITU Triathlon World Cup Cagliari on June 2 • Placed 14th at ITU World Triathlon Yokohama on May 12 • Finished 6th at the ITU Triathlon World Cup Chengdu on May 6 • Placed 14th at the New Plymouth ITU Triathlon World Cup on March 25 • Raced in his first elite ITU competition at the Mooloolaba ITU Triathlon World Cup on March 10, placing 7th as one of the top ITU World Cup debuts in U.S. history   2017: In his first national-level triathlon competition, claimed the men's overall title and qualified for his elite license at the USA Triathlon Age-Group Sprint National Championships in Omaha, Nebraska   Collegiate Running Accolades: Member of the 2014 NCAA National Champion CU Boulder men's cross-country team • Seven-time All-American in cross-country and track • Set the eighth-fastest mark for a CU Buff in the outdoor 5k with a time of 13:26:22 in 2015 • Placed third in the 5k at the NCAA Indoor National Championships in 2015   Inside Tracker Profile diet and the type of supplements you are willing to take and exercise Uploaded my 23 and Me data Received my DNA Report BioMarker eBook Inside Tracker Blog Noticed that Morgan Pearson is using Inside Tracker and noticed that vitamin B12 and ferritin levels were not optimized. Inside tracker suggested animal products and fortified foods to optimize my B12. Ferritin is a protein that stores iron - I have been taking an iron supplement and trying to eat non-processed red meats more frequently.     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PeopleForBikes Staff to Speak at Upcoming CES Tech Convention January 4, 2022 BOULDER, COLO. (Jan. 4, 2022) /ENDURANCESPORTSWIRE/ – PeopleForBikes, a national bicycling advocacy nonprofit and the U.S. bicycle industry's trade association, will have several staff members participating in panels and presentations at the upcoming CES trade show, taking place Jan. 5-8, 2022 in Winchester, Nevada.   CES — the most influential tech event in the world — has been the global stage for innovation for more than 50 years. Owned and produced by the Consumer Technology Association, CES is the proving ground for breakthrough technologies and global innovators.   “We could not be more excited and proud to have members of our team speaking at such an important conference,” said Jenn Dice, president and CEO of PeopleForBikes. “We know that technology like electric bicycles have a massive potential to completely revolutionize the way Americans recreate and move about their everyday lives. Having the opportunity to share our work and knowledge with such a large audience will only grow PeopleForBikes' and the bike industry's role as thought leaders in this space.”   PeopleForBikes, Call2Recycle and industry leaders from Alta Cycling Group and Bosch eBike Systems will be sharing the latest information on the industry wide electric bicycle battery recycling program during a panel on Wednesday, Jan. 5 from 1:30 to 1:55 p.m. Anticipating a massive increase in electric bicycle use for both recreation and transportation, more than 40 bike industry leaders from 20 PeopleForBikes member companies worked together to design the nationwide program. It aims to address the environmental concerns with lithium ion battery recycling and ensure batteries at their end of life end up in the proper recycling stream and out of landfills, and represents the first transportation sector united under one battery recycling solution.   PeopleForBikes Director of Federal Affairs Noa Banayan will join Dave Snyder of CalBike for an update on the federal e-bike policies, like the E-BIKE Act and three-class definition. The E-BIKE Act would offer Americans a refundable tax credit of up to $1500 on the purchase of a qualifying new electric bicycle. Banayan will also provide larger updates on the role of e-bikes in the Infrastructure Investment and Jobs Act and the status of the Build Back Better Act, which proposes nearly $12 billion for bikes, including the e-bike tax credit, a bicycle commuter benefit and climate and equity infrastructure grants.   “In 2021, policymakers at every level of government in the U.S. began to leverage the power of e-bikes to meet larger policy goals on climate change, economic growth, equity and mobility,” said Banayan. “In 2022, PeopleForBikes aims to promote meaningful and wide reaching incentives for e-bikes and bike riding in 2022, including the E-BIKE Act and the Bicycle Commuter Act before Congress.”   Ash Lovell, Ph.D., PeopleForBikes' electric bicycle policy and campaign director, will join a panel on Thursday, Jan. 6, from 11:30 a.m. to 12:10 p.m. on the opportunity electric cargo bikes provide for urban delivery. The panel, which will include speakers from the University of Washington's Urban Freight Lab, Coaster Cycles and BrightDrop, will cover electric cargo bike's role in the future of last-mile delivery and micromobility and what regulatory and legislative considerations need to be accounted for to make their adoption a reality.   What's New in the 303:   El Tour De Tucson Rob Quinn Style_Apacheria Part 3 By Rob Quinn, Dirt Journal   Dateline 1736. Twenty miles south of the Mexican border. Rancher Bernardo de Urrea, a Mexican of Basque heritage knew all too well what a full moon meant. It meant a higher-than-average chance of raiding Apaches who routinely swept through the Rancheros in search of plunder but so far, de Urrera's little slice of paradise had been left alone. Named after a Basque term that roughly translates into sturdy oak, he named his Ranchero Arizona. And the rest as they say is history.   One threat that's accompanying the full moon for me, is the 38th annual El Tour de Tucson 102 mile bike race. I say race because the entire course is closed to traffic and your time is recorded and a winner named. Although it has the laid-back vibe of a Ride-the-Rockies type event, the clock is ticking and you see a higher degree of effort. I've done the event a dozen times starting when we lived in San Diego over 30 years ago. It's a great way to end the season and keep the training up. It's also a fun getaway for my non cyclist (a little Mountain biking) wife who is flying into PHX Sky Harbor airport (always liked that name, reminds me of a Dead or Panic song)  then driving down to Tucson aka “The Old Pueblo” the next day with me.   This is a multi-part series on Rob's journey to the Southwest to ride his mountain bike and road bike, Part one: HERE, Part two HERE   That leaves time for one more ride. I may be stupid but I'm not crazy. If you noticed I never mentioned my road bike in the previous two articles, it's because you'd have to be absolutely bat-shit nuts to ride a road bike in Phoenix. This comes from a guy that rode nearly every day for a decade in Southern California.   I had my eye on an open space park called Papago Park close to our place and ASU for some off-road miles. www.tempetourism.com Described as 1,500 acres filled with hiking and biking trails, picnic areas and lagoons. What it does not mention that until recently, it was home to one of the largest homeless camps in the state. That sort of defined the area enough that when we were looking for a place for Paris Hilton (my daughter) and a nice condo in our price range was open, right across from the great trails? We passed. The camp has since been disbanded, but not unlike the desert of Apacheria, that area can be filled with outlaws and boogiemen when the sun sets.   I take off from our condo in full trail kit. 34 pound trail rig, loaded Osprey and a baggie kit. You'd have thought I was dressed like an astronaut by the looks of my neighbors as a I muscled the rig down the recently repainted steps. It's about a 3 mile ride through Tempe and across the Tempe town lake to the park. Riding on the sidewalk with headphones off, all senses needed, I am almost hit three times. The Tempe town lake is interesting. About 20 years ago they dammed the end of the Salt River and the next week that area hosted the annual IRONMAN race. It's the only time you can swim in that lake.   You can SUP, crew, or Kayak but no touchy! Which I find one step down from torture if it's a balmy 115 out and you can't jump in the lake? We all have our definition of hell. No wonder the ASU Mascot is the Sun Devil.   Out of harms way I cruise into the park. It's 12 noon and around 90 degrees. The forecast calls for a 20 degree drop for El Tour. When I enter, I see a picnic table of middle aged males drinking and smoking weed. At the top of the hill, I see a Tempe PD SUV. Just like the Law shadowed the outlaws in the old days, some things never change.   TriDot Preseason Project The Preseason Project is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training delivers over training alternatives.   You qualify for the FREE training if you meet the following criteria:   Planning an Olympic, Half, or Full triathlon for 2022 season Train using a device with GPS and/or power Have not used TriDot in the last 6 months Not a professional triathlete Enthusiastic and motivated to get a jump start on your season!   Qualified participants get 2 free months of optimized triathlon training. Learn More.   TriDot Coach Rich Referral - https://app.tridot.com/onboard/sign-up/richsoares     Video of the Week:   Craig Howie, Pro Triathlete and Coach turned Electric Guitar Creator and Craftsman       Tokyo 2020 Olympic Triathlon: Morgan Pearson (USA)       Upcoming Guests   USAT CEO Rocky Harris is joining us later this month to talk about the state of triathlon and give us a sneak preview of this yea's Endurance Exchange.  give sent out his year end message and here's what he said.   Closing: Merry Christmas!  Be sure to tell us your favorites from 2021! Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This is our New Year's Special, and we are featuring our 2021 pick for most inspiring interview.  We are replaying our interview with Tez Steinberg about his solo row across the Pacific 2700 miles from California to Oahu, HI in 71 days.  The physical, mental, technical and mechanical challenges seem to be an Everest-level achievement.   Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga's PCR Hemp CBD products can give you an edge and help you perform your best. VengaCBD… Targets pain throughout your body Reduces inflammation that causes pain, stiffness and immobility Lowers stress and anxiety to help keep you focused, calm and moving forward Enhances sleep so your body can heal and recharge Speeds recovery from injury and muscle soreness   All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview and Discussion Top Pick of 2021 Tez Steinberg 2022 Goals and Resolutions Endurance News World Athlete Rule Change in 2024 on Running Shoes What's new in the 303 Marshall fire in Boulder Louisville and Superior burn 500 hundreds homes Top 10 Articles of 2021 Inside Tracker Update   Interview Sponsor: UCAN Ucan's best-selling Training Bundle just got better with the added bonus of a signed copy of Triathlon Training with Power by Dr. Chris Myers and Hunter Allen, the first book written to help athletes integrate power training into all three sports of triathlon. This bundle is the perfect gift for anyone on your holiday shopping list (including you!) looking to take their triathlon training to new heights in 2022. *Limited offer while supplies last. Bundles not eligible for additional discounts.   Training Bundle + Triathlon Training with Power Book 12 Edge Pouches, 1 Energy Tub, 1 Energy + Protein Tub, 1 Hydrate Jar, 1 Signed Book Original $207.75; Discounted price $166.20   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Feature Interview/Discussion We spoke to Tez Steinberg in the summer of 2019.  He was preparing to do the solo row from California to Hawaii in the winter 2019-2020.  We stayed in touch to follow his story.  His schedule was delayed until the summer of 2020.  While most of us were isolating because of COVID, Tez was isolated by himself for 6 weeks 2,700 miles, documenting the plastic in the Pacific and collecting , and raising $76K for scholarships to United World College.     Captain's Blog: United World Challenge - United World Challenge   UWC - What is UWC?     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Nike Vaporfly and Tokyo 2020 Olympics Controversy On January 31, 2020, World Athletics, the governing body for professional track and field,[3] issued new guidelines concerning shoes to be used in the upcoming Tokyo 2020 Olympics.[4] These updates came to answer the complaints many people have had concerning the technology in the Nike Vaporfly running shoes. These complaints have been happening since 2017-2018 but World Athletics did not give a more clear answer until January 2020.[5] The major changes of these guidelines state that the "sole must be no thicker than 40mm" and that "the shoe must not contain more than one rigid embedded plate or blade (of any material) that runs either the full length or only part of the length of the shoe. The plate may be in more than one part but those parts must be located sequentially in one plane (not stacked or in parallel) and must not overlap".[4] The components of the shoes are not the only thing that had major changes; starting April 30, 2020, "any shoe must have been available for purchase by any athlete on the open retail market (online or in store) for a period of four months before it can be used in competition".     1/1/2020 - The Nike Vaporfly Just Survived a Potential Ban World Athletics (track and field's governing body, formerly the International Association of Athletics Federations) made its highly anticipated announcement on the regulation of running shoe technology. Although there had been rumors in recent weeks—aggravated by several bogus news stories—that the organization was planning on making Nike's coveted Vaporfly Next% racing shoe illegal in elite competition, this does not appear to be the case.   Rather, World Athletics will be prohibiting the use of shoe prototypes in competition. (This is a good idea.) The new rule states: “From 30 April 2020, any shoe must have been available for purchase by any athlete on the open retail market (online or in store) for a period of four months before it can be used in competition. If a shoe is not openly available to all then it will be deemed a prototype and use of it in competition will not be permitted.”   Additionally, World Athletics has issued an “immediate moratorium” on any shoe that has a heel stack height of more than 40 millimeters and more than “one rigid embedded plate or blade (of any material).”   Placing a limit on sole thickness has been one of the proposed solutions on how to best regulate shoe technology going forward. The breakthrough innovation of Nike's original Vaporfly 4% shoe, released in 2017, was that it combined a carbon fiber plate with an unusually thick (over 30 millimeters) super lightweight Pebax foam midsole. Some fear that if this design development goes unchecked, racing shoes might veer towards the farcical; imagine future runners bounding along in airy platform shoes.   Make no mistake, the new 40-millimeter limit is not arbitrary. The maximum stack height of Nike's Vaporfly Next% is usually reported at around 36 millimeters, and therefore sneaks under the new threshold. However, the shoes that Eliud Kipchoge wore when he became the first man to run a marathon in under two hours last year in Vienna (code name: “AlphaFly”) are potentially well over the limit, although Nike has not provided any data since the shoe hasn't been released.    12/23/21 - World Athletics has approved new shoe rules and regulations for competition. The new rules have brought a major update to the future of the sport, as athletes will not be allowed to wear shoes that have over a 20mm stack height during competition. This rule is set to be implemented in November 2024, which is after the Paris Summer Olympics and the 2024 Diamond League season.   The previous rule was 20mm stack height for sprint and hurdle events up to 400m and 25mm for events 800m and above. The sport has seen a technological revolution in footwear over the past 10 years, but with new innovations come challenges to maintain a fair level of competition.     What's New in the 303:   How to help Boulder County fire victims Several organizations are collecting donations to help people affected by Thursday's devastating wildfire in Boulder County.   The Marshall Fire has destroyed more than 500 homes and burned more than 1,600 acres as of Thursday evening. Tens of thousands of people have been evacuated as the fire spreads through the Superior, Louisville and Broomfield areas.   Several Colorado nonprofits are collecting funds to help people affected by the fires. Here's how to help. Community Foundation Boulder County Salvation Army American Red Cross YMCA evacuation center       Inside Tracker Profile diet and the type of supplements you are willing to take and exercise Uploaded my 23 and Me data Received my DNA Report BioMarker eBook Inside Tracker Blog Noticed that Morgan Pearson is using Inside Tracker and noticed that vitamin B12 and ferritin levels were not optimized. Inside tracker suggested animal products and fortified foods to optimize my B12. Ferritin is a protein that stores iron - I have been taking an iron supplement and trying to eat non-processed red meats more frequently.     Upcoming Guests   Rocky Harris sent out his year end message and here's what he said. A few things stood out to me in 2021: Events were back! The joy of seeing in-person events back is hard to put into words. The energy, camaraderie, competition. And what an events season it was. Everyone in our community – race directors, coaches, clubs, officials, volunteers and athletes – continuing to work tirelessly to bring our sport back from the depths of 2020. The Olympics and Paralympics were historic with US athletes taking home the most medals of any country. Such awe-inspiring performances, in the face of so much adversity and uncertainty. Together, We Thrive. This year was full of incredible people doing equally incredible things to make our sport and community more diverse, equitable, inclusive and accessible. We look forward to working with people across the country to amplify voices, celebrate successes and use multisport for what it is truly all about – bringing people together.   There is no doubt 2022 and beyond will bring us a future brighter than it ever has been. And that future has been created by you. So I thank you – for all you've done, continue to do, and will do; for challenging USA Triathlon to be the best organization it can be; for never backing down in the face of an incredibly trying 20 months; for giving all of yourself to our sport and community.   Morgan Pearson and Inside Wrapper   Closing: Merry Christmas!  Be sure to tell us your favorites from 2021! Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Welcome to Episode #316 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga's PCR Hemp CBD products can give you an edge and help you perform your best. VengaCBD… Targets pain throughout your body Reduces inflammation that causes pain, stiffness and immobility Lowers stress and anxiety to help keep you focused, calm and moving forward Enhances sleep so your body can heal and recharge Speeds recovery from injury and muscle soreness   All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature Interview and Discussion Two reflections on the past Late Terry Laughlin on swimming technique; his contribution to the sport Bill's and my top 3 favorite interviews of 2021 and why Endurance News Couples Pro Triathlon in March - I did not know most of the pairs Endurance Exchange March 3-5 What's new in the 303 USA Triathlon To Invest $100,000-Plus To Drive Youth Participation Khem tops Mt Kilimanjaro NevaRest About Us | NevaRest (livenevarest.com)   Interview Sponsor: UCAN Ucan's best-selling Training Bundle just got better with the added bonus of a signed copy of Triathlon Training with Power by Dr. Chris Myers and Hunter Allen, the first book written to help athletes integrate power training into all three sports of triathlon. This bundle is the perfect gift for anyone on your holiday shopping list (including you!) looking to take their triathlon training to new heights in 2022. *Limited offer while supplies last. Bundles not eligible for additional discounts.   Training Bundle + Triathlon Training with Power Book 12 Edge Pouches, 1 Energy Tub, 1 Energy + Protein Tub, 1 Hydrate Jar, 1 Signed Book Original $207.75; Discounted price $166.20   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Feature Interview/Discussion This holiday weekend we are reflecting on the year and the incredible guests we have had on the show. In a few minutes we are going to share an interview that we did with the late Terry Laughlin who we want to remember for his contributions to the sport of swimming.   Terry Laughlin, who developed a popular method of swimming instruction that emphasized form over speed to help thrashing swimmers learn to glide through the water, died on Oct. 20 2017 in Albany a the age of 66 of metastatic prostate cancer.   Reflecting on our guest this year, Bill and I have picked out our top 3 guest of 2021 and why it made a particularly strong impression. We'd like to hear from you as well!  Be sure to comment on this weekend's post with your favorite interview guest from 2021!   Bill's favorite guests of 2021   Rich's favorite guests of 2021 (In order.  I added extra just in case we have some overlap Play #266 JAN 08 - Tez Steinberg rows 2700 miles from California to Hawaii in 71 days Generally inspiring to see someone achieve something this big and knowing all the preparations that went into it; how painful the rowing got Hearing how much plastic he saw in the Pacific Inspired me to be more thorough in recycling plastic. Always tells it straight and brings insights to the sport There's usually a few innovative ideas coming out of USAT (TimeToTri, Growing Youth, NCAA, COVID Protocols) EE is a great opportunity to learn from other coaches and get CEUs Play #273 FEB 26 - USAT CEO Rocky Harris on the Endurance Exchange and the State of the Sport Gutsy bike performance with Maya Kingma; surprise win; young and unassuming Plus she ultimately won silver in Tokyo Play #285 MAY 21 - Taylor Knibb dominates Yokohama and punches ticket to Tokyo 2021 Genuinely amazed that anyone can do what he does on a unicycle Play #289 JUN 18 - Mike Tierney sets riding world record climbs the worlds hardest ride on a unicycle He's a gold medalist and he's fun to talk to Play #295 JUL 30 - A look back to Kristian Blummenfelt's Gold Medal goal  Just like her energy and vibe. I like that she talks with confidence and she's fun to cheer for. Play #305 OCT 08 - Skye Moench crushes IRONMAN Chattanooga. Sights on Kona 2022     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Waterfall Bank Presents the 1st Annual Couples Championship Sunday, March 6,  2022 Scheduled for March 6, 2022 and title-sponsored by Waterfall Bank based in Clearwater, Florida, [Ft De Soto Park] the concept is for “pro triathletes in a relationship for 6 months or longer” to race together in what seems to be a hybrid enduro/relay format:   Partner 1 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 2 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 1 – Swim .25 miles Bike 10 miles Run 3.1 miles Partner 2 – Swim .25 miles Bike 10 miles Run 3.1 miles   First prize is $100,000.  That's $50,000 each – the same as for the IRONMAN 70.3 World Championship.   Who's racing?  Meet the Couples.  Vincent Luis and Taylor Spivey the strong odds-on early favorites of those listed.   Register for the livestream for free before February 27th.   THIRD ANNUAL ENDURANCE EXCHANGE TO TAKE PLACE VIRTUALLY MARCH 3-5, 2022 COLORADO SPRINGS, Colo. — The third annual Endurance Exchange presented by BOA Nutrition, an industry-wide conference for endurance professionals and athletes, will be held as a state-of-the-art virtual event March 3-5, 2022.   This online experience for the second consecutive year affords everyone an opportunity to safely learn, share and network, and provides reduced costs and added flexibility for attendees. While the goal continues to be to bring the community together annually for an in-person conference, USA Triathlon received overwhelming feedback in a survey it sent a few months ago that many were still recovering and the cost of travel and lodging, as well as job professional and personal obligations, made a virtual conference the best option in 2022. The conference will also record all live sessions and provide attendees the option to view sessions on-demand on their own schedule for three months after the event.   Endurance Exchange is a joint effort to grow, inspire and support the multisport community by bringing industry stakeholders together to learn, share best practices, network and collaborate. The virtual format in 2022 will once again be hosted on Cvent and encourage participation from an even wider range of multisport constituents. The event is open not only to those involved in the business of triathlon, but also to multisport enthusiasts of all types — from beginners to competitive age-group athletes to Olympic and Paralympic hopefuls — as specific athlete-focused sessions will cater to all skill and experience levels. USA Triathlon is continuing to explore options for in-person educational, resource sharing and networking opportunities later in 2022 and will provide additional information as details are finalized.   New in 2022, this year's event will feature a content track specifically for multisport club leaders and administrators, and two options for the Athlete Insider track for novices or advanced athletes. Attendees can also expect additional engaging and interactive features, including live polling, in-session chats, in-session surveys, and prizes for the most engaged conference attendees.   Registration for the 2022 event is now open at enduranceexchange.com at early-bird pricing of $150 for the All-Access track and $45 for the Athlete Insider track. All registrants will also have the opportunity to purchase or extend their USA Triathlon annual memberships for 12 months at a discounted rate of $35. Attendees will have the opportunity to earn up to 10 coaching and/or race director CEUs.   Nearly 1,100 members of the multisport community attended virtually in 2021 to engage with more than 60 hours content across nearly 80 sessions and more than 130 speakers. Registrants should expect a similar volume of content in 2022's edition.   The conference sessions will run from approximately 10:30 a.m.-6 p.m. EST on Thursday, March 3 and Friday, March 4, and from approximately 10:30 a.m.-2:30 p.m. EST on Saturday, March 5.   For the third year, USA Triathlon is offering a limited number of Together We Thrive Endurance Exchange scholarships to foster diversity and bring varied perspectives to the event. Interested candidates may apply here. Priority will be given to people of racial and ethnic minorities, women, and those who may not otherwise be able to attend due to financial constraints.   More information about session topics and speakers will be available at enduranceexchange.com as details are finalized. For sponsorship inquiries and other questions related to Endurance Exchange, please email info@enduranceexchange.com.     What's New in the 303:   USA Triathlon To Invest $100,000-Plus To Drive Youth Participation COLORADO SPRINGS, Colo. – USA Triathlon today announced its plans to invest more than $100,000 to increase opportunities and access for current and prospective youth athletes across the multisport community through its 2022 Return to Racing Youth Stimulus Package.   The 2022 Return to Racing Youth Stimulus Package includes the following: Free youth event sanctioning Free youth clinic sanctioning Free registration for youth clubs 10 free youth memberships for every youth sanctioned race and youth club Expansion of Youth Scholarship Program   USA Triathlon will donate 10 free youth memberships directly to race directors and clubs for every youth sanctioned race and youth club. Race directors and clubs are encouraged to distribute these memberships to underserved and underrepresented youth and communities at their discretion.   Sanctioning events and clinics with USA Triathlon provides a number of benefits, including a direct connection to local multisport leaders across the country, regional and national marketing and promotional support, access to USA Triathlon's crisis management resources, a public acknowledgment of committing to fairness, access and respect, compliance with the U.S. Center for SafeSport, general liability and athlete excess medical coverage that also protects against damage to property, and more. Learn more about USA Triathlon sanctioning here.   USA Triathlon Official Clubs are included in USA Triathlon's Find a Club page, have the opportunity to compete for club national and state championships, receive exclusive race discounts and other event-related perks, have access to resources and education from multisport industry and community leaders, including SafeSport training and education, and more. Learn more about the USA Triathlon Official Club program here.   First Ever Foam Roller Sleeve | NevaRest (livenevarest.com)   Closing: Merry Christmas!  Be sure to tell us your favorites from 2021! Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Last week we reported on out on the Clash Daytona pro results and this week we have Rudy von Berg joining us to talk about his podium performance. We'll also talk about his recovery from Epstein Barr Virus and his race plans for 2022.   Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview with Rudy von Berg Endurance News PTO Announces "PTO Tour" and $5.5M in prize money World Triathlon sanctions Russian Triathlon Federation UTMB World Series 2022 confirmed Events What's new in the 303 Breakaway Athletics 2022 Schedule Global Cycling Network   Interview Sponsor: UCAN Want to Meet Meb? Here's your chance.  Get a chance to have a private 30-minute video chat with 4x Olympian & running legend Meb Keflezighi, the perfect way to inspire you on your fitness journey in 2022! Link to contest entry.   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Feature Interview with Rudy von Berg After winning the U.S. Collegiate Nationals twice during his undergraduate years, Rodolphe committed to a full-time professional triathlon career on completion of his University of Colorado Business Marketing degree in 2017.   While many would consider that a risk, Von Berg's approach marks him out as a man likely to achieve success in whatever career path he chooses. “I am driven by the fact that whatever I do in life, I want to do it extremely well, to my fullest capability, and discover how well I can do it. That is triathlon for me. A challenge every day to try to become better.”   Despite his rapid progress to the upper echelons of the sport and his drive to be the best at whatever he does, Rudy has a refreshing approach to achieving great results. He describes the best piece of training advice he can offer as: “Slow down, you don't need to push your limits in any training day. It's a brick-by-brick process… and no brick should be too heavy to handle.”   In 2020 Rudy finished Challenge Daytona in 5th place with a time of 3:06:40 just behind Lionel Sanders.  94.42  August 8th of 2021 Rudy wins IRONMAN 70.3 Switzerland in a time of 3:42:17 and then came down with mono. While scheduled to race against Gustav Iden and Kyle Smith in The Collins Cup, he pulled out and let Collin Chartier take his place.    Fast forward to Clash Daytona 2021 where he battled the likes of Kristian Blummenfelt, Magnus Ditlev, Matt Hansen and Ben Kanute.   Post Interview: How many watts did he say should feel easy? The pros really have a dilemma with the PTO tour and money, and it's exactly what the future of the sport needs. I learned how to pronounce my cycling glasses   Justin Metzler Matt Miller Trek     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   The Professional Triathletes Organisation (PTO) has today announced the launch of the PTO Tour revealing dates and locations for the first ever PTO US Open, PTO Canadian Open and the 2nd edition of the game-changing team competition – The Collins Cup.   The PTO Tour is a consolidation of PTO events into a ‘Tour' concept where each event will see the world's greatest non-drafting professional male and female triathletes competing for a prize purse of $1,000,0000 for each Open and $1,500,000 for The Collins Cup. With a full complement of events the PTO Tour will consist of a US Open, a Canadian Open, Asian Open, European Open and The Collins Cup. Professional Races in 2022 will see a men's race and women's race each a 100km distance to determine the ultimate athlete: 2km swim, 80km bike leg and a 18km run.   As well as professional racing, the PTO Tour will, for the first time, introduce age group racing, giving amateurs the opportunity to meet and race alongside the professionals, a hallmark of the sport of Triathlon. In addition to sprint (25 km) and middle distance (100km) age group triathlons, the PTO Tour events will include additional racing opportunities in the component sports of the Triathlon – Swim, Bike, Run, making the PTO Tour events a festival-like celebration of multisport. Age Group registration will open on 25th January.   Just like The Collins Cup, each PTO Tour event will have world class TV production broadcast live to a global audience and high-quality shoulder programming showcasing the stories of the PTO Professionals. In 2022, the PTO Tour will consist of the PTO Canadian Open in Edmonton, Canada on 23rd-24th July, The Collins Cup in Bratislava, Slovakia on 20th-21st August and the PTO US Open in Dallas, Texas on 17th-18th September with The Asian Open and European Open following in 2023.   This means the PTO will be putting up a total of $5,500,000 when the PTO rankings bonus pool of $2,000,000 is included in 2022, making it the highest prize purse in the sport.   World Triathlon sanctions Russian Triathlon Federation World Triathlon's Executive Board has decided to sanction the Russian Triathlon Federation due to… ‘the significant number of doping cases in Russia.'  The sanction will be effective for one year, and World Triathlon will review quarterly that necessary measures are being followed. The sanctions approved by the Executive Board, consist of the following: The Russian Triathlon Federation will reach an agreement with RUSADA to test all Russian athletes, especially all those athletes who will be competing internationally. The Russian Triathlon Federation will, together with World Triathlon, create an education plan for Russian athletes and coaches in regard to doping issues. The Russian Triathlon Federation will compensate and refund the prize monies previously awarded to the Russian triathletes sanctioned with doping offences. Russian Triathlon Federation officials must resign from any World Triathlon and European bodies for the period of one year. The Russian Triathlon Federation cannot organise any World or European Triathlon events for one year (until the end of 2022). The Russian National Federation is to reimburse World Triathlon for all costs (including but not limited to laboratory fees, hearing expenses and travel) related to any of the violations of the anti-doping rules committed by their athletes and coaches. Sanctions must be taken inside the Russian National Triathlon Federation for any coach or official that is involved in any doping violation, and collaboration must be made with World Triathlon disciplinary bodies.   UTMB® World Series 2022 confirmed Events (As of 16 December 2021) 24 leading international events across 16 countries are now confirmed for the first ever UTMB (Ultra-Trail du Mont-Blanc). World Series, promising runners of all abilities from around the world the chance to immerse themselves in the UTMB® experience. UTMB® World Series Events are the only place where runners can collect running stones and begin their journey to UTMB® Mont-Blanc – the new home of the UTMB® World Series Finals. Tarawera™ Ultramarathon by UTMB® (New Zealand), 12 February Istria 100 by UTMB® (Croatia), 7-10 April Canyons Endurance Runs by UTMB®, (USA) 23 April Ultra-Trail Australia™ by UTMB® (Australia), 12-15 May Trail du Saint-Jacques by UTMB® (France), 11 June mozart 100™ by UTMB® (Austria), 18 June La Sportiva® Lavaredo Ultra Trail® by UTMB® (Italy), 23-26 June Trail 100 Andorra™ by UTMB® (Andorra), 24-26 June Western States® 100-Mile Endurance Run (USA), 25-26 June Speedgoat Mountain Races by UTMB® (USA), July Ultra-Trail Snowdonia by UTMB®, (Wales), 1-3 July Restonica Trail by UTMB® (France) 7-9 July Val d'Aran by UTMB® (Spain), 7-10 July Trail Verbier Saint-Bernard by UTMB®, (Switzerland), 8-10 July Eiger Ultra Trail by UTMB®, (Switzerland), 15-17 July Wildstrubel by UTMB®, (Switzerland), 8-11 September Julian Alps Trail Run by UTMB®, (Slovenia), 16-18 September Nice Côte d'Azur by UTMB® (France), 22-25 September Puerto Vallarta México by UTMB® (Mexico), October Thailand by UTMB® (Thailand), 10-13 November TransLantau™ by UTMB® (Hong Kong), 3-6 November Panda Trail by UTMB® (China), dates TBC Gaoligong by UTMB® (China), dates TBC UTMB® World Series Finals; UTMB® Mont-Blanc (France, Italy, Switzerland), 22-28 August   What's New in the 303:   Breakaway Athletics Events Announces Race Schedule NoCo 1/2 Marathon & 10K (5-14-22 race day) -Signups open 1-1-22 at 10am MST Timberview Trail 5K, 5M & 10M (8-13-22 race day) -Signups open 1-7-22 at 9am MST Last Call Triathlon (and multisport) (9-25-22 race day) -Signups open 1-14-22 at 9am MST Narrowleaf Lake Run 4m, 7, & 10m (10-23-22 race day) -Signups open 1-21-22 at 9am MST   Placeholder for GCN. Global Cycling Network is a cycling-related YouTube channel which was launched in 2013. It is run by the multi-channel network Play Sports Network, a subsidiary of Discovery.   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

We have Bryan VanMeveren joining us today.  He's finished 25 Ironman races, an 8-time Kona qualifier, has a dozen IM podiums, including 9:53 at IM AZ '11 and #1 Ranked Ironman All-World Athlete 2019.  He runs his own law firm, prioritizes family above all.  How does he do it?  That's what we intend to find out.     Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible. 2022 Training Calendar Available! What's the biggest thing you want to accomplish in 2022? Whatever it is here's something that can help you succeed! Venga wants to help athletes everywhere have the most successful 2022 and it all starts with great planning. Used by thousands of athletes like you, the Venga Training Calendar is an amazing tool to plan, track and capture your life.   It's available now as a free download.   DOWNLOAD CALENDAR PACK 4 Designs iPad Compatible! Import the PDF into your favorite iPad writing software (we love Goodnotes) and plan your year digitally. Add digital stickers, highlights, and more to make it yours.    Put it on your wall, use it on you iPad - track your whole year, vacations, races, important days, make it yours. At the end of 2022 you'll have a unique picture of your entire year.   All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview with Bryan VanMeveren Endurance News Clash Daytona Pro Race Rundown and Results Pho3nix SUB7 Project Cyclocross as a Winter Olympic Sport? Endurance Exchange What's new in the 303 National Cyclocross Championship Bill and Rich's training   Interview Sponsor: UCAN Want to Meet Meb? Here's your chance.  Get a chance to have a private 30-minute video chat with 4x Olympian & running legend Meb Keflezighi, the perfect way to inspire you on your fitness journey in 2022! Link to contest entry.   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Feature Interview with Brian VanMeveren A few things about Brian VanMeveren before we get into our interview: 20-time half Ironman finisher, multiple podium finishes and #1 AG bike splits. 5X 70.3 Worlds qualifier 16-time USA Triathlon All American XTERRA Nationals qualifier Legal advisor and club member NoCo Tri Club, Rocky Mountain Multisport 40+ marathons and Ultras, including numerous of podium finishes Overall Marathon Champion, Crazy Horse Marathon, Black Hills SD Masters Champion, Crazy Horse Marathon Overall Half Marathon Champion, Crazy Horse Half, Black Hills SD Masters Champion Colorado Half Marathon, Fort Collins CO Podium finisher, Colorado Marathon, Fort Collins, CO  time: 2:57:11 Charitable Partners: Wish For Wheels, Animal Friends Alliance, The Mission, Catholic Charities   Nickname: Slats Born: November 25th, 1964 Hometown: Fort Collins, CO Occupation: Managing Partner and Owner, VanMeveren Law Group, P.C. Racing since: 1997 Strengths on the course: PERSEVERANCE Favorite race: Ironman World Championship, Kona, Hawaii Favorite pre-race meal: Pasta Favorite post-race meal: Chicken Enchiladas Favorite post-race beverage: Iced Coffee Pre-race music: Griz, Pink Floyd, Rufus Du Sol, Neil Young, Odesza, Macklemore, Eminem, Radiohead, Pearl Jam, Alice in Chains Accomplishments: 2019 #1 Ranked All-World Triathlete, 8x IM Hawaii Qualifier, 5x IM 70.3 Worlds Qualifier, 1st Place AG IM Boulder, 2nd Place IM Tahoe, 2nd Place IM AZ, 3rd Place IM NZ, 4th Place IM AZ, 8th Place IM CDA PRs: 1:21 half marathon, 2:57 Marathon, 4:21 Half IM, 9:53 IM Short-term goals: AG Podium IM Hawaii World Championships, 2022 Long-term goals: Ironman Hawaii @ age 70! Family status: Married 32 years, 6 beautiful children Hobbies outside of triathlon: Coaching youth sports, volunteering, yoga, Pilates and ultra-trail running Blog/Twitter/website: www.vanmeverenlaw.com Insta: vanmeverenlaw   Post Interview: First triathlon and aero bars giving out Kona swim and vomit in the water See him in Kona next year   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   CLASH Daytona 2021 Results: Hering beats Hall in a thriller CLASH Daytona Results Saturday December 4, 2021 – 2km swim / 80km bike / 18km run PRO Women Jackie Hering (USA) 3:32:50 Lucy Hall (GBR) 3:33:13 Marjolaine Pierre (FRA) 3:34:38 Jodie Stimpson (GBR) 3:34:44 Laura Siddall (GBR) 3:35:42 Anne Reischmann (GER) 3:37:05 Rach McBride (CAN) 3:37:51 India Lee (GBR) 3:40:42 Lesley Smith (USA) 3:41:08 Meredith Kessler (USA) 3:43:24   CLASH Daytona 2021 results: Blummenfelt reigns again PRO Men Kristian Blummenfelt (NOR) 3:08:31 Magnus Ditlev (DEN) 3:10:08 Rudy Von Berg (USA) 3:11:29 Matt Hanson (USA) 3:12:47 Brent McMahon (CAN) 3:14:19 Ben Kanute (USA) 3:16:12 Thomas Davis (GBR) 3:18:31 Andrew Starykowicz (USA) 3:20:46 Taylor Reid (CAN) 3:21:27 Nicholas Chase (USA) 3:21:53     Brownlee vs Blummenfelt and GB vs Norway: Sub7 is a race too Right now, it is fair to say that there are mixed views on the whole Sub7Sub8 Project from within the triathlon community – it's certainly not conventional.  Whatever your take on the rules of this particular game though, one thing that is clear in the mind of Mitchell – the validity of this as a physical challenge. SUB7 is no gimmick   “Part of the real beauty of the project is that it isn't going to be a gimmick; it is a real athletic endeavour and we are able to use the rules to best maximise the performance,” he told TRI247.   “We are able to deploy 10 support athletes in any way we want. We're looking at using the majority of these athletes to help on the bike. Alistair has got some really world-class commercial partners, so we have been working with these guys to see the latest innovations that can help to support us with this. This is going right the way through – the bike, tyres, shoes – every single thing.   “People are getting excited, they are thinking: ‘We can contribute to this and we have got some really cool ideas – let's try it'. It has been a warm and open experience so far.   “I have led the discussions and then we will bring Alistair in as well. Once we know what we can do on the bike, we can work backwards to realise what we need to do on the run and on the swim.   “Because we feel that the bike is the biggest difference, that is one where we are putting in the investment and it is possibly the most complex. We are looking at using eight of the support athletes to work with Alistair on the bike.”     The next cyclocross World Cup event will take place on snow as part of Winter Olympic bid Organisers in Val di Sole have deliberately maintained the snow to show that cyclocross could be classed as an event for the Winter Olympics.  The next meeting in the 2021/22 cyclocross World Cup season will take place at Val di Sole in the Italian Alps, and the hosts have chosen to leave compacted snow untouched.   The Alpine course forms part of a bid to show that cyclocross could be classed as a possible event for future Winter Olympic Games. The organisers have been working hard to preserve the snow as best they can with specialist snow ploughs among other machinery.   Some of the world's best riders will be competing in both the men's and women's events with Wout van Aert (Jumbo-Visma), Tom Pidcock (Ineos Grenadiers), Marianne Vos (Jumbo-Visma) and Denise Betsema (Pauwels Sauces-Bingoal). Val di Sole has become known over the years as one of the main events in the mountain biking world for cross-country and downhill, with cyclocross races usually taking place in the Milan and Veneto regions. However, an expansion to the World Cup has allowed Val di Sole into the calendar.   The track is set in a stunning valley at the Nordic ski centre in Vermiglio at an altitude of 1,261 metres right at the base of the famous Passo del Tonale, which has been used in road cycling races. The temperatures are expected to be between a nippy 3°C and a pretty brutal -7°C when the sun has gone in.   The race was going to be held on snow come what may, with fake snow usually used for events such as downhill skiing and biathlon on standby. However, natural early winter snow has covered the course nicely with a further 40cm expected before the race.   Chris Mannaerts, Flanders Classics, is in Val di Sole and said in a video by the organisers: "Sometimes the track is more icy, sometimes more snow. We expect more snow, the local experts told us it could snow another 40cm but it won't be a problem because the locals are experts at preparing the snow.   "The track has two parts: there's a more technical track at the beginning and then on the other side of the river, there's a really steep hill. That will be very challenging because it's a straight line to the hill.  "We'll see who can climb to the top and who steps off the bike. That will be the key thing in this cyclo-cross race, along with who can make the efforts over and over again."   The venue choice could see the sport of cyclocross be part of the Winter Olympics as all winter sports in the Games must take place on snow or ice. But the earliest it can become a Winter Olympic event is 2030. Inclusion would be a perfect way to get the audience-friendly sport of cyclocross into the Games, and being a winter activity, it would be wrong to have it alongside the other cycling events in the summer Games.   Discussion of including cyclocross within the Winter Olympics first came about back in 2014 when the International Olympic Committee set up a meeting with the UCI to discuss the possibilities.     What's New in the 303:   Nation Cyclocross champs Bill and Rich training   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

We have the first ever women's Tour de France champion from 1984, Marianne Martin joining us today.  We will be talking about the 1984 Women's Tour de France, women's racing today, her thoughts on growing women's cycling, and what this former cycling champ is up to today.   Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview with Marianne Martin Endurance News Clash Daytona Race and Pro List IRONMAN announces it's 2021 Facebook Watch viewership Julian Alaphilippe sets his sights on a win of Le Tour before retiring What's new in the 303 Head sweats takes on a new logo and look   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Feature Interview with Marianne Martin 1984 marked the first-time both a woman and a man stood on the podium as winners of the Tour de France together.  It was Laurent Fignon who won the men's race and it is was the American rider Marianne Martin who won the women's title. Moreover, that it was the inaugural edition of the women's French Grand Tour called the Tour de France Féminin.  It was a 1,083 kilometer, 18 stage race that ran concurrent with the men's event.   The Dutch national team was heavily favored, with its leader Heleen Hage featuring prominently as the race's likely winner.  Little did anyone expect that an underdog American team with an unknown rider by the name of Martin would triumph.   Martin continued her strong ascending and captured the malliot jaune (yellow jersey) after the 14th stage and never looked back. Martin lead the Tour de France Féminin into Paris, marking the first and last time an American would stand on the top step of the podium.  Women Cyclists Change Tour de France Forever - The Washington Post Tour de France féminin 1984 Stage 18 results (procyclingstats.com) What Happened to the Women's Tour de France? | ... (totalwomenscycling.com)   Let's get into our interview with Marianne Martin!     Post interview discussion: Red Zinger / Coors Classic Didn't know anything about racing   Quote at 24 minutes and 45 minutes       From 1984 to 1989, the Tour de France Women was the curtain raising event for the men's event. It was organised by the Tour de France Society, organiser of the men's Tour de France. In 1990, the event changed its name and format, becoming the Tour of the EEC Women, which ran until 1993.   In 1992, a new race was created, the Tour cycliste féminin, organised in August by Pierre Boué. The race lacked stable sponsorship and with the location of stages determined by locations willing to contribute, there were long transfers between stages. Until 1998, it was the Tour Cycliste Féminin, but the Société du Tour de France, organizers of the men's Tour de France, said that infringed their trademark and in 1999 the name was changed.[2] It resumed under the name Grande Boucle Féminine Internationale, but was not held in 2004 because of organisational difficulties. It returned, smaller, in 2005. The previous tours were 10 to 15 stages; later ones had five and stayed in one region. The race also received a lower classification by the Union Cycliste Internationale (UCI), and had a reduced field. In 2008, the race was six days and seven stages. However, in 2009 the race was only four days long with only 66 riders, after a planned race start and three stages in Britain fell through, leading winner Emma Pooley to joke that the race was "more of a Petite Boucle than Grande."[3][4] The race was discontinued after 2009.   France was left with no major women's stage race after the Tour de l'Aude Cycliste Féminin and the Route de France Féminine finished in 2010 and 2016 respectively.  For the last few years the race turned into a 1 day event titled La Course (La Course by Le Tour de France 2021 (cyclingnews.com)).   In 2022, the race is to return, with eight stages.  Zwift will be the main sponsor.     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   IRONMAN DELIVERS UNPARALLELED LIVE EVENT BROADCAST COVERAGE AND CAPTIVATING CONTENT ON FACEBOOK WATCH - Live event coverage of IRONMAN Triathlons sees over 40 million views in 2021 IRONMAN 70.3 World Championship garners over 7 million live and on-demand views equating to over 115,000 hours of world championship content watched around the globe Nearly 56 million triathlon fans around the globe consumed 738,000 hours of live and on-demand content from the 17 live IRONMAN and IRONMAN 70.3® events through IRONMAN's official social media channels during the 2021 season.   Julian Alaphilippe wants to try and win Tour de France before retiring Julian Alaphilippe has said that he is keen to go for the overall at the Tour de France before he retires saying "I don't want to end my time with the regret of not ever trying."  The two-time world champion, Alaphilippe has had yet another exceptional season with the Deceuninck - Quick-Step rider securing a second world title as well as wearing the yellow jersey at the Tour for a third year in a row.   But now Alaphilippe is looking to pick and choose his goals for the upcoming seasons, including the Tour overall title. When being asked about trying to win the Tour, which he so nearly did in 2019, "Never say never," was the answer.   "Why not think about it before the end of my career?" he continued. "There are a lot of questions to be asked and I'd need to speak to the team. But I don't want to end my time with the regret of not ever trying."   In 2019 Alaphilippe led the race for 14 days, only losing the jersey twice, once to Giulio Ciccone (Trek-Segafredo) - who took the jersey from the breakaway on stage six to the top of the Super Planche des Belles Filles before ceding it back to Alaphilippe two days later - and finally to Egan Bernal (Ineos Grenadiers) after the Colombian attacked solo on the Col de l'Iseran on stage 19. On that day the general classification times were taken at the top of the Iseran due to mudslides and extreme weather, which forced the race to be stopped before the final climb to Tignes.   "I've never raced a Grand Tour thinking of winning it," Alaphilippe said, "so there wasn't the same pressure. But I can understand why it's been difficult for [Thibaut] Pinot and [Romain] Bardet," Alaphilippe said.   List of all men's winners of the Tour de France https://en.wikipedia.org/wiki/List_of_Tour_de_France_general_classification_winners     What's New in the 303:   Headsweats Debuts New Look with Updated Logo and Product BOULDER, Colo. (November 30, 2021) /ENDURANCE SPORTSWIRE/ – Headsweats, the leader in high performance headwear, is rolling out an updated logo across all current and new product as part of a revamp to their brand voice and personality. The new visuals debut at The Running Event expo in Austin, Texas on December 1, and will be on product starting in January 2022.   The new mark redefines the “running man,” which has been the iconic logo for the 23-year-old company based in Boulder, CO. “The new mark represents an evolving direction for the brand as we expand to a broader audience,” said Headsweats CEO Jim Heese. “We believe the new logo simplifies the legacy mark while staying true to the brand's heritage. The mission of Headsweats is to embrace sweat as a badge of honor for athletes everywhere.”   In addition to the updated logo, Headsweats is also rolling out the Nerve, a new flagship running hat. A third of the regular weight of an average running hat, it features an internal sweatband and superior drying performance to better manage moisture. The Nerve will retail for $39.00 and will be available in Spring 2022.   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we are talking about planning your 2022 season. How to pick a race?  If you are doing IRONMAN, Challenge or any "big brand" races, you know how fast some of these races sell out.  Local races sell out fast too.  Should you commit early?  Once you've signed up, then what?  When does the training begin?  What kind of training plan is right for you?  All that and more. Show Sponsor: VENGA CBD Thanks very much to Venga CBD for helping make the show possible. Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show Feature Discussion Start Your 2022 Season (Big Brand, Local Races, Off Season Training) Endurance News Kristian B wins big time at Cozumel - new Ironman record What's new in the 303 Without Limits and other local races Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,  Feature Discussion In recent weeks race companies have started sending their 2022 race schedules.  If you are still contemplating your 2022 season, we have some information and discussion that should help you plan your season, or at least get off the couch and register. Bill, I thought I'd tee up this feature discussion by throwing out a few questions for you and I to discuss.  Here they are: What to consider when planning your season? Should you register now or wait? How much should I budget for my race season? When should I start training? How to get started with a training plan? What to consider when planning your season? Rich's thoughts For me I know that I like to avoid cold water, so warmer water is a factor How accessible is the race from a travel perspective?  Is the race serviced by bike transport if travel involved? Does the race venue sound exciting? Bill's thoughts Should you register now or wait? Rich's thoughts: Generally there are a number of arguments for committing early.  Lower race entry fees and greater availability of lodging if traveling. Tier-Based Pricing generally means you save if you register early.  General entries are sold on a tiered pricing model based on slot inventory. Once slot inventory is sold out at each level, the price will go up. Bill's thoughts: How much should I budget for my race season? Rich's thoughts: Before registering for your races, make a list of all the races your are interested in doing. Eliminate with schedule conflicts and then consider the all in costs.  Long distance races tend to require travel and logistics that don't accompany local races. Current United States IRONMAN prices, of which only Ironman Cozumel's website indicates which Tier they are at. Texas Limited St George Qualification/Sold Out Tulsa $774 Des Moines $699 Lake Placid Limited Alaska Sold Out Wisconsin $799 Maryland $799 Increase Sunday Chattanooga $799 California $834 Florida $774 Cozumel Tier 1 - $675.00 Local Races:  Breakaway Athletics sent an email that they will be announcing 2022 registrations soon.  BBSC has 5 tiered price points and we just past tier 1 (their lowest prices) last Sunday November 21st.    Without Limits has also announced their 2022 race schedule. They also have a date-based tiered-pricing.  The Colorado Triathlon: Sprint Triathlon Individual: $90 until 1/1, $95 until 4/1, $100 until 5/29 at midnight Olympic Triathlon Individual: $110 until 1/1, $120 until 4/1, $130 until 5/29 at midnight Bill your thoughts? When should I begin training?  Bill, if you were going to pick a couple of events or races for 2022, what might they be?  What time of year?  When would you start training and why? Rich: My answer depends on the when your earliest and A races are in 2022, what distance you are racing, your realistic goal performance and your current level of training/fitness. As a general rule of thumb, consistency in training produces the best results.  It's best to keep a consistent schedule of training even in the NA off season.  If you are working with a coach already, you are likely in coach-designed off season plan that will bridge you to your formal periodized plan in 2022 (Base, Build, Peak and Taper). If you are not working directly with a coach, you either self-coached or self-coached with a purchased training plan more than likely.  If you are a triathlete for example, it's good to keep a consistent mix of swim, bike, run and strength if you are a triathlete.    Where can I find a training plan: Bill, what was the first race where you followed a training plan?  Was it written by a coach or purchased online? Rich's If you are new to triathlon and don't have a coach, there are a lot of great resources out there.  www.mytimetotri.com - free plans BeginnerTriathlete.com - Triathlon Training for Beginners If you are doing a Sprint or Olympic distance race, As an athlete using TriDot, as a coach, as an ambassador of TriDot, and soon to be a TriDot coach, I highly recommend you try it for 14-day Test Drive.  Start your 14-day Free Trial! When you set up your profile, you'll also pick your "A" and "B" races in the RaceX part of the TriDot app and then TriDot uses your data and AI to design and actively adjust your plan better than a coach can and certainly better than a generic off the shelf plan.  It optimize your training for better results in less time with fewer injuries. https://tridot.com/.  If you decide to continue using it, you can sign up for as little as $9.99/mo, which is cheaper than other training apps without the training plan and cheaper than most plans out there.  If you want more bells and whistles for $29 and $99/mo.  If you feel like you could benefit from active coaching (teaching form and skills, accountability, encouragement, race planning) in addition to a training plan.  You can signup for a coached service with TriDot or please send me an email to Rich@303Colorado.com.  If you do take TriDot for a test drive, there's a question "Did a coach refer you?" Please tell them coach Rich Soares referred you. Here are some of the features I really like about TriDot and why: Detailed daily workouts with training zones that take into account elevation, humidity and temperature - Environment Normalization Performance benchmarking (TriDot scores. For each discipline, a normalized functional threshold power or pace (FTP) on a 1 to 100 scale with 1 being the slowest and 100 being at or near world-record pace.) Drill and exercise videos.  Swim, bike, run and strength workouts have warmups, drills and exercises and there's a video window in the training event to show a 20-30 second video illustrating the drill.  For example, a lot of the run warm up drills have Bobby McGee demonstrating how to do them properly. Device integration (Garmin, Polar, Strava) and smart trainer (Wahoo Kicker) Swim form analysis - combination of diagnostic questions, PhysiFactors (Intensity Duration Frequency Sequence Technique) and a CVT.  Categorizes you as a Tarzan, Overglider, Overkicker, etc and each has a list of characteristics. Swim drill optimization - offers specific drills to address the negative characteristics of your swim form categorization. Other resources: The Cost Of Ironman Races (incl. the not so obvious fees) – My Tri World Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out! Endurance News: Kristian Blummenfelt from Norway and Sara Svensk from Sweden wins Cozumel.  In his Ironman debut, the Olympic champ split a 39:41 swim, 4:02:40 bike, and a 2:35:24 run for a 7:21:12 total. Notably, second-place finisher Reudi Wild, also broke the previous Ironman world's best time with a 7:36:35 and the women's winner, Sara Svensk, set an Ironman-brand world's best time of 8:22:41. This prompted a lot of online speculation about if the course was short, if the swim was accurate.  Here's what I got from Kristian Blummenfelt's Strava Swim distance 4,222 (2.398 miles) Bike 113.14 Run 25.76 Men's Results Women's Results People For Bikes Applauds House Votes in Favor of Billions for Bike Incentives and Infrastructure in Build Back Better Act November 19, 2021 WASHINGTON, D.C. (Nov. 19, 2021) /ENDURANCE SPORTSWIRE/ – After months of debate and negotiations, the U.S. House of Representatives voted to send the Build Back Better (BBB) Act to the Senate, approving with it billions of dollars in funding for an electric bicycle tax credit, a bike commuter benefit, climate and equity-enhancing infrastructure and more in the $1.75 trillion social spending bill. “The House's latest vote on the Build Back Better (BBB) Act embraces bicycles as part of a climate solution thanks to new financial incentives for bikes and e-bikes and grants for climate and equity focused infrastructure improvements,” said PeopleForBikes President and CEO Jenn Dice. “We urge the Senate to take up the BBB before the end of the year so we can get to work on lowering transportation emissions while keeping all people, no matter how they travel or where they live, moving.” PeopleForBikes applauds the House for advancing wide-reaching policies to curb transportation emissions and enhance mobility. The inclusion of the E-BIKE Act, a tax credit for electric bicycles, could mean money back in the pockets of Americans looking for a green, efficient and healthy transportation option. It will support delivery workers reliant on electric bicycles, parents seeking to leave the car at home for school drop offs and anyone who wants to harness the power of an electric bicycle to meet their daily local transportation needs. PeopleForBikes is especially grateful to House leadership for shepherding the BBB through the legislative process and champions for bikes and e-bikes in Congress, specifically Representatives Earl Blumenauer (OR-03), Jimmy Panetta (CA-20) and Mike Thompson (CA-05) for their sponsorship of the E-BIKE Act. The BBB now heads to the Senate, where a path forward remains unclear. PeopleForBikes, the bicycle industry and our partners will continue to advocate for a spending bill that includes the E-BIKE Act, climate and equity infrastructure grants and more. PeopleForBikes works at the federal, state and local levels to advance the state of bicycle infrastructure, promote incentives for bicycles and expand access to electric bicycles. For questions related to this work, please contact PeopleForBikes Director of Federal Affairs Noa Banayan at noa@peopleforbikes.org. About PeopleForBikes PeopleForBikes is making biking better for everyone by uniting millions of Americans, thousands of businesses and hundreds of communities to make every bike ride safer, more accessible and more fun. When people ride bikes, great things happen. Join us at PeopleForBikes.org. What's New in the 303: Ran into Jennifer Gutierrez swimming at Eastridge Rec Center in Highlands Ranch.  Gutierrez competed at the first Olympic triathlon at the 2000 Summer Olympics and she was the first American to qualify as a triathlete for the 2000 Olympics. She took thirteenth place with a total time of 2:03:38.48. Upcoming Guests Marianne Martin (born November 1, 1957 in Fenton, Michigan) is an American road racing cyclist. She won the first Tour de France for women in 1984. The year she won the Tour de France Martin suffered from anemia earlier in that year and had been riding poorly. At the race Martin took the lead after stage 14 where the race encountered the mountains. Martin was a good climber and never gave up the lead after that into Paris. The streets were said to contain more two million spectators watching the race. Martin was inducted into the 2012 Boulder (Colorado) Sports Hall of Fame.  She's a talented professional photographer and her work can be seen on Real Life Portraits.  She is going to help us understand women's racing, pay disparity and what it would take to close the pay gap.  Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Jake Kilgore is the race director of the DC Peaks 50 that has an epic story this year, ending in NYT headlines '87 Rescued From ‘Near-Whiteout' Conditions During Utah Ultramarathon.  Speaking of stories, Jake is also author of the book Trial Running: Learning Perseverance Through Life's Aid Stations. You heard right "TRIAL running".  Jake and his trail running has some very interesting roots, twists and unexpected outcomes. It was his time in Federal Prison where much of his trail running dreams were manifested.   Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Interview with Jake Kilgore Endurance News PTO Press Release Gustav Iden is poised to be crowned as PTO World No. 1 for 2021 IRONAN Arizona Inaugural Challenge Malta will take place May 2022 Wattie Ink is now Spaero Triathlon What's new in the 303 Weekly Spin and Inside Tracker Coaches Corner and TriDot Videos of the Week   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Jake Kilgore Setup quote from IRunFar: https://www.irunfar.com/what-really-happened-at-the-2021-dc-peaks-50-mile-race   As race day approached, a poor weather forecast developed, predicting significant precipitation via rain and/or snow depending on the altitude. The National Weather Service, for example, instructed hunters and outdoor recreationists to be prepared for winter conditions in the Utah mountains. This type of storm is not unusual for the month of October — and even the second half of September — in this geography, the tops of mountains.   On Saturday, October 9, at 5:30 a.m., the race started off as planned in Kaysville, Utah. This town is just north of Salt Lake City in Davis County, the namesake of DC in the race name. Runners were excited for this autumn ultra, to run a rugged course that traversed the mountain range above the northern Salt Lake City suburbs, including Francis Peak and Bountiful Peak. The more prepared runners had seen the weather forecast and knew the event's high passages, and packed their running vests accordingly with jackets and gloves, some even bringing pants as a precaution.   Kelly Sparks, the Davis County Sheriff, spoke about the shock it was to get a call of this magnitude.   “It's pretty rare, in our part of the country, to get a call that so many people are in need of assistance. We usually deal with groups of twos and threes. We got the call at about 9:30 a.m. that there were runners out on this high altitude course that needed assistance. We sent some SAR people on foot, some on snowmobile, and some on four-wheelers. Some went from the front of the course going forward, and others went from the midpoint backtracking. We needed to ensure everyone could get off safely.”   When asked about the characterization in the initial media reports of runners being lost, Sheriff Sparks stated, “I don't think anyone was lost at that time, but the [race directors] realized that it could become a real situation, with the blowing snow and visibility. We needed to get people to a warm environment as fast as possible.”   The DC Peaks 50 blizzard and athlete rescue is just the tip of the iceberg of this story.  You have to understand where this this story starts with Jake Kilgore as a CEO of a major motorize wheelchair company and the journey to ultra trail running.   Let's talk to Jake Kilgore.     There are ton of details about Jake's experience that we did not get to:   Kilgore, Jake. Trial Running: Learning Perseverance Through Life's Aid Stations (p. 41). Kindle Edition. The doctor's office is left with an Orbit prescription pad in order to make the referral process simple. This pad contains checkboxes and fields for the medical professional to order supplies and materials based on a patient's needs. Many reps would make minor changes to this prescription pad and other paperwork—adding a missed checkbox, filling in a date, or writing in “ninety-nine months” when the length of need is overlooked. Everyone knew it. The owners knew it, I knew it, and our internal reviewers knew it. Although this behavior was not permitted, everyone viewed these actions as not a big deal—and certainly not criminal.     Kilgore, Jake. Trial Running: Learning Perseverance Through Life's Aid Stations (p. 36). Kindle Edition. I used every Sunday for a one-on-one phone call with each of my four kids, rotating through them oldest to youngest, one Sunday at a time. This was the best I could do to keep a close, private, trusted relationship with each child. I dedicated all fifteen minutes to that one child. If you only had fifteen private minutes a month, being recorded by the government, what would you ask your child? What would you talk about? Inmates were charged roughly three bucks for their fifteen minutes.   Kilgore, Jake. Trial Running: Learning Perseverance Through Life's Aid Stations (p. 50). Kindle Edition. We heard the whispers, we saw the looks of “That's Jake Kilgore. The one who's going to prison soon. His poor wife and kids. Sad that his greed and unlawful conduct would do that to them.” We heard it all. We saw it all.     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   GUSTAV IDEN POISED TO CAPTURE TITLE AS PTO WORLD NO. 1 Professional Triathletes Organisation today announced that Gustav Iden is poised to be crowned as PTO World No. 1 for 2021. In his victory in Florida over the weekend at his first long-distance race, Iden scored 107.23 PTO World Ranking Points, the second highest score for a full-distance race in 2021, just below the stellar performance of 2x World Champion Patrick Lange at Tulsa, where Lange scored 108.88 PTO World Ranking Points. Combined with Iden's 110.18 points scored at the IM 70.3 World Championship® and the 111.34 points he scored at The Collins Cup, this gives Iden a nearly unassailable average of 109.62 PTO World Ranking Points.   With Jan Frodeno, PTO World No. 2, announcing that he is not expected to race again this season, Iden is set to finish the season as PTO World No. 1. This will be the first year since the PTO Rankings began in 2016 that Frodeno has not been PTO World No. 1 and might signal that the Changing of the Guard has well and truly begun.   The PTO World Rankings are based on the average number of PTO World Ranking Points that an athlete has earned for their three best races in 2021. Frodeno's best three races are 112.86 points at The Collins Cup, 107.51 points at Challenge Miami and 88.10 points at Challenge Gran Canaria, giving him an average of 102.82 PTO World Rankings Points. Should Frodeno decide to race again before December 31 and was to score 108.52 or more PTO World Rankings Points, he would reclaim the PTO World No. 1 ranking.   Ironman Arizona Schedule:  Thursday, Nov. 19 9:00 a.m. – 5:00 p.m. - IRONMAN Village Opens – Tempe Beach Park Friday, Nov. 20 9:00 a.m. – 5:00 p.m. - IRONMAN Village Opens – Tempe Beach Park Media Credential pick up time and location will be coordinated upon approval of credentials. Please contact press@ironman.com for additional information. 5:00 p.m. – 6:00 p.m. – Opening Ceremonies – Tempe Beach Park Saturday, Nov. 20 8:30 a.m. – 5:00 p.m. - IRONMAN Village Opens – Tempe Beach Park 9:00 a.m. – 4:30 p.m. – Bike Check-in – Transition Area 10:00 a.m. – IRONKIDS Arizona Fun Run – Tempe Beach Park 10:00 a.m. – 11:30 a.m. – Practice Swim – Tempe Beach Park Sunday, Nov. 21 – Race Day 5:00 a.m. – 6:30 a.m. - Transition area open – Tempe Beach Park 6:45 a.m. – Select Blinds IRONMAN Arizona Age Group Rolling Start – Tempe Beach Park 7:00 a.m. – 4:00 p.m. - IRONMAN Village Opens – Tempe Beach Park Approx. 3:00 p.m. – First finisher expected at the finish line Approx. 11:30 p.m. – IRONMAN Race Ends (*17 hours after the last athlete enters the water)   Challenge Family Announces Challenge Malta for Early 2022 November 12, 2021   The Mediterranean island of Malta has been announced as the latest destination in Challenge Family's global triathlon series. The inaugural Challenge Malta will take place on Sunday 15 May 2022 with a 113km coast-to-coast course that includes the country's most spectacular scenery. 12 November 2021./ENDURANCE SPORTSWIRE/ – The Mediterranean island of Malta was today announced as the latest destination in Challenge Family's global triathlon series. The inaugural Challenge Malta will take place on Sunday 15 May 2022 with a 113km coast-to-coast course that includes the country's most spectacular scenery.   Malta packs a glorious variety into its small archipelago. Malta's landscape contrasts rocky stretches of coast that end in dizzying limestone cliffs with sheltered bays that hide crystal-clear water and red-gold beaches. Combine that with its exotic mix of Italian, French, British and Arabic influences in both architecture and cuisine along with 3,000 hours of sunshine a year and Malta is an exciting new destination for the long distance triathlon world.   Wattie Ink is now Spaero Triathlon Spaero Triathlon, a California-based triathlon apparel brand formerly known as Wattie Ink, has announced its new brand name. The newly branded Spaero Triathlon is also rolling out a new line of advanced technical triathlon gear and an ambassador team program.   “We already have a stellar reputation for technical, high quality performance apparel,” said CEO Ryan Cady. “We are continuing to build on that foundation by working with some of the most advanced fabrics that deliver improved thermal regulation and superior aerodynamics.   “I can't wait to bring these new products to market with a new look and feel. We're committed to taking triathlon training and racing apparel to the next level that will put athletes at every level at an advantage.”   The new Spaero Triathlon ambassador team is comprised of elite and age-group squads. These ambassadors receive a wide range of benefits including custom apparel, training resources from human performance experts and professional athletes, exclusive event experiences, rewards, and perks from other prestigious brands.   “Spaero Triathlon is an evolution for us,” added Cady. “We've been producing top quality triathlon gear for the last eight years. Current market research tells us that high performance gear for triathletes at all levels is in high demand.   “We've been elevating our product development for a while and this rebrand is a great opportunity to showcase the technical performance of our product line.”   Spaero Triathlon will continue to be manufactured in the company's two wholly owned and operated facilities in San Diego, CA and Mexicali, MEX.     What's New in the 303:   Colorado State Cyclocross Championships - Nov 20th & 21st The 2021 Colorado cyclocross season all comes down to this, the event where we crown the best in the state!  This year the Colorado State Championships heads back north to the oldest venue in the state, a venue that got it's start back in 1999.  Over the years this venue has been home to some iconic cyclocross action, earning the nickname, the "Bowl of Death"   303ENDURANCE GIVEAWAY The Ultimate InsideTracker Prize Package InsideTracker--ultra-personalized nutrition and wellness platform that analyzes data from your blood, DNA, and lifestyle--is proud to partner with 303Endurance.   ONE LUCKY WINNER WILL RECEIVE: 2 InsideTracker Ultimate Test ($1,178 value) 1 InsideTracker DNA Kit ($249 value) 2 InsideTracker InnerAge Test ($198 value)   303 Holiday Gift Guide?   Coaches Corner:   I have been using TriDot as an athlete for several months now.  The more experience I have with it, the more I've come to appreciate how effective the training has been for me as an athlete.  It's made me question how effective my designed training plans are compared to what TriDot provides.    I design training plans and workouts based on my knowledge of my athlete, what I assess they are capable of, my training philosophy and what I think is the best future training based on what the athlete has achieved in the past.   Summing this up.  I'm taking all of an athlete's training data, combined with the filter of my professional training as a coach, my experience as an athlete and a coach, and my philosophies to create the perfect future workouts and training cycles.   My crisis is admitting that my training plans are limited by my experience and filters. TriDot is using millions of records from tens of thousands of athletes to make hundreds of calculations to design the perfect workout and training plan.  It then automatically adjusts based on your training and if you miss a workout.    I am signing up to be a TriDot coach because I believe the platform is that good.  But this has caused me to ask the question, what coaching services that am I providing do athletes value most in a coaching relationship?    Question:  Bill, it's been a while since either of us was actively coached, but question for you:  When you accomplished your goal, what services did you appreciate the most?    Here's a list of typical coaching services.  I'll read the list and you tell me what your top 5 and maybe what would be really low on your list.  That work?   Assessing current fitness and realistic goals Designing a perfect training plan Adjust and redesign training for life events or injuries Test and establish athletes training zones Provide inspiration and encouragement Provide feedback and accountability for training compliance Teach best practices and safety during training Teach swim form, drills, bicycle handling and running form Teach strategies for mental resilience Assess hydration and nutrition needs and develop athlete specific strategies Teach how to setup devices to be congruent with training workouts and compatible with athletes gear   Upcoming Guests Marianne Martin is the first woman to win the Tour de France in 1978.  Marianne Martin (born November 1, 1957 in Fenton, Michigan) is an American road racing cyclist. She won the first Tour de France for women in 1984, covering the 616-mile course in 29 hours, 39 minutes, and 2 seconds. The race was held in July and had 18 stages. The women's tour ran the same time as the men's and finished 2–3 hours before the men each day.[1][2]   The year she won the Tour de France Martin suffered from anemia earlier in that year and had been riding poorly. At the race Martin took the lead after stage 14 where the race encountered the mountains. Martin was a good climber and never gave up the lead after that into Paris. The streets were said to contain more two million spectators watching the race.   Martin, along with runners up Heleen Hage (Dutch) and Deborah Shumway (American), stood on the podium with male champions Laurent Fignon, Bernard Hinault and Greg LeMond. Fignon's prizes were valued at over $225,000 (adjusted to 2016). Martin was awarded a trophy and $1,000.[3]   Martin was inducted into the 2012 Boulder (Colorado) Sports Hall of Fame.[4]     Video Of The Week When Mother Nature Says No | DC Peaks 50 Miler 2021     Aid Station Mentality: Enduring Life Challenge's Through Ultra Running     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have the youngest person to ever win Leadville 100 trail run. At the age of 23 Annie Hughes has been winning some of the most competitive ultramarathon she has raced this year, including Collegiate Peaks 50, Leadville 100 and the Moab 240. Show Sponsor: VENGA CBD Thanks very much to Venga CBD for helping make the show possible. Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show Interview with Annie Hughes Endurance News IM Florida and the return of the NYC Marathon What's new in the 303 Weekly Spin and Inside Tracker Videos of the Week Annie Hughes finish IM Florida Pro Highlights Most Epic Ski Run Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Annie Hughes Annie Hughes is a 23 year old ultra running phenome from Leadville, Colorado.  She ran track and cross country at Buena Vista High School.  She went on to run at Adams State and is now taking the ultramarathon scene by storm.  Annie Hughes (@outdoorable_annie) • Instagram photos and videos Annie Hughes' Results (ultrasignup.com) Annie Hughes Interview (ultrarunnerpodcast.com) ANNIE HUGHES (AGE 23), WINNER ULTRA TRAIL COLORADO. OVERALL WINNER AT COLLEGIATE PEAKS 50 MILES. - TrailrunningSpain.com Leadville champion Annie Hughes runs with gratitude (runspirited.com) Annie Hughes - Stats (milesplit.com) The Story Behind Moab 240 Champion Annie Hughes — ATRA (trailrunner.com)   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   IRONMAN Florida Results - https://www.ironman.com/im-florida-results Gustav Iden wins with a 7:42:57.  Lionel Sanders comes in 2nd with a 7:48:50 Heather Jackson takes out the win with a 8:52:57 Skye Moench in 2nd with a 8:56:36 Talking to John Mayfield at TriDot who raced Florida last weekend, the swim conditions were really choppy and the current was strong in spots. 1st place pro swim 2021 vs 2020; Gustav 58:09 in 2021 and Chris Leiferman 54:40 in 2020 Heather Jackson 1:10:19 in 2021 and Katrina Matthews 58:57 in 2020   NYC Marathon Results - https://results.nyrr.org/event/M2021/finishers#g=M&page=1 Highlights From the 50th New York City Marathon: Kenyans Dominate as the City Celebrates Marking a jubilant return, some 30,000 competitors made the 26.2-mile journey across the five boroughs. After being canceled last year because of the coronavirus pandemic, the New York City Marathon returned on Sunday for its 50th running. For many New Yorkers, the race served as a metaphor for the city's arduous recovery from the coronavirus pandemic, an opportunity to express pride and indulge in community after months of lockdowns and halting efforts to reopen. Upcoming Guests Jake Kilgore is the race director of the DC Peaks 50 that has an epic story this year.  Speaking of stories, Jake is also author of the book Trail Running: Learning Perseverance Through Life's Aid Stations.  Jake has an amazing story of navigating through adversity both on and off the run course.   Video Of The Week Ironman Florida 2021 Race Movie Markus Eder's The Ultimate Run - The Most Insane Ski Run Ever Imagined 2021 Leadville 100 Run Women's Finish | Annie Hughes, Genevieve Harrison, and Blake Wageman   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have return guest, professional triathlete and 2 time gold medalist, Allysa Seely.  She won gold at the 2016 Rio Paralympics and against all health odds made it back to the Paralympic team in the Tokyo Paralympics a couple of months ago.  She shares her incredible tale how she even got to the 2021 games after spending three months in a hospital at the beginning of 2021.   Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga was started in Colorado by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga created a SYSTEM of CBD products that cover 100% of your CBD needs (Ultra Gels, Sleep formula, Balm, Gummies and Energy Drink).   Each product is specifically made to support an area of your endurance life from training (Ultra Gels) to racing (Gummies and Energy Drink) to recovery (Balm and Sleep).  All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   Before we talk about today's show, let's give a shout out to last week's guest Matt Bach from TriDot, which inspired a return to full training this week.  I have been on a six week break from full training since my hernia surgery.  II have two 70.3 races loaded in to RaceX and have decided to take apply to get on the TriDot coaching platform.     In Today's Show Interview with Allysa Seeley Endurance News Oceanside 70.3 Results What's new in the 303 Veloswap on Saturday Cross of the North Outdoor Industry Night Cyclocross Westmnister Video of the Week   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Allysa Seely Allysa Seely became involved in triathlon as a New Year's tradition to try something she had never done before. She learned about triathlon and signed up for her first race a few weeks later. Seely was a member of the Arizona State University collegiate club triathlon team and a nationally ranked triathlete before her diagnosis. In 2010, Seely was diagnosed with Chiari II Malformation, basilar invagination, and Ehlers-Danlos Syndrome, which affect her brain, spine, and connective tissues.   After her first surgery, she was back to competing seven weeks later at the USA Triathlon Collegiate National Championships with ASU. She made her debut as an elite paratriathlete in 2012, earning bronze at the ITU Paratriathlon World Championships that year. Then in 2013, Seely had her left leg amputated below the knee due to complications and increased spasticity in her foot. That would move her into a new paratriathlon category — but she continued to thrive, winning five gold medals on the elite ITU circuit in 2014. She earned her first two world championship titles in 2015 and 2016.   At the Rio 2016 Paralympic Games, Seely made history by winning a gold medal in paratriathlon's debut as a Paralympic medal event. She also competed in track & field at the Rio Games, placing sixth in the 200m. That same year, she was a featured athlete in ESPN the Magazine's Body Issue. Seely has been dominant in the women's PTS2 division since Rio, earning silver at the 2017 World Championships and winning her third career world title in 2018 after an undefeated 2018 elite season. In July of 2019, Seely won an ESPY for Best Female Athlete with a Disability. She faced significant health challenges in late 2020 and early 2021, spending several months in the hospital with endocarditis, severe inflammation of the heart. She returned to full-time training in the spring, regaining her fitness in time to earn a silver medal at the Americas Triathlon Para Championships June 27 in Pleasant Prairie, Wisconsin, a key selection event for the Tokyo Games.   She says her biggest inspiration in life is her grandma for pushing her to be a better athlete and human and to make the world around her better. She also credits her service dog Mowgli as being a great training and life partner. When she travels for competitions, Seely collects postcards and mini silver spoons from each location. Her favorite spoon is a hand-painted ceramic spoon from Estonia, and some of her favorite places that she has traveled to are Northern Ireland and Poland. She says her name is spelled “Allysa” because of a misspelling on her birth certificate, and of her biggest talents outside of triathlon is creating DIY projects.     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   IRONMAN 70.3 Oceanside Pro Men Results Pro Womens Results This is the only 70.3 that Mike Reilly calls.   What's New in the 303:   Blue Competition Cycles, Good Value on Bikes for Sale at Velo Swap Saturday The annual VeloSwap Expo offers a wide variety of cycling accessories, clothing, parts and bikes. Blue Competition Cycles, a bicycle manufacturer based in Lafayette has some new and very slightly used (demos) for sale and available in their booth. Here is a list.   Cross of the North - Nov 6th-7th Looking for a little cycle cross action up North? Registration is open! Join for a few new twists and turns on the New Belgium Brewing course, then grab a beer and stick around for Larry Grossman on the mic.   Outdoor Industry Night Tuesday Nov. 9th Monthly Outdoor Industry Social at The Tune Up at Full Cycle, to network with local outdoor industry professionals! The social is meant to be a time to network and meet new people who work (or want to work) in the outdoor industry, while enjoying Happy Hour drinks all night at The Tune Up. - Company Pitches - Meet & Greet - Guest Speakers - Happy Hour drinks   CYCLO-X Westminster - Nov 13th As the weather grows colder the action heads to Westminster City Park with 1.5 points on the line.  Our course designer has been hard at work crafting some creative variations to one the most flowing courses in the series!  Get ready for new lines, descents that make you feel like a little kid on a roller coaster again, and of course the grand stair case!   2022 Grand Traverse Triple Crown Registration Open With the addition of the Run and the Bike in 2015, it became possible for competitors to do all three events.  That year, the Grand Traverse Triple Crown Competition was born when a handful of athletes Skied, Ran, and Biked between Crested Butte and Aspen for the fastest cumulative time. With its legacy firmly planted as the toughest point-to-point ski race in North America, the GT Triple Crown defines a new generation of mountain sports competition.   Upcoming Guests Annie Hughes has won every ultramarathon she has raced this year.  She's 23 years old and won Collegiate Peaks 50, Leadville 100 (youngest to ever win) and Moab 240.   Video Of The Week 1st place Oceanside 70.3 || Race Recap   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

A couple months ago I shared my initial experience with TriDot after a couple months of use. We've invited a friend of ours Matt Bach to help explain TriDot gives athletes a highly individualized training plan using artificial intelligence, environmental factors, and even your genetic data.    Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga was started in Colorado by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga created a SYSTEM of CBD products that cover 100% of your CBD needs (Ultra Gels, Sleep formula, Balm, Gummies and Energy Drink).   Each product is specifically made to support an area of your endurance life from training (Ultra Gels) to racing (Gummies and Energy Drink) to recovery (Balm and Sleep).  All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Interview with Matt Bach Endurance News IRONMAN Sacramento Cancelled by Bomb Cyclone USAT Foundation Accepting Applications for 2022 Ambassador What's new in the 303 Colorado's Newest Safety Stop Community Let Your Next Race “Call You” and Don't Be Afraid to Answer Video of the Week Justin Metzler on IM California   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,      Interview with Matt Bach A couple years ago we met our guest in Kona.  Matt is a Wall St to Kona story as an athlete and he's a well respected coach and industry leader.  Matt Bach made a move to work for Predictive Fitness after a successful career at UCAN.  Ever curious to know what Matt was up to, we learned that he was working for TriDot, which I admittedly knew very little about. A cursory research led me to understand it was a training app, something about artificial intelligence, but that's about it.   The athlete gets the most perfect training workout, structured in the perfect way, and with the exact intensity for the temperature and altitude the workout is being performed.  TriDot then uses the athlete's training and testing results with RaceX to predict race performance on your goal race. When every workout counts, make every workout count!   This week we have Matt Bach from TriDot. To check out RemoteRacing and sign up for the inaugural USA Triathlon Remote National Championships: https://remoteracing.com/ To check out TriDot and start your 2 week free trial: https://tridot.com/ 5 Tips for Free Speed: https://www.myracex.com/5-tips-for-free-speed/     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   IRONMAN California Cancelled Due to "Unprecedented Weather Conditions" Friday Rained until 11am and then cleared, the sun came out during the pro panel with Justin Metzler, Lionel Sanders and Jan Frodeno.  The weather the rest of the afternoon was great for riding the course and getting in a practice swim.  The forecast at the time called for 70 percent chance of rain every hour all day and Sunday to be 100% rain on Sunday. Saturday Partly cloudy in the morning.  Started to drizzle off and on around 4.  By 8 there was a steady rain and 8:23 a notification went out that the bike was cut to 56 miles (1 lap instead of 2).  Transition would open at 5 instead of 4:30. Sunday Driving across the Tower bridge to Sutter Health Ball Park (Transition) the rain was pouring. Some athletes were walking across the bridge in the driving rain.  The parking lot was a lake.  I was shocked that they hadn't cancelled the race yet.  Matt put his wetsuit on in the car and then we tried to find dry ground to walk on to get to the park entrance.  and we Wes from Pro Bike Express had to move his truck 2 or 3 times to higher ground.  It was pouring and so I handed him his bags, wished him luck, and told him I'd see him at the swim exit.  The athletes would be shuttled up river.  As I headed back to the car, the wind blew my umbrella inside out and I worried about Matt. I drove back across the bridge to a parking garage to stay out of the rain until closer to the start.  The plan was to bundle up and watch the swim exit.  At 6:30 I received a text from Matt "it's cancelled".  Matt explained later that a volunteer came on the bus and made the announcement.  I was meanwhile in traffic coming back across the bridge to the ball park to pick him up.  Thank goodness he had Pro Bike Express to give his bike to.  I felt terrible for the athletes walking or riding their bikes across the bridge. The athletes received an email from IRONMAN later in the day:   Dear 2021 IRONMAN California Athlete,   As shared with you earlier, we are beyond disappointed that the 2021 IRONMAN California triathlon could not take place due to unprecedented weather conditions in Sacramento and northern California on Sunday. For an event that has been years in the making, we were excited to showcase this beautiful region and provide you with a race experience that you deserve. However, due to the considerable weather conditions, we felt this was the necessary decision.   Based off the unforeseen circumstances and to provide all of our athletes the ability to race, we have made a variety of race options available, including a very limited number of entries to 2021 events (which will be issued on a first-come, first-served basis) and a number of options for 2022 events.   Defer to 2022 IRONMAN California – October 23, 2022 (Automatic Option) Free transfer to 2021 Visit Panama City Beach IRONMAN Florida – November 6, 2021* Free transfer to 2021 Select Blinds IRONMAN Arizona- November 21, 2021* Free transfer to 2021 Mazda IRONMAN Cozumel – November 21, 2021 Free transfer to 2022 IRONMAN Texas – April 23, 2022 Free transfer to 2022 Certified Piedmontese IRONMAN Tulsa – May 22, 2022 Free transfer to 2022 Certified Piedmontese IRONMAN North American Championship Des Moines – June 12, 2022 Free transfer to 2022 ViewSPORT IRONMAN Lake Placid – July 24, 2022 Free transfer to 2022 Subaru IRONMAN Canada-Penticton – August 28, 2022 Free transfer to 2022 IRONMAN Wisconsin – September 11, 2022 Free transfer to 2022 IRONMAN Maryland- September 17, 2022 Free transfer to Little Debbies IRONMAN Chattanooga presented by McKee, A Family Bakery – September 25, 2022 Free transfer to 2022 Visit Panama City Beach IRONMAN Florida – November 5, 2022 Free transfer to 2022 IRONMAN Arizona- November 20, 2022   *2021 event options are first-come, first-served and very limited availability   On Tuesday, October 26th at 12pm eastern, you will receive an email from Active with a link to select your event option. If you would like to compete in IRONMAN California on October 23, 2022, no action is required at this time. If you choose to not remain in the new event date, you will have until Monday, Nov 8 at 11:59 p.m. ET to complete your new event selection in the provided Active link. Please note: if you plan to select any of the 2021 IRONMAN event options, your selection will need to be completed no later than Thursday, October 28th at 11:59 p.m. ET.   If you have additional questions, please contact calilfornia@ironman.com.   While we were prevented from holding the event in 2021, we look forward to providing you with an exceptional IRONMAN race experience in the future.   The IRONMAN California Team       USA TRIATHLON FOUNDATION NOW ACCEPTING APPLICATIONS FOR 2022 AMBASSADOR TEAM Posted on October 26, 2021 COLORADO SPRINGS, Colo. — The USA Triathlon Foundation announced today it is now accepting applications for the fourth annual USA Triathlon Foundation Ambassador Team. The USA Triathlon Foundation Ambassador Team is a group of dedicated individuals who are committed to raising awareness for the USA Triathlon Foundation and its mission, which is transforming lives through sport by opening pathways to swimming, biking, and running for all. The application window runs from Oct 15th through Nov 5th.   The ambassador team is based around the everyday triathlete who has a passion for giving back. Through local service projects, community outreach activities and beginner triathlon clinics, ambassadors embody the goals of the USA Triathlon Foundation: to support and promote triathlon, and to open pathways to triathlon to those for whom it might not otherwise be possible.   Outreach activities will support one of the Foundation's three key focus areas: encouraging every child to participate, inspiring adaptive athletes to get involved, and igniting athletes' dreams of competing at the Olympic or Paralympic Games.   “The impact our ambassadors have had in growing and supporting the sport of triathlon in their local communities, as well as at national and world events, is a testament to the passion and dedication the multisport family displays on a daily basis.” said Laura Goodwin, Foundation Development and Program Coordinator for the USA Triathlon Foundation. “We look forward to growing both the influence and outreach of the Ambassador team as we field the largest team yet this year.”   Ambassador team members will participate in service projects on-site at the 2022 Toyota Legacy Triathlon in Long Beach, Calif., on July 15-17 and the Toyota USA Triathlon Age Group National Championships in Milwaukee on August 6-7. Service projects will support local triathlon communities and multisport-focused charities in each host city.     What's New in the 303:   Colorado's Newest Safety Stop Community On October 19, Manitou Springs became the latest Colorado community to adopt the Safety Stop! Bicyclists in Manitou can now treat stop signs as yield signs and stop lights as stop signs when the coast is clear. John Graham, the Mayor of Manitou Springs said in a statement, “Creating an environment where our roads are more comfortable for everyone—at no cost to the taxpayers—is a great achievement for the City of Manitou Springs, and we hope to see other municipalities follow suit in the future.”   Congratulations to the residents of Manitou Springs!   We're excited to see more communities in Colorado passing this common-sense ordinance. We're gearing up for the 2022 legislative session, where we're fighting to pass a law that would standardize the Safety Stop across the state.   The Safety Stop Several Colorado communities allow bicyclists to perform the Safety Stop, a safer way for people on bikes to cross at intersections when they have the right of way. The maneuver allows people riding bicycles to:   treat stop signs as yield signs. treat red lights as stop signs. The Safety Stop does not impact the current right-of-way. People on bicycles can proceed straight, right, or left at a reasonable speed of no more than 15 miles per hour only when the coast is clear. Click here to watch our explainer video and announcement of Englewood's adoption of the Safety Stop.   As of October 25, 2021, the following Colorado communities allow bicyclists to perform the maneuver:   Aspen (stop-as-yield only) Berthoud Breckenridge Dillon (stop-as-yield only) Englewood Manitou Springs Steamboat Springs Summit County Thornton To learn more about the Safety Stop's benefits for bicyclists, as well as Bicycle Colorado's efforts to make this legal statewide, please click here.   Upcoming Guests Allysa Seely     Video Of The Week IRONMAN CALIFORNIA RACE WEEK   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have Jared Fisher joining us for the interview.  Jared has biked across the country multiple times.  He's also the CEO of Escape Adventures, which is a cycling-tourism company.  Bill experienced their hut system.   "The “huts” are shipping containers repurposed and carved up to make sleeping accommodations and a kitchen for 12 cyclists. As Jared Fisher, owner of Escape Adventures, who dreamed up this hut system says, “It's like putting together a lego house. It takes four containers to make a “hut” and we cut them, install windows and doors and add the bunks and appliances.” The huts are “off the grid” operating by solar and propane complete with compostable toilets and showers." Utah's Unique Mountain Bike Hut System Unites a Group of Colorado Cyclists Posted on October 12, 2021 By Bill Plock   I just opened my email and learned that I've been accepted on to the TriDot Ambassador Team! #TriDot and #IAMTriDot Show Sponsor: VENGA CBD   Thanks very much to Venga CBD for helping make the show possible.   Venga was started in Colorado by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga created a SYSTEM of CBD products that cover 100% of your CBD needs (Ultra Gels, Sleep formula, Balm, Gummies and Energy Drink).   Each product is specifically made to support an area of your endurance life from training (Ultra Gels) to racing (Gummies and Energy Drink) to recovery (Balm and Sleep).  All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Interview with Jared Fisher Endurance News Results from Last Week's IM and Challenge Mallorca This weekends races and the Ironman California Journal What's new in the 303 Utah's Unique Mountain Bike Hut System Unites a Group of Colorado Cyclists Video of the Week 2021 IRONMAN California Race Recon Webinar Presented by RaceX   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,      Interview with Jared Fisher In 1992 Jared Fisher began a mission to promote human power and the natural environment which is now the basis of three bike shops and a tour company powered by renewable energy and human powered.  Jared has 27+ years experience partnering with government agencies, National Park Service, Bureau of Land Management in the western United States (Nevada, Utah, Colorado, Arizona, New Mexico, California, Idaho, Oregon, and Wyomin)g. Jared is a strong professional leader graduating from University of Nevada-Las Vegas.  Past member Nevada State Bicycle and Pedestrian Advisory Board. As you may imagine, he is an avid cyclist and endurance athlete with and in 2019 Jared biked 3,421 miles across the country the northern tier of the U.S. in 18 days in July.    Bill to share how they met and make introductory comments.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Race Results: 10/16: 70.3 and 140.6 Alcúdia-Mallorca Results 10/16: Challenge Peguera Mallorca Results; Collin Chartier 2nd place Upcoming Races:   10/23: NC 70.3, 140.6 Portugal, 140.6 Waco 10/24: 70.3 Portugal, 70.3 Greece Costa Navarino, 70.3 Waco, 70.3 Sardegna, 140.6 California   IRONMAN California IM California (ironman.com) Ironman California 2021 (MPRO-only, Oct 24th) – Entry List | TriRating   IM CA Journal In the 24 hours leading up to the trip to Sacramento, I had one final video meeting with Matty.  The agenda was a review of the plan, travel checklist and we included his wife Emily to talk about how to get the most out of the weekend and how best to support Matt. I go to check in on the United app and I get my boarding pass with a seat assignment of 1F.  I text Matt right away "dude !?!". We Uber to the airport, slide through security and sitting on the plane in the 1st row isle seat and who do I run into?  Melanie Mitchell from Poppy Sports!  We landed, no rain and really pleasant.  Checked into our rooms at this Best Western went for a run.  I thought our hotel was a block from the IRONMAN Village.  Probably more like a mile. It's raining this morning and just saw Dave Christian on the local news saying the race is on rain or shine. I've been in touch with Justin Metzler @bigmetztri and we are going to get him on the show after the race. Weather and water temp reports - American River (Folsom), CA water temperature in October (seatemperature.info) On Wednesday the temperature was 59.0     What's New in the 303:   Utah's Unique Mountain Bike Hut System Unites a Group of Colorado Cyclists Posted on October 12, 2021 By Bill Plock   In south central Utah surrounded by National Parks, ancient river beds and views of what was once the floor of a great sea bed, lies a system of huts sheltering mountain bikers as they wind through the Escalante Plateau.   The area, more than twice the size of Rhode Island is bordered by Zion, Bryce, Capitol Reef National Parks and Lake Powell. It offers a huge variety of terrain tempting all levels of cyclists to explore the high deserts, deep canyons, daunting plateaus and sandy washout basins.  Coming from Colorado, a beautiful drive takes you from Green River, Utah southwest to the town of Escalante where the 190 mile Aquarius Trail Hut System ends. When you arrive, someone from Aquarius takes you and your bike West to Brian Head where the adventure begins.   The “huts” are shipping containers repurposed and carved up to make sleeping accommodations and a kitchen for 12 cyclists. As Jared Fisher, owner of Escape Adventures, who dreamed up this hut system says, “It's like putting together a lego house. It takes four containers to make a “hut” and we cut them, install windows and doors and add the bunks and appliances.” The huts are “off the grid” operating by solar and propane complete with compostable toilets and showers. When all the expenses are accounted for, a hut will cost about $200,000 to build and install. They are serviced by staff each day bringing in fresh food, linens, and fuel.   Scattered on the Escalante Plateau National Monument, the huts are a welcome reprieve from some challenging days on single track and dirt roads taking riders up epic climbs to amazing views. They are fully stocked with gourmet food, snacks, beverages, water, showers and everything to make it as comfortable as possible. Guest can cook on the grills outside and cozy up to fire pits to take the high desert chill away.   The group I joined is mostly from Colorado and gather once in a while at destinations like this. They had a sag truck to carry some provisions and the group dog. All seemed to love the hut and the route and the abundance of food and snacks. Said one rider, “they even have Peanut M&M's” which seemed to be an important provision.   The daily routes are between 25 and 40 miles with options for longer treks to scenic spots. After the group breakfast, riders had all day to make it to the next hut and when possible the sag truck would park somewhere in between with refreshments. Said Jeff Oehm of Lakewood, “The huts are well thought out and stocked with good food and comfortable beds. The trails and roads were great and very challenging in places. This part of Utah is stunning and so uncrowded, was well worth the drive from Denver.”   Fisher's company provides destination, endurance oriented travel experiences all over the world and discovered this area about 10 years. He lives in Las Vegas, operates three bike shops and has built a company revolving around the bike. It took a while to get the permits to start installing the huts and connecting the trails. He said, “Covid actually helped push this project to the finish as the Forest Service was able to re-evaluate the situation and we got approval last year. This is our first year of operations and it's gone very well. We have accommodated over 500 cyclists this summer. Any tour operator would be happy with that I think.”   The experience can be customized to accommodate a private group or open to a single rider with a variety of diets and food preferences. They also have bikes, and e-bikes for rent.     Upcoming Guests Matt Bach from TriDot Justin Metzler @bigmetztri     Video Of The Week 2021 IRONMAN California Race Recon Webinar Presented by RaceX John Mayfield, TriDot Director of Community September 21   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Any given weekend there are half a dozen IRONMAN races.  What is driving the weekly surplus of IRONMAN races?  How are they not canalizing themselves?  How can a single island support both IRONMAN and CHALLENGE races on the same day?  Speaking of big races on the same weekend, we are also discussing the Boston and Chicago Marathons that just happened this past weekend.  Plus "Remote Racing" by RemoteRacing.com and USAT.   Show Sponsor: VENGA CBD Thanks very much to Venga CBD for helping make the show possible. Venga CBD is not like most CBD companies. Venga was started in Colorado by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster. That's why they created a SYSTEM of CBD products that cover 100% of your CBD needs. I use it every day in one form or another! Each product is specifically made to support an area of your endurance life from training to racing to recovery.  All Venga CBD products are 100% THC Free and water soluble! Save a whopping 30% off & get free shipping when you buy the Venga Endurance System versus buying the products separately  - seriously, this is the best deal on the market. Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Discussion IRONMAN Races This Weekend and Next - Are there too many? Endurance News Chicago (Oct 10) and Boston (Oct 11) Marathon Results Remote National Championship, RemoteRacing.com and RaceX What's new in the 303 Utah's Unique Mountain Bike Hut System Unites a Group of Colorado Cyclists Behind the Scenes with Racing Underground Video of the Week Justin Metzler doing Ironman California   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Discussion: Upcoming IRONMAN Races - Too Many? IRONMAN Races Next Two Weekends 10/16: 70.3 and 140.6 Alcúdia-Mallorca Spain (east) 10/16: Challenge Peguera Mallorca (west) 77k away 10/17: AZ 70.3 10/23: NC 70.3, 140.6 Portugal, 140.6 Waco 10/24: 70.3 Portugal, 70.3 Greece Costa Navarino, 70.3 Waco, 70.3 Sardegna, 140.6 California   IRONMAN California IM California (ironman.com) American River (Folsom), CA water temperature in October (seatemperature.info) Ironman California 2021 (MPRO-only, Oct 24th) – Entry List | TriRating   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   2021 Boston Marathon results: The winners list and official times Men's race: Benson Kipruto won his first Boston Marathon after finishing 10th in 2019. Kipruto made a decisive move in Mile 23, running it in just 4:29. He then upped the tempo in Mile 24 (4:25), finishing with an average mile pace of 4:58 and a 46-second margin of victory. Benson Kipruto (2:09:51) Lemi Berhanu (2:10:37) Jemal Yimer (2:10:38)   Women's race: Diana Chemtai Kipyogei won her first Boston Marathon after withstanding a late charge from 2017 champion Edna Kiplagat. Kipyogei pulled away from Netsanet Gudeta at Mile 23. Diana Chemtai Kipyogei (2:24:45) Edna Kiplagat (2:25:09) Mary Ngugi (2:25:20)   2021 Chicago Marathon Results and Tracking: How To Track Runners For The 2021 Chicago Marathon - LetsRun.com Top 10 Men's Tura Abdiwak, Seifu (ETH) 02:06:12 – 0:06:28 (2:06:12) Rupp, Galen (USA) 02:06:35 – 0:06:42 (2:06:35) Kiptanui, Eric (KEN) 02:06:51 – 0:06:46 (2:06:51)   Top 10 Women Chepngetich, Ruth (KEN) 02:22:31 – 0:08:11 (2:22:31) Bates, Emma (USA) 02:24:20 – 0:07:33 (2:24:20) Hall, Sara (USA) 02:27:19 – 0:08:04 (2:27:19)   https://www.teamusa.org/USA-Triathlon/Remote-National-Championships USA Triathlon has partnered with RemoteRacing™ to host the first first Remote National Championships, an opportunity for athletes from across the United States to compete for an Olympic and sprint-distance national championship regardless of where they live and train. Using RaceX's RemoteRacing™, results are normalized to create a fair and level playing field and final results are localized to the course at the 2021 Age Group National Championships in Milwaukee. Finish times for all athletes will be as if everyone was competing on the same course, in the same climate, on the same day. RemoteRacing™ accounts for both environment and terrain, including heat, humidity, wind, elevation, and elevation gain. What is equalized? Results are equalized for both age and gender, so you can get a true sense of how you stack up. Note: RaceX is a sister company to TriDot.  Amazing software that solves a lot of problems with training.  Listen to episode 299 for more on that topic, and tune in in a couple weeks for our interview with Matt Bach from TriDot.   Event Details Dates – November 11–21 (registration opens October 7) Format – Sprint and Olympic distances   Cost – $45 for athletes who register by Oct. 21 and $50 starting on Oct. 22. A portion of the proceeds will support USA Triathlon Foundation's mission to transform lives through sport by opening pathways for all to swim, bike, and run. Qualification – No qualification is required to compete and competing in the event does not qualify you for anything, including 2022 Toyota Age Group National Championships nor Team USA. This event also does not earn you points toward your ranking. This competition is solely for bragging rights (and fun awards!). Race Format and Rules The Race Window will open at 12:01am CT, Thursday, November 11, 2021, and close at 6:00pm CT, Sunday, November 21, 2021. Race activities must be done in swim, bike, run order. Swim – Swims must be done in standard-length pools (25 yards, 25 meters, 50 meters) due to inconsistent access to open water for many athletes and inaccurate results from open-water swims due to various water conditions. Athletes may complete their swim at any time during the Race Window prior to starting their bike or run. T1 – The time between the swim and bike is unregulated due to inconsistent pool accessibility and proximity to adequate bike and run route Bike – The bike may be completed indoors or outdoors either with or without a bike power sensor. Differences in power sensor accuracy ratings is handled automatically by the system. T2 – The run must start within 10 minutes of finishing the bike Run – The run must be done outdoors Register today! For more details, please visit RemoteRacing.com.   What's New in the 303: Deb Connelly, Running Hall of Fame, Denver Athletic Club Deb Conley started running for the first time the summer before attending the University of Colorado at Boulder. She ran just to run with a new boyfriend. Like three miles. A couple of months later she walked on to CU's cross country team and has been running ever since. And just recently, she was inducted into the Colorado Running Hall of Fame. Wow. She never played sports growing up, never ran, never did anything but work and go to school. In this video interview, Deb expresses a surprised happiness after being selected for the Colorado Running Hall of Fame. But she also shares something vulnerable; how running in college was the first time she ever experienced feeling truly happy.  Whats not really discussed, is the rocky and almost impossible path she took to get here. If you knew Deb in high school you probably would never have foreseen her making the Colorado Running H.O.A.  But like 99% of her classmates, I had no idea how hard her life was until we reconvened about this honor almost 40 years later. My high school experience differed greatly from Deb's even though we both went to Wheat Ridge and graduated in 1983. I played sports, didn't work, had a car, stayed busy with practices and homework and hanging out with friends. Admittedly, I led the “Leave it Beaver” lifestyle (yes I'm dating myself), like a good chunk of my fellow “Farmers” (our mascot). Deb, living just a few miles away lived in poverty. Her mom forged her birth certificate when she was 13 so she could work. Her bed was an old army cot. They had no refrigerator and the house was in disrepair. Her parents didn't want her to go to college but rather help with the other kids. There was no modeling of “success” or “ambition” in her home. Yet she excelled at school and knew she had to figure out a way to go to college. She admittedly didn't understand true happiness and felt lonely. Her friend and fellow classmate, Chris Tomlinson, one of the few who knew of Deb's tough childhood said, “she was very smart, but seemed anxious and isolated. It seemed touch and go for her.”   Wendy Koenig A middle distance runner, Wendy Koenig competed seven times for the United States in international dual meets. She was a three-time AIAW Champion, in 1975 in the 880 yards, and in 1976 at both 800 and 1,500 metres. Koenig also won three AAU titles, outdoors in the 1973 880 and in 1976 in the 1,500, and indoors in the 1979 800. On 24 March 1973, she set one of the very early world records for the 400 hurdles with 59.08, the first woman to run the event under one minute. Koenig ran for Colorado State University, and competed at the 1972 Olympics as Wendy Koenig and the 1976 Olympics as Wendy Knudson. Personal Bests: 440y – 54.60 (1975); 800 – 1:59.91 (1976); 1500 – 4:21.80 (1976); Mile – 4:47.7i (1976); 3000 – 9:49.0 (1976); 2 Miles – 10:34.0 (1976); 100H – 14.8 (1971); 400H – 59.08 (1973); HJ – 5-5 [1.65] (1974); LJ – 19-10¾i [6.06] (1979); Pen - 4167 (1971).     Utah's Unique Mountain Bike Hut System Unites a Group of Colorado Cyclists Posted on October 12, 2021 By Bill Plock In south central Utah surrounded by National Parks, ancient river beds and views of what was once the floor of a great sea bed, lies a system of huts sheltering mountain bikers as they wind through the Escalante Plateau. The area, more than twice the size of Rhode Island is bordered by Zion, Bryce, Capitol Reef National Parks and Lake Powell. It offers a huge variety of terrain tempting all levels of cyclists to explore the high deserts, deep canyons, daunting plateaus and sandy washout basins.  Coming from Colorado, a beautiful drive takes you from Green River, Utah southwest to the town of Escalante where the 190 mile Aquarius Trail Hut System ends. When you arrive, someone from Aquarius takes you and your bike West to Brian Head where the adventure begins. The “huts” are shipping containers repurposed and carved up to make sleeping accommodations and a kitchen for 12 cyclists. As Jared Fisher, owner of Escape Adventures, who dreamed up this hut system says, “It's like putting together a lego house. It takes four containers to make a “hut” and we cut them, install windows and doors and add the bunks and appliances.” The huts are “off the grid” operating by solar and propane complete with compostable toilets and showers. When all the expenses are accounted for, a hut will cost about $200,000 to build and install. They are serviced by staff each day bringing in fresh food, linens, and fuel. Scattered on the Escalante Plateau National Monument, the huts are a welcome reprieve from some challenging days on single track and dirt roads taking riders up epic climbs to amazing views. They are fully stocked with gourmet food, snacks, beverages, water, showers and everything to make it as comfortable as possible. Guest can cook on the grills outside and cozy up to fire pits to take the high desert chill away. The group I joined is mostly from Colorado and gather once in a while at destinations like this. They had a sag truck to carry some provisions and the group dog. All seemed to love the hut and the route and the abundance of food and snacks. Said one rider, “they even have Peanut M&M's” which seemed to be an important provision. The daily routes are between 25 and 40 miles with options for longer treks to scenic spots. After the group breakfast, riders had all day to make it to the next hut and when possible the sag truck would park somewhere in between with refreshments. Said Jeff Oehm of Lakewood, “The huts are well thought out and stocked with good food and comfortable beds. The trails and roads were great and very challenging in places. This part of Utah is stunning and so uncrowded, was well worth the drive from Denver.” Fisher's company provides destination, endurance oriented travel experiences all over the world and discovered this area about 10 years. He lives in Las Vegas, operates three bike shops and has built a company revolving around the bike. It took a while to get the permits to start installing the huts and connecting the trails. He said, “Covid actually helped push this project to the finish as the Forest Service was able to re-evaluate the situation and we got approval last year. This is our first year of operations and it's gone very well. We have accommodated over 500 cyclists this summer. Any tour operator would be happy with that I think.” The experience can be customized to accommodate a private group or open to a single rider with a variety of diets and food preferences. They also have bikes, and e-bikes for rent.   Upcoming Guests Matt Bach from TriDot Jared Fisher Escape Adventures   Video Of The Week Deb Conley--Talks about her amazing journey landing her in the Colorado Running Hall of Fame   I'm doing IRONMAN CALIFORNIA - Justin Metzler   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

When we last spoke to Skye Moench we had no idea that later this year she would race The Collin's Cup, finish 6th at 7.0 World Champs and then crush IM Chattanooga by more than 25 minutes.  Skye Moench's dominating win at IRONMAN Chattanooga with a greater than 25-minute lead just a week after St George.    Show Sponsor: VENGA CBD Thanks very much to Venga CBD for helping make the show possible. Venga CBD is not like most CBD companies who just post a bunch of products and hope you figure it out. Venga was started in Colorado by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster. That's why they created a SYSTEM of CBD products for athletes and only have 4 products that cover 100% of your CBD needs. I use it every day in one form or another! Each product is specifically made to support an area of your endurance life from training to racing to recovery. Combined together the Venga CBD system is designed to make you unstoppable! Save a whopping 30% off & get free shipping when you buy the Venga Endurance System versus buying the products separately  - seriously, this is the best deal on the market. Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Skye Moench (IM Chattanooga winner) Endurance News No, Running Doesn't Wear Down Your Cartilage. It Strengthens Your Joints. What's new in the 303 Small Town America at the Heart of Gravel Racing? The Rad Dirt in Trinidad Shows Us Why Video of the Week Ironman Chattanooga Highlights   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Skye Moench A little over two years ago Skye won the 2019 Ironman European Championship Frankfurt. In April of this year we interviewed Skye.  At this point in the season she was fresh off a 6th at Challenge Daytona and 5th at Challenge Miami.  Skye had already made an amazing comeback from her bike crash the kept her from racing at Kona back in 2019.  We came away from that interview with a headline of "Skye's Comeback".  We had no idea at that time that later this year she would be on the final list for The Collin's Cup, finish 6th at 7.0 World Champs and then crush IM Chattanooga by more than 25 minutes. Was that part of the plan?  Did that win gap come as a surprise? How cool is that new purple Trek bike?   All those questions and more coming up right now with Skye Moench! Results (ironman.com)   Post interview: Skye adding another voice to the pros who thinks that The Collins Cup is a "must do" race and opportunity to connect with other pros and make new friends. Focus on the long distance and Kona.  It sounded to me that she raced St George, but goal was Kona Ironman Florida vs Ironman Cozumel     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: No, Running Doesn't Wear Down Your Cartilage. It Strengthens Your Joints. Numerous studies have shown that, contrary to what your sedentary friends may sometimes argue, running does not cause arthritis. New research shows, in fact, that running may actually help strengthen your joints against future wear and tear, says Jean-Francois Esculier, leader of research and development for The Running Clinic (headquartered near Montreal, Canada) and a medical professor at the University of British Columbia.   In a Sept. 3 paper in Sports Medicine, Esculier's team examined 43 studies that had used MRI to measure the effect of running on cartilage. One major finding of these studies, he says, was that the impact from running squeezes water out of cartilage and into the underlying bone. That means that an MRI taken immediately after running will show a decrease in cartilage thickness. So, Esculier says, “If you want to say running is bad, you can show a study that shows it reduces the thickness of the cartilage.” But the effect is transient and harmless, he says, because the moment you finish your run, the cartilage begins to reabsorb water and expand back to normal. “It only takes an hour,” he says. In fact, he says, running may actually be beneficial. Historically, Esculier says, doctors, researchers, and runners were taught that cartilage simply is what it is, and won't respond to training. “But we now know that cartilage can adapt,” he says. “Even with novice runners, after only 10 weeks, you see changes in cartilage so that it can actually tolerate more load.” What's happening, he says, is a side-effect of having fluid squeezed out of the cartilage into the underlying bone. When it comes back, he says, it brings with it nutrients that feed the cartilage and make it stronger. “So not only is running not bad for your joints, it's actually good for your joints,” he says. It isn't just beginners whose joints can strengthen with use. Studies of more experienced runners, he says, suggest that they have developed cartilage that is more resistant to the type of impacts seen in running than that of non-runners. One of the more dramatic studies looked at competitors in the TransEurope FootRace, a 4,486-kilometer mountain run (2,787 miles) that went from Sicily to northern Scandinavia in 64 days. A team of scientists followed the runners, using a portable MRI to assess them every 900 kilometers or so. Amazingly, Esculier says, they found not only that the competitors didn't have cartilage damage, but that their cartilage adapted during the race. About Bill's friend London Marathon - Raphael Pacheco Deb Connelly - Monday Running   What's New in the 303: Small Town America at the Heart of Gravel Racing? The Rad Dirt in Trinidad Shows Us Why Posted on October 5, 2021 By Becky Furuta If the heart of gravel racing is the wild west of cycling – where the rules are few and weirdness is welcomed instead of scrutinized – small town America is its soul. The lure of gravel racing is in the long, off-road adventure. It's tricky trails and hellacious hills and mud so thick it's like riding through peanut butter and rolling roads with expansive views. It's dust and limestone chunks and pea gravel that bury your tires like quicksand. Due in part to its grassroots heritage, gravel remains the antidote to the technology-driven, aggressive and often super-competitive mentality of road cycling. Most of today's gravel grinders began as small-scale events, and often with no entry fees. Despite their growth, they're dripping with the same low-key attitude that attracted participants in the first place. Small towns and gravel are perfectly paired. A convergence of factors have fueled gravel's popularity, but all speak to quiet country roads with little traffic and natural scenery. The character of these towns shape the events and the way they unfold. Trinidad, Colorado is no exception. And the quirky town on the New Mexico border may well become one of gravel's new hotspots. The small city of 9000 residents was founded in 1862 after rich coal seams were discovered in the region. By 1910, Trinidad was a company town. Colorado Fuel and Iron operated the largest steel mills in the West, and dozens of mines, coke ovens and transportation lines cropped up to support local industry. CF&I created small communities for the workers they recruited to come from Europe, believing they were less likely to try and organize. To the contrary, this led to one of the darkest chapters in American labor history. Just a few miles north of Trinidad in the Spring of 1914, Union organizer Louis Tikas and 20 others were killed in a violent company crackdown known as the Ludlow Massacre. It was a bloody insurrection that occurred in protest of brutal working conditions. Three of the victims – a woman and her two children – suffocated in the dirt pit where they were hiding. By the 1920s, the coal industry was fading but Trinidad found a new, strange prosperity when mobster Al Capone and his family took the town during prohibition. They were able to easily blend in with local Italian families who continued to call the city home. Lavish hotels, a Carnegie library, an Opera House and the oldest synagogue in the state of Colorado cropped up in what would be called “the Victorian jewel of Southern Colorado.” Just having dirt alone isn't enough to make Trinidad a gravel success story. Part of an event's draw is the community itself, and how well they embrace the cyclists who come to visit. It's about the community and the culture, the adventure and the Instagram images of rolling hills and farmland. It's about getting people to drive hours in search of something different. Trinidad seems to understand all of that. City Council members greeted riders at the start and the finish. Restaurants enthusiastically marketed to gravel tourists. (Just ask me about the singing waiters at Rino Italian Restaurant downtown.) The route featured unique terrain you won't find at other gravel events. Only time will tell if Trinidad's next identity is built around bikes and outdoor tourism, but judging by the reactions of participants in The Rad Dirt Fest, it's right on track. Trinidad, like so many other rural communities, may well become a town transformed by bikes.     Video Of The Week: Ironman Chattanooga 2021 Highlights   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have pro triathlete Jeanni Metzler who has been all over the podiums at IRONMAN 70.3 races all year.  Jeanni joining us to talk about her 2nd place at St George beating out friend and competitor Taylor Knibb.  The 29 year old pro lives in Boulder with her husband Taylor "BigMetz" and dog Milli. Show Sponsor: VENGA CBD   We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Highlights: Nano-emulsified CBD making it water-soluble for high bioavailability. Phytocannabinoid rich CBD containing over 110 cannabinoids, 10 times that of typical industrial hemp. No THC. This is NOT an isolate - our CBD is whole hemp plant CBD. Curcumin added as an additional herbal extract to target inflammation.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Jeanni Metzler (2nd at St George) Endurance News 2021 IRONMAN Chattanooga Results Study Women's Hearts Respond -Differently to Marathon Training Than Mens What's new in the 303 Still a couple of triathlons in October and Cold weather riding tips Video of the Week Ironman Chattanooga Highlights   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Jeanni Metzler (aka Metzler) Jeanni Metzler (formerly Seymour) is a multiple 70.3 winner who also moved up to the full distance in 2019 with a podium finish at IRONMAN Texas.   Born and raised in South Africa, she now lives and trains alongside her husband and fellow pro Justin Metzler in Boulder, and she has claimed emotional victories in both locations.   Tracing her journey to Colorado, she says: "My cousin got me into road cycling when I was about 17 and then introduced me to a local triathlon group in Johannesburg, the rest was history!"   She won her age group at her first 70.3 race in Buffalo City, East London in 2011. Taking up the chance to be a professional in 2012 as she turned 20, she had to make a drastic decision to give herself the best chance of success.   Jeanni explains: "I left South Africa with pretty much nothing - but, with the support of my family, I was able to make a life for myself as a professional athlete in the United States."   The first couple of years were tough, but her breakthrough moment came late in 2015 when she won IRONMAN 70.3 Austin thanks to a storming run. This was to become a common theme.   Jeanni came back a year later to defend her title and then won the inaugural 70.3 Xiamen race that November.   She was on her way now, and the wins started to stack up. In 2017 there were four 70.3 titles at Liuzhou, Monterrey, Boulder and Los Cabos, as well as a first top-10 in the 70.3 World Championship in Chattanooga. Just for good measure, she grabbed a Challenge Iceland title too.   But it was the triumph in her adopted home of Boulder which struck a chord and showed how far she'd come. She had previously been sixth in 2015 and runner-up in 2016.   There were also two significant returns to her country of birth in 2018, first to win 70.3 South Africa (at the scene of that 2011 age-group success) and then to place seventh in the 70.3 World Championship at Port Elizabeth.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Results (ironman.com)         Ironman Chattanooga for Sept 25, 2022 on Oct 4th 12p.   Study Women's Hearts Respond -Differently to Marathon Training Than Mens BRITTANY HAMBLETON SEPTEMBER 29, 2021 Over the last several decades, female athletes have often been left out of sports science research, and the majority of studies have focused primarily on young, healthy males as subjects. It has only been in recent years that researchers have begun to include women in their studies, and, perhaps not surprisingly, some differences are beginning to emerge. A recent study looking at the differences between male and female marathoners found that women's hearts actually respond differently than men's after training for a marathon.   The study The paper, entitled “Sex differences in cardiovascular adaptations in recreational marathon runners,” aimed to examine various changes in heart function in male and female marathoners and recreational athletes. The researchers included 52 marathoners (28 females and 24 males) who had completed five to seven marathons over three years and 49 recreationally active adults (25 females and 24 males) as controls.   The researchers studied the hearts of each participant, focusing on three main measurements:   Left ventricle function: the left ventricle pumps oxygen-rich blood to the rest of the body. Aortic stiffness: occurs when the elastic fibers within the arterial wall (elastin) begin to fray due to mechanical stress. Ventricular-vascular coupling: the ratio of arterial to left ventricle elastance, a key determinant of cardiac performance. The results After studying the hearts of all the participants, the researchers found that women who have completed multiple marathons do not have reduced left ventricle function or aortic stiffness compared to male marathoners or female recreationally active athletes (both of which are good things). Interestingly, they appear to have better ventricular-vascular coupling compared to the other test groups, which means their hearts are more mechanically efficient after undergoing a marathon training cycle. In other words, women's hearts may respond better to marathon training than men's.   The reason for this is unclear, but the researchers believe it could have something to do with the estrogen levels in female athletes. Studies show that estrogen positively modulates cardiac hypertrophy (the heart's tendency to get bigger with training), lowers blood pressure and decreases arterial stiffness, all of which make for a healthier, stronger heart.   The researchers conclude the studying by acknowledging that future studies are needed to better understand the influence of sex hormones (in particular, estrogen) on cardiovascular adaptations in marathon runners. This will create a greater understanding of how women adapt to marathon training and may lead to better training protocols for female distance runners in the future.   Brownlees Step Aside, Alex Yee is The New Heir to The British Tri Throne – Triathlete   What's New in the 303:   Still a Couple of Triathlons in Colorado in October The Last Call Triathlon at Boyd Lake near Loveland was the last triathlon along the front range but there are still a couple of opportunities to race in Montrose and Alamosa. The Black Canyon Triathlon (Montrose) October 2nd and the Splashland Triathlon (Alamosa) October 19th are still on the calendar. These are pool based triathlons and in Alamosa the pool is a hot springs–and the swim is last.   With fall colors peaking in the high country, a trip to either venue will be full of color and adventure. We caught up with Montrose resident Julie Burdick who participates in all of the Southwestern Triathlon Series triathlons to learn more. As a busy mom of twins and recovering from Covid, she is looking forward to this week's triathlon more than ever.   Ready for Some Cold Weather Riding? Some “Pro Tips” on Embrocation Products Posted on September 29, 2021 By Val Sanford   With cooler weather heading our way (finally) and cyclocross season upon us, now might be the time to try embrocation to help warm those muscles up. Here are some “pro tips” from a top maker–Bluerub.   PERFORM BETTER IN COLD WEATHER   If you cycle in cold weather, use an embrocation product like bluerub's MUSCLE to increase your comfort while riding. You'll add warmth and increased circulation to your legs, so you can ride farther and go longer.    HOW EMBROCATION WORKS   Embrocation products blend warming ingredients like capsicum, mint essential oils, clove oil, black pepper essential oil, camphor, and menthol to signal the body to “warm-up” the area where it was applied. When used before cold-weather exercise, it acts as a signal to tell the body to increase circulation to the legs. You'll feel the cold less, and your legs will thank you.   7 PRO-TIPS FOR USING EMBROCATION   EMBRO AFTER YOU KIT UP You've got the idea now that embrocation is all about warming! So you'll want to put on your kit first. That will keep all those warming oils away from the parts of your body you definitely don't want to ‘warm-up.” Think capsicum blended into your chamois. Yikes!   APPLY ABOUT 30 MINUTES BEFORE YOU RIDE Typically, you'll feel the effects of embrocation about 30 minutes after you apply it. But everyone's body is different, so you'll want to do some experimentation before a big race. This means you'll need to be thinking about your pre-race/pre-ride routine and make sure you've given yourself plenty of time.   Remember, though, that embrocation products won't replace your warm-up. You'll still need to stretch, warm-up, and do your pre-ride physical routine.   Pro-tip: Apply CHAMOIS first, for the obvious reasons.   REALLY WORK IT IN I've heard some say they channel their inner massage therapist to really work the embrocation into the muscles and to thoroughly cover the skin. Roll down your socks, roll up the legs of your bibs, and really spend a few minutes working it in. While legs are the most common spot, you can apply to your lower back, shoulders, neck, and ankles.   When you use something that is also a recovery product, like MUSCLE, you'll get a double benefit from the massage in helping relieve any leftover pre-ride stiffness or soreness in your muscles. You can even reapply after your shower to give sore spots some relief.   Pro-tip: not all embrocation products are non-staining. So do a spot test before going all-in on your favorite kit.   AVOID YOUR EYES, MOUTH, AND OTHER SENSITIVE PARTS You know how much you hate it when you've been cutting peppers and then touch your eye or your lip? Well, that's what it'll feel like if you touch your eyes after applying embro. Wash your hands with warm soap and water, or use a wipe (although this may not get all of it off your hands). You can also use single-use gloves to apply and then toss. It's not an eco-friendly solution, but it can save you on a race when you don't have access to warm, soapy water.   Pro-tip: Fill your bottles, pack your phone, snacks, and other essentials before applying embrocation, just to be on the safe side.   KEEP YOUR LEGS WARM Embrocation creams don't actually add any extreme cold-weather protection to your legs. So if you're riding in chilly weather – especially if there's a breeze — you'll need to protect your legs from the elements. Try using knee warmers or even thermal tights (with our without embrocation). Be mindful of how cold it is and be aware of how it's affecting you.   Pro-tip: Use an embrocation even when the weather isn't cold. It is a great transition solution between cool weather when tights are too much, yet you want a little extra warmth before getting out for a ride.   SHAVE YOUR LEGS Embrocation products come in a variety of forms: oils, balms, salves, creams. bluerub's MUSCLE's is a lightweight cream that goes on smoothly. If your legs are hairy, it can get caught in the hair and not be thoroughly or evenly applied. The embrocation will wash off more fully and easily on smooth skin. Plus, you know you look great with shaved legs! (Try SHAVE for smooth, soft skin.)   Pro-tip: Don't apply on just-shaved legs. Give your pores a little breathing room before using warming oils like those in an embrocation product.   WASH BEFORE YOU SHOWER I love settling into a hot, steamy bath after being outside in the cold, wet weather. But hot water can reactivate the essential oils and give you the surprise of your life! Okay, not the surprise of your life, but you could definitely feel like jumping out of the water!   Use warm, soapy water to remove the embrocation before getting into a hot shower or bath. No-rise wipes can help but may not get all the oils off, so test it to be sure.   Pro-tip: Don't use the same washcloth to wash your face. Some people like using a loofah to help remove the embrocation. Just like your washcloth, keep it 'embrocation only' to avoid any accidental application to your face or nether parts.   So those are our pro-tips for using embrocation cream during cold weather rides.    Video Of The Week: Ironman Chattanooga 2021 Highlights   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we are breaking down St. George and have local athlete Diana Hassel to share her race report.  Diana is one of the most successful amateur triathletes in the world. She is the 2017 Hawaii Ironman Champion W50-54.  Show Sponsor: VENGA CBD We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation. Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals. Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz. We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Diane Hassel Endurance News IRONMAN 70.3 World Championship in St George 2021 IRONMAN World Championship moves to UT in May 2022 2021 IRONMAN Chattanooga September 26 TriRating Rankings What's new in the 303 DU Triathlon Team Wins at Oktoberfest Video of the Week Lucy Charles "Pure Joy" Finish at IRONMAN 70.3 World Champs in St George   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Diana Hassel Diana M Hassel, DVM, PhD, Dipl. ACVS, Dipl. ACVECC Professor & Equine Section Head Equine Emergency Surgery & Critical Care Diana is one of the most successful amateur triathletes in the world. She is the 2017 Hawaii Ironman Champion W50-54.  Over the years she has become an advocate for training smart and she really enjoys helping triathletes who seek her advice. It was only normal for her to join our coaching staff in 2015. Diana discovered her passion for triathlon later in life, having competed in her first triathlon at age 29. As a child she ran cross country and track and has been an avid master's swimmer and competitor since 1986. Diana is also a cat 2 cyclist and has held age group titles in the Colorado State Time Trial Championships, Road Race Championships and Best All Around Rider. She began competitive cycling during her PhD training at UC Davis that readily translated into successful triathlon performances. She has extensive experience with both heart rate and power training for the bike. Her knowledge of training methods and her vast experience in racing combined with her unparalleled results will be a great asset to SmartTriathlonTraining. Diana is one of the most decorated athletes with 10 Hawaii Ironman age group podium awards including one World Championship. Diana will be helping all of our athletes on our internal “ask the coach” page. Her career as a surgeon and criticalist in veterinary medicine with a PhD in Comparative Pathology and lifelong fascination with exercise physiology and nutrition adds to her coaching expertise. Diana lives in Ft Collins Colorado with her husband, Dean, who is also a triathlete, and her daughter Mikayla, an avid horseperson.   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: St. George, Iconic Race and a Look Into the Future; Coloradans do Well! Posted on September 21, 2021 By Bill Plock The authentic joy Lucy Charles Barclay beamed to the world the second she broke the tape is something I'll never forget. It gave me goosebumps and seemed deep seated, especially as she came to hug her husband with tears running down her face. I have never seen or felt such happiness. Barclay, like all the athletes battled very unusual weather with a down pour of rain and hail and lightening that threatened the race. With a Barclay comfortably in the lead all day, she knew she was having “a day” and said at the press conference recalling her thoughts, “they better not cancel this race!” Gustav Iden of Norway didn't quite lead the entire way but went to the front of the pack on the bike part way through and never looked back. Fellow countryman and gold medalist Kristian Blummenfelt was in that lead group when he suffered a serious mechanical failure with his wheel and fell out of contention. Boulder's Sam Long, with a solid swim battled hard to ride into second place never did catch Iden. Iden won by 5 minutes retaining his World Champion status he gained after winning in Nice in 2019. The second place finishes for Long and another Boulder resident, Jeanni Metzler may be a glimpse into the future of the sport.  Just two years ago Long finish 26 minutes back and has kept a poster of Nice in his “pain cave” as motivation ever since. Metzler has been climbing the ranks and finished 3rd in Boulder a few weeks ago behind Taylor Knibb and Emma Palant Brown, but in St. George she beat both of them. Metzler passed Knibb just a few minutes out saying later, “I didn't want a sprint finish with Taylor as I don't think that would've gone well.” Knibb finished about 30 seconds back and the two training partners and friends shared exuberant hugs in the finish area . It felt like the finish area was filled with camaraderie and respect unlike any race I had seen before. This wasn't “new blood” so to speak, but in way it felt like a new group of champions and future champions were making their mark in St. George. At the press conference, the top five male and female finishers all were under the age of 28. It's a young group who genuinely seem to enjoy each other. Of the ten, eight raced together at the Collins Cup just four weeks prior. When asked if that played into the feeling of camaraderie, Sam Long said, “I do think we all got to know each other there. It also could be because we are all pretty young, it was a bit of a different atmosphere. And I also think the sport is changing, where you can talk smack but in a friendly way and at the end everyone knows it is for fun.” Besides Coloradans, Long, Metzler and Knibb, several age group athletes made it in the top five. In no particular order. Colleen D'Reuck, Diana Hassel, Mike Wein, Eric Long (Sam's dad), and Sandi Wiebe.   So what about Kona maybe moving to St. George? St. George is an iconic venue with massive hills to run up and down. And the ride up Snow Canyon provides a separation point (along with an amazing picturesque backdrop) just before athletes start their run. There is speculation that the IRONMAN World Championship in Kona will move in the future and St. George seems primed to be a top choice. It has all the features that make a world championship course with hills, weather exposure, and a welcoming community and a downtown finish with plenty of potential to the house larger crowds seen in Kona. It is certainly more accessible than Kona and far less expensive for athletes, spectators and industry supporters. Sand Hollow reservoir is great for the swim with plenty of room for transition. In Kona the iconic pier is busting at the seams with room (barely) for 1,800 athletes. In St. George 4,200 athletes competed. Undoubtedly the age group women probably don't love the current format with the last group starting their swim at almost 10 o'clock. In normal years that would force them to be running at the hottest part of the day. This year, some had to be pulled out of the water with the rare thunderstorm that rolled through. In previous years, the 70.3 Championship features two days of racing—one for the men and one for the women. In St. George that seems a difficult task with races not generally taking place on Sundays in Utah. It will be interesting to see what happens in the future. Next year the 70.3 Championship will return to St. George along with a full distance race in June. We shall see! But for now, the young group of pro's stole the show and perhaps this race will serve as a springboard for future success for all of these athletes as they scatter into the world doing more races. In fact, watch this coming weekend in Chattanooga where Sam Long will attempt defend his title as champion and battle rival Lionel Sander—keep an eye on that! IRONMAN 70.3 Championship in St George Results (ironman.com)   IRONMAN World Championship Returns to Kona in October 2022 with Two-Day Race Format   The 2021 Supersapiens IRONMAN World Championship will take place in St. George, Utah, on May 7, 2022, giving professional triathletes the opportunity to claim a world championship title and a share of the $750,000 prize purse that goes with it. The ongoing uncertainty regarding Kailua-Kona, Hawaii`s ability to host the event in February required a change in venue to outside of Hawai`i for the first time since the inaugural event in 1978. St. George was selected as the first new host location of the event outside of Hawai`i in 40-plus years based on its strong community support, challenging course, and experience hosting IRONMAN® triathlons and other major events, including the successful recently completed 2021 Intermountain Healthcare IRONMAN 70.3® World Championship presented by Utah Sports Commission. St. George will also host the 2022 IRONMAN 70.3 World Championship on October 28-29, 2022. For the first time in the 40-plus year history of the IRONMAN World Championship, the pinnacle event for triathlon will take place over two days with the 2022 IRONMAN World Championship returning to Kona, Hawai`i on October 6 and 8, 2022. The two-day event will see an expanded women's professional field of 50 athletes race on Thursday, October 6, and 50 professional men race on Saturday, October 8. Details of the age-group races will be communicated in the coming weeks. “The loss of the past two IRONMAN World Championship races certainly dealt us an economic blow. Our restaurants have always received a big boost from the race, athletes, and their families. We are very excited to hear that with two races next October we can plan to make up for the economic losses from the past two race cancellations,” said Luana Hospitality Principal, Eric von Platen Luder “It has been a challenging few years, however we have stayed true to our goal to create exceptional experiences for our ‘ohana,” said Diana Bertsch, Senior Vice President, World Championship Events for The IRONMAN Group. “We are grateful to our host communities in St. George and Kailua-Kona as well as their local and state officials, for their willingness to trust us. Our team is committed to putting on incredible race weeks as we add pages to the IRONMAN World Championship history books in May and October 2022.”  IRONMAN athletes registered for the 2021 and 2022 editions of the IRONMAN World Championship triathlon, along with athletes currently registered for 2022 IRONMAN St. George, will be contacted directly with additional information. For more information and event details for the IRONMAN World Championship, please visit www.ironman.com/im-world-championship.   IRONMAN Chattanooga Pro Rankings by TriRating https://www.trirating.com/ironman-chattanooga-2021-sept-26-seedings/     When Her Friend Crashed at Worlds, She Gave Up Her Own Race to Help Would you DNF to give aid to a fellow competitor? SEPTEMBER 22, 2021 SUSAN LACKE    When Emily Hippen and Tristen Rogers qualified for the Ironman 70.3 World Championship together at Steelhead 70.3 earlier this year, they immediately began making plans for a joint trip to St. George. “We were in the same age group, and so excited to have both made the cut,” said Hippen. “We had been talking about this big race and planning our time in St. George for months.” As members of the same triathlon team, HAT House Altitude Team in Denver, Colorado, the two were already frequent training buddies. But in St. George, they became more than that; they became close friends with an unbreakable bond. The pivotal moment came at mile 40 of the world championship race, when a freak storm blew through the course, bringing high winds, hail, and lightning. Approximately 70 age-group women who were still in the midst of the swim in Sand Hollow were pulled from the water; Hippen and Rogers were just a few miles into the bike leg. “I was on a climb when I saw about 20 or 30 women just standing on the side of the road,” said Rogers. “I thought that Ironman was halting the race for our safety, until the worst of the storm passed, and was preparing to stop. But then realized, when I got to the top of the climb, that these women had voluntarily pulled over because they were literally being blown off their bikes and some looked fearful for their safety. The bike ride at that point instantly became one of survival, and not of performance.” Rogers continued on, her knuckles white from the tight grip on her handlebars. After all, this was a world championship race— the first one since 2019—and she was determined to make it to the finish. Besides, she reasoned, the storm would surely pass. Meanwhile, Hippen was just ahead of her teammate on the course (“I'd been pushing all day to stay ahead of her,” she said) with the same white knuckles. She, too, was waiting for the storm to pass, when she reasoned the ride would become much easier. Just before a pivotal turn in the course, Rogers finally laid eyes on her teammate—but not the way she expected. “I heard a bunch of women ahead of me scream, and looked up and literally saw feet in the air and then a body hit the ground,” said Rogers. “It happened so fast.” Hippen, unconscious after crashing during the bike leg at the Ironman 70.3 World Championship. (Photo: Courtesy of Emily Hippen) Rogers didn't realize it was her teammate who she'd seen fly into the air until she stopped to give aid. Hippen was unconscious, her eyes rolled back in her head. While other athletes hurried ahead to alert medical authorities at the aid station, Rogers stayed with her friend. A volunteer arrived to assist, and Rogers gave what information she could—Hippen's name, the name of her husband, and a phone number. When an ambulance arrived minutes later, Rogers was thanked for her help and told she could resume her race. Though the storm had finally passed by then, she couldn't bring herself to finish the race. After riding her bike back into town, she turned in her timing chip, racked her bike, and immediately headed for the hospital. Hippen, thankfully, was fine—banged up, to be sure, but expected to make a full recovery. In her post-crash fog, she was especially surprised to see Rogers. “Tristen stayed with me at the hospital, helped my husband get there, picked up my prescriptions, and got me back to our Airbnb,” Hippen said. “She did it all. All while she could have been finishing a race that was very important to her.” For Rogers, taking the DNF wasn't a difficult decision. “I don't think I would have been happy with myself had I not stopped. I want to promote all things good about being a positive member of our endurance community,” she said. “On our team website, one of the examples we have for people who are interested in joining is, ‘If you wouldn't stop and help someone on the side of the road because it is going to mess up your data/Strava/personal record, then we probably are not the team for you.'” While Hippen recovers, she'll be cheering on her friend who plans to finish her race via a self-supported 70.3 in Denver. The two have plans to qualify again for 70.3 Worlds and, this time, to finish together. “Tristen is a model athlete,” said Hippen. “Being a champion is so much more than crossing the finish line ahead of others. It means being a champion of fellow athletes and giving selflessly to others. And Tristen is a true champion.”   What's New in the 303: Pioneers Win Oktoberfest Sprint Triathlon LONGMONT, Colo. – The University of Denver Triathlon Team won the women's team event at the 2021 Oktoberfest Sprint at Union Reservoir on Sunday morning, taking each of the top-five spots and placing all nine of its athletes in the top 16. Denver freshman Freya McKinley, competing in only her second collegiate race, won the individual women's competition in a total time of 1:03:28. Graduate student Emily Pincus followed in second place at 1:05:17, while freshman Avarie Faulkner finished less than a minute later (1:06:10) to round out the podium for the Pioneers. Freshmen Olivia Ebenstein (1:06:26) and Bella Chirafisi (1:07:25) joined their teammates in the top five. The race was the DU program's first-ever in its home state. "It was just a dominating performance, wire-to-wire," said head coach Barbara Perkins. "They mixed it up a little bit with their positions during the race, but it was a super exciting meet for us. We're just so thrilled to be here, back to racing in our home state and just show what we can do. It was a strong showing, but we still have a lot more to prove this season." Also finishing for the Pioneers were senior Amanda Ballard in 11th (1:13:48), junior Stormy Hegg in 13th (1:14:57) and freshman Marta Meinardi in 16th (1:16:13). For Hegg and Meinardi, the race represented their first as collegians. Senior Grace Arlandson was among the leaders following the swim and was the first into the second transition after the bike leg, but she didn't complete the race as she was a pre-planned DNF. Pincus led all women out of the 750-meter swim in Union Reservoir and was followed closely behind by teammates Meinardi, Chirafisi, Arlandson, McKinley and Ebenstein. The Pioneers held each of the first seven spots heading into the first transition, and it was a lead they never relinquished in the race McKinley posted the fourth-fastest swim at 9:31 and moved out to the front heading into the run after recording the second-fastest bike time, finishing the 12.9-mile non-draft ride at 32:59, six seconds behind Arlandson. She completed the 5-kilometer run in 19 minutes and 12 seconds, the best mark among the women. "It was a phenomenal race, I really enjoyed it," McKinley said. "Being out there with everybody and having the motivation of the other girls and the support was so nice. To be able to race a local race in Colorado was awesome." The University of Colorado came in second place in the women's team event after placing athletes in each of the 6-10 spots, while the Air Force Academy finished third. Barbara Perkins was named the University of Denver's first triathlon head coach in program history in July 2020 and is in her second season in that position in fall 2021. In the inaugural 2020-21 campaign, Perkins guided the program's first season that featured three DU triathletes finishing in the top 10 in the Pioneers' only collegiate race: the Clermont Challenge in Florida in March 2021. Perkins joined the University of Denver as an assistant coach for the men's and women's swimming and diving team in November 2019 and served two seasons full-time in that position. Her role as the triathlon head coach was converted to a full-time position on July 21, 2021.   Video Of The Week: Lucy Charles "Pure Joy" Finish at IRONMAN 70.3 World Champs in St George https://www.instagram.com/tv/CUI1PPmpQFp/?utm_source=ig_web_copy_link   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have Gold medalist and current 70.3 world record holder, Kristian Blummenfelt joining us to talk about the Tokyo Olympic Triathlon win and his outlook for IRONMAN 70.3 St George. Show Sponsor: VENGA CBD   We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Kristian Blummenfelt Endurance News IRONMAN 70.3 World Championship in St George Kristian Blummenfelt sprints to Edmonton win and World Championship double What's new in the 303? Pro race insights from Jocelyn McCauley 8 of Colorado's crazy tests on foot and bike - Springs Gazette Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Kristian Blummenfelt A multiple Norwegian Triathlon Champion and IRONMAN 70.3 Champion, Kristian Blummenfelt is one of the fastest triathletes in the world over the middle distance.    Kristian was originally a swimmer, but also excelled on his feet by competing at the 2011 European Cross-Country Championships as a junior and showcasing the necessary tools to excel in the sport of triathlon.   Blummenfelt prospered as a junior, winning numerous events. Victories at ITU Junior European Cup events in Brno, Tabor and Antalya were followed by a Senior ITU victory at Tartu. His first major success came at the 2015 European Championship where he picked up a bronze medal.   Kristian's Norwegian National titles came in 2015, 2016 and 2018, and now he was also showing off his talents on the IRONMAN 70.3 circuit. He notched three consecutive victories in Bahrain between 2017 and 2019, and in both the 2018 and 2019 renewals set new world records for the half-IRONMAN.   2019 was a highly successful campaign for the Norwegian as he was also crowned winner of the ITU World Triathlon Series Grand Final. He finished a highly creditable fourth meanwhile at the 70.3 World Championship in Nice, a race won by one of his training partners Gustav Iden.   Kristian is also an Olympian, having competed at the 2016 Rio Games where he finished in 13th place.  He won gold at the Tokyo 2021, won again in Edmonton and World Championship double August 21st.   Blummenfelt's sporting hero growing up was Alexander Dale Oen, a swimmer from his native Norway and a European champion in 2008.  Unsurprisingly for someone who has set those world records, Kristian's motto is “go big or go home”.   Kristian Blummenfelt (protriathletes.org)   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Kristian Blummenfelt sprints to Edmonton win and World Championship double Win or lose (and this year it has mostly been the former for the Norwegian), Kristian Blummenfelt impacts more races than anyone else. So powerful is his cycling ability and mentality, you feel as though he is on a mission to challenge anyone who thinks they can breakaway on the bike (from him) and win.   The result of that – for me at least, and it has been the case for some time now – is that the first major measure I look at during a race is not who is leading the swim, who is in the lead pack, is there a break etc. It's, “did you exit the swim ahead, or behind Kristian Blummenfelt?”   Ahead, and – if you have the legs to follow him – you gain access to the world's greatest domestique (!) to help overcome any swim deficit. If you are behind and you miss the Blu Train… expect a very difficult next 90 minutes.   And that, perhaps, is the primary reason why Great Britain's Alex Yee wasn't able to challenge for world championship gold on Saturday in Edmonton, despite producing the fastest run by a long way. Blummenfelt swam 18:36, Alex 18:53. Those 17 seconds would prove impossible to recover from.   Preview of the Showdown in St. George at IRONMAN 70.3 World Championships 303 is heading to St. George to bring you in-person coverage of the IRONMAN 70.3 World Championships. With no Kona this year, all eyes are on the desert of southwest Utah. With a hilly run course, fast bike and a predicted temperature near 100 degrees, the real sizzle isn't the rubber meeting the road, it's the clash of top triathletes on heels of the Collins Cup that has no doubt sparked some rivalries. In the women's field in particular, the match up of Daniela Ryf and Taylor Knibb seems most intriguing. At the Collins Cup they went head to head and Knibb had the biggest victory of the day of all athletes crushing Daniela by double digit minutes. But Daniela reportedly wasn't feeling her best and we all know of the four time IRONMAN World Champion capabilities. No doubt she is looking for some revenge. Obviously as the championship, the field is stacked. Maybe there is a chink in Ryf's armor? Maybe not, but Lucy Charles, Ellie Salthouse, Sky Moench, Paula Findlay and Jeanni Metzler, all with great races in Slovakia could be in the mix at the end. No doubt there are others like Holly Lawrence who crashed in the Collins Cup could fight for the podium.   The mens field offers similar drama with Sam Long, the top ranked American and one of the favorites will have stiff competition from Lionel Sanders, Gustav Iden and fellow Norwegian and Olympic Gold Medalist Kristian Blummenfelt. Last May, Long and Sanders battled shoulder to shoulder in St. George and the two have had some fun social media banter in the last 12 months. After the race in May, Long said he knew he could take advantage of the downhill with his long stride and he did so almost winning so it will be interesting to see what happens.   The Norwegians are going to be tough to beat. Both Iden and Blummenfelt have had fantastic seasons. Iden handedly won his race in Slovakia and Blummenfelt has focused on training for St. George since winning Olympic gold. With no Jan Frodeno, putting odds on this race is challenging. There are many podium worthy contenders like Chris Leiferman, Rudy Von Berg, Alistair Brownlee, Ben Kanute, Javier Gomez, Sam Appleton and maybe a dark horse to watch is Collin Chartier from Louisville, Colorado.   What's New in the 303:   Pro Race Insights from Jocelyn McCauley   https://303cycling.com/cyclists-4-community-raffling-off-new-cervelo-to-raise-money/   8 of Colorado's crazy tests on foot and bike: Jagged alpine to rowdy singletrack at night Here's a nod to some of the state's most infamous challenges spanning 100-plus miles:   Hardrock 100 Clearly, lockdowns of last year fueled ambitions. Example: François D'haene's record dash over the San Juan Mountains this summer. The French man became the first in the fearsome race's 28-year history to clock a time under 22 hours — stunning, considering the 100 miles and 33,000 feet of climbing in the jagged alpine around Silverton, Telluride and Ouray. Lottery-based entry, race is usually mid-July.   LEADVILLE 100 RACE Andy Fox of Evergreen, Colo. rides his bike near Twin Lakes during the Leadville 100 Mountain Bike Race Saturday, August 14, 2010 in Leadville, Colo.   Gazette file Leadville Trail 100 This is a classic in the ultra world. Where miners once flocked for gold, now runners and mountain bikers race to finish within demanding cutoffs (30 hours for runners, 12 for cyclists). It's a test of lung power, starting from North America's highest incorporated town near 10,200 feet and rising to Hope Pass above 12,600 feet. It's better known as Hopeless Pass. Lottery-based, races in late August.   Run Rabbit Run Are you a tortoise or a hare? That is the first question to ask when approaching this 100-mile sufferfest from Steamboat Springs. While gaining 20,000 feet of elevation, you'll be covering parts of the Continental Divide and the town's recognizable summits: Mount Werner and Emerald and Rabbit Ears mountains. Hares finish under 36 hours, tortoises under 30. Usually mid-September.   Flaming Foliage Relay This 165-mile overnighter showcases autumn's aspen glow where it is famously glorious, along Guanella, Georgia and Fremont passes. Running teams might struggle to admire the beauty. Their heads are down on the course between Idaho Springs and Buena Vista, crossing roads and trails amounting to about 17,000 vertical feet. Usually mid-September.   Triple Bypass In 1988, a group of cycling buddies thought it would be fun to ride from Evergreen to Vail. Ever since, that's been the idea of fun for riders traversing a trio of heart-pounding passes over 100-plus miles and 10,000-plus feet. An exclusive bunch has made it a “double triple” in recent years, pedaling back the way they came. Slated for late July/early August 2022.   Breck 100 Mountain bikers have come to know this, not the Leadville 100, as Colorado's ultimate endeavor on a saddle — a tantalizing route shaped like a clover leaf, crossing the Continental Divide three times. But the race has been on hold for two years; the pandemic again caused a cancellation this summer. And the past two plans were a condensed course, closer to 70 miles. Will the real Breck 100 return? “That's the million-dollar question,” says organizer Thane Wright. Previously mid to late July.   SBT GRVL Colorado's gravel revolution begins in Steamboat Springs, a cycling town proud of its crunchy backroads. This race has risen to prominence with a variety of endurance courses amid classic scenery. They have recently ranged from nearly 40 miles to more than 140 miles, with climbing between 2,000 and 9,400 feet. Slated for Aug. 22, 2022. Vapor Trail 125 Any ultra competitor knows about “sleep demons,” those hallucinations that manifest at night. That's when this whacky mountain bike foray begins, in the darkness of 10 p.m. It begins in Salida, where some of the whackiest riders reside, molded by the vaunted Monarch Crest. Vapor is reserved for the most skilled and wilderness prepared. One must negotiate technical singletrack by headlamp and sustain long climbs over 125 miles. Slated for Aug. 26, 2022.     Video Of The Week: Kristian Blummenfelt History Maker   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

This week we have Collin Chartier back from the Collin's Cup in Slovakia. Collin matched Kyle Smith on the swim and Gustav Iden on the bike. Collin beat out Kyle for a 2nd place and 2 points for the USA.  We're looking forward to hearing about their 3-way battle and the Collin's Cup in general. Show Sponsor: VENGA CBD   We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Collin Chartier Endurance News IRONMAN 70.3 World Championship in St George Julie Moss Award at The Collin's Cup What's new in the 303? Sebastian's new Scott bike at Lookout last week Buff Classic 303 and Channel 7   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Collin Chartier Collin discovered the sport of triathlon at 14 years old as a swimmer, with a background in playing football and mountain biking.   There is nothing more satisfying to Collin than achieving his potential through hard work, persistence, and self-belief.  A month ago he came in 3rd at Ironman Boulder 70.3.  Got a ticket to the Collin's Cup and then crushed out a 2nd place to Gustav Iden and is back in Boulder.  Let's chat with Collin Chartier.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   PROFESSIONAL TRIATHLETES ORGANISATION ANNOUNCES LIONEL SANDERS AND HOLLY LAWRENCE AS WINNERS OF THE JULIE MOSS AWARD FOR COURAGEOUS PERFORMANCES AT THE COLLINS CUP The Professional Triathletes Organisation today announced that Team Internationals' Lionel Sanders and Team Europe's Holly Lawrence have been awarded the Julie Moss Award for their courageous performances at The Collins Cup.   The Julie Moss Award is named after Julie Moss, whose performance at the 1982 World Championship in Kona, in which she collapsed and crawled across the finish line, has come to signify the indomitable spirit of triathlon. In many ways she is the inspiration of the PTO's motto, “Dum Spiro Spero,” which means “Whilst I breathe, I hope.”   The many gutsy performances at the Collins Cup made this decision extremely difficult. From Team Internationals' Kyle Smith racing with one aerobar after crashing, to an unwell Daniela Ryf of Team Europe pushing herself on the run to earn three vital points, from the outstanding performance by American Chelsea Sodaro barely six months after the arrival of her baby Skye, to the mad sprint by Team Internationals' Jackson Laundry in the final two kilometres to win his match, the day was filled with grit and determination. But the performances of Sanders and Lawrence particularly captivated the fans and showcased the meaning of The Collins Cup.   Canadian Lionel Sanders, the spiritual leader of Team Internationals, arrived at the event having finished second at IRONMAN Copenhagen only six days before. However, nothing was going to stop him leaving his body and soul on the racecourse for the PTO's flagship event. Sanders not only competed on just six days rest from a full distance race, but he then rose from the pavement after a bike crash to win his match against Europe's Sebastian Kienle and USA's Andrew Starykowicz.   Simon Whitfield, Olympic Gold Medal winner and Team Internationals Captain, commented, “There is literally no way to describe Lionel Sanders. You can exhaust your Thesaurus with words like relentless, indomitable, unyielding, driven, inexorable, and never come close to describing what Lionel Sanders is or does. You can only conclude it is beyond the realm of human comprehension. In everything the man does he lives his mantra to have “NO LIMITS.” It was an honour to be his Captain and experience his passion and spirit.“   For the women, Europe's Holly Lawrence personifies the values of the Collins Cup. One of the marquee matches against fierce rival Ellie Salthouse from Team Internationals was turning out to be well and truly epic as the women battled side-by-side for every stroke of the swim, colliding numerous times as each refused to yield a centimetre. It was triathlon's equivalent of Ali v. Fraser fought in the waters of the Danube River. Lawrence led on the bike until disaster struck, and she crashed not far from T-2. Bloodied, she rose immediately to continue the fight, but her damaged bike took almost five minutes to repair as she waited helplessly. She watched both Salthouse and USA's Skye Moench pass her and saw her chance to win the match evaporate. Bike repaired but spirit unbroken, she rode into transition to a standing ovation. With no chance to win her match, she nonetheless persevered in the run and denied Team USA and Team International bonus points, thus helping Team Europe to victory.   Natascha Badmann, Team Europe Captain, noted, “Holly Lawrence's performance was an inspiration to our team. We had already lost points in Match No. 1 with the tremendous performance of USA's Taylor Knibb. If Holly was not able to continue, we would have lost an additional 1-1/2 points. With grit and determination, she battled back to deny both Team USA and Team Internationals 1-1/2 vital points. This did not go unnoticed by the fans and the rest of Team Europe, who were not prepared to see Holly's effort be in vain.”   Lawrence mentioned in her post-race interview that if it had been a normal championship race, she would not have continued after it took so long to mend her bike, but since she was racing for Team Europe, she was willing to sacrifice her personal goals for those of the team.   What's New in the 303: Sebastian's New Bike, Communities Uniting and More Contributors Than You Might Think Thank you for your trust. Thank you for your patience. Thank you for your vulnerability and it was honor to ride with you last Friday. You thanked me so kindly and closed your text later that day by saying “God bless you and your family.” I do feel blessed. But what you don't know, what most don't know is the whole story, and I want to share with you my thoughts and feelings and how much the community made this possible.   Buff Classic adds Gravel Route, Still Openings for Sept 12th Ride. The Buff Classic has added the Dirty Epic which is a mixed surface course featuring some smooth asphalt, buff gravel, and some pretty epic Jeep road style descending. The ride starts up Boulder Canyon, which will be closed to cars, and turns up Magnolia Road around 4 miles up Boulder Canyon.  Magnolia is steep, averaging over 9% for the first 4+ miles, with some sections nearing 20%.  Whatever bike you are riding, be sure it has good climbing gears. Bikes that are 1x in the front will need a 40″ on the back.   303 and Channel 7   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!

Welcome to Episode #300 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion.  Can you believe episode 300? Show Sponsor: VENGA CBD   We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation.   Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals.   Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz.   We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature discussion on "being fit does not mean you are healthy (disease free)" TriDoc Jeff Sankoff Episode #73 on Tim O'Donnell's heart attack My heart CT scan results Endurance News Collin's Cup Paralympic Paratriathlon Results & watch party Ironman PR on IRONMAN 70.3 World Championship and Pros racing in St George New Dura Ace What's new in the 303? Gravel Rules Golden Ride today and Sebastian's new Scott bike TriDot introduction and overview   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    TriDoc on Tim O'Donnell's Heart Attack The Tri Doc, Jeff Sankoff Shares Insight on Heart Health in Wake of Tim O'Donnell's Heart Attack Recently Emergency Room Physician and very accomplished IRONMAN veteran athlete Dr. Jeff Sankoff shared on his podcast, thoughts on heart health and specifically talking about what probably happened with Tim O'Donnell and what that means for triathletes in general.   In this podcast he replays a conversation with USA Triathlon CEO Rocky Harris who reveals some health issues he has overcome and warns triathletes to know your health history and get check ups. The overall message it seems is that simply being fit doesn't mean you are healthy. That fitness does not overcome something like heart disease.   Dr. Sankoff brings in his colleague Dr. Matt Holland, a cardiology specialist at Denver Health. They discuss some very specific factors about things like what causes heart attacks versus cardiac arrest. What really is the “widow” maker and how so many different things can cause a multitude of outcomes. But the conversation is also re-assuring in terms of how most all of us can avoid these things and how rare it really is for someone like Tim O'Donnell to have experienced this.   Go here; https://www.tridocpodcast.com/episode/episode-73-bonus-episode-tim-odonnels-heart-attack-what-does-this-mean-for-the-rest-of-us   Dr. Sankoff is dedicated to helping triathletes (athletes) train healthy and his podcast features many great topics and guest dedicated to this mission. His website is https://tridoccoaching.com. Learn more about him here and subscribe to his podcast.   My Personal Experience with Heart CT Scan - SimonMed here in Denver.   Cardiac Calcium Scoring (Heart Scan) is a medical scan of coronary calcium The coronary arteries are the vessels that supply oxygen-rich blood to the heart. Plaque — made of fat, calcium and other substances — can build up and narrow or close the arteries.   To detect this build-up, your physician may order cardiac calcium scoring — a test that is also known as coronary artery calcium (CAC) scoring, a heart scan or calcium score.  This non-invasive CT scan (computed tomography) of the heart calculates your risk of developing coronary artery disease (CAD) by measuring the amount of calcified plaque in the coronary arteries.   Plaque or calcium build-up in the coronary arteries causes heart disease or can lead to a heart attack. The coronary calcium scan is a better predictor of coronary events than cholesterol screening or other risk factor assessments.   About Your CAC Score A calcium score (sometimes called an Agatston score) is calculated based on the amount of plaque observed in the CT scan. It may be converted to a percentile rank based on your age and gender. The results from your cardiac scoring will be sent to your doctor.  Mine was a score of 26 and the 4th percentile of my age peers.   Your likelihood of having heart disease or a heart attack correlates with your calcium scoring. The lower your calcium score and percentile rank, the less likely you are to have a cardiac event compared to other men or women your age.   Calcium Score Results The purpose of the test is to understand your risk of heart attack or disease, taking preventive or corrective measures based on the results.   If you have any plaque present (a score greater than 0), your doctor may make recommendations for lifestyle changes, such as quitting smoking, eating better and exercising more. The higher your score the more treatment your doctor may recommend.   If you have a high score, you can make an appointment with one of our coronary artery disease specialists.   Zero: No plaque. Your risk of heart attack is low.   1 - 10: Small amount of plaque. You have less than a 10 percent chance of having heart disease, and your risk of heart attack is low.   11-100: Some plaque. You have mild heart disease and a moderate chance of heart attack. Your doctor may recommend other treatment in addition to lifestyle changes.   101 - 400: Moderate amount of plaque. You have heart disease and plaque may be blocking an artery. Your chance of having a heart attack is moderate to high. Your health professional may want more tests and may start treatment.   Over 400: Large amount of plaque. You have more than a 90 percent chance that plaque is blocking one of your arteries. Your chance of heart attack is high. Your health professional will want more tests and will start treatment.     Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   USA Triathlon 2020 U.S. Paralympic Triathlon Team https://triathlon.org/results/result/2020_tokyo_paralympic_games/508225   Elizabeth Baker (Signal Mountain, Tenn.), guided by Jillian Elliott (Gig Harbor, Wash.), Women's PTVI 2016 U.S. Paralympian Jamie Brown (Oceanside, Calif.), Men's PTS4 Kyle Coon (Colorado Springs, Colo.), guided by Andy Potts (Colorado Springs, Colo.), Men's PTVI Hailey Danz (Colorado Springs, Colo.), Women's PTS2 Amy Dixon (Encinitas, Calif.), guided by Kirsten Sass (McKenzie, Tenn.), Women's PTVI Kelly Elmlinger (San Antonio, Texas), Women's PTS5 (classing up from PTS4) Kendall Gretsch (Downers Grove, Ill.), Women's PTWC Chris Hammer (Elkins, W.V.), Men's PTS5 Eric McElvenny (Pittsburgh, Pa.), Men's PTS4 Grace Norman (Jamestown, Ohio), Women's PTS5 Allysa Seely (Glendale, Ariz.), Women's PTS2 Brad Snyder (Baltimore, Md.), guided by Greg Billington (San Francisco, Calif.), Men's PTVI Melissa Stockwell (Colorado Springs, Colo.), Women's PTS2     The Collins Cup, Even Super Bowl One Didn't Sell Out, But it Was a Pretty Good Start–a Few Ideas for the Future   Race Results Rich's Picks - PTO Fantasy Game - Predict & Play (protriathletes.org)   Triathlon's “Super Bowl” happened today in Slovakia, it was called the Collins Cup. Yes we have Kona and the IRONMAN World Championships but that is about individuals, today was about the teams and the sport and profession of triathlon.   The Collins Cup was designed to mirror golf's popular Ryder Cup pitting three teams of 12 athletes (6 men, 6 women) against each other. One team from Europe, the United States and Internationals.   The goal, to make professional triathlon a better spectator sport thus attracting more money to make the profession more lucrative and sustainable.   Will it work? Did it work? It's too early to say but nobody predicted the wild popularity of the Super Bowl. Triathlon will never be that popular but lets see what happens.   The Professional Triathlon Organisation orchestrated this “made for TV event”. Viewers watched 12 matches with one competitor from each team racing. Each match started 10 minutes apart. The entire race lasted about 5 hours. Cameras were all over the course capturing the 36 athletes racing in their own three person race. It was fun to watch and the coverage was good as was the announcing. It was especially fun to have Tour de France commentator Phil Liggett behind the mic. His voice just adds a tone of familiarity and importance.   IRONMAN 70.3 WORLD CHAMPIONSHIP IRONMAN® 70.3® World Championship presented by the Utah Sports Commission. Among them will be over 100 of the world's top professional triathletes who will battle for a piece of the $350,000 USD total professional prize purse and the title of IRONMAN 70.3 World Champion.   Since the first IRONMAN 70.3 World Championship was held in 2006 the women's race has seen 10 different champions from five different countries. Swiss Daniela Ryf has won an event-best five times, and is coming off an undefeated season, including a win in St. George at the IRONMAN 70.3 North American Championship earlier this year. Together with Mirinda Carfrae (AUS) and Leanda Cave (GBR), Ryf also holds the distinction of having won both the IRONMAN World Championship® and the IRONMAN 70.3 World Championship.   Aiming to dethrone Ryf will be a stellar group of professional female triathletes, including Lucy Charles-Barclay (GBR), who is coming off a recent win at 2021 IRONMAN 70.3 European Championship Elsinore. Charles-Barclay edged out Holly Lawrence (GBR) in that event, who as the 2016 IRONMAN 70.3 World Champion and multiple-time IRONMAN 70.3 winner will also be aiming for the top podium spot in St. George. Additional global competition will come from Paula Findlay (CAN), Taylor Knibb (USA), Kat Matthews (GBR), Skye Moench (USA), Emma Pallant-Browne (GBR), and Ellie Salthouse (AUS), each of whom continue to impress on the IRONMAN and IRONMAN 70.3 circuits.   On the men's side, a star-studded field of professional talent will come together aiming to create history in St. George. With no clear frontrunner, a few of the dominant competitors that could take a shot for a podium spot include the defending IRONMAN 70.3 World Champion from 2019 in Nice, France, Gustav Iden (NOR); Kristian Blummenfelt (NOR), who has momentum coming into St. George following his recent Tokyo 2020 Olympic Triathlon win; and Lionel Sanders (CAN), who won the IRONMAN 70.3 North American Championship in St. George earlier this year and has over 20 IRONMAN 70.3 wins to his name. Also in contention are Alistair Brownlee (GBR), the 2012 and 2016 Olympic Triathlon Gold Medalist as well as Javier Gomez (ESP), the 2017 IRONMAN 70.3 World Champion and 2018 IRONMAN 70.3 World Championship third place podium finisher. Finally, American's Ben Kanute (USA) and Sam Long (USA) look to claim home nation victories. Kanute has multiple IRONMAN 70.3 wins and podium finishes in recent years and a second-place finish at the 2017 IRONMAN 70.3 World Championship, the last time the event was held on US soil. Sam Long comes in on the top of his game having won the 2021 IRONMAN Coeur d'Alene triathlon and the 2021 IRONMAN 70.3 Boulder triathlon.     What's New in the 303: New Dura Ace? Gravel Rules   My Experience With TriDot What is TriDot?  It's a training platform, but its pretty sophisticated.  It takes your race goals, your training data, puts threshold test on your training calendar, takes those threshold test results and uses AI to automatically adjusts your training plan and workouts.  You can also see your Threshold Test history and drill into the details.  It tracks your Fitness, Stress and Readiness on a graph.    TriDot also has an integrated App called RaceX.  Within RaceX, you can pick your "A" and "B" races (Ironman and Challenge branded).  You can browse race routes for any of the races in the database and look at the gps route, elevation and distance.  You can also see your Threshold Test history and drill into the details.  It tracks your Fitness, Stress and Readiness on a graph.    Within Diagnostics there's a feature called Phyiogenomics.  If you've used DNA-based ancestry services like Ancestry.com or 23 and Me, there is a downloadable text file that has your genome that can be used for things like nutrigenomics (using your DNA or genome data to understand if you have genetic markers for celiac disease or allergies), or pharma genomics (using genome data to treat/prevent disease. We have a mutual friend who learned she had DNA markers putting her at likely risk for breast cancer.    TriDot has a feature called PhysiogenomiX. It uses your DNA (genome data) to tailor the training plan and workouts to your genetic profile.   I uploaded my 23 and Me genome text file to TriDot.  Within a few seconds TriDot gave me an analysis that includes categorical summary and detailed results from specific genes related to physical training. These genes shown (and others) are used to enhance your training optimization.   The categories: Training Intensity Response is a relative measure of how you respond to high-intensity versus low-intensity training. Based on your genetic variations, you are predisposed to have a greater response to either high or low-intensity training. Aerobic Potential is a measure of your potential for developing a high aerobic capacity or high oxygen utilization (VO2max). This is not a measure of your current aerobic capacity. Rather, it is a measure of your aerobic trainability--your potential for improvement with proper training. Recovery Rate is a measure of your genetic ability to recover from exercise-induced oxidative stress and inflammation. This includes the level of stress and inflammation produced and the rate at which it is cleared. Injury Predisposition is a measure of how genetically prone you are to incurring soft tissue (tendon and ligament) injuries from training.   Lauren has also done it and we compared our results.  We took the very first category of Training Intensity Response.  At the top level we were both categorized as 40% responsive to Power vs 60% responsive to Endurance.  When you drill into the details, each Gene, the Result, Effect and a summary.   At the gene level we had about a half dozen genes that were different.  In the first gene, Lauren had a piece of DNA inserted and I had both of them deleted.   ACE: Angiotensin-Converting Enzyme I have both deleted (DD) so I tend to be respond better to power based training.  Lauren tends to respond well to a mixture of power and endurance. VEGFA: Vascular Endothelial Growth Factor Tends to be highly responsive to endurance training with good muscle efficiency and VO2max. Tends to adjust well to altitude training. Var-allele carriers produce a greater amount of VEGF.             IMPORTANT TO KNOW BEFORE DIGGING INTO YOUR GENETICS Your genetic makeup is only part of the equation. Genetics alone is insufficient to predict or identify talent. Genetics can't (shouldn't) be used to set or change your goals; rather, to help you reach your goals most effectively.   Video of the Week: Team Europe Win First-Ever PTO Collins Cup | Race Reaction & Highlights       Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance 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!