Podcasts about bek keat

Doro and Tricia welcome Bek Keat, a champion triathlete, to talk about her inspiring journey from being a professional athlete to becoming a high-performance coach and animal rescue advocate. Bek shares the role sports had in shaping her identity, and some of the ways training and competition shaped her outlook on life. She gives an overview of her innovative coaching methods that cater to a diverse range of clients, particularly focusing on women in menopause, and emphasizes the importance of longevity in health and fitness. She shows us that she is a champion outside of competition too, opening up about being her wife's caregiver and running their nonprofit, Believe Ranch and Rescue, imparting to listeners to wholly embrace life's changes. Health Gig Listeners Can Enjoy These Special Offers: Enjoy a free 7-Day At-Home Fitness Kickstarter. Sign up here: https://share.hsforms.com/1I_eNtcOTQNum2DwjncuqEAcmomphttps://share.hsforms.com/1I_eNtcOTQNum2DwjncuqEAcmomp Enjoy a free 21 Day Triathlete Workout. Sign up here: https://share.hsforms.com/10ww4F0YJSpSVGtmaDK1Tlwcmomp

This week, we are featuring some of the best bits from 2024. We had dozens of different guests on, and we've picked out what we think are some of the highlights, some of the best bits from some of those episodes. So it's like a highlights reel for 2024. And if you have listened to this show once or a hundred times, If you haven't left us a review in the Apple app store or on Spotify, it would mean a lot to me. If you could do that, it helps us out and helps us get in front of more people. I'm looking forward to 2025. We've got some big plans for the podcast, our YouTube channel, and then also the clinics and the camps that we run. So if you haven't joined us on any of those things and you'd like to, you can head to effortlessswimming.com. If you're in Sydney, we've added a bunch of more clinic dates for freestyle and fly back and breast. Through late December and early January. So if you are in Sydney at that time, come and check us out there. And you can find that on our website as well at effortlessswimming.com. Let's get into this week's episode highlights from 2024. 01:18 James Lawrence 02:44 Sharon Van Rouwendaal 05:11 Hollie Buerckner 06:49 Jarrod Briffa 08:55 Dan Eisenhardt 10:07 Dean Summers 13:18 Tracey Baumann 14:44 Nick Jankovskis 17:04 Jaimie Fuller 18:17 Craig Lewin 20:02 Sharon Van Rouwendall and Moesha Johnson 22:32 Bek Keat 23:56 Sandra Harrell 26:09 Laura Quilter 28:18 Kat Matthews 30:39 Ryan Evernden

Join former 6x Ironman Distance Champion and high-performance triathlon coach, Bek Keat, as she shares her insights on adapting your swimming stroke from the pool to the open water. Discover the changes triathletes must make to swim effectively in challenging conditions such as chops, waves, and crowded environments. Beck also reflects on her journey as a professional triathlete, discussing the lessons she learned and the transition into coaching. Tune in now! 00:00 Introduction 02:43 The Differences Between Open Water and Pool Swimming 05:48 The Importance of an Open Arm Recovery 11:40 Back to Basics: The Fundamentals of Breathing 17:52 The Impact of Changing Stroke Techniques 25:21 Bilateral Breathing and Breathing Patterns 29:58 Mobility, Flexibility, and Triathlon Training 35:09 The Pitfalls of Following Fitfluencers 39:21 The Accuracy of Metrics and Electronic Devices 41:51 Using Perceived Effort and Tuning into the Body 44:59 Getting Out of a Rut in Swimming: Ditch the Tech and Just Swim 49:07 Wetsuits and Buoyancy Shorts 51:30 Getting in Touch with Bek!

Tune in to hear, Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner go into detail on "how to train in the off season." Bek talks about what you should be doing, what you should avoid, how many hours you should be doing, where your focus should be to set yourself up for an amazing season!If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com#teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun #offseasontraining #womenintri

Tune in to hear, Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner go into detail on all her best advice for your first ever Ironman. From the time commitment, preparation, equipment and more! If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com#teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun

Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on all things strengths training during race season!  Sports specific strength work! Weights and gym work!  Benefits of strength work! Who I recommend as a strength coach! If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com#teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun

Are you 16 weeks out from a 70.3? Bek Keat, owner and founder of TSTC, 6x Ironman Champion, dives into strategic training and key sessions you should be doing at this point. Make sure you've got your race goals identified and what your strategic sessions will be, whether that is races or key workouts. If you're racing in April or May or June...you should be starting that 16 week plan. At TSTC we reverse engineer all our training plans based on RPE where your fitness is now...16 week out brick, 12 week out brick, 8 week out brick and a 4 week out brick. Always starting with shorter efforts, and build out to longer efforts. These key sessions will be about 3 hours, maximum of 4 hours with the run off the bike being an hour max. FTP Testing: Time and a place. Go absolutely flat out for 20 minutes. Make sure you warm up for 15-30 minutes beforehand.Best way to increase your FTP...The best ways is to do VO2 max sets, or 1 min max power efforts, time trials, strength efforts..etc.  *Lighter and leaner you are the higher your FTP will be. If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun

Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on "How to break the 5 hour mark for a 70.3." She also discusses the importance of race goal times, how to achieve those race goals and talks key off season swim, bike and run sessions you should be doing in the off season. If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun

Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on Race Season Preperation and "how to choose the right races for you and your goals." She also discusses Team Sirius Tri Club in 2023, how TSTC training programs and key blocks are designed and how often you should race. If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun

Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on all things "Off Season." Including: How much time off to take? What kind of workouts you should focus on in the off season. How and when to build back up? If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilndley #swimbikerun

Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on the following topics.... How best to attack a long swim to bike transition. How best to battle windy bike legs..how to get nutrition in on windy days. Why comparing times and speeds are irrelavant in tough conditions. If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilndley #swimbikerun

In tonight's special edition of the Bek and Siri Show, Bek Keat dives into all things KONA!! With the Women's Race scheduled for Thursday and the Men's race on for Saturday in Kona, Hawaii, Bek is laying out all her tips & secrets!! Topics to include: How to prep week of Kona and Kona Race Course Info (swim, bike and run) All my key tips for the Hawaiian Ironman World Championship General takeaways for fueling for any Ironman! General racing tips in any Ironman!

Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on the following topics.... Why you don't need to run a marathon in training for an Ironman. Best treatments for Plantar Fasciitis. Best stretches for tight calves! If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilndley

Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on "All Things Cycling." Topics Include: Gear, equipment and bike setup. Bike Fit, Pedal Stroke, Technique & Cadence. Key Bike Workouts!! Road bikes vs. Time Trial Bikes.... If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilndley

If you are planning to race at altitude, in humidity or in extreme heat!! This is the live chat you want to listen to featuring both Bek Keat and Siri Lindley!!! These two ladies are offering up 50 years of combined experience for you in this live chat and it's a can't miss episode! Learn how to train and prepare yourself for racing in these conditions!!

Bek Keat owner of Team Sirius Tri Club and 6x Ironman Winner discusses the following topics in tonight's Live Chat! Key injury prevention for swim bike run. The most common injuries for swim. Injury management how to manage most common injuries! How to prevent and treat swimmer's ear! Dealing with a run injury and how best to come back to running without getting re-injured! As always to join these live chats in real time visit teamsiriustriclub.com to purchase your $37/membership.

May 16th Live Chat with Founder & Owner of Team Sirius Tri Club, Rebekah Keat! Is it easy to transition from 70.3 training to a marathon, two months later?Bek goes into detail on how this is absolutely possible! July 1st - Bek will be starting a training group specifically for the Miami Marathon for those interested in joining!!  Are swim skins worth it?Bek explains one could save 3-4 seconds/100. But also talks about it beingcounter intuitive if the following applies to you.... Should would be using other macros during racing?Bek talks about carbs being the main source of what you need! Cause of hamstring pain? How to deal with it? What to check if you're experiencing this.  During 70.3 training on which days do you incorporate weight lifting?Bek offers her philosophy and recommendations!Wishing the BEST of LUCK to all of our Team Sirius Athletes Racing Ironman 70.3 Chattanooga!! Caren, Masumi, Trish and Teresa!!! WOOOHOOO!!!For those interested in joining these chats in real time please visit www.teamsiriustriclub.com to purchase a $37 membership!  

Rebekah Keat is a former pro triathlete who still holds one of the fastest female times in history with 8 hours 39 minutes over the Iron Distance. Over her 22 year career, she has had over 30 podiums including 2X Junior World Champion, 6X Iron Distance Champion, and 3X National Champion.@teamsiriustriclub_rebekahkeat@believeranchandrescue Rebekah is co-founder with her wife Siri of Team Sirius Tri Club and Sirius Squad, dedicated to helping athletes and everyday people achieve their health and fitness goals!  Additionally, Rebekah is the co-founder of Believe Ranch & Rescue, saving horses from slaughter and Horses In Our Hands a lobbying and education organization dedicated to ending horse slaughter. Rebekah is a proud Ambassador of OsteoStrong. A member of the program herself, she has personally experienced the benefits of OsteoStrong while training.

Hey everybody, it's Bek Keat. We're here, day two, and day one of Siri's chemo blast for her STEM cell transplant, and this is -- look at that portrait. That's her horsey. And then that's her family. That is to inspire her through her greatest triumph, yet to come. And we have up her vision board up here. Amazing people that's been a huge part of the Siri's life on here. Doggies there.A happy life over there. Don't forget that. A happy life. And we have...My love corner. Her love corner. There is her own stage and Tony's stages. And Gracie and Vinny, our little angel, and some of the gifts that these amazing people have sent. And here is, the one and only incredible bright princess warrior. My beautiful, beautiful wife.Hi everyone. It's been a good day. An emotional day. For some reason, I can't stop crying. And it's not that I'm scared. I know I'm going to conquer this. It that there are so many people and animals that I love and care about and that I want to be with every single day. And so being in this room for the next however many days -- 28 days -- and then being further away from our home, it's just really hard and it is scary, you know? I've got two bags of different chemos going into me right now. It's new. I've never done this before, so yeah, it's a little scary. It's a lot of unknowns, but I stick by how I said that I am going to control my mindset and believe that there's another way of getting through this and believe that there is a way that I can get through this conditioning chemo in a way, knowing that this is what is going to make the perfect space for these new STEM cells to live in my body. This is what is necessary in order to have a successful transplant.When I look at it that way, I am--my goal is just to live in a beautiful state in as many moments as possible. That's my goal. That's my intention. I will do everything in my power to get through this with this little discomfort as possible and stay tuned. I pray that I'll be able to continue on this path because I do think that mindset and love, and it's like I've always said to all of you, love heals, love heals, and part of that is loving yourself.And one thing that I've come up with on this journey is like what would you do for yourself if you were faced with life or death? How deep would you dig for yourself? How much would you go to bat for yourself? And I'm realizing just how much I love myself because I will do everything in my power to conquer this cancer. And I know that I will. So thank you, everyone. I hope to post as much as I can. We'll see how things go. But you are with me in my thoughts.  My friends, my athletes, my family, my animals. Everything that makes me happy. I'm going to do a lot of reading, a lot of meditating, a lot of priming, a lot of praying, and a lot of journaling. And, that's gonna be my time here and a lot of love. My amazing family, my wife and my mom. My mom slept here last night. My wife is sleeping here with me tonight and it makes all the difference in the world. I love you all so much. Thank you. I love you. These are happy tears that I have. All of you. I'm so grateful. I love you. For more tips and advice about living an authentic life go to https://www.sirilindley.com/authentic/

A special bonus episode from a few years ago where Bevan from Fitter Radio interviews Bek Keat.Bek, the amazing athlete that she was, started her triathlete life trying to compete with her equally athletic sister. This was the challenge that started her on her impressive professional triathlon career spanning more than 20 years.Bek also discusses her 2 year ban from the sport and consequent exoneration after proving the positive result came from sponsored supplements.Winning 70.3 IM long-course and IM Australia 2007 was Bek's sweetest victory because she had just come out of the ban. She was angry and was on a mission to get vindication for herself and prove that she was not doping. Now, she's finished off her triathlon career, began coaching other triathletes and found the love of her life. Thanks to Bevan, Chris and Mikki over at Fitter Radio for allowing us to share this interview on our own podcast.Fitter Radio is an awesome triathlon podcast you can find using the link below or just search for Fitter Radio wherever you get your podcasts.https://www.fitter.co.nz/listen-radio

Siri Lindley and Bek Keat share their combined experiences of racing an Ironman and coaching several triathletes to prepare for the big race. They share advice on how to ensure that every box is checked, that no detail is too small and how there will be bumps in the road. The important thing is to own the lows as well as the highs, to learn from mistakes and take ownership in order to grow and improve.  Being prepared mentally, physically and emotionally for an Ironman is no small effort; it takes huge commitment, passion and dedication.  It also takes courage and as Siri reminds us: "Keep thinking how incredibly brave you are for being out there and doing this.  And don’t ever, ever give in." For show notes and related links for this episode click HERE. For more conversations from the world of women’s sport including articles, blogs, videos and podcast visit wispsports.com. WiSP Sports Radio is the World’s Largest Podcast Network for Women’s Sport with more than 20 hosts, 1000+ episodes across 30+ shows and a global audience of 2 million. WiSP Sports Radio is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com. 

Siri Lindley and Bek Keat present a number of training options for athletes who have limited time to train due to other commitments such as a full-time job, and how to maximize the time. They explain that you can even train for an Ironman on 1 hour training a day if you give it 100% and are prepared to work really hard. They take us through a variety of session for swim, bike and run and remind us of the importance of REST and suggest ways that will help you get the sleep your body needs to recover every night. For show notes and related links for this episode click HERE. For more conversations from the world of women’s sport including articles, blogs, videos and podcast visit wispsports.com. WiSP Sports Radio is the World’s Largest Podcast Network for Women’s Sport with more than 20 hosts, 1000+ episodes across 30+ shows and a global audience of 2 million. WiSP Sports Radio is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com. 

I conclude my series of the IRONMAN© Boulder with my new friend Brian Aubuchon. He is such an amazing person and I’m truly in awe of how humble he is and how much perseverance he has. In case you didn’t catch the video prior to Boulder this year, he was the athlete in the video where Bek Keat and Siri talked about him in pursuit of his finish line. He had toed the line of five IRONMAN© races prior to Boulder without officially completing any of them. His journey has many struggles, hardships, and even more happy memories made along the way. At Boulder he unfortunately did not get his finish. Keeping in mind he is a father of five amazing children, two of which have autism, and a loving wife that supports him. Not including the fact that he is the owner of two bowling alleys. With a lot on his plate, he is still going to become and IRONMAN© one day and this is only a snapshot of his journey along the way. I look forward to following Brian at IRONMAN© Mont Tremblant. This is by far one of the most information packed episodes I’ve done so far!Enjoy the show. To see pictures from his race, go to -Weather that day: 67 - 95Water: 67-Age Group: M 40-44Height: Weight: 260lbsCalories per hour: 480PSI for this course: 105F-110RSwim – 1:56:58T1 – 12:35Bike – n/aT2 – n/aRun – n/aTotal Race Time: DNF-Gender Rank: n/aDivision Rank: n/aOverall Rank: n/a-Follow Brian,Instagram: @HollyLanesFacebook: Brian Aubuchon-Mentioned on this episode:Peaks Apparel: https://peaksapparel.com/Siri Lindley: https://www.teamsiriustriclub.com/Team Sirius Tri Club: https://www.teamsiriustriclub.com/ -To learn more about me, go to www.CoachTerryWilson.com

I conclude my series of the IRONMAN© Boulder with my new friend Brian Aubuchon. He is such an amazing person and I’m truly in awe of how humble he is and how much perseverance he has. In case you didn’t catch the video prior to Boulder this year, he was the athlete in the video where Bek Keat and Siri talked about him in pursuit of his finish line. He had toed the line of five IRONMAN© races prior to Boulder without officially completing any of them. His journey has many struggles, hardships, and even more happy memories made along the way. At Boulder he unfortunately did not get his finish. Keeping in mind he is a father of five amazing children, two of which have autism, and a loving wife that supports him. Not including the fact that he is the owner of two bowling alleys. With a lot on his plate, he is still going to become and IRONMAN© one day and this is only a snapshot of his journey along the way. I look forward to following Brian at IRONMAN© Mont Tremblant. This is by far one of the most information packed episodes I’ve done so far!Enjoy the show. To see pictures from his race, go to -Weather that day: 67 - 95Water: 67-Age Group: M 40-44Height: Weight: 260lbsCalories per hour: 480PSI for this course: 105F-110RSwim – 1:56:58T1 – 12:35Bike – n/aT2 – n/aRun – n/aTotal Race Time: DNF-Gender Rank: n/aDivision Rank: n/aOverall Rank: n/a-Follow Brian,Instagram: @HollyLanesFacebook: Brian Aubuchon-Mentioned on this episode:Peaks Apparel: https://peaksapparel.com/Siri Lindley: https://www.teamsiriustriclub.com/Team Sirius Tri Club: https://www.teamsiriustriclub.com/ -To learn more about me, go to www.CoachTerryWilson.com

I continue the Hawaii 70.3 series with my friend and returning guest Matt Vella. Matt had a change of plans recently and opted to go to Hawaii versus going to Canada for a his tune up race for IRONMAN© Louisville later this year in October. He mentions some tactics he used to that he learned earlier this year in New Zealand to have a better day in the heat. His coach Bek Keat, with Team Sirius Tri Club helped lay out a plan for him to have an amazing day in Hawaii. -Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/52 -Weather that day: 56 - 90Water: 60ish-Age Group: M 40 - 44Height: 5’8”Weight: 160lbsCalories per hour: 250-28-PSI for this course: 95lbsSwim – 35:08T1 – 3:13Bike – 2:24:31T2 – 2:47Run – 1:56:22Total Race Time: 5:20:01-Gender Rank: 112Division Rank: 17Overall Rank: 130-Mentioned on this episode:Team Sirius Tri Club: https://www.teamsiriustriclub.com/ Siri Lindley: https://www.teamsiriustriclub.com/Peaks Apparel: https://peaksapparel.com/ Quintana Roo: http://www.quintanarootri.com/ Hoka: https://www.hokaoneone.com/ F2C Nutrition: https://f2cnutrition.com/en-us/ Shama Cycles: http://shamacycles.com/ Verr Info Crank: https://vervecycling.com/ Air Relax Boots: https://air-relax.com/ ISM Saddles: https://www.ismseat.com/ Erin Carson: https://ecfitboulder.com/coaches/ -To learn more about me, go to www.CoachTerryWilson.com

I continue the Hawaii 70.3 series with my friend and returning guest Matt Vella. Matt had a change of plans recently and opted to go to Hawaii versus going to Canada for a his tune up race for IRONMAN© Louisville later this year in October. He mentions some tactics he used to that he learned earlier this year in New Zealand to have a better day in the heat. His coach Bek Keat, with Team Sirius Tri Club helped lay out a plan for him to have an amazing day in Hawaii. -Enjoy the show. To see pictures from his race, go to https://www.coachterrywilson.com/perfectrace/52 -Weather that day: 56 - 90Water: 60ish-Age Group: M 40 - 44Height: 5’8”Weight: 160lbsCalories per hour: 250-28-PSI for this course: 95lbsSwim – 35:08T1 – 3:13Bike – 2:24:31T2 – 2:47Run – 1:56:22Total Race Time: 5:20:01-Gender Rank: 112Division Rank: 17Overall Rank: 130-Mentioned on this episode:Team Sirius Tri Club: https://www.teamsiriustriclub.com/ Siri Lindley: https://www.teamsiriustriclub.com/Peaks Apparel: https://peaksapparel.com/ Quintana Roo: http://www.quintanarootri.com/ Hoka: https://www.hokaoneone.com/ F2C Nutrition: https://f2cnutrition.com/en-us/ Shama Cycles: http://shamacycles.com/ Verr Info Crank: https://vervecycling.com/ Air Relax Boots: https://air-relax.com/ ISM Saddles: https://www.ismseat.com/ Erin Carson: https://ecfitboulder.com/coaches/ -To learn more about me, go to www.CoachTerryWilson.com

In this episode, I talk with Matt Vella and he talks about the Ironman New Zealand. Matt is part of Team Sirius Tri Club and is being coached by Professional Triathlete Bek Keat. Matt talks about the nutrition plan he used for this race, travel from the states to New Zealand, and much more. He highlights the volunteers, the experience this race gives in comparison to other races and even the freshwater swim. In case you didn’t know, you can see the entire lake during this swim course. It sounds very tempting to head down to New Zealand next year. --If you want to contact Bek Keat you can e-mail Bek at teamsiriustriclub@gmail.com. If you’d like to know more about Team Sirius Tri Club go to https://www.teamsiriustriclub.com/ -I hope you enjoy this episode and learn something valuable from it. If you’d like to learn more about who I am, go to www.coachterrywilson.com.--If you’d like to be on the podcast, send me an e-mail at PerfectRacePodcast@gmail.com. If you learned something from today’s episode leave us a review on iTunes and subscribe. If you want to know more about me check out my website at www.CoachTerryWilson.com. My Instagram and Facebook is @CoachTerryWilson. Thanks for tuning in today, be sure to subscribe on iTunes and like my page www.facebook.com/coachterrywilson where I’ll post the latest news.

In this episode, I talk with Matt Vella and he talks about the Ironman New Zealand. Matt is part of Team Sirius Tri Club and is being coached by Professional Triathlete Bek Keat. Matt talks about the nutrition plan he used for this race, travel from the states to New Zealand, and much more. He highlights the volunteers, the experience this race gives in comparison to other races and even the freshwater swim. In case you didn’t know, you can see the entire lake during this swim course. It sounds very tempting to head down to New Zealand next year. --If you want to contact Bek Keat you can e-mail Bek at teamsiriustriclub@gmail.com. If you’d like to know more about Team Sirius Tri Club go to https://www.teamsiriustriclub.com/ -I hope you enjoy this episode and learn something valuable from it. If you’d like to learn more about who I am, go to www.coachterrywilson.com.--If you’d like to be on the podcast, send me an e-mail at PerfectRacePodcast@gmail.com. If you learned something from today’s episode leave us a review on iTunes and subscribe. If you want to know more about me check out my website at www.CoachTerryWilson.com. My Instagram and Facebook is @CoachTerryWilson. Thanks for tuning in today, be sure to subscribe on iTunes and like my page www.facebook.com/coachterrywilson where I’ll post the latest news.

Welcome This is the New Year's Eve special and we have and we are closing out the year with a return guest, elite triathlon coach Jim Vance to talk about his book Triathlon 2.0.  We'll get into the interview setup in just a few. Welcome to Episode #106 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  I'm your host Rich Soares and I'm glad you are joining us for another week of endurance interviews and discussion.  Bill is with family this week and Khem is in Nepal and on excursion to Everest base camp and can't wait to hear about her adventures. Hope you enjoyed the new intro music.  That was "Trip Like I Do" by Crystal Method Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  We've received our quotes which were 20-30% than other insurers.  Make a new years resolution to save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. Last week's guest Thanks to last week's guest, ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life.  If you haven't heard the interview yet, go back and check it out on episode #105. Discussion Teasers After the interview I'll have some thoughts on the interview with Jim Vance, his book Triathlon 2.0, considerations for the self-coached athlete, and an offer to those who want to take their training to the next level or feel like they could use the partnership of a coach this season. I also have some reflections on some of the show highlights this year and some of the interviews that were particularly memorable and informational. Last, I have a funny Christmas triathlon gift story and a ask to see if any of you have good triathlon or gear Christmas stories that you would share. That's it for the teasers, let's go to the interview. Interview Setup Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute, guiding him to 2017 performances of victory at Escape from Alcatraz and Island House Triathlon, as well as a 2nd place finish at the 70.3 World Championships. Triathlon 2.0 is an extremely useful book if you are a self-coached athlete.  It will help give you concrete information on how to use data to do baseline testing, guidelines for determining goal training stress, and concepts for how to create a periodized training plan. After the interview, we'll go through a couple pages of the book to give you a practical example of how to determine goal CTL for each the bike and run using an hypothetical athlete and race distance.  As Jim emphasizes in the book, these will just be examples and do not apply to all athletes or all race situations. Let's get into the interview now. Interview Jim Vance Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Practical example from Triathlon 2.0 As Jim and I discussed, there is no substitute for using hard data to assess and measure performance.  This is not to say that there is not a time and place for training or racing by feel.  I'll give you a couple of examples.  I like to do some rides and runs where I never look at a bike computer or look at my watch.  If I'm thinking about the data on my device, that part of my concentration that is on the device is not on the effort or form of the training itself. In this case performance might be limited by not being able to fully concentrate on the training. Here's another example, there are times with the information on the screen might limit your performance because you curtail effort because the data is telling you are going harder or faster than your rate of perceived exertion.  Let's say your 5 minute peak power is 300 watts from previous training sessions.  You are doing a 5 minute Vo2 max effort on the bike and you look down and your average 20 second power has been 310 for the first minute of your interval.  You may not believe you are capable of carrying that effort for the remaining 4 minutes and end up backing off.  If you were training by feel and just going off RPE, you actually may have been on a breakthrough performance and could have achieved a new PR 5 minute peak power.  My daughter's high school cross country coach won't let the athletes race with watches because it can limit their competitive nature.  The concern that they may be in the heat of battle keeping pace with a team mate or a lead group, and they see that their pace is 10 seconds faster than they've trained to and they back off and let that team mate or group go. So there is a time and place for going by feel.  Here's where you want some actual data - let's say you are doing your functional threshold testing for bFTP or rFTP.  You may do the effort without looking at a watch or power meter if you have a coach or lab tech doing your test, but you damn sure want to have data to record what the power or pace is, correct? Here's another, when you work with a coach or go to prepare you periodized training plan, you need to assess your current training load and your goal training load based on your "A" race goal and "goal" for that race (meaning distance and planned result).  Just using hours of training or mileage is not a measure of actual stress because they don't account for intensity.  Plus, as we learned in the interview with Jim, preriodization is changing the type of training you are doing as you progress from phase to phase through your plan.  You start in the base phase doing general training and get more specific the closer you get to your goal.  Similarly, your intensity increases when you get into your build and peak phases altering the training load for a given duration or distance.  Having an objective measure of the starting CTL and goal CTL are critical to your plan.  You can assess your baseline CTL by using TrainingPeaks as long as you are recording all of your bike and run workouts and are using power and/or heart rate.  As Jim mentioned, you want to track these seperately. You should work with a qualified coach to help you determine what your target CTL is for your race goal and to know whether your ramp rate from the baseline to the goal given the number of weeks to your "A" race is appropriate. If you want to learn more about this process or want help planning for next season, reach out to me at Rich@milehighendurance.com   Speaking of your 2018 season, if you are listening to this episode on the day of release then you are listening to this on New Year's Eve.  A lot of races have price increases at midnight tonight.  If you haven't done it yet, fulfill a resolution a day early and save few bucks by checking out your race registration sites today and register today.  Then go out and celebrate that you've already ticked the box on one of your resolutions! 2017 Show Highlights: When I reflected on all of the interviews of 2017, I scanned through the inventory on the Content page on the MHE website.  Some of the interviews that really stood out for me: The late Terry Laughlin from Total Immersion was such an amazing contributor to our sport and the sport of swimming.  Terry revolutionized swim learning and swimming techniques to help people swim faster with less effort. Coach David Warden who was the host of Tri-Talk and a science-based coaching.  He was one of the inspirations for MHE and he consulted me as I researched starting the show.  He was a contributing author to Triathlon Science and is one of the smartest coaches in the business. We have had legendary professional athletes like Amanda Stevens, Joanna Zeiger, Mary Beth Ellis, Rachel Joyce, Andrew Talansky, TJ Tollakson, Bek Keat, Siri Lindley, Ben Hoffman and Matt Chrabot We have had our friends at USAT including Rocky Harris, Tim Yount, Jessica Welk, Meg Duncan and Barry Siff Finally we have had some of the best coaches in the business including some of the legendary athletes plus Melissa Mantak, Ken Axford, Sara McLarty, Will Murray, and of course Jim Vance. Of course there's also the Kona coverage and all of the special interviews we did on that trip including Bob Babbitt, Mike Reilly, Tim Hola, Chrissy Wellington, Andy Potts and Tim O'Donnell. Among the highlights of 2017 is of course the partnership with 303Triathlon and the entire team.  Of course that includes Bill Plock and Khem Suthiwan.  It also includes Dana Willet, Jen Findlay, Todd Plymale-Mallory and Kim Welk.  I'd like to thank them for supporting MHE and welcoming me as a part of the 303 team. Thanks to all of the people who have supported MHE. Upcoming MHE Interviews MHE upcoming interviews: We are also going to have Joanna Zeiger back to talk about "train the pain away" We also have coach Tricia Davis who recently authored the article on "neuro muscular training" in the latest edition of USAT Triathlon Magazine. 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Affiliate Programs Please support our affiliate brands that support the show and help you get faster! 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 code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  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.  Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is with former ITU professional triathlete and coach Sara McLarty.  Sara joins us a couple of weeks after ITU Stockholm August 26th.  We'll talk a bit about that but we want to follow up on an article of hers that we read a few weeks ago on open water sighting technique and more. Welcome to Episode #93 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us this week.  Thanks to Ben Hoffman for joining us last week and sharing his race stories and Kona prep with us.  Khem and I had a lot of fun with that interview and got a lot of great quotes.  Check out the 303Triathlon and read the Ben Hoffman article for more. Discussion Topics: Khem's update Bill's update Rich's update Ben Hoffman video - Roger (my brother) listed to the show last week and send me a great Youtube video on Ben Hoffman.  It's actually a series of "inside triathlon" vides that Specialized has done with their athletes.  Check it out at Inside Specialized Triathlon - Ben Hoffman Youtube video Ben on heat adaptation Training over 100 degrees in Tucson and sauna training The primary goal of head adaptation is building blood volume Articles on heat adaptation SportSci.org Article by From Lawrence E. Armstrong, Ph.D. Department of Sport, Leisure, and Exercise Science University of Connecticut Complete heat acclimatization requires up to 14 days, but the systems of the body adapt to heat exposure at varying rates. The early adaptations (initial 1-5 days) involve an improved control of cardiovascular function, including expanded plasma volume, reduced heart rate, and autonomic nervous system habituation which redirects cardiac output to skin capillary beds and active muscle. Plasma volume expansion resulting from increased plasma proteins and increased sodium chloride retention, ranges from +3 to +27%, and is accompanied by a 15-25% decrease in heart rate. This reduction of cardiovascular strain reduces rating of perceived exertion, which is proportional to central cardiorespiratory stress, also decreases during the first five days of exercise-heat exposure. Plasma volume expansion is a temporary phenomenon, which decays during the 8th to 14th days of heat acclimatization (as do fluid-regulatory hormone responses, see below), and then is replaced by a longer-lasting reduction in skin blood flow that serves to increase central blood volume. Gatorade Sports Science article Heat acclimatization gradually disappears if not maintained by continued repeated exercise-heat exposures (Pandolf, 1998). The benefits of heat acclimatization are retained for ~1 wk and then decay with about 75% lost by ~3 wk, once heat exposure ends. During this period, re-acclimatization occurs more rapidly than the initial acclimatization when re-exposed to heat (Weller et al., 2007). A day or two of intervening cool weather will not interfere with acclimatization to hot weather. In addition, after achieving heat acclimatization, train-ing and heat acclimatization can be interspersed by every second or third day (Périard et al., 2015; Sawka et al., 2003). From Follow up on Breaking 2 Names of athletes (Eliud Kipchoge, Zersenay Tadese, the current world-record holder in the half marathon, and Lelisa Desisa, a two-time winner of the Boston Marathon The race track in Manza italy MBA Opens Doors 5K Challenge Details Background James Smith Kona Pre-impressions Interview Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado. Let's talk briefly about upcoming interviews. Bek Keat 10/1 Don Reichelt (Spartathlon Ultra) Ultra runners Bryan Williams and Vito Bella Kona - select 303 interviews Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona Ken Axford on bike handling skills Billy the Kid Edwards   Please support the brands that support the show and our listeners. BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  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 code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page.  Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page. That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is with Kona bound Ben Hoffman.  Ben who finished second at the IRONMAN World Championship in 2014 and 5th in 2016, is heading back to Kona and we are going to talk to him about his prep and recent race performances.  We'll pick his brain on key workouts and more. Welcome to Episode #92 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us this week. Thanks of course to last week's guest, Lance Panigutti, owner of Without Limits Productions came on the show to talk to us about cyclocross and we are going to talk right now.   Discussion Topics: 303 Team building Cyclocross race - October 7th, CYCLO X Interlocken in Broomfield. Without Limits Production - Kona - October 29th, Bandito Cross in Parker. Not sanctioned, stupid fun, would be a perfect 1st timer race! - November 5th, CYCLO X Sienna Lake in Broomfield. Without Limits race. - November 11th/12th, Cross of the North in Fort Collins. I hear the heckling and beer handups are EPIC at this race! - November 18th, CYCLO X Salisbury in Parker. Without Limits race, and the start to my birthday week!! Apertivo event and friends of Bill and 303 Ironman Santa Cruz 70.3 Kona preparation and coverage - adding Tyler Butterfield to the list, plus Kona Pre-impressions Interview, next week 10/1 Coaching discussion on altitude and heat adaptation training.  Check out these articles http://running.competitor.com/2014/07/training/heat-acclimatization-for-runners_12035 http://trainright.com/4-keys-to-effective-training-in-hot-weather/ https://www.si.com/edge/2016/04/29/how-to-get-used-to-training-in-heat-hot-weather-workouts Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado. Let's talk briefly about upcoming interviews. Ben Hoffman 9/24 Bek Keat 10/1 Sara McLarty - 10/8 Khem and I doing this interview Kona - select 303 interviews Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona Ken Axford on bike handling skills Billy the Kid Edwards Please support the brands that support the show and our listeners. BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  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 code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page. Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page. That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Why cyclocross is like Mario Carts on bikes.  Our interview today is with race director and owner of Without Limits Productions, Lance Panigutti.  Lance joins us to talk about cyclocross.  This was a 303 interview that I'm sharing with MHE. Welcome to Episode #91 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock.  We are glad you are joining us this week. Thanks of course to last week's guest, Tim Hola.  It was great to  catch up with him and hear about his prep for Chattanooga and Kona and see that he ended up with a solid performance there. Discussion Topics: Chattanooga Results Womens Mens Kona preparation and coverage Kona Pre-impressions Interview, week of 10/1 Jenn Findley's DIY Bike Tuneup Coaching discussion topic - what percent of triathletes do you suppose do their own bike maintenance?  What should you know? Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado. Let's talk briefly about upcoming interviews. Ben Hoffman 9/24 Bek Keat 10/1 Sara McLarty - 10/8 Khem and I doing this interview Kona - select 303 interviews Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona Ken Axford on bike handling skills   Please support the brands that support the show and our listeners. BioTropicLabs.com - BioTropicLabs  developes sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  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 code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance  or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page. That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Our interview today is with Bek Keat.  Bek's is the 4th fastest female Ironman in history (8 hr 39 min), has had 2 top 6 Kona finishes, and now coaches with Siri Lindley at Sirius Athlete coaching.  We not only get some incredible coaching tips from Siri, but we also get into a talk that is sure to make you laugh and cry (and maybe cry laughing).  Our topics today include: Recap of Boulder 70.3 performances Colorado Classic and Velorama Overload progression - how to make sure you are not spinning your wheels with training The press release on the new CEO of USAT, Rocky Harris And the formal announcement of a limited number of open athlete coaching slots and an interview with MHE coached athlete Brady Nelson Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado. iscussion Topics: Boulder 70.3 303 Team performances Pro Coverage Brady's performance Boulder Camera article on business impacts of Boulder 70.3 Colorado Classic underway - https://www.veloramacolorado.com/colorado-classic/ Ryan Muncy photo only Todd Plymale-Mallory - photos, social media & stories Khem Suthiwan - photos, video, social media & stories (also attending Velorama VIP experience) Rich Soares - photos, 303Radio podcast, Facebook Live (also attending Velorama VIP experience) Stages - https://www.veloramacolorado.com/colorado-classic/routes/ Teams - https://www.veloramacolorado.com/colorado-classic/cyclists/?1_route=/client-embeds/colorado-classic-denver-2017-race/1/1/__/ Coverage team USAT National Championship in Omaha Press Release on CEO of USAT, Rocky Harris Overload progression and how to make sure you aren't spinning your wheels Overloading - Progressive overload should be a fundamental characteristic of resistance training programs directed at the development of neuromuscular capabilities and athletic performance. The body and it's tissues only adapt when it is he body and it's tissues only adapt when it is exposed to stresses beyond it's normal homeostatic range - Dr. Carwyn Sharp (#81) Overload refers to providing a greater stimulus or intensity in a resistance training program than an athlete is accustom. Progression refers to systemic planning and change. The intensity of a resistance training program must become progressively greater in order for an athlete to continue to improve. Formal announcement of 3 open athlete coaching slots Information at https://www.milehighendurancepodcast.com/coaching.html Brady Nelson reverse interview Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/endurance or go the MHE Sponsor page and click the link to Health IQ Let's talk briefly about upcoming interviews. Todd Plymale-Mallory to discuss benefits of regular therapy for recovery. There are so many different modalities, would be great to discuss the differences between the tissue/sports massage, chiropractic, dry needling, acupuncture, etc. Scott Hutmacher (aka Hootie) is going to join us and talk about the invite to give an update on Life Time Tri Event Series, 2018 Initiatives, and the NYC Championship.  We'll also discuss Life Time Tri's “Triathlon Made Better” vision. Matt Chrabot - athletic background, ITU career, current season, training, advice to competitive age-groupersBoulder 70.3 interviews Please support the brands that support the show and our listeners. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Use code MHE30 to get 30% off your full price items at Rudy Project. Check out Halo Sport from Halo Neuroscience.  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 code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE 30 Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page. That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!