Podcast appearances and mentions of Andy Potts

Happy New Years! This week we look back at the year of 2022 and picked out one of our favorite interviews of the year. We had some great guests this year. We started the year with Morgan Pearson on his Olympic pursuit. We had the David Warden Wait Wait Don't Tell Me series, Andy Potts, Scott Mercier, Mark Allen and more. Stay tuned for our pick of the year.   Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport.   LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges.   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 Best of 2022 Interview Endurance News - Worldwide Fitness Trends Survey Results What's new in the 303 - Paratriathlete Kyle Coon's Christmas Gift, Meet Hugh Video of the Week - Danny MacAskill and The Drop And Roll Tour   Best of 2022 Interview: Andy Potts and Daniel Brienza Our favorite interview from 2022 is with 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 to make, what was then, an exclusive announcement on HUUB Pinnacle wetsuits and a high visibility and comfort goggles.   Guide for Kyle Coon Tokyo Paralympics emotions and thought it was going to be on the broadcast Credit to all the people who influenced him.   What's New in the 303: Paratriathlete Kyle Coon's Christmas Gift, Meet Hugh MORRISTOWN, N.J. – In December, The Seeing Eye passed an important milestone when it paired Kyle Coon of Colorado Springs, Colo. with a 2-year-old black Labrador retriever named Hugh, making them the 18,000th team to graduate from the program since 1929. This milestone is reached as the non-profit approaches its 94th anniversary in January.   Kyle Coon and Hugh“How amazing it is to pair Kyle with Hugh, to help guide him on all of the journeys that life takes them on. Just like every team that came before, their partnership was created with careful consideration, and support from countless individuals throughout the community,” said Seeing Eye President & CEO Peggi Howard. “We are so grateful for the graduates who choose our dogs, the puppy raisers and staff who lovingly care for our dogs, and all of the volunteers and donors who came together to play a part in creating 18,000 Seeing Eye partnerships over the last 94 years.”   Listen to our podcast with Kyle getting ready for the Paralympics HERE   Coon, a 31-year-old triathlete, motivational speaker and author, is a member of the U.S. Paratriathlon Resident Team in Colorado Springs. In his free time, he enjoys rock climbing, downhill skiing and playing the guitar. Hugh is Coon's third Seeing Eye dog.     “From the time I was a little kid, I dreamed of being able to cruise around independently with a dog. Now I've been matched with Hugh, my third Seeing Eye Dog, and I can't begin to express how much confidence I have when we're out and about,” said Kyle Coon. “As Team USA athletes we dedicate a certain portion of our lives to being the best in our chosen sport. Hugh is dedicated to making sure we travel smoothly and safely. I'm extremely honored and humbled to be part of the 18,000th match in The Seeing Eye's history, and I can't wait to see what adventures Hugh and I experience together from here on out.”   Established in 1929, The Seeing Eye provides specially bred and trained dogs to guide people who are blind. Seeing Eye dog users experience greatly enhanced mobility and independence, allowing them to retain their active lifestyles despite blindness. The Seeing Eye is a 501(c)3 non-profit supported by contributions from individuals, corporations and foundations, bequests, and other planned gifts.   The Seeing Eye is a trademarked name and can only be used to describe the dogs bred and trained at the school's facilities in Morristown, N.J. If you would like more information on The Seeing Eye, please visit the website at www.SeeingEye.org, call (973) 539-4425, or email info@seeingeye.org.    Mention - Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning International Triathlon Union Aquathlon World Champion, US National Champion triathlete, and is ranked 7th in the world in triathlon in the Paralympic international Rankings.   Endurance News: Worldwide survey of fitness trends for 2023 American College of Sports Medicine's Health & Fitness Journal The #1 trend for 2023, as it was for 2022, is wearable technology. Home exercise gyms was #2 for 2022 but has dropped to #13 for 2023. Fitness programs for older adults will make a comeback in 2023, breaking the top 10 at #4.   THE SURVEY Every attempt was made to replicate the survey delivery as in the past 17 years. For the 2023 survey, there were 42 possible trends. Top-rated trends from previous years were included in the survey, as were potentially emerging trends identified by the editors of this Journal. The editors represent practitioners from all four sectors of the health and fitness industry (corporate, clinical, community, commercial), as well as from academia. In the survey, potential trends were identified followed by a brief explanation to offer the respondents a few details without inconveniencing them with too much reading, analysis, or interpretation. The survey was designed to be completed in approximately 15 minutes.   This survey guides health and fitness programming efforts for 2023 and beyond. The first survey (1), conducted in 2006 (for predictions in 2007), introduced a systematic way to forecast trends. These surveys have been conducted annually since that time (2–16) using the same methodology. Because this is a survey of trends (and not fads), respondents were asked to first make an especially important distinction between a “fad” and a “trend.”   Trend: “a general development or change in a situation or in the way that people are behaving” (https://dictionary.cambridge.org/dictionary/english/trend).   Fad: “a style, activity, or interest that is very popular for a short period of time” (https://dictionary.cambridge.org/dictionary/english/fad).   Responses were received from almost every continent, including the countries of Australia, Brazil, Barbados, Canada, China, Columbia, Costa Rica, Dominican Republic, Finland, France, Germany, Greece, Japan, Jordan, India, Indonesia, Italy, Kenya, Libya, Malawi, Mexico, Nigeria, Norway, Pakistan, Peru, Philippines, Portugal, Romania, Russia, Saudi Arabia, Singapore, South Korea, Spain, Sri Lanka, Sweden, Turkey, United Kingdom, Vietnam, and the United States, among many others.   Demographics of the survey respondents included 58% females (41% males) across a wide variability in ages (Figure 1), with 55% of all respondents having more than 10 years of industry experience (Figure 2) and 29% with more than 20 years of experience.   Video of the week: Danny MacAskill and The Drop And Roll Tour Malverns Classic "The UK's Biggest Mountain Bike Party" near Bristol. Duncan Shaw, Ali Clarkson, and Ben Travis.   Malvern's Classic infamous "lake ride" which saw competitors racing to see who could be fastest to cross a sketchy bridge of pontoons over the river with varying levels of success!   The Mersey To The Malverns! - Danny MacAskill and The Drop And Roll 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!

World famous American Professional Triathlete, Triathlon Coach and Co-Founder of AP Racing, Andy Potts, LIVE from the OOFOS Recovery Lounge Pop Up in St. George Utah.  Andy Potts is a legend on the global triathlon racing scene, where he has been competing for two decades in 200+ races. He is an Olympic Triathlete and competed in the 2004 Olympic Games;  30x IM 70.3 Champ and the 2007 70.3 World Champ; 8x IRONMAN Champ, he got 4th Place IRONMAN World Championships  in 2014 and 2015; and he has won 58 first place finishes overall.  He is an incredible athlete, wealth of triathlon knowledge, and over all a super cool person. PS. He came in 16th at World Chamionships 2022  St. George with a time of 8:21:25 Andy and I caught up a few days before IRONMAN World Championships in St. George to talk about when he got his start in triathlon, the early days, and how far he has come as a pro triathlete, still competing at 45. He shares why he started coaching and the mission behind launching AP Racing with his co-founder, Daniel Brienza, which now has over 300 athletes. Andy offers his advice and expertise on  the importance of positive Self Talk, how to turn a bad day into a good day; Race recon, prep, and when to arrive at your race destination; The value of dialing in to your watts, His current raceday nutrition, infinite,; How he and his athletes are using and benefiting from  InsideTracker. We also talk gear and his super cool bike from Diamond Bikes and the Pinnacle wetsuit that he personally designed, based on years of swimming and triathlon experience. Andy offers great advice on how to swim in cold water, overcome panic attacks, and his own personal open water swim challenges, and he sheds light on the parallel of Triathlon and life. CONNECT Andy Potts Instagram Marni On The Move Instagram, Facebook, TikTok, LinkedIn, or YouTube Marni Salup on Instagram and SpotifyOOFOS on Instagram, Facebook, YouTubeon Instagram OFFERS InsideTracker: Get 20% percent off today at InsideTracker.com/marnionthemove AG1 by Athletic Greens: Get 5 free travel packs and a year's supply of vitamin D with your first purchase at AthleticGreens.com/MarniOnTheMove SUPPORT THE PODCAST Leave us a review on Apple. It's easy, scroll through the episode list on your podcast app, click on five stars, click on leave a review, and share what you love about the conversations you're listening to. Tell your friends to what you love on social. Screenshot or share directly from our stories the episode you're listening to, tag us and the guests, and use our new Marni on the Move Giphy! SUBSCRIBE TO OUR NEWSLETTER Sign up for our weekly newsletter, The Download for Marni on the Move updates, exclusive offers, invites to events, and exciting news!    

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 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 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!

2x Olympian, Ironman Champion, Ironman 70.3 World Champion, and 6x Escape from Alcatraz champion Andy Potts talks with Robbie Ventura about some of his best pro tips, learning from mistakes, and how training & racing sharpens with age.

Andy, Chris and Sarah share their highlights from 2021 as well as their plans for 2022. we talk about the benefits of dipping, one of the gang is thinking of joining the RAF reserves and Chris sums up perfectly how he keeps his unshakeable spirits up!

Andy, Chris and Sarah share their highlights from 2021 as well as their plans for 2022. we talk about the benefits of dipping, one of the gang is thinking of joining the RAF reserves and Chris sums up perfectly how he keeps his unshakeable spirits up!

Tania creció en México como nadadora de alto rendimiento y su historia nos invita a ver todos los aspectos de la vida de un atleta: familiar, mental, emocional, y transicional. Lo que queda claro al final es que una vez que el deporte te enamora, difícilmente lo sueltas de tu vida- cambiarás o adaptarás la práctica pero seguirá formando parte de tu vida. Tania ahora es mamá de tres hijos, esposa, y forma parte del equipo de élite amateurs de Andy Potts.

Greg Bennett is a 2x Australian Olympian (2004, 2008) and former professional triathlete for nearly 30 years. Greg has competed in over 500 triathlons winning the ITU World Series twice. He is the host of, The Greg Bennett Show, a podcast focused on triathlon. Greg has a strong understanding of the science behind training, which you will hear in this interview. Another Australian, another physiology focused nerd. Brett, being a novice to triathlon, asks a lot of simple questions that you probably have, too. Triathlon became an NCAA sport in 2014. There are now 37 universities with NCAA Triathlon teams. Many swimmers have been able to transition over into triathlon. Andy Potts from Michigan and Matt Chrabot from George Mason come to mind. Enjoy! Support Our Sponsors: THE MAGIC 5: Custom fitted goggles that are tailor-made for your exact face. You shouldn't feel you are wearing goggles. Use code BRETTHAWKE20 at checkout to receive 20% off. SWIM ANGELFISH: Receive the tools and skills needed to teach swimmers with autism, physical disabilities, anxiety, sensory and motor conditions with Swim Angelfish, the global leader in adaptive swim. Get certified online today! SUPERIOR SWIM TIMING: Run a swim meet with ease from your laptop. SST is fully compatible with Hy-Tek and Team Unify as well as Colorado, Daktronics, and Omega touchpads. Tell them Brett sent you! DESTRO SWIM TOWERS: Save $150 per double swim tower by using the code "brett" at checkout! SWIMNERD LIVE: Create an interactive heat sheet. Stream your swim meet scoreboard in real time over top your live stream. Turn any tv into a digital scoreboard. Subscribe & Listen: Apple Podcasts Google Spotify YouTube Produced by: SWIMNERD Supported by: Fitter & Faster #triathlon #olympics #australia

Last Friday's Olympic Mixed Relay Triathlon race was exciting!  Being able to watch the race from the Olympic and Paralympic Museum was the perfect backdrop (stunning too). Having Renee Tomlin and Andy Potts there to give us live insights and predictions while the race was unfolding was super insightful.  What could be better than that?  Getting to have a private follow up discussion with pro triathlete, Renee Tomlin!  She's going to break down the race and give some super cool in sights.   Show Sponsor: VENGA CBD   I want to tell you haw effective Venga CBD Super Sleep is.  It has Melatonin, CBD AND an all-new cannabinoid CBN that's been shown to promote sleep.   There's no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep.  As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.   You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!   Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).    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 - Renee Tomlin Endurance News - More Tokyo Bay controversy; the toughest ultra running series What New in the 303 - Boulder 70.3 Video of the Week - Olympic Mixed Relay Triathlon   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 Renee Tomlin Renée Tomlin is a four-time NCAA All-American in track & field and cross country at Georgetown University, and she was a 2011 NCAA Women of the Year honoree. She was introduced to triathlon through the USA Triathlon Collegiate Recruitment Program. Tomlin says her favorite parts of triathlon are the transitions because they “require athleticism, tenacity, and explosive response all while remaining calm, loose and focused.” Tomlin endured a stress fracture in her foot in 2018 and came back to win the 2019 Sarasota-Bradenton ITU Triathlon World Cup. Her time recovering was spent taking the time to focus on her mindset and learning how to take care of her body properly in order to stay in the sport. Renée Tomlin (teamusa.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:   Concerns over pollution and hot weather add another challenge to marathon swimming. The Tokyo Olympics' open-water competition and swimming portion of the triathlon at the Odaiba Marine Park comes after persistent controversy over high water temperatures and pollution raised safety concerns among some athletes and coaches. Los Angeles Times   Why The Rocky Mountain Slam Is The Toughest Race Series In Ultrarunning. To complete the Rocky Mountain Slam, men and women have to finish four out of five annual races in the Rockies: the Bighorn 100 in Montana, the Hardrock 100 and the Leadville Trail 100 in Colorado, the Wasatch Front 100 in Utah and the Bear 100. Leadville and Wasatch are also part of the Grand Slam of Ultrarunning. Trail Runner     What's New in the 303:   Boulder 70.3 Pro List   Male Pros 1 Leiferman Chris USA (United States) 2 Long Sam USA (United States) 3 Appleton Sam AUS (Australia) 4 Metzler Justin USA (United States) 5 Weiss Bradley ZAF (South Africa) 6 Chartier Collin USA (United States) 7 Potts Andy USA (United States) 9 Peterson Kennett USA (United States) 10 Gillespie Dylan USA (United States) 11 Rodriguez Hernandez Tomas Andres MEX (Mexico) 12 Bach Elliot USA (United States) 14 Christensen Weston USA (United States) 16 Peterson Erik USA (United States) 17 Mendez Cruz Mauricio MEX (Mexico) 18 Hipple Tripp USA (United States) 19 Engelhardt Adriano CHE (Switzerland) 20 Nelson Loren CAN (Canada) 21 Zawaski Steven USA (United States) 22 Collington Kevin USA (United States) 23 Loewen Garrick CAN (Canada) 24 Mantell Ernest USA (United States) 25 Kilshaw Stephen CAN (Canada) 26 Ross Neal USA (United States) 27 Gauthier Mathieu CAN (Canada) 28 Deckard Robbie USA (United States) 29 Diasz Diego BRA (Brazil) 31 Romero Garcia De La Cadena Rodrigo MEX (Mexico) 33 Ulloa Martin CHL (Chile) 34 Parker Steven USA (United States) 35 Ohde Luis Henrique BRA (Brazil) 36 Winslow Timothy USA (United States) 37 Pimental Danilo USA (United States) 38 Sullens Joseph USA (United States) 39 Laughery Colin USA (United States) 40 Cosman Nick CAN (Canada) 41 Haeberle Scott USA (United States) 42 Gambles Joe AUS (Australia) 43 Butterfield Tyler USA (United States) 44 Andrie Marty USA (United States) 45 Acevedo Rodrigo COL (Colombia) 46 Deal Benjamin USA (United States)   Female Pros 50 Moench Skye USA (United States) - 9 51 Lawrence Holly USA (United States) - 5 53 Pallant-Browne Emma GBR (United Kingdom) 54 Watkinson Amelia NZL (New Zealand) 55 Sodaro Chelsea USA (United States) 56 Metzler Jeanni USA (United States) 57 Mccauley Jocelyn USA (United States) 58 Findlay Paula CAN (Canada) 59 Brandon Lauren USA (United States) 60 Smith Lesley USA (United States) 61 Piampiano Sarah USA (United States) 62 Kessler Meredith USA (United States) 63 Higgins Brittany USA (United States) 64 Jewett Tamara CAN (Canada) 65 Becharas Lisa USA (United States) 66 Rinaldo Marj USA (United States) 67 Trnovcova Zuzana SVK (Slovakia) 68 Johann Carly USA (United States) 70 Belles Hayley USA (United States) 71 Marrou Rebecca USA (United States) 72 Goodell Kimberly USA (United States) 73 Doehla Alissa USA (United States) 74 Palacio Romina ARG (Argentina) 75 Catano Sonja USA (United States) 77 Gruden Lara USA (United States) 78 Knibb Taylor USA (United States) 80 Rusch Maggie USA (United States) 81 Falcaro Nicole USA (United States) 82 Oliveira Pamella BRA (Brazil) 83 Hill Alycia USA (United States)   Message from Julie Coleman, Race Director We're so excited to be back for the 19th year of the IRONMAN 70.3 Boulder event! Do you have spectators coming with you? While you're racing on Saturday, they can cool off in the swim area on the beach between 10:30am and 5pm. There will also be kayaks and SUPs there for them to play around on. The beach and swim area will also be open during our Expo Hours on Thursday and Friday. On race day, a large section of the beach turns into a picnic lunch option for athletes and spectators, food trucks, as well as a beer garden. Concessions will also be available on race morning in the Athlete Check-in tent in Expo.     Video of the Week: Inaugural Olympic Triathlon Mixed Relay https://youtu.be/eg72Q0V0t-w   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!

Last Friday's Olympic Mixed Relay Triathlon race was exciting!  Being able to watch the race from the Olympic and Paralympic Museum was the perfect backdrop (stunning too). Having Renee Tomlin and Andy Potts there to give us live insights and predictions while the race was unfolding was super insightful.  What could be better than that?  Getting to have a private follow up discussion with pro triathlete, Renee Tomlin!  She's going to break down the race and give some super cool in sights.   Show Sponsor: VENGA CBD   I want to tell you haw effective Venga CBD Super Sleep is.  It has Melatonin, CBD AND an all-new cannabinoid CBN that's been shown to promote sleep.   There's no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep.  As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.   You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!   Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).    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 - Renee Tomlin Endurance News - More Tokyo Bay controversy; the toughest ultra running series What New in the 303 - Boulder 70.3 Video of the Week - Olympic Mixed Relay Triathlon   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 Renee Tomlin Renée Tomlin is a four-time NCAA All-American in track & field and cross country at Georgetown University, and she was a 2011 NCAA Women of the Year honoree. She was introduced to triathlon through the USA Triathlon Collegiate Recruitment Program. Tomlin says her favorite parts of triathlon are the transitions because they “require athleticism, tenacity, and explosive response all while remaining calm, loose and focused.” Tomlin endured a stress fracture in her foot in 2018 and came back to win the 2019 Sarasota-Bradenton ITU Triathlon World Cup. Her time recovering was spent taking the time to focus on her mindset and learning how to take care of her body properly in order to stay in the sport. Renée Tomlin (teamusa.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:   Concerns over pollution and hot weather add another challenge to marathon swimming. The Tokyo Olympics' open-water competition and swimming portion of the triathlon at the Odaiba Marine Park comes after persistent controversy over high water temperatures and pollution raised safety concerns among some athletes and coaches. Los Angeles Times   Why The Rocky Mountain Slam Is The Toughest Race Series In Ultrarunning. To complete the Rocky Mountain Slam, men and women have to finish four out of five annual races in the Rockies: the Bighorn 100 in Montana, the Hardrock 100 and the Leadville Trail 100 in Colorado, the Wasatch Front 100 in Utah and the Bear 100. Leadville and Wasatch are also part of the Grand Slam of Ultrarunning. Trail Runner     What's New in the 303:   Boulder 70.3 Pro List   Male Pros 1 Leiferman Chris USA (United States) 2 Long Sam USA (United States) 3 Appleton Sam AUS (Australia) 4 Metzler Justin USA (United States) 5 Weiss Bradley ZAF (South Africa) 6 Chartier Collin USA (United States) 7 Potts Andy USA (United States) 9 Peterson Kennett USA (United States) 10 Gillespie Dylan USA (United States) 11 Rodriguez Hernandez Tomas Andres MEX (Mexico) 12 Bach Elliot USA (United States) 14 Christensen Weston USA (United States) 16 Peterson Erik USA (United States) 17 Mendez Cruz Mauricio MEX (Mexico) 18 Hipple Tripp USA (United States) 19 Engelhardt Adriano CHE (Switzerland) 20 Nelson Loren CAN (Canada) 21 Zawaski Steven USA (United States) 22 Collington Kevin USA (United States) 23 Loewen Garrick CAN (Canada) 24 Mantell Ernest USA (United States) 25 Kilshaw Stephen CAN (Canada) 26 Ross Neal USA (United States) 27 Gauthier Mathieu CAN (Canada) 28 Deckard Robbie USA (United States) 29 Diasz Diego BRA (Brazil) 31 Romero Garcia De La Cadena Rodrigo MEX (Mexico) 33 Ulloa Martin CHL (Chile) 34 Parker Steven USA (United States) 35 Ohde Luis Henrique BRA (Brazil) 36 Winslow Timothy USA (United States) 37 Pimental Danilo USA (United States) 38 Sullens Joseph USA (United States) 39 Laughery Colin USA (United States) 40 Cosman Nick CAN (Canada) 41 Haeberle Scott USA (United States) 42 Gambles Joe AUS (Australia) 43 Butterfield Tyler USA (United States) 44 Andrie Marty USA (United States) 45 Acevedo Rodrigo COL (Colombia) 46 Deal Benjamin USA (United States)   Female Pros 50 Moench Skye USA (United States) - 9 51 Lawrence Holly USA (United States) - 5 53 Pallant-Browne Emma GBR (United Kingdom) 54 Watkinson Amelia NZL (New Zealand) 55 Sodaro Chelsea USA (United States) 56 Metzler Jeanni USA (United States) 57 Mccauley Jocelyn USA (United States) 58 Findlay Paula CAN (Canada) 59 Brandon Lauren USA (United States) 60 Smith Lesley USA (United States) 61 Piampiano Sarah USA (United States) 62 Kessler Meredith USA (United States) 63 Higgins Brittany USA (United States) 64 Jewett Tamara CAN (Canada) 65 Becharas Lisa USA (United States) 66 Rinaldo Marj USA (United States) 67 Trnovcova Zuzana SVK (Slovakia) 68 Johann Carly USA (United States) 70 Belles Hayley USA (United States) 71 Marrou Rebecca USA (United States) 72 Goodell Kimberly USA (United States) 73 Doehla Alissa USA (United States) 74 Palacio Romina ARG (Argentina) 75 Catano Sonja USA (United States) 77 Gruden Lara USA (United States) 78 Knibb Taylor USA (United States) 80 Rusch Maggie USA (United States) 81 Falcaro Nicole USA (United States) 82 Oliveira Pamella BRA (Brazil) 83 Hill Alycia USA (United States)   Message from Julie Coleman, Race Director We're so excited to be back for the 19th year of the IRONMAN 70.3 Boulder event! Do you have spectators coming with you? While you're racing on Saturday, they can cool off in the swim area on the beach between 10:30am and 5pm. There will also be kayaks and SUPs there for them to play around on. The beach and swim area will also be open during our Expo Hours on Thursday and Friday. On race day, a large section of the beach turns into a picnic lunch option for athletes and spectators, food trucks, as well as a beer garden. Concessions will also be available on race morning in the Athlete Check-in tent in Expo.     Video of the Week: Inaugural Olympic Triathlon Mixed Relay https://youtu.be/eg72Q0V0t-w   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 Paralympic bound Kyle Coon who will be guided by none other than Andy Potts. Kyle Coon lost his sight at the age of six after a battle with Retinoblastoma—cancer of the eye. However, not having sight has not stopped him from pursuing vision. Since then he has become a competitive rock climber, downhill skier, runner and triathlete.   Show Sponsor: VENGA   As you know, we're huge fans of Venga CBD. It really helps us recover more quickly from our workouts and have way less soreness, helps with sleep and reduces inflammation.   Venga is now offering 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.   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.   So go - right now - to vengacbd.com/quiz and get started. 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 - Kyle Coon Endurance News - Tokyo open water quality, Tour Standings What New in the 303 - Upcoming cycling races and volunteer opportunities Video of the Week - Flora Duffy 2018   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 Kyle Coon Kyle Coon lost his sight at the age of six after a battle with Retinoblastoma—cancer of the eye. However, not having sight has not stopped him from pursuing vision. Since then he has become a competitive rock climber, downhill skier, runner and triathlete.   After graduating from the University of Central Florida with a degree in Communication, he became an endurance athlete competing in numerous marathons and triathlons. In 2018, he was a member of the first team of tandem cyclists with all blind or visually impaired stokers (person on the back of a tandem bike) to complete Race Across America—the world's toughest bicycle race—racing from Oceanside, Calif to Annapolis, Md in seven days 15 hours. Later in 2018, at Ironman Arizona, Kyle became the first totally blind person to complete an Ironman branded Triathlon (2.4 mi swim, 112 mi bike, 26.2 mi run) in under 11 hours. He continues to push himself physically and mentally as he now pursues his goal of representing the USA at the 2020 Paralympics in the sport of Triathlon.   https://www.triathlon.org/athletes/profile/kyle_coon_b1   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:   Just Days Before Olympics, Tokyo's Outdoor Swimming Venue Stinks In less than two weeks, Olympic swimmers will dive into Tokyo Bay to compete in the triathlon. For residents who live near the shore, that's an unappealing thought because, despite months of efforts to clean up the water, the bay stinks.   Known for its shoreline of gleaming skyscrapers and iconic Rainbow Bridge, the “futuristic landscape” was selected “at the strong request of international sporting organizations,” according to the Tokyo 2020 Organizing Committee. But in the run-up to the games, problems began to emerge.   In August 2019 a test for the swimming part of the Paratriathlon was canceled after E. coli bacteria was found in the water at more than twice the limit set by the International Triathlon Union, now called World Triathlon. As one athlete put it, the venue “smelled like a toilet,” the Asahi newspaper reported. Since then, the host city has taken drastic steps to try to repair its tarnished image.   It dumped 22,200 cubic meters of sand into the bay to create an environment for organisms that help clean the water. And it's designed three-layer polyester screens to protect the Olympic swimming venues from E. coli. On top of that the city was already building huge storage tanks to capture flood runoff, so that it can be treated before reaching the sea.   https://www.letour.fr/en/rankings   Olympic Triathlon Live Streams & Schedule | NBC Olympics Olympic Cycling Live Streams & Schedule | NBC Olympics   England vs. Italy result: Italians beat English in Euro 2021 final in penalty kick shootout "It's coming to Rome" is what Italian players were shouting in celebration after winning the Euro 2021 final in a dramatic penalty kick shootout against England that saw goalkpeeper Gigi Donnarumma emerge as the hero. The shootout, only the second in Euros finals history, was necessary after 120 minutes of action ended in a 1-1 draw.   Donnarumma stopped a shot by England's Jadon Sancho and then clinched the win with a save on 19-year-old Bukayo Saka, who took England's fifth and final penalty. Marcus Rashford, who along with Sancho came into the match specifically for the shootout, hit the post on his attempt.     What's New in the 303:   Upcoming Races and News from Colorado Cycling.Org   Come out to Golden on Wednesday July 14th for the fourth in this popular summer series–CSP Criterium. We have been seeing record turnouts for this popular race since the series began a few weeks ago. Come join the crowd. More info HERE   Volunteer Opportunity: The 55th Annual Bob Cook/ Mt. Evans Hill Climb Saturday July 24 needs volunteers, this is huge event, and we need about 90 more volunteers.  If your club needs to maintain its good standing with Colorado Cycling by helping with a race, this opportunity is for you! We have several slots that would be perfect for a team to manage, such as luggage vehicles (3), pace cars and aid station management.   Volunteer slots are available for Friday the 23rd and Sunday the 24th if your team is racing. Some of our volunteer slots even have a stipend available!  Please share with your team, and if you would like to receive credit for helping with your Colorado Cycling Club obligations, let me know and I will make sure that Yvonne has your information. Any individuals that would like to help, with or without your team, you are certainly welcome too! Please use this volunteer signup link.   Bannock Street Criterium. One of our most long-standing criteriums is back right in the heart of Denver on July 17th. This race is also the junior State Criterium Championships, as well as being one of our longest running events. The Front Rangers Cycling Club has done a great job hanging onto this course in downtown Denver! More info HERE   July 18th, Guanella Pass Hill Climb; This is in my (Shawn Ferrell) humble opinion the prettiest climb we race up in Colorado. The views from the top are just spectacular, plus it is a climb that is challenging enough for the pros without being too deadly to everyone else. Welcome back to Guanella! More info HERE   The Bob Cook Memorial Mt. Evans Hill Climb on July 24th is the most epic single-day event in Colorado racing history. This year it is also the State Hill Climb Championship for Seniors and Masters. Its history is a who's who of cycling, and everyone, even crit riders should do it at least once. Make this your year to stand proud among all the racers that have accomplished this epic race over the last 55 years. The event is Online Registration Only, and it closes at noon on July 21st. Join the mountain goats and honor Bob Cook, one of the greatest American climbers ever. More info HERE   Central Park criterium is back in action on July 25th. This fun course always leads to some great action. This is an Online Registration Only event, and registration closes at 10 AM on July 23rd. Ride the event and be sure to stick around for the men's and women's miss and out event at the end of the day. It is always a blast to watch. More info HERE     Bill & Rich's Excellent [Endurance] Adventure Bill Boulder Peak Rich Bermuda next Population ~62,000 Bermuda is one of the 14 British Overseas Territories 54 square kilometers or 20 square miles 21 miles long and 1.5 at the widest point 54% Black, 31% White, 8% Multiracial, 4% Asian, 3% Other COVID Culture Flora Duffy     Video of the Week: Flora Duffy Highlights World Triathlon Series Bermuda 2018   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 Paralympic bound Kyle Coon who will be guided by none other than Andy Potts. Kyle Coon lost his sight at the age of six after a battle with Retinoblastoma—cancer of the eye. However, not having sight has not stopped him from pursuing vision. Since then he has become a competitive rock climber, downhill skier, runner and triathlete.   Show Sponsor: VENGA   As you know, we're huge fans of Venga CBD. It really helps us recover more quickly from our workouts and have way less soreness, helps with sleep and reduces inflammation.   Venga is now offering 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.   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.   So go - right now - to vengacbd.com/quiz and get started. 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 - Kyle Coon Endurance News - Tokyo open water quality, Tour Standings What New in the 303 - Upcoming cycling races and volunteer opportunities Video of the Week - Flora Duffy 2018   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 Kyle Coon Kyle Coon lost his sight at the age of six after a battle with Retinoblastoma—cancer of the eye. However, not having sight has not stopped him from pursuing vision. Since then he has become a competitive rock climber, downhill skier, runner and triathlete.   After graduating from the University of Central Florida with a degree in Communication, he became an endurance athlete competing in numerous marathons and triathlons. In 2018, he was a member of the first team of tandem cyclists with all blind or visually impaired stokers (person on the back of a tandem bike) to complete Race Across America—the world's toughest bicycle race—racing from Oceanside, Calif to Annapolis, Md in seven days 15 hours. Later in 2018, at Ironman Arizona, Kyle became the first totally blind person to complete an Ironman branded Triathlon (2.4 mi swim, 112 mi bike, 26.2 mi run) in under 11 hours. He continues to push himself physically and mentally as he now pursues his goal of representing the USA at the 2020 Paralympics in the sport of Triathlon.   https://www.triathlon.org/athletes/profile/kyle_coon_b1   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:   Just Days Before Olympics, Tokyo's Outdoor Swimming Venue Stinks In less than two weeks, Olympic swimmers will dive into Tokyo Bay to compete in the triathlon. For residents who live near the shore, that's an unappealing thought because, despite months of efforts to clean up the water, the bay stinks.   Known for its shoreline of gleaming skyscrapers and iconic Rainbow Bridge, the “futuristic landscape” was selected “at the strong request of international sporting organizations,” according to the Tokyo 2020 Organizing Committee. But in the run-up to the games, problems began to emerge.   In August 2019 a test for the swimming part of the Paratriathlon was canceled after E. coli bacteria was found in the water at more than twice the limit set by the International Triathlon Union, now called World Triathlon. As one athlete put it, the venue “smelled like a toilet,” the Asahi newspaper reported. Since then, the host city has taken drastic steps to try to repair its tarnished image.   It dumped 22,200 cubic meters of sand into the bay to create an environment for organisms that help clean the water. And it's designed three-layer polyester screens to protect the Olympic swimming venues from E. coli. On top of that the city was already building huge storage tanks to capture flood runoff, so that it can be treated before reaching the sea.   https://www.letour.fr/en/rankings   Olympic Triathlon Live Streams & Schedule | NBC Olympics Olympic Cycling Live Streams & Schedule | NBC Olympics   England vs. Italy result: Italians beat English in Euro 2021 final in penalty kick shootout "It's coming to Rome" is what Italian players were shouting in celebration after winning the Euro 2021 final in a dramatic penalty kick shootout against England that saw goalkpeeper Gigi Donnarumma emerge as the hero. The shootout, only the second in Euros finals history, was necessary after 120 minutes of action ended in a 1-1 draw.   Donnarumma stopped a shot by England's Jadon Sancho and then clinched the win with a save on 19-year-old Bukayo Saka, who took England's fifth and final penalty. Marcus Rashford, who along with Sancho came into the match specifically for the shootout, hit the post on his attempt.     What's New in the 303:   Upcoming Races and News from Colorado Cycling.Org   Come out to Golden on Wednesday July 14th for the fourth in this popular summer series–CSP Criterium. We have been seeing record turnouts for this popular race since the series began a few weeks ago. Come join the crowd. More info HERE   Volunteer Opportunity: The 55th Annual Bob Cook/ Mt. Evans Hill Climb Saturday July 24 needs volunteers, this is huge event, and we need about 90 more volunteers.  If your club needs to maintain its good standing with Colorado Cycling by helping with a race, this opportunity is for you! We have several slots that would be perfect for a team to manage, such as luggage vehicles (3), pace cars and aid station management.   Volunteer slots are available for Friday the 23rd and Sunday the 24th if your team is racing. Some of our volunteer slots even have a stipend available!  Please share with your team, and if you would like to receive credit for helping with your Colorado Cycling Club obligations, let me know and I will make sure that Yvonne has your information. Any individuals that would like to help, with or without your team, you are certainly welcome too! Please use this volunteer signup link.   Bannock Street Criterium. One of our most long-standing criteriums is back right in the heart of Denver on July 17th. This race is also the junior State Criterium Championships, as well as being one of our longest running events. The Front Rangers Cycling Club has done a great job hanging onto this course in downtown Denver! More info HERE   July 18th, Guanella Pass Hill Climb; This is in my (Shawn Ferrell) humble opinion the prettiest climb we race up in Colorado. The views from the top are just spectacular, plus it is a climb that is challenging enough for the pros without being too deadly to everyone else. Welcome back to Guanella! More info HERE   The Bob Cook Memorial Mt. Evans Hill Climb on July 24th is the most epic single-day event in Colorado racing history. This year it is also the State Hill Climb Championship for Seniors and Masters. Its history is a who's who of cycling, and everyone, even crit riders should do it at least once. Make this your year to stand proud among all the racers that have accomplished this epic race over the last 55 years. The event is Online Registration Only, and it closes at noon on July 21st. Join the mountain goats and honor Bob Cook, one of the greatest American climbers ever. More info HERE   Central Park criterium is back in action on July 25th. This fun course always leads to some great action. This is an Online Registration Only event, and registration closes at 10 AM on July 23rd. Ride the event and be sure to stick around for the men's and women's miss and out event at the end of the day. It is always a blast to watch. More info HERE   Bill & Rich's Excellent [Endurance] Adventure Bill Boulder Peak Rich Bermuda next Population ~62,000 Bermuda is one of the 14 British Overseas Territories 54 square kilometers or 20 square miles 21 miles long and 1.5 at the widest point 54% Black, 31% White, 8% Multiracial, 4% Asian, 3% Other COVID Culture Flora Duffy   Video of the Week: Flora Duffy Highlights World Triathlon Series Bermuda 2018   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 Bob Seebohar to talk about using testing data to prepare a race pacing and fueling plan.   As Bob like's to say "Test. Don't guess."     Show Sponsor: VENGA   As you know, we're huge fans of Venga CBD. It really helps us recover more quickly from our workouts and have way less soreness, helps with sleep and reduces inflammation.   Venga is now offering 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.   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.   So go - right now - to vengacbd.com/quiz and get started. 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).   Goal: 5 Mistakes Download We've been using CBD for a long time now and I have to admit - we didn't always know what we were doing with it. It's easy to get confused when you don't know when, how much, or even why to take it.   It wasn't until we found Venga CBD that it all really started to click. Venga CBD makes really powerful CBD, and they know that if you're using it wrong, you're just not going to get the full benefit. And that kind of defeats the purpose.   Fortunately, they have this really cool free download that walks you through the mistakes athletes make when they start using CBD. Guys, after reading this, it all started to make sense and it became clear we needed to make a few adjustments in order to get the full benefit of their products.   If you're currently using CBD, or are just curious about it, I highly recommend you grab this free download. It costs nothing and it is super useful. Simply go to VengaCBD.com/5mistakes - that's the number 5, mistakes, no spaces, and request your free download.     In Today's Show Feature interview - Bob Seebohar Endurance News - Le Tour, The Olympics What New in the 303 - Video of the Week -   Interview Sponsor: UCAN Team UCAN Olympians - Meet the Athletes Going for Gold Katy Zaferes - Triathlon Michael Andrew - Swimming Kelsey Wong - Swimming Maggie Steffens - Water Polo Katie Lou Samuelson - Basketball Stefanie Dolson - 303 Basketball Olympian Michael Andrew on Nutrition for Swimming Michael Andrew is an athletic phenom, famous for breaking the most National Age Group Records in USA Swimming history (100+). He's the youngest swimmer ever to turn pro, doing so at the age of 14, and recently tied Michael Phelps as the second fastest 100M USA swimmer of all time.   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 Bob Seebohar Bob Seebohar is the author of a number of books including Nutrition Periodization for Endurance Athletes and Metabolic Efficiency Training.   He's been a guest a couple of times on the show. Play #49  NOV 27 - Author, Bob Seebohar on the 2nd edition of Metabolic Efficiency Training Play #160 JAN 13 - Bob Seebohar's advice for re-establishing good nutrition after the holidays.   Bob helped me with a metabolic improvement back in 2018 doing a 7-week experiment. We did a pretest, changed my diet to be more metabolically efficient, and retested with remarkable results.   Most recently I referred an athlete I coach to Bob for testing to dial the athlete's race-pacing and race-nutrition plan.  Matty Emmet paced and fueled perfectly at Chattanooga 70.3.   All Around Snack Co. eNRG PerformanceeNRG Performance       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:     Tour De France https://www.letour.fr/en/rankings Withdrawals - Tour de France (letour.fr)         What's New in the 303:   Former Boulder District Attorney Weighs in on Case of Gwen Inglis death Mike Foote is a former District Attorney for Boulder, a former state legislator and a very avid cyclist. He was instrumental in passing the Vulnerable User legislation in 2019 to give stricter penalties on motorist who injury or kill pedestrians and cyclists. In the wake of the Gwen Inglis killing while she rode her bike and was struck by what is believed to be an impaired driver, Mike walks us through how this case will unfold.   Learn more about some of our Olympians with 303! Kyle Coon and Andy Potts "See what is engine is capable of" Hailey Danz Summer Rappaport Taylor Knibb Amy Dixon Coach Ian Obrien     Bill & Rich's Excellent [Endurance] Adventure Bill Boulder Peak on Sunday Rich Pikes Peak last Sunday Bermuda next Cousin Andrew Soares Sue Reynolds and Worlds in BDA     Video of the Week: Teaser for next week's interview with Kyle Coon Para USAT Athlete Kyle Coon guided for first time by legendary, Olympian Andy Potts       Upcoming Interviews Kyle Coon is going to Tokyo with Andy Potts as his guide!     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 Bob Seebohar to talk about using testing data to prepare a race pacing and fueling plan.   As Bob like's to say "Test. Don't guess."     Show Sponsor: VENGA   As you know, we're huge fans of Venga CBD. It really helps us recover more quickly from our workouts and have way less soreness, helps with sleep and reduces inflammation.   Venga is now offering 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.   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.   So go - right now - to vengacbd.com/quiz and get started. 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).   Goal: 5 Mistakes Download We've been using CBD for a long time now and I have to admit - we didn't always know what we were doing with it. It's easy to get confused when you don't know when, how much, or even why to take it.   It wasn't until we found Venga CBD that it all really started to click. Venga CBD makes really powerful CBD, and they know that if you're using it wrong, you're just not going to get the full benefit. And that kind of defeats the purpose.   Fortunately, they have this really cool free download that walks you through the mistakes athletes make when they start using CBD. Guys, after reading this, it all started to make sense and it became clear we needed to make a few adjustments in order to get the full benefit of their products.   If you're currently using CBD, or are just curious about it, I highly recommend you grab this free download. It costs nothing and it is super useful. Simply go to VengaCBD.com/5mistakes - that's the number 5, mistakes, no spaces, and request your free download.     In Today's Show Feature interview - Bob Seebohar Endurance News - Le Tour, The Olympics What New in the 303 - Video of the Week -   Interview Sponsor: UCAN Team UCAN Olympians - Meet the Athletes Going for Gold Katy Zaferes - Triathlon Michael Andrew - Swimming Kelsey Wong - Swimming Maggie Steffens - Water Polo Katie Lou Samuelson - Basketball Stefanie Dolson - 303 Basketball Olympian Michael Andrew on Nutrition for Swimming Michael Andrew is an athletic phenom, famous for breaking the most National Age Group Records in USA Swimming history (100+). He's the youngest swimmer ever to turn pro, doing so at the age of 14, and recently tied Michael Phelps as the second fastest 100M USA swimmer of all time.   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 Bob Seebohar Bob Seebohar is the author of a number of books including Nutrition Periodization for Endurance Athletes and Metabolic Efficiency Training.   He's been a guest a couple of times on the show. Play #49  NOV 27 - Author, Bob Seebohar on the 2nd edition of Metabolic Efficiency Training Play #160 JAN 13 - Bob Seebohar's advice for re-establishing good nutrition after the holidays.   Bob helped me with a metabolic improvement back in 2018 doing a 7-week experiment. We did a pretest, changed my diet to be more metabolically efficient, and retested with remarkable results.   Most recently I referred an athlete I coach to Bob for testing to dial the athlete's race-pacing and race-nutrition plan.  Matty Emmet paced and fueled perfectly at Chattanooga 70.3.   All Around Snack Co. eNRG PerformanceeNRG Performance       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:     Tour De France https://www.letour.fr/en/rankings Withdrawals - Tour de France (letour.fr)         What's New in the 303:   Former Boulder District Attorney Weighs in on Case of Gwen Inglis death Mike Foote is a former District Attorney for Boulder, a former state legislator and a very avid cyclist. He was instrumental in passing the Vulnerable User legislation in 2019 to give stricter penalties on motorist who injury or kill pedestrians and cyclists. In the wake of the Gwen Inglis killing while she rode her bike and was struck by what is believed to be an impaired driver, Mike walks us through how this case will unfold.   Learn more about some of our Olympians with 303! Kyle Coon and Andy Potts "See what is engine is capable of" Hailey Danz Summer Rappaport Taylor Knibb Amy Dixon Coach Ian Obrien     Bill & Rich's Excellent [Endurance] Adventure Bill Boulder Peak on Sunday Rich Pikes Peak last Sunday Bermuda next Cousin Andrew Soares Sue Reynolds and Worlds in BDA     Video of the Week: Teaser for next week's interview with Kyle Coon Para USAT Athlete Kyle Coon guided for first time by legendary, Olympian Andy Potts       Upcoming Interviews Kyle Coon is going to Tokyo with Andy Potts as his guide!     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!

An eventful day eleven has been and gone at the 2021 IIHF World Championship in Riga! Caroline and Lucas are on hand to round up the penultimate day of group action - including Sweden crashing out of the competition at this stage for the first time EVER and the Czechs edging Norway in a very unusual shootout. IIHF.com writer Andy Potts shares his most memorable moment covering team GB... Then we take you through all the key battles ahead of the final day of group games in Latvia. 

Ce Lundi, retrouvez le Compte-Rendu des principales courses du Week-end : - 2021 World Triathlon Cup Lisbon ( https://triathlon.org/results/result/2021_world_triathlon_cup_lisbon ) - 2021 World Triathlon Mixed Relay Olympic Qualification Event Lisbon ( https://triathlon.org/results/result/2021_world_triathlon_mixed_relay_olympic_qualification_event_lisbon ) - Ironman 70.3 Chattanooga, Tennessee, USA ( https://www.ironman.com/im703-chattanooga-results ) - Ironman 70.3 Acapulco, Mexique ( https://www.ironman.com/im703-acapulco-results ) - Ironman North American Championship Tulsa, Oklahoma, USA ( https://www.ironman.com/im-tulsa-results ) Et bonus : la FFTri a annoncé la délégation Française qui sera présente aux JO de Tokyo 2021 ( https://triathlonlna.fr/selection-pour-les-jeux-olympiques-de-tokyo ; https://www.lequipe.fr/Triathlon/Actualites/Leo-bergere-et-dorian-coninx-accompagneront-vincent-luis-aux-jeux-olympiques-de-tokyo/1253733 et https://www.facebook.com/144087645647185/videos/760092257891717 ) Ce podcast est proposé par Ohana Triathlon (@ohana_tri), et vous accompagne dans votre démarche pour Devenir Triathlète. #Triathlon #Endurance #Sport #OhanaTriathlon Blummenfelt Kristian ; Studer Max ; Grau Genis ; Schomburg Jonas ; Richard Tom ; Benson Gordon ; Grajales Crisanto ; Iden Gustav ; Van Riel Marten ; Mola Mario Spirig Nicola ; Hayes Carolyn ; Kasper Kirsten ; Annen Jolanda ; Holland Vicky ; Kretz Amelie ; Pedersen Alberte Kjær ; Klamer Rachel ; Rappaport Summer ; Coninx Lea Brian Reynolds ; Branden Scheel ; Yannick Fischbach ; Yang Pan ; Scott Smith ; Josh Eaton ; Michael Stanek ; Johannes Olind ; Dustin Leutenegger ; Paul Smith Tomas Andres Rodriguez Hernandez ; Eduardo Perez Sandi ; Eduardo Elías Moreno Castañeda ; Alberto Balderas Femat ; Roberto Ramses Cambray Rodriguez ; Manuel Lozano ; Leoncio Sanchez ; Javier Zafra De Ita ; Juan Manuel Aguilar Bustillos ; Alina Hanschke Busch Patrick Lange ; Jan Van Berkel ; Daniel Bækkegård ; Denis Chevrot ; Bart Aernouts ; Joe Skipper ; Florian Angert ; Andy Potts ; Samuel Huerzeler ; Mauricio Mendez Cruz Daniela Ryf ; Katrina Matthews ; Skye Moench ; Heather Jackson ; Gurutze Frades Larralde ; Sarah Crowley ; Ruth Astle ; Kimberley Morrison ; Tara Grosvenor ; Meredith Kessler La sélection pour les JO de Tokyo : Hommes : Vincent Luis, Léo Bergère, Dorian Coninx. Remplaçant : Pierre Le Corre. Femmes : Cassandre Beaugrand, Léonie Périault. Remplaçantes : Émilie Morier et Sandra Dodet. --- Send in a voice message: https://anchor.fm/devenir-triathlete/message

Ce Lundi, retrouvez le Compte-Rendu des principales courses du Week-end :- 2021 World Triathlon Cup Lisbon ( https://triathlon.org/results/result/2021_world_triathlon_cup_lisbon )- 2021 World Triathlon Mixed Relay Olympic Qualification Event Lisbon ( https://triathlon.org/results/result/2021_world_triathlon_mixed_relay_olympic_qualification_event_lisbon )- Ironman 70.3 Chattanooga, Tennessee, USA ( https://www.ironman.com/im703-chattanooga-results )- Ironman 70.3 Acapulco, Mexique ( https://www.ironman.com/im703-acapulco-results )- Ironman North American Championship Tulsa, Oklahoma, USA ( https://www.ironman.com/im-tulsa-results )Et bonus : la FFTri a annoncé la délégation Française qui sera présente aux JO de Tokyo 2021 ( https://triathlonlna.fr/selection-pour-les-jeux-olympiques-de-tokyo ; https://www.lequipe.fr/Triathlon/Actualites/Leo-bergere-et-dorian-coninx-accompagneront-vincent-luis-aux-jeux-olympiques-de-tokyo/1253733 et https://www.facebook.com/144087645647185/videos/760092257891717 )Ce podcast est proposé par Ohana Triathlon (@ohana_tri), et vous accompagne dans votre démarche pour Devenir Triathlète. #Triathlon #Endurance #Sport #OhanaTriathlonBlummenfelt Kristian ; Studer Max ; Grau Genis ; Schomburg Jonas ; Richard Tom ; Benson Gordon ; Grajales Crisanto ; Iden Gustav ; Van Riel Marten ; Mola MarioSpirig Nicola ; Hayes Carolyn ; Kasper Kirsten ; Annen Jolanda ; Holland Vicky ; Kretz Amelie ; Pedersen Alberte Kjær ; Klamer Rachel ; Rappaport Summer ; Coninx LeaBrian Reynolds ; Branden Scheel ; Yannick Fischbach ; Yang Pan ; Scott Smith ; Josh Eaton ; Michael Stanek ; Johannes Olind ; Dustin Leutenegger ; Paul SmithTomas Andres Rodriguez Hernandez ; Eduardo Perez Sandi ; Eduardo Elías Moreno Castañeda ; Alberto Balderas Femat ; Roberto Ramses Cambray Rodriguez ; Manuel Lozano ; Leoncio Sanchez ; Javier Zafra De Ita ; Juan Manuel Aguilar Bustillos ; Alina Hanschke BuschPatrick Lange ; Jan Van Berkel ; Daniel Bækkegård ; Denis Chevrot ; Bart Aernouts ; Joe Skipper ; Florian Angert ; Andy Potts ; Samuel Huerzeler ; Mauricio Mendez CruzDaniela Ryf ; Katrina Matthews ; Skye Moench ; Heather Jackson ; Gurutze Frades Larralde ; Sarah Crowley ; Ruth Astle ; Kimberley Morrison ; Tara Grosvenor ; Meredith KesslerLa sélection pour les JO de Tokyo :Hommes : Vincent Luis, Léo Bergère, Dorian Coninx. Remplaçant : Pierre Le Corre.Femmes : Cassandre Beaugrand, Léonie Périault. Remplaçantes : Émilie Morier et Sandra Dodet.--- Send in a voice message: https://anchor.fm/devenir-triathlete/message Notre politique de confidentialité GDPR a été mise à jour le 8 août 2022. Visitez acast.com/privacy pour plus d'informations.

This week we have Megan Hottman "The Cyclist Lawyer" joining us to share how the last year of COVID has impacted the cycling community and her advocacy for cycling safety.  We are also interested to learn how this time has allowed her to take care of clients and herself and finding balance through the simplification of "the van life".   Show Sponsor: VENGA 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 - Megan Hottman Endurance News - Dick Hoyt, The Tri Summit, IM TX Cancelled What New in the 303 - Colorado Pro Race Results Challenge Miami Video of the Week -  Tri Summit "Nutrition Periodization" with Tim O'Donnell and Bob Seebohar   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 Megan Hottman Megan Hottman earned her B.A. in Corporate Communications, magna cum laude, and her Juris Doctorate, both from Creighton University in Omaha, Nebraska.  After law school, she accepted two consecutive judicial clerkships; one in Jackson County Circuit Court in Kansas City, Missouri and one in Jefferson County District Court in Golden, Colorado. Hottman has represented over 120 cyclists in their individual cases, as well as provided counsel to other plaintiff's lawyers, to cycling groups, bike shops, and organizations.  She has authored countless articles and also co-authored a cycling-law resource book, Bicycle Accidents, Crashes & Collisions. In addition to representing her own clients, she has been endorsed as a cycling expert by other lawyers.  She is known by Colorado cyclists as well as her fellow attorneys as THE go-to lawyer for anything cycling-related.  She handles cases in all 50 states, and is licensed in Missouri, Colorado, Arizona and Nebraska.  She provides frequent legal education seminars on biking laws, trends she sees in her cases and those nationwide, and education to both novice and veteran riders alike.  She also provides educational and training opportunities to law enforcement officers.  In March 2015, Hottman and her practice were featured in an article titled "Broken Spokes" in Outside Magazine.  A few months later, she was also featured on HBO Real Sports, in a "Bike Wars" episode.    Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  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: Boston Marathon icon Dick Hoyt has died at age 80 Boston Marathon icon Dick Hoyt died Wednesday morning at age 80, according to his son, Russ Hoyt. He passed peacefully in his sleep due to heart failure, his son said. Dick Hoyt and his son, Rick, became Boston Marathon legends after their first run in 1980, during which the dad pushed Rick in a custom racing chair, according to the Boston Athletic Association. The two completed a total of 32 Boston Marathons together, including a final finish in 2014, the association added. "Dick personified what it meant to a be a Boston Marathoner, showing determination, passion, and love every Patriots' Day for more than three decades," the association said in a statement.   The Tri Summit (sponsored in part by UCAN) Hosted by the legendary Bob Babbitt and guest host Dede Griesbauer (Ultraman World Record Holder), you will be taken on a journey with 15 top pro triathletes and experts to learn about curated topics in the sport of triathlon, with a particular focus on how to best emerge from the pandemic to successful racing. Your personal best is ahead of you in 2021.   The Return to Racing:  This event features an exploration of what it will be like to return to triathlon racing after 12 months of nearly zero racing during the pandemic. Can we safely race? Will races ever be back to normal? - Measures taken by race directors to ensure a safe environment - Tips to best prepare for pandemic-era racing - How did Challenge Daytona pull off a race weekend of 2400 racers? - Races returning to normal – ever? Guests: Challenge Family CEO Bill Christy, Ironman Executive Paul Huddle, and Race Director & USAT Board Member Gabriela Gallegos   Avoiding Injury Upon Your Return:  With races being deferred from 2020 to 2021, and athletes chomping at the bit to race again, many of us already have packed racing calendars for 2021. How do we avoid injury and overdoing it? - Recognizing overtraining and over-racing - Race calendar dynamics unique to these times - Proven recovery and injury-prevention tools - Recommendations for a smart return to triathlon racing, without injury Guests: Mark Allen, Andy Potts and Lesley Paterson   Nutrition Periodization Link to Access Premier:  https://youtu.be/48gyyuZPTwQ We’ve essentially had a 1 ½ year Base Phase during the pandemic. How should your nutrition vary during the offseason, Base Phase, Build Phase and Peak Phase? Bob Seebohar, Olympic dietitian for the 2008 US Triathlon team, triathlon superstar Tim O’Donnell, and host Dede Griesbauer, share how nutrition should ebb and flow during different times of the training cycle. Featuring: Tim O’Donnell and Bob Seebohar Hosted by: Dede Griesbauer Get Sleeker to Get Faster Link to Access Premier:  https://youtu.be/0aS7VKNczKk For a year, we’ve had the luxury of ignoring our “sleekness” due to a lack of racing. Join us to explore how aerodynamics and hydrodynamics translate to “free speed,” PRs and podiums from Challenge Daytona Champion and the reigning IRONMAN 70.3 Champion, Gustav Iden, and from experts Hunter Allen and Alex de Boer.  This also included a great discussion about using power on the bike and run. Gustav uses running power to pace himself on hilly courses. Featuring: Gustav Iden, Hunter Allen and Alex de Boer   Performance Metrics to Master 2021 ​​​​We’ve never had such a powerful array of tools to measure, measure, measure, as we have now due to technological breakthroughs. Knowing where you are now is the first step to understanding how to get to where you want to be as we emerge from the pandemic. Learn from Olympian Katie Zaferes and Joel Filliol what metrics they have found valuable, and how they leverage them for peak performance. - Training Periodization - What tools are available to us, and which metrics should you pay attention to - How can these technologies be leveraged for top performance - Pros and cons of using data   Take Virtual With You Before the pandemic, virtual racing and solo challenges were rare. During the pandemic, they were all we had. What’s the right approach after the pandemic?? Can we build better athletes through a hybrid approach where virtual races and solo challenges are part of the training process to yield better performances at in-person events? - Forms of virtual racing and challenges that exist, and which have proven valuable - Virtual races and challenges that the guests have done, have encouraged, and have seen - Mindset of successfully executing virtual races - Mental health for athletes - Expert thoughts on taking virtual racing and challenges into the post-pandemic world Featuring Elite Coach Ryan Bolton, Heather Jackson and sports psychologist Colleen Sager Ironman Texas Cancelled - We have learned from both Harris County and Harris County Toll Road Authority that due to the Harris County COVID-19 Threat Level System currently at Level 1: Stay Home, and the resulting impact this has on the bike course, we regret to inform you that the IRONMAN Texas triathlon cannot take place on April 24, 2021. Despite the change for IRONMAN Texas, as of today, the IRONMAN 70.3 Texas triathlon taking place in Galveston on April 11 and the IRONMAN 70.3 Lubbock taking place on June 27, remain as scheduled and preparations are ongoing. Additionally, IRONMAN officials are working on an additional race location in Texas to host a full-distance IRONMAN event in 2021. More information on this is expected to be finalized and shared in the near future.   What's New in the 303: Many Coloradans Race Challenge Miami, Leiferman, Von Berg Earn Podium Spot, Matt Miller Happy to be Racing Again! As storm Xylia pummeled the Front Range of Colorado, many Coloradans raced the Challenge Miami Triathlon over the weekend. Ten Colorado based pro’s and a large contingent of athletes from Boulder’s BASE team raced the three day event. On the pro podium hoisting some champagne from Boulder were Chris Leiferman (4) and Rudy Von Berg (5). Germany’s Jan Frodeno won the men’s race over Lionel Sanders (2) and Ben Kanute (3). For the women, in a bit of a surprise, British triathlete Jodie Stimpson edged out favored Lucy Charles-Barclay of Britain by almost a minute and a half. Rounding out the women’s podium were Jackie Hering, Sara Perez Sala and Skye Moench. Boulder’s Lisa Bechares and Lesley Smith (A BASE sponsored athlete) finished 11th and 12th respectively. Other Colorado pros finishing included Tyler Butterfield (7), Tim O’Donnell (11), Matt Hanson (13), Ben Hoffman (16) and Robbie Deckard (19).   PRIMAL & 303 Endurance Indoor Cycling Class, led by Bill Plock Date: Every Wednesday till it warms up Time: 12:00 Noon MST Price: FREE Place: ZOOM (Click Here) ZOOM Passcode: H49LJK Join The Ride   Video of the Week: TheTriSummit Session: Nutrition Periodization   Upcoming Interviews: We covered Triathlon Taren's video analysis of the video IRONMAN's Andrew Messick put out about their handling of race cancellations.  We're looking forward to hearing his perspective on the state of the sport and the trends he's seeing. Coach Brian Grasky has a great background as a USAFA grad, F-16 pilot, triathlete and Level 3 USAT coach. He also had a couple of great presentations at the Endurance Exchange.  We are talking about how to plan for success and handle failure as an athlete and a coach. Michael Murphy is a motivational speaker, paralyzed athlete, and writer. His journey began in April 2007 when he fell off a roof in college, shattered his spine, and was paralyzed.  Michael is now a 12-time marathoner with Top 5 finishes in New York and Boston. He was also featured on NBC after completing two Tough Mudder competitions in 2012 and 2013 with the help of his teammates and an off-road handcycle. 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 Megan Hottman "The Cyclist Lawyer" joining us to share how the last year of COVID has impacted the cycling community and her advocacy for cycling safety.  We are also interested to learn how this time has allowed her to take care of clients and herself and finding balance through the simplification of "the van life".   Show Sponsor: VENGA 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 - Megan Hottman Endurance News - Dick Hoyt, The Tri Summit, IM TX Cancelled What New in the 303 - Colorado Pro Race Results Challenge Miami Video of the Week -  Tri Summit "Nutrition Periodization" with Tim O'Donnell and Bob Seebohar   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 Megan Hottman Megan Hottman earned her B.A. in Corporate Communications, magna cum laude, and her Juris Doctorate, both from Creighton University in Omaha, Nebraska.  After law school, she accepted two consecutive judicial clerkships; one in Jackson County Circuit Court in Kansas City, Missouri and one in Jefferson County District Court in Golden, Colorado. Hottman has represented over 120 cyclists in their individual cases, as well as provided counsel to other plaintiff's lawyers, to cycling groups, bike shops, and organizations.  She has authored countless articles and also co-authored a cycling-law resource book, Bicycle Accidents, Crashes & Collisions. In addition to representing her own clients, she has been endorsed as a cycling expert by other lawyers.  She is known by Colorado cyclists as well as her fellow attorneys as THE go-to lawyer for anything cycling-related.  She handles cases in all 50 states, and is licensed in Missouri, Colorado, Arizona and Nebraska.  She provides frequent legal education seminars on biking laws, trends she sees in her cases and those nationwide, and education to both novice and veteran riders alike.  She also provides educational and training opportunities to law enforcement officers.  In March 2015, Hottman and her practice were featured in an article titled "Broken Spokes" in Outside Magazine.  A few months later, she was also featured on HBO Real Sports, in a "Bike Wars" episode.    Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  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: Boston Marathon icon Dick Hoyt has died at age 80 Boston Marathon icon Dick Hoyt died Wednesday morning at age 80, according to his son, Russ Hoyt. He passed peacefully in his sleep due to heart failure, his son said. Dick Hoyt and his son, Rick, became Boston Marathon legends after their first run in 1980, during which the dad pushed Rick in a custom racing chair, according to the Boston Athletic Association. The two completed a total of 32 Boston Marathons together, including a final finish in 2014, the association added. "Dick personified what it meant to a be a Boston Marathoner, showing determination, passion, and love every Patriots' Day for more than three decades," the association said in a statement.   The Tri Summit (sponsored in part by UCAN) Hosted by the legendary Bob Babbitt and guest host Dede Griesbauer (Ultraman World Record Holder), you will be taken on a journey with 15 top pro triathletes and experts to learn about curated topics in the sport of triathlon, with a particular focus on how to best emerge from the pandemic to successful racing. Your personal best is ahead of you in 2021.   The Return to Racing:  This event features an exploration of what it will be like to return to triathlon racing after 12 months of nearly zero racing during the pandemic. Can we safely race? Will races ever be back to normal? - Measures taken by race directors to ensure a safe environment - Tips to best prepare for pandemic-era racing - How did Challenge Daytona pull off a race weekend of 2400 racers? - Races returning to normal – ever? Guests: Challenge Family CEO Bill Christy, Ironman Executive Paul Huddle, and Race Director & USAT Board Member Gabriela Gallegos   Avoiding Injury Upon Your Return:  With races being deferred from 2020 to 2021, and athletes chomping at the bit to race again, many of us already have packed racing calendars for 2021. How do we avoid injury and overdoing it? - Recognizing overtraining and over-racing - Race calendar dynamics unique to these times - Proven recovery and injury-prevention tools - Recommendations for a smart return to triathlon racing, without injury Guests: Mark Allen, Andy Potts and Lesley Paterson   Nutrition Periodization Link to Access Premier:  https://youtu.be/48gyyuZPTwQ We’ve essentially had a 1 ½ year Base Phase during the pandemic. How should your nutrition vary during the offseason, Base Phase, Build Phase and Peak Phase? Bob Seebohar, Olympic dietitian for the 2008 US Triathlon team, triathlon superstar Tim O’Donnell, and host Dede Griesbauer, share how nutrition should ebb and flow during different times of the training cycle. Featuring: Tim O’Donnell and Bob Seebohar Hosted by: Dede Griesbauer Get Sleeker to Get Faster Link to Access Premier:  https://youtu.be/0aS7VKNczKk For a year, we’ve had the luxury of ignoring our “sleekness” due to a lack of racing. Join us to explore how aerodynamics and hydrodynamics translate to “free speed,” PRs and podiums from Challenge Daytona Champion and the reigning IRONMAN 70.3 Champion, Gustav Iden, and from experts Hunter Allen and Alex de Boer.  This also included a great discussion about using power on the bike and run. Gustav uses running power to pace himself on hilly courses. Featuring: Gustav Iden, Hunter Allen and Alex de Boer   Performance Metrics to Master 2021 ​​​​We’ve never had such a powerful array of tools to measure, measure, measure, as we have now due to technological breakthroughs. Knowing where you are now is the first step to understanding how to get to where you want to be as we emerge from the pandemic. Learn from Olympian Katie Zaferes and Joel Filliol what metrics they have found valuable, and how they leverage them for peak performance. - Training Periodization - What tools are available to us, and which metrics should you pay attention to - How can these technologies be leveraged for top performance - Pros and cons of using data   Take Virtual With You Before the pandemic, virtual racing and solo challenges were rare. During the pandemic, they were all we had. What’s the right approach after the pandemic?? Can we build better athletes through a hybrid approach where virtual races and solo challenges are part of the training process to yield better performances at in-person events? - Forms of virtual racing and challenges that exist, and which have proven valuable - Virtual races and challenges that the guests have done, have encouraged, and have seen - Mindset of successfully executing virtual races - Mental health for athletes - Expert thoughts on taking virtual racing and challenges into the post-pandemic world Featuring Elite Coach Ryan Bolton, Heather Jackson and sports psychologist Colleen Sager Ironman Texas Cancelled - We have learned from both Harris County and Harris County Toll Road Authority that due to the Harris County COVID-19 Threat Level System currently at Level 1: Stay Home, and the resulting impact this has on the bike course, we regret to inform you that the IRONMAN Texas triathlon cannot take place on April 24, 2021. Despite the change for IRONMAN Texas, as of today, the IRONMAN 70.3 Texas triathlon taking place in Galveston on April 11 and the IRONMAN 70.3 Lubbock taking place on June 27, remain as scheduled and preparations are ongoing. Additionally, IRONMAN officials are working on an additional race location in Texas to host a full-distance IRONMAN event in 2021. More information on this is expected to be finalized and shared in the near future.   What's New in the 303: Many Coloradans Race Challenge Miami, Leiferman, Von Berg Earn Podium Spot, Matt Miller Happy to be Racing Again! As storm Xylia pummeled the Front Range of Colorado, many Coloradans raced the Challenge Miami Triathlon over the weekend. Ten Colorado based pro’s and a large contingent of athletes from Boulder’s BASE team raced the three day event. On the pro podium hoisting some champagne from Boulder were Chris Leiferman (4) and Rudy Von Berg (5). Germany’s Jan Frodeno won the men’s race over Lionel Sanders (2) and Ben Kanute (3). For the women, in a bit of a surprise, British triathlete Jodie Stimpson edged out favored Lucy Charles-Barclay of Britain by almost a minute and a half. Rounding out the women’s podium were Jackie Hering, Sara Perez Sala and Skye Moench. Boulder’s Lisa Bechares and Lesley Smith (A BASE sponsored athlete) finished 11th and 12th respectively. Other Colorado pros finishing included Tyler Butterfield (7), Tim O’Donnell (11), Matt Hanson (13), Ben Hoffman (16) and Robbie Deckard (19).   PRIMAL & 303 Endurance Indoor Cycling Class, led by Bill Plock Date: Every Wednesday till it warms up Time: 12:00 Noon MST Price: FREE Place: ZOOM (Click Here) ZOOM Passcode: H49LJK Join The Ride   Video of the Week: TheTriSummit Session: Nutrition Periodization   Upcoming Interviews: We covered Triathlon Taren's video analysis of the video IRONMAN's Andrew Messick put out about their handling of race cancellations.  We're looking forward to hearing his perspective on the state of the sport and the trends he's seeing. Coach Brian Grasky has a great background as a USAFA grad, F-16 pilot, triathlete and Level 3 USAT coach. He also had a couple of great presentations at the Endurance Exchange.  We are talking about how to plan for success and handle failure as an athlete and a coach. Michael Murphy is a motivational speaker, paralyzed athlete, and writer. His journey began in April 2007 when he fell off a roof in college, shattered his spine, and was paralyzed.  Michael is now a 12-time marathoner with Top 5 finishes in New York and Boston. He was also featured on NBC after completing two Tough Mudder competitions in 2012 and 2013 with the help of his teammates and an off-road handcycle. 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've got a short and fun episode for you, with some of our favorite clips from the year—starting with our very first episode with Sarah True: https://www.triathlete.com/culture/the-triathlete-hour-podcast-sarah-true-flora-duffy/ We also look back on some fun insights, like Ben Hoffman's explanation of the "virtual race resume," Andy Potts' explanation of when it's OK to poop yourself in a race, and Cody Beals description of the funky math that goes into calculating your "average" training week. Listen to all the full episodes: Ben Hoffman: https://www.triathlete.com/culture/the-triathlete-hour-podcast-ben-hoffman-wants-to-win-in-kona/ Andy Potts: https://www.triathlete.com/culture/the-triathlete-hour-podcast-andy-potts-remembers-when-it-all-came-into-focus/ Cody Beals: https://www.triathlete.com/culture/people/the-triathlete-hour-podcast-cody-beals-practices-radical-transparency/ Plus, the legend Craig Alexander shared his tips, what he would tell a new up-and-comer now, and what he learned over the years: https://www.triathlete.com/culture/people/the-triathlete-hour-podcast-craig-alexander-just-loves-triathlon/ We'll be taking a break for the next two weeks, and we'll be back in the new year with new episodes. Get outside, stay healthy, and have a great holidays!

This week we've got a short and fun episode for you, with some of our favorite clips from the year—starting with our very first episode with Sarah True: https://www.triathlete.com/culture/the-triathlete-hour-podcast-sarah-true-flora-duffy/ We also look back on some fun insights, like Ben Hoffman's explanation of the "virtual race resume," Andy Potts' explanation of when it's OK to poop yourself in a race, and Cody Beals description of the funky math that goes into calculating your "average" training week. Listen to all the full episodes: Ben Hoffman: https://www.triathlete.com/culture/the-triathlete-hour-podcast-ben-hoffman-wants-to-win-in-kona/ Andy Potts: https://www.triathlete.com/culture/the-triathlete-hour-podcast-andy-potts-remembers-when-it-all-came-into-focus/ Cody Beals: https://www.triathlete.com/culture/people/the-triathlete-hour-podcast-cody-beals-practices-radical-transparency/ Plus, the legend Craig Alexander shared his tips, what he would tell a new up-and-comer now, and what he learned over the years: https://www.triathlete.com/culture/people/the-triathlete-hour-podcast-craig-alexander-just-loves-triathlon/ We'll be taking a break for the next two weeks, and we'll be back in the new year with new episodes. Get outside, stay healthy, and have a great holidays!

Bob is a Board Certified Specialist in Sports Dietetics, a former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. He has worked with top athletes with the likes of Hunter Kemper, Tim O’Donnell, Leanda Cave, Andy Potts, Ben Kanute and Meb Keflezighi. Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a Registered Dietitian, Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and a USA Triathlon Level III Elite Coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training™ in the early 2000’s.

Welcome to Episode #250 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.  We have Miranda Carfrae and Tim O'Donnell to talk about some exciting announcements coming out of the power-duo from Boulder. Show Sponsor VENGA: I received my subscription VengaCBD Ultra Gels Thursday and the timing could have only been better if I got them Wednesday.   Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD. Venga has a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door. Venga topical has been helping me fight inflammation in my knees and the ultra gels are great for evening recovery and relaxation.  In fact, I just ordered some more. You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Rinny and T.O. What New in the 303 (Lookout Mountain Triathlon, Endurance News (Tour update l)   Interview Sponsor UCAN: There are more reasons to promote fat loss than improving your appearance – whether it’s your goals to increase your athleticism, boost your fitness performance, or to feel healthier on a daily basis, a more optimal body composition with more muscle and less fat is attainable. But the food you choose to eat matters – for your overall health as well as your fitness. When you focus on keeping your insulin low, studies show a decrease in fat storage and an increase in breakdown and oxidation of fat. SuperStarch is a perfect carbohydrate – it gives you the energy you need to fuel a workout properly without a drastic increase in your insulin levels, so it allows you to burn fat as fuel more efficiently. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! 20% off all powders using the code KEEPMOVING If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   Interview with Rinny and T.O.: Speaking of UCAN.  We have UCAN fan Tim O'Donnell.  T.O. is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22+ wins at major events throughout the world.  In 2019 in Kona we saw him put in an awesome performance to break 8 hours and claim the title of fastest American in Kona ever! T.O.'s better half Mirinda Carfrae IRONMAN World Champion 2010, 2013 & 2014.  We've been eager to interview Rinny for years now.  She has just joined the Aqua Sphere team.  She and TO have an announcement that they made a couple of weeks ago.  For those of you that follow them, you know what we're talking about.  If you don’t, well…..let's get into the interview.   Post Interview Discussion Virtual racing just not the same. We like the pressure of real racing.  PTO and how triathlon will survive.  It's up to us.  TO Challenge Roth Rinny Roth in 2014.  Baby out and start racing around June. 70.3's and Santa Cruz maybe. https://www.timothyodonnell.com/ https://www.mirindacarfrae.com/ https://www.timandrinnyshow.com/   Shout out to Kenny Withrow for the photos for today's episode!   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  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 Tour Stage 18 Standings Primoz Roglic is still in yellow Sam Bennett in green Richard Carapaz in polka dot Tadej Pocacar in white Marc Hirshi went down at about 45 miles to finish going down hill and taking a downhill curve is wheels slid out and I t Sepp Kuss of Jumbo-Visma was 27th overall GC after 12 stages last week.  He had killer performance in Stage 17 with a 4th place, hard as shit, up hill driving Primoz Roglic.  Miguel Lopez of Astana would beat Roglic by 1 place, but minimized Lopez's gain.  Sepp is now 15th overall in the GC. No controversy, but here's who's abandoned the Tour de France 2020 after stage 18 Stage one abandonments - John Degenkolb (Ger) Lotto-Soudal. Reason: Finished outside the time limit Stage two abandonments - Philippe Gilbert (Bel) Lotto-Soudal. Reason: DNS due to broken knee-cap; Rafael Valls (Esp) Bahrain-McLaren. Reason: DNS due to broken femur Stage three abandonments - Anthony Perez (Fra) Cofidis. Reason: DNF due to broken collarbone Stage four abandonments - None Stage five abandonments - None Stage six abandonments - None Stage seven abandonments - None Stage eight abandonments - Giacomo Nizzolo (Ita) NTT Pro Cycling. Reason: DNF due to knee injury. Diego Rosa (Ita) Arkéa-Samsic. Reason: DNF due to broken collarbone suffered in crash. Lilian Calmejane (Fra) Total Direct Energie. Reason: Unknown; William Bonnet (Fra) Groupama-FDJ. Reason: DNF due to injury suffered on stage one. Stage nine - Fabio Aru (Ita) UAE Team Emirates. Reason: DNF due to unexplained physical problem. Steff Cras (Bel) Lotto-Soudal. Reason: DNF due to injury suffered on stage one. Stage 10 - Domenico Pozzovivo (Ita) NTT Pro Cycling. Reason: DNS after crash on stage one; Sam Bewley (Nzl); Mitchelton-Scott. Reason: DNF after crash on stage 10 Stage 11 - Davide Formolo (Ita) UAE Team Emirates. Reason: DNS after crash on stage 10; Ion Izagirre (Esp) Astana. Reason: DNF after crash on stage 11; Gregor Mühlberger (Aut) Bora-Hansgrohe. Reason: DNF due to illness. Stage 12 - Ilnur Zakarin (Rus) CCC Team. Reason: DNF after injuries sustained in crash on stage 11. Stage 13 - Bauke Mollema (Ned) Trek-Segafredo. Reason: DNF after crash on stage 13 Stage 14 - Romain Bardet (Fra) Ag2r La Mondiale. Reason: DNS after crash on stage 13; Pierre Latour (Fra) Ag2r La Mondiale. Reason: DNF on stage 14 Stage 15 - Sergio Higuita (Col) EF Pro Cycling: DNF after crash on stage 15 Stage 16 - David Gaudu (Fra) Groupama-FDJ: DNF stage 16; Jérôme Cousin (Fra) Total Direct Energie: OTL Stage 17 - Mikel Nieve (Esp) Mitchelton-Scott: DNF on stage 17; Stefan Küng (Sui) Groupama-FDJ: DNS; Egan Bernal (Col) Ineos Grenadiers: DNS; Jens Desbuscherre (Bel) B&B Hotels-Vital Concept: Outside time limit Stage 18 - André Greipel (Ger) Israel Start-Up Nation – DNF stage 18   What's New in the 303: The Black Hills, a Triathlon, Bike Ride and Buffalo 175 athletes competed in either the Olympic or Long Distance (half Iron) race. This course was tough with a very hilly one or two loop bike course and run. The bike course took riders on a scenic loop through Custer State Park—appropriately named the Wildlife Loop. Local triathlete, Kirsten McCay who won her age group and loves this triathlon said, “My favorite things about this race are the challenging but scenic bike course, the laid back atmosphere, no time limit for the course so everyone can finish, and the cash prizes for the top 3 overall men and women.” $800, $400 and $300 are given to the overall winners—not bad! Karen Hornbostel Memorial Time Trial Beautiful weather and temperatures for this week's KHMTT Week 2.  https://www.coloradocycling.org/results/road Breakaway Athletics and the Last Call Triathlon The Last Call Triathlon will be an event you’ll look forward to all season long. Why? Beautiful mountain views, great weather and a family fun venue! Did we mention camping? Yup! There’s that too. Sitting on the east side of Loveland and southeast of Fort Collins, this is shaping up to have the whos who of triathlon at it.  We've got sister Madonna Buder, Kyle Coon with Andy Potts.    Video of the Week: https://www.youtube.com/c/TimRinnyshow/videos Running While Pregnant // 22 Weeks   Upcoming Interviews: Pro cyclist, Will Dugan to talk about his pro career and some of his races at Tour of CA, Pro Cycling Challenge and more.  Will Dugan now organizes Project Supertraining, supported rides that provide a pro-like training experience for amateur (and some pro) riders. The rides also direct money and attention to charitable causes.  Amy Dixon VI - Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning Aquathlon World Champion, US National Champion triathlete, USA Paracycling Time Trial National Champion, and is ranked 6th in the world in the Paralympic International Rankings. Sister Madonna Buder began training at age 48 at the behest of Father John who told her it was a way of tweaking, "mind, body, and spirit" and for the relaxation and calmness it can bring an individual. She completed her first triathlon at age 52 and first Ironman event at age 55 and has continued ever since. Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon 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 #250 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.  We have Miranda Carfrae and Tim O'Donnell to talk about some exciting announcements coming out of the power-duo from Boulder. Show Sponsor VENGA: I received my subscription VengaCBD Ultra Gels Thursday and the timing could have only been better if I got them Wednesday.   Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality PCR hemp. All their products are THC free, with the highest bioavailability of any CBD because it’s water-soluble CBD. Venga has a no-risk, 60-day, money-back guarantee.  It's easy order online and delivered right to your door. Venga topical has been helping me fight inflammation in my knees and the ultra gels are great for evening recovery and relaxation.  In fact, I just ordered some more. You can get Venga CBD by going to VengaCBD.com which is spelled V - e - n - g - a CBD.com.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Rinny and T.O. What New in the 303 (Lookout Mountain Triathlon, Endurance News (Tour update l)   Interview Sponsor UCAN: There are more reasons to promote fat loss than improving your appearance – whether it’s your goals to increase your athleticism, boost your fitness performance, or to feel healthier on a daily basis, a more optimal body composition with more muscle and less fat is attainable. But the food you choose to eat matters – for your overall health as well as your fitness. When you focus on keeping your insulin low, studies show a decrease in fat storage and an increase in breakdown and oxidation of fat. SuperStarch is a perfect carbohydrate – it gives you the energy you need to fuel a workout properly without a drastic increase in your insulin levels, so it allows you to burn fat as fuel more efficiently. UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training to fuel the healthy way and recover quickly! 20% off all powders using the code KEEPMOVING If you miss the Keep Moving deal, you can always use code MHE2020 for 15% off at generationucan.com, or try the UCAN Tri Starter Pack - 50% off, limit 1 - https://www.generationucan.com/product/ucan-tri-starter-pack-50-off/   Interview with Rinny and T.O.: Speaking of UCAN.  We have UCAN fan Tim O'Donnell.  T.O. is one of the world’s most successful and experienced American long-course triathletes. As a professional, he has earned 50+ podium finishes including over 22+ wins at major events throughout the world.  In 2019 in Kona we saw him put in an awesome performance to break 8 hours and claim the title of fastest American in Kona ever! T.O.'s better half Mirinda Carfrae IRONMAN World Champion 2010, 2013 & 2014.  We've been eager to interview Rinny for years now.  She has just joined the Aqua Sphere team.  She and TO have an announcement that they made a couple of weeks ago.  For those of you that follow them, you know what we're talking about.  If you don’t, well…..let's get into the interview.   Post Interview Discussion Virtual racing just not the same. We like the pressure of real racing.  PTO and how triathlon will survive.  It's up to us.  TO Challenge Roth Rinny Roth in 2014.  Baby out and start racing around June. 70.3's and Santa Cruz maybe. https://www.timothyodonnell.com/ https://www.mirindacarfrae.com/ https://www.timandrinnyshow.com/   Shout out to Kenny Withrow for the photos for today's episode!   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  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 Tour Stage 18 Standings Primoz Roglic is still in yellow Sam Bennett in green Richard Carapaz in polka dot Tadej Pocacar in white Marc Hirshi went down at about 45 miles to finish going down hill and taking a downhill curve is wheels slid out and I t Sepp Kuss of Jumbo-Visma was 27th overall GC after 12 stages last week.  He had killer performance in Stage 17 with a 4th place, hard as shit, up hill driving Primoz Roglic.  Miguel Lopez of Astana would beat Roglic by 1 place, but minimized Lopez's gain.  Sepp is now 15th overall in the GC. No controversy, but here's who's abandoned the Tour de France 2020 after stage 18 Stage one abandonments - John Degenkolb (Ger) Lotto-Soudal. Reason: Finished outside the time limit Stage two abandonments - Philippe Gilbert (Bel) Lotto-Soudal. Reason: DNS due to broken knee-cap; Rafael Valls (Esp) Bahrain-McLaren. Reason: DNS due to broken femur Stage three abandonments - Anthony Perez (Fra) Cofidis. Reason: DNF due to broken collarbone Stage four abandonments - None Stage five abandonments - None Stage six abandonments - None Stage seven abandonments - None Stage eight abandonments - Giacomo Nizzolo (Ita) NTT Pro Cycling. Reason: DNF due to knee injury. Diego Rosa (Ita) Arkéa-Samsic. Reason: DNF due to broken collarbone suffered in crash. Lilian Calmejane (Fra) Total Direct Energie. Reason: Unknown; William Bonnet (Fra) Groupama-FDJ. Reason: DNF due to injury suffered on stage one. Stage nine - Fabio Aru (Ita) UAE Team Emirates. Reason: DNF due to unexplained physical problem. Steff Cras (Bel) Lotto-Soudal. Reason: DNF due to injury suffered on stage one. Stage 10 - Domenico Pozzovivo (Ita) NTT Pro Cycling. Reason: DNS after crash on stage one; Sam Bewley (Nzl); Mitchelton-Scott. Reason: DNF after crash on stage 10 Stage 11 - Davide Formolo (Ita) UAE Team Emirates. Reason: DNS after crash on stage 10; Ion Izagirre (Esp) Astana. Reason: DNF after crash on stage 11; Gregor Mühlberger (Aut) Bora-Hansgrohe. Reason: DNF due to illness. Stage 12 - Ilnur Zakarin (Rus) CCC Team. Reason: DNF after injuries sustained in crash on stage 11. Stage 13 - Bauke Mollema (Ned) Trek-Segafredo. Reason: DNF after crash on stage 13 Stage 14 - Romain Bardet (Fra) Ag2r La Mondiale. Reason: DNS after crash on stage 13; Pierre Latour (Fra) Ag2r La Mondiale. Reason: DNF on stage 14 Stage 15 - Sergio Higuita (Col) EF Pro Cycling: DNF after crash on stage 15 Stage 16 - David Gaudu (Fra) Groupama-FDJ: DNF stage 16; Jérôme Cousin (Fra) Total Direct Energie: OTL Stage 17 - Mikel Nieve (Esp) Mitchelton-Scott: DNF on stage 17; Stefan Küng (Sui) Groupama-FDJ: DNS; Egan Bernal (Col) Ineos Grenadiers: DNS; Jens Desbuscherre (Bel) B&B Hotels-Vital Concept: Outside time limit Stage 18 - André Greipel (Ger) Israel Start-Up Nation – DNF stage 18   What's New in the 303: The Black Hills, a Triathlon, Bike Ride and Buffalo 175 athletes competed in either the Olympic or Long Distance (half Iron) race. This course was tough with a very hilly one or two loop bike course and run. The bike course took riders on a scenic loop through Custer State Park—appropriately named the Wildlife Loop. Local triathlete, Kirsten McCay who won her age group and loves this triathlon said, “My favorite things about this race are the challenging but scenic bike course, the laid back atmosphere, no time limit for the course so everyone can finish, and the cash prizes for the top 3 overall men and women.” $800, $400 and $300 are given to the overall winners—not bad! Karen Hornbostel Memorial Time Trial Beautiful weather and temperatures for this week's KHMTT Week 2.  https://www.coloradocycling.org/results/road Breakaway Athletics and the Last Call Triathlon The Last Call Triathlon will be an event you’ll look forward to all season long. Why? Beautiful mountain views, great weather and a family fun venue! Did we mention camping? Yup! There’s that too. Sitting on the east side of Loveland and southeast of Fort Collins, this is shaping up to have the whos who of triathlon at it.  We've got sister Madonna Buder, Kyle Coon with Andy Potts.    Video of the Week: https://www.youtube.com/c/TimRinnyshow/videos Running While Pregnant // 22 Weeks   Upcoming Interviews: Pro cyclist, Will Dugan to talk about his pro career and some of his races at Tour of CA, Pro Cycling Challenge and more.  Will Dugan now organizes Project Supertraining, supported rides that provide a pro-like training experience for amateur (and some pro) riders. The rides also direct money and attention to charitable causes.  Amy Dixon VI - Amy Dixon is a visually impaired professional triathlete and member of the USA Paratriathlon National Team. She is the reigning Aquathlon World Champion, US National Champion triathlete, USA Paracycling Time Trial National Champion, and is ranked 6th in the world in the Paralympic International Rankings. Sister Madonna Buder began training at age 48 at the behest of Father John who told her it was a way of tweaking, "mind, body, and spirit" and for the relaxation and calmness it can bring an individual. She completed her first triathlon at age 52 and first Ironman event at age 55 and has continued ever since. Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon 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!

The legendary Andy Potts joins us for episode 12 of the Triathlete Hour. He looks back on his 19 years in the sport, how he found his way to triathlon after *just* missing out on the Olympics in swimming, and when he realized he might be good at this. Plus, an extensive discussion on when it's OK (and when it's not OK) to poop yourself during a race, why he's bummed the harder races often get canceled, and how his wife's cancer diagnosis pushed them down a path of chasing what you love. We also promise, in the episode, to share a few of his daughter's Would You Rather... ...be stuck outside on a gnarly weather day or stuck inside on the most beautiful ever? ...lick the salt off of a very salty pretzel or eat the pretzel that someone licked the salt off of? ...travel to the past to talk to yourself or the future to talk to yourself? ...successfully summit Mount Everest or successfully dive the Mariana Trench? And first, a discussion with the amazing Dr. Shaunna Payne Gold on the barriers to diversity in triathlon and what can be done about removing those barriers. We mentioned the history of exclusionary policies when it comes to swimming and for those who want more information, here's a New York Times article on the topic: https://www.nytimes.com/2018/08/01/sports/black-people-pools-racism.html This week's episode is sponsored by Whoop, a fitness wearable that provides personalized insights to tell you how recovered you are and how hard you should train for optimal performance. Right now, Whoop is offering 15% off by going to www.whoop.com and using the code ‘TRIATHLETE' at checkout.

The legendary Andy Potts joins us for episode 12 of the Triathlete Hour. He looks back on his 19 years in the sport, how he found his way to triathlon after *just* missing out on the Olympics in swimming, and when he realized he might be good at this. Plus, an extensive discussion on when it's OK (and when it's not OK) to poop yourself during a race, why he's bummed the harder races often get canceled, and how his wife's cancer diagnosis pushed them down a path of chasing what you love. We also promise, in the episode, to share a few of his daughter's Would You Rather... ...be stuck outside on a gnarly weather day or stuck inside on the most beautiful ever? ...lick the salt off of a very salty pretzel or eat the pretzel that someone licked the salt off of? ...travel to the past to talk to yourself or the future to talk to yourself? ...successfully summit Mount Everest or successfully dive the Mariana Trench? And first, a discussion with the amazing Dr. Shaunna Payne Gold on the barriers to diversity in triathlon and what can be done about removing those barriers. We mentioned the history of exclusionary policies when it comes to swimming and for those who want more information, here's a New York Times article on the topic: https://www.nytimes.com/2018/08/01/sports/black-people-pools-racism.html This week's episode is sponsored by Whoop, a fitness wearable that provides personalized insights to tell you how recovered you are and how hard you should train for optimal performance. Right now, Whoop is offering 15% off by going to www.whoop.com and using the code ‘TRIATHLETE' at checkout.

Happy Thanksgiving, runners!  We're excited to bring you Episode 172 of The BibRave Podcast! We're so thankful to our podcast listeners that return week after week to share in our stories from running, travel, food, and so much more! So… polish off those Thanksgiving Day leftovers, cross those Turkey Trot finish lines, and enjoy Episode 172!  This week, Andy and Julia interview Olympic triathlete, Andy Potts! Andy shares his journey from starting out as a kid in the pool to becoming a well-versed multi-sport athlete, and the perseverance it takes to tackle the triathlon world… and SUCCEED! And, of course, we find out what he had for breakfast! Try some of our favorite BibRave Podcast leftovers from our previous holiday episodes! The BibRave Podcast Episode 120: Servin' Up a BibRave Thanksgiving: Runner-Style! The BibRave Podcast Episode 69: 4 Yrs of BibRave! Plus Tons o' Turkey Talk For a deeper podcast dive, check out this week's show notes

Aloha and welcome to Episode #201 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. When we left off in episode 200, the pros were on their way back from Hawi. We made our predictions and then went to get some photos and post updates to @303Endurance. We are going to talk about our perspective on the ground, share some interviews with you, and the pro conference with the top 5 pros from each men's and women's. Thanks to last week's guests Tim DeBoom and Tim Don and their thoughts on the race.   the Kona week coverage with our first pro interview. Kennett Peterson has been all over the podium this year. We've seen him hit a 2nd place finish at IM Boulder and 3rd at Boulder 70.3. He was an early qualifier for Kona and we get his outlook and preparation for the race on the big island. Announcements: Kona coverage by 303 and what to expect on the @303Triathlon Instagram, Facebook, and Twitter channels. We will also have content on 303 Radio. Bill and I will publish a daily (we think) summary of what we have learned, inside scoops, what athletes are saying and feeling and more each day. There may be some interviews that we will include with the summary. If you like the content, please share our posts with friends. Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is the most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details. In Today's Show: Race Wrap Up Finish line interviews What's New in the 303 Endurance News Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Kennett Peterson. Back in early April we had Sam on the show. We had taken note of his Napa Valley Marathon win in a time of 2:32:33. We wanted to know what this young bike specialist was doing winning marathons. He won Ironman 70.3 Chattanooga. Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Kona Wrap Up/Interview Intro: We recorded last week's show at about 1pm as the pros were heading back from Hawi. Once they come back, time seems to accelerate. I get up to the hot corner to take pictures of the pros coming riding into T2 and then running up Palani and down the Kuikini Hwy. The female pros roll in within 20-30 minutes of the first males. Shortly after the first females head into T2 the lead males are coming back from Ali'I Dr and out onto the Queen K. By the time the female pros are down Ali'I, the men are heading into the energy lab. By the time the women are coming back from Ali'I, the men are coming out of the energy lab. By that time, if you want a good spot on the media platform, you better get over there. It doesn't take long before you hear and see the helicopter following Jan Frodeno. Male Results - https://www.ironman.com/triathlon/events/americas/ironman/world-championship/results.aspx#axzz62fLgiOp3 Femaie Pro Results - https://www.ironman.com/triathlon/events/americas/ironman/world-championship/results.aspx?race=worldchampionship&rd=20191012&y=2019&sex=F&agegroup=Pro&loc=#axzz62fLgiOp3   We want to share our finish line interviews with Jan Frodeno, Tim O'Donnell and Andy Potts. I wanted to interview Heather Jackson and did not catch her there, but I did get off a question at the pro conference. What we are going to do now is take you to a series of 3 finish line interviews and then go right into the men's pro conference and the women's conference. When we come back, we'll talk about the rest of the evening. The rest of the afternoon was spent tracking our Colorado age-group athletes and celebrating with them at the finish line and getting there pictures. We did the final post of the evening around 1am. The next day we split up. I went to scout out University of Hawaii Hilo for my daughter while Bill and Khem went to the Coeur Sports brunch and then worked processing pictures and what not until we left for dinner and the airport. Our return home was eventful. On Sunday evening we had a mechanical issue at the end of the runway and had to go back to the gate. By 10, they kicked everyone off the plane and announced that they were going to get the part we need from Oahu. The part arrived around 1am, but did not work. At 2:30 they cancelled the flight and then we got in a line to get reticketed and pick up our vouchers and luggage. We got a rental car and drove to the Fairmount, which turned out to be awesome. What's New in the 303: The Denver Rock n Roll Half Marathon, 10k and 5k will be epic in 2019! Rock N Roll has for 10 years been running the Mile High City! It's a beginner friendly, landmark filled course that’s jam packed with music and entertainment from start to finish. With a 5K on Saturday October 19th and a 10K/Half Marathon on Sunday October 20th! Earn a bonus Remix Medal for completing a distance both days! I will be there in the Expo at the National Western Complex. 10-1 at the Time To Tri booth to answer questions about triathlon. Pulte Mortgage / Opens Doors Fun Run was a success. More than 100 employees ran and walked and raised more than $1,300. This will help a family to make a housing payment while their child is receiving extended medical care. Endurance News: Taylor Phinney to Retire - This weekend in Japan, Taylor Phinney will zip up his EF Education First kit for the last time. He’ll pin on his numbers, and clip in for what is the final professional road race of a career that’s been beautiful, frustrating, and everything in between. Read more. Kenya’s Brigid Kosgei Breaks Marathon World Record - A record that seemed untouchable for years fell in 2:14:04. The run whacked 81 seconds off the previous women’s mark. “I kept saying, ‘Tomorrow is my day,’” she said. “I wanted to be the second Kipchoge — the Kipchoge for women. I focused on that.” Kosgei even made a last-minute decision to switch her shoes to match the ones Kipchoge ran in, the Nike ZoomX Vaporfly NEXT%. She had planned on wearing an earlier version of the Nike Vaporfly shoe.   Kosgei, who also won in Chicago last year, ran 2:14:04 on Sunday. Radcliffe ran 2:15:25 at the 2003 London Marathon, and the record had long seemed untouchable. For years, she was the only woman to have run a marathon in under 2 hours 17 minutes. Not only did Kosgei run under 2:15, she was close to breaking 2:14. And at age 25, she could have a long career in front of her. . Read more. Video of the Week: Interview with Tim Don - Tim Don at the iKOR Recovery Lounge   Upcoming Interviews: Sarah Thomas, an open water marathon swimmer from Colorado and cancer survivor has become the first person to swim across the English Channel four times non-stop. Sarah Thomas and the 4 x English Channel non stop Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Stay tuned, train informed, and enjoy the endurance journey!

Finish line interviews with Jan Frodeno, Tim O'Donnell and Andy Potts. Plus, post-race pro conference with the top five in each the men's and women's race.

If you're a part of the triathlon community, chances are you've heard of the Escape from Alcatraz Triathlon! However, when others hear the words escape and Alcatraz, the image of the federal prison sitting on “the rock” in San Francisco Bay comes to mind. The Alcatraz Federal Penitentiary once housed some of the most dangerous criminals in its extremely well-protected prison, and what shocked many was the number of men that attempted to escape. These prisoners had to not only escape, but then attempt to swim to land. Crazy? We thought so. What if we told you that every year over 8,000 men and women throw their names in the Escape from Alcatraz Triathlon hat, hoping to be chosen to participate?  We present, Could You Handle the Escape from Alcatraz Triathlon? The Peek: A Behind-the-Scenes Podcast by AfterShokz, where we take you behind the curtain to get the inside scoop on some of the most premier endurance events. In this second installment of The Peek, we're exploring what it takes to produce an event that not only has a famously intense swim but is followed by unforgiving climbs on the bike, topped off with a brutal run to the finish line. In this episode, you'll hear stories from Andy Potts, 6-time winner of Escape from Alcatraz, along with Race Director Bill Burke, and his tale of the legendary swim cancellation.  Whether you're a swimmer, cyclist, or runner (or all three!) - we know you will love listening to the inspirational and intense story of putting on the Escape from Alcatraz Triathlon.  We hope you enjoy Episode 2 of The Peek! Show Notes: AfterShokz Xtrainerz Escape from Alcatraz Triathlon FB, TW, IG, YouTube Featured: Professional Triathlete, Andy Potts The Peek: A Behind-the-Scenes Podcast by AfterShokz Episode 1: What does it take to put on The Hood to Coast Relay? Follow Team BibRave on social! FB, TW, IG If you like what you hear and want to get more, please subscribe in iTunes and leave a review. If you want more from the BibRave running community, check out our race review page at BibRave.com or follow us on social FB, TW, IG.

WORKOUT OF THE WEEK: HEAT ACCLIMATION WITH SAM TEBECK: (00:06:16) We talk to Sam Tebeck, Researcher and Triathlete, about his recent PHD work in ‘Heat stress to enhance elite athlete training adaptations’. FITTER & FEISTY: (00:39:01) We talk to Sara Gross of Live Feisty Media about our Fitter & Feisty collaboration for a Daily News Show in Kona. JOCELYN MCCAULEY (00:44:41) We talk to Jocelyn about our build to Kona and how she’s feeling in race week. HOT PROPERTY INTERVIEW: ANDY POTTS (01:06:38) We bring you an interview with one of the legends of triathlon leading into Kona, Andy Potts. LINKS: Training Peaks discount at https://www.fitter.co.nz/about-radio Pilates for Sports discount offer at https://www.fitter.co.nz/about-radio More about IRONMAN New Zealand at https://www.ironman.com/triathlon/events/asiapac/ironman/new-zealand.aspx Floe bottle at https://www.floebottle.com/ More about Live Feisty Media at https://livefeisty.com/ More about Jocelyn McCauley at https://jocelynmccauley.com/index.html More about Andy Potts at https://www.andypottsracing.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

Dan Gets Rich Episode 33Upcoming local events:to race or not to race: Game on in Ponte Vedra, Kiahway Island Tri, Coltman & Baughman triIronman World Championship 70.3 - predictions and notesGrand Final - Lausanne, SwitzerlandChallenge Daytona Pro field unveiledPro's Closet partners with Competitive Cyclist on bike resaleSpartan announces $50K purse for Trail seasonChattanooga using ultrasound technology to enforce cyclist safety

This week's guest is coach, author and host of the Whole Athlete Podcast, Debbie Potts. We are going to be talking about metabolic efficiency, avoiding overtraining and performance in particular. Welcome to Episode #190 of the Mile High Endurance podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance. Thanks to last week's guest run and strength coach Tom Walker from InnerFight coaching. I've been doing the strength training that Tom suggested. Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page. If you are a coach or have something to share with an audience of endurance enthusiasts, please reach out and tell us about the topic you want to share. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The all-new iKOR Recovery Shot™ is our most complete recovery product yet. Formulated specifically to aid in recovery after hard workouts, our formulation combines clean vapor-distilled full-spectrum hemp extract with tart cherry juice, turmeric, ginger, ashwagandha, and other herbal extracts to support your body’s natural repair processes.   More natural than nonsteroidal anti-inflammatory drugs, more complete than plain hemp extract, and higher quality than most CBD products, the Recovery Shot™ is the ultimate athlete-minded solution for recovery and relief. Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.   In Today's Show: Feature interview Don’t Fry Bacon Naked What's new in the 303 News Video of the Week Upcoming Interviews Sponsor - Riplaces: Our interview is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance Interview Introduction: Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie has owned and operated her own fitness studio in Bellevue Washington since 2010 to offer an "all in one" fitness studio - now including The WHOLESTIC Method Nutritional Therapy program to transform the WHOLE person from the inside out. Let's get into the interview now with Debbie Potts.     Sponsor - Halo Neuroscience: Our post interview discussion is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.   Video of the Week: 2018 Age Group National Championships Highlight Video             Don't Fry Bacon Naked: One of my most memorable training seasons was the year that I experimented with an online, off the shelf, plan. What was unique about this plan was it's emphasis on "quality" workouts instead of "junk miles". The theory being that the high intensity training is really where the value of training lies. The approach of the plan was for the athlete to spend a greater percentage of your training on high intensity and reduce the time consuming long workouts. This plan allocated very few days for recovery. In fact, I think it was three weeks before I had the first "recovery" day on my calendar. At about 9-10 weeks into the plan, myself and a couple of other friends that were doing the same plan all got sick. We were showing all the symptoms of overtraining. It took some adjustments to avoid additional overtraining that season. Since then, I have come to appreciate and respect the generally accepted 80/20 rule as espoused by every expert, coach and pro athlete that has been on this podcast. The theory with this approach is that 80% of training should be easy and is extremely valuable. It allows for the physiological adaptations for aerobic endurance and does not over stress the body, allowing for faster recovery to be ready for the hard workouts when they have to be done. Regardless of approach, overtraining is a risk. You can reach equally high levels of stress with a high volume of 80/20 training, and it's important that you allow the body to recover adequately between workouts and training blocks like the traditional 3 week mesocycle. Training Stress Balance Signs of Over Training Testing for Over Training   "What's New in the 303": Ironman Boulder 70.3, Chris Leiferman prevailed to take first place with a time of 3:44:32. The rest of the field included Kennett Peterson, 3rd, Andy Potts, 4th, Josh Armberger (Aus) 5th and Ben Hoffman 6th. Read more.   Key Points: Official high was 93, but my car read 100 Great participation with 2800 athletes and pros Interviews with…all going to Kona: Chris Leiferman Andy Potts Skye Moench Meredith Kessler Shout out to all of our friends who raced. A special shout out to those racing 70.3 for the first time, including an athlete that I coach, Matt Emmet Run course change seemed positive.     The 2019 Colorado Classic® presented by VF Corporation today released its most international and competitive roster of riders in the race’s history, including past Colorado Classic champions, Olympic medal winners and world champions. Read more.   Endurance News: USAT Nationals: USA Triathlon is heading back to Cleveland, Ohio, the "Rock 'n Roll Capital of the World!" The Olympic-Distance Toyota Age Group National Championship will take place on Saturday, Aug. 10 while the Sprint National Championship will occur on Sunday, Aug, 11. Athletes will swim in Lake Erie and bike and run along the lake shore overlooking downtown Cleveland. Participants of both races have the chance to compete for Age Group National Titles as well as spots on Team USA in 2020.   Water temperature at Lake Erie is currently 71 degrees Fahrenheit as of 8/7/2019. According to Article IV, Rule 4.4, the wetsuit rule is stated as follows: “Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit.” Edgewater Beach Water Quality Update   USA Triathlon is aware of the recent rainfall in Cleveland that caused swimming restrictions at Edgewater Beach on Tuesday due to heightened bacteria levels. We are working closely with Cleveland Metroparks to monitor and test the water quality in Lake Erie on a continuous basis.     Form's Goggles: There are lots of smart gadgets that track running, but few track swimming — that is, if you’d like something that’s built for swimming first, as opposed to a device with swim-tracking features tacked on. Form, a new fitness company founded by former Recon Instruments employees, is looking to solve this problem with its first product, the $199 Swim Goggles. Read more.   Pickleball     Upcoming Interviews: Debbie Potts, host of the Whole Athlete Podcast and author of the book by the same title. Dr. Kirk Parsley, sleep specialist and former Navy SEAL returning to share some new information about the most effective recovery method - sleep.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content. We forward information related to our guests and provide teasers for upcoming interviews. Facebook @milehighendurancepodcast Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance Podcast We hope you enjoyed today's show. Please rate us on iTunes or your podcast player. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Stay tuned, train informed, and enjoy the endurance journey!

WORKOUT OF THE WEEK: (00:13:30) Indoor cycling and Rouvy SID TALKS: (00:27:42) Sid’s in Roth. We cover off the weekend’s racing and we chat to some of the main players leading into Challenge Roth this weekend. We also talk to Emma Bilham, winner of IRONMAN Ireland. ONE STEP AHEAD: (02:23:38) What’s new in the hydration research space LINKS: Rouvey at https://rouvy.com/en/   DC Rainmaker review of Rouvy at https://www.dcrainmaker.com/2018/12/rouvy-augmented-reality-training.html More about Laura Siddall at https://laurasiddall.com/ More about Emma Bilham at https://www.emmabilham.com/ Nevis Road at https://nevis-road.com/ More about Rachel McBride at https://www.rachelmcbride.com/ More about Braden Currie at https://www.bradencurrie.com/ More about Lisa Roberts at http://www.lisajroberts.com/ More about Andy Potts at https://www.andypottsracing.com/ Challenge Roth at https://www.challenge-roth.com/home.html IRONMAN Frankfurt at http://ap.ironman.com/triathlon/events/emea/ironman/frankfurt/athletes/schedule.aspx#axzz5sD30IWPc The Maurten Hydrogel at https://www.maurten.com/products/gel-100-box One Step Ahead articles at https://www.abstractsonline.com/pp8/#!/5776/presentation/8470 and https://www.abstractsonline.com/pp8/#!/5776/presentation/7750  CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

Four games, 29 goals. James Richardson brings you the latest from a dramatic day at the 2019 IIHF Ice Hockey World Championship alongside Julie Robenhymer, Frantisek Kuna and Andy Potts - plus a closer look at Denmark's chances with former captain Morten Green.

BRADEN CURRIE: (00:25:46) RACHEL MCBRIDE: (00:36:05) ANDY POTTS: (00:42:47) EMMA PALLANT: 00:46:49) CAMERON BROWN: (00:49:17) HEATHER JACKSON: (00:52:09) TIM BERKEL: (00:56:09) HELLE FREDERIKSEN (00:58:26) TIM REED (01:07:24) Sarah True: (01:10:27) JOE SKIPPER: (01:13:26) LUCY CHARLES (01:21:15) DAN PLEWS: (01:25:38) LAURA SIDDALL (01:29:14) DAVID McNAMEE (01:35:13) LIZ BLATCHFORD: (01:39:30) BETH AND LUKE McKENZIE: (01:40:53) TERESA ADAM: (01:44:42) JAMES CUNNAMA: (01:49:50) ANGELA NAETH: (01:53:39) TOP 5 FEMALES: (01:57:32) TOP 5 MALES: (02:09:05) LINKS: More about Pushys at https://www.pushys.com.au/ More about Sweet Cheeks NZ at https://www.sweetcheeksnz.co.nz/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

I begin the IRONMAN© Chattanooga 70.3 series with the Winner of the race Andrew Starykowicz. Andrew has been a Professional Triathlete for more than 10 years, has recently completed three half ironman distance races and a full Ironman in 43 days. He has the World Record for both the Fastest Ironman Bike Split as well as the Fastest Half Ironman Bike Split. He talks about his training going into the race, which was a 70.3 the weekend prior where he placed second with a time of 3:41:58 at IRONMAN© 70.3 Monterrey. The pictures below are from Orbea’s professional photography team, Eric Engel, and myself.-Quote of the Episode: “Should of gotten out there a little bit earlier.”-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/47 -Weather that day: 56 - 91Water: 74.1-Age Group: PRO 36Height: 6’2”Weight: 185lbsSwim – 19:23T1 – 2:33Bike – 2:00:37T2 – 1:45Run – 1:22:10Total Race Time: 3:46:28-Gender Rank: 1Division Rank: 1 Overall Rank: 1-Follow Andrew,Instagram: @Tri_StarkyTwitter: @StarykowiczFacebook: https://www.facebook.com/starykowicz/ Website: http://www.andrewstarykowicz.com/ Youtube: https://www.youtube.com/user/TriStarky -Follow Coach Terry,Instagram: @CoachTerryWilsonInstagram for Podcast: @PerfectRacePodcastFacebook: www.facebook.com/CoachTerryWilson Website: www.coachterrywilson.com-Mentioned on this episode: Training Camp, Mississippi to Tennessee: http://www.andrewstarykowicz.com/training-camp/ Coach Bob Duncan: http://www.veritasendurance.com/2015/02/bob-duncan/ Coach Glen Thompson: http://inmotionfitnessinc.com/team-cornelius/ Orbea: https://www.orbea.com/us-en/ Orca: https://www.orca.com/us-en/wetsuits Vision: http://www.visiontechusa.com/en/discipline/triathlon Polar: https://www.polar.com/us-en Torhans: https://www.torhans.com/ Giro: http://www.giro.com/us_en/ Atomic High Performance: http://www.atomicss.com/ Base Performance: https://www.baseperformance.com/ Wahoo Fitness: https://www.wahoofitness.com/ Andrew’s Book: https://www.amazon.com/Swimmers-365-Main-Sets/dp/061565410X Honorable Mentions: A.J. Baucco, Kevin Collington, Matt Hanson; Matt Miller, Jackson Laundry, Adam Otstot, Joe Gambles, Matt Russell, Andy Potts. -To learn more about me, go to www.CoachTerryWilson.com

I begin the IRONMAN© Chattanooga 70.3 series with the Winner of the race Andrew Starykowicz. Andrew has been a Professional Triathlete for more than 10 years, has recently completed three half ironman distance races and a full Ironman in 43 days. He has the World Record for both the Fastest Ironman Bike Split as well as the Fastest Half Ironman Bike Split. He talks about his training going into the race, which was a 70.3 the weekend prior where he placed second with a time of 3:41:58 at IRONMAN© 70.3 Monterrey. The pictures below are from Orbea’s professional photography team, Eric Engel, and myself.-Quote of the Episode: “Should of gotten out there a little bit earlier.”-Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/47 -Weather that day: 56 - 91Water: 74.1-Age Group: PRO 36Height: 6’2”Weight: 185lbsSwim – 19:23T1 – 2:33Bike – 2:00:37T2 – 1:45Run – 1:22:10Total Race Time: 3:46:28-Gender Rank: 1Division Rank: 1 Overall Rank: 1-Follow Andrew,Instagram: @Tri_StarkyTwitter: @StarykowiczFacebook: https://www.facebook.com/starykowicz/ Website: http://www.andrewstarykowicz.com/ Youtube: https://www.youtube.com/user/TriStarky -Follow Coach Terry,Instagram: @CoachTerryWilsonInstagram for Podcast: @PerfectRacePodcastFacebook: www.facebook.com/CoachTerryWilson Website: www.coachterrywilson.com-Mentioned on this episode: Training Camp, Mississippi to Tennessee: http://www.andrewstarykowicz.com/training-camp/ Coach Bob Duncan: http://www.veritasendurance.com/2015/02/bob-duncan/ Coach Glen Thompson: http://inmotionfitnessinc.com/team-cornelius/ Orbea: https://www.orbea.com/us-en/ Orca: https://www.orca.com/us-en/wetsuits Vision: http://www.visiontechusa.com/en/discipline/triathlon Polar: https://www.polar.com/us-en Torhans: https://www.torhans.com/ Giro: http://www.giro.com/us_en/ Atomic High Performance: http://www.atomicss.com/ Base Performance: https://www.baseperformance.com/ Wahoo Fitness: https://www.wahoofitness.com/ Andrew’s Book: https://www.amazon.com/Swimmers-365-Main-Sets/dp/061565410X Honorable Mentions: A.J. Baucco, Kevin Collington, Matt Hanson; Matt Miller, Jackson Laundry, Adam Otstot, Joe Gambles, Matt Russell, Andy Potts. -To learn more about me, go to www.CoachTerryWilson.com

Money. Who were the big earners in triathlon in 2017? And more importantly, could Lucy Charles take down Josh Amberger and Andy Potts in a 400m swim race? Plus, Kelly and Sara explain why American women die in child birth more often than other developed countries.(Thank you Serena.) And stay tuned after the credits to hear Sara’s AssKicker of the week. Our most recent newsletter - http://mailchi.mp/ce8992a10b2c/if-we-were-riding-ep-18?e=e2d7e7dd37 The USAT prize money list - https://www.teamusa.org/USA-Triathlon/Elite/Prize-Money-Leaders **Support the podcast, use our sponsor codes** -Get 20% off AssKickerInk activewear with the code 'riding' at www.asskickerink.com -Get 20% off Krave Jerky with the code 'riding' at www.kravejerky.com

Bevan and The Flea review race day. The Flea hangs with Faris and Norman on the course. JOSH AMBERGER: https://www.facebook.com/josh.amberger/ PATRIK NILSSON: https://www.facebook.com/PatrikNilssonTri/ LUCY CHARLES: https://www.facebook.com/LucyAnneCharles/ HEATHER JACKSON: https://www.facebook.com/heatherjacksonracing/ SARAH CROWLEY: https://www.facebook.com/sarah.crowley.7370 JOE GAMBLES: https://www.facebook.com/joe.gambles DAVID MCNAMEE: http://www.davidmcnamee.co.uk/ CORINNE ABRAHAM: https://www.facebook.com/Corinne.Abraham.Triathlon/ LIONEL SANDERS: https://www.facebook.com/lsanderstri/ LAURA SIDDALL: https://www.facebook.com/laura.siddall.5333 ANDY POTTS: https://www.facebook.com/AndyPottsRacing/ BEN HOFFMAN: https://www.facebook.com/bhoffmanracing/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

Andy Potts was the first American professional to cross the finish line in 7th place overall. He demonstrated his heart-felt gratitude to an electrified crowd and they responded in-kind. Thanks Andy for representing the USA and Colorado!

Andy Potts shares lessons learned from years past and his formula for getting the most our of his body in the Kona. Andy's strategy, apply pressure and dictate the pace from the start.

This week we come to you from Penticton, Canada. Laura Siddall hosts and we talk all things ITU Multisport World Champs. We also talk to Mike Phillips recent winner of Ironman 70.3 Bintan. Bevan interviews ‘Dark Horse’ Kyle Smith after his U23 World Champs victory. We talk to Mel Hauschildt, Heather Wurtele and Lionel Sanders at the Pros Pre-Race Conference and include footage from the conference itself. Bevan gets down to the finish line and manages to capture some interviews with Josh Amburger, Joe Gambles, Andy Potts, Drew Scott, Francisco Serrano, Jeff Symonds, Sarah Crowley, Heather Wurtele and Cam Watt. LINKS: More about Laura Siddall at http://laurasiddall.com/  Follow ‘Sid’ on Facebook at https://www.facebook.com/laura.siddall.5333 on Twitter at https://twitter.com/lmsiddall and on Instagram at https://www.instagram.com/lmsid/ Follow Kyle Smith on Facebook at https://www.facebook.com/kylesmithtriathlete/ Follow Mike Phillips on Facebook at https://www.facebook.com/Mikephillipsnz CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fitter.co.nz for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

Please support us on our Patreon page if you enjoy the podcast.  Most triathletes abandon their game plan for a variety of reasons. Today we look at why it's so easy to lose your way in a triathlon. We talk about proper pacing in the swim and the bike, and a deep exploration of how that impacts your run. We also talk about having patience with pain. Also, we both signed up for Ironman Louisville last week and are on Day 6 of our "100 Days To Louisville." We talk about the first week of training for Ironman and the video series that will accompany our entire journey. - Don't chase in your race - How to execute the game plan you brought to race day - The concept of being patient with pain - Riding Hills the right way - Why consistency is the key to racing well - The energy of building a connected group - Robbie tells a heart wrenching story about the birth of his son, Hayden - What your coach should be doing for you - How Mike and Robbie are attacking their Ironman Louisville training on week one - Pacing your swim - Pacing your bike - Andy Potts's evolution - The evolution of "100 Days To Louisville" Want to fix your swim fast? Contact Coach Robbie for a swim analysis: C26Coach@gmail.com   If you like the Crushing Iron podcast, you can support us here. Thanks for listening! Please subscribe to Crushing Iron on YouTube and iTunes. For information on the C26 Coach’s Eye custom swim analysis, coaching, or training camps email: C26Coach@gmail.com Facebook: CrushingIron Twitter: CrushingIron Instagram: C26_Triathlon www.crushingiron.com  

Over the weekend in Lima, Peru local triathlete Nathan Killam competed in the 70.3 Half-Ironman distance race. In a race stacked with international talent including the likes of Jessie Thomas, Ivan Rena, and Andy Potts, Nathan carved out a very respectable 3:55 clocking to place 7th overall. Needless to say his sponsors over in Pitt Meadows at F2C and us at Fitspeek are overjoyed with the good result. By pressing play below, you can hear about Nathan’s penchant for going fast downhill on his bicycle, his triathlon heroes, and the heavy-duty (mechanic) work ethic that helped him become one of our fastest long-distance triathletes. http://www.fitspeek.com/wp-content/uploads/2017/04/nathan-killam-interview.mp3

We sent a team out to Andy's hideaway, so with a mechanic, marketing folk and a podcaster we talk and work on bikes with Andy Potts in preparation for Kona Ironman World Championships.

Interludes 1.2 - NYC Marathon (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/NYC.mp3] Link NYC.mp3   Act one – The Bridge Joe Strummer and the Mescaleros – All in a Day  Freezing and about half way across the Verrazano Narrows Bridge and the wind was blowing sideways at 20-30 mph with gusts up to 50 mph.  Physical shivers racked me in the Orange Staging Area on the island.  My giant trash bag cut the wind but did little to warm me.   I was thankful to have the giant trash bag but would have rather had a full size wool blanket or poncho like Clint Eastwood wore in the spaghetti westerns.  Or a down jacket.   The temperature was not that bad.  It was in the high 30’s Fahrenheit, but the cutting wind dropped the perceived temperature to single digits.  I was feeling it.  We were ½ mile or so in, still on the upward slope of the bridge with a steady stream of runners.  I didn’t want to get in the way of anyone trying to race, but I recognized this as THAT iconic photo that everyone takes from this race and had to find a way to get it.   I was not racing this race.  I had my iPhone with me to facilitate these sorts of moments. I felt compelled to fill the social media void with my fuzzy pictures of randomness to show my sponsors, the good people from ASICS America that, yeah, I do occasionally attempt some content of the typical race-blogger type.   I saw my chance and jumped up onto the 2-3 foot wide barrier that separates inbound and outbound traffic on the top deck of the bridge.  Safely out of the flow I pulled off one glove with my teeth and took a few shots of the horizon, the cityscape beyond the river and the bridge.  … There’s a guy a few feet away on the median with me who has one of those giant cameras.  I don’t give him much thought.  There are camera-people all over the place on this course.  One guy is lying on his belly shooting the runners’ feet as they swarm across the bridge.  Who am I to get in the way of their art?   Then I notice this guy is moving closer to me and it’s a bit creepy because when I glance his way he’s focusing on me, so I just try to ignore him and get my shots.  Turns out he’s the photographer for Rueters and he’s giving me the iconic ‘Seinfeld moment’ of the weekend.  In the picture he takes I’m holding up my cell phone, yellow glove dangling from my teeth.  Desperately clutching last year’s orange parka, with the wind trying to blow it out of my hands.  I’ve got my gray ASICS beanie, a long sleeve ASICS plain red shirt (not anywhere thick enough for this wind assault on the bridge), ASICS Shorts, and my E33 race shoes with the green calf sleeves.  The caption will read; “A runner takes a selfie on the Verrezano Bridge at the start of the NYC Marathon”.  It wasn’t a selfie, but who am I to argue with the media moguls of New York.   Ironically those were the last pictures I took during the race because I realized my phone was going dead and I might need the GPS to get back to the hotel later at the finish.  I powered it down.   I’m also wearing a scarf that I bought on the street corner in mid-town.  I would wear that scarf for the whole race.  Rakishly tied like the adornment of a WWI fighter pilot in an open canopy.  I fantasize about founding a whole line of racing scarves.  I will call this version “The Sopwith Camel”.  I can buy them on the corner for $5 and sell them to triathletes for $50 – (I’ll just tell them it takes 6 seconds off their run times – triathletes will buy anything).  The last piece of clothing is an impromptu gator I’ve constructed by tearing the pompom off and gutting the Dunkin Donuts hat they gave us in the athletes’ village.  Ingenuity bred by desperation.  I would have gladly gutted a Tauntaun from the ice planet Hoth with a light saber and crawled into its bowels for the body heat if that was an option.   I’m also holding a plastic shopping bag.  In that bag is 3 Hammer gels and an empty Gatorade bottle.  I held on to the Gatorade bottle thinking that I might need to refill it on the bridge given that I’d just finished drinking the contents.  If I have to relieve myself I want to be tidy about it.   Every time anyone has ever talked about the NYC marathon to me, somehow the conversation always ends up at “If you’re on the lower deck of the bridge you get peed on by the guys on the upper deck.”  In fact there are signs along the start that threaten disqualification for anyone caught doing so.  But on this day I don’t see a single guy attempting the feat.  It would take a brave and talented man to relieve himself in this cross wind and temperature.  The orange parka is from last year’s race.  I have upgraded from my plastic trash bag.  The trash bag was good, but this is warmer, and I need to get my core temp back up to normal. Ironically when I got my trash bag out I realized that it was slightly used.  At one point I think it had actual garbage in it.  I just grabbed it from my car.  When I laid out the trash bag the night before I realized it wasn’t ‘fresh out of the box’ but, it is what it is, and I wiped it down with hotel face towels.  I used the bib safety pins to carefully scribe perforations for the head hole and the arm holes, like in old computer paper or junk mail, so I could easily push the patches out in the morning without having to chew out a gash with my teeth.   When you exit the holding area from the staging area into the starting line on the bridge they have big boxes to donate your throw away clothes to the homeless.  I knew my core temperature was low from the bone rattling shaking and shivering and I looked for an opportunity to better my sartorial situation.   I thought a nice hooded sweatshirt, or knit pullover would be the perfect upgrade to run the first couple miles in until my core temp came back up.  At the homeless boxes I tore off my plastic bag and grabbed that thick, quilted, finisher’s poncho from the 2013 race.  They don’t have arm holes but they are giant and you can wrap them around you like your grandmother’s cardigan.  I made a joke that I hoped the guy who tossed it didn’t have Ebola or bed bugs.   I had a politically incorrect but amusing mental picture that they should bus the homeless out to the start and have them set up on the bridge so people could pick the homeless person they wanted to give their old sweatshirt to.  It would be a nice way to mainstream the disadvantaged of the city.  They could hand out cups of fortified wine, like Thunderbird or Mogan David to warm the aspirants at the start.  In the starting coral I had a couple guys from Indiana take my photo.  America the beautiful played and I reluctantly took off my hat.  They played New York, New York, which was awesome, and then, without further fanfare, we bent our thousands of feet into the wind of the narrows.  Plastic bags and clothing of all sort blew sideways through the crowd and wrapped around people like suicidal jelly fish.   We were off. Frank Sinatra – New York, New York Act two – The elites and the bloggerati  I walked into the lobby groggy from my flight and a bit lost in time and space.  I had been battling the cold that tore through North America the previous week and trying to get enough sleep to beat it back.  I was coming off a short week and had run the Marine Corps Marathon 5 days earlier.   ASICS had asked me to fly Thursday night to be there in time for the Friday morning warm up run.  I was taking a rare day off on Friday to accommodate.  They flew me down on the short hop shuttle into Kennedy from Boston and had a limo waiting to take me to the hotel.  I definitely felt like a poser, but did my best to roll with it.  When confronted by these situations where you feel the imposter syndrome creeping into the back of your lizard brain I’ve found it best to have a sense of humor.  Smile and enjoy yourself.  Try not to talk too much and try to inquire and understand the new people you meet.  ASICS was putting me up at The New York Palace Hotel, a five-star joint on Madison Ave in midtown across the street from St. Patrick’s Cathedral.  It was a beautiful hotel with spacious rooms – definitely not the Spartan accommodation of a journeyman marathoner.  The travel part didn’t bother me.  I spend most of my time in hotels and airplanes.  I’m a hearty and hale adventurer.  But, I’d be lying if I didn’t feel a bit different, a bit fish out of water to be part of an industry sponsored junket of sorts.  Not icky per se, but more like the guy without a cool costume at a costume party.  … In the Lobby Noelle, our ASICS Liaison, was chatting with a couple guys. She noticed me lurking about in my head to toe ASCIS gear and introduced herself.  I could have sworn one of the guys was Ryan Hall but I’m such a meathead with the social graces I didn’t want to make a faux pas.  Eventually Noelle introduced me them and the young blond guy leans in, shakes my hand and says, ‘Hi, I’m Ryan.’  The other guy introduced himself as Andy. I would soon learn this was Andy Potts the Ironman Champ.  It cracked me up that Ryan had the humility to assume I didn’t know who he was.  Moving to the bar with Noelle we ordered drinks and waited for the other out-of-towners.  … “Mini-Marathoners” – that’s what they called them.  They were 5 inch tall statuettes of us.  They had taken photos of us and rendered them, with the latest computer aided design, into mini 3D renditions of us in full stride.  Noelle passed them out while we – the ASCICS Blogger team - were having drinks.  They were a big hit.  I met two of the other bloggers, Megan ‘Irun4Wine’ from Florida and Brian ‘PavementRunner’ from the Bay Area.  Brian’s mini marathoner had a hilarious beer belly, which Brian does not possess in real life.  Megan’s mini marathoner had brilliant red hair, which she does not possess in real life.   Megan Wood (Copello) - @Irun4Wine www.irunforwine.net Megan Lee - @RunLikeAGrl - www.runlikeagrl.com Brian Kelly - @PavementRunner – www.pavementrunner.com Gregg Bard – NYCGregg – www.NYCSweat.com My mini marathoner was excellent.  They gave me back a full head of hair, made me skinny, took at least 10 years off me and made me look vaguely like Will Wheaton.  I’ll take it.  Of course the jokes flowed in.  Does it have kung fu grip?  Is it a bobble head? Yeah, you know you’ve made it when they are making action figures of you… … New York City is a funny, kinetic and desperate place.  I walked the streets of midtown doing some people watching.  Beat down, bowlegged men in suits trucking down the sidewalk.  The street vendors.  The tourists, always looking up in awe.  The many languages and all the smokers!  It was like being in Paris in 1970 with all the cigarette smoke being exhaled into my personal space.   I circled the hotel, over to Park Ave and 1st and 48th and 54th, getting the lay of the land, taking mental notes of restaurants and stores and milestones.  The Helmsley, Grand Central, the ebb and flow and surge of pedestrians.   I passed a fruit vendor and decided to take the plunge.  I was quite proud of myself having procured some bananas and plums and pears.  It was later that I discovered the vendor had put the fruit stickers over the moldy spots.  Ahh…New York, a kinetic and desperate place.  … Friday morning dawned gray but I was up before the sun.  I went to the Starbucks next door and treated myself to a coffee and oatmeal, not knowing what the day might have in store nutritionally.  We had a rendezvous with the cars to shuttle us over to the park for our ‘warm up run’ event.  Noelle was the leader like a tour guide with her charges in tow we all boarded limos for the ride over and gathered in a restaurant for coffee and sundries.   Among the assembled crowd was a throng of actual journalists from places like Rodale and USAToday.  Nice, literate and sporty journalists, guests of ASICS all assembling for coffee and bagels and selfies with the elites.  Coach Kastor was there holding court and he was in charge of the morning exercise.  Andy Potts was there as was Ryan and some other elite athletes from the ASICS stable.  My new friend Grace ‘LeanGirlsClub’ was there and I gave her a big hug.  As was the other Megan, ‘RunLikeAGirl’ and Greg, ‘NYCSweat’.  The blogger team was complete.    And then we went for a run. Up until this point it was just super surreal for me.  All this attention for a journeyman marathoner of little account.  I won’t lie.  It felt a little icky.  I love running.  I love talking about, writing about and rolling around in the smell of running.  But, it’s my hobby, not my job.  All these industry folks and media people subconsciously gave me the heebee-jeebees and I consciously determined to smile and be humble and ask people about themselves.   Coach Kastor led us around the park and out to the finish line.   This is where it all got normal for me again.  As soon as I felt the kinetic relief of feet hitting pavement my whole world resolved back to that happy place.  The veil dropped and I was out for a run with some new friends.   We were all taking pictures and chatting as we jogged around the park.  I told Coach Kastor how perfect his form was.  I chatted with Ryan and Andy and Coach about races and shoes and injuries and all those things that we default to like old men in a café over coffee.   This is the human and democratic sinew of our sport.  It is the most human of endeavors.  To run .  We paused for team pictures.  I look lean and happy in my short shorts.  Noelle told me that the only other person she knew who wore short shorts was Ryan.  That’s good enough for me!  Back in the restaurant for coffee and schmoozing.  I had a chance to chat with Andy Potts about his Kona race.  I asked what I thought was an interesting and erudite question about how he resolves the challenge of dropping into a flow state during the grueling endurance intensity of an ironman with having to stay aware of the immediate tactics of the race?  Up until this point it had been all small talk and banter but when we started talking about racing his inner competitor came out.  He got serious and intense.  I saw the character of the Ironman champion emerge from the shadows.  He told me about how when someone makes a move, “You don’t let them go, they take it, and it’s up to you to decide whether you’re going to let them take it.”  I chatted with Ryan Hall too.  It was just small talk.  With the intent of small talk I asked him what he had coming up next.  He got a bit dark, dropping the California persona.  I realized that I unintentionally had asked a question that he got asked often with different intent by reporters.  A question they asked that really was “When are you going to live up to the expectations that the world has burdened you with.”  Here’s a man that can crank out 26.2 sub-5 minute miles.  He’s got nothing to prove to me.  I just wanted to talk about running and racing and geek out about the sport we love.  There were some speeches as the elites all gave us their tips on running our marathons.  At some point Deena Kastor came in and she gave us a talk as well.  She filled a plate at the buffet and sat at a table to pick at it.  I saw that the other bloggers were sort of hovering behind her chair so I took the initiative and asked Noelle to ask her to chat with us a bit.  Deena was a sweetheart and immediately acquiesced.  She told a story about the Philadelphia ½ marathon that I had read somewhere before.  She told Megan that she loved the “Irun4Wine” blog name because she ran for wine too!  … The Clash – City of the Dead Act three – the first half There is a strange dynamic between New York City and Boston.  It’s a bit of a love-hate relationship.  Like sisters that were born too close together and forced to share the same room.  The typical exchange I had while in the city follows:  New Yorker: “So…Where are you from?”  Me: “Boston” Them: “I’m sorry” Me: “That’s quite alright.”  Them: “You know what I like about Boston?”  Me: “No, What?”  Them: “The ride to the airport when I know I’m getting the hell out of there!”  You think I’m joking.  I had this exact conversation with more than one person.  They weren’t being mean. In the zeitgeist of the New Yorker anyone living anywhere else is only doing so until they can figure out how to move to the Big Apple.  I won’t bother telling them it isn’t so.  They wouldn’t hear me anyhow.  Another conversation I had was this one: “How many times have you run the New York City Marathon?”  “This is my first.”  Why haven’t you run it before?”  “Because it’s a giant pain in the ass.  It’s expensive, hard to get into and hard to get to.” “Well, you must be excited about running the best marathon in the world!?”  “Yes, I’ve run it 16 times, but I hear this one is pretty good too…”  … After we got off the windy chaos of the bridge and into the protecting streets of Brooklyn it warmed right up.  We were moving.  Everyone was happy, happy, happy with the early race excitement of finally being out there after much anticipation and wait.  I tossed my sundry items of extra clothing away as we exited the bridge, taking care to place them downwind and out of the way.  The first few miles as athletes discarded clothing you had to watch your step.  The wind was swirling items around.  Bags and shirts and blankets were doing mad dances in the street.   The sun was peeking through and the building blocked the wind intermittently, changing it from a sideways bluster to an occasional vortex as you crossed side street gaps.  They had removed much of the tenting and the mile markers due to the wind.  I heard they also had to change the wheelchair start at the last minute as well to get them off the bridge.  As is always the case in the first few miles of a marathon I was running easy and in my element.  The pack was thick, but not as thick as you’d expect with a record 56,000 plus participants.  You could find a line and run free without side-stepping or pulling into the gutters.   The crowds were consistent and vigorous, lining the course.  I was my usual chatty self and talked to a couple people with Boston Marathon shirts on.  I had forgotten to bring my Garmin so I had no idea on pace or hear rate.  I just ran.  You should try that sometime.  It’s quite liberating.  At my age the heart rate data just scares me anyhow.   Without the mile marks I had to ask runners where we were and back into the pace.  My plan was a bit muddy and half-hearted.  I figured I could run 5 minutes and walk one minute and that would be a nice easy 4-hour-ish marathon.  Having run Marine Corps seven days previously I knew I wasn’t in a position to jump on this race with any enthusiasm.  With the combination of no mile marks and feeling fine I forgot my plan to take walk breaks and just ran.   I stuffed three gels down the back of my glove and carried the sleeping phone in the other hand.  I had a baggie of Endurolytes in the shorts pocket.  I had my room key in an interesting key-card size back pocket I had discovered in these ASCIS shorts, (that I was wearing for the first time).   I had to add the extra security of a bib-pin to hold this mystery pocket closed because it had no zipper.  Thank heavens I had ignored my impish impulse to wear the short shorts.  The extra 4 inches of tech fabric might have kept me out of a hospital trip for hypothermia.  I kept the scarf.  … Whereas I had no need to pee off the bridge I did start assessing the porta-john distribution patterns with some interest.  They seemed to show up every few K.  The first few had long lines.  I saw an opportunity around 10K and took care of my Gatorade recycling problem without a wait.   This first stretch through Brooklyn was wonderful.  Everyone on the course was happy to be running.  The folks in the crowd were abundant and enthusiastic.   There were several road-side bands, mostly playing classic-rock genre music, which I thought was great, but it reminded me of how old I’m getting that 80% of the people in the race had no idea what I meant by statements like “This was from their Fillmore East Live album!”  I would rather have a less-than-fully talented live rock band than someone blaring the Rocky theme song out a window.  I pulled up beside a young woman with a giant smile on her face.   Me, smiling and pulling up alongside; “Hi, how you doing?” Her, gushing; “This is Great!, Isn’t this Great!?” “Yeah, it’s something.  Where are you from?”  “Oh, I live here.  Isn’t this Great?”  “Sure, why is this so great?”  “The People! They’re just great!”  “What do you mean? They’re acting nice for a change?” Her, scowling, and turning to look at me. “Where are you from?”  “Boston!”  “Oh, I’m sorry.” “Have you run this before?” “No it’s my first time.”  “Do you have some sort of time goal?”  “No, I’m just enjoying myself.”  “Well, I would recommend saving some of this enthusiasm for the last 10k, you may need it.”  I had three goals for this race My A goal was don’t die, my B goal was don’t die and my C goal was don’t die.  I’m proud to say I met all my goals.  Additional bonuses were that I squeaked under 4 hours and had a blast.   Act four – the Village “My doctor told me I’d never run again.” Was one of the interesting snippets from conversations I had while waiting in the cold.   The New York City Marathon, like many big city races has a substantially large block of waiting.  For those who are not sponsored athletes it start at 3 or 4 in the morning getting to and waiting on the ferry to Staten Island.  For me it meant a leisurely walk, once more led by our ASICS tour director Noelle down to the Sheraton to board the chartered busses that would drive us to the start.  Early marathon start time tip:  Go to Starbucks the night before and order a nice high-quality coffee.  This way when you wake up in your hotel room you have coffee ready for your breakfast no muss, no fuss. OK, it’s cold, but it’s better than messing with the hotel coffee maker for some weak-ass crap that won’t get your pipes moving.  We had to get up early, but the ‘Fall back’ time change mitigated that and it wasn’t a hassle at all.  It was still a long, stop and go ride out to Staten Island.  As we sat on the bridge in traffic the bus rocked from side to side in the wind.   I had been being a proper dick for the last couple days making fun of the other runners who were super-concerned about the cold weather forecast.   “40 degrees? Are you kidding? Up where I’m from that’s shorts weather!” Turns out the joke was on me.  When we offloaded and made our way to the staging areas the wind gusts tore through me.  My thin tech-shirt, shorts and snarky Boston attitude were no match for the wind-chill.   By the time we had taken some more group photos before breaking up for our respective staging areas my teeth were chattering.  It wasn’t that cold, but it was overcast and the wind was ripping through us.  I got into my slightly used giant trash bag, to find my staging area, but by that point it was too late and I chilled to my core, and a couple millimeters of black plastic wasn’t going to help.  The starting area of the New York City Marathon is the most giant, complex operation I’ve ever seen at a race.  First the buses disgorge you into a triage area where a gaggle of friendly NYC police officers filters you through metal detectors and pat downs.  Then you disperse off into the color coded ‘villages’. Once in the village you watch the giant screen for your start wave to be called.  When your wave is called you make your way to one of several coded exits.  When the wave in front of you moves to the start line, you progress through your exit to the holding pen.  Then you get released to the starting area on the bridge for your start wave.   All of this is coded onto your bib.  For example I was Orange, B3.  This meant I went to the Orange village and moved to exit B when my wave, wave 3, was called.  In reality what it meant was me wandering around showing my bib and asking people where I should be.   I didn’t check a bag, so I didn’t have to deal with the bag check at the start or the bag retrieval at the end.  Which meant a couple lines I didn’t have to stand in, but also the risk of hypothermia at the start and at the finish if I got the clothing thing wrong.  I didn’t die, but I sure would have loved to have had a throw-away sweat shirt! As I made my way through this hyper-organized, on a grand scale machine I thought about What 56,000 people all in one place looks and sounds and feels like.  This is the size of one of Caesar’s armies, with which was conquered Gaul and Britania.  Imagine all these people carrying swords and running at another similar, bristling force?  The scale of it is moving and thought provoking.   In the Orange village I found my free Dunkin Donuts hat and got some coffee.  I heard my name called and got to spend some time with a couple of RunRunLive friends, Krista Carl, shivering on a piece of grass with them, taking selfies and waiting for our waves to be called.  One thing I have to give the race organization credit for is access to porta-johns.  I think these folks had procured every porta-john in the free world.  They were in the village and more importantly in the various queuing areas at the exits and start.  There’s no way you could have that many people waiting around for that long without access.  No one was denied their personal respite.   Dust Rhinos – New York Girls Act five – the Expo After the warm up run with the rest of the team and the elites I was riding the elevator back up to the room.  I was chatting with Jason Saltmarsh from Saltmarshrunning.com and another young woman got in the elevator.  We small talked up a couple floors Jason got off leaving just the young woman and me.  I asked her “So what do you do for ASICS?”  She looked a bit befuddled and responded, “I’m Sarah Hall…”   It was a bit awkward for both of us but I smiled my way through it, saying, “Oh, I just ran with your husband…”  After geeking out with the elites I was all fired up and feeling very grateful for having been given the opportunity and invitation.  When I got back to the room I sat down recorded a YouTube video to publicly thank ASICS and muse on the unifying force that running and our community is. Had to get that off my chest.  Apparently the fact that I was taking the day off didn’t register with anyone at work because the emails and phones calls were dogging me all day too.  Isn’t that one of the truisms of life?  Nothing going on all week and then when you take a day off all hell breaks loose?  I beat back some emails and started putting together some material for a podcast.  I had nothing else to do and it was still early in the day on Friday so I figured I’d go down to the expo and pick up my number, and beat the rush.  I was still smarting from the previous week when I had wasted 3 hours standing in line on Saturday trying to pick up my Marine Corps bib.  Cell phone to ear I set off to find the Javits Center and the Expo.  Outside the hotel the well-dressed bellmen ushered me into a waiting cab for the quick ride.  The cabby, as is usual, was from some non-English speaking part of the African subcontinent but was able to make it clear to me that the Javits Center wasn’t a good enough fare for him and tossed me out of the cab at the end of the block.   Ahhh New York, funny, kinetic and desperate place.  And they wonder why Uber is so popular… Being a marathoner, with time heavy on his hands, and nothing better to do I decided to hoof it the 2 miles or so over to the Expo.  Along the way I could get some work done, take some pictures and really just relax and enjoy the day.  As I drew nearer I picked up a few other strays from various parts of the world all questing in the same direction.   The triage at the expo wasn’t bad and I got through to pick up my bib and shirt fairly quickly, but I may have accidentally cut the line.  The ASICS store in the Expo with the race specific gear was GIANT.  I would have bought a hat but I already had so much gear form ASICS and I didn’t feel like fighting the line that snaked all around the store.   Wandering around with glazed over look I felt a tap on my shoulder.  “Are you Chris from RunRunLive?”  It was Brandon Wood, not the Brandon Wood the opera singer ironman, but another Brandon Wood @IrunAlaska who was in from said northern territory for the race.  We had a nice chat.   Later in the day I had another one of those Seinfeld moments when I cracked open the race magazine that they were handing out and saw Brandon’s mug staring out at me as one of the featured runners.  I sent him a tweet and it turns out nobody told him about it and he was thrilled to get his 15 minutes.   I wandered around and noted Ryan and Sarah signing autographs, but didn’t stand in that line either.  I’m not much for lines.  The Kenyans were there on display as well including Wilson Kipsang the eventual winner and Geoffrey Mutai, last year’s winner.  I went by the Garmin booth and tried to make them talk me into buying a new watch but they couldn’t close. I got bored and wandered off to find the buses back to midtown.  Apparently these buses were running from Grand Central and back to the Javits but it was a bit of a madhouse.  It was easier to take the bus back than to locate the right bus in traffic on the streets outside Grand Central.  Back at the hotel I beat back the tide of emails and I met Megan @Irun4Wine and her newly minted hubby for a few drinks, grabbed some Chipolte for Dinner and went back to the room to write and work on the podcast.  Reel Big Fish - Beer Act Six – the race Even though there were 56,000 runners in this race I never felt crowded or restricted.  As we rolled through Harlem with its gospel choirs and on into Queens the roads were wide and free flowing.  There were a couple times where the roads pinched in for some reason but I never felt like I was having to side step or trip.  The pack was dense, but you could get through it.  As we got into the middle miles I started to work in some one minute walk breaks every ten minutes or so whenever convenient water stops appeared.  With this cadence I would pass and repass the same people several times.  There were a bunch of people with orange shirts that said “Imagine a world without Cancer” and I had that thought running through my head, thinking about my Dad and Coach and all the other people I know that end up on the losing end of this disease.  Another stand out attribute of this race versus any other is the number of international participants.  I must have missed the memo but apparently you were supposed to run in the standard uniform of your country.  In my wave there were Switzerland, Sweden, Denmark, France, Brazil, Germany, Spain, Portugal, Australia, South Africa, and tens of other uniforms with flags that I couldn’t decipher.  It was almost like the Olympics in a way because all the French wore the same uniform and all the Swiss wore the same red uniform and all the Aussies wore the same green uniform.  It made it easy for me to know whether an ‘Allee Allee’ or Aussie Aussie Aussie! Was appropriate.   It also made it hard for me because no one was responding to the constant stream of humorous comments that stream from me during a marathon.  I’s say something funny or ask a question only to be rejoined with a blank stare and a shrug.  Compounding this was the high percentage of ‘double-budders’ who had an ear-bud on both ears and were unaware and unresponsive to the other 56,000 runners.  Seems a bit of a waste to me.  To be out on this course in this city with all these people and these big crowds and then seal yourself off into your own little world.   Not being able to communicate with people I amused myself with riling up the crowds and high fiving the little kids along the course.  I would run along the curb yelling “Who’s gonna give me some sugar?!”   After the first hour, at one of my walk breaks I swallowed an Endurolyte and ate the Espresso Love Gu I was carrying.  I had already carried that gel through 2-3 entire marathons without eating it and I figured its time had come.  My body felt fine.  I wasn’t paying attention to splits or pace.  It was just another Sunday long run with a few tens of thousands of friends.  Through these middle miles the course reminded me somewhat of the Chicago marathon as we passed through neighborhoods, each with its own character.  Except, unlike Chicago, on the NYC course there are some hills.  Nothing steep or horrible but some long gradual pulls nonetheless.  I wouldn’t call it a ‘hard course’, but it’s not pancake flat either.  The other interesting topographical elements were the bridges.  There are five bridges, including the one you start on.  When I’m not racing I don’t bother looking at the course map.  Part of it is I’m just not compulsive that way and part if it is the extra element of adventure this provides me as the course rolls itself out in front of me real-time.   The Queensboro Bridge was one of these adventurous surprises.  This comes right after the 15 mile mark and, including the approach and decent is over a ½ mile long.  This means you’ve got this 500-600 meter hill that just seems to keep going up and up.   The strangest thing was this was the first quiet place on the course.  We were on the lower deck, the inside of the bridge and the wind was blocked by the superstructure for the most part.  After all the screaming and noise and wind we were suddenly confronted with silence and the sounds of our own striving.  It was a bit eerie.  Not the silence per se, but the absence of noise in the heart of this race in the heart of this city.   This is where people were starting to show signs of tiring.  I had to side step some walkers and pay attention to the holes, lumps and buckles in the road that were common more or less across the course.  A not small group of runners congregated at the ‘overlook’ gaps in the bridge to take pictures.  I trudged on up the hill in the eerie quiet to the soft sounds of treads and breathing and the rustling of clothing broken occasionally by the wheel noise of traffic on the upper deck above our heads.   Coming down the long down-slope of the Queensboro Bridge I find myself runner just behind an Amazon.  This young woman is tall, muscular and blonde like something out of a cheerleading movie.  My old heart and mind swoons.  I lose my train of thought and stumble into a collision with one of my international friends.  I smile at him apologetically, shrug my shoulders in the direction of the Amazon and sheepishly say “Sorry, I was distracted.”  His broad grin tells me that some things are the same in any language.  A couple characters I keep passing due to my walk break rhythm is a pair of Irish guys in their Green national uniforms.  One of them has, I’m guessing his name, Cleary, on the back.  Knowing that they speak a related version of my native tongue I make a comment on one of my passes, “Tough day, huh fellahs?”  Mr. Cleary looks at me and rejoins without missing a beat in his best and lovely brogue, “Fucking Brilliant!”  You know what they say?  ‘If it wasn’t for whiskey and beer the Irish would rule the world.’ I believe that to be true, and a fine lot of mad, philosopher, poet kings they would make.  As we crossed Manhattan for the first time I was starting to get a little tired.  I ate another gel at two hours and another Endurolyte.  I wasn’t crashing or bonking or hitting the wall or any of that other poetic nonsense, I was just getting tire.  It had been a long week.  Someone said we’d be coming back this way and I quipped, “If we’ve got to come back, why don’t we just stay here?” As we cruised down the broad reaches of First Avenue I was trying to apply my drafting skills to stay out of the wind.  I’m very good at drafting.  You need to find someone about your height who is running a nice even pace and you snuggle up into their wind shadow.   Drafting works even better in a big race because you can sometimes find two or three runners in a group creating a nice big pocket.  In big races you can draft a ‘double-budder’ for miles and they won’t even know you’re there. You just have to not bump them or step on them.   But, running down First Avenue I couldn’t figure the wind out.  As you went by the cross streets it would start as a head wind then shift around and end up as a tail wind.  It was a constant swirl that made it hard to find a good pocket to run in.  The sun was out now.  It was after noon and warm.  I was wishing I had worn sunglasses.  Act seven – Saturday Saturday morning before the race Brian the PavementRunner has organized a tweet up on the steps of the Library in Midtown.  The idea was we’d all promote it, get a big group of people, take some pictures and head for some coffee, then drop by the ASICS Times Square Store. It was a good plan but we woke up to a dreary cold drizzle.  We went anyhow and had some fun with the people that did show up.  We took some pictures, had some coffee and made our way over to the Big ASICS store.   The ASICS store near Times Square is a showplace store.  It has an old New York Subway car in it that is really cool.  This is where we took a couple more pictures that ended up making the rounds.  @RunMikeRun from Twitter took one of all of us in the subway car with his GoPro on a pole rig and that shot ended up being picked up by Runner’s World.    Greg, Megan, Megan, Brian, Noelle and I all climbed up into the window display and took some great goofy shots with the manikins that made the rounds too.  We ended up having a nice lunch over near Rockefeller Center and then drifting off in different directions.  Some of these folks were understandably worried about having to run a marathon the next day.  I wasn’t.  My goals were simple. Don’t die.  Back at the hotel I used the afternoon to finish up the podcast and get some other stuff done.  Having no plans for the evening I wandered about Midtown, got some sundries and ended up getting a plate of pasta and a beer at TGI Fridays.  I picked up my Starbucks for the next morning and settled in.  I wasn’t sure I knew how to set my iPhone alarm for the time change so I called the hotel operator and asked for a 4:45 wake up call, which was really a 5:45 wakeup call…I guessed. I laid all my race kit out in ‘Empty’ runner format on the floor.  Tried to wipe the garbage off of my garbage bag and commenced to watch a little TV.  There was some really stupid zombie movie on that I started watching but reconsidered whether that was such a good idea the night before a race.  I fell asleep.  I slept fine, like a man with no secrets and many friends, and my eyes popped open at 4:30 (really 5:30) fifteen minutes before my wakeup call, like they usually do.   Act eight – the finish All the walking around the city, fighting the cold and wind all morning, and having run a marathon 7 days earlier started to wear on me as we crossed over into the Bronx by Mile 20.  I wasn’t bonking.  I was really tired.  I skipped the three hour gel and Endurolyte and started taking a minute walk every 5 minutes.   Looking at my watch and backing into the pace I was on a 3:40 to 3:50 finish schedule if I kept the fire stoked.  I was tired though and I only had the one goal, which could be accomplished with any finishing time.   Coming down the bridge into the Bronx there was a larger woman running a bit loosely in front of me.  There was also one of those giant orange traffic cones in the middle of the road.  I don’t know how she managed to do it, but she caught her toe on the cone and started to flail.   It was one of those slow motion moments for me.  She was in that state where she was off balance and wind-milling her arms for purchase on that razors edge between falling and not falling.  She was right in front of me.  I reached out and grabbed her as best I could until she regained her heading and rejoined the flow.  Coming back into Manhattan was a bit rough as I was super tired and not having much fun anymore.  I just wanted to get it done.  The race finished in Central Park but to get there you have to climb a long, long hill that just seems to go on forever.  I was passing the walking wounded and the walking dead but I was still on plan to attain my primary goal of cheating the grim reaper once more.  Once you get into the park it’s another mile-plus of rolling hills to the finish.  When you make that turn into the park it’s still a long way to the finish if you’re hurting but at that point you know you’ve got it.  Along that long climb up Fifth Avenue and through the Park the crowds become loud and roaring.  It’s a constant assault of praise and exhortation as the runners struggle through to the finish.   I crossed the line and had enough brain power left to stop my watch.  It said 4:00:03.  I turned on my IPhone to get a finish line photo and felt a tap on my shoulder.  It was Brian the @PavementRunner who had finished a couple steps behind me.  He had carried a GoPro and taken video of the race for ASICS.  Later I would learn that my actual time was 3:59:52.  That’s nice.  And, I didn’t die.  I was glad to see PavementRunner.  First because he’s a nice guy and a familiar face, and second because I was clueless as to what we were supposed to do next and where we were supposed to go after the finish.  I didn’t check a bag so getting one of those quilted race parkas was high on my priority list as the sun was starting to get low in the New York skyline.   Brian and I found the special, VIP exit that we were supposed to use and the volunteers were fantastic.  They were like hotel concierges telling us in great detail where we needed to go and how to get there. We found the parkas and the food and even the warming tent where we sat for a while to get some energy back for the walk to the hotel.   In another helping of irony, the woman sitting next to us in the warming tent was from the next town over from where I live.  Brian and I set out to find the hotel and joined the long stream of thousands of trudging warriors in blue parkas like Napoleon’s Grand Army retreating from Russia.  Brian seemed to think he knew where we were going so I followed his lead until I saw water in front of us and intoned that even with my limited geographical knowledge of the city I didn’t think there was a river between Central Park and Midtown.   We turned around and did some more walking.  My legs felt great.  I felt great.  This was an easy one that hadn’t left a mark on me other than the tiredness of doing it. We stopped to take some tourist pictures in front of Radio City and the Tonight Show banner.   The people passing us in the streets of the City were very nice to us.  They were friendly and congratulatory.  It was a nice, warm and welcoming vibe that I’ve got to give the natives credit for.  They like their race.  Brian asked me what I wanted to eat and I didn’t have to think about it.  God help me, and apologies to the planet, I wanted a big, juicy cheeseburger with bacon, fries and a beer.  Brian concurred.  After we washed up at the hotel that’s just what we did.   After Brian walked us three blocks in the wrong direction which was beginning to become one of our running gags of the weekend we settled into Bill’s Burgers and consummated our burgers and fries.  The waitress, seeing our medals, refused to let us pay for our beers.  I was starting to like these people.  On the walk back to the hotel I led Brian into St. Patrick’s Cathedral where a late mass was being held.  I crossed myself with holy water and genuflected to the altar and it somehow felt as if we had God’s blessing on this day.  I was grateful.  Act nine – the selfie that wasn’t a selfie Monday morning as I flew back to Boston for a full day of work the tweets and emails started to come in.  “Were you standing in the middle of the Verrazano Bridge wearing an orange parka taking pictures?”   “Yeah, I was.”  “You’re on the cover of the Wall Street Journal!” “No Kidding? Can you scan that and send it to me?”  And there I was in full freezing to death glory perched on the median taking pictures.  A final Seinfeld moment and another great Irony that this Boston boy was gracing the cover of their Newspaper.  The caption said “A runner takes a selfie on the Verrazano Bridge at the start of the NYC Marathon.”   It wasn’t a selfie, but I guess I don’t have a say in that.  Then it got picked up by CNN as one of their “Selfies of the Week” and somehow I’m in the same gallery as Madonna and Barack Obama.   Act ten – the end At the end of the day when I met all my new blogger friends for celebratory drinks at pub. (my kind of place).  Grace’s boyfriend said “So, I guess you won the editor’s challenge, then?”  Honestly, it was the first time the thought had entered my mind that there was any contest involving finish time, especially between me and these social media friends.  A bit jolly from the beer, my windburn subsiding into the cheery glow of my cheeks I turned to my new friends and said; “If there’s one thing that I’ve learned from all the marathons and all the years is that you have to celebrate every one.  You don’t know what’s’ coming next.  Celebrate today and now and every race because this could very well be as good as it gets.”  Skankin Pickle – Thick Ass Stout  

Interludes 1.2 - NYC Marathon (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/NYC.mp3] Link NYC.mp3   Act one – The Bridge Joe Strummer and the Mescaleros – All in a Day  Freezing and about half way across the Verrazano Narrows Bridge and the wind was blowing sideways at 20-30 mph with gusts up to 50 mph.  Physical shivers racked me in the Orange Staging Area on the island.  My giant trash bag cut the wind but did little to warm me.   I was thankful to have the giant trash bag but would have rather had a full size wool blanket or poncho like Clint Eastwood wore in the spaghetti westerns.  Or a down jacket.   The temperature was not that bad.  It was in the high 30's Fahrenheit, but the cutting wind dropped the perceived temperature to single digits.  I was feeling it.  We were ½ mile or so in, still on the upward slope of the bridge with a steady stream of runners.  I didn't want to get in the way of anyone trying to race, but I recognized this as THAT iconic photo that everyone takes from this race and had to find a way to get it.   I was not racing this race.  I had my iPhone with me to facilitate these sorts of moments. I felt compelled to fill the social media void with my fuzzy pictures of randomness to show my sponsors, the good people from ASICS America that, yeah, I do occasionally attempt some content of the typical race-blogger type.   I saw my chance and jumped up onto the 2-3 foot wide barrier that separates inbound and outbound traffic on the top deck of the bridge.  Safely out of the flow I pulled off one glove with my teeth and took a few shots of the horizon, the cityscape beyond the river and the bridge.  … There's a guy a few feet away on the median with me who has one of those giant cameras.  I don't give him much thought.  There are camera-people all over the place on this course.  One guy is lying on his belly shooting the runners' feet as they swarm across the bridge.  Who am I to get in the way of their art?   Then I notice this guy is moving closer to me and it's a bit creepy because when I glance his way he's focusing on me, so I just try to ignore him and get my shots.  Turns out he's the photographer for Rueters and he's giving me the iconic ‘Seinfeld moment' of the weekend.  In the picture he takes I'm holding up my cell phone, yellow glove dangling from my teeth.  Desperately clutching last year's orange parka, with the wind trying to blow it out of my hands.  I've got my gray ASICS beanie, a long sleeve ASICS plain red shirt (not anywhere thick enough for this wind assault on the bridge), ASICS Shorts, and my E33 race shoes with the green calf sleeves.  The caption will read; “A runner takes a selfie on the Verrezano Bridge at the start of the NYC Marathon”.  It wasn't a selfie, but who am I to argue with the media moguls of New York.   Ironically those were the last pictures I took during the race because I realized my phone was going dead and I might need the GPS to get back to the hotel later at the finish.  I powered it down.   I'm also wearing a scarf that I bought on the street corner in mid-town.  I would wear that scarf for the whole race.  Rakishly tied like the adornment of a WWI fighter pilot in an open canopy.  I fantasize about founding a whole line of racing scarves.  I will call this version “The Sopwith Camel”.  I can buy them on the corner for $5 and sell them to triathletes for $50 – (I'll just tell them it takes 6 seconds off their run times – triathletes will buy anything).  The last piece of clothing is an impromptu gator I've constructed by tearing the pompom off and gutting the Dunkin Donuts hat they gave us in the athletes' village.  Ingenuity bred by desperation.  I would have gladly gutted a Tauntaun from the ice planet Hoth with a light saber and crawled into its bowels for the body heat if that was an option.   I'm also holding a plastic shopping bag.  In that bag is 3 Hammer gels and an empty Gatorade bottle.  I held on to the Gatorade bottle thinking that I might need to refill it on the bridge given that I'd just finished drinking the contents.  If I have to relieve myself I want to be tidy about it.   Every time anyone has ever talked about the NYC marathon to me, somehow the conversation always ends up at “If you're on the lower deck of the bridge you get peed on by the guys on the upper deck.”  In fact there are signs along the start that threaten disqualification for anyone caught doing so.  But on this day I don't see a single guy attempting the feat.  It would take a brave and talented man to relieve himself in this cross wind and temperature.  The orange parka is from last year's race.  I have upgraded from my plastic trash bag.  The trash bag was good, but this is warmer, and I need to get my core temp back up to normal. Ironically when I got my trash bag out I realized that it was slightly used.  At one point I think it had actual garbage in it.  I just grabbed it from my car.  When I laid out the trash bag the night before I realized it wasn't ‘fresh out of the box' but, it is what it is, and I wiped it down with hotel face towels.  I used the bib safety pins to carefully scribe perforations for the head hole and the arm holes, like in old computer paper or junk mail, so I could easily push the patches out in the morning without having to chew out a gash with my teeth.   When you exit the holding area from the staging area into the starting line on the bridge they have big boxes to donate your throw away clothes to the homeless.  I knew my core temperature was low from the bone rattling shaking and shivering and I looked for an opportunity to better my sartorial situation.   I thought a nice hooded sweatshirt, or knit pullover would be the perfect upgrade to run the first couple miles in until my core temp came back up.  At the homeless boxes I tore off my plastic bag and grabbed that thick, quilted, finisher's poncho from the 2013 race.  They don't have arm holes but they are giant and you can wrap them around you like your grandmother's cardigan.  I made a joke that I hoped the guy who tossed it didn't have Ebola or bed bugs.   I had a politically incorrect but amusing mental picture that they should bus the homeless out to the start and have them set up on the bridge so people could pick the homeless person they wanted to give their old sweatshirt to.  It would be a nice way to mainstream the disadvantaged of the city.  They could hand out cups of fortified wine, like Thunderbird or Mogan David to warm the aspirants at the start.  In the starting coral I had a couple guys from Indiana take my photo.  America the beautiful played and I reluctantly took off my hat.  They played New York, New York, which was awesome, and then, without further fanfare, we bent our thousands of feet into the wind of the narrows.  Plastic bags and clothing of all sort blew sideways through the crowd and wrapped around people like suicidal jelly fish.   We were off. Frank Sinatra – New York, New York Act two – The elites and the bloggerati  I walked into the lobby groggy from my flight and a bit lost in time and space.  I had been battling the cold that tore through North America the previous week and trying to get enough sleep to beat it back.  I was coming off a short week and had run the Marine Corps Marathon 5 days earlier.   ASICS had asked me to fly Thursday night to be there in time for the Friday morning warm up run.  I was taking a rare day off on Friday to accommodate.  They flew me down on the short hop shuttle into Kennedy from Boston and had a limo waiting to take me to the hotel.  I definitely felt like a poser, but did my best to roll with it.  When confronted by these situations where you feel the imposter syndrome creeping into the back of your lizard brain I've found it best to have a sense of humor.  Smile and enjoy yourself.  Try not to talk too much and try to inquire and understand the new people you meet.  ASICS was putting me up at The New York Palace Hotel, a five-star joint on Madison Ave in midtown across the street from St. Patrick's Cathedral.  It was a beautiful hotel with spacious rooms – definitely not the Spartan accommodation of a journeyman marathoner.  The travel part didn't bother me.  I spend most of my time in hotels and airplanes.  I'm a hearty and hale adventurer.  But, I'd be lying if I didn't feel a bit different, a bit fish out of water to be part of an industry sponsored junket of sorts.  Not icky per se, but more like the guy without a cool costume at a costume party.  … In the Lobby Noelle, our ASICS Liaison, was chatting with a couple guys. She noticed me lurking about in my head to toe ASCIS gear and introduced herself.  I could have sworn one of the guys was Ryan Hall but I'm such a meathead with the social graces I didn't want to make a faux pas.  Eventually Noelle introduced me them and the young blond guy leans in, shakes my hand and says, ‘Hi, I'm Ryan.'  The other guy introduced himself as Andy. I would soon learn this was Andy Potts the Ironman Champ.  It cracked me up that Ryan had the humility to assume I didn't know who he was.  Moving to the bar with Noelle we ordered drinks and waited for the other out-of-towners.  … “Mini-Marathoners” – that's what they called them.  They were 5 inch tall statuettes of us.  They had taken photos of us and rendered them, with the latest computer aided design, into mini 3D renditions of us in full stride.  Noelle passed them out while we – the ASCICS Blogger team - were having drinks.  They were a big hit.  I met two of the other bloggers, Megan ‘Irun4Wine' from Florida and Brian ‘PavementRunner' from the Bay Area.  Brian's mini marathoner had a hilarious beer belly, which Brian does not possess in real life.  Megan's mini marathoner had brilliant red hair, which she does not possess in real life.   Megan Wood (Copello) - @Irun4Wine www.irunforwine.net Megan Lee - @RunLikeAGrl - www.runlikeagrl.com Brian Kelly - @PavementRunner – www.pavementrunner.com Gregg Bard – NYCGregg – www.NYCSweat.com My mini marathoner was excellent.  They gave me back a full head of hair, made me skinny, took at least 10 years off me and made me look vaguely like Will Wheaton.  I'll take it.  Of course the jokes flowed in.  Does it have kung fu grip?  Is it a bobble head? Yeah, you know you've made it when they are making action figures of you… … New York City is a funny, kinetic and desperate place.  I walked the streets of midtown doing some people watching.  Beat down, bowlegged men in suits trucking down the sidewalk.  The street vendors.  The tourists, always looking up in awe.  The many languages and all the smokers!  It was like being in Paris in 1970 with all the cigarette smoke being exhaled into my personal space.   I circled the hotel, over to Park Ave and 1st and 48th and 54th, getting the lay of the land, taking mental notes of restaurants and stores and milestones.  The Helmsley, Grand Central, the ebb and flow and surge of pedestrians.   I passed a fruit vendor and decided to take the plunge.  I was quite proud of myself having procured some bananas and plums and pears.  It was later that I discovered the vendor had put the fruit stickers over the moldy spots.  Ahh…New York, a kinetic and desperate place.  … Friday morning dawned gray but I was up before the sun.  I went to the Starbucks next door and treated myself to a coffee and oatmeal, not knowing what the day might have in store nutritionally.  We had a rendezvous with the cars to shuttle us over to the park for our ‘warm up run' event.  Noelle was the leader like a tour guide with her charges in tow we all boarded limos for the ride over and gathered in a restaurant for coffee and sundries.   Among the assembled crowd was a throng of actual journalists from places like Rodale and USAToday.  Nice, literate and sporty journalists, guests of ASICS all assembling for coffee and bagels and selfies with the elites.  Coach Kastor was there holding court and he was in charge of the morning exercise.  Andy Potts was there as was Ryan and some other elite athletes from the ASICS stable.  My new friend Grace ‘LeanGirlsClub' was there and I gave her a big hug.  As was the other Megan, ‘RunLikeAGirl' and Greg, ‘NYCSweat'.  The blogger team was complete.    And then we went for a run. Up until this point it was just super surreal for me.  All this attention for a journeyman marathoner of little account.  I won't lie.  It felt a little icky.  I love running.  I love talking about, writing about and rolling around in the smell of running.  But, it's my hobby, not my job.  All these industry folks and media people subconsciously gave me the heebee-jeebees and I consciously determined to smile and be humble and ask people about themselves.   Coach Kastor led us around the park and out to the finish line.   This is where it all got normal for me again.  As soon as I felt the kinetic relief of feet hitting pavement my whole world resolved back to that happy place.  The veil dropped and I was out for a run with some new friends.   We were all taking pictures and chatting as we jogged around the park.  I told Coach Kastor how perfect his form was.  I chatted with Ryan and Andy and Coach about races and shoes and injuries and all those things that we default to like old men in a café over coffee.   This is the human and democratic sinew of our sport.  It is the most human of endeavors.  To run .  We paused for team pictures.  I look lean and happy in my short shorts.  Noelle told me that the only other person she knew who wore short shorts was Ryan.  That's good enough for me!  Back in the restaurant for coffee and schmoozing.  I had a chance to chat with Andy Potts about his Kona race.  I asked what I thought was an interesting and erudite question about how he resolves the challenge of dropping into a flow state during the grueling endurance intensity of an ironman with having to stay aware of the immediate tactics of the race?  Up until this point it had been all small talk and banter but when we started talking about racing his inner competitor came out.  He got serious and intense.  I saw the character of the Ironman champion emerge from the shadows.  He told me about how when someone makes a move, “You don't let them go, they take it, and it's up to you to decide whether you're going to let them take it.”  I chatted with Ryan Hall too.  It was just small talk.  With the intent of small talk I asked him what he had coming up next.  He got a bit dark, dropping the California persona.  I realized that I unintentionally had asked a question that he got asked often with different intent by reporters.  A question they asked that really was “When are you going to live up to the expectations that the world has burdened you with.”  Here's a man that can crank out 26.2 sub-5 minute miles.  He's got nothing to prove to me.  I just wanted to talk about running and racing and geek out about the sport we love.  There were some speeches as the elites all gave us their tips on running our marathons.  At some point Deena Kastor came in and she gave us a talk as well.  She filled a plate at the buffet and sat at a table to pick at it.  I saw that the other bloggers were sort of hovering behind her chair so I took the initiative and asked Noelle to ask her to chat with us a bit.  Deena was a sweetheart and immediately acquiesced.  She told a story about the Philadelphia ½ marathon that I had read somewhere before.  She told Megan that she loved the “Irun4Wine” blog name because she ran for wine too!  … The Clash – City of the Dead Act three – the first half There is a strange dynamic between New York City and Boston.  It's a bit of a love-hate relationship.  Like sisters that were born too close together and forced to share the same room.  The typical exchange I had while in the city follows:  New Yorker: “So…Where are you from?”  Me: “Boston” Them: “I'm sorry” Me: “That's quite alright.”  Them: “You know what I like about Boston?”  Me: “No, What?”  Them: “The ride to the airport when I know I'm getting the hell out of there!”  You think I'm joking.  I had this exact conversation with more than one person.  They weren't being mean. In the zeitgeist of the New Yorker anyone living anywhere else is only doing so until they can figure out how to move to the Big Apple.  I won't bother telling them it isn't so.  They wouldn't hear me anyhow.  Another conversation I had was this one: “How many times have you run the New York City Marathon?”  “This is my first.”  Why haven't you run it before?”  “Because it's a giant pain in the ass.  It's expensive, hard to get into and hard to get to.” “Well, you must be excited about running the best marathon in the world!?”  “Yes, I've run it 16 times, but I hear this one is pretty good too…”  … After we got off the windy chaos of the bridge and into the protecting streets of Brooklyn it warmed right up.  We were moving.  Everyone was happy, happy, happy with the early race excitement of finally being out there after much anticipation and wait.  I tossed my sundry items of extra clothing away as we exited the bridge, taking care to place them downwind and out of the way.  The first few miles as athletes discarded clothing you had to watch your step.  The wind was swirling items around.  Bags and shirts and blankets were doing mad dances in the street.   The sun was peeking through and the building blocked the wind intermittently, changing it from a sideways bluster to an occasional vortex as you crossed side street gaps.  They had removed much of the tenting and the mile markers due to the wind.  I heard they also had to change the wheelchair start at the last minute as well to get them off the bridge.  As is always the case in the first few miles of a marathon I was running easy and in my element.  The pack was thick, but not as thick as you'd expect with a record 56,000 plus participants.  You could find a line and run free without side-stepping or pulling into the gutters.   The crowds were consistent and vigorous, lining the course.  I was my usual chatty self and talked to a couple people with Boston Marathon shirts on.  I had forgotten to bring my Garmin so I had no idea on pace or hear rate.  I just ran.  You should try that sometime.  It's quite liberating.  At my age the heart rate data just scares me anyhow.   Without the mile marks I had to ask runners where we were and back into the pace.  My plan was a bit muddy and half-hearted.  I figured I could run 5 minutes and walk one minute and that would be a nice easy 4-hour-ish marathon.  Having run Marine Corps seven days previously I knew I wasn't in a position to jump on this race with any enthusiasm.  With the combination of no mile marks and feeling fine I forgot my plan to take walk breaks and just ran.   I stuffed three gels down the back of my glove and carried the sleeping phone in the other hand.  I had a baggie of Endurolytes in the shorts pocket.  I had my room key in an interesting key-card size back pocket I had discovered in these ASCIS shorts, (that I was wearing for the first time).   I had to add the extra security of a bib-pin to hold this mystery pocket closed because it had no zipper.  Thank heavens I had ignored my impish impulse to wear the short shorts.  The extra 4 inches of tech fabric might have kept me out of a hospital trip for hypothermia.  I kept the scarf.  … Whereas I had no need to pee off the bridge I did start assessing the porta-john distribution patterns with some interest.  They seemed to show up every few K.  The first few had long lines.  I saw an opportunity around 10K and took care of my Gatorade recycling problem without a wait.   This first stretch through Brooklyn was wonderful.  Everyone on the course was happy to be running.  The folks in the crowd were abundant and enthusiastic.   There were several road-side bands, mostly playing classic-rock genre music, which I thought was great, but it reminded me of how old I'm getting that 80% of the people in the race had no idea what I meant by statements like “This was from their Fillmore East Live album!”  I would rather have a less-than-fully talented live rock band than someone blaring the Rocky theme song out a window.  I pulled up beside a young woman with a giant smile on her face.   Me, smiling and pulling up alongside; “Hi, how you doing?” Her, gushing; “This is Great!, Isn't this Great!?” “Yeah, it's something.  Where are you from?”  “Oh, I live here.  Isn't this Great?”  “Sure, why is this so great?”  “The People! They're just great!”  “What do you mean? They're acting nice for a change?” Her, scowling, and turning to look at me. “Where are you from?”  “Boston!”  “Oh, I'm sorry.” “Have you run this before?” “No it's my first time.”  “Do you have some sort of time goal?”  “No, I'm just enjoying myself.”  “Well, I would recommend saving some of this enthusiasm for the last 10k, you may need it.”  I had three goals for this race My A goal was don't die, my B goal was don't die and my C goal was don't die.  I'm proud to say I met all my goals.  Additional bonuses were that I squeaked under 4 hours and had a blast.   Act four – the Village “My doctor told me I'd never run again.” Was one of the interesting snippets from conversations I had while waiting in the cold.   The New York City Marathon, like many big city races has a substantially large block of waiting.  For those who are not sponsored athletes it start at 3 or 4 in the morning getting to and waiting on the ferry to Staten Island.  For me it meant a leisurely walk, once more led by our ASICS tour director Noelle down to the Sheraton to board the chartered busses that would drive us to the start.  Early marathon start time tip:  Go to Starbucks the night before and order a nice high-quality coffee.  This way when you wake up in your hotel room you have coffee ready for your breakfast no muss, no fuss. OK, it's cold, but it's better than messing with the hotel coffee maker for some weak-ass crap that won't get your pipes moving.  We had to get up early, but the ‘Fall back' time change mitigated that and it wasn't a hassle at all.  It was still a long, stop and go ride out to Staten Island.  As we sat on the bridge in traffic the bus rocked from side to side in the wind.   I had been being a proper dick for the last couple days making fun of the other runners who were super-concerned about the cold weather forecast.   “40 degrees? Are you kidding? Up where I'm from that's shorts weather!” Turns out the joke was on me.  When we offloaded and made our way to the staging areas the wind gusts tore through me.  My thin tech-shirt, shorts and snarky Boston attitude were no match for the wind-chill.   By the time we had taken some more group photos before breaking up for our respective staging areas my teeth were chattering.  It wasn't that cold, but it was overcast and the wind was ripping through us.  I got into my slightly used giant trash bag, to find my staging area, but by that point it was too late and I chilled to my core, and a couple millimeters of black plastic wasn't going to help.  The starting area of the New York City Marathon is the most giant, complex operation I've ever seen at a race.  First the buses disgorge you into a triage area where a gaggle of friendly NYC police officers filters you through metal detectors and pat downs.  Then you disperse off into the color coded ‘villages'. Once in the village you watch the giant screen for your start wave to be called.  When your wave is called you make your way to one of several coded exits.  When the wave in front of you moves to the start line, you progress through your exit to the holding pen.  Then you get released to the starting area on the bridge for your start wave.   All of this is coded onto your bib.  For example I was Orange, B3.  This meant I went to the Orange village and moved to exit B when my wave, wave 3, was called.  In reality what it meant was me wandering around showing my bib and asking people where I should be.   I didn't check a bag, so I didn't have to deal with the bag check at the start or the bag retrieval at the end.  Which meant a couple lines I didn't have to stand in, but also the risk of hypothermia at the start and at the finish if I got the clothing thing wrong.  I didn't die, but I sure would have loved to have had a throw-away sweat shirt! As I made my way through this hyper-organized, on a grand scale machine I thought about What 56,000 people all in one place looks and sounds and feels like.  This is the size of one of Caesar's armies, with which was conquered Gaul and Britania.  Imagine all these people carrying swords and running at another similar, bristling force?  The scale of it is moving and thought provoking.   In the Orange village I found my free Dunkin Donuts hat and got some coffee.  I heard my name called and got to spend some time with a couple of RunRunLive friends, Krista Carl, shivering on a piece of grass with them, taking selfies and waiting for our waves to be called.  One thing I have to give the race organization credit for is access to porta-johns.  I think these folks had procured every porta-john in the free world.  They were in the village and more importantly in the various queuing areas at the exits and start.  There's no way you could have that many people waiting around for that long without access.  No one was denied their personal respite.   Dust Rhinos – New York Girls Act five – the Expo After the warm up run with the rest of the team and the elites I was riding the elevator back up to the room.  I was chatting with Jason Saltmarsh from Saltmarshrunning.com and another young woman got in the elevator.  We small talked up a couple floors Jason got off leaving just the young woman and me.  I asked her “So what do you do for ASICS?”  She looked a bit befuddled and responded, “I'm Sarah Hall…”   It was a bit awkward for both of us but I smiled my way through it, saying, “Oh, I just ran with your husband…”  After geeking out with the elites I was all fired up and feeling very grateful for having been given the opportunity and invitation.  When I got back to the room I sat down recorded a YouTube video to publicly thank ASICS and muse on the unifying force that running and our community is. Had to get that off my chest.  Apparently the fact that I was taking the day off didn't register with anyone at work because the emails and phones calls were dogging me all day too.  Isn't that one of the truisms of life?  Nothing going on all week and then when you take a day off all hell breaks loose?  I beat back some emails and started putting together some material for a podcast.  I had nothing else to do and it was still early in the day on Friday so I figured I'd go down to the expo and pick up my number, and beat the rush.  I was still smarting from the previous week when I had wasted 3 hours standing in line on Saturday trying to pick up my Marine Corps bib.  Cell phone to ear I set off to find the Javits Center and the Expo.  Outside the hotel the well-dressed bellmen ushered me into a waiting cab for the quick ride.  The cabby, as is usual, was from some non-English speaking part of the African subcontinent but was able to make it clear to me that the Javits Center wasn't a good enough fare for him and tossed me out of the cab at the end of the block.   Ahhh New York, funny, kinetic and desperate place.  And they wonder why Uber is so popular… Being a marathoner, with time heavy on his hands, and nothing better to do I decided to hoof it the 2 miles or so over to the Expo.  Along the way I could get some work done, take some pictures and really just relax and enjoy the day.  As I drew nearer I picked up a few other strays from various parts of the world all questing in the same direction.   The triage at the expo wasn't bad and I got through to pick up my bib and shirt fairly quickly, but I may have accidentally cut the line.  The ASICS store in the Expo with the race specific gear was GIANT.  I would have bought a hat but I already had so much gear form ASICS and I didn't feel like fighting the line that snaked all around the store.   Wandering around with glazed over look I felt a tap on my shoulder.  “Are you Chris from RunRunLive?”  It was Brandon Wood, not the Brandon Wood the opera singer ironman, but another Brandon Wood @IrunAlaska who was in from said northern territory for the race.  We had a nice chat.   Later in the day I had another one of those Seinfeld moments when I cracked open the race magazine that they were handing out and saw Brandon's mug staring out at me as one of the featured runners.  I sent him a tweet and it turns out nobody told him about it and he was thrilled to get his 15 minutes.   I wandered around and noted Ryan and Sarah signing autographs, but didn't stand in that line either.  I'm not much for lines.  The Kenyans were there on display as well including Wilson Kipsang the eventual winner and Geoffrey Mutai, last year's winner.  I went by the Garmin booth and tried to make them talk me into buying a new watch but they couldn't close. I got bored and wandered off to find the buses back to midtown.  Apparently these buses were running from Grand Central and back to the Javits but it was a bit of a madhouse.  It was easier to take the bus back than to locate the right bus in traffic on the streets outside Grand Central.  Back at the hotel I beat back the tide of emails and I met Megan @Irun4Wine and her newly minted hubby for a few drinks, grabbed some Chipolte for Dinner and went back to the room to write and work on the podcast.  Reel Big Fish - Beer Act Six – the race Even though there were 56,000 runners in this race I never felt crowded or restricted.  As we rolled through Harlem with its gospel choirs and on into Queens the roads were wide and free flowing.  There were a couple times where the roads pinched in for some reason but I never felt like I was having to side step or trip.  The pack was dense, but you could get through it.  As we got into the middle miles I started to work in some one minute walk breaks every ten minutes or so whenever convenient water stops appeared.  With this cadence I would pass and repass the same people several times.  There were a bunch of people with orange shirts that said “Imagine a world without Cancer” and I had that thought running through my head, thinking about my Dad and Coach and all the other people I know that end up on the losing end of this disease.  Another stand out attribute of this race versus any other is the number of international participants.  I must have missed the memo but apparently you were supposed to run in the standard uniform of your country.  In my wave there were Switzerland, Sweden, Denmark, France, Brazil, Germany, Spain, Portugal, Australia, South Africa, and tens of other uniforms with flags that I couldn't decipher.  It was almost like the Olympics in a way because all the French wore the same uniform and all the Swiss wore the same red uniform and all the Aussies wore the same green uniform.  It made it easy for me to know whether an ‘Allee Allee' or Aussie Aussie Aussie! Was appropriate.   It also made it hard for me because no one was responding to the constant stream of humorous comments that stream from me during a marathon.  I's say something funny or ask a question only to be rejoined with a blank stare and a shrug.  Compounding this was the high percentage of ‘double-budders' who had an ear-bud on both ears and were unaware and unresponsive to the other 56,000 runners.  Seems a bit of a waste to me.  To be out on this course in this city with all these people and these big crowds and then seal yourself off into your own little world.   Not being able to communicate with people I amused myself with riling up the crowds and high fiving the little kids along the course.  I would run along the curb yelling “Who's gonna give me some sugar?!”   After the first hour, at one of my walk breaks I swallowed an Endurolyte and ate the Espresso Love Gu I was carrying.  I had already carried that gel through 2-3 entire marathons without eating it and I figured its time had come.  My body felt fine.  I wasn't paying attention to splits or pace.  It was just another Sunday long run with a few tens of thousands of friends.  Through these middle miles the course reminded me somewhat of the Chicago marathon as we passed through neighborhoods, each with its own character.  Except, unlike Chicago, on the NYC course there are some hills.  Nothing steep or horrible but some long gradual pulls nonetheless.  I wouldn't call it a ‘hard course', but it's not pancake flat either.  The other interesting topographical elements were the bridges.  There are five bridges, including the one you start on.  When I'm not racing I don't bother looking at the course map.  Part of it is I'm just not compulsive that way and part if it is the extra element of adventure this provides me as the course rolls itself out in front of me real-time.   The Queensboro Bridge was one of these adventurous surprises.  This comes right after the 15 mile mark and, including the approach and decent is over a ½ mile long.  This means you've got this 500-600 meter hill that just seems to keep going up and up.   The strangest thing was this was the first quiet place on the course.  We were on the lower deck, the inside of the bridge and the wind was blocked by the superstructure for the most part.  After all the screaming and noise and wind we were suddenly confronted with silence and the sounds of our own striving.  It was a bit eerie.  Not the silence per se, but the absence of noise in the heart of this race in the heart of this city.   This is where people were starting to show signs of tiring.  I had to side step some walkers and pay attention to the holes, lumps and buckles in the road that were common more or less across the course.  A not small group of runners congregated at the ‘overlook' gaps in the bridge to take pictures.  I trudged on up the hill in the eerie quiet to the soft sounds of treads and breathing and the rustling of clothing broken occasionally by the wheel noise of traffic on the upper deck above our heads.   Coming down the long down-slope of the Queensboro Bridge I find myself runner just behind an Amazon.  This young woman is tall, muscular and blonde like something out of a cheerleading movie.  My old heart and mind swoons.  I lose my train of thought and stumble into a collision with one of my international friends.  I smile at him apologetically, shrug my shoulders in the direction of the Amazon and sheepishly say “Sorry, I was distracted.”  His broad grin tells me that some things are the same in any language.  A couple characters I keep passing due to my walk break rhythm is a pair of Irish guys in their Green national uniforms.  One of them has, I'm guessing his name, Cleary, on the back.  Knowing that they speak a related version of my native tongue I make a comment on one of my passes, “Tough day, huh fellahs?”  Mr. Cleary looks at me and rejoins without missing a beat in his best and lovely brogue, “Fucking Brilliant!”  You know what they say?  ‘If it wasn't for whiskey and beer the Irish would rule the world.' I believe that to be true, and a fine lot of mad, philosopher, poet kings they would make.  As we crossed Manhattan for the first time I was starting to get a little tired.  I ate another gel at two hours and another Endurolyte.  I wasn't crashing or bonking or hitting the wall or any of that other poetic nonsense, I was just getting tire.  It had been a long week.  Someone said we'd be coming back this way and I quipped, “If we've got to come back, why don't we just stay here?” As we cruised down the broad reaches of First Avenue I was trying to apply my drafting skills to stay out of the wind.  I'm very good at drafting.  You need to find someone about your height who is running a nice even pace and you snuggle up into their wind shadow.   Drafting works even better in a big race because you can sometimes find two or three runners in a group creating a nice big pocket.  In big races you can draft a ‘double-budder' for miles and they won't even know you're there. You just have to not bump them or step on them.   But, running down First Avenue I couldn't figure the wind out.  As you went by the cross streets it would start as a head wind then shift around and end up as a tail wind.  It was a constant swirl that made it hard to find a good pocket to run in.  The sun was out now.  It was after noon and warm.  I was wishing I had worn sunglasses.  Act seven – Saturday Saturday morning before the race Brian the PavementRunner has organized a tweet up on the steps of the Library in Midtown.  The idea was we'd all promote it, get a big group of people, take some pictures and head for some coffee, then drop by the ASICS Times Square Store. It was a good plan but we woke up to a dreary cold drizzle.  We went anyhow and had some fun with the people that did show up.  We took some pictures, had some coffee and made our way over to the Big ASICS store.   The ASICS store near Times Square is a showplace store.  It has an old New York Subway car in it that is really cool.  This is where we took a couple more pictures that ended up making the rounds.  @RunMikeRun from Twitter took one of all of us in the subway car with his GoPro on a pole rig and that shot ended up being picked up by Runner's World.    Greg, Megan, Megan, Brian, Noelle and I all climbed up into the window display and took some great goofy shots with the manikins that made the rounds too.  We ended up having a nice lunch over near Rockefeller Center and then drifting off in different directions.  Some of these folks were understandably worried about having to run a marathon the next day.  I wasn't.  My goals were simple. Don't die.  Back at the hotel I used the afternoon to finish up the podcast and get some other stuff done.  Having no plans for the evening I wandered about Midtown, got some sundries and ended up getting a plate of pasta and a beer at TGI Fridays.  I picked up my Starbucks for the next morning and settled in.  I wasn't sure I knew how to set my iPhone alarm for the time change so I called the hotel operator and asked for a 4:45 wake up call, which was really a 5:45 wakeup call…I guessed. I laid all my race kit out in ‘Empty' runner format on the floor.  Tried to wipe the garbage off of my garbage bag and commenced to watch a little TV.  There was some really stupid zombie movie on that I started watching but reconsidered whether that was such a good idea the night before a race.  I fell asleep.  I slept fine, like a man with no secrets and many friends, and my eyes popped open at 4:30 (really 5:30) fifteen minutes before my wakeup call, like they usually do.   Act eight – the finish All the walking around the city, fighting the cold and wind all morning, and having run a marathon 7 days earlier started to wear on me as we crossed over into the Bronx by Mile 20.  I wasn't bonking.  I was really tired.  I skipped the three hour gel and Endurolyte and started taking a minute walk every 5 minutes.   Looking at my watch and backing into the pace I was on a 3:40 to 3:50 finish schedule if I kept the fire stoked.  I was tired though and I only had the one goal, which could be accomplished with any finishing time.   Coming down the bridge into the Bronx there was a larger woman running a bit loosely in front of me.  There was also one of those giant orange traffic cones in the middle of the road.  I don't know how she managed to do it, but she caught her toe on the cone and started to flail.   It was one of those slow motion moments for me.  She was in that state where she was off balance and wind-milling her arms for purchase on that razors edge between falling and not falling.  She was right in front of me.  I reached out and grabbed her as best I could until she regained her heading and rejoined the flow.  Coming back into Manhattan was a bit rough as I was super tired and not having much fun anymore.  I just wanted to get it done.  The race finished in Central Park but to get there you have to climb a long, long hill that just seems to go on forever.  I was passing the walking wounded and the walking dead but I was still on plan to attain my primary goal of cheating the grim reaper once more.  Once you get into the park it's another mile-plus of rolling hills to the finish.  When you make that turn into the park it's still a long way to the finish if you're hurting but at that point you know you've got it.  Along that long climb up Fifth Avenue and through the Park the crowds become loud and roaring.  It's a constant assault of praise and exhortation as the runners struggle through to the finish.   I crossed the line and had enough brain power left to stop my watch.  It said 4:00:03.  I turned on my IPhone to get a finish line photo and felt a tap on my shoulder.  It was Brian the @PavementRunner who had finished a couple steps behind me.  He had carried a GoPro and taken video of the race for ASICS.  Later I would learn that my actual time was 3:59:52.  That's nice.  And, I didn't die.  I was glad to see PavementRunner.  First because he's a nice guy and a familiar face, and second because I was clueless as to what we were supposed to do next and where we were supposed to go after the finish.  I didn't check a bag so getting one of those quilted race parkas was high on my priority list as the sun was starting to get low in the New York skyline.   Brian and I found the special, VIP exit that we were supposed to use and the volunteers were fantastic.  They were like hotel concierges telling us in great detail where we needed to go and how to get there. We found the parkas and the food and even the warming tent where we sat for a while to get some energy back for the walk to the hotel.   In another helping of irony, the woman sitting next to us in the warming tent was from the next town over from where I live.  Brian and I set out to find the hotel and joined the long stream of thousands of trudging warriors in blue parkas like Napoleon's Grand Army retreating from Russia.  Brian seemed to think he knew where we were going so I followed his lead until I saw water in front of us and intoned that even with my limited geographical knowledge of the city I didn't think there was a river between Central Park and Midtown.   We turned around and did some more walking.  My legs felt great.  I felt great.  This was an easy one that hadn't left a mark on me other than the tiredness of doing it. We stopped to take some tourist pictures in front of Radio City and the Tonight Show banner.   The people passing us in the streets of the City were very nice to us.  They were friendly and congratulatory.  It was a nice, warm and welcoming vibe that I've got to give the natives credit for.  They like their race.  Brian asked me what I wanted to eat and I didn't have to think about it.  God help me, and apologies to the planet, I wanted a big, juicy cheeseburger with bacon, fries and a beer.  Brian concurred.  After we washed up at the hotel that's just what we did.   After Brian walked us three blocks in the wrong direction which was beginning to become one of our running gags of the weekend we settled into Bill's Burgers and consummated our burgers and fries.  The waitress, seeing our medals, refused to let us pay for our beers.  I was starting to like these people.  On the walk back to the hotel I led Brian into St. Patrick's Cathedral where a late mass was being held.  I crossed myself with holy water and genuflected to the altar and it somehow felt as if we had God's blessing on this day.  I was grateful.  Act nine – the selfie that wasn't a selfie Monday morning as I flew back to Boston for a full day of work the tweets and emails started to come in.  “Were you standing in the middle of the Verrazano Bridge wearing an orange parka taking pictures?”   “Yeah, I was.”  “You're on the cover of the Wall Street Journal!” “No Kidding? Can you scan that and send it to me?”  And there I was in full freezing to death glory perched on the median taking pictures.  A final Seinfeld moment and another great Irony that this Boston boy was gracing the cover of their Newspaper.  The caption said “A runner takes a selfie on the Verrazano Bridge at the start of the NYC Marathon.”   It wasn't a selfie, but I guess I don't have a say in that.  Then it got picked up by CNN as one of their “Selfies of the Week” and somehow I'm in the same gallery as Madonna and Barack Obama.   Act ten – the end At the end of the day when I met all my new blogger friends for celebratory drinks at pub. (my kind of place).  Grace's boyfriend said “So, I guess you won the editor's challenge, then?”  Honestly, it was the first time the thought had entered my mind that there was any contest involving finish time, especially between me and these social media friends.  A bit jolly from the beer, my windburn subsiding into the cheery glow of my cheeks I turned to my new friends and said; “If there's one thing that I've learned from all the marathons and all the years is that you have to celebrate every one.  You don't know what's' coming next.  Celebrate today and now and every race because this could very well be as good as it gets.”  Skankin Pickle – Thick Ass Stout  

Show Notes: THE PROS Macca as we know is not racing due to glandular fever. MG and Macca sit down and talk all things Kona – who are their picks? How will the race pan out at the big dance? Both agree Pete Jacobs is looking in great form having decimated the field in Sunshine Coast 70.3 including swimming with and over Clayton Fettell. A lot will depend on the bike. The benefit of riding in the front pack on the bike has been calculated by Aaron Hersh as 4.30mins Can the 2.40 marathon be beaten – maybe Pete Jacobs or Crowie both capable. The guys talked about how Pete Jacobs will cope in a less than perfect race and will Crowie miss his old nemesis, Macca? THE GIRLS Excited – two years since Chrissie Wellington retired. Leanda Cave won last year and is everything CW was. Now it's time to stand up to win. Rachel Joyce – hard to beat – hasn't raced a lot this year Caroline Steffen – amazing form – fell apart last year scared to win Yvonne Van Vlerken – also up there for third Mirinda Carfrae – for third The talk on the island is always about the weather and of course it will be hot and windy! Prepare for the worst ride 808's. MG and Macca discuss how so many people are out training in the heat – it's in the bank, don't bother. Macca will be attending the TGINR party hosted by Bob Babbitt. MG – talked about the race management at Kona – no support provided for the pro's – or not enough. What difference would it make? The sport hasn't evolved enough. Rules need to progress. HOW SHOULD THE AGE GROUPER APPROACH THE RACE? Heart rate can be deceiving due to the heat. You need a plan particularly a marathon plan. Run lower tyre pressure. Get it into your head – it's going to be uncomfortable. EMBRACE THE SUCK Drink water not the Gatorade on the course – salt tabs for electrolytes. Gatorade makes you thirsty. 1L per hour. Be flexible in your nutrition during the race. Roll with the punches during the run. Great book – Waterlogged by Tim Noakes   MG and Macca talked about Thanyapura in Thailand and what a great training facility especially for Kona prep. QUESTION TIME • When will Challenge run a World Championship? • St George Bank Series - how to run it – build a festival and they will come • How to keep weight on during training? • One piece of advice for your A race? Interesting fact – 1 in 5 do not qualify for Kona – such as celebrities… Twitter tags: @petejjacobs, @timdeboom, @CrowieAlexander, @claytonfettell, @Andy_Potts, @raelertbrothers, @BinkMarino, @TriathleteTech, @MarkAllenOnline, @DaveScott6x, @zcoaching, @reid6peter, @normans, @SebastianKienle, @lukemckenzie, @rappstar, @JimmyRiccitello, @bevanjdocherty, @enekollanos, @Terenzo1, @Faris_Al_Sultan, @TOinTri, @Bob_Babbitt, @chrissiesmiles, @leandacave, @RJoyce09, @Mirindacarfrae, @Caroline_Xena, @yvonnevlerken, @steve_mona, @dirkbockel, @ronnieschildknecht, @bartaernouts, @rebekahkeat, @jodieswallow, @VesterbyTri, @marybethellis, @IronmanTri, @LucVanLierde, @ProfTimNoakes, @David_Dellow, @GordonRamsay, @onedirection

Join Coach Patrick from Endurance Nation (www.endurancenation.us) as he interviews TeamEN member Frank Zaffino on his Ironman Lake Placid race experience.  With this being his third Ironman attempt, Frank has set some lofty goals around performance…tune in as we walk through them together to identify areas of improvement on the bike and the run.  Besides, Frank had a faster T2 than overall winner Andy Potts…so you gotta listen!

Hawaii 2013 Picks? Power Wattage Hart Rates New wave of atheletes Wheels over wetsuit?  Wheels over bike?  Pro Cycling Talk (Richie Port) Triathlon Australia ITU Versus Long Course  So you wanna be a Pro Triathlete?  Questions From The Audience:  What do you think of Brett Suttons interview about buying back the WTC? How do you think Pete Jacobbs will do at the Boston Marathon?  How to improve swim strength?  How do you prepare for a high altitude race if you don't live at high altitude? Does Viagra help for cycling?  What are the benefits of training at altitude and do you recommend it?  Honorable Mentions:  Jarvier Gomez, Graig Alexander, Caroline Steffan, Pete Jacobbs, Natasha Badman, Mark Allen, Thomas Hellregal, Bevan Docherty, Marinsa McCarfrie, Ivan Rayna, Andy Potts, Dirk Bockell, Marino Vanoenecker, Nicola Spirig, Leon Griffin, Richie Port, C.J Sutton, Cadel Evans, FRume, Alberto Contador, Nick Gates, James Hodge, Miles Stewart, Shane Sutton, Darren Smith, Kerry Classon, Lance Armstrong, 

Episode 110 Ironman Talk www.ironmantalk.comThis weeks news  Upcoming races: Lanzarote, Brazil.  Recent results: St Croix, Floria Camp Kia KahaClick here to get all the info you need about the best camp next year!Let the good times roll! This Weeks DiscussionDo we get to pampered at Iron distance races with all the support at aid stations. Should we have to be more self sufficient?If you want to add a comment click here: athlinks discussion. Website of the WeekTritopics.com is a new news website that is full of heaps of great content. It’s really worth bookmarking. Product Review CenterWhat would you do with an extra 4 minutes on race morning? Or dry dollar bills when you stop for food on your ride? Or the peace of mind that your earphone wires will not get caught on your aero-bars? It’s hard to imagine, but you should. Introducing the incredibly practical and sleek T-Zero Jacket. With bicep arm zippers guaranteed to give you the fastest body marking split of the day…a completely waterproof pouch guaranteed to keep dry dollar bills dry…and an interior loophole guaranteed to keep your earphone wires on the inside, not making figure eights with your aero bars. The new generation of transition gear is here…come and get it. Go to http www.true-motion.com Age Grouper of the WeekFreddy sent through this weeks age grouper, Shawn Burke. Check out his email: I believe Shawn should be your age grouper of the week, not just because of his unbelievable race in Arizona, especially in those conditions, but Shawn is just a great ambassador for Triathlon.   He has always been more concerned about everyone else than himself and wants to see his friends and clients succeed at any level. Did I mention that he is also a certified Triathlon and Cycling Coach.  That's just a part time Job.  He has his "Real" job, a wife, and 3 kids.   Shawn is always the first to try out new technology and pass his findings to the group.  He trains harder than anyone I know and takes his training very seriously.  Everything is by the numbers.  Shawn is very analytical (anal) about his training methods and it obviously pays off.  Just check out his Athlinks page and you can see his results.For my first Ironman Shawn flew out to the race just to support me.  He wasn't even racing, he just flew out to watch and cheer me on.   That's just how he is.  It's rare to find a friend who will do that.High 5 We’ve got a few good High 5’s coming up over the next few shows. This weeks one will start the ball rolling. HIGH 5 :  How to survive the snip gracefully  This Weeks Websites  Lanzarote, Brazil, St Croix, Floria, IMSA money, www.ironman.com, www.tritopics.com, www.true-motion.com, Colostrum article, Andy Potts in NY Times,  Getting Things Done (Bevan’s book review) article. Iron Rusts, Ironmen Don’t, Train Hard, Train Smart: Kia Kaha

SimplyStu interviews three world champions: Tim DeBoom (Ironman), Andy Potts (70.3), and Melanie McQuaid (XTERRA).  Also, make sure you check out Evotri teammate Bolder's site at  www.Write2Fight.com.  And finally, congrats to my two new teammates:Charlie and Sara!  WOW is all I can say!PS - the picture is of my FIRST ride of the season today.  Life is good.

Welcome to Episode #67 of SimplyStu.  It is with great honor that I get to interview the Ironman World Champion, Chrissie Wellington live from the UK.  She is so incredible to listen to.  Now that I have interviewed the three awesome TeamTBB Teammates of Belinda Granger, Hillary Biscay and now Chrissie Wellington, what could be left?  I think it's time I interview them during a training ride one day?  I will see what I can do.  I also have my teammate on the show, Michelle.  She talked about her new project called Run the World that will be part of the SimplyStu WorldWide Triathlon III this year.  I hope you enjoy the show and look forward to Andy Potts, the Ironman 70.3 World Champion coming soon!

Episode 56 Ironman Talk - Andy Pottswww.ironmantalk.comNews for this week This weekend’s race results, plus what’s up next week.April 1st joke! John did the work on that one!Challenge FranceWe were on xtri for a day!IM Hawaii coverage, our thoughts.Website of the WeekZoe Cameron sent us through this weeks website, it’s triathloncalculator.com The site is designed to predict your triathlon race time. It’s cool to see if it gets it right.Andy Potts Interview California 70.3 winner, Andy Potts, is on the show this week. We spend time looking into his history in swimming, how he made the transition into tri, how he trains, his olympic experience and if he will ever be an Ironman. It’s a fantastic interview, Andy’s a great guy!Age Grouper of the weekDaniel Francis finish the race in 12:14. He had a swim time of 108:08, his bike time: 602.07 and he ran: 4:49.42. While he had a good day at the office there’s another reason we picked him for age grouper of the week. The father of four managed to raise more than $700,000 for the two charities the race supported. That’s amazing!Kia Kaha